You are what you sleep

Margaret Thatcher was once famous for promoting the adage that she could thrive and work effectively on only a few hours sleep per night.

And, though there are exceptions to every rule, for the large majority of us it is not the same - we ignore sleep at our peril.

A report today for the BBC's ‘Day of the Body Clock’ asserts that society has become ‘supremely arrogant’ in ignoring the importance of sleep.

Leading researchers from Oxford, Cambridge, Harvard, Manchester and Surrey universities have warned that cutting back on sleep is leading to serious health problems.

Scientists have warned that our modern life and 24 hour society mean many people are now ‘living against’ their body clocks with damaging consequences for health and well-being.

We all know that lack of regular sleep can affect our mood, vitality and energy levels. But cancer, heart disease, type-2 diabetes, infections and obesity have also all been linked to reduced sleep.

Prof Russell Foster, from the University of Oxford, told the BBC that people are now getting on average between one and two hours less sleep a night than 60 years ago.

"We are the supremely arrogant species because we feel we can ignore the fact that we have evolved under a light-dark cycle,” he said.

“What we do as a species, perhaps uniquely, is override the clock. And long-term acting against the clock can lead to serious health problems.”

Regular readers of ‘The Lighthouse Keeper’ will know that the natural rhythms of life, and of light and darkness, have been discussed at frequent intervals.

Harvard University’s Prof Charles Czeisler confirmed that light is the “most  powerful synchroniser” of our internal biological clocks.

He said energy efficient light bulbs as well as TVs, smart phones, tablets and computers had high levels of light in the blue end of the spectrum, which is "right in the sweet spot" for disrupting the body clock.

“Light exposure, especially short wavelength blue-ish light in the evening, will reset our circadian rhythms to a later hour, postponing the release of the sleep-promoting hormone melatonin and making it more difficult for us to get up in the morning.

“It’s a big concern that we're being exposed to much more light, sleeping less and, as a consequence, may suffer from many chronic diseases.”

In ‘Blinded by the night’ I noted that an increasing number of scientific studies were questioning the long-held premise that humans are largely immune to the effects of artificial light at night.

Today, or to be correct, tonight, we have levels of light hundreds and thousands of time higher than the natural level during the night – and light pollution is currently rising by a general average of 20 percent a year.

What is happening in the streets outside our homes is not always within our control. But we can take more personal responsibility when it comes to the light behind closed doors.

In his book ‘A Great Day at the Office’, Dr John Briffa discusses sleep as one of the strategies to help maximise our energy and performance levels.

“Light exposure in the day promotes better sleep but it may have the reserve effect late in the evening,” he says.

“In one study, light exposure from room lighting was found to delay meltonin exposure by about 90 minutes. Turning room lighting down, or perhaps off altogether (and using dimly lit lamps) during the evening may help sleep.”

I covered the topic of how excessive light at night affect our sleep and health more extensively in ‘Early morning birdsong’.

If you don’t sleep too well at night then it is probably a good idea, according to Dr Briffa, to be mindful of the potential impact of evening light levels on sleep.

TVs, laptops, tablets and smart phones - with their blue-rich light - can all suppress melatonin function too so avoiding the use of these within a couple of hours of bedtime may be a helpful - though impossibly hard - tactic to implement.


The Lighthouse Keeper is written by Clive Simpson - for more information, commission
enquiries or to re-publish any of his articles click here for contact information

Astronaut's view of Earth

The world’s biggest and most spectacular reality show is now available on a laptop, tablet or TV screen near you.

Live pictures from Earth orbit can now be viewed by anyone with an internet connection thanks to NASA’s latest experiment on the International Space Station (ISS).

The High Definition Earth Viewing Experiment (HDEV) started its round-the-clock broadcasts on 30 April and will stream video of Earth from the orbiting Space Station until October 2015.

Footage of Earth is captured by four cameras attached to the outside of the ISS as part of an experiment to evaluate whether commercially available cameras can survive the harsh conditions of space, particularly high levels of radiation.

The cameras - enclosed in a pressurised box containing dry nitrogen to mimic atmospheric pressure on Earth - are mounted on the External Payload Facility of ESA’s Columbus module.

NASA hopes it will be able to use similar, commercially available HD video cameras on future space missions as this will likely be more cost-effective than designing new products.

Video from these cameras is transmitted back to Earth and then streamed live on this ustream tv link - with views typically sequencing though the different cameras.

Viewers should also be aware that this is real space so there is no sound (in space no one can hear you scream) and there are a few quirks to be aware of (please do no adjust your set).

Between camera switches, a grey and then black colour slate briefly appears and, since the ISS is in darkness during part of each orbit, pictures at those times will be dark.

Also, during periods of loss of signal with the ground, or when HDEV is not operating, a grey colour slate or previously recorded video may be seen.

And remember, because the Space Station orbits Earth every 90 minutes there is a sunrise or sunset every 40 minutes.

Analysis of this experiment will be conducted to assess the effects of the space environment on the equipment and video quality which may help decisions about cameras for future missions.

For your own astronaut’s view of Earth plus a display of the real time ISS location, click this link - http://eol.jsc.nasa.gov/HDEV/

Street lite

Photo: Clive Simpson

On the road home the night-time light has changed. We are in the heart of South Lincolnshire’s farming landscape approaching the interestingly named hamlet of Cowbit, midway along the old main road between Crowland and Spalding.

The road bends gently along a raised bank, originally built to stave off flooding from the plain of the nearby River Welland, and the lights cut through the night like harbour beacons around a vast concave seashore.

Tonight, I notice that the familiar curve of orange-glowing street lights - picking out the homeward route ahead against the flat Fenland horizon - have been replaced by the cool and dazzlingly bright light of modern LED technology.

Definitely cheaper to run - and therefore more energy efficient - these lights are an increasing part of our night-time scenery up and down the country.

But after five miles of driving along dark, unlit roads the clinical brilliance comes as a shock to night-adjusted eyes.

All this is part of local authority plans - in this case Lincolnshire County Council - to replace and update all our traditional street and road lighting over the coming years.

Energy and cost savings aside, the new kind of lighting is defined by its brightness and intensity, like spotlights on a West End stage show. But at least there is less apparent spillage into the heavens above.

LED luminance is potentially much more controllable than traditional sodium light and so one might reasonably ask the question of our lighting engineers - is it necessary (and even safe for approaching motorists) to have these beams on full luminance at the point where we suddenly cross from dark to light?

There are increasing complaints from across the country where such shiny new lights - installed in normal streets and cul-de-sacs - have cut through curtained windows to illuminate living and sleeping spaces, playing havoc for those in the vicinity.

Bright is not always best for human health and there is obviously a need for more research into the potential risks from the glare of LED lighting.

Already it is well documented that exposure to LED light suppresses melatonin production by up to five times more than exposure to sodium-based light, disrupting our biological clocks and affecting sleeping and rest periods.

Recent research in Spain has indicated that long-term exposure to LED street lighting could, as a result of the high levels of blue band radiation, cause irreparable harm to the retina of the human eye.

And last year a report by the French government stated that a luminance level higher than 10,000 cd/m2 causes visual discomfort whatever the position of the lighting unit in the field of vision.

As the emission surfaces of LEDs are highly-concentrated point sources the luminance of each individual source can be 1000 times higher than discomfort levels, making this intense glare a tangible problem.

Which brings me to reflect on the familiar orange, phosphorescent glow that has been part of our night time scene for so long.

Despite its intrusion, particularly into the night sky above, will we come to rue the day of its disappearance?

At the ending of DH Lawrence’s ‘Sons and Lovers’ the book’s central character Paul Morel is drawn ‘towards the city's gold phosphorescence’.

Signifying corruption and decay, ‘phosphorescence' was to become one of Lawrence’s jargon words in subsequent novels.

‘But no, he would not give in. Turning sharply, he walked towards the city's gold phosphorescence. His fists were shut, his mouth set fast. He would not take that direction, to the darkness... He walked towards the faintly humming, glowing town, quickly.’

For Paul Morel, the ending was something of a false epiphany. That 'gold phosphorescence' was an emanation of the mechanised life of the industrialised world - the glow of false promise.

In the end Paul’s tragedy was that he was only able to move in the direction of the city, humming not with the natural activity of a hive, but with machinery, and glowing not with sunshine and warmth but with the ghastly phosphorescence of street lamps and decay.

That familiar orange glow in our night-time skies does indeed represent something of the past, industrial age - whereas the clinical, white light of LEDs is symbolic of the modern, sanitised world.

Our continued attempts to tame and banish the natural darkness and rhythms of life only serve to deepen the shadows around us. What, I wonder, would Lawrence have made of this?

The Lighthouse Keeper is written by Clive Simpson - for more information, commission enquiries or to re-publish any of his articles click here for contact information

In praise of Sherpas

Photo: Clive Simpson

The world it seems is always full of tragedies - the recent loss of a Malaysian aircraft with all its passengers and crew, the South Korean ferry disaster and, a few days ago, a deadly avalanche on the slopes of Mount Everest in Nepal.

They are different in scale but on the human level all have unique and very individual impacts on families, friends and communities.

Tragedies on the world’s highest mountain are nothing new and are almost expected at this time of year, which is deemed the most ‘favourable’ time for commercial expeditions to guide fee-paying clients to the summit.

As rescuers abandoned their search for three Sherpas believed to have been killed along with 13 others last Friday, the Nepalese government is still considering cancelling all expeditions to climb Everest this year.

The avalanche happened at about 5,800 m (19,000 ft) - some 500 m above Base Camp - as Sherpa guides were hauling gear through the Khumbu icefall, a treacherous terrain of crevasses and enormous chunks of ice.

The men were near an area known to climbers as the ‘popcorn field’ - because of its bulging ice - when an enormous piece broke away from a high glacier and crashed down the mountain, setting off an avalanche of ice and rock.

This latest incident has raised concerns in Nepal about the scale of the climbing business and the inherent dangers to the Sherpa guides - as well as the low levels of compensation paid to families by the Nepalese government.

For 2014, some 334 climbers from around the world have permits - costing almost £6,000 each - to climb Everest. Filming rights and other fees bring in more money to the government and if the expeditions are cancelled fees will have to be refunded.

For the Sherpas themselves - a once-obscure mountain people whose name has become synonymous with Everest and whose entire culture has been changed by decades of working as guides and porters for wealthy foreigners - it was a brutal reminder of the risks they face.

On well-travelled, high-prestige climbs like Everest, the Sherpas are the ones who go up first, breaking deep snow, laying fixed ropes and carrying heavy equipment and supplies. Avalanches, altitude sickness, lack of oxygen and brutal cold are part of the deal.

A year ago British climber Jon Griffith and two colleagues abandoned an attempt to climb Everest by a new route after a dispute about the treatment of Sherpa guides.

"There's an underlying feeling among the Sherpas that they've been treated quite badly by westerners and that clients don't have any respect for them," he said afterwards.

"If you look around at how incredibly luxurious some base camps are, you can see their point."

Sherpas are an ethnic group in Nepal and have helped foreigners climb the country's towering peaks since before Sherpa Tenzing Norgay and New Zealander Sir Edmund Hilary became the first to reach the top in 1953.

But in the muti-million pound business of summiting Everest they have all too often been treated as the poor relation and only time will tell if this latest and worst single tragedy on the slopes of the world's highest mountain will address the imbalance.

In my own experience of trekking to Everest base camp, Sherpas have always been friendly, helpful and very supportive. And, as I wrote in ‘Postcard from Namche’, their cheery demeanour and willingness to serve is a lesson to us all.


The Lighthouse Keeper is written by Clive Simpson - for more information or to get in touch click here

A Great Day at the Office

You may have heard him on the radio or seen him on the television commenting on health issues, nutrition and medical research.

I first met Dr John Briffa in real life at a corporate well-being staff conference in Peterborough last autumn when he challenged delegates with the question ‘Are you putting diesel in your petrol engine?’

 

His new book, published at the start of the year, follows a similar theme. It is aimed at helping us all get more out of our working day and, just as importantly, having enough in reserve for the time leftover.

 

The premise of ‘A Great Day at the Office’ is to unwrap a series of simple strategies offering us the chance in the process to recharge our batteries and take our workaday effectiveness and productivity to new heights.

 

Sounds like just what we need in our modern world where potential stress points lie at every turn?

 

Drawing on recent studies and his own real-world experience, Dr Briffa’s purpose is to equip us with the knowledge required to run our body and brain as efficiently as a finely-tuned machine.

 

His book explores fundamental factors that determine our vitality, mental functioning and mood - and how to put them together to enhance performance and sustainability.

 

It offers a number of insights into a broad range of influential factors - diet, physical activity, sound and light exposure, breathing, psychology and sleep.

 

The key ‘takes’ from ‘A Great Day at the Office’ could be rounded up as follows:

• A crucial dietary tactic that ensures sustained levels of energy throughout the day with no ‘mid-afternoon slump’.
• Common but under-recognised causes of insomnia, and how to get the sort of deep, restful sleep that leaves us fully revived in the morning.
• A simple breathing exercise that can induce a state of calm and focus in just a few seconds.
• How to maintain health and fitness in as time-efficient a way as possible, and without the need for a gym or exhausting exercise.
• How to use light technology to optimise sleep, mental functioning and mood.
• Three simple psychological strategies that harmonise body and mind.
• A mental ‘trick’ for banishing bad habits and establishing healthy ones – with ease.

By putting just some of the strategies offered into practice Dr Bfriffa suggests we stand to be rewarded with a tangible increase in energy and vitality, along with the ability to ‘get more done’.

 

To gain maximum benefit from his advice and assess its personal relevance you probably need to read the book for yourself.

 

But as a taster - and at the risk of being taken out of context - here is a para-phrased summary of some randomly selected hot tips:

 

Value sleep

This is not an unproductive time - it actually prepares the body both physiologically and psychologically for the day ahead. So, go to bed earlier because an hour of sleep before midnight is worth two after.

 

Brain dump

Write a ‘to do’ list for the next day rather than letting lots of anxious thoughts run through your head in bed.

 

Limit caffeine

It’s a stimulant. Alcohol too has the capacity to disrupt sleep and has been shown to suppress REM sleep, which may impact on mental functions.

 

Alcohol also disrupts blood-sugar levels - a peak in blood sugar caused by alcohol in the evening can lead to a trough in the middle of the night.

 

The body will then correct this by secreting hormones, such as adrenalin and cortisol, that stimulate the release of sugar from the liver. These are also major stress hormones – the last thing we need coursing through our system when we also need deep, restorative sleep.

 

Lighten up

Melatonin (which helps us sleep) is made from the brain chemical serotonin. Lack of sunlight during the day can lower serotonin and reduce melatonin at night.

 

Darken up

This includes the lighting from tablets, televisions and laptops. Set a time each evening for turning off all electronic equipment.

 

Regular readers of this blog will also be aware that excessive ‘light at night’ and the creeping effects of light pollution have been the subject of some of most popular Lighthouse Keeper posts. See Blinded by the night if you missed out and want to read some more.

 

‘A Great Day at the Office’ might not be for everyone because, if we had the time to really sit down and think about it, much of the advice could be classed as good old-fashioned common sense.

 

But in our time-hungry world we are all too easily cast drift and caught in the fast-moving currents of corporate business life and modern consumerism.

 

And sometimes it is helpful to have some practical answers, alternative solutions and justifications laid out before us - this is just such a book.

    

‘A Great Day at the Office: Simple Strategies to Maximise Your Energy and Get More Done Easily’ by Dr John Briffa is published in paperback by Fourth Estate, ISBN 978-0-00-754791-3 and is available from local bookstores and Amazon.

 

 

Note: title not to be confused with a previous Lighthouse Keeper blog ‘A good day at the office’ in which our Prime Minister David Cameron was adjudged to be having a bad hair day after bathing in the afterglow of Andy Murray’s historic Wimbledon victory.

 

The Lighthouse Keeper is written by Clive Simpson - for more information or to get in touch click here

Nine million bicycles

Photo: Clive Simpson

 

The first time I stepped onto the pavements of Beijing, the feted capital of the People's Republic of China, it felt more like nine million cars than nine million bicycles.

With over 20 million people, it is one of the most populous and ancient cities in the world, renowned for opulent palaces, temples, gardens, tombs, walls and fancy gates, as well as art treasures and universities.

It is headquarters to most of China's largest state-owned companies and a major hub for the national highway, expressway, railway and high-speed rail networks. Beijing's international airport is the second busiest in the world by passenger traffic.

For my week-long visit in October 2013 this enormous and spectacular city was also host to a number of major conferences, including the 64th International Astronautical Congress (IAC) which I was reporting on for one of the host organisations, the International Astronautical Federation (IAF).

Beijing is certainly enormous and spectacular. In the northern quarter lie a cluster of westernised hotels, a stone's throw from the sprawling China National Conference Centre (CNCC) and the Olympic park with it's Bird's nest stadium and Cube' swimming pool.

Further south is the ancient city centre and the historic Forbidden City, while to the North, the historic Summer Palace and the Great Wall.

But it is air pollution that piques my interest today - not only the appalling and choking smogs that descend ever more frequently on this city but now disturbingly close to home (Paris) and, very much closer to home, (London). What are we to make of this?

Smog has long been a problem in Beijing. Whilst perhaps better than it was in the past now that much of the city's heavy industry has been relocated, it remains a problem. In fact, most of the smog is now caused by vehicle traffic.

During my stay the smog and pollution were so bad on at least two days that the effects - stinging eyes and uncomfortable breathing - were noticeable after only a few minutes in the open.

The notion that this was a thing restricted to far off countries, or certainly something of the past in the UK, has certainly been dispelled this spring.

In March recorded levels of pollution in Paris were higher than in many of the world's most notoriously polluted cities, including Beijing.

Calm and warm spring days left a chemical soup hanging above the City of Light, choking the famous boulevards and leading the French government to implement an alternating driving ban and offer free public transport for a time.

For the past few days I too have been living in smog land (otherwise known as East Anglia) as record levels of air pollution plagued many parts of the UK.

Domestic pollution (largely nitrogen dioxide originating in traffic fumes) and emissions from continental Europe, combined with dust from the Sahara and low south-easterly winds, caused air quality and visibility to plummet.

The smog-like conditions of this week have shown that the UK is far from immune.

Even before this latest episode the country faces fines of up to £300m a year after the European commission launched legal proceedings against the government for failing to reduce ‘excessive’ levels of nitrogen dioxide despite 15 years of warnings.

Other European countries have also failed to meet the air quality directive that should have been adopted in 2008 but the EU environment commissioner, Janez Potocnik, has singled Britain out for its 'persistent breaches'.

According to the commission, air pollution limits are regularly exceeded in 16 zones across the UK - Greater London, the West Midlands, Greater Manchester, West Yorkshire, Teesside, the Potteries, Hull, Southampton, Glasgow, the east, the south-east, the east Midlands, Merseyside, Yorkshire & Humberside, the west Midlands, and the north-east.

Air pollution itself is currently attributed to 29,000 premature deaths a year in the UK and the World Health Organisation has confirmed that it can also cause cancer.

Like climate change - and there would appear to be a natural connection - this is a global problem and one that won’t be blown away by any amount of political hot air. Real action is called for.

The blog title is taken from ‘Nine Million Bicycles’,a song written and produced by Mike Batt for the singer Katie Melua's second album, ‘Piece by Piece’. It was released as the album's first single in September 2005 and reached number five in the UK Singles Chart. According to Melua, the inspiration for the song came during a visit to Beijing with Batt after their interpreter showed them around the city and stated there were supposedly nine million bicycles in the city. The Lighthouse Keeper is written by Clive Simpson - for more information or to get in touch click here

Always look on the bright side

The headlines this week have all been about how Britain will keep the lights on in the midst of the government’s failure on long term energy policy and blatant profiteering by the country’s big six energy suppliers.

But this evening an estimated 10 million people in Britain will turn their lights off voluntarily as part of Earth Hour, a symbolic gesture to show support for environmental issues.

Now in its eighth year, the mass participation world-wide event comes as the Intergovernmental Panel on Climate Change (IPCC) prepares to launch its latest report in Japan on Monday, outlining how climate change will affect wildlife, food supplies, water and the weather.

"It's fortuitous timing that as millions of people around the world take part in WWF's Earth Hour, the world's leading scientists release the latest IPCC report, which highlights the various impacts of climate change," said Colin Butfield, director of public engagement and campaigns at WWF-UK.

"The significance of these two events is massive. Climate change is the biggest environmental threat facing our planet – it's real, it's happening right now, and we need to act fast."

Among the world's famous landmarks that will dim their lights are the Empire State building in New York, the Brandenburg Gate in Berlin, the Eiffel Tower in Paris, the Kremlin and Red Square in Moscow, the Bosphorus Bridge in Turkey and the Burj Khalifa in Dubai

In the UK, the Houses of Parliament, Buckingham Palace, Tower Bridge and the London Eye will all dim their lights, with an estimated 10 million Britons expected to take part.

Launched in Australia in 2007, WWF says Earth Hour has now grown to become the world's biggest environmental event, mobilising people around a range of issues from deforestation to energy efficiency. Last year saw more than 7,000 towns and cities in 154 countries take part.

A survey commissioned by WWF-UK this week found that almost half (47%) of respondents said they would be willing to switch their political allegiance to a different party based on the strength of environmental policies, with 73% saying the leaders of the UK's main political parties are not currently giving enough emphasis to the environment.


Tonight from 08.25 pm the WWF website will be live-streaming highlights of Earth Hour, from the spectacular London and global landmark switch offs to a special performance from Sophie Ellis Bextor - http://earthhour.wwf.org.uk/tune-in-to-our-livestream-this-Saturday

For further illuminating reading see - The end of night and Fear of the dark

Word perfect - almost

It is confession time. The Lighthouse Keeper has ended his short affair. Well, maybe you’d describe as more of a fling.

But I’ve dusted things down and listed it as one of life’s experiences. Sometimes you just get caught up in these things and, blinkered by the moment, fail to appreciate that the grass is not always greener on the other side.

You see, my beautifully slim and elegantly crafted MacBook Air laptop - purchased from the online Apple store at the turn of the year - has now gone off to a new and loving home where were all things Apple are properly appreciated.

For now, I’ve made up with my trusty and familiar Toshiba Satellite laptop and, along with it, Corel’s WordPerfect office suite.

I tried to make things work - even emulating the Windows 7 operating system on the MacBook using a trial version of the rather neat Parallels program.

And all went reasonably well. But WordPerfect, my bread and butter program, was still not quite the smooth operator it should have been.

The number of people worldwide who prefer WordPerfect is an almost unnoticeably tiny fraction of the millions using MS Word - but those that do tend to be intensely loyal.

In the United States, especially, the suite is widely used in law and government offices, and also by writers and editors who have drafted and amended their pros in WordPerfect since the time before Microsoft.

Without going into tedious detail, Word Perfect remains one of the best and most intuitive instruments for writing and formatting text.

Nothing matches its ability to pull together multi-chapter documents from separately editable files, or import research from multiple sources without compromising pre-set formats. And, of course, there is the classic Alt F3 ‘reveal codes’ feature...

Operating systems and word processor programs aside, the MacBook Air had another surprise in store - delivering a seemingly innocuous but frustrating omission for a writer and editor.

The stylish, backlit keyboard lacks a proper one-stroke ‘delete’ key - it’s single direction only version working like the Back Space key on a Windows keyboard.

Despite being tempted by the ‘Apple’, I eventually decided it wasn’t all about looks - or even a battery that would go the full distance of a trans-Atlantic flight.

Life is complicated enough without the bother of sticking plaster operating systems, software incompatibility and keyboard quirks, even before I get down to doing any real work. So, it’s back to what I know and trust.

Space without frontiers

Preparations for tomorrow morning’s landing in Kazakhstan of two Russian cosmonauts and an American astronaut continue unabated against a backdrop of increasing tensions over Russia's armed incursion into Ukraine.

And NASA is once again confronted with the nightmare of a potential diplomatic roadblock thanks to its reliance on Russia for transporting its astronauts to Earth orbit and back.

Nearly two dozen NASA officials and medical personnel are in Kazakhstan to greet the three man crew, which is led by veteran Russian commander Oleg Kotov, a native of the Crimea region.

The NASA team joins the Russian-led recovery crew, a fleet of helicopters, fixed-wing surveillance aircraft and all-terrain ground vehicles to quickly reach the Soyuz capsule after it parachutes to Earth.

This month's comings and goings at the International Space Station (ISS) highlight the interdependence of the US and Russian space efforts.

 

Just two weeks after tomorrow’s landing NASA's Steven Swanson is to ride another Russian Soyuz craft up to the station, again in the company of two Russians.

Under current arrangements, NASA astronauts can only get to and from the ISS with Russian help, due to the retirement of the Space Shuttle fleet in 2011 before an alternative US launcher was in place. Russia charges NASA $70 million for each astronaut round trip.

If Russia's confrontation with Ukraine and the West does develop into the worst diplomatic crisis of our generation it could have potential consequences for space exploration, though based on past experience it looks unlikely - at least for the timing being.

NASA Administrator Charles Bolden stated last week that the space station programme had so far been “resilient to international crises” since Russian formally joined the effort in 1993.

"I think people lose track of the fact that we have occupied the ISS now for 13 consecutive years uninterrupted, and that has taken us through multiple international crises," he said.

The three returning space farers – Kotov, his fellow Russian cosmonaut Sergey Ryazanskiy and NASA astronaut Michael Hopkins - have now completed their final weekend of a 166-day mission aboard the ISS.

They launched from the Baikonur Cosmodrome in Kazakhstan on 25 September and arrived at the 450-ton orbiting outpost six hours later.

The first phase of their return to Earth starts this evening when they will enter their Soyuz TMA-10M capsule and close hatches with the space station at around 2045 GMT.

Undocking is set for two minutes after midnight, followed by a burn of the Soyuz rocket thrusters at 0230 GMT to slow the craft's velocity enough to fall back into the atmosphere.

Touchdown - southeast of the town of Dzhezkazgan in Kazakhstan - is scheduled for 0324 GMT (0924 am local time at the landing site).

Gravity - it's the real thing

The technical prowess of Alfonso Cuarón's sci-fi drama ‘Gravity’ meant it took seven Oscars at the 86th Academy Awards last night, including visual effects, sound editing, sound mixing, cinematography, editing and original score. 

In the Warner Bros movie two astronauts find themselves adrift in space and struggling for survival after their spacecraft is destroyed by space debris. 

The scenario makes for gripping Hollywood entertainment and is not million miles from reality - NASA actively works to protect its astronauts and vehicles from such dangers and has occasionally had to adjust its orbit to avoid colliding with items in its path.

From protective material coating the outside of the International Space Station (ISS) to meticulous training on the ground and in space, covering everything from spacewalking to fires or decompression inside the station itself, NASA's ground crews and astronauts are as prepared as they can be for potential anomaly.

Back in September NASA astronaut Cady Coleman (Expedition 26) spoke with actress Sandra Bullock to discuss Bullock’s character in the movie. The two had previously conversed while Coleman was onboard the orbiting space station.

Sandra Bullock in the Oscar-winning 'Gravity'.

Of course, featured alongside Bullock and George Clooney, ‘Gravity’ has another major star - the International Space Station itself. 

Look closely during the film’s interior shots of the space station and you may get a glimpse into what’s really going on 240 miles above Earth. 

To focus on the facts behind the fiction, Coleman recalled her own experience living and working in space aboard the orbiting laboratory after an advanced screening of the film.  “This isn’t a documentary - it’s a movie,” she said.  “It transports people from this planet into space. I am really lucky, as an astronaut, to get to go and live there.”

Observant viewers of the movie may have noticed that free water forms spheres in space. Although special effects helped this occur in the film, this is a true phenomenon and is the result of surface tension.

Onboard the space station and experiment called the Capillary Flow Experiment (CFE) is helping predict liquid behavior in microgravity. 

Such findings provide help improve ground water transportation on Earth, better cooling capabilities for electronics using heat pipes, as well as benefiting the design for fuel tanks in spacecraft for long duration exploration.

Fire also plays a role in the movie, and two studies underway on the space station touch on this topic - the Burning and Suppression of Solids (BASS) investigation and the Flame Extinguishment Experiment (FLEX). 

Findings from BASS may contribute to improved fire suppression methods for spacecraft and FLEX may lead to improved fuel efficiency on Earth and minimise pollutants associated with combustion in Earth’s atmosphere.

Space station research will continue for years to come as the findings from the many studies build on the current collection of human knowledge. The work done aboard the ISS goes far beyond entertainment value, Coleman pointed out, touching on the nature of the human spirit. 

“Our planet sits in a neighbourhood within the universe, and we are all space explorers," said Coleman. 

"I think space movies, in general, bring that message home to us. Whether we live with our feet on the planet or whether we live on the space station, we are all space travellers and we are a people of space exploration.”

A bright sun greets the International Space Station in this view from the Russian 

section of the orbital outpost, photographed by one of the STS-129 crew members in 2009.

Moon rover awakes

China's lunar rover - the first spacecraft to land on our nearest planetary neighbour in 37 years - has awoken after its troubled dormancy.

But scientists are still trying to find out the cause of a mechanical control abnormality that occurred as the craft went into a scheduled two-week hibernation period during the lunar ‘night’.

After several days of uncertainty Pei Zhaoyu, a spokesman for the Chinese space programme, announced this morning that the country’s moon rover had been restored to its normal signal reception function.

The problem emerged on 25 January before Yutu (Jade Rabbit) entered its second period of planned dormancy on the moon as lunar night fell.

"Yutu went to sleep under an abnormal status," Pei said, adding that experts were concerned that it might not be able to survive the extremely low temperatures during the lunar night.

"The rover stands a chance of being saved now that it is still alive," he said.

Its deployment on 15 December 2014 was the first successful landing on the Moon since 1976 and it was expected to operate for about three months.

Earlier reports in Chinese media had suggested that it had been declared dead on the surface of the moon.

In a report entitled ‘Loss of lunar rover’, the China News Service said that the rover "could not be restored to full function on Monday as expected" and was "mourned" by Chinese social media users.

China’s ‘Jade Rabbit’ lunar rover on the moon's surface
as seen from the landing platform in late December 2014.

The six-wheeled rover is designed to hibernate during the lunar night, when the sun dips below the horizon for two weeks and temperatures plunge to minus 180C (-292F).

The rover carries plutonium heaters to keep the rover's delicate electronics warm at night and is fitted with solar panels to generate power for the vehicle's science instrumentation, radio transmitters and other equipment. 

Before the sun goes down at Yutu's landing site, it is programmed to fold down its camera, antenna mast and solar panels. It is while executing these the rover ran into trouble 

Unofficial accounts posted on Chinese websites claimed it was unable to stow one of its solar panels over the retracted camera mast on top of the robot's instrument deck.

The Chang'e 3 lander and its rover (see Sleeping satellite) marked a milestone in China's ambitious long-term space exploration programme, which includes establishing a permanent space station in Earth orbit.

A perfect political storm

Severe storms continue to roll in from the Atlantic and Britain is in the midst of a winter that has been nothing like a normal winter. Most likely it’s a sign of times to come.

Scientists - without being able to be exact about timing - have long warned us the changes currently happening to our climate would result in more extreme weather.

In the midst of this crisis David Cameron, prime minister, and his cabinet colleagues have been largely content to trade accusations and shift blame, like water off a duck’s back.

Successive governments have done little to plan for a changing climate and the prime minister's bizarre finger pointing underlies how bankrupt his government has become when faced with a challenge of global significance.

His pre-election promise to deliver one of the greenest governments ever has been consistently and systematically dismantled.

Environment secretary Owen Paterson's skepticism on climate change – a ludicrous trait for one in such a position – led him to slash 40% from his departmental spend on developing the UK's adaptation to global warming.

The cost of this winter’s flooding episode alone will dwarf the millions saved by spending cuts. Fixing things and preparing for future storms will run into billions - and that's before we count the cost to our farmers and food production.

Back in 2008, following flooding in his constituency, David Cameron stated that with climate change most people “accept that floods are likely to be more frequent”.

Despite government spending on flood defences under the coalition being cut by 27% another minister, Teresa May, described it no less than six times during a Radio 4 news interview as an "inherited" problem. Maybe she meant from Biblical times.

So, is history repeating itself? All that time ago it was God warning the world - and only Noah listened. Today it is the scientists. Our elected politicians clearly have a lot more listening, and soul searching, to do.

Early morning birdsong

Lighthouse on the cliff tops of Cromer, Norfolk.                                       Photo: Clive Simpson

Are you sleeping well on these long end of winter nights? If not then part of the answer may be in how dark your bedroom is.

As we travel through winter, with its emerging hint of longer days and promise of spring, it is appropriate to revisit the theme of some previous blog articles about night, darkness and the effect of artificial light on our modern lives.

The other morning I awoke midway through the night at around 3 am to hear birdsong outside. Normally a welcoming sound but at that hour, and with dawn still some four hours away, a little disconcerting. 

Birds singing during the ‘night’ is no longer such an infrequent occurrence. It is a somewhat troubling development and perhaps an indicator of wider factors at play. 

The birds it seems are often duped by our brightly lit streets, on-off ‘security’ lights and other forms of night-time illumination and general light pollution, into thinking daylight has arrived early.

And here’s the thing. All of us, birds included, are hard-wired to sleep in darkness, not in bedrooms full of light, computer monitors, digital alarm clocks or TV stand-by lights.

Chronic exposure to light at night is bad and, to understand why, we need to look into the past. Prior to the end of the Stone Age, humans were largely exposed to just two different kinds of natural light.

During the day we had the sun, while at night we had the moon and the stars, and perhaps the light from campfires. The binary day/night pattern was unrelenting, and our biological programming followed suit.

So why can't you get a good night's sleep? The problem is that many of us probably don't realise what makes us fall asleep in the first place. 

Compared to our ancestors our bodies’ circadian rhythms now also have artificial lighting at night (LAN) to contend with. Indoor lighting may be considerably less powerful than sunlight but it is certainly many orders of magnitude greater than star and moonlight. 

Melatonin suppression is key to understanding much of why LAN is bad for us, particularly in the winter months of the northern hemisphere.

This workhorse biochemical is produced at night when it is dark by the brain's pineal gland  to regulate our sleep-wake cycle. It lowers blood pressure, glucose levels and body temperature — key physiological responses responsible for restful sleep. 

The part of our brain that controls the body’s biological clock is known as the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus which respond to light and dark signals. 

The optic nerves in our eyes sense light and transmit signals to the SCN telling the brain when it is time to wake up, which also kickstarts other processes, like raising body temperature and producing hormones such as cortisol. 

Normally our cortisol levels are relatively low at night - allowing us to sleep - and higher during the day, allowing for the stabilisation of energy levels and the modulation of immune function. 

But LAN unnaturally elevates cortisol levels at night, which can then disrupt sleep and introduce a host of problems relating things like body-fat levels and insulin resistance. It also contributes to sleep debt and can disrupt the regulation of appetite.

If, on the other hand, our rooms are properly dark at night there is no optic signal to the SCN, so our bodies pump out the much needed melatonin. 

Light exposure during the previous day can also affect melatonin levels - studies have shown that exposure to bright room light before bedtime shortens melatonin duration by about 90 minutes compared to dim light exposure. In addition, exposure to room light during usual hours of sleep suppresses melatonin levels by more than 50 percent. 

So, even before you hit the hay, the light in your bedroom may be causing you problems. With the introduction of tablets (not the sleeping kind), smartphones, and energy-efficient LED light bulbs, it's an issue that's only getting worse. 

And just to add insult to injury, many modern LED (light-emitting diode) devices emit blue light which is especially good at suppressing melatonin. This is because melanopsin — a photo-pigment found in specialised cells of the retina involved in the regulation of circadian rhythms — is most sensitive to blue light. 

Regrettably, all this hormone and biochemical disruption is creating downstream effects — and studies are now showing correlations with weight gain problems, the incidence of cancer, depression and adverse effects on the immune system.

Essentially we need to keep our bedrooms as dark as possible and avoid blue light before sleep. 

You might want to think about this next time you leave even the dimmest lights on in your bedroom overnight — including your clock radio and the light that bleeds in through the curtains from nearby street lights. 

Why not try removing electronic equipment from the bedroom and using dimmer lights before before you turn in, as well as refraining from viewing TV, smartphones and computer screens for up to an hour before bed?

And if your bedroom is affected by artificial light from outside (and blackout curtains don’t do the trick) speak to your local council about street light shielding, and maybe your neighbour about realigning any problematic external floodlights.

Oh, and while we’re at it, switch off that bl**dy lighthouse! Sleep well, zzz zzz.

The Lighthouse Keeper is written by Clive Simpson - for more information or to get in touch click here

Why does it always rain on me?

The Prince of Wales launched an unprecedented attack on climate change sceptics this week, describing them as the "headless chicken brigade" and accusing powerful groups of deniers of engaging in “intimidation”.

Charles, who has long campaigned to raise awareness of global warming and has hit out at sceptics in the past, unleashed his latest salvo during an awards ceremony at Buckingham Palace for green entrepreneurs.

"It is baffling that in our modern world we have such blind trust in science and technology that we all accept what science tells us about everything - until, that is, it comes to climate science," the Prince said.

"All of a sudden, and with a barrage of sheer intimidation, we are told by powerful groups of deniers that the scientists are wrong and we must abandon all our faith in so much overwhelming scientific evidence.

"So, thank goodness for our young entrepreneurs here this evening, who have the far-sightedness and confidence in what they know is happening to ignore the headless chicken brigade and do something practical to help,” he stated.

Charles, who made his comments at the inaugural Prince of Wales Young Sustainability Entrepreneur Prize, has previously urged world leaders must "face down a storm of opposition from all sides" in order to tackle climate change.

Last year he described those who questioned the need to act as "the incorporated society of syndicated sceptics and the international association of corporate lobbyists”.

Prince Charles was criticised at the time by the Global Warming Policy Foundation, a climate-sceptic ‘think-tank’ set up by former Conservative chancellor Nigel Lawson, which accused him of engaging in "apocalyptic rhetoric".

His latest comments came as it was announced that the deluge affecting much of Britain and Europe in recent weeks is officially the worst winter downpour over southern and central England in almost 250 years.

Rainfall for January - recorded at the Radcliffe Meteorological Station at Oxford University, the world's longest-running weather station - was greater than for any winter month since daily measurements began there in 1767.

The latest Met Office data also confirmed that the region stretching from Devon to Kent and up into the Midlands suffered its wettest January since its records began in 1910.

Ian Ashpole, of the Radcliffe Meteorological Observer, said the Radcliffe measurements went back more than twice as far as the Met Office records and provided a longer term indication of how things are changing.

A total of 146.9 mm of rain fell in January, beating the previous record of 138.7 mm in 1852. The new record is three times the average recorded for the month over the last two and a half centuries. 

It was also the wettest winter month – December, January or February – ever recorded, beating December 1914 when 143.3 mm fell.

In addition, the 45 day period from 18 December saw more rain at Radcliffe than for any such period in the observatory record. The total of 231.28 mm demolished the previous high of 209.4 mm, which fell from 1 December 1914.

For the UK, flooding has been identified as the most dangerous impact of climate change - and it is hitting harder and faster than expected. 

Scientists are now examining whether the current winder deluge is a result of the melting of the Arctic ice cap which has caused the jet stream to track further south, meaning more storms are channeled across the UK.

Prince Charles’ views are backed by mainstream science and it is reassuring to know that our future king is well versed in climate science - though it may be wrong to characterise the deniers in such a way.

Far from being ‘headless chickens’ they are part of an orchestrated and well-funded campaign with very clear objectives - to create a false debate and sow doubt in order to delay for as long as possible the kind of action required to limit CO2 emissions.

What they do is calculated and dangerous for the future of this planet and its people. Thank you, Prince Charles, for speaking up on behalf of normal people everywhere.

‘Why Does It Always Rain on Me?’ is the title of the hit song by Scottish band Travis, released in 1999 as the third single from their second studio album, ‘The Man Who’. It became the group's international breakthrough single and was their first Top 10 hit on the UK Singles Chart.