Thse insights have been pulled from the individual experiences of astronauts and cosmonauts recorded in published first person accounts — journals, diaries, debriefs, and post-flight reflections.As this database includes the personal, subjective experiences from a diversity of flyers, they may sometimes contradict, but together they provide a more holistic, if messy, picture of life in space. To learn more about how these categories were developed, please see this related publication.
Given that days start at 4AM GMT, 'lights out' is at 7:30PM GMT. This time is used for crew to chat with each other, call family on Earth, and take personal time for hobbies and reflection.