How do astronauts spend their day aboard the International Space Station?

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The rest of the day is dedicated to eating, exercising, relaxing and having fun. Since the ISS orbits the Earth in 90 minutes, there is no 24-hour rhythm, marked by day and night, that we are used to on Earth. During an orbit, the ISS is in the sunlight for 45 minutes and in the Earth's shadow for the remaining 45 minutes. However, astronauts try to maintain an artificial 24-hour rhythm that is as similar as possible to the "terrestrial" one. In fact, they use Greenwich Mean Time (GMT) as a reference, i.e. the local time corresponding to the meridian that passes through Greenwich (England), to try to sleep for 8 hours during the "night" and to work for 8-10 hours on weekdays. The rest of the day is dedicated to eating, exercising, relaxing and having fun.
However, from Monday to Friday, astronauts follow a very structured routine: meal times are pre-established, as are those of relaxation breaks, meetings, moments of privacy and leisure. If there are no particular experiments to follow or maintenance work to carry out, on Saturdays the astronauts only work for 4 hours, while on Sundays they have the day off. In any case, the daily program can always be disrupted by unexpected events or the arrival of spacecraft. A lot of time is dedicated to carrying out scientific experiments, but obviously also to checking and maintaining the instruments and equipment on board. All activities on board are recorded in a diary.
For any crew, it is essential to have time for relaxation and interpersonal relationships. Meal times are generally an opportunity to spend time together and in the evening the crew often gathers to watch a film on DVD. In their free time, astronauts can receive a video call from family members once a week and can of course exchange e-mail messages every day with friends and acquaintances. They can also bring with them personal objects, books, games and music to use as entertainment in their free time. In addition to recorded music, some astronauts bring their own musical instruments into space. Another of their favorite activities is looking at the Earth and taking photos through the Dome.
During daylight hours, it is possible to see the extraordinary "terrestrial" nature, but also the works built by man. However, when it is night on Earth, you can observe illuminated cities and in the darkness you can spot active volcanoes or lightning during thunderstorms.