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At best, napping is viewed as a luxury or indulgence. At worst, it¡¯s seen as a slothful activity.
Maybe you¡¯ve also felt the pangs of guilt after awaking from a short snooze. Or judged someone else for falling asleep at their desk.
But napping doesn¡¯t make you a lazy worker, and it doesn¡¯t pillage your productivity. In fact, it¡¯s quite the opposite.
Napping actually offers a slew of benefits, which might make you reconsider your stance on midday slumbers ¡ª and add them to your routine.
¡°Napping leads to improvements in mood, alertness and performance [such as] reaction time, attention, and memory, ¡± according to Kimberly Cote, Ph.D, Professor of psychology and neuroscience at Brock University. (Her 2009 review, co-authored with researcher Catherine Milner, summarizes the research on these many benefits.)
Research at NASA demonstrated that pilots who had a 26-minute nap in the cockpit were more alert ¡ª by 54 percent ¡ª and had improved performance by 34 percent. Studies using advanced tools such as functional magnetic resonance imaging (fMRI) also have found performance benefits for nappers. Studies have even suggested that napping may produce the same memory gains as a full night¡¯s slumber, as shown on tasks that tested declarative memory, motor memory and spatial memory.
Tips for a Truly Beneficial Nap
All naps aren¡¯t created equal. For instance, a two-hour nap may leave you feeling disoriented and groggy, and even disrupt your nighttime slumber. So what¡¯s the best nap to take?
An ideal nap is a short one. According to research, 10 to 20 minutes is best, Cote said. ¡°Longer naps will allow you to enter deeper sleep, which will contribute to the grogginess ¡ª also called sleep inertia ¡ª experienced upon awakening and disrupt nighttime sleep, ¡± she said. Napping for 10 minutes is especially helpful at work, because you get the maximum benefits with less grogginess, she said.
Such short naps primarily consist of stage 1 and stage 2 sleep. Stage 2 sleep may offer the most benefits. A 2005 study found that participants who were awakened after spending just three minutes in stage 2 sleep were alert and showed an improvement in performance. Participants awakened after five minutes in stage 1 sleep felt less tired and sleepy, but their performance deteriorated.
In their review, based on the evidence, Cote and Milner suggested that people who get enough sleep at night can nap later in the day. But people who are sleep-deprived do better with earlier naps.
In general, experts recommend sleeping between 1 p.m. and 3 p.m. or between 2 p.m. and 4 p.m. According to the National Sleep Foundation, also important is snoozing in a dark and quiet room with a comfortable temperature.
Take a nap wheelSleep researcher Sara Mednick, Ph.D, who calls napping her secret weapon in her book, Take a Nap! Change Your Life, created a ¡° nap wheel¡± to help people figure out their optimum naptime.
When Napping Isn¡¯t Helpful
For people struggling with insomnia ¨C who have a tough time either falling asleep or staying asleep ¨C naps may sabotage nighttime sleeping even more, Cote said, especially if their naps are longer or later in the evening.
If you are struggling with insomnia, consider finding a psychologist who specializes in treating insomnia with cognitive-behavioral therapy (CBT). You might be surprised to learn that CBT is actually the first line of treatment for insomnia ¡ª not medication.
Rents manages the coal mine to dig buys up a reserves 1,500,000,000
ton coal mine grand wedding ceremony to the first barrel golden 80,000,000 Yuan
to cause always low key Shanxi Liulin richest family Xing Libin to hear the
world. On March 18, unites abundant group Chairman Xing Libin to hold the
large-scale wedding ceremony in Sanya for the daughter, and holds the concert,
the wedding ceremony all-in cost surpasses 70,000,000 Yuan. Coal boss luxurious
has shocked the ordinary populace once more.The investigation discovered that
Xing Libin the first barrel gold originates in rents the management the Liulin
County Jinjiazhuang township to manage the coal mine, afterward it ¡°the cabbage
price¡± obtained the locality by 80,000,000 Yuan to be biggest, reserves
1,500,000,000 ton State-owned business Liulin County to be popular the non-coal
mine the complete stockholder's rights, as soon as then leapt into the Shanxi
Liulin richest family, at present property ultra 10,000,000,000 Yuan. The sale
price 10,470,000,000 Yuan take Shanxi well-known coal boss, the Xing Libin
before this quite low key, very few makes an appearance in the media and the
public occasions. The public material demonstrated: Xing Libin, in May, 1967
lived, the Shanxi Province Liulin County kept the reputation town person. in
1990 Shanxi University law specialized graduation. 1999 sessions on-the-job
graduate students, incumbent Shanxi unites abundant energy Limited company board
of directors president, is Liulin County Political Consultative Conference
honorary vice-president, Shanxi Province Deputy to the National People's
Congress. In 2010 in new wealth rich person announcement energy and
environmental protection sub-list, Xing Libin is a first place by 10,470,000,000
Yuan sale prices, always places 60. Xing Libin presently serves under somebody's
banner subordinate, holding coal mine 15, the annual production raw coal
3,000,000 tons, washes the refined coal 1,200,000 tons. in May, 2008, serves
under somebody's banner it 3 coal mines to pour into to be listed Fushan energy,
then becomes the Fushan energy second major stockholder. Examines carefully Xing
Libin to increase the family fortunes the way, purchases Liulin to be popular
without the coal mine is without doubt its wealth ¡°the leap spot¡±.The
investigation discovered that Xing Libin contracted the ironworks start in 1990
from Chungyang, in the same year, Xing Libin rented manages the Liulin County
Jinjiazhuang township to manage the coal mine, entered the coal profession
officially. In fact, this act does not conform to the policies and regulations,
our country's legal rule mining right do not trade, the hiring. ¡°the cabbage
price¡± buys up the state-owned big coal mine after the dependence rents manages
the coal mine obtains the first barrel gold, Xing Libin take the Jinjiazhuang
coal industry Limited company as the name, the investment sells outright Liulin
to be popular without the coal mine. It is reported that Liulin was popular
without the coal mine is at that time the Liulin county-wide biggest State-owned
business ore, the annual production could amount to 600,000 tons.In order to
enhance the coal added value, was popular once planned without the coal mine
starts 900,000 ton coal washing accents to produce the project, but because the
fund question has paused on the blueprint. in 2002, the financial revenue only
had 200,000,000 Yuan Liulin County to decide that the transfer was popular
without the coal mine. Finally, Xing Libin bought Liulin by 80,000,000 Yuan
prices to be popular without the coal mine, and began to reorganize very quickly
establishes Shanxi to unite the abundant energy group, in the past delivered the
tax money 10,000,000 Yuan. The material demonstrated that Liulin is popular the
non-coal mine geological reserve 153,123,000 tons, the recoverable resources
140,212,000 tons. If according to the geological reserve computation, Xing Libin
each ton pays is only 0.52 Yuan, according to may mine the calculation of
reserves, the price which Xing Libin each ton coal pays is only 0.57 Yuan, it
may be said that ¡°cabbage price¡±. In obtains by the extremely inexpensive price
is popular after the coal mine this ¡°the profit cow¡±, Xing Libin's individual
property leap to several billions Yuan. in July, 2008,Xing Libin is popular
does not have, Jinjiazhuang, the stronghold cliff bottom 3 coal mine successes
to realize foreign going on the market, it also obtains 10,000,000,000 Yuan
cashes as well as the stockholder's rights. in September, 2009, unites the
abundant group and the China nat'l resources electric power cooperation,
successively in county purchase mine pit 39 pairs and so on Chungyang, junction
mouth, Shilou, Xing County, Lin County, fidelity, after the conformity, forms 13
pair of main body mine pits.
When
I was a young boy, I was always fascinated by fire fighters and
paramedics. Every time I would see a fire engine whiz by or an
ambulance speed past me, I would run into the house and turn on the
radio, hoping to catch some news of their exploits whether in putting
out fires or saving lives. For me, these brave people were the
perfect epitome of the term, “heroes.”
When
I attended secondary school, sometime in my year 10, a paramedic came
and gave a short talk about having a future career in the paramedics
or ambulance service. I can never recall the name of the bloke who
gave the talk but, what I can never forget are the details he
lectured about the ambulance service and saving the lives of people
in need and in trouble.
After
graduating from secondary and doing year 12, I decided to enter the
ambulance service as a paramedic. At first, I enquired from some
paramedic recruitment offices about the requirements and the
training. Next, I did some research on the net. Mind you, I was
starting to have doubts if I could even make the first stage of the
recruitment, let alone the whole training. I started to doubt if I
could pursue my dreams of becoming a paramedic.
Then,
a friend of mine told me abouthowtobecomeaparamedic.co.uk.
I
had nothing to lose so I took a gander at the site. What I saw was at
first unbelievable that I told myself, “why didn't I see this site
before?”
With
their advice, and tips, I was able to prepare myself for the
challenges of the recruitment process. Also, by knowing that I am
armed with insider information, I was able to focused on passing
every stage of the recruitment and used my learning to gain a step
ahead of other candidates and impress the recruitment staff by
showing confidence, preparedness and determination in becoming a
paramedic in the UK.
I
cannot say everything went smooth. I almost breakdown during the role
play. Luckily, I managed to compose myself and focused on the task at
hand. Now, I am on my way to passing the last phase of the
recruitment. Since I passed the other phases of the paramedic
recruitment process, I am confident that I will be able to highlight
my core competence during the final interview.
One
step left and I will be able to help people. One step more and I
finally be able to get my chance to give something back to the
community. One final step and it is my turn to become a “hero.”
A few days ago on my day off, I was enjoying a nice summer day, not too hot, not too cool. The sun was slowly setting on this small area. My family was going about their normal business, as were the neighbors in the neighborhood. I was sitting at the computer playing my music and surfing. I heard my wife run in with my nephew and the dog, saying that I was needed outside now. I quickly attempted to grab my 2-way radio, my socks, my shoes, and a pair of gloves, as well as my wallet and keys. It seemed like forever in my mind. I heard my wife exclaim, it was the neighbor, and it doesn't look good. Trying to prepare myself I was so shell shocked I couldn't stand still or put my gloves on. As I ran from the house, a neighbor who is a nurse was yelling she needed an airway.
I ran to my truck and dug through my personal jump bag, I didn't have any airways, because my bag is just a quick kit, not an advanced bag. A first responder had arrived and had pulled her bag and found the nurse was wanting a CPR mask. I continued across the street seeing my nephew trying to run behind me, and my wife holding him back, I knew he didn't understand and wanted to follow his role model. It made me think how proud I would be if he followed me into EMS.
I arrived at the patient CPR in progress, the ambulance arrived a few seconds later, but it seemed like forever. As they arrived, I went into action gave a brief report to the medic, and pulled the cot from the truck, and lowered it a low position, and removed the straps, while the other medic was grabbing a board. They placed the patient on the backboard, and secured him with the straps, and loaded him onto the cot and into the truck. One of the first responders was in the truck with the medics. I jumped in to make sure they didn't need anything, and I assisted to place the defib pads. I ran some strips after I put on the ECG leads switching between the leads. I placed the pulse ox on the patient's finger, and someone reported the patient was a diabetic. One of the medic's tried intubating, but couldn't get it to work, so they ended up using a combitube. The other started a line and started pushing the CODE drugs.
We continued CPR, and ventilations. I was in shock that the neighbor I had just seen out a few hours ago mowing is now under my hands as I do compressions, his color starting to come back in his face. The monitor wasn't showing anything. We worked him to the hospital, and I relinquinshed my duties to the ER Staff.
I returned home and made sure to comfort my nephew, to make sure he was okay, I knew that at a young age that could be traumatic. I sat down, and thoguht to myself. I didn't cough or gag. Usually my nerves have bothered me in the past to the fact that I felt as though my throat was closing off, and it makes me wonder if I am starting to fit into EMS the way I should, and it only took me this long. I really have made leaps and bounds in my experiences and training. I am more interested in complex things now, at least at times.
Just a little intro about myself to start my blog off right.... I am a semi-aspiring writer. I have been in and out of EMS for the past 5 years. I worked 3 years on an ALS ambulance service as an EMT-Basic, where I learned many skills as a basic and will never forget those partners who have moved on. I took a shot on the dark and left EMS for 2 years during which time I experienced the thrills of layoff's. This year I found myself coming back into EMS yet again with a new light on life, and EMS.
During about the last year of my first 3 years I started writing my stories down, and changing names, and some of the senarios to hide my identity, and that of my location. I have about 20 pages in word of stories throughout the years. I intended to start writing again after being gone and coming back, but I Haven't. I really like writing and I think it is my method of calming myself. I am back at the service I started at and enjoy it more now, I don't know why though, maybe because I don't have to live here to make a living now. I hope that someone will find my stories helpful and maybe even funny.
I also do some volunteer EMS which I will share stories from too.
i went on my AMR ride along a few days ago for my emt-b class. i had no idea people were soooo stupid. i mean. wow. i really lost all faith in humanity. we were responding to a chest pain call and for some reason no one knows to pull to the right. as we are speeding down the boulevard most cars are pulling to the right but that doesn't keep a few people from staying in the left lane, pulling out into the intersection and some even pulling into on coming traffic! the paramedic on board used some very fancy language to describe that guy. it cracked me up so hard. i can't believe that people don't pay more attention. i feel for everyone in this profession that has to deal with total morons. must get real old.
(Saturday, 10 January 2009) Written by Volunteer emt
Hi everyone! Great website and I'm happy to join up with the crowd here.
I'm a female teen in rural NJ. I'm just starting on my ems journey, applying at my local First Aid Squad. They haven't returned my call yet, but I'm hoping it will be soon. I am thrilled to finally be able to have this happen. I haven't had any previous experience with ems, but have always had an attraction and natural turn to medical aspects of life. I want to be ready to help people.
Every time I see an ambulance in our area, driving around, I always had a certain thrilling, excited sensation, with an "I don't know why, but it's so cool". I think if you experience a passion for something unknown, you should go ahead, try it out, get involved. And, so, here I am. I'm looking forward to the road ahead, and hoping to share it with others to encourage volunteers.
My name is chester. I am sending out a message to all ems, fire, and police crews. I have designed and patented a product to make all of your lives easier. I call it the Home Emergency Lamp Post or H.E.L.P.. It is a mailbox post that has illuminated house nimbers. It is also equipped with a strobe light and siren, that when activated, alerts neighbors that assistance is needed, as well as guides rescue crews to the correct home. It's known that neighbors want to help each other, they just don't know help is needed until they hear or see emergency crews responding. H.E.L.P. allows you to get immediate assistance, minutes before you guys could even arrive. We believe that neighborhood help during the first few minutes of an emergency could mean the difference between life and death. Please view http://www.homeemergencylamppost.com for more info.. I hope this info. is helpful not only to all first responders, but also to future emergency victims. Thaks
Hi,My wife and I purchased an AED (automated external defibrillator). We took the online training course and have a question concerning the method of giving artificial respiration. A folded face mask with a one-way valve was supplied with the AED. It is small and can be attached to a keychain. We live alone and want the best survival rate possible. Assuming that only one person will be giving the CPR, I want the easiest way to deliver air. I know I can buy a shaped mask made of soft plastic. With either masks the rescuer still has to stop compressions and change their body position to deliver air.I know this is Very physically demanding. Would it be better to use a “Bag Valve Mask” and squeeze the bag to deliver O2? There is another possibility. Should I use a system that uses an oxygen bottle with a face mask? Do I stick with the shaped mask? Maybe I need way more training to do more than use my breath to supply air. I don't much care about cost. The AED cost $1,500. My wife's life is priceless. Thanks, Ted
Any licensed ham radio operators out there? I've been an amateur radio operator since February 2007-Technician Class now-preparing to upgrade to General Class. My call sign KE7KWG
Hehe, probably not, but I figured I would have a catchy headline! This is my 2nd blog... I am 28, sometimes happily married with 2 children. I am on Myspace too, check it out!. www.myspace.com/emschick69. Talk to ya!!
I'm Karen. I've been in EMS for 15 years. I've been a Paramedic for 6 of those years. I've been pretty successful in my career. I work for 911 service/Rural Metro in Knoxville. Besides working long hours I've been working to restore a castle in Alcoa with my sweetie. I look forward to meeting new friends!
Hey,I'm new to the site.I've been involved in the fire service for 19 yrs.And have been a member of a ems squad for 4 yrs.up until 4 months ago.Now i will be running with our county hazmat team.
Hi, I'm Jayne and I run Narcaid, a UK paramedic training facility. We sepecialise in helping paramedics/EMTs recognise and manage drug related presentations, and we supply courses to UK ambulance service NHS trusts. I am hoping to make contact with UK crews and learn from their experiences, as we are now getting many of the drugs familiar to yourselves over here, courtesy of the Internet.
At the moment we are researching Vicadin overdose, and are looking for anyone who could share their experinecs of dealing with patients who have presented following use of this drug. We are happy to offer free places in our online Virtual Presentation Clinic to anyone who can help us out. The information will be used to train other emergency service personnel.
I just thought I would be the first to post a blog entry so here goes. (don't expect much yet, I can't write worth a damn. Hell I can barely talk without screwing it up!)
The website just went through some changes. I wanted to make this more the "community like I had planned and the forum that was on here was going to be a real bitch to integrate so I got rid of it. I think that the new one should work quite well for us.
There were a number of problems with the site lately.
1. When testing a new script that would have made it easier to back the site up so we don't lose anything if the site should go down or if the server crashed and we lost data I found that the backup script didn't save all of the data and the database for the photo gallery was DELETED!!! WTF Anyways I was able to get the site back up with a backup but the gallery backup I had was bad... Oh well I wanted to do more with the photo gallery anyways so now I am in search of something that is a little more user friendly.
2. When upgrading the forum all of the user name data was scrambled and half of the users were duplicated by one of the scripts and I had to spend 2 days sorting it out. I hope none of you had problems getting on. I seen a few of you on here but did not get a chance to see if things were working ok for you. Everything should be back to normal now.
I have added the new profiles to the site and you will have to go in and enter whatever it is you want to share with everyone on the site. The old profiles that were in the forum are gone. It would have taken a long time to sort that out so you will have to start over. Sorry. But there are some new options and feel free to let me know if there is something else you would like to see in the profiles. And don't forget to upload a pic of yourself. It will show on the forum and in your profile.
I will be adding some other things soon like a map that will show where everyone is from, and a private messaging system to further the communication on the site. As well as a couple of other things.
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