Pulling an all-nighter for an exam? Or do you work night shifts that you just can’t avoid? Well, researchers have revealed the optimal napping method to help combat fatigue during a 16-hour overnight duty. The research looked at data from pilot studies on night shifts conducted from 2012 to 2018 and found that the analysis could also be the key to providing relief for sleep-deprived mothers and fathers. The team found that scheduling two nap sessions – a 90-minute nap followed by a quick 30-minute nap later – is the optimal choice over a single 120-minute rest for delaying fatigue and sleepiness. “A 90-minute nap to maintain long-term performance and a 30-minute nap to maintain lower fatigue levels and fast reactions, as a strategic combination of naps, can be valuable for early morning work efficiency and safety,” said study author Sanae Oriyama, a nursing science professor at Hiroshima University’s Graduate School of Biomedical and Health Sciences. The study, published in the journal Scientific Reports, found that many professions, including those in emergency sectors, have a lot of night shift work which can in turn increase the risk for sleep-related physical and mental health disorders and impair job performance. When daytime comes, the human body has a light-sensitive internal clock that activates wakefulness, and at night, this pushes the human body towards sleep. Study authors say because of this, the likelihood of errors and accidents during a night shift is elevated. In the medical field, this may inadvertently lead to serious harm to patients or to oneself, and naps are usually taken by shift workers to offset disruptions to the body clock. For the study, researchers looked at 41 women in their 20s who underwent a simulated 16-hour shift in a controlled environment, where factors, such as light and temperature, were standardised. Participants underwent hourly tests, including the Uchida-Kraepelin test (UKT) for assessing task speed and accuracy, and measurements of drowsiness, fatigue, heart rate and blood pressure. Professor Oriyama found that women who took a single 120-minute nap suffered increased drowsiness from 4am onward. Those who had two naps, a 90-minute nap followed by a 30-minute nap, postponed their drowsiness until 6am. Researchers suggest adding an extra 30 minutes of shut-eye between 5am and 6am, given that drowsiness might shoot up from 7am to 8am. All nap participants reported fatigue between 4am and 9am, whereas the dual-nap group reported less intense fatigue. “During a night shift that, for example, lasts from 4pm to 9am the next morning, a split nap of 90 minutes and 30 minutes, ending at 12am and 3am, respectively, is thought to be more effective than a 120-minute monophasic nap ending at 12am when tasks requiring quick responses to maintain a high level of safety are scheduled between 2am and 9am.,” Professor Oriyama said. The study also revealed that the duration of the nap plays a crucial role. The later you take it, it will become more difficult to fend off sleepiness and exhaustion. However, delaying it too much could interfere with your focus as your sleep drive builds up. “Hence, the ideal time for taking a nap and the ideal nap schedule during long night shifts need further elucidation,” Professor Oriyama added. Read More Why is my teenager sleeping so much? Sounds that can help you fall asleep better How to sleep during hot weather, according to experts Sounds that can help you fall asleep better How to spend the perfect healthy Super Saturday – according to science Summer of female sporting events inspires millions of women to get back into the game

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Wednesday Addams is the Halloween costume you don’t want to miss out on this year. From her dark braids to her panged makeup, the classic gory-loving adolescent girl is the ideal character to assume on the spookiest day of the year. Why? First crafted from the mind of cartoonist Charles Addams, then reimagined in the world of Tim Burton, Jenna Ortega became the “Queen of Creepy” last year when the Netflix series Wednesday quickly became one of the most watched across the globe for the streaming service. Wednesday’s gothic garments mirror her affinity for immoral behaviour and her inherent gloom. Her crisp collars and black ties are codes for what is typically referred to as “ivy-style”, with each suit stitched for the structure of a poised young woman – a contradiction to her otherwise raven-like characteristics and thirst for danger. Not only does Wednesday’s clean uniform aptly juxtapose her morose character, but it’s also very easy to recreate from what you already own in your wardrobe, or could find for cheap. Looking back at the eight-episode thriller, there’s only a few items needed to become the murder-solving Wednesday who’s captured everyone’s attention for the past year. Here’s some outfit options to embody the character of Wednesday Addams for Halloween. The classic schoolgirl Wednesday’s not someone to leave much up to chance. Her routine is consistent – minus the bloody extracurriculars and urge to break rules. However, the psychic prodigy is mainly seen in her Nevermore Academy uniform throughout the show. Just like any school uniform, the get-up consists of a fitted jacket, white button-down, black tie, grey sweater vest, long skirt, and loafers. Most of these items can be found at your local thrift store, if they’re not already hanging in your closet. Don’t worry about colour, Wednesday doesn’t care much for it. If you want to incorporate accessories that fully channel Wednesday’s character, buy a pair of chunky loafers ($70), sew a Nevermore patch ($14.90) onto your pinstripe jacket pocket, make sure your skirt is the same print as the coat, and get yourself a button-down with a long-pointed collar ($13.99). The polka-dot dress A misty cloud was enveloped around Wednesday from the very beginning. Even before she swapped public high school for a school dedicated to the supernatural, Wednesday stuck to dark colours. The polka-dot dress Ortega wore in the very first episode spoke volumes for her character. Walking through the halls and headed straight for the pool, with bags of piranhas ready to eat the flesh of her brother Pugsley’s bullies, Wednesday donned a long black dress with white polka-dots scattered all over. The garment was layered over her trademark sharp collar, and of course, her black tresses were pulled in two tight braids – never to be messed with. If you’re feeling lazy and aren’t up for the second-hand hunt, Amazon’s replica of Wednesday’s dress ($29.99) comes with both the top garment and long-sleeve undershirt. The fair Keeping with her consistent colour palette of black and white, the gifted teenager only swapped her pinstripe Nevermore ensemble for another print on her days off from school. Luckily, embodying Wednesday’s character outside of school is straightforward and effortless if you have black and white mixed into your clothing collection. All you need is a pair of black trousers, platform loafers, a black utility jacket, and a sweater with some monochrome embroidery. To match Wednesday’s look she donned at the fair – where she encountered the hyde for the first time – grab a gray hoodie and striped sweater. Since Wednesday is a girl of habit, most of her out-of-class outfits include variations of the black and white knitwear, like this checkered scoop neck sweater ($41.96). The school dance gown It’s a rarity to see Wednesday with her guard down, following her heart instead of her head. Even when she does, the character’s self-confidence never wavers. Wednesday knows who she is and what she likes, which is why she knew the perfect dress for Nevermore’s dance when she saw it in the window of an old antique store. The chiffon belted gown with a multi-layered skirt, sheer neckline, and buttoned black collar perfectly represented Wednesday’s desire to step out of her comfort zone while still staying true to who she is. It’s the kind of eerie elegance made for a night like Halloween. You can try and find a layered tulle skirt, black belt, and transparent button-up with a black bodice, or you can purchase the exact dress ($28.22). Either way, make sure your hair is pinned in two braids and wrapped around the top of your head. Find an opaque purple lip stain and dot some fake freckles over the bridge of your nose for Wednesday’s shadow-like makeup. If you’re really feeling crazy, switch on “Goo Goo Muck” by The Cramps and give your friends a taste of Wednesday’s ominous dance moves. Read More Halloween pumpkins – how to grow your own From a house party to a movie night, Halloween celebrations that don’t involve going out How to dress like Taylor Swift and Travis Kelce for Halloween 2023 11 best kids’ Halloween outfits that will scare and delight 9 best horror stories to read this Halloween and beyond Kourtney Kardashian’s skeletons and other celebrity inspiration for Halloween

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