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Why nap?
If we don’t have enough good quality sleep, we may feel tired and sleepy during the day. This can make it difficult to do our normal daily activities. Naps may help to make us more alert, active and better able to cope during the day.
When can naps be good?
Sometimes we know in advance that we will not be able to sleep when we usually do, for example when going out in the evening and staying up late. A nap beforehand can improve performance at this time and help you to enjoy what you are doing. Such naps can also help in the case of night shift work - a nap before the shift can help you stay awake at work. Also, if you know that you have a long drive ahead, a preparatory nap may help you to stay awake for longer and drive more safely.
Naps can also be good at times when you feel sleepy and you are worried about how well you can do things if you continue without rest. If you feel drowsy during a long drive in the car, a short nap can be taken in a rest area. This will make you more alert during the next phase of the drive.
Some studies have found that if you start to feel sleepy while driving, it helps to have a cup of coffee, immediately followed by a nap of about 15 minutes. The caffeine takes about 30 minutes to start working so when you wake up both the nap and the caffeine will start to make you feel more alert.
How long is a good nap?
When you feel sleepy, it is best to nap for 15-30 minutes. This will improve your alertness and concentration. It is often called a power nap. A short nap of this length may reduce the risk of falling asleep. Sleeping for a longer time is not as effective. After a long nap, you may wake up feeling groggy. This is called sleep inertia. It can make it more difficult to do things well. It may last for a few minutes but can last much longer. Having sleep inertia is more likely if you are not getting enough sleep at night, if you have taken a long nap, or if you have been woken suddenly from a deep sleep.
How can I make my nap better?
Not all people are able to nap during the day. Here is some advice that may help you to nap.
If you nap regularly, you should try to nap at the same time each day. We often feel most sleepy in the early afternoon, around 2 – 3pm. Being able to sleep during a nap may be easier at this time of day than trying to nap at another time.
You should nap in a quiet, dark place that is at a comfortable temperature. Close the curtains or wear an eye mask to make it as dark as possible.
Set the alarm for no longer than 30 minutes, so you know that you won’t sleep for too long.
What care should be taken with napping?
When you get ready to take a nap you should make sure you are in a safe place. If you are in your car, make sure you park away from the road, preferably at a rest stop.
Be mindful of the risk of feeling disoriented (i.e. sleep inertia) after waking from a nap. At the end of every nap, be sure to take enough time to wake up fully before starting anything that might be a danger. If you nap during a break from a long drive, take a few minutes to walk around the car after your nap and only get back behind the wheel when you are fully alert.
Do not spend too much time napping during the day. This can make it more difficult to sleep well at night. Naps too late in the day can also be bad for your sleep at night. They may make it harder to fall asleep at your usual time.
A nap during the day does not replace good quality sleep at night. You should make sleep during the night a priority and use napping only when night-time sleep is not enough. If you have a problem with your sleep at night (that is not due to too much napping during the day) consult our other information pages (e.g. Good Sleep Habits or Excessive Daytime Sleepiness) and talk about it with your doctor.
If we don’t have enough good quality sleep, we may feel tired and sleepy during the day. This can make it difficult to do our normal daily activities. Naps may help to make us more alert, active and better able to cope during the day.
When can naps be good?
Sometimes we know in advance that we will not be able to sleep when we usually do, for example when going out in the evening and staying up late. A nap beforehand can improve performance at this time and help you to enjoy what you are doing. Such naps can also help in the case of night shift work - a nap before the shift can help you stay awake at work. Also, if you know that you have a long drive ahead, a preparatory nap may help you to stay awake for longer and drive more safely.
Naps can also be good at times when you feel sleepy and you are worried about how well you can do things if you continue without rest. If you feel drowsy during a long drive in the car, a short nap can be taken in a rest area. This will make you more alert during the next phase of the drive.
Some studies have found that if you start to feel sleepy while driving, it helps to have a cup of coffee, immediately followed by a nap of about 15 minutes. The caffeine takes about 30 minutes to start working so when you wake up both the nap and the caffeine will start to make you feel more alert.
How long is a good nap?
When you feel sleepy, it is best to nap for 15-30 minutes. This will improve your alertness and concentration. It is often called a power nap. A short nap of this length may reduce the risk of falling asleep. Sleeping for a longer time is not as effective. After a long nap, you may wake up feeling groggy. This is called sleep inertia. It can make it more difficult to do things well. It may last for a few minutes but can last much longer. Having sleep inertia is more likely if you are not getting enough sleep at night, if you have taken a long nap, or if you have been woken suddenly from a deep sleep.
How can I make my nap better?
Not all people are able to nap during the day. Here is some advice that may help you to nap.
If you nap regularly, you should try to nap at the same time each day. We often feel most sleepy in the early afternoon, around 2 – 3pm. Being able to sleep during a nap may be easier at this time of day than trying to nap at another time.
You should nap in a quiet, dark place that is at a comfortable temperature. Close the curtains or wear an eye mask to make it as dark as possible.
Set the alarm for no longer than 30 minutes, so you know that you won’t sleep for too long.
What care should be taken with napping?
When you get ready to take a nap you should make sure you are in a safe place. If you are in your car, make sure you park away from the road, preferably at a rest stop.
Be mindful of the risk of feeling disoriented (i.e. sleep inertia) after waking from a nap. At the end of every nap, be sure to take enough time to wake up fully before starting anything that might be a danger. If you nap during a break from a long drive, take a few minutes to walk around the car after your nap and only get back behind the wheel when you are fully alert.
Do not spend too much time napping during the day. This can make it more difficult to sleep well at night. Naps too late in the day can also be bad for your sleep at night. They may make it harder to fall asleep at your usual time.
A nap during the day does not replace good quality sleep at night. You should make sleep during the night a priority and use napping only when night-time sleep is not enough. If you have a problem with your sleep at night (that is not due to too much napping during the day) consult our other information pages (e.g. Good Sleep Habits or Excessive Daytime Sleepiness) and talk about it with your doctor.
list de fichiers hosts
oui c'est mieux
mais a cisonstances exceptionees, mesures exceptionelles
mais a cisonstances exceptionees, mesures exceptionelles
Gateau au yaourt
un pot de yaourt
3 oeufs
2 pots de yaourt de sucre
3 pots de farine(/amande)
1 sachet de levure
1 sachet de sucre vanillé
25mn à four 5-6
un pot de yaourt
3 oeufs
2 pots de yaourt de sucre
3 pots de farine(/amande)
1 sachet de levure
1 sachet de sucre vanillé
25mn à four 5-6
Crepes
200g farine
2 gros oeufs
1 pincee de sel
20 cL lait
Tout melanger puis ajouter au fur et a mesure le lait. Laisser reposer 20 minutes
200g farine
2 gros oeufs
1 pincee de sel
20 cL lait
Tout melanger puis ajouter au fur et a mesure le lait. Laisser reposer 20 minutes
Mouginette
4 oeufs
300g de sucre
250g de farine
200g de beurre
2 sachets de sucre vanillé
1 sachet de levure
½ heure à four 150°C
4 oeufs
300g de sucre
250g de farine
200g de beurre
2 sachets de sucre vanillé
1 sachet de levure
½ heure à four 150°C
Fondant au chocolat
200g de chocolat
200g de sucre
200g de beurre
4 oeufs
4 cuillères à soupe de farine
½ heure à four 150°C
200g de chocolat
200g de sucre
200g de beurre
4 oeufs
4 cuillères à soupe de farine
½ heure à four 150°C
Financiers
200g de mélange (moitié/moitié) farine et poudre d'amandes
8 blancs d'oeufs
160g de beurre
300g de sucre
1 sachet de sucre vanillé
Tout mélanger en ajoutant le beurre en dernier
20 minutes à four 200°C
200g de mélange (moitié/moitié) farine et poudre d'amandes
8 blancs d'oeufs
160g de beurre
300g de sucre
1 sachet de sucre vanillé
Tout mélanger en ajoutant le beurre en dernier
20 minutes à four 200°C
250g de mascarpone
150g de sucre
5 oeufs
cacao-biscuits à la cuiller-café
Séparez les jaunes des blancs d'oeufs, mélangez les jaunes avec la moitié du sucre jusqu'à ce que le mélange soit homogène, ajoutez le mascarpone. Montez les balncs en neige avec le reste du sucre. Ajoutez les aux jaunes, en soulevant la masse à l'aide d'une spatule. Imbibze les biscuits avec le café. Tapissez le fond d'un moule rectangulaires avec le tiers des biscuits, couvrez de la moitié de la crème, saupoudrez légèrement de cacao. Terminez par des biscuits, le reste de crème, un peu de cacao, striez-la à l'aide d'une fourchette. Tenez au frais jusqu'au moment de servir. Coupez des parts, dressez-les sur des assiettes individuelles, présentez en même temps une saucière de crème anglaise.
150g de sucre
5 oeufs
cacao-biscuits à la cuiller-café
Séparez les jaunes des blancs d'oeufs, mélangez les jaunes avec la moitié du sucre jusqu'à ce que le mélange soit homogène, ajoutez le mascarpone. Montez les balncs en neige avec le reste du sucre. Ajoutez les aux jaunes, en soulevant la masse à l'aide d'une spatule. Imbibze les biscuits avec le café. Tapissez le fond d'un moule rectangulaires avec le tiers des biscuits, couvrez de la moitié de la crème, saupoudrez légèrement de cacao. Terminez par des biscuits, le reste de crème, un peu de cacao, striez-la à l'aide d'une fourchette. Tenez au frais jusqu'au moment de servir. Coupez des parts, dressez-les sur des assiettes individuelles, présentez en même temps une saucière de crème anglaise.
changement
moui moui continuez
Right in the middle of all that brouhaha about sloping bridges and Eeny, Meeny, Miny, Moe, my mum died.
So there I was, in Russia, in the middle of a Top Gear tour, trying to organise her funeral and tell the children and sort out all the legal stuff, with the BBC moaning at me in one ear and a reporter twittering on in the other, and I knew that if I wept, which is what I wanted to do, because I was very close to my mother, the Daily Mirror would run pictures and claim they were tears of shame. It was a gruesome time.
And I knew that when I came home the BBC would still be bleating and the reporters would still be calling, and I’d have to go to her house and start sorting through her things. And where do you start with a job like that? Where did she keep her pension details, the deeds to her house, her insurance certificates? How do you cancel a Sky subscription? Did she have any shares? Premium bonds? And how do you find out if you haven’t got a sister who’s a lawyer?
Luckily, I do have a sister who’s a lawyer, but even though she could handle the paperwork, I’d still have to go through my mum’s things, and that would be a nightmare because I’m such a sentimental old sausage I even find it difficult to throw away an empty packet of fags. I think of the fun I’ve had smoking them and the people I’ve shared them with and I want to hold on to the wrapping as a keepsake, a reminder of happy times.
So what in God’s name would it be like in my mum’s house, surrounded by everything that made it hers, except her? And there’d be all those childhood memories. At some point it would be inevitable I’d find the egg cup I’d used every morning as a child and the cereal bowl with rabbits on it. That would tear my heart out.
At one stage I received a call from a middle-ranking BBC wallah saying they’d had a letter from some MPs, asking if I was going to be sacked, and I really wasn’t paying much attention because I was wondering what on earth I’d do with the mildly fire-damaged Dralon chair that my dad had bought for £4 in 1972.
Even by the standards of the time it was a truly hideous piece of furniture, and the years had not been kind to it. Any normal person would give it to charity or use it as firewood. But it was the chair my dad used to sit in. It had a cigarette burn in the arm from the time when he’d nodded off while smoking. I couldn’t possibly give it away, or burn it. And I sure as hell didn’t want it in my house. So what would I do?
There is no single thing in the house of anyone’s mother that isn’t infused with a gut-wrenching air of sentimentality. It’s not just her jewellery or her clothes. It’s the little things as well. Her kitchen scissors, her bathroom scales, her flannel. Every single thing in each and every drawer is as impossible to discard as a first teddy bear.
I would need a very big lorry to handle all the stuff I’d need to bring home. I’d also need at least two months to go through it all. And I’d need about 4,000 boxes of Kleenex.
However, here’s the thing. My mum did not die unexpectedly. She’d known for some time that the cancer was winning and had therefore had time to put her affairs in order. A job she had undertaken with some gusto.
I’d always assumed that “putting your affairs in order” meant writing a will and remembering to reclaim your lawnmower from the chap at No 42. But in the weeks since my mum’s death I’ve learnt that actually there’s a lot more to it than that.
First of all, she had left many helpful instructions about what sort of funeral she wanted. No friends. No flowers. And no mention of God or the baby Jesus. My sister and I didn’t even have to guess what music she would have liked because she’d told us: Thank You for the Music, by Abba.
All the financial stuff was in a neat box with everything clearly labelled. And she hadn’t stopped there. Before she became too weak, she’d had a massive clear-out. Pretty much everything she owned had been thrown into a skip. “It’ll save you the bother when I’m dead,” she had said.
But by far and away the best thing she did in those last few months was to sort out a lifetime of photographs, putting the ones that mattered into albums and, crucially, writing captions. So now I know that the time-faded sepia image of a stern-looking woman in a nasty hat is my great-aunt and that the blurred picture of what might be a corgi was my grandad’s dog.
Ordinarily, I’d have thrown away the endless pictures of what appear to be a building site, but thanks to my mum’s diligence, I now know it was the house in which I was born. And how it had looked when she and my dad bought it in 1957.
I don’t know how long she had worked on her downsizing and the clear-out and the organisation of her things, but it’s something we should all try to do when we know the Grim Reaper is heading our way. Because not only does it spare our loved ones from the hassle of going through every single thing we’ve ever owned but also it spares them from the grief of deciding that the horse brasses and the Lladro figurines really do have to go to the tip.
The only trouble is that there’s one thing my mum did not sort out. Back in 1971 she made my sister and me two Paddington Bears. They were the start of what became a very successful business and they were very precious, but over the years one was lost.
I maintain the sole survivor is mine. My sister insists it’s hers. And she’s the lawyer . . . so I have the cereal bowl with the rabbits on it, and the Dralon chair.
So there I was, in Russia, in the middle of a Top Gear tour, trying to organise her funeral and tell the children and sort out all the legal stuff, with the BBC moaning at me in one ear and a reporter twittering on in the other, and I knew that if I wept, which is what I wanted to do, because I was very close to my mother, the Daily Mirror would run pictures and claim they were tears of shame. It was a gruesome time.
And I knew that when I came home the BBC would still be bleating and the reporters would still be calling, and I’d have to go to her house and start sorting through her things. And where do you start with a job like that? Where did she keep her pension details, the deeds to her house, her insurance certificates? How do you cancel a Sky subscription? Did she have any shares? Premium bonds? And how do you find out if you haven’t got a sister who’s a lawyer?
Luckily, I do have a sister who’s a lawyer, but even though she could handle the paperwork, I’d still have to go through my mum’s things, and that would be a nightmare because I’m such a sentimental old sausage I even find it difficult to throw away an empty packet of fags. I think of the fun I’ve had smoking them and the people I’ve shared them with and I want to hold on to the wrapping as a keepsake, a reminder of happy times.
So what in God’s name would it be like in my mum’s house, surrounded by everything that made it hers, except her? And there’d be all those childhood memories. At some point it would be inevitable I’d find the egg cup I’d used every morning as a child and the cereal bowl with rabbits on it. That would tear my heart out.
At one stage I received a call from a middle-ranking BBC wallah saying they’d had a letter from some MPs, asking if I was going to be sacked, and I really wasn’t paying much attention because I was wondering what on earth I’d do with the mildly fire-damaged Dralon chair that my dad had bought for £4 in 1972.
Even by the standards of the time it was a truly hideous piece of furniture, and the years had not been kind to it. Any normal person would give it to charity or use it as firewood. But it was the chair my dad used to sit in. It had a cigarette burn in the arm from the time when he’d nodded off while smoking. I couldn’t possibly give it away, or burn it. And I sure as hell didn’t want it in my house. So what would I do?
There is no single thing in the house of anyone’s mother that isn’t infused with a gut-wrenching air of sentimentality. It’s not just her jewellery or her clothes. It’s the little things as well. Her kitchen scissors, her bathroom scales, her flannel. Every single thing in each and every drawer is as impossible to discard as a first teddy bear.
I would need a very big lorry to handle all the stuff I’d need to bring home. I’d also need at least two months to go through it all. And I’d need about 4,000 boxes of Kleenex.
However, here’s the thing. My mum did not die unexpectedly. She’d known for some time that the cancer was winning and had therefore had time to put her affairs in order. A job she had undertaken with some gusto.
I’d always assumed that “putting your affairs in order” meant writing a will and remembering to reclaim your lawnmower from the chap at No 42. But in the weeks since my mum’s death I’ve learnt that actually there’s a lot more to it than that.
First of all, she had left many helpful instructions about what sort of funeral she wanted. No friends. No flowers. And no mention of God or the baby Jesus. My sister and I didn’t even have to guess what music she would have liked because she’d told us: Thank You for the Music, by Abba.
All the financial stuff was in a neat box with everything clearly labelled. And she hadn’t stopped there. Before she became too weak, she’d had a massive clear-out. Pretty much everything she owned had been thrown into a skip. “It’ll save you the bother when I’m dead,” she had said.
But by far and away the best thing she did in those last few months was to sort out a lifetime of photographs, putting the ones that mattered into albums and, crucially, writing captions. So now I know that the time-faded sepia image of a stern-looking woman in a nasty hat is my great-aunt and that the blurred picture of what might be a corgi was my grandad’s dog.
Ordinarily, I’d have thrown away the endless pictures of what appear to be a building site, but thanks to my mum’s diligence, I now know it was the house in which I was born. And how it had looked when she and my dad bought it in 1957.
I don’t know how long she had worked on her downsizing and the clear-out and the organisation of her things, but it’s something we should all try to do when we know the Grim Reaper is heading our way. Because not only does it spare our loved ones from the hassle of going through every single thing we’ve ever owned but also it spares them from the grief of deciding that the horse brasses and the Lladro figurines really do have to go to the tip.
The only trouble is that there’s one thing my mum did not sort out. Back in 1971 she made my sister and me two Paddington Bears. They were the start of what became a very successful business and they were very precious, but over the years one was lost.
I maintain the sole survivor is mine. My sister insists it’s hers. And she’s the lawyer . . . so I have the cereal bowl with the rabbits on it, and the Dralon chair.
Le barometre 2020 de la FUB