Listen-this-way6-unit-3.doc

Unit three Part II.How much rest should a pilot get? 1. Why doesnt the FAA enforce the rule about how much rest pilot should get in between duties? /cost airlines a lot of money/ require pilots 8 hours rest in 24 hours.2. What is the problem facing many pilots now? /work more than 8 hours during 24 hours.3. Why is the issue of rest very important to pilots?/somebody stays up 24 hours equivalent to blood alcohol level 0.14. Why have there been so many crashes blamed on pilot error? /pilots extremely tired 5. What does the FAA claim to do fairly soon? / enforce the rule B. How much sleep is enough? SummaryInadequate rest means a weaker immune system. One the average a man needs 7 hours of sleep a day and a woman 7 and a quarter hours. People who sleep less than 6 hours a night are destined for an early death .Some people claim that they can get by with little asleep when necessary. But experts think these people are fooling themselves.Between sleep deprivation and fatal accidents there is an obvious link. People who get insufficient sleep or poor quality sleep have a higher risk of accidents on the road. Theyre more likely to fall asleep at the wheel and kill people or get killed Professional drivers and shift workers are most likely to take the risk. The pressures of work deprive people of sleep. To make it up, they try to snatch catnaps. But experts dont believe in catnapping as they do They tell us that the catnap can never be a substitute for proper sleep. For victims of insomnia, catnapping in the day is the worst thing they can possible do. 2. 1) Inadequate sleep can scupper ones performance. A. British troops erected huge loudspeakers on the battlefield during the Gulf War, and played heavy metal music at the Iraqi forces throughout the night. B. The performance of those shift workers at work deteriorates.2) Some highly energetic individuals can thrive on little sleep. Former British Prime Minister Margaret Thatcher could get by on less than 4 hours sleep a night. 3) less sleep may only be associated with early death, not a cause of it. Many people who undersleep are more likely to be heavy smokers, to be under stress or to drink more alcohol.4) Theres a causal link between sleep deprivation and fatal accident. a. People falling asleep at the wheel is a commoner cause of motorway death than alcohol, weather or mechanical failure. b. Not only professional drivers but also shift workers regularly fall asleep at the wheel, and many have road accidents as a result.5) The catnap can never be a substitute for proper sleep a. I you are kept awake by a child at night, then catnapping through the day might be necessary. b. If you are having difficulty in sleeping then catnapping through the day is the worst thing you can possibly do.Practical tipsDetails (key words) Try not to panicWASP sequence/ dont hyperventilate / breathe slowly gentlyThink coollyuse anger/get things done/ put things right/be assertive /discipline asapEmphasize the action is unacceptable, not the person.end matter somewhere quiet, warm, undisturbed /dim lights/sit, lie down/three deep breathsTalk over your worries with someone you trustcolleague, partner, relative, friend/ control stress/keep nerve/ be kind to yourself / positive/ decisionsLike yourself and do not be too hard on yourselfmistake-learning opportunity/ get go of failures/ reflect on successesBe well organized daily action plan /one thing at a time/ unpleasant tasks first /30 minutes enjoyable things/ 20 minutes exercise Do not get overloaded delegate/ “no”/ favorite card photo/ funny/spiritual side/ right balanced work home environmentWhat Do You Gain from Slowing Down? Major pointssupporting detailsTo fight off infectionslow down the inside / reduce stress/ boost/immune systems/ fight off infection/ heal faster and more effectivelyWe dont overeatoverly busy, overeat/ skip workouts and meditation/ turn to cigarettes, alcohol, drugs/ create time for our healthTo improve ourrelationships withour spouse, family andfriendsminds slow down / more present/ better/listeners/ talk from heart/ experience more intimacy For more intelligence andcreativityslow down/ more intelligent thoughts/ more creative insights/new ideas/ best ideas/ in shower/ on vacation Though stress itself is not an illness, prolonged stress can lead to sickness and absence from work. Stress actually is a situation where you cannot, or think you cannot, cope successfully. Stress can be just harmless day-day-pressures. But distress as a result of prolonged difficulties, demanding tasks or unsafe situations if likely to impair ones health. How Do you Learn to Move at a More-Leisurely Pace?Major points Supporting detailsTake a “minute vocation” stop what youre doing/take deep breaths/ release tension/ be conscious of yourself and surrounding/release/anxietyHead for the restroom heated business meeting/bathroom break/leave room/ peaceful place/ calm downBreak to self-indulge 15 minutes a day/focus on yourself/mediate/enjoy lifeJust for the fun of it is make time/ do something for fun/A good enough reason to no gains, self-enhancement,Do just about anything reward/ pleasureIndependent listening Key Words and Phrases Lead:stress increase/ satisfaction decrease/ work life unbalance/ family-friendly/programs/ work duties childcare/ eldercare/intimate adult relationships Norwegians: paid parental leave/ job guarantee/drawback/discoura