Healthy Sleep Patterns During Residency: Recommendations for Maintaining Adequate Sleep Routines with Advice on Habits to Avoid and Scheduling Benefits to Seek EMRA

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Cable, DO </strong> </a> <span>, </span> <a href="/emresident/authors/danielle-andrews" itemprop="author"> <strong>Danielle A. Andrews, MD, MPH </strong> </a> </span> </div> <div class="col-md-4 no-padding-d share-this-right">  <div class="addthis_inline_share_toolbox_dmno float-right"></div> </div> </div> <div class="gradient-line-purple heading"></div> <div itemprop="articleBody" class="general-text"><h4>Per the National Institution of Health (NIH), the average adult should receive at least seven hours of sleep per night.<sup>1</sup></h4> <p>Sleep patterns that deviate from this average show increased rates of health issues compared to those who regularly maintain adequate hours of sleep.</p> <p>Unfortunately for EM residents, many factors hinder our ability to keep consistent sleep schedules in our day-to-day life because of shift work. Whether frequently switching from days to nights or having difficulty sleeping after an intense shift, having a set routine is often not feasible for our specialty.</p> <p>So, what are <em>realistic </em>ways to overcome these obstacles and prioritize good sleeping habits? This article is going to tackle this tricky subject from various angles. The first applies to scheduling chiefs or administration. The second applies to residents and their efforts to combat demanding schedules.</p> <h3><strong>Shift Scheduling</strong></h3> <p>The specialty of EM requires physicians to accept that variability is the name of the game with our line of shift work. We were all familiar, at some point in our career, with the uncomfortable oscillations between day and night shifts, especially with how disorienting it is to start a shift on one night and then finish it on a new day when the sun is bright and shining, yet having to forcibly convince yourself to say, “OK time for bed!” For some, this transition is easily attainable after a day or two. Switching sleep cycles is exceptionally challenging for others and can cause increased stress, fatigue, insomnia, and decreased mental agility due to a prolonged lack of adequate sleep.<sup>2</sup> However, there are multiple ways to optimize work schedules to reduce the amount of sleep debt and desynchronosis.</p> <p>Kuhn’s article on circadian rhythms in EM describes how shift schedules containing counterclockwise rotation in time are strongly associated with more adverse outcomes. Starting shifts earlier each night as the week goes on correlates with poor sleep and clinical efficacy.<sup>2</sup> Many EM programs, for this reason, have adopted the “circadian scheduling” format in which each successive shift will start later in the day in a clockwise manner to reduce disruption to our internal sleep cycle (ie, 1-2 morning shifts, followed by 1-2 evening shifts, followed by 1–2-night shifts), with at least a full day off after the last night shift before starting back in the morning. ACEP has discussed potentially beneficial patterns for scheduling night shifts, including solitary nights, clockwise monthly rotations, and the Thomas Schedule.<sup>3</sup></p> <p>For many programs, single night shift rotations, wherein the resident does not need to flip their schedule, provide a quicker route for adjusting back to the daytime schedule. However, for many resident-run programs or programs with smaller class sizes, this poses a challenge regarding scheduling and adequate staff coverage. The clockwise monthly rotations have shown a scientific advantage, emphasizing starting shifts early during the first week and progressively pushing the shift start time further back every month. This style is related to the “Thomas Schedule,” where a resident works an entire month of nights and does not have to spend multiple times each month adjusting to a new schedule. It is important to note that per ACEP, weekly shift rotations pose a significant threat, as the body takes one week to acclimate to scheduling changes. Research also supports shorter stretches of overnight shifts over longer stretches.</p> <p>While the common notion might assume that one’s body will adjust to a complete night schedule in 7 consecutive shifts versus 3, studies show that for most individuals, the build-up of sleep debt and decreased cognitive function will precede comfortably adjusting to a complete night schedule in a week. Thus, constant changes week by week cause inherent adjustment challenges unless the person commits to the cycle for longer than the time it will take to adjust to a new circadian cycle physiologically. Thus, educating the scheduling resident or staff member on evidence-based options is one step to decreasing undue consequences of poor-quality sleep commonly associated with our field.</p> <h3><strong>Optimized Sleep</strong></h3> <p>EM physicians are bound to have some cycling through overnight shifts in their work schedule. So, while on these shifts, how can one optimize sleep to reduce these adverse side effects and enhance mental performance?</p> <p>The University of Utah compiled a list of habits that can improve your overall quality of sleep during night shift duties. Not surprisingly, the first is to take a nap just before the first night shift in a streak for about 1.5-3 hours. The purpose is to give the body more rest before changing one’s sleep cycle because napping is more beneficial to prevent sleep debt rather than to fix it.<sup>4</sup></p> <p>Another tip is to sleep as soon as your shift ends, and you are home. Unfortunately, this is not always easy. The sun naturally causes our body to believe we should be awake. Getting black-out curtains, face masks, and assuring a quiet environment all assist in setting up the success of sleep time. If these interventions are unsuccessful, melatonin supplements have been shown to help sleep.</p> <hr /> <p><strong>References</strong></p> <ol> <li>National Heart, Lung and Blood Institute. <a title="How Much Sleep Is Enough?" href="https://www.nhlbi.nih.gov/health/sleep/how-much-sleep#:~:text=Experts%20recommend%20that%20adults%20sleep,or%20more%20hours%20a%20night" target="_blank" rel="noopener">How Much Sleep Is Eno</a><a href="https://www.nhlbi.nih.gov/health/sleep/how-much-sleep#:~:text=Experts%20recommend%20that%20adults%20sleep,or%20more%20hours%20a%20night">ugh?</a> March 2022.</li> <li>Kuhn G. <a title="Circadian rhythm, shift work, and emergency medicine" href="https://pubmed.ncbi.nlm.nih.gov/11145778/" target="_blank" rel="noopener">Circadian rhythm, shift work, and emergency medicine</a>. <em>Ann Emerg Med</em>. 2001;37(1):88-98.</li> <li>ACEP. <a title="How to Design the Optimal Schedule for Working Shifts" href="https://www.acep.org/life-as-a-physician/residents--young-physicians/professional-skills/how-to-design-the-optimal-schedule-for-working-shifts" target="_blank" rel="noopener">How to Design the Optimal Schedule for Working Shifts</a>. Undated.</li> <li>Jone J, McAuliffe B. <a title="Sleep Tips for Night Shift Workers" href="https://accelerate.uofuhealth.utah.edu/resilience/sleep-tips-for-night-shift-workers" target="_blank" rel="noopener">Sleep Tips for Night Shift Workers</a>. University of Utah Accelerate Learning Community. Oct. 2, 2023.</li> </ol></div> <div class="additional-content"></div> </div> </div> <div class="results"> <h3>Related Articles</h3> <div class="clear"> <div class="col-md-3 col-xs-12"> <h3 class="strong"> <a href="/emresident/article/rhinosinusitis" class="external-link">Not Just a URI: Serious Complications With Sinusitis</a> </h3> <div> <a class="author-link" href="/emresident/authors/carly-rosen-md"> Carly Rosen, MD </a> <a class="author-link" href="/emresident/authors/celeenamma-daniel-md"> Celeenamma Daniel, MD </a> <a class="author-link" href="/emresident/authors/william-bonadio-md"> William Bonadio, MD </a> <span class="date">04/15/2023</span> </div> <div>This case demonstrates the serious complications that can accompany sinusitis, including orbital cellulitis and septic thromboembolism with intracranial abscess. Rhinosinusitis, defined as inflammatio</div> </div> <div class="col-md-3 col-xs-12"> <h3 class="strong"> <a href="/emresident/article/palliative-care-consult" class="external-link">Tips for Palliative Medicine Consults in the ED</a> </h3> <div> <a class="author-link" href="/emresident/authors/carl-levy-do"> Carl Levy, DO </a> <a class="author-link" href="/emresident/authors/anthony_cocciolone2"> Eric Melnychuk, DO </a> <span class="date">01/30/2023</span> </div> <div>Although most evaluations and interventions focus on providing life-sustaining interventions in the ED, emergency physicians must also be prepared to provide proper care to individuals who may not ben</div> </div> </div> </div>   <div class="addthis_inline_share_toolbox"></div> <div> <div id="disqus_thread"></div><noscript>Please enable JavaScript to view the <a href="http://disqus.com/?ref_noscript">comments powered by Disqus.</a></noscript> </div> </div> </div> </div> </div> <div class="footer-curve"> <div class="ocean"> <div class="col-md-12 text-block"> <div class="container"> <div class="col-md-6 col-lg-5 circle-footer"> <div class="circle-content"> <ul class="pages"> <li><a href="/emresident/emresident-archive">Archive</a> </li> <li><a href="/emresident/advertise-with-emra">Advertise with us</a> </li> <li><a href="/emresident/authors-list">Authors</a> </li> <li><a href="/emresident/submit">Submit an article</a> </li> <li class="connect"><a>Connect with us</a></li> </ul> <ul class="social"> <li><a href="https://twitter.com/emresidents" target="_blank"><i class="fa fa-twitter fa-green-gradient" aria-hidden="true"></i></a></li> <li><a href="https://www.facebook.com/emresidents" target="_blank"><i class="fa fa-facebook fa-green-gradient" aria-hidden="true"></i></a></li> <li><a href="https://www.instagram.com/emresidents/" target="_blank"><i class="fa fa-instagram fa-green-gradient" aria-hidden="true"></i></a></li> <li><a href="https://www.linkedin.com/company/emresidents/" target="_blank"><i class="fa fa-linkedin fa-green-gradient" aria-hidden="true"></i></a></li> </ul> <div class="icon-logo"> <a href="/emresident"><img src="/siteassets/emresident/images/emresidentlogo.png" alt="EMRA Logo" /></a> </div> </div> </div> </div> </div> <div class="ocean-mask"></div> <div class="wave"></div> </div> <div class="col-md-12 general-text"> <p style="text-align: right;margin-right: 25px;">© 2021 Emergency Medicine Residents' Association <span class="separator"> | </span> <a href="/about-emra/privacy-policy/">Privacy Policy</a> <span class="separator"> | </span> <a href="/about-emra/links-policy/">Website Links Policy</a> <span class="separator"> | </span> <a href="/about-emra/social-media-policy/">Social Media Policy</a></p> </div> </div>  <div class="live-chat-sticky sticky online only-desktop"> <span class="greenCircle"></span><span>CHAT NOW</span> </div> <div class="live-chat-sticky sticky offline only-desktop"> <span class="redCircle"></span> <span>CHAT OFFLINE</span> </div> <div class="loading-overlay"> <div id="loading-img"></div> </div> <script type="text/javascript" src="https://dl.episerver.net/13.5.10/epi-util/find.js"></script> <script type="text/javascript"> var disqus_shortname = 'www-emra';var disqus_identifier = '03d654a1-c65e-4f46-b8b6-b35068578a6f'; 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Register as an anonymous module. define(['jquery'], factory); } else { // Browser globals factory(jQuery); } }(function ($) { /** * Kontrol library */ "use strict"; /** * Definition of globals and core */ var k = {}, // kontrol max = Math.max, min = Math.min; k.c = {}; k.c.d = $(document); k.c.t = function (e) { return e.originalEvent.touches.length - 1; }; /** * Kontrol Object * * Definition of an abstract UI control * * Each concrete component must call this one. * <code> * k.o.call(this); * </code> */ k.o = function () { var s = this; this.o = null; // array of options this.$ = null; // jQuery wrapped element this.i = null; // mixed HTMLInputElement or array of HTMLInputElement this.g = null; // deprecated 2D graphics context for 'pre-rendering' this.v = null; // value ; mixed array or integer this.cv = null; // change value ; not commited value this.x = 0; // canvas x position this.y = 0; // canvas y position this.w = 0; // canvas width this.h = 0; // canvas height this.$c = null; // jQuery canvas element this.c = null; // rendered canvas context this.t = 0; // touches index this.isInit = false; this.fgColor = null; // main color this.pColor = null; // previous color this.dH = null; // draw hook this.cH = null; // change hook this.eH = null; // cancel hook this.rH = null; // release hook this.scale = 1; // scale factor this.relative = false; this.relativeWidth = false; this.relativeHeight = false; this.$div = null; // component div this.run = function () { var cf = function (e, conf) { var k; for (k in conf) { s.o[k] = conf[k]; } s._carve().init(); s._configure() ._draw(); }; if (this.$.data('kontroled')) return; this.$.data('kontroled', true); this.extend(); this.o = $.extend({ // Config min: this.$.data('min') !== undefined ? this.$.data('min') : 0, max: this.$.data('max') !== undefined ? this.$.data('max') : 100, stopper: true, readOnly: this.$.data('readonly') || (this.$.attr('readonly') === 'readonly'), // UI cursor: this.$.data('cursor') === true && 30 || this.$.data('cursor') || 0, thickness: this.$.data('thickness') && Math.max(Math.min(this.$.data('thickness'), 1), 0.01) || 0.35, lineCap: this.$.data('linecap') || 'butt', width: this.$.data('width') || 200, height: this.$.data('height') || 200, displayInput: this.$.data('displayinput') == null || this.$.data('displayinput'), displayPrevious: this.$.data('displayprevious'), fgColor: this.$.data('fgcolor') || '#87CEEB', inputColor: this.$.data('inputcolor'), font: this.$.data('font') || 'Arial', fontWeight: this.$.data('font-weight') || 'bold', inline: false, step: this.$.data('step') || 1, rotation: this.$.data('rotation'), // Hooks draw: null, // function () {} change: null, // function (value) {} cancel: null, // function () {} release: null, // function (value) {} // Output formatting, allows to add unit: %, ms ... format: function(v) { return v; }, parse: function (v) { return parseFloat(v); } }, this.o ); // finalize options this.o.flip = this.o.rotation === 'anticlockwise' || this.o.rotation === 'acw'; if (!this.o.inputColor) { this.o.inputColor = this.o.fgColor; } // routing value if (this.$.is('fieldset')) { // fieldset = array of integer this.v = {}; this.i = this.$.find('input'); this.i.each(function(k) { var $this = $(this); s.i[k] = $this; s.v[k] = s.o.parse($this.val()); $this.bind( 'change blur', function () { var val = {}; val[k] = $this.val(); s.val(s._validate(val)); } ); }); this.$.find('legend').remove(); } else { // input = integer this.i = this.$; this.v = this.o.parse(this.$.val()); this.v === '' && (this.v = this.o.min); this.$.bind( 'change blur', function () { s.val(s._validate(s.o.parse(s.$.val()))); } ); } !this.o.displayInput && this.$.hide(); // adds needed DOM elements (canvas, div) this.$c = $(document.createElement('canvas')).attr({ width: this.o.width, height: this.o.height }); // wraps all elements in a div // add to DOM before Canvas init is triggered this.$div = $('<div style="' + (this.o.inline ? 'display:inline;' : '') + 'width:' + this.o.width + 'px;height:' + this.o.height + 'px;' + '"></div>'); this.$.wrap(this.$div).before(this.$c); this.$div = this.$.parent(); if (typeof G_vmlCanvasManager !== 'undefined') { G_vmlCanvasManager.initElement(this.$c[0]); } this.c = this.$c[0].getContext ? this.$c[0].getContext('2d') : null; if (!this.c) { throw { name: "CanvasNotSupportedException", message: "Canvas not supported. 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this.$div.parent().width() * parseInt(this.o.width) / 100 : this.$div.parent().width(), h = this.relativeHeight ? this.$div.parent().height() * parseInt(this.o.height) / 100 : this.$div.parent().height(); // apply relative this.w = this.h = Math.min(w, h); } else { this.w = this.o.width; this.h = this.o.height; } // finalize div this.$div.css({ 'width': this.w + 'px', 'height': this.h + 'px' }); // finalize canvas with computed width this.$c.attr({ width: this.w, height: this.h }); // scaling if (this.scale !== 1) { this.$c[0].width = this.$c[0].width * this.scale; this.$c[0].height = this.$c[0].height * this.scale; this.$c.width(this.w); this.$c.height(this.h); } return this; }; this._draw = function () { // canvas pre-rendering var d = true; s.g = s.c; s.clear(); s.dH && (d = s.dH()); d !== false && s.draw(); }; this._touch = function (e) { var touchMove = function (e) { var v = s.xy2val( e.originalEvent.touches[s.t].pageX, e.originalEvent.touches[s.t].pageY ); if (v == s.cv) return; if (s.cH && s.cH(v) === false) return; s.change(s._validate(v)); s._draw(); }; // get touches index this.t = k.c.t(e); // First touch touchMove(e); // Touch events listeners k.c.d .bind("touchmove.k", touchMove) .bind( "touchend.k", function () { k.c.d.unbind('touchmove.k touchend.k'); s.val(s.cv); } ); return this; }; this._mouse = function (e) { var mouseMove = function (e) { var v = s.xy2val(e.pageX, e.pageY); if (v == s.cv) return; if (s.cH && (s.cH(v) === false)) return; s.change(s._validate(v)); s._draw(); }; // First click mouseMove(e); // Mouse events listeners k.c.d .bind("mousemove.k", mouseMove) .bind( // Escape key cancel current change "keyup.k", function (e) { if (e.keyCode === 27) { k.c.d.unbind("mouseup.k mousemove.k keyup.k"); if (s.eH && s.eH() === false) return; s.cancel(); } } ) .bind( "mouseup.k", function (e) { k.c.d.unbind('mousemove.k mouseup.k keyup.k'); s.val(s.cv); } ); return this; }; this._xy = function () { var o = this.$c.offset(); this.x = o.left; this.y = o.top; return this; }; this._listen = function () { if (!this.o.readOnly) { this.$c .bind( "mousedown", function (e) { e.preventDefault(); s._xy()._mouse(e); } ) .bind( "touchstart", function (e) { e.preventDefault(); s._xy()._touch(e); } ); this.listen(); } else { this.$.attr('readonly', 'readonly'); } if (this.relative) { $(window).resize(function() { s._carve().init(); s._draw(); }); } return this; }; this._configure = function () { // Hooks if (this.o.draw) this.dH = this.o.draw; if (this.o.change) this.cH = this.o.change; if (this.o.cancel) this.eH = this.o.cancel; if (this.o.release) this.rH = this.o.release; if (this.o.displayPrevious) { this.pColor = this.h2rgba(this.o.fgColor, "0.4"); this.fgColor = this.h2rgba(this.o.fgColor, "0.6"); } else { this.fgColor = this.o.fgColor; } return this; }; this._clear = function () { this.$c[0].width = this.$c[0].width; }; this._validate = function (v) { var val = (~~ (((v < 0) ? -0.5 : 0.5) + (v/this.o.step))) * this.o.step; return Math.round(val * 100) / 100; }; // Abstract methods this.listen = function () {}; // on start, one time this.extend = function () {}; // each time configure triggered this.init = function () {}; // each time configure triggered this.change = function (v) {}; // on change this.val = function (v) {}; // on release this.xy2val = function (x, y) {}; // this.draw = function () {}; // on change / on release this.clear = function () { this._clear(); }; // Utils this.h2rgba = function (h, a) { var rgb; h = h.substring(1,7); rgb = [ parseInt(h.substring(0,2), 16), parseInt(h.substring(2,4), 16), parseInt(h.substring(4,6), 16) ]; return "rgba(" + rgb[0] + "," + rgb[1] + "," + rgb[2] + "," + a + ")"; }; this.copy = function (f, t) { for (var i in f) { t[i] = f[i]; } }; }; /** * k.Dial */ k.Dial = function () { k.o.call(this); this.startAngle = null; this.xy = null; this.radius = null; this.lineWidth = null; this.cursorExt = null; this.w2 = null; this.PI2 = 2*Math.PI; this.extend = function () { this.o = $.extend({ bgColor: this.$.data('bgcolor') || '#EEEEEE', angleOffset: this.$.data('angleoffset') || 0, angleArc: this.$.data('anglearc') || 360, inline: true }, this.o); }; this.val = function (v, triggerRelease) { if (null != v) { // reverse format v = this.o.parse(v); if (triggerRelease !== false && v != this.v && this.rH && this.rH(v) === false) { return; } this.cv = this.o.stopper ? max(min(v, this.o.max), this.o.min) : v; this.v = this.cv; this.$.val(this.o.format(this.v)); this._draw(); } else { return this.v; } }; this.xy2val = function (x, y) { var a, ret; a = Math.atan2( x - (this.x + this.w2), - (y - this.y - this.w2) ) - this.angleOffset; if (this.o.flip) { a = this.angleArc - a - this.PI2; } if (this.angleArc != this.PI2 && (a < 0) && (a > -0.5)) { // if isset angleArc option, set to min if .5 under min a = 0; } else if (a < 0) { a += this.PI2; } ret = (a * (this.o.max - this.o.min) / this.angleArc) + this.o.min; this.o.stopper && (ret = max(min(ret, this.o.max), this.o.min)); return ret; }; this.listen = function () { // bind MouseWheel var s = this, mwTimerStop, mwTimerRelease, mw = function (e) { e.preventDefault(); var ori = e.originalEvent, deltaX = ori.detail || ori.wheelDeltaX, deltaY = ori.detail || ori.wheelDeltaY, v = s._validate(s.o.parse(s.$.val())) + ( deltaX > 0 || deltaY > 0 ? s.o.step : deltaX < 0 || deltaY < 0 ? -s.o.step : 0 ); v = max(min(v, s.o.max), s.o.min); s.val(v, false); if (s.rH) { // Handle mousewheel stop clearTimeout(mwTimerStop); mwTimerStop = setTimeout(function () { s.rH(v); mwTimerStop = null; }, 100); // Handle mousewheel releases if (!mwTimerRelease) { mwTimerRelease = setTimeout(function () { if (mwTimerStop) s.rH(v); mwTimerRelease = null; }, 200); } } }, kval, to, m = 1, kv = { 37: -s.o.step, 38: s.o.step, 39: s.o.step, 40: -s.o.step }; this.$ .bind( "keydown", function (e) { var kc = e.keyCode; // numpad support if (kc >= 96 && kc <= 105) { kc = e.keyCode = kc - 48; } kval = parseInt(String.fromCharCode(kc)); if (isNaN(kval)) { (kc !== 13) // enter && kc !== 8 // bs && kc !== 9 // tab && kc !== 189 // - && (kc !== 190 || s.$.val().match(/\./)) // . allowed once && e.preventDefault(); // arrows if ($.inArray(kc,[37,38,39,40]) > -1) { e.preventDefault(); var v = s.o.parse(s.$.val()) + kv[kc] * m; s.o.stopper && (v = max(min(v, s.o.max), s.o.min)); s.change(s._validate(v)); s._draw(); // long time keydown speed-up to = window.setTimeout(function () { m *= 2; }, 30); } } } ) .bind( "keyup", function (e) { if (isNaN(kval)) { if (to) { window.clearTimeout(to); to = null; m = 1; s.val(s.$.val()); } } else { // kval postcond (s.$.val() > s.o.max && s.$.val(s.o.max)) || (s.$.val() < s.o.min && s.$.val(s.o.min)); } } ); this.$c.bind("mousewheel DOMMouseScroll", mw); this.$.bind("mousewheel DOMMouseScroll", mw); }; this.init = function () { if (this.v < this.o.min || this.v > this.o.max) { this.v = this.o.min; } this.$.val(this.v); this.w2 = this.w / 2; this.cursorExt = this.o.cursor / 100; this.xy = this.w2 * this.scale; this.lineWidth = this.xy * this.o.thickness; this.lineCap = this.o.lineCap; this.radius = this.xy - this.lineWidth / 2; this.o.angleOffset && (this.o.angleOffset = isNaN(this.o.angleOffset) ? 0 : this.o.angleOffset); this.o.angleArc && (this.o.angleArc = isNaN(this.o.angleArc) ? this.PI2 : this.o.angleArc); // deg to rad this.angleOffset = this.o.angleOffset * Math.PI / 180; this.angleArc = this.o.angleArc * Math.PI / 180; // compute start and end angles this.startAngle = 1.5 * Math.PI + this.angleOffset; this.endAngle = 1.5 * Math.PI + this.angleOffset + this.angleArc; var s = max( String(Math.abs(this.o.max)).length, String(Math.abs(this.o.min)).length, 2 ) + 2; this.o.displayInput && this.i.css({ 'width' : ((this.w / 2 + 4) >> 0) + 'px', 'height' : ((this.w / 3) >> 0) + 'px', 'position' : 'absolute', 'vertical-align' : 'middle', 'margin-top' : ((this.w / 3) >> 0) + 'px', 'margin-left' : '-' + ((this.w * 3 / 4 + 2) >> 0) + 'px', 'border' : 0, 'background' : 'none', 'font' : this.o.fontWeight + ' ' + ((this.w / s) >> 0) + 'px ' + this.o.font, 'text-align' : 'center', 'color' : this.o.inputColor || this.o.fgColor, 'padding' : '0px', '-webkit-appearance': 'none' }) || this.i.css({ 'width': '0px', 'visibility': 'hidden' }); }; this.change = function (v) { this.cv = v; this.$.val(this.o.format(v)); }; this.angle = function (v) { return (v - this.o.min) * this.angleArc / (this.o.max - this.o.min); }; this.arc = function (v) { var sa, ea; v = this.angle(v); if (this.o.flip) { sa = this.endAngle + 0.00001; ea = sa - v - 0.00001; } else { sa = this.startAngle - 0.00001; ea = sa + v + 0.00001; } this.o.cursor && (sa = ea - this.cursorExt) && (ea = ea + this.cursorExt); return { s: sa, e: ea, d: this.o.flip && !this.o.cursor }; }; this.draw = function () { var c = this.g, // context a = this.arc(this.cv), // Arc pa, // Previous arc r = 1; c.lineWidth = this.lineWidth; c.lineCap = this.lineCap; if (this.o.bgColor !== "none") { c.beginPath(); c.strokeStyle = this.o.bgColor; c.arc(this.xy, this.xy, this.radius, this.endAngle - 0.00001, this.startAngle + 0.00001, true); c.stroke(); } if (this.o.displayPrevious) { pa = this.arc(this.v); c.beginPath(); c.strokeStyle = this.pColor; c.arc(this.xy, this.xy, this.radius, pa.s, pa.e, pa.d); c.stroke(); r = this.cv == this.v; } c.beginPath(); c.strokeStyle = r ? this.o.fgColor : this.fgColor ; c.arc(this.xy, this.xy, this.radius, a.s, a.e, a.d); c.stroke(); }; this.cancel = function () { this.val(this.v); }; }; $.fn.dial = $.fn.knob = function (o) { return this.each( function () { var d = new k.Dial(); d.o = o; d.$ = $(this); d.run(); } ).parent(); }; })); ;(function( $, $w, $d ) { var $ks = $('.knob-scroll input'), h = function( e ) { return e.height() }; $w.on('load scroll', function(){ var d = h( $d ), w = h( $w ), s = Math.round( $w.scrollTop() / ( d - w ) * 100 ); $ks.val( s ).trigger('change'); }); function knobToScroll( val ) { var d = h( $d ), w = h( $w ); $w.scrollTop( val * ( d - w ) / 100 ); } $ks.knob({ 'thickness' : '.3', 'fgColor' : 'rgb(135, 226, 235)', 'bgColor' : 'rgb(240, 240, 240)', 'width' : '50', 'height' :'50', release : function ( val ) { knobToScroll( val ); }// Show input: }).find('input').show(); })( jQuery, jQuery( window ), jQuery( document ) ); </script><script type="text/javascript"> $('.login-link').click(function (e) { $("#login-form span:contains('LOGIN')").trigger('click'); }); </script> <script type="text/javascript" src="https://dl.episerver.net/13.5.10/epi-util/find.js"></script> <script type="text/javascript"> var disqus_shortname = 'www-emra';var disqus_identifier = '03d654a1-c65e-4f46-b8b6-b35068578a6f'; (function() { var dsq = document.createElement('script'); dsq.type = 'text/javascript'; dsq.async = true; dsq.src = '//' + disqus_shortname + '.disqus.com/embed.js'; (document.getElementsByTagName('head')[0] || document.getElementsByTagName('body')[0]).appendChild(dsq); })(); </script> <script type="text/javascript"> if(typeof FindApi === 'function'){var api = new FindApi();api.setApplicationUrl('/');api.setServiceApiBaseUrl('/find_v2/');api.processEventFromCurrentUri();api.bindWindowEvents();api.bindAClickEvent();api.sendBufferedEvents();} </script> </body> </html>

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