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<!-- import external media content --> <div class="details-content"> <h1 class="title">Viva la Siesta! 9 Tips to Renew and Refresh Your Day – With or Without Coronavirus</h1> <!-- Post title --> <!-- post information --> <div class="tiny-details"> <span class="author"> By <a href="https://staging.sixtyandme.com/author/elena-karplus/">Elena Karplus</a> </span> <span>May 25, 2020</span> <a href="https://staging.sixtyandme.com/women-over-60-lifestyle/">Lifestyle</a> </div> <!-- //post information --> <div class="details-content-wrap"> <p>Growing up in Buenos Aires, where summer days are hot and endless, “Siesta Time” got us kids out of the pool or away from the sprinklers and into a cool and quiet house to avoid the strong sun and the most intense heat of the day. Mother would send us off to our rooms for an hour of rest.</p> <p>While climbing the stairs to our rooms, we grumbled all the way at the unfairness of it all, but we did close our doors and invariably fell asleep for a while. My parents found it essential for us and for themselves. One can say that I was brought up believing that everyone, kids and adults alike, need a break in the early afternoon.</p> <h1 class="wp-block-heading">A Nap Time to Envy</h1> <p>As you can tell, I talk about it freely and without an ounce of guilt or shame. When I tell friends, “I took the most wonderful nap this afternoon,” they invariably inform me that they “can’t possibly sleep in the daytime.”</p> <p>It makes me wonder if the thought of allowing themselves some rest during the day would somehow make them seem lazy.</p> <p>The puritanical notion that sleeping before the sun has set is somehow shameful has to stop. After all, doing something nice and comforting for yourself should definitely include some shut-eye time in the early afternoon.</p> <p>It’s also important to note that it’s a tradition enjoyed in many countries around the world. Try to go shopping in the early afternoon in Spain, Italy, or many other countries in the world, and you will find that shops are closed to honor the beloved tradition of the siesta.</p> <p>In Italy, they call it <em>riposo</em>, or repose – an appropriate term for what we need when dealing with the worries associated with this time in our lives.</p> <p>So, during these times of uncertainty, and while we’re sheltered in our homes, we have the perfect opportunity to learn and practice this new healthy skill and, like me, become a life-long siesta aficionada.</p> <h1 class="wp-block-heading">COVID-19 and the Benefits of Rest</h1> <p>Good nutrition, drinking plenty of water, exercise, and rest are all fundamental in promoting our resistance to disease by strengthening our immune system. In isolation, no matter how endless a day may feel or how stressful your thoughts can become, a nap will provide a needed respite from it all.</p> <h2 class="wp-block-heading">Being Kind to Yourself and Others</h2> <p>A nap can help you quiet your thoughts and allay your fears from the anxiety that you may be feeling. You’ll be helping yourself and those who love you by resting your body and your mind in the early afternoon.</p> <p>A short respite will give you a chance to put your worries to rest and then, once refreshed, get back to your day with a more positive perspective.</p> <h2 class="wp-block-heading">Get Better and More Restful Sleep at Night</h2> <p>Contrary to popular belief, it can certainly help to break up your day and not leave you going to sleep at night stressed out, exhausted, and overstimulated.</p> <h2 class="wp-block-heading">Relax and Unplug from Electronics and Technology</h2> <p>With a break from the extraneous stimulation of phones, computers, TVs, and other distractions, you can give yourself the gift of peace, and rest your eyes and brain in the process.</p> <h1 class="wp-block-heading">9 Tips to Renew and Refresh Your Day</h1> <p>Here are my suggestions that can help to get you started:</p> <h2 class="wp-block-heading">Not Too Early, Not Too Late</h2> <p>Plan a time in the early afternoon, perhaps after lunch, when you can disconnect from everything that gives you stress. Just like a meditation, this is your time, your body’s time to stop worrying, stop doing, stop planning or listening to anybody else’s needs and focus on your own.</p> <p>Don’t let that feeling of “FOMO” (fear of missing out) deter you. You’ll still have a big chunk of daytime to return to when you wake up. Most things can wait.</p> <h2 class="wp-block-heading">Intention Is the Key</h2> <p>There will be many things holding you back from focusing on your nap and from listening to your body. Ignore them. Leave your phone elsewhere or set it on silent. It doesn’t have to be pitch black in the room, just soothing and without the glare of light or the sun shining on your face.</p> <h2 class="wp-block-heading">Wear Something Soft and Comfortable</h2> <p>If you’re wearing restrictive clothing, by all means change into something comfy, and yes, unhook that bra if you’re wearing one. You can get into bed or just lie on top of the comforter. Cover yourself up with your favorite throw or blanket.</p> <h2 class="wp-block-heading">Find Your Sleep Position (We All Have One)</h2> <p>Your best position is one where your body is not stiff or rigid in any way. Keep it rounded, soft, and supported with pillows where you need them. A glass of water on the bedside table will enable you to take a sip without having to leave your bed.</p> <h2 class="wp-block-heading">Breathe Deeply and Relax Your Body</h2> <p>Like in meditation, if any distracting thoughts enter your consciousness, blow them away with your exhale and focus on breathing in deeply.</p> <p>Visualize your breath going all the way down to your belly and when you exhale, release any thought that can stop you from total relaxation. Your breath will help you focus.</p> <h2 class="wp-block-heading">Go Slow</h2> <p>If you’re new to the art of the siesta, you may have to do a little progressive relaxation to calm yourself down. In the sanctuary of your room, in your bed, let your deep breaths reach and calm down every part of your body; perhaps from your toes up to your face and head.</p> <p>Relax your hands. Release and give in to the delicious feeling of total surrender. Even if you can’t sleep the first time, your body will thank you for allowing it to rest in a horizontal position. You will soon get the hang of it.</p> <h2 class="wp-block-heading">Sleep for Around 30 Minutes to an Hour</h2> <p>The length of your siesta is important. This is meant to be a break not a full blown night’s sleep. Anything from 30 minutes to around an hour will be enough to get you through the rest of your day and not interfere with your more profound sleep when you finally settle in for the night.</p> <p>It will take you a while to settle down so a whole hour will include that initial preparation phase of getting quiet and comfortable.</p> <h2 class="wp-block-heading">When You Wake Up</h2> <p>You don’t need to spring out of bed like a gazelle. Get up slowly and stretch out like a cat. Drink a glass of water and perhaps spray some water on your face to freshen up. It feels delightful.</p> <p>I like to spray myself with a gentle rosewater toner because I enjoy the fragrance and the coolness. I complete my siesta with a nice cup of herbal tea. Perfect!</p> <h2 class="wp-block-heading">Yes, You Can Rest at Work</h2> <p>Since so many of us are working from home right now, this is the ideal time to take a little break in your own surroundings. You may be surprised by the fact that <a href="https://www.sleep.org/articles/5-companies-encourage-power-napping/" data-lasso-id="9912">Google, Samsung, Mercedes Benz</a> and others value the increased productivity that a nap provides their employees.</p> <p>Social psychologist James Maas coined the term “power nap.” Perhaps you prefer to call it that rather than sleepy Siesta time? Go ahead, you can call it whatever you like as long as you use that time for yourself.</p> <p>Once you get the hang of it and save that space in your day for yourself and your resting needs, you too will joyfully sing “Viva La Siesta!” to the tune of “Viva Las Vegas!”</p> <p><strong>Do you intentionally nap? How do you feel about sleeping during the day? Do you sleep less at night after an <em>early afternoon</em> nap? 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href="https://staging.sixtyandme.com/author/elena-karplus/" ><img alt='Elena Karplus' src="data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2096%2096'%3E%3C/svg%3E" data-lazy-srcset='https://secure.gravatar.com/avatar/b78b89a95d1d3ae793b03773a42490c0?s=192&d=wavatar&r=g 2x' class='avatar avatar-96 photo' height='96' width='96' decoding='async' data-lazy-src="https://secure.gravatar.com/avatar/b78b89a95d1d3ae793b03773a42490c0?s=96&d=wavatar&r=g"/><noscript><img alt='Elena Karplus' src='https://secure.gravatar.com/avatar/b78b89a95d1d3ae793b03773a42490c0?s=96&d=wavatar&r=g' srcset='https://secure.gravatar.com/avatar/b78b89a95d1d3ae793b03773a42490c0?s=192&d=wavatar&r=g 2x' class='avatar avatar-96 photo' height='96' width='96' decoding='async'/></noscript></a> <!-- Author Title --> <a href="https://staging.sixtyandme.com/author/elena-karplus/"> <h5>Elena Karplus</h5> </a> </div> <div class="author-quote-right"> <p>Elena is originally from Argentina and has lived in seven cities on four continents around the world. She is a writer, an artist, the mother of four, and grandmother of 10. She travels extensively and lives in Coconut Grove, Miami. She writes about topics of interest to herself and her peers.</p> <!-- Author contact informations --> <div class="authorsocial"> <a href="https://www.artbyelenakarplus.com/" class="" target="_blank" title="Url"><i><?xml version="1.0" encoding="iso-8859-1"?> <!-- Generator: Adobe Illustrator 19.0.0, SVG Export Plug-In . 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s(e,2)[1]<=300})),p=l>300;return!(!p||d)||9===u||(u&&u<=5?!p||e.sticky:!p)}return!0}(n,t,e,o,r)})).concat(i&&"Content"===n.location?te:[]),devices:n.devices,pageSelector:C(n.dynamic.pageSelector,"").trim(),elementSelector:C(n.dynamic.elementSelector,"").trim(),position:C(n.dynamic.position,"beforebegin"),max:Math.floor(C(n.dynamic.max,0)),spacing:C(n.dynamic.spacing,0),skip:Math.floor(C(n.dynamic.skip,0)),every:Math.max(Math.floor(C(n.dynamic.every,1)),1),classNames:n.dynamic.classNames||[],sticky:ie(n,t.adOptions.stickyContainerConfig),stickyOverlapSelector:C(n.stickyOverlapSelector,"").trim(),autosize:n.autosize,special:C(n.targeting,[]).filter((function(e){return"special"===e.key})).reduce((function(e,t){return e.concat.apply(e,l([],s(t.value),!1))}),[]),lazy:C(n.dynamic.lazy,!1),lazyMax:C(n.dynamic.lazyMax,u),lazyMaxDefaulted:0!==n.dynamic.lazyMax&&!n.dynamic.lazyMax,name:n.name}}))},re=function(e,t){var n=function(e){var t=e.clientWidth;if(getComputedStyle){var n=getComputedStyle(e,null);t-=parseFloat(n.paddingLeft||"0")+parseFloat(n.paddingRight||"0")}return t}(t),i=e.sticky&&"Sidebar"===e.location;return e.sizes.filter((function(t){var o=!e.autosize||(t[0]<=n||t[0]<=320),r=!i||t[1]<=window.innerHeight-100;return o&&r}))},ae=function(e){this.clsOptions=e,this.enabledLocations=["Below_Post","Content","Recipe","Sidebar"]},se=function(e){return"adthrive-".concat(e.location.replace("_","-").toLowerCase())},le=function(e){return"".concat(se(e),"-").concat(e.sequence)};"undefined"!=typeof globalThis?globalThis:"undefined"!=typeof window?window:"undefined"!=typeof global?global:"undefined"!=typeof self&&self;var ce={exports:{}};ce.exports=function(){function e(e,t){void 0===t&&(t={});var n=t.insertAt;if(e&&"undefined"!=typeof document){var i=document.head||document.getElementsByTagName("head")[0],o=document.createElement("style");o.type="text/css","top"===n&&i.firstChild?i.insertBefore(o,i.firstChild):i.appendChild(o),o.styleSheet?o.styleSheet.cssText=e:o.appendChild(document.createTextNode(e))}}return e}();var ue,de,pe=(ue=ce.exports)&&ue.__esModule&&Object.prototype.hasOwnProperty.call(ue,"default")?ue.default:ue,he=function(e){return e.some((function(e){return null!==document.querySelector(e)}))},fe=function(e){function n(){var t=e.call(this)||this;return t._result=!1,t._choices=[{choice:!0},{choice:!1}],t.key="RemoveRecipeCap",t.abgroup="rrc",t._result=t.run(),t.setExperimentKey(),t}return t(n,e),Object.defineProperty(n.prototype,"result",{get:function(){return this._result},enumerable:!1,configurable:!0}),n.prototype.run=function(){return new U(1).get()},n}(K),ye=function(e){function n(t,n){void 0===t&&(t=[]);var i=e.call(this)||this;return i._choices=t,i._default=n,i}return t(n,e),n.fromArray=function(e,t){return new n(e.map((function(e){var t=s(e,2);return{choice:t[0],weight:t[1]}})),t)},n.prototype.addChoice=function(e,t){this._choices.push({choice:e,weight:t})},n.prototype.get=function(){var e,t,n,i,o=(n=0,i=100,Math.random()*(i-n)+n),r=0;try{for(var s=a(this._choices),l=s.next();!l.done;l=s.next()){var c=l.value,u=c.choice;if((r+=c.weight)>=o)return u}}catch(t){e={error:t}}finally{try{l&&!l.done&&(t=s.return)&&t.call(s)}finally{if(e)throw e.error}}return this._default},Object.defineProperty(n.prototype,"totalWeight",{get:function(){return this._choices.reduce((function(e,t){return e+t.weight}),0)},enumerable:!1,configurable:!0}),n}(q),me=function(e){return null!=e&&!("number"==typeof e&&isNaN(e))},ge=function(){return function(e,t,i){var o=i.value;o&&(i.value=function(){for(var e=this,t=[],i=0;i<arguments.length;i++)t[i]=arguments[i];var r=function(e){if(null===e)return null;var t=e.map((function(e){return e.choice}));return function(e){for(var t=5381,n=e.length;n;)t=33*t^e.charCodeAt(--n);return t>>>0}(JSON.stringify(t)).toString(16)}(this._choices),a=this._expConfigABGroup?this._expConfigABGroup:this.abgroup,l=a?a.toLowerCase():this.key?this.key.toLowerCase():"",c=r?"".concat(l,"_").concat(r):l,u=this.localStoragePrefix?"".concat(this.localStoragePrefix,"-").concat(c):c,d=M.getLocalStorageValue("branch");!1===(d&&d.enabled)&&M.removeLocalStorageValue(u);var p=o.apply(e,t),h=function(e,t){var n,i;return null!==(i=null===(n=e.find((function(e){return e.choice===t})))||void 0===n?void 0:n.weight)&&void 0!==i?i:null}(this._choices,p),f=s(function(e,t,i,o,r,a){var s,l;void 0===a&&(a=!0);var c="abgroup",u=e.getLocalStorageValue(c,!0,!0,r,a);if(null!==u){var d=u[t],p=null!==(l=u["".concat(t,"_weight")])&&void 0!==l?l:null;if(me(d))return[d,p]}var h=n(n({},u),((s={})[t]=i,s["".concat(t,"_weight")]=o,s));return e.setLocalStorageValue(c,h),[i,o]}(M,u,p,h,864e5),2),y=f[0],m=f[1];return this._stickyResult=y,this._stickyWeight=m,y})}},ve=function(e){function n(){var t=e.apply(this,l([],s(arguments),!1))||this;return t._resultValidator=function(){return!0},t}return t(n,e),n.prototype._isValidResult=function(t){var n=this;return e.prototype._isValidResult.call(this,t,(function(){return n._resultValidator(t)||"control"===t}))},n.prototype.run=function(){if(!this.enabled)return A.error("CLSWeightedChoiceSiteExperiment","run","() => %o","No experiment config found. Defaulting to control."),"control";if(!this._mappedChoices||0===this._mappedChoices.length)return A.error("CLSWeightedChoiceSiteExperiment","run","() => %o","No experiment variants found. Defaulting to control."),"control";var e=new ye(this._mappedChoices).get();return this._isValidResult(e)?e:(A.error("CLSWeightedChoiceSiteExperiment","run","() => %o","Invalid result from experiment choices. Defaulting to control."),"control")},n}(function(){function e(){}return Object.defineProperty(e.prototype,"enabled",{get:function(){return void 0!==this.experimentConfig},enumerable:!1,configurable:!0}),e.prototype._isValidResult=function(e,t){return void 0===t&&(t=function(){return!0}),t()&&me(e)},e}()),_e=function(){function e(e){var t,n,i=this;this.siteExperiments=[],this._clsOptions=e,this._device=D()?"mobile":"desktop",this.siteExperiments=null!==(n=null===(t=this._clsOptions.siteAds.siteExperiments)||void 0===t?void 0:t.filter((function(e){var t=e.key,n=L(e,i._device),o=j(i._clsOptions.siteAds,t,i._device);return n&&o})))&&void 0!==n?n:[]}return e.prototype.getSiteExperimentByKey=function(e){var t,n,i=this.siteExperiments.filter((function(t){return t.key.toLowerCase()===e.toLowerCase()}))[0],o=E("at_site_features"),r=(t=(null==i?void 0:i.variants[1])?null==i?void 0:i.variants[1].value:null==i?void 0:i.variants[0].value,n=o[e],typeof t==typeof n);return i&&o[e]&&r&&(i.variants=[{displayName:"test",value:o[e],weight:100,id:0}]),i},e}(),be=function(e){function n(t){var n=e.call(this)||this;return n._choices=[],n._mappedChoices=[],n._result="",n._resultValidator=function(e){return"string"==typeof e},n.key=g.AdLayout,n.abgroup=g.AdLayout,n._clsSiteExperiments=new _e(t),n.experimentConfig=n._clsSiteExperiments.getSiteExperimentByKey(n.key),n.enabled&&n.experimentConfig&&(n._choices=n.experimentConfig.variants,n._mappedChoices=n._mapChoices(),n._result=n.run(),t.setWeightedChoiceExperiment(n.abgroup,n._result,!0)),n}return t(n,e),Object.defineProperty(n.prototype,"result",{get:function(){return this._result},enumerable:!1,configurable:!0}),n.prototype.run=function(){if(!this.enabled)return A.error("CLSAdLayoutSiteExperiment","run","() => %o","No experiment config found. Defaulting to empty class name."),"";var e=new ye(this._mappedChoices).get();return this._isValidResult(e)?e:(A.error("CLSAdLayoutSiteExperiment","run","() => %o","Invalid result from experiment choices. Defaulting to empty class name."),"")},n.prototype._mapChoices=function(){return this._choices.map((function(e){return{weight:e.weight,choice:e.value}}))},o([ge(),r("design:type",Function),r("design:paramtypes",[]),r("design:returntype",void 0)],n.prototype,"run",null),n}(ve),Se=function(e){function n(t){var n=e.call(this)||this;return n._choices=[],n._mappedChoices=[],n._result="control",n._resultValidator=function(e){return"number"==typeof e},n.key=g.AdDensity,n.abgroup=g.AdDensity,n._clsSiteExperiments=new _e(t),n.experimentConfig=n._clsSiteExperiments.getSiteExperimentByKey(n.key),n.enabled&&n.experimentConfig&&(n._choices=n.experimentConfig.variants,n._mappedChoices=n._mapChoices(),n._result=n.run(),t.setWeightedChoiceExperiment(n.abgroup,n._result,!0)),n}return t(n,e),Object.defineProperty(n.prototype,"result",{get:function(){return this._result},enumerable:!1,configurable:!0}),n.prototype.run=function(){if(!this.enabled)return A.error("CLSTargetAdDensitySiteExperiment","run","() => %o","No experiment config found. Defaulting to control."),"control";var e=new ye(this._mappedChoices).get();return this._isValidResult(e)?e:(A.error("CLSTargetAdDensitySiteExperiment","run","() => %o","Invalid result from experiment choices. Defaulting to control."),"control")},n.prototype._mapChoices=function(){return this._choices.map((function(e){var t=e.weight,n=e.value;return{weight:t,choice:"number"==typeof n?(n||0)/100:"control"}}))},o([ge(),r("design:type",Function),r("design:paramtypes",[]),r("design:returntype",void 0)],n.prototype,"run",null),n}(ve),Oe=function(e){function n(){var t=e.call(this)||this;return t._result=!1,t.abgroup="scae",t.key="StickyContainerAds",t._choices=[{choice:!0},{choice:!1}],t.weight=.99,t._result=t.run(),t.setExperimentKey(),t}return t(n,e),Object.defineProperty(n.prototype,"result",{get:function(){return this._result},enumerable:!1,configurable:!0}),n.prototype.run=function(){return new U(this.weight).get()},n=o([X("StickyContainerAdsExperiment"),r("design:paramtypes",[])],n)}(K),we=function(e){function n(){var t=e.call(this)||this;return t._result=!1,t.abgroup="scre",t.key="StickyContainerRecipe",t._choices=[{choice:!0},{choice:!1}],t.weight=.99,t._result=t.run(),t.setExperimentKey(),t}return t(n,e),Object.defineProperty(n.prototype,"result",{get:function(){return this._result},enumerable:!1,configurable:!0}),n.prototype.run=function(){return new U(this.weight).get()},n=o([X("StickyContainerRecipeExperiment"),r("design:paramtypes",[])],n)}(K),Pe="250px",Ae=function(){function e(e,t){this._clsOptions=e,this._adInjectionMap=t,this._recipeCount=0,this._mainContentHeight=0,this._mainContentDiv=null,this._totalAvailableElements=[],this._minDivHeight=250,this._densityDevice=v.Desktop,this._pubLog={onePerViewport:!1,targetDensity:0,targetDensityUnits:0,combinedMax:0},this._densityMax=.99,this._smallerIncrementAttempts=0,this._absoluteMinimumSpacingByDevice=250,this._usedAbsoluteMinimum=!1,this._infPageEndOffset=0,this.locationMaxLazySequence=new Map([["Recipe",5]]),this.locationToMinHeight={Below_Post:Pe,Content:Pe,Recipe:Pe,Sidebar:Pe};var n=this._clsOptions.siteAds.breakpoints,i=n.tablet,o=n.desktop;this._device=function(e,t){var n=window.innerWidth;return n>=t?"desktop":n>=e?"tablet":"phone"}(i,o),this._config=new ae(e),this._clsOptions.enabledLocations=this._config.enabledLocations,this._clsTargetAdDensitySiteExperiment=this._clsOptions.siteAds.siteExperiments?new Se(this._clsOptions):null,this._stickyContainerAdsExperiment=new Oe,this._stickyContainerRecipeExperiment=new we,this._removeRecipeCapExperiment=new fe}return e.prototype.start=function(){var e,t,n,i,o,r=this;try{!function(e){var t=document.body,n="adthrive-device-".concat(e);if(!t.classList.contains(n))try{t.classList.add(n)}catch(e){A.error("BodyDeviceClassComponent","init",{message:e.message});var i="classList"in document.createElement("_");A.error("BodyDeviceClassComponent","init.support",{support:i})}}(this._device);var a=new be(this._clsOptions);if(a.enabled){var s=a.result,l=s.startsWith(".")?s.substring(1):s;if(function(e){return/^[-_a-zA-Z]+[-_a-zA-Z0-9]*$/.test(e)}(l))try{document.body.classList.add(l)}catch(e){A.error("ClsDynamicAdsInjector","start","Uncaught CSS Class error: ".concat(e))}else A.error("ClsDynamicAdsInjector","start","Invalid class name: ".concat(l))}var c=oe(this._device,this._clsOptions.siteAds).filter((function(e){return r._locationEnabled(e)})).filter((function(e){return t=e,n=r._device,t.devices.includes(n);var t,n})).filter((function(e){return 0===(t=e).pageSelector.length||null!==document.querySelector(t.pageSelector);var t})),u=this.inject(c);(null===(t=null===(e=this._clsOptions.siteAds.adOptions.stickyContainerConfig)||void 0===e?void 0:e.content)||void 0===t?void 0:t.enabled)&&this._stickyContainerAdsExperiment.result&&!he(this._clsOptions.siteAds.adOptions.stickyContainerConfig.blockedSelectors||[])&&(o=null===(i=null===(n=this._clsOptions.siteAds.adOptions.stickyContainerConfig)||void 0===n?void 0:n.content)||void 0===i?void 0:i.minHeight,pe('\n .adthrive-device-phone .adthrive-sticky-content {\n height: 450px !important;\n margin-bottom: 100px !important;\n }\n .adthrive-content.adthrive-sticky {\n position: -webkit-sticky;\n position: sticky !important;\n top: 42px !important;\n margin-top: 42px !important;\n }\n .adthrive-content.adthrive-sticky:after {\n content: "— Advertisement. Scroll down to continue. —";\n font-size: 10pt;\n margin-top: 5px;\n margin-bottom: 5px;\n display:block;\n color: #888;\n }\n .adthrive-sticky-container {\n position: relative;\n display: flex;\n flex-direction: column;\n justify-content: flex-start;\n align-items: center;\n min-height:'.concat(o||400,"px !important;\n margin: 10px 0 10px 0;\n background-color: #FAFAFA;\n padding-bottom:0px;\n }\n "))),u.forEach((function(e){return r._clsOptions.setInjectedSlots(e)}))}catch(e){A.error("ClsDynamicAdsInjector","start",e)}},e.prototype.inject=function(e,t){void 0===t&&(t=document),this._densityDevice="desktop"===this._device?v.Desktop:v.Mobile,this._overrideDefaultAdDensitySettingsWithSiteExperiment();var n=this._clsOptions.siteAds,i=C(n.adDensityEnabled,!0),o=n.adDensityLayout&&i,r=e.filter((function(e){return o?"Content"!==e.location:e})),a=e.filter((function(e){return o?"Content"===e.location:null}));return l(l([],s(r.length?this._injectNonDensitySlots(r,t):[]),!1),s(a.length?this._injectDensitySlots(a,t):[]),!1)},e.prototype._injectNonDensitySlots=function(e,t){var n,i,o,r,s,l=this;void 0===t&&(t=document);var c=[],u=[];if(this._stickyContainerRecipeExperiment.result&&e.some((function(e){return"Recipe"===e.location&&e.sticky}))&&!he((null===(o=this._clsOptions.siteAds.adOptions.stickyContainerConfig)||void 0===o?void 0:o.blockedSelectors)||[])){var d=this._clsOptions.siteAds.adOptions.stickyContainerConfig;!function(e){pe("\n .adthrive-recipe.adthrive-sticky {\n position: -webkit-sticky;\n position: sticky !important;\n top: 42px !important;\n margin-top: 42px !important;\n }\n .adthrive-recipe-sticky-container {\n position: relative;\n display: flex;\n flex-direction: column;\n justify-content: flex-start;\n align-items: center;\n min-height:".concat(e||400,"px !important;\n margin: 10px 0 10px 0;\n background-color: #FAFAFA;\n padding-bottom:0px;\n }\n "))}("phone"===this._device?null===(r=null==d?void 0:d.recipeMobile)||void 0===r?void 0:r.minHeight:null===(s=null==d?void 0:d.recipeDesktop)||void 0===s?void 0:s.minHeight)}try{for(var p=a(e),h=p.next();!h.done;h=p.next()){var f=h.value;this._insertNonDensityAds(f,c,u,t)}}catch(e){n={error:e}}finally{try{h&&!h.done&&(i=p.return)&&i.call(p)}finally{if(n)throw n.error}}return u.forEach((function(e){var t=e.location;e.element.style.minHeight=l.locationToMinHeight[t]})),c},e.prototype._injectDensitySlots=function(e,t){void 0===t&&(t=document);try{this._calculateMainContentHeightAndAllElements(e,t)}catch(e){return[]}var n=this._getDensitySettings(e,t),i=n.onePerViewport,o=n.targetAll,r=n.targetDensityUnits,a=n.combinedMax,s=n.numberOfUnits;return this._absoluteMinimumSpacingByDevice=i?window.innerHeight:this._absoluteMinimumSpacingByDevice,s?(this._adInjectionMap.filterUsed(),this._findElementsForAds(s,i,o,a,r,t),this._insertAds()):[]},e.prototype._overrideDefaultAdDensitySettingsWithSiteExperiment=function(){var e;if(null===(e=this._clsTargetAdDensitySiteExperiment)||void 0===e?void 0:e.enabled){var t=this._clsTargetAdDensitySiteExperiment.result;"number"==typeof t&&(this._clsOptions.siteAds.adDensityEnabled=!0,this._clsOptions.siteAds.adDensityLayout[this._densityDevice].adDensity=t)}},e.prototype._getDensitySettings=function(e,t){void 0===t&&(t=document);var n=this._clsOptions.siteAds.adDensityLayout,i=this._determineOverrides(n.pageOverrides),o=i.length?i[0]:n[this._densityDevice],r=this._clsOptions.getTargetDensity(o.adDensity),a=o.onePerViewport,c=this._shouldTargetAllEligible(r),u=this._getTargetDensityUnits(r,c),d=this._getCombinedMax(e,t),p=Math.min.apply(Math,l([],s(l([this._totalAvailableElements.length,u],s(d>0?[d]:[]),!1)),!1));return this._pubLog={onePerViewport:a,targetDensity:r,targetDensityUnits:u,combinedMax:d},{onePerViewport:a,targetAll:c,targetDensityUnits:u,combinedMax:d,numberOfUnits:p}},e.prototype._determineOverrides=function(e){var t=this;return e.filter((function(e){var t=I(e.pageSelector);return""===e.pageSelector||t.elements&&t.elements.length})).map((function(e){return e[t._densityDevice]}))},e.prototype._shouldTargetAllEligible=function(e){return e===this._densityMax},e.prototype._getTargetDensityUnits=function(e,t){return t?this._totalAvailableElements.length:Math.floor(e*this._mainContentHeight/(1-e)/this._minDivHeight)-this._recipeCount},e.prototype._getCombinedMax=function(e,t){return void 0===t&&(t=document),C(e.filter((function(e){var n;try{n=t.querySelector(e.elementSelector)}catch(e){}return n})).map((function(e){return Number(e.max)+Number(e.lazyMaxDefaulted?0:e.lazyMax)})).sort((function(e,t){return t-e}))[0],0)},e.prototype._elementLargerThanMainContent=function(e){return e.offsetHeight>=this._mainContentHeight&&this._totalAvailableElements.length>1},e.prototype._elementDisplayNone=function(e){var t=window.getComputedStyle(e,null).display;return t&&"none"===t||"none"===e.style.display},e.prototype._isBelowMaxes=function(e,t){return this._adInjectionMap.map.length<e&&this._adInjectionMap.map.length<t},e.prototype._findElementsForAds=function(e,t,n,i,o,r){var s=this;void 0===r&&(r=document),this._clsOptions.targetDensityLog={onePerViewport:t,combinedMax:i,targetDensityUnits:o,targetDensityPercentage:this._pubLog.targetDensity,mainContentHeight:this._mainContentHeight,recipeCount:this._recipeCount,numberOfEls:this._totalAvailableElements.length};var l=function(e){var t,c;try{for(var u=a(s._totalAvailableElements),d=u.next();!d.done;d=u.next()){var p=d.value,h=p.dynamicAd,f=p.element;if(s._logDensityInfo(f,h.elementSelector,e),!(!n&&s._elementLargerThanMainContent(f)||s._elementDisplayNone(f))){if(!s._isBelowMaxes(i,o))break;s._checkElementSpacing({dynamicAd:h,element:f,insertEvery:e,targetAll:n,target:r})}}}catch(e){t={error:e}}finally{try{d&&!d.done&&(c=u.return)&&c.call(u)}finally{if(t)throw t.error}}!s._usedAbsoluteMinimum&&s._smallerIncrementAttempts<5&&(++s._smallerIncrementAttempts,l(s._getSmallerIncrement(e)))},c=this._getInsertEvery(e,t,o);l(c)},e.prototype._getSmallerIncrement=function(e){var t=.6*e;return t<=this._absoluteMinimumSpacingByDevice&&(t=this._absoluteMinimumSpacingByDevice,this._usedAbsoluteMinimum=!0),t},e.prototype._insertNonDensityAds=function(e,t,n,i){void 0===i&&(i=document);var o=0,r=0,a=0;e.spacing>0&&(o=window.innerHeight*e.spacing,r=o);var c=this._repeatDynamicAds(e),u=this.getElements(e.elementSelector,i);e.skip;for(var d=function(d){if(a+1>c.length)return"break";var h=u[d];if(o>0){var f=function(e){var t=e.offsetHeight,n=e.offsetWidth,i=e.getBoundingClientRect(),o=document.body,r=document.documentElement,a=window.pageYOffset||r.scrollTop||o.scrollTop,s=window.pageXOffset||r.scrollLeft||o.scrollLeft,l=r.clientTop||o.clientTop||0,c=r.clientLeft||o.clientLeft||0,u=Math.round(i.top+a-l),d=Math.round(i.left+s-c);return{top:u,left:d,bottom:u+t,right:d+n,width:n,height:t}}(h).bottom;if(f<=r)return"continue";r=f+o}var y=c[a],m="".concat(y.location,"_").concat(y.sequence);t.some((function(e){return e.name===m}))&&(a+=1);var g=p.getDynamicElementId(y),v=se(e),_=le(e),b=l(["Sidebar"===e.location&&e.sticky&&e.sequence&&e.sequence<=5?"adthrive-sticky-sidebar":"",p._stickyContainerRecipeExperiment.result&&"Recipe"===e.location&&e.sticky?"adthrive-recipe-sticky-container":"",v,_],s(e.classNames),!1),S=p.addAd(h,g,e.position,b);if(S){var O=re(y,S);if(O.length){var w={clsDynamicAd:e,dynamicAd:y,element:S,sizes:O,name:m,infinite:i!==document};t.push(w),n.push({location:y.location,element:S}),"Recipe"===e.location&&++p._recipeCount,a+=1}h=S}},p=this,h=e.skip;h<u.length;h+=e.every){if("break"===d(h))break}},e.prototype._insertAds=function(){var e=this,t=[];return this._adInjectionMap.filterUsed(),this._adInjectionMap.map.forEach((function(n,i){var o=n.el,r=n.dynamicAd,a=n.target,s=Number(r.sequence)+i,l=r.max,c=r.lazy&&s>l;r.sequence=s,r.lazy=c;var u=e._addContentAd(o,r,a);u&&(r.used=!0,t.push(u))})),t},e.prototype._getInsertEvery=function(e,t,n){var i=this._absoluteMinimumSpacingByDevice;return this._moreAvailableElementsThanUnitsToInject(n,e)?(this._usedAbsoluteMinimum=!1,i=this._useWiderSpacing(n,e)):(this._usedAbsoluteMinimum=!0,i=this._useSmallestSpacing(t)),t&&window.innerHeight>i?window.innerHeight:i},e.prototype._useWiderSpacing=function(e,t){return this._mainContentHeight/Math.min(e,t)},e.prototype._useSmallestSpacing=function(e){return e&&window.innerHeight>this._absoluteMinimumSpacingByDevice?window.innerHeight:this._absoluteMinimumSpacingByDevice},e.prototype._moreAvailableElementsThanUnitsToInject=function(e,t){return this._totalAvailableElements.length>e||this._totalAvailableElements.length>t},e.prototype._logDensityInfo=function(e,t,n){var i=this._pubLog;i.onePerViewport,i.targetDensity;i.targetDensityUnits;i.combinedMax,this._totalAvailableElements.length},e.prototype._checkElementSpacing=function(e){var t=e.dynamicAd,i=e.element,o=e.insertEvery,r=e.targetAll,a=e.target,s=void 0===a?document:a;(this._isFirstAdInjected()||this._hasProperSpacing(i,t,r,o))&&this._markSpotForContentAd(i,n({},t),s)},e.prototype._isFirstAdInjected=function(){return!this._adInjectionMap.map.length},e.prototype._markSpotForContentAd=function(e,t,n){void 0===n&&(n=document);var i="beforebegin"===t.position||"afterbegin"===t.position;this._adInjectionMap.add(e,this._getElementCoords(e,i),t,n),this._adInjectionMap.sort()},e.prototype._hasProperSpacing=function(e,t,n,i){var o="beforebegin"===t.position||"afterbegin"===t.position,r="beforeend"===t.position||"afterbegin"===t.position,a=n||this._isElementFarEnoughFromOtherAdElements(e,i,o),s=r||this._isElementNotInRow(e,o),l=-1===e.id.indexOf("AdThrive_".concat("Below_Post"));return a&&s&&l},e.prototype._isElementFarEnoughFromOtherAdElements=function(e,t,n){for(var i=this._getElementCoords(e,n),o=!1,r=0;r<this._adInjectionMap.map.length;r++){var a=this._adInjectionMap.map[r].coords,s=this._adInjectionMap.map[r+1]&&this._adInjectionMap.map[r+1].coords;if(o=i-t>a&&(!s||i+t<s))break}return o},e.prototype._isElementNotInRow=function(e,t){var n=e.previousElementSibling,i=e.nextElementSibling,o=t?!n&&i||n&&e.tagName!==n.tagName?i:n:i;return!(!o||0!==e.getBoundingClientRect().height)||(!o||e.getBoundingClientRect().top!==o.getBoundingClientRect().top)},e.prototype._calculateMainContentHeightAndAllElements=function(e,t){void 0===t&&(t=document);var n=s(function(e,t,n){void 0===n&&(n=document);var i=s(k(e,t,n),2),o=i[0],r=i[1];if(0===o.length)throw Error("No Main Content Elements Found");return[Array.from(o).reduce((function(e,t){return t.offsetHeight>e.offsetHeight?t:e}))||document.body,r]}(e,this._adInjectionMap,t),2),i=n[0],o=n[1];this._mainContentDiv=i,this._totalAvailableElements=o,this._mainContentHeight=function(e,t){void 0===t&&(t="div #comments, section .comments");var n=e.querySelector(t);return n?e.offsetHeight-n.offsetHeight:e.offsetHeight}(this._mainContentDiv)},e.prototype._getElementCoords=function(e,t){void 0===t&&(t=!1);var n=e.getBoundingClientRect();return(t?n.top:n.bottom)+window.scrollY},e.prototype._addContentAd=function(e,t,n){var i,o;void 0===n&&(n=document);var r=null,a=se(t),c=le(t),u=(null===(o=null===(i=this._clsOptions.siteAds.adOptions.stickyContainerConfig)||void 0===i?void 0:i.content)||void 0===o?void 0:o.enabled)&&this._stickyContainerAdsExperiment.result?"adthrive-sticky-container":"",d=this.addAd(e,this.getDynamicElementId(t),t.position,l([u,a,c],s(t.classNames),!1));if(d){var p=re(t,d);if(p.length)d.style.minHeight=this.locationToMinHeight[t.location],r={clsDynamicAd:t,dynamicAd:t,element:d,sizes:p,name:"".concat(t.location,"_").concat(t.sequence),infinite:n!==document}}return r},e.prototype.getDynamicElementId=function(e){return"".concat("AdThrive","_").concat(e.location,"_").concat(e.sequence,"_").concat(this._device)},e.prototype.getElements=function(e,t){return void 0===t&&(t=document),t.querySelectorAll(e)},e.prototype.addAd=function(e,t,n,i){if(void 0===i&&(i=[]),!document.getElementById(t)){var o='<div id="'.concat(t,'" class="adthrive-ad ').concat(i.join(" "),'"></div>');e.insertAdjacentHTML(n,o)}return document.getElementById(t)},e.prototype._repeatDynamicAds=function(e){for(var t=[],i=this._removeRecipeCapExperiment.result&&"Recipe"===e.location?99:this.locationMaxLazySequence.get(e.location),o=e.lazy?C(i,0):0,r=e.max,a=e.lazyMax,s=0===o&&e.lazy?r+a:Math.min(Math.max(o-e.sequence+1,0),r+a),l=Math.max(r,s),c=0;c<l;c++){var u=Number(e.sequence)+c,d=e.lazy&&c>=r;t.push(n(n({},e),{sequence:u,lazy:d}))}return t},e.prototype._locationEnabled=function(e){var t=this._clsOptions.enabledLocations.includes(e.location),n=this._clsOptions.disableAds&&this._clsOptions.disableAds.all||document.body.classList.contains("adthrive-disable-all"),i=!document.body.classList.contains("adthrive-disable-content")&&!this._clsOptions.disableAds.reasons.has("content_plugin");return t&&!n&&i},e}(),Ce=function(e){function n(t,n){var i=e.call(this,t,"ClsVideoInsertion")||this;return i._videoConfig=t,i._clsOptions=n,i._IN_POST_SELECTOR=".adthrive-video-player",i._WRAPPER_BAR_HEIGHT=36,i._playersAddedFromPlugin=[],n.removeVideoTitleWrapper&&(i._WRAPPER_BAR_HEIGHT=0),i}return t(n,e),n.prototype.init=function(){this._initializePlayers()},n.prototype._wrapVideoPlayerWithCLS=function(e,t,n){if(void 0===n&&(n=0),e.parentNode){var i=e.offsetWidth*(9/16),o=this._createGenericCLSWrapper(i,t,n);return e.parentNode.insertBefore(o,e),o.appendChild(e),o}return null},n.prototype._createGenericCLSWrapper=function(e,t,n){var i=document.createElement("div");return i.id="cls-video-container-".concat(t),i.className="adthrive",i.style.minHeight="".concat(e+n,"px"),i},n.prototype._getTitleHeight=function(){var e=document.createElement("h3");e.style.margin="10px 0",e.innerText="Title",e.style.visibility="hidden",document.body.appendChild(e);var t=window.getComputedStyle(e),n=parseInt(t.height,10),i=parseInt(t.marginTop,10),o=parseInt(t.marginBottom,10);return document.body.removeChild(e),Math.min(n+o+i,50)},n.prototype._initializePlayers=function(){var e=document.querySelectorAll(this._IN_POST_SELECTOR);e.length&&this._initializeRelatedPlayers(e),this._shouldRunAutoplayPlayers()&&this._determineAutoplayPlayers()},n.prototype._createStationaryRelatedPlayer=function(e,t,n){var i="mobile"===this._device?[400,225]:[640,360],o=_.Video_In_Post_ClicktoPlay_SoundOn;if(t&&e.mediaOrPlaylistId){var r="".concat(e.mediaOrPlaylistId,"_").concat(n),a=this._wrapVideoPlayerWithCLS(t,r);this._playersAddedFromPlugin.push(e.mediaOrPlaylistId),a&&this._clsOptions.setInjectedVideoSlots({playerId:e.playerId,playerName:o,playerSize:i,element:a,type:"stationaryRelated"})}},n.prototype._createStickyRelatedPlayer=function(e,t){var n="mobile"===this._device?[400,225]:[640,360],i=_.Video_Individual_Autoplay_SOff;if(this._stickyRelatedOnPage=!0,this._videoConfig.mobileStickyPlayerOnPage="mobile"===this._device,t&&e.position&&e.mediaId){var o=document.createElement("div");t.insertAdjacentElement(e.position,o);var r=this._getTitleHeight(),a=this._wrapVideoPlayerWithCLS(o,e.mediaId,this._WRAPPER_BAR_HEIGHT+r);this._playersAddedFromPlugin.push(e.mediaId),a&&this._clsOptions.setInjectedVideoSlots({playlistId:e.playlistId,playerId:e.playerId,playerSize:n,playerName:i,element:o,type:"stickyRelated"})}},n.prototype._createPlaylistPlayer=function(e,t){var n=e.playlistId,i="mobile"===this._device?_.Video_Coll_SOff_Smartphone:_.Video_Collapse_Autoplay_SoundOff,o="mobile"===this._device?[400,225]:[640,360];this._videoConfig.mobileStickyPlayerOnPage=!0;var r=document.createElement("div");t.insertAdjacentElement(e.position,r);var a=this._WRAPPER_BAR_HEIGHT;e.title&&(a+=this._getTitleHeight());var s=this._wrapVideoPlayerWithCLS(r,n,a);this._playersAddedFromPlugin.push("playlist-".concat(n)),s&&this._clsOptions.setInjectedVideoSlots({playlistId:e.playlistId,playerId:e.playerId,playerSize:o,playerName:i,element:r,type:"stickyPlaylist"})},n.prototype._isVideoAllowedOnPage=function(){var e=this._clsOptions.disableAds;if(e&&e.video){var t="";e.reasons.has("video_tag")?t="video tag":e.reasons.has("video_plugin")?t="video plugin":e.reasons.has("video_page")&&(t="command queue");var n=t?"ClsVideoInsertionMigrated":"ClsVideoInsertion";return A.error(n,"isVideoAllowedOnPage",new Error("DBP: Disabled by publisher via ".concat(t||"other"))),!1}return!this._clsOptions.videoDisabledFromPlugin},n}(function(e){function o(t,n){var i=e.call(this)||this;return i._videoConfig=t,i._component=n,i._stickyRelatedOnPage=!1,i._relatedMediaIds=[],i._device=x()?"desktop":"mobile",i._potentialPlayerMap=i.setPotentialPlayersMap(),i}return t(o,e),o.prototype.setPotentialPlayersMap=function(){var e=this._videoConfig.players||[],t=this._filterPlayerMap(),n=e.filter((function(e){return"stationaryRelated"===e.type&&e.enabled}));return t.stationaryRelated=n,this._potentialPlayerMap=t,this._potentialPlayerMap},o.prototype._filterPlayerMap=function(){var e=this,t=this._videoConfig.players,n={stickyRelated:[],stickyPlaylist:[],stationaryRelated:[]};return t&&t.length?t.filter((function(t){var n;return null===(n=t.devices)||void 0===n?void 0:n.includes(e._device)})).reduce((function(t,n){return t[n.type]||(A.event(e._component,"constructor","Unknown Video Player Type 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0===n&&(n=[]),!e||!t||0!==n.length||(!("https://cdn.staging.sixtyandme.com/"===window.location.pathname)&&A.event("VideoUtils","getPlacementElement",new Error("PSNF: ".concat(e," does not exist on the page"))),!1)},o.prototype._getElementSelector=function(e,t,n){return t&&t.length>n?t[n]:(A.event("VideoUtils","getPlacementElement",new Error("ESNF: ".concat(e," does not exist on the page"))),null)},o.prototype._getPlacementElement=function(e){var t=e.pageSelector,n=e.elementSelector,o=e.skip,r=I(t),a=r.valid,s=r.elements,l=i(r,["valid","elements"]),c=R(n),u=c.valid,d=c.elements,p=i(c,["valid","elements"]);return""===t||a?u?this._checkPageSelector(t,a,s)&&this._getElementSelector(n,d,o)||null:(A.error("VideoUtils","getPlacementElement",new Error("".concat(n," is not a valid selector")),p),null):(A.error("VideoUtils","getPlacementElement",new Error("".concat(t," is not a valid selector")),l),null)},o.prototype._getEmbeddedPlayerType=function(e){var t=e.getAttribute("data-player-type");return t&&"default"!==t||(t=this._videoConfig.relatedSettings?this._videoConfig.relatedSettings.defaultPlayerType:"static"),this._stickyRelatedOnPage&&(t="static"),t},o.prototype._getMediaId=function(e){var t=e.getAttribute("data-video-id");return!!t&&(this._relatedMediaIds.push(t),t)},o.prototype._createRelatedPlayer=function(e,t,n,i){"collapse"===t?this._createCollapsePlayer(e,n):"static"===t&&this._createStaticPlayer(e,n,i)},o.prototype._createCollapsePlayer=function(e,t){var i=this._checkPlayerSelectorOnPage("stickyRelated"),o=i.player,r=i.playerElement,a=o||this._potentialPlayerMap.stationaryRelated[0];a&&a.playerId?(this._shouldOverrideElement(t)&&(t=this._getOverrideElement(o,r,t)),t=document.querySelector("#cls-video-container-".concat(e," > div"))||t,this._createStickyRelatedPlayer(n(n({},a),{mediaId:e}),t)):A.error(this._component,"_createCollapsePlayer","No video player found")},o.prototype._createStaticPlayer=function(e,t,i){if(this._potentialPlayerMap.stationaryRelated.length&&this._potentialPlayerMap.stationaryRelated[0].playerId){var o=this._potentialPlayerMap.stationaryRelated[0];this._createStationaryRelatedPlayer(n(n({},o),{mediaOrPlaylistId:e}),t,i)}else A.error(this._component,"_createStaticPlayer","No video player found")},o.prototype._shouldRunAutoplayPlayers=function(){return!(!this._isVideoAllowedOnPage()||!this._potentialPlayerMap.stickyRelated.length&&!this._potentialPlayerMap.stickyPlaylist.length)},o.prototype._determineAutoplayPlayers=function(){var e=this._component,t="VideoManagerComponent"===e,n=this._config;if(this._stickyRelatedOnPage)A.event(e,"stickyRelatedOnPage",t&&{device:n&&n.context.device,isDesktop:this._device}||{});else{var 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