Noth=
ing
affects your quality of life more than the way you sleep. It's a simple tru=
th: better nights means better days. Get the facts to help
ensure you wake up refreshed, rejuvenated and ready for the day.
Some of the Sleep Tips below are from=
Dr.
James B. Maas, Professor of Psychology at
Creating
the ideal bedroom environment.
There are three things a bedroom should be in order to promote good sleep --
quiet, dark and cool.
Quiet
Fans or other white noise generators near the bed can help mute sleep
distractions. A cheaper alternative is to set the tuner of your FM radio
between any two stations. The pseudo white noise you'll hear will do wonder=
s to
mask unwanted sounds.
Light Level
Use room darkening shades or dark fabrics to reduce the amount light leaking
into the room. Eyeshades may also do the trick.
Temperature
65° F is the ideal temperature for sleeping. A warm room or too many
blankets can interrupt your sleep.
Source: Power Sleep by Dr. James B. Maas
Dr. James =
B.
Maas's Top 10 great sleep strategies.
Simple modifications to your daily routine are an effective way to help your
body's sleep cycle regulate itself.
1. Reduce stress.
2. Exercise, but not within two hours of bedtime.
3. Keep mentally stimulated during the day.
4. Eat a proper diet.
5. Stop smoking
6. Reduce caffeine intake.
7. Avoid alcohol near bedtime.
8. Take a warm bath before bed.
9. Maintain a relaxing atmosphere in the bedroom.
10. Establish a bedtime ritual.
Source: Power Sleep by Dr. James B. Maas
Five Tips for Safe
Sleep
The
bedroom is probably the single most important room in your home. You spend
one-third of your life in it, and the time spent there is when you are at y=
our
most vulnerable-when you are asleep. Mattresses are the centerpiece of every
bedroom in
Although the National Fire Protection Association (NFPA) reports that smoki=
ng
materials, cooking equipment, heating equipment and arson cause most
residential fires, it's always a good idea to consider everything when look=
ing
for ways to make the home safe from fire-including the bedroom. Here are fi=
ve
tips for keeping mattresses and bedrooms safe from fire.
1. Smoke detectors
really do save lives.
Acco=
rding
to the U.S. Fire Administration (USFA), in 62 percent of mattress-related f=
ires
occurring in homes, smoke alarms were either not present or not functioning=
.1
Also, in 43 percent of the civilian fatalities resulting from mattress-rela=
ted
fires, the victims were asleep at the time.2 Smoke detectors are
critical to fire safety. A report by the USFA concludes that "having a
working and properly placed smoke alarm is especially important in reducing
mattress and bedding fires."1 The USFA reports that "a
working smoke alarm [in a home] would alert a majority of those who are asl=
eep
while the fire smolders, thereby saving numerous lives."1 M=
ake
it a habit to check smoke detector batteries every six months. Let your
children test smoke detectors so they'll be familiar with the sounds of the
alarm.
2. Have an escape=
plan.
The =
USFA
reports that "a significant number of injuries were attributed to
attempting to control the fire (68 percent)" and that "one out of
every seven people killed in mattress and bedding fires were attempting to
control the fire at the time of death."3 Combine those numb=
ers
with reports suggesting that additional fatalities related to fire are caus=
ed
while people try to escape, and it becomes clear that a simple, well-rehear=
sed
plan is essential for getting family members out safely. A family fire esca=
pe plan
should identify two exits in each room, usually a door and window that are =
kept
clear of furniture or toys. Each family member should also know where to me=
et
after exiting the house. For second floor rooms, a fire ladder may be neede=
d to
get safely to the ground. Families should periodically rehearse their fire
escape plans so everyone knows what to do and when.
3. Start protecti=
ng
your children when they're small.
Put
infants and toddlers to sleep in fire-resistant sleepwear, instead of
"day" clothes. When shopping for clothes for small children, look=
for
items with flame-resistant labels or those made of less flammable fabrics.
Avoid putting infants or toddlers to bed in loose fitting t-shirts or other
clothing. The U.S. Consumer Product Safety Commission reports that loose
fitting garments made with cotton catch fire easily and result in 200-300 b=
urn
injuries to children yearly.4
Garments that are not flame resistant should fit the child snugly, almost s=
kin
tight, and be tight fitting around wrists, ankle=
s and
the waist. A larger size purchased now to fit later is not snug.
4. Be
careful with fire-even if you're an adult.
At an
early age, teach young children that fire is not a toy. Remember that your =
kids
look to you to set the example, so make sure they see you using fire carefu=
lly.
Keep matches and lighters out of the reach of children, ideally securing th=
em
in a locked location. As children get older, look under beds and in closets=
or
other "secret" hiding places for burnt matches, lighters or other
signs your kids may be playing with fire. Children may know they shouldn't =
play
with fire and might hide matches or lighters in their bedrooms so they can =
play
with them unobserved.
While adults don't think of themselves as "playing with fire," so=
metimes
they can do things that are just as hazardous. Don't smoke in bed. As a sou=
rce
of mattress fire ignition, the USFA reports that cigarettes "were the
leading form of heat in 26 percent of mattress and bedding fires."
In addition, remember to extinguish all burning candles before going to sle=
ep
or exiting the room.
5. Use care with
appliances.
A US=
FA
fact sheet on bedroom fire safety states that "most electrical fires in
homes start in the bedroom."7 With more electricity used for
heating, lighting and appliances in cold weather, take extra precautions du=
ring
winter months. Ensure that you use only approved electric blankets and warm=
ers
with cords that aren't frayed. Bedding, curtains and clothing should always=
be
at least three feet from portable heaters. Don't let electrical cords get
caught between mattresses and walls where they can heat up bedding.
Fire prevention will always be an important part of maintaining a safe and
happy home. While nothing will ever completely remove the threat of fire,
taking a few simple precautions will go a long way in helping you and your
family sleep safely.
1
4 Consumer Product Safety Commission. Document #5075 - Guidelines for Buying Children's Sleepwear.<= /b>