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Nothing affects your quality
of life more than the way you sleep. It's a simple truth: 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 Cornell University. Dr. Maas teaches and conducts research on the relationship between sleep and performance. He is the author of the New York Times Best Seller, Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. His most recent book, Remmy and the Brain Train, is an award-winning children's bedtime story about the need for sleep. Dr. Maas makes frequent television appearances on such programs as NBC's TODAY Show, Good Morning America, The View, ABC's 20/20, and Oprah. 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 wonders 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
Although the National Fire Protection Association (NFPA) reports that smoking materials, cooking equipment, heating equipment and arson cause most residential fires, it's always a good idea to consider everything when looking for ways to make the home safe from fire-including the bedroom. Here are five tips for keeping mattresses and bedrooms safe from fire.
1. Smoke detectors really do save lives.
According to the U.S. Fire Administration (USFA),
in 62 percent of mattress-related fires occurring in homes, smoke alarms
were either not present or not functioning.1 Also, in 43
percent of the civilian fatalities resulting from mattress-related
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 asleep while the fire smolders, thereby saving numerous lives."1
Make 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 numbers with reports suggesting that additional fatalities
related to fire are caused while people try to escape, and it becomes
clear that a simple, well-rehearsed plan is essential for getting family
members out safely. A family fire escape 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 meet after exiting
the house. For second floor rooms, a fire ladder may be needed to get
safely to the ground. Families should periodically rehearse their fire
escape plans so everyone knows what to do and when.
3. Start protecting 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 burn injuries to children
yearly.4 Garments that are not flame resistant should fit the child snugly, almost skin tight, and be tight fitting around wrists, ankles 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 carefully. Keep matches and lighters
out of the reach of children, ideally securing them 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," sometimes they can do things that are just as hazardous. Don't smoke in bed. As a source of mattress fire ignition, the USFA reports that cigarettes "were the leading form of heat in 26 percent of mattress and bedding fires."5 In a March 2002 report, USFA concluded that children playing with fire (25 percent) and adults smoking cigarettes in bed (25 percent) combine to cause about half of all mattress fires.6 In addition, remember to extinguish all burning candles before going to sleep or exiting the room.
5. Use care with appliances.
A USFA 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 during winter months. Ensure that you
use only approved electric blankets and warmers 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 U.S. Fire Administration. Topical Fire Research Series.
Volume 2, Issue 17, March 2002: page 3.
2 U.S. Fire Administration. Topical Fire Research Series.
Volume 2, Issue 17, March 2002: page 3, figure 5.
3 U.S. Fire Administration. Topical Fire Research Series.
Volume 2, Issue 17, March 2002: page 3, figure 5.
4 Consumer Product Safety Commission. Document #5075 -
Guidelines for Buying Children's Sleepwear.
5 U.S. Fire Administration. Topical Fire Research Series.
Volume 2, Issue 17, March 2002: page 3, figure 5.
6 U.S. Fire Administration. Topical Fire Research Series.
Volume 2, Issue 17, March 2002: page 3, figure 5.
7 U.S. Fire Administration. Bedroom Fire Safety Helps You
Sleep Sound at Night. March 1999.
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