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Do you have Insomnia? What to do to get a good night’s sleep?

Written by Simon Morris

If you have Insomnia and don’t get enough or perfect sleep in the night, then you are absolutely standing the right place. It is because in the same article you are going to meet some good techniques and tips by which you easily get a perfect sleep at night. Insomnia is a disease in which a person isn’t able to sleep at night. After performing so much time and techniques also the person who is suffering from insomnia is don’t able to sleep properly.

Therefore, now the major question that arises here is what that person needs to do in order to tackle the problem of insomnia? Well, there are several simple methods present which people have to follow when they have insomnia. Among all the methods one of the best is counting sheep. In the same method, the person who is suffering from insomnia thinks that he is standing in a ground which is fully filled with sheep. After then, he has to start counting the sheep and count them all properly. By doing the same task, one becomes able to get a good sleep at night.

Take proper diet and use a good mattress

Well, the same thing which you listen to here is the most important among all to get a perfect sleep at night. One should know that taking the proper and fully enriched diet with nutrients and minerals help a person in getting off all types of sleep-related problems. People have to take that diet which is heavy or which help them out in getting more and a perfect sleep at night.

Another major thing on which they have to pay more attention is the sleeping process. They have to know that in order to get good sleep they have to choose the best and most appropriate type of mattress. It is because sleeping on it is scientifically good advice as it helps in getting proper sleep. Also, if a person wants to enjoy the proper sleep, then that person has to take a proper position to asleep in which that person feel more comfortable and relax.

Perform physical exercises regularly or take sleeping pills

These two are also the best methods to overcome the problem of sleeping related activities when you have insomnia. One should know that they have to do some physical exercises regularly on a daily basis as to become healthier and to get proper sleep. Yes, by doing the physical exercises a person’s calories burn, and then he required to take rest, and as a result, that person gets a good sleep at night.

On the other side, if a person isn’t able to sleep properly even after following all the methods or techniques which are mentioned above, then the last option is taking sleeping pills. It is the simplest and easiest method to make a deal with the same process. People who are suffering from insomnia only have to take pills, and then they simply get an appropriate sleep at night.

Back Safety, Ergonomics, General Safety Issues

DO YOU HAVE A “STAND-UP JOB?”

Is your job a stand-only one?   Any prolonged position can hurt your body, and standing is no exception.  The best position is standing in a variety of ways, where you equally distribute loads on different parts of the body but causes no physical strain.  There is no single, ideal body position for several hours of remaining upright while working.

 Workers often sit or stand for long periods of time, for example:   salesperson, machine operator, assembly-line worker, bank teller, store clerk, nurse, cooks, and waitresses.  They suffer many discomforts, such as muscular fatigue, low back pain, sore feet, or stiffness in the shoulders and neck. 

Excessive standing also causes the joints in the spine, hips, knees and feet to become temporarily locked.  This immobility can later lead to rheumatic diseases due to degenerative damage to the tendons and ligaments.  Those whose jobs require standing most of the time, should take frequent breaks and do some walking around the workplace to exercise their joints from being in the same position.  Stretching before and after work could help. If you spend most of your time at work standing, here are some tips you can do to improve your posture and reduce the ill effects: 

Proper position

If you work in a standing position, always face what you’re working on, keeping your body close to the work.  Adjust the workspace so that you have enough space to change positions. Use a foot rail or portable footrest to shift your body weight from both legs to one or the other leg. Use a seat whenever possible while working, or at least during rest breaks. Avoid over-reaching behind or above the shoulder line, or beyond the point of what is comfortable. Instead of reaching, shift your feet to face the object.  If you must stand to work, take frequent rest breaks.  Stretching through the day will relax your muscles. Bank tellers or convenience store clerks could have a stool located behind them, in order to sit while not attending to a customer.

Proper standing surface

The floor you stand on also greatly affects your level of comfort. Wooden, cork or rubber-covered floors are better than concrete or metal, but if you must stand on hard floors, stand on mats. Floor mats should have slanted edges to help prevent tripping. They must be dense enough to cushion the feet, but not too thick. Too much cushioning, from thick foam-rubber mats, for example, can cause fatigue and increase the hazard of tripping.

Workstation set up

Any stand-up workstation should be adjusted according to your height, using elbow height as the guide. For example, precision work, such as writing or electronic assembly, requires a work surface that’s 5 cm above elbow height; your elbows should be supported. Light work, such as assembly-line or mechanical jobs, require a work surface that is 5 to 10 cm below elbow height. Heavy work, demanding downward forces, requires a surface that is 20 to 40 cm below elbow height.

Wear Comfortable footwear

If your feet hurt, your legs, back and hips will also hurt.  The comfort of your feet depends largely on your footwear. Choose footwear that accommodates the hazards in your workplace. Your shoes should be as wide as your feet, leaving room to move your toes. They should have arch supports to prevent flattening of the feet, and a heel with a firm grip to prevent slipping.  Lace-up shoes are best, because they allow you to tighten the instep of your footwear, keeping your foot from slipping inside the shoe or boot. The footwear should have heels that are not flat, but are no higher than 5 cm (2 inches). Wear padding under the tongue if you suffer from tenderness over the bones at the top of the foot. And if you work on a metal or cement floor, cushion your foot with a shock-absorbing insole.

Many professional women –  attorneys, legislative employees, and others are required to dress for the job, including dress shoes, some with very high heels. The only advice to give them is to wear a pair of walking shoes while climbing up stairs or walking to their jobs, and don the heels once their day at work actually begins. Years later, they will possibly pay the price for standing all day in 4-5″ heels (to be fashionable).

Source: Canadian Centre for Occupational Health & Safety

Note: Texas America Safety Company recommends using posters to promote ergonomic safety for those workers who have to stand or sit in the same position all day.

General Safety Issues

PACK YOUR BAGS: ROAD TRIP TIPS! (GUEST POST)

It’s almost the end of summer, and people are itching to get out there for their last chance at summer freedom. What better way to enjoy your hot summer days by packing up the car, and going on that road trip?

The average age of the car on the road is about 11 years old—and that’s pretty old for a car. By taking the necessary steps and precautions before hitting the road, you’ll be all set for that last summer adventure!

Before taking off, it’s always good to check in on that car insurance. Trust worthy companies like Charlotte Insurance Agency can really help you out on your planning, and can let you know of their policies when going out on the open road. Never hurts to be better safe than sorry, and to know exactly what your plan holds.

Here are some quick safety tips to look over before getting everyone in that car:

Be Rested

This should go without saying. There is nothing worse than wanting to sleep when you can’t—especially if you’re behind the wheel. Every year there is an average number of 40,000 people injured or hurt after falling asleep at the wheel. Don’t be in this statistic! Get your 7-8 hours of sleep the night before. If you ever feel tired, pull over and take a rest, or switch out with someone.

Grab the Safety Net  

It doesn’t hurt to pack the essentials needed in case of the possible worst happening. Pack extra bottles of water, blankets, flashlights and batteries, jumper cables, and tools needed to change a tire. Bring a phone charger so you’ll always have your phone ready to go.

Check Your Ride

Of course, you’re going to need to check all components of your car before getting to the road. Check the oil, fill with gas, and check the tires. Take a look at your windshield wipers, and your headlights. If it’s time to upgrade, better do it now.

Storing Your Belongings

When packing up your car, make sure to stow the heavy items at the bottom of the pile. Don’t let unexpected suitcases fly through the car at a sudden stop.

Plan Ahead

Have a set route of what you’re planning on taking before hitting the road. Having a clear vision of where you’ll be going will have you less anxious, and less prone to getting into any accidents.

Take Rest Stops

It’s okay to pass up on a couple of them—but it’s good for you to get out and stretch; especially if you’re driving for a longer amount of time. Make sure to pick rest stops with plenty of light and lots of traffic if you’re going to be stopping at night.

Enjoy the Ride

After checking all of these items off of your list, take a breather, and enjoy the open road in front of you! Be alert, and be happy. Enjoy your vacation!

Written by: Austin Crowley 

Thanks so much, Austin.  There will be many travelers on the road for upcoming Labor Day weekend in the U.S.  We’d like to add one thing to your list: be sure your family or friends know your route and when you are expected home.  pb

Eye Protection, Head Protection, Weather Protection

ANNUAL TIPS ON PROTECTING WORKERS FROM HEAT-RELATED ILLNESSES

 Today, Friday, June 21, is the official first day of summer!  Those of us who live in southern parts of the United States are already aware of the fact.  This spring season has been an unusual one, with parts of the Northeastern U.S. experiencing late snows and flooding.  Tornado Alley has expanded from parts of Texas and Oklahoma, throughout the central states.  And to add more misery: it’s now hurricane season!

OSHA is partnering with the National Oceanic and Atmospheric Administration (NOAA) on weather service alerts to incorporate worker safety precautions when heat alerts are issued across the United States.  NOAA is including pertinent worker safety information on its Heat Watch Web page.  Because conditions are extremely hot with high humidity this season, companies would be wise to follow all advisories to keep their employees as safe as possible during this trying time.  WATER – REST – SHADE: The work can’t get done without them.  For workers that aren’t used to working outdoors, time should be given to gradually acclimate them to heat exposure.

How much water should we drink?  Water is the body’s principle chemical component and makes up about 60 per cent of your body weight.  Your entire body’s system depends on water.  Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions.  You can become tired and suffer energy loss with even mild dehydration. 

The Mayo Clinic staff suggests that your water needs depend on many factors, such as your health, how active you are, and where you live.  Because water is essential to good health, needs vary by individual.  If you use thirst as a guide for when to drink, by the time you are thirsty, you may already be slightly dehydrated.  As you get older, your body is less able to sense dehydration and send your brain signals of thirst.  Here are some tips to ward off dehydration, and make sure your body has the fluids it needs:

  • Drink a glass of water with each meal and between each meal;
  • Hydrate before, during and after exercise;
  • Substitute sparkling water for alcoholic drinks at social events. 

We’ve all heard to consume six to eight glasses of water per day; however, this eight-glass formula doesn’t fit everyone.  The more active a person, the more they will need to replace fluids.  Larger people, pregnant and nursing women, and those who take dehydrating medications also will likely need to add more water to their diet.  For those who are not as active, drinking six to eight glasses daily could lead to over-hydration. 

Many outside workers are exposed to temperatures that are very hot, which causes them to sweat more.  These folks will need to increase their water intake.  Oral hydration solutions, such as Gatorade, Powerade or CeraLyte may help those who are in situations that cause them to sweat heavily.  Some experts recommend that bodies only need a minimal amount to keep the body in balance and give that energy kick.  Sometimes simply taking sips or swishing a sports drink will do the trick. 

At home, select foods that keep you hydrated and healthy.  Strawberries, cantaloupes, watermelon, and peaches are packed full of water and potassium, which is the electrolyte shed when your body sweats.  This is a great way to balance fluids that your body needs, and regulate your heartbeat and circulation.  Plus – they are delicious! 

In addition to allowing for rest and shade for workers, consider the water factor as very important.  Individuals know what their body needs, and they must be diligent about taking the time to stop for a drink of water throughout the day. You can find more information on the OSHA website, as well as NOAA website.  Try to stay cool, take breaks during the day, and stay hydrated!   Stay cool, and stay covered: wear a hat, sunglasses, sunscreen, and long sleeves.

Source: OSHA/NOAA

 

 

 

 

General Safety Issues

FIVE IMPORTANT SAFETY TIPS FOR HOLIDAY ROAD TRIPS (GUEST POST)

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By Sam Banai – Some great suggestions for everyone planning to travel next week for Thanksgiving, or later on, Christmas.

Everyone loves to travel on the holidays, but not everyone is willing to deal with the stress and hustle of flying on a major airline.  Choosing to drive to your holiday vacation spot can cut down on the bothers of airports and even create a little adventure in your life, especially if you have someone to keep you company and a good mix to drive to.  There are some added safety issues though that you must deal with if you’re driving long distances.  Keeping these precautions in mind before and  during your trip can make the difference between a festive vacation or one that spells disaster.

Funds For the Road

When embarking on a long journey through the country, make sure you have enough money.  Imagine driving down the highway and narrowly running out of gas about two miles from a station.  You walk the two miles in the cold — it is winter after all — and you arrive at the gas station with no cash and all your money in savings and not checking.  This might seem rare, but the vacation frenzied and excited mind will do silly things sometimes.  Just make sure you have emergency funds for those times that you run out of something that you will need in the middle of nowhere: gas, food, oil, payphone calls — when reception is elusive.   

Proper Rest is Best

Driving on slick roads is dangerous; driving on slick roads when you’ve been driving for 10 hours, or through the night, is suicide.  Pick out spots along the way where you can rest or even sleep.  If you’re really driving through nowhere, or if you just want to save some much needed cash, switch off driving with your road trip buddy.  You would be amazed how even a 30 minute nap can revitalize your awareness.  

Have a Clear Mind and Few Distractions

Music is great, but make sure it’s not distracting you from signs, lights, and noises of the road: horns, sirens, and railroad gates.  If you take medication, make sure it’s non-drowsy.  If it is, have someone else drive when you feel the effects, or don’t take it at all.  Nothing ruins a vacation like driving through Florida on the holidays and getting a DWI Charlotte officer pulling you over for swerving.  Just be responsible; don’t drive if you’re under the influence of drugs or alcohol.      

Have a Backup Plan

It might be worth investing in a service like AAA to give you peace of mind and security during the holidays.  If you can’t afford a service like that, or if you are Mr. or Mrs. Self Sufficient, make sure you have a spare of all major car elements.  The main ones include tires, windshield wiper fluid, and oil.  Also, make sure you have the tools and knowledge to use these things.  You need to have a car jack for changing tires and a working understanding of your engine in case something goes wrong.  And, please bring a windshield scrapper; it’s winter, and it tends to snow or get icy.

Keeping all of these things in mind will dramatically increase the chances that your holiday road trip goes well.  Be aware of the weather, supplies, your state of mind, and the route that you’re taking.  It may seem like a lot of work, but it can be a lot less stressful, more fun, and more rewarding to take a road trip with a loved one than fly to your holiday spot.

Saam Banai is a freelance writer and editor.  He contributes this article for Powers & McCartan PLLC, a firm with experience in DWI Charlotte based crimes.  If you have been taken in for a DWI in the State of North Carolina, you should quickly contact a defense attorney who knows this area of law.

 Thanks, Saam, for another great article! Travelers may also want to pack supplies, as you mentioned, such as blankets, water, snacks, fully-charged cell phone, and always carry a first aid kit.  Pat

General Safety Issues

OCCUPATIONAL SAFETY IN CORRECTIONAL FACILITIES

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OCCUPATIONAL SAFETY IN CORRECTIONAL FACILITIES

Guest Blog

Shannon Barnett, who owns the website CareersIn Criminal Justice, sent us this very useful information, which is especially helpful to those who desire to work in law enforcement, or already do.  See how to contact Shannon at the end of this article.  We know you will enjoy reading this:

According to the U.S. Bureau of Labor Statistics, correctional officers have one of the highest rates of non-fatal on-the-job injuries.  With this in mind, it is important for anyone who works as a correctional officer (or who is thinking of starting a career as a correctional officer) to always be thinking of ways to stay safe in all types of situations.

Depending on the situation, correctional officers often have little time to think before reacting.  This is especially true when fights break out between inmates, or when one or many inmates attack an officer.  For this reason, it is always necesssary to know your prison’s plan of action for all high-risk situations.

Listed below are ten safety tips that all correctional officers should know and keep in mind while on the job:

  • Protect your weapons:  Always keep your means of defense sheathed and placed on your body in an area where it cannot be easily seized.
  • Strategically place yourself:  Within your assigned area, find a spot where you can monitor all activities and keep a close eye on all inmates.
  • If necessary, ask for help: Never pretend to be the tough guy.  If you have been ordered to search a cell or perform any task that puts you in direct contact with an inmate, and you don’t feel comfortable or safe doing it alone, ask for backup assistance.
  • Wear protective clothing: In addition to your uniform, put on protective gear (like a bulletproof vest) to guard yourself against possibly fatal attacks.
  • Protect yourself against bloodborne pathogens: Always keep a pair of latex gloves in your pocket and make sure all necessary devices to handle and remove bloodborne pathogens are strategically placed throughout the prison.
  • Never create a relationship with an inmate: Never have a friendly, pass-the-time- away conversation with another inmate.  This could be a ploy to distract you from something that should be stopped or could lead to other inmates believing that you take part in favoritism.  Both of these things compromise safety.
  • Only clock out once your replacement has settled in: If you clock out, or even mentally “tune out” of your position, before your replacement has settled in, prison security could be breached and correctional officer safety could be compromised.
  • Report any unsafe practices by other correctional officers: If you witness a fellow officer taking part in anything that could potentially hurt prison safety, report it to your correctional sergeant immediately.
  • Get enough rest before work: Working as a correctional officer is demanding and stressful. In order to keep yourself and others protected, you must remain alert at all times.  If you are not getting adequate sleep between shifts, you are increasing your risk of workplace injury and putting prison safety at risk.
  • Always comfort discomfort: Whether it is the way an inmate looks at your or additional training for the use of a weapon, if there is something about your job that makes you feel uncomfortable, talk about it with your correctional sergeant.  Never ignore something that could be a potential for harm. 

Thanks, Shannon, for this advice that should be taken very seriously by those who perform this kind of work; or considering starting this vocation.  Their safety is of the utmost importance.  Shannon Barnett owns the site http://careersincriminaljustice.net and in her spare time, she enjoys writing articles for various other sites on many topics of interest. 

 

Back Safety, Eye Protection, First Aid Safety, General Safety Issues, Hand Protection, High Visibility Safety, Protective Clothing, Weather Protection

WORKING WITH SANDBAGS IS HARD WORK

The Mighty Mississippi is on the move!  Many persons in areas along the Mississippi River have already seen their homes flooded over the past several days.  Friday, Memphis authorities urged citizens to leave their homes that are located in low-lying areas.  The Mississippi is expected to crest by late today (Monday), or early Tuesday morning in the Memphis area.  The Mississippi crested at 48’7” in 1937.  Floods from northern Iowa to the Gulf of Mexico may cause heavy damage to farmlands, as well as homes.  In Arkansas, Interstate 40 closed this weekend because of rising waters of the White River.  This latest threat brings to mind the time when persons in the heart of the Delta were victims of the Great Flood of April 21, 1927 – the great Mississippi broke through a levee, crushing homes, destroying sharecroppers’ farms, trapping thousands on their rooftops for days, and hundreds of people died.

We know we are probably “preaching to the choir,” about filling, moving and placing sandbags in getting ready for floods, because that part of the work may already be done by now.  However, we want to pass on some safety tips for this physically demanding work.  Repetitious lifting and carrying heavy loads, and working in awkward positions can cause back and other injuries.  For those who will be doing this work, please follow this advice from OSHA and the U.S. Army Corps of Engineers: 

General rules:

  • Three-person teams work best: bagger: holds open and closes sandbags; shoveler: shovels sand into sandbags. (use a short handled, #2 rounded point shovel with straight shaft and D grip, bagger scoop or funnel to fill sandbags; and mover: carries and places sandbags.
  • Do not overfill sandbags – fill them ½ to 2/3 full.  Overfilled bags can leave gaps in levees.
  • Keep the load in front of and close to body, both when filling, and later carrying.
  • Do not reach out, bend over or twist when lifting.
  • Lift with legs, not back.
  • Take frequent rest breaks.
  • Alternate positions every 20 to 30 minutes.
  • If using automated filling, put the bag on a support (pallet) to reduce the stress on hands, shoulders, and lower back.
  • Fold the bag opening closed; tie only if necessary.
  • Use pallets when available when moving them to staging area.
  • A brigade team should be used when passing bags to areas that are further away.  The line should be staggered and workers should face each other to avoid twisting and turning.
  • Never throw sandbags, as this stresses the shoulders and back.
  • Straddle drop point with the bag between your ankles as you place it. 

Working around floodwater is hazardous because of debris and bacteria in the water.  Please heed these general safety and health warnings:

  • Wear gloves to protect hands from chemically-treated sandbags and contaminants in sand and floodwater.
  • Do not touch your eyes and mouth.
  • Wash your hands and face before eating or drinking.
  • Wear safety glasses, especially on dry and windy days, and when working with automated equipment.
  • Waterproof gear is necessary when working in floodwater or rain.
  • Use protective clothing if exposed to polluted floodwater.
  • Wear reflective clothing when working at night.
  • Use a personal floatation device when working near floodwater.
  • Wear work boots (waterproofed if working in floodwater.)
  • Stay hydrated.
  • Keep several first-aid kits handy. 

Tomorrow we will share more information regarding other safety measures that should be taken when working in flooded areas.  We appreciate all those who work in rescue and recovery following natural disasters, such as floods and tornadoes.  They should take every precaution to stay healthy and safe, as many hazardous situations exist.