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How to Sleep Better
Five Methods:Getting to Sleep Quickly (Easy Methods)Moderating your DietMaking Your Bed and Bedroom WelcomingChanging Your Daily RoutineMedication for Better SleepCommunity Q&A
Getting a good night sleep is one of the most important things you can do for your overall health and well-being. Adequate sleep gives your body time and energy to recover from the previous day's stress, and helps you to stay alert and focused throughout the coming day. If you've already figured out how to fall asleep, but you're having trouble getting good sleep through the night (e.g., you're tossing, turning, waking up more than once), there's a lot you can do to ensure a peaceful night's slumber!
Method 1
Getting to Sleep Quickly (Easy Methods)
1Take a nice warm bath or shower in the evening. As well as relaxing you, afterwards your body will cool down, which helps you sleep better.
2Sleep naked. According to sleep specialists at the Cleveland Sleep Clinic, sleeping in the nude helps you regulate your temperature.[1] Get a comfortable temperature using blankets or duvet (of suitable warmth), sheets, and pillows. It is usually best to be slightly on the cool side.
- Preferably sleep with your arms and head out from under the bedclothes, unless the room is very cold.
- Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold.
- Keep an extra blanket right by the bed, just in case you get cold at night. Don't neglect your feet—cold feet can keep you awake!
- If you prefer to wear pajamas because they're more comfortable, loose cotton pajamas are the best as they as a rule breathe more easily than other fabrics.
3Sleep in varying positions. Changing your sleeping position can make a huge difference in the quality of your sleep. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. This should help you sleep.
- Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.
4Use a suitable pillow. If it's too thin, your head will tilt backwards, which is uncomfortable. Likewise, don't stack your pillows so that your head is propped at an angle.
- Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
- Try placing a pillow under your legs if you sleep on your back.
5Reduce your light exposure an hour or two before going to bed. Bright light before bedtime can disrupt your body's internal clock. It's one of the primary clues to the body that it's either sleep time, or waking time.[2]
- If your home is brightly lit late at night, turn off lights you do not need.
- Stop watching TV and using your tablet or phone at least two hours before bedtime too.
- Eliminate all sources of light in your bedroom. This includes windows, LED clocks, computer lights, cable boxes, and other devices with lights (unless they're very dim). You can cover them with heavy paper, cloth covers, masking tape, or just unplug them. Not only will you get a good night's sleep, you'll save electricity.
- If light still disturbs you or wakes you in in the morning, wear an eye mask. Sometimes lavender eye "pillows" can be more relaxing.
6Add gentle sounds. Use a white noise generator that generates various soothing sounds—–surf, wind, steam—–these are sounds that have no shape, and they can help your brain to de-focus on right now.
- White noise has been shown to not only help people fall asleep more quickly, but also it can disguise other noises that may wake you during the night.
- White noise or natural sound machines are often wonderful. But if you cannot afford one, a fan can make soothing noise. So can a radio tuned to "between stations", where it creates static. Make sure that the radio isn't too loud.[3]
- Repetitive or ambient music is very good for falling asleep. What's especially important is that there be no dramatic shifts in the dynamics of the music. Ambient music, such as that produced by Brian Eno, is ideal.[4] Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep.
- Turn your phone off, or to silent mode (if you use its alarm), so you will not be disturbed with texts, phone calls, and notifications.
Method 2
Moderating your Diet
1Eat dinner at least three hours before bedtime. A full stomach may disrupt your sleep, and, the heavier the meal, the longer it takes for your stomach to settle down.
- Avoid greasy foods, as not only are they not good for you but tend to inhibit sleep.
- Avoid spicy foods. Some people thrive on heavily spiced foods, but if you find your aunt's curry gives you a stomach-ache at night, seriously reconsider your dinner plans.
2Avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleeping patterns just as much as going to bed with a full stomach.
- If you find that your stomach is grumbling for food and is keeping you awake, eat a light snack about an hour before bedtime.
- Avoid foods high in carbohydrates or sugar.
- High protein foods like turkey, yogurt, soy beans, tuna, and peanuts contain tryptophan, which can help the body produce serotonin in order to relax. They also have natural, complex fats that can satiate your hunger.
3Avoid caffeine in the afternoon and evening. This includes coffee, black teas, cocoa, and caffeinated soda. Caffeine can keep you awake even if you drank it earlier in the day, as its effects can last up to 12 hours. This also includes other stimulants like those found in energy drinks even if they are not caffeine. Avoid tobacco products in the evenings as well.
4Instead, drink a relaxing warm beverage. Highly recommended beverages include a warm glass of milk or chamomile tea. However, most herbal teas are fine.
5Avoid drinking water or other fluids within one hour of your appointed bedtime. Ensure, though, that you drink at least two liters of water during the day.
- A well-hydrated body will not wake you from thirst, but drinking a big glass of water just before bed might wake you to go to the bathroom at an inconvenient hour.
6Skip that nightcap. Alcohol will make you feel sleepy, but it will also reduce the quality of your sleep as your body processes the alcohol and sugars. Alcohol tends to produce broken, shallow sleep (even if you don't notice the periods of waking during the night), which does not refresh.[5]
Method 3
Making Your Bed and Bedroom Welcoming
1Use your bedroom for bedtime. If your body is used to doing all sorts of things in the room besides sleep it may not make a smooth transition to sleep when it is time.Your mind should associate your bedroom with sleep and perhaps soothing, relaxing activities.
- Avoid: stressful work or homework, using the computer, watching TV, talking on the phone, eating, exercising, and generally anything that is stressful, energizing, very exciting, or keeps you from going to sleep on time.
- Probably OK: reading, a relaxing project, cuddling with spouse, writing in journal.
- Use your bed ONLY for sleeping.
2Make your bedroom a haven. The more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.
3Clean your room. Get rid of the cobwebs, dust the shelves, vacuum the floor. Empty the wastepaper basket. Remove dirty plates, cups, and water-bottles. A clean room sets the emotional stage for your room being a safe, healthy place, not a neglected dumping-ground to wallow in. Also, regular cleaning can alleviate allergies which can disrupt sleep. It also keeps pests like mice, rats, and cockroaches from invading your space.
- Keep your bed clean. Wash the sheets and pillowcases every week, they smell great and you will feel more comfortable sleeping.
- Don't clutter your room with things that can distract you from going to sleep. Tidy up. Throw out any rubbish and let fresh air in.
4Beautify your room. An aesthetically pleasing room will make you happier than one that's displeasing. You do not necessarily have to have your room be a page from the Ikea catalog. But simple changes, such as getting rid of an ugly bedspread or repainting your walls can subtly shift your mood.
- Make your room darker. Blackout drapes, shades, or blinds can avoid you awakening early.
- Make sure your sleep temperature is restful. If you are sweating or freezing, you will not sleep well.
5Maintain your mattress. Replace it after five to seven years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend to roll over each other a lot at night (unintentionally), it's time to go mattress shopping!
- You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
6Consider getting a new mattress. The newer types of mattresses that allow for adjustment or that mold around you may help you get a better night's sleep.
- One type of mattress lets you adjust the firmness of your bed, individually, for both you and your partner. This is ideal if you can never agree on which mattress feels right. You may both have different needs, and trying to find one you will both like generally means finding a mattress that neither of you will get a good night's sleep on.
- Another type of mattress uses memory foam, which moulds to the contours of your body as it warms up. This leaves no pressure points to cause numbness, irritation or other physical issues. This is especially useful for those with bad hips or other joints.
Method 4
Changing Your Daily Routine
1Go to bed and get up at the same time every day. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm.
- Use the same sleep schedule even at weekends. Even if you have to go to bed later occasionally, still get up at your normal time.
- When your alarm clock goes off, get up right away every day. Don't lie in or snooze.
2Consider allowing less time for sleeping. Different people need different amounts of sleep. If you take longer than 30 minutes to fall asleep, or often wake up for long periods during the night, you may be allowing too much time for sleep. You need deep, continuous sleep, even if it's shorter, rather than shallow broken-up sleep.
- So, if you normally allow say 8 hours between bedtime and getting up, try reducing it by 15 minutes - by going to bed later or setting your alarm for earlier. You may be more tired for the first few days, but that will help you sleep.
- After a week, if you're still not going to sleep quickly and staying asleep, reduce the sleep time by another 15 minutes.
- Continue reducing the sleep time by 15 minutes each week, until you are able to go to sleep quickly and stay asleep. (Waking up during the night is normal, as long as it's only for a few minutes.)
- Then stick with this new bedtime and getting up time.
3Develop a sleep routine. Try doing the same steps each night before you go to bed, to ready yourself for sleep. Consistency is the key. For a truly soothing evening, try the following steps:
- Put on some ambient music, and instead of incandescent lights, light several candles in your living room and in your bedroom.
- Practice breathing exercises (see below) or meditation, focusing on relaxing your body.
- When it's time, extinguish the candles as you make your way to the bedroom. Your home will get progressively darker until the last candle is extinguished.
4Try deep breathing relaxation before bed. Find a comfortable position. Make sure your environment is relaxed. Not much light, calm music and a space where you know you will not be interrupted are ideal.
- Clear your mind. Close your eyes and imagine all those problems that you keep in your mind everyday fading out with each breath.
- Pull in the positive. Inhale positive images that makes you happy. While you do this keep, smile.
- Focus on your breath. Feel the oxygen within your body. You should start feeling a relaxing sensation across your body and mind.
- Try to maintain this for 10 minutes every night before going to sleep.
5Exercise regularly. If you have a sedentary job, a lack of physical exertion may contribute to reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted.[6]
- Physical exertion (such as going for a run or a swim, or better yet, exercising regularly) can make for deeper and more restful sleep. To add more exercise to your day, take the stairs instead of the elevator, walk instead of catching the bus, and so forth.
- Don't exercise less than 2 hours before bedtime. Exercise can greatly enhance and promote sleep. However, your body will be "revved up" some time after your workout. (The one possible exception may be gentle yoga).
6Consider taking a nap. For some people (depending on work and your daily routine), a short rest in the afternoon can help alleviate drowsiness experienced during the day. Though naps are not for everyone - many people feel even drowsier after a nap.
- When you feel the need for a nap (should your job allow), set your timer for 15 minutes. If you're ready for a nap, you'll be asleep in a minute or two. When the timer goes off, get up immediately! Have a glass of water, and jump back into work. You will feel much more refreshed—–even more so than if you had slept for an hour.
Method 5
Medication for Better Sleep
1Try melatonin. Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark, but when light is present it does not do so, and the melatonin oxidizes back into serotonin.
- Consult with your physician about taking melatonin. Taking in the melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep. However keep in mind melatonin is a hormone (like estrogen or testosterone) and just because it is natural does not necessarily mean harmless.
2Try plain antihistamine products that cause drowsiness. These are safe when taken "without extra ingredients"—–i.e. no pain relievers, decongestant, expectorant, etc., but only for a night or two, as tolerance to them quickly builds.[7] They are not recommended as a long-term, ongoing solution––merely as a way to "kick start" you back into a good routine of regular bedtimes, relaxation techniques and managing stress.
- Read the labels. Try half or less of the usual dose so that you don't end up with a "sleeping pill hangover," which will only make your sleep situation worse.
- Be lying down in bed when your drowsiness kicks in.
- If you use prescription drugs, advise with your doctor before taking anything else. Never thoughtlessly mix medications: with the wrong combination, you could end up mixing medications the way that will do you harm.
- Be sure not to abuse any sedative. Do not take those in more than the prescribed dosage, neither beyond the recommended duration.
3Tell your doctor if you are concerned that you might have a sleep disorder. Some of the most common sleep disorders are insomnia, narcolepsy and parasomnias. If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
Community Q&A
Why doesn't counting sheep work for me?wikiHow ContributorIt may not bore you and thus you will not feel sleepy. Try breathing exercises instead. Follow your breath as it goes into and out of you body. Breathing in through you nose and out through your mouth will help calm your body.
What is the ideal position for your pillow?wikiHow ContributorYour pillow should be the right height to keep your neck straight and relaxed, with your chin pointing straight out. Ideally you should find one pillow that makes you comfortable instead of stacking them in an unbalanced pile.
What should I imagine when my eyes are closed?wikiHow ContributorIt depends on what you like. If you like animals think of a pile of sleeping kittens. If you like peace think of a rainbow or a leaf drifting across the sky. If you like anime or movies think of your favorite character, but try to keep it relaxing, because violent or action-packed imagery can keep you awake.
Will I sleep better if I drink a glass of water before I go to bed?wikiHow ContributorThat depends on your bladder control. Some people can drink before bed and sleep through the night. Other people will wake up and need to urinate during the night. Do a test on a weekend night so that you can sleep in if need be.
How do you get comfortable in bed?wikiHow ContributorIf you're uncomfortable or wake up stiff, try a different pillow or mattress. If you're cold, put a hot water bottle or electric heating pad in your bed ten minutes before bedtime.
How do you sleep when you're bored?wikiHow ContributorTry listening to relaxing music, or doing math problems in your head (2 x 2 x 2 x 2…). If you're still not tired, sip a warm drink or read a calm book.
Why do I feel sleepy even when I get plenty of sleep?wikiHow ContributorIf you sleep for too long, your body will go into a sort of hibernating state, so it will want to keep sleeping. Get on a regular sleep schedule to normalize your routine, exercise in the morning to jumpstart your energy and eat a well-balanced diet to keep you going throughout the day.
What does melatonin mean?wikiHow ContributorMelatonin is a substance found in animals, plants, fungi, and bacteria. In animals, it is a hormone that anticipates the daily onset of darkness, however in other organisms, it may have different functions. Likewise, the synthesis of melatonin in animals differs from that in other organisms.
How do I stop getting up with the midnight blues?wikiHow ContributorKnow what might be causing this. Some reasons for this are: Depression/anxiety, medications or menopause, (un)diagnosed illnesses, pregnancy, drug or alcohol abuse or poor sleeping conditions. Go to a doctor if you're unsure whether you have any of the listed things - they need to be treated. It can also help to read, write in a journal or write down a list of things to do/thoughts. If you like drawing, Zentangle or coloring, these activities can be calming to do.
How do sleep when you have a lot on your mind?wikiHow ContributorTry writing down your thoughts in a notebook. Or, write a list of things to do tomorrow. That way, your brain can be at ease knowing it's all been written down.
I have trouble falling asleep. Do you have any suggestions?wikiHow ContributorDrink warm milk. Don't use your phone or watch TV because that'll make you more awake. Keep your room dark. Read a book until you feel sleepy.
How can I fall asleep when I feel like I can't?wikiHow ContributorGet as comfortable as possible and drink some warm milk or herbal tea before getting into bed to calm your body. Turn off your phone, eliminate all distractions and focus on your breathing to fall asleep quickly.
Which side I should sleep on?wikiHow ContributorScience says that sleeping on your left side helps you fall asleep better. It also seems to aid digestion. If you are experiencing any digestive issues that are keeping you from falling asleep, then sleeping on your left side would definitely be a good idea.
How can I fall asleep faster when I go to bed at 9 PM, but can't fall asleep until 1 AM?wikiHow ContributorYou may have insomnia and possibly your doctor can help. However, it would be good to try to self resolve this. Since you're awake anyway, read. Do not use electronic devices as these keep you too alert but use real magazines, books, textbooks, etc. and read. Reading is soporific late at night (tiring) and eventually it'll cause you to feel sleepy enough to try to sleep. In some cases, it can help to push on even when feeling drowsy, until the book drops and you actually sleep. Also check that you're warm/cool enough, that light isn't coming into your room (including from charging devices) and that noise is as minimal as possible. Last but not least, don't fret about it––it is going to happen more if you worry it will happen.
I keep abruptly waking at night time, what can I do?wikiHow ContributorDon't worry, humans normally wake up briefly in the night as it is an evolutionary development to check for safety during the night when humans were cave dwellers. If you have had alcohol before going to bed, this can also cause you to wake up often during the night. However if your wake ups are not brief (as in you cannot quickly resettle to fall back to sleep), seek a doctor out as you may have a sleeping disorder.
How do I make my bed more comfortable so that I can get better sleep?wikiHow ContributorCheck that your mattress is good enough for comfort; if not, it might be time to upgrade/replace it. Place a nice soft and possibly satiny, silky comforter on top of the bed. Use quality cotton (high count) or satin sheets. Add soft pillows that mold to your head shape. Ensure that there are no lights from digital devices around your sleeping area.
Can I sleep with the lights on?wikiHow ContributorLights can disrupt the sleep cycle and make it more difficult to fall asleep. If you must have a light, use a dim nightlight that won't cause too much disruption.
How can I become a morning person?wikiHow ContributorGet on a regular sleep schedule so your body naturally wakes up earlier. Start your day off with some light exercise and eat a well-balanced breakfast to jumpstart your day and keep you fueled all morning long.
Should I sleep with socks on?wikiHow ContributorYes, you can if you like. Some people find they cannot sleep without socks on if their feet are cold. If you use creams or lotions on your feet, wearing socks can keep these off the bed sheets and soaking into your skin instead. Socks can also help with preventing bites when traveling.
Why does it take me hours to fall asleep even with this advice?wikiHow ContributorIn this case you should talk to a doctor.
Is sleeping on a mattress good for my muscles?wikiHow ContributorDefinitely. If you want something good for your muscles and joints, sleep on a softer mattress, perhaps with memory foam.
I've waking up at night to use the bathroom, even when I've stopped drinking water for three hours before going to bed. What can I do to stop waking up in the night like this?wikiHow ContributorIt is normal if you wake up for a few minutes, but if you are needing to use the restroom in the night, it may be because you have excess salt in your body and are retaining water. Try avoiding foods that are high in sodium, and do not drink water in the evenings.
Why is it that even when I sleep for 8 hours I still I feel sleepy?wikiHow ContributorIt could be that your day is physically difficult causing you to require more sleep. Also many people, especially school-aged children, require more than 8 hours of nightly sleep--as much as 10-12 hours a night.
What if I feel that I didn't sleep, but my parents saw me sleeping deeply?wikiHow ContributorMaybe your REM sleep cycle is not working properly. You could go to a sleep specialist and have them monitor you for a night. They may have a solution to help your body rest more while you sleep.
How can I sleep better when I'm feeling homesick?wikiHow ContributorYou can keep a picture of your family next to your bed and fall asleep facing it, just thinking about how great they are, not how much you miss them.
What if I never feel tired?wikiHow ContributorIf you're not tired, then try exercising a couple of hours before bedtime and drinking some herbal tea or warm milk to calm your body and prepare for bed. Turn your phone off, eliminate distractions and focus on your breathing to fall asleep.
What can I do if I don't have a sleeping disorder, but still can't sleep and tablets don't work?wikiHow ContributorAsk your doctor if he can prescribe a stronger sleeping pill, or even ask your doctor if he can give you a double dose of melatonin. If that doesn't work, you can always try to be more active and eliminate naps throughout the day.
I have issues sleeping due to anxiety and paranoid fears. How can I fix this?wikiHow ContributorTry listening to classical music or nature sounds to calm you. Pray a lot.
How can I have good dreams?wikiHow ContributorYou cannot ensure that you always have good dreams, but try to think of nice things that make you happy before you go to sleep.
How do you know you have a sleeping disorder?wikiHow ContributorYou will know if you are diagnosed with one. If you think you might have a sleeping disorder, see a doctor. Until then, you can try searching your symptoms online and see if they seem to match any particular disorder - there are different kinds.
Does listening to rock music affect your health?wikiHow ContributorAt normal volume levels, listening to any music will not be harmful to your health. Many healthy people listen to rock music and they are healthy. However, listening to music at a high volume can permanently damage your hearing.
What if you are really tired but when you hit the bed, you are no longer tired?wikiHow ContributorThis can happen if you're really wound up about something or you're in pain of some sort. It is quite possible to be both very tired but unable to fall asleep. In this case, try to treat the hurdle, such as writing down the thoughts first, then sleeping (if this is too tiring, then you'll fall asleep!), or taking a painkiller to address the pain. Also check that the room and bed aren't too hot or cold. Then, lie and just rest until sleep falls upon you.
How do I get a full eight hours of sleep?wikiHow ContributorIf you need to wake up early in the morning, try going to bed earlier than you usually would, as you may not fall asleep instantly. Use the methods above if you have trouble trying to fall asleep.
When it says keep calming/quiet music playing, does that mean I can't listen to Fall Out Boy while I sleep?wikiHow ContributorGenerally, when people say relaxing music, they mean something like classical music or nature sounds. However, this is somewhat subjective. If you think rock/pop music is relaxing, Fall Out Boy might work for you. If not, try classical music or something similar. If Fall Out Boy doesn't help you relax and you don't want to listen to another kind of music, try turning a fan on in your room or playing some white noise.
- Make sure your sheets are clean.
- Let your body get used to what you are going to do: calm your body down; by lying down; then thinking of things which are comfortable, and laying for a couple of minutes. You will get used to it and fall asleep.
- Be sure that you are in a room that is at a temperature that you will be happy with. If it is too warm, a fan would be useful to cool you down.
- Always go to the restroom before you go to bed.
- If you get aching feelings and pains after sleeping then the cause may be you are sleeping in a bad position. If sleeping on your back is uncomfortable, try the tennis ball trick: get an old pajama top and sew a tennis ball onto the back and wear it while you sleep. This way you can stay on your side and have a better night's sleep.
- Make sure you have a pillow that's perfect for you. This goes for both firmness and material.
- You should try reading right before bed. Not only does it calm down your body, it's a great way to finish that book series!
- Have a mental routine: once you are lying in bed and comfortable, think of the same thing every night. Sing yourself a lullaby in your head, or picture a peaceful place. Just think of calming thoughts to ease yourself into sleep.
- Do not have any alarm clocks or TV's facing your bed.
- A few hours before bed, watch a video, movie, or listen to some positive music.
- If you sleep with the door open, close it and that will block out any noise.
- Have a 'security blanket', something soft to clutch. Like a small pillow, an extra bit of your blanket, or even a stuffed animal. Usually, this gives you comfort and that little feeling of security, and will help you settle and sleep better.
- Make sure you don't have too many things in your bed.
- Before you sleep think why you need good sleep.
- If you have acid reflux or a similar problem, propping your head up just a little bit is quite nice (like adding one thin pillow).
- Take a drink with you in case you get thirsty in the night.
- As distressing as not being able to fall asleep swiftly may be, bear in mind that it is normal to experience a period of sleeping difficulties for a whole number of reasons, some perhaps unknown to the person with difficulties of falling asleep, and that many people overcome insomnia naturally after a short period of time.
- A pet in the room can wake you because of its weight, movement, demands for food or need to being let out. Choose sleep over pet comfort!
- Try thinking of all the good parts of your day and if you had a bad day think of the good things you will do tomorrow.
- Do not keep any computers or TV's in your bedroom or, keep them in your just just don't use them for two hours before bed.
- Meditate and do some yoga.
- If there is a lot on your mind that's keeping you from falling asleep, write it down so that you can sort it out when you get up in the morning.
- If you're cold, add a second blanket.
- Sleep with your head higher than your feet; this will cause you to have peaceful dreams, apparently.
- Make sure your room is dark, it will help you relax better.
- Bring a something to hug (pillow, stuffie, blanket)
- Have a soft pillow, and make sure you're going to be comfortable while asleep.
- If you must smoke, have your last nicotine product at least two hours before going to sleep as nicotine is a stimulant.
- Listen to relaxing songs or lullabies. Don't read anything that is dramatic or thrilling before bed as this might cause nightmares.
- Have a cup of ginger and chamomile tea.
- Listen to relaxing music.
- Take a soft, fluffy pillow in your arms to cuddle with. Make sure the pillow is cool, as this will make you fall asleep faster. A stuffed animal will do as well.
- Try gentle meditation 15 minutes before bedtime.
- Create a bedtime ritual. For example, every night when you are getting ready for bed, drink a glass of warm milk, lay down, And think about how your day went. Eventually, your body will associate this process with sleeping and you will begin to fall asleep easier!
- Try a thing I call the 1,4,5 breathing you breath in for 1 second, breath out for 4 , and close eyes whilst doing it and repeat 5 times.
- Try having a hot water bottle in your bed. It keeps you warm and it's comforting to cuddle something. Make sure it's sturdy and won't leak or break and only use it in cold climates.
- Hang something lavender scented or (lightly) spray something with a lavender scent over your bed and/or room. Lavender is proven to help you to feel calm and fall asleep.
- Use an old-fashioned alarm clock instead of your phone's alarm. When using your phone's alarm, you may end up checking emails and text messages.
- Turn aflame particular candles that have a light, calming scent, like lavender, vanilla or fresh clean scents.
- Use aromatherapy essential oils, such as lavender to help relax yourself and aid with relaxation.
- About 20 minutes before you sleep, put your blanket inside the dryer. It'll make it warm and cozy when you take it out and will make you very comfortable.
- Make sure to have all lights turned off.
- Taking probiotics daily has been shown to improve sleep.[8]
- Try not to fall asleep with the TV on, as it accustoms your body to need the noise in order to fall asleep. If you wake up in the middle of the night and feel that it's unbearably quiet, you may have difficulty getting back to sleep.
- If you choose to cover sources of light in your room, make sure you don't create a fire hazard. For example, do not cover a source of heat like a light bulb with paper or cloth. If using candles, always blow them out before sleep and never leave them unattended. If you can't be certain you'll remain awake to blow out candles, do not use them at all in your bedroom space! Or you can place the candle on a broad plate where it when burn out safely.
- Don't use chamomile tea if you are allergic to ragweed, or are on blood thinners.
- Keep track of your use of sleep medication (over the counter or not), as such medication can become addictive, leaving you unable to fall asleep without them. Additionally, the medication's side effects may influence your daily routine, as well as reduce your overall sleep quality at night.
Sources and Citations
- ↑ http://www.medicaldaily.com/underneath-your-clothes-5-amazing-reasons-sleeping-naked-good-your-health-292278
- ↑ See, for example, http://www.sleep.health.am/sleep/more/circadian-rhythms Armenian Medical Network - "Circadian rhythms - Physiological Basis of Sleep and Wakefulness."
- ↑ http://www.consumerreports.org/health/conditions-and-treatments/sleep/sound-machines/sleep-sound-machines.htm Consumer Reports – "Sleep Sound Machines"
- ↑ http://www.slate.com/articles/arts/music_box/2012/11/brian_eno_s_lux_reviewed.html
- ↑ http://www.huffingtonpost.com/russell-rosenberg-phd/alcohol-sleep_b_902578.html
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/15892929 Pub Med – "The Effects of Exercise on Sleep"
- ↑ http://www.mayoclinic.com/health/sleep-aids/AN01820
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/17851460
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text:
|Publication number
|Publication type
|Application number
|Publication date
|Jun 1, 1976
|Filing date
|Apr 8, 1974
|Priority date
|Jan 17, 1973
|Also published as
|Publication number
|Lawrence R. Ramberg
|Original Assignee
|Ramberg Lawrence R
|Export Citation
|BiBTeX, EndNote, RefMan
|Patent Citations (2), Referenced by (25), Classifications (12)
|External Links: USPTO, USPTO Assignment, Espacenet
This application is a continuation of application Ser. No. 324,316 filed Jan. 17, 1973, now abandoned.
This invention relates to improved frame assemblies for reinforcing a concrete structure, and to improved, prefabricated reinforcing frame sections which are easily erected on site into a frame assembly to which interior water-repellent paneling may be directly applied, and to which concrete, such as lightweight concrete, may be efficiently and quickly applied.
One of the known modes of providing exterior structural walls for buildings, such as homes, is to erect and form reinforced concrete walls. Because the load bearing characteristics of concrete itself is not usually sufficient to serve as a wall, it is necessary to embed reinforcing material in it. As such, reinforcing material, such as reinforcing rods or reinforcing wire mesh, must initially be mounted in some way, either temporarily to a support, or, for example, with the lower ends of long vertical reinforcing rods initially embedded in a slab for the building. In such cases, it is thereafter usually necessary to provide a temporary frame, as of wood, into which concrete is poured or sprayed to form a wall about the reinforcing rods, after which the temporary wood form is removed. If a temporary frame is omitted, and concrete is sprayed, as on a mesh form, very substantial quantities of the sprayed-on concrete are wasted.
In accordance with this invention, many of the disadvantages inherent in the usual methods of forming reinforced concrete walls and roofs, such as for one or two story dwellings, are minimized or avoided completely. Indeed, this invention provides frame sections and assemblies which are easily erected and which are easily secured to each other to form a skeleton assembly for reinforced concrete walls and roofs. The frame sections incorporate J-shaped vertical frame members which, when erected on site, provide convenient screed lines and easily connected joints. The L-shaped frame sections give enhanced strength at windows and doors after application of the concrete. The prefabricated frame sections of this invention are easily and quickly erected on site into assemblies and a unitary skeleton reinforcing assembly for entire walls and buildings, dramatically speeding the erection time of reinforced concrete structures.
Further objects, advantages, and features of this invention will become apparent from the following description and drawings, of which:
FIG. 1 illustrates a typical array or assembly of prefabricated frame sections of this invention to which concrete may be applied;
FIG. 2 is an enlarged cross-sectional view taken substantially along line 2--2 of FIG. 1;
FIG. 3 is a view similar to FIG. 2, to which concrete has been applied;
FIG. 4 is an enlarged, fragmentary perspective view of a frame section of FIG. 1;
FIG. 5 is a view similar to FIG. 4 showing concrete applied to it;
FIG. 6 is a cross-sectional view, similar to FIG. 2, illustrating a modified form of frame assembly embodying features of the present invention;
FIG. 7 is a front elevational view of an extension frame member utilized in the modified form of frame assembly, with part broken away; and
FIG. 8 is a cross-sectional view, similar to FIG. 6, illustrating the modified form of frame assembly seen in FIG. 6, with its extension frame member removed.
FIG. 1 illustrates a plurality of frame sections of this invention in a typical skeleton assembly array which might serve as a portion of a front wall of a one-story home. Frame assembly 10 is seen to comprise a plurality of generally co-planar frame sections 11, 12, 13, 14 and 15. Some of the frame sections are generally L-shaped, whereas others, such as section 15, are generally rectangular in peripheral outline. A typical frame section 11 comprises a plurality of elongate frame members, including a horizontal base member 11a, a horizontal header 11b, an intermediate horizontal member 11c, a vertical side member 11d, a second vertical side member 11e, and a third vertical side member 11f. These members are preferably secured together at their respective ends, as by tack welds, to form a rigid frame section 11. Similarly, frame section 12 comprises a series of tackwelded frame members 12a, 12b, 12c, 12d, 12e and 12f, L-shaped frame sections 13 and 14 include corresponding members. Frame section 15 is generally rectangular, and comprises a plurality of frame members icluding horizontal base member 15a, horizontal header 15b, and opposed spaced vertical members 15c and 15d which are approximately secured to each other as by tack welds to form rigid frame section 15.
So that cement, particularly sprayed cememt or concrete, will ultimately fill the channels and the frame sections, the horizontal frame members are desirably L-shaped, each having a single horizontal leg and a single vertical leg.
In accordance with this invention, the vertical frame members are J-shaped in end view. It has been found that such a shape, rather than the U-shape channel members of my prior application, provides a number of important advantages in the use of the frame sections, both in setting them up and installing them, as well as in their subsequent use.
Referring now to FIG. 2, a typical cross-section, frame members 11f and 12f are seen to be J-shaped and to have, respectively, central webs 16 and 22, long legs 18 and 24 and short legs 20 and 26. Each of the long legs 18 and 24 defines suitable vertically spaced apertures 30 for receiving and accommodating tie rods, whereas each of the short legs defines suitable vertically spaced apertures 32 for receiving the ends of reinforcing rods (see FIG. 4). Reinforcing rods 40 which span the space between opposed vertical J-shaped members, are provided in sufficient number to provide the strength characteristics desired of the particular frame section and frame assembly. To secure adjacent frame sections together, tie rods 42 are provided in apertures 30 horizontally adjacent rods 40. Tie rods 42 are easily positioned in apertures 30 and because apertures 30 and 32 are in different legs, it is possible, without unduly weakening the vertical frame members, to position the tie rods in the same horizontal plane as the reinforcing rods 40. When the sections are finally filled with concrete, the close horizontal adjacency of the reinforcing and tie rods 40 and 42 produces a wall structure of greater strength than those of prior art constructions.
As seen in the drawings, at least one elongate horizontal reinforcing rod 40, and depending upon the height of the unit, more than one reinforcing rod 40, spans the width of the frame sections between the confronting vertical members. The ends of the reinforcing rods 26 are preferably secured at the openings 32 as by nuts 44.
The vertical members may provide openings 30 and 32 which are as much as 3/4 inch in diameter, thereby to accommodate, as desired, reinforcing and tie rods having diameters ranging from approximately 1/4 inch to 3/4 inch, depending upon the strength required from the reinforcing frame assembly to be embedded in the particular concrete structure. It has also been found desirable to form the frame members from 20-gauge black iron into channels having dimensions of between about 2 and about 3 or 4 inches, although, of course, other dimensions and materials may also be used.
To form the frame sections 11, 12, 13, 14 and 15, their vertical and horizontal members are laid out and are then secured to each other, as by tack welding. Thereafter reinforcing rods 40 are slid through the openings 32 in the short legs, the legs 22 of the confronting vertical members. The reinforcing rods 40 are somewhat shorter than the full width of the frame section between the vertical members so that the ends of the reinforcing rods 40 lie between the long legs at each side of the frame sections.
After the reinforcing rods 40 are secured in position, as by nuts 44, at least one second elongate reinforcing rod, such as a vertical reinforcing rod 46, is positioned perpendicularly to rods 40, as illustrated in the drawings. Desirably, they are secured to the horizontal reinforcing rods 40, as by tying them together with tie wires 48, or the like. As such, the vertical reinforcing rods 46 cross and are secured to the reinforcing rods 26 and, together with frame section members and the reinforcing rods 40, define an opening reinforcing network. Desirably, each frame assembly incorporates at least three reinforcing rods. It will be seen that the ends of the second reinforcing rods 46 also lie within the outer periphery defined by the members of the associated peripheral frame section.
The frame sections necessary to form a desired frame assembly 10 may be prefabricated, as in a factory, from which they are transported to a construction site for erection.
As illustrated in FIG. 1, a typical use of prefabricated frame sections, such as those forming assembly 10, would be to erect them on a pre-formed concrete slab S. A frame assembly, such as assembly 10 consisting of a plurality of sections 11-15 is positioned and mounted on a slab S in a predetermined location on the slab. The location may be predetermined, as by a series of short reinforcing rods 50, each having one end embedded in the slab and the other end projecting upwardly. Rods 50 are spaced and located to enter appropriate locating apertures in the horizontal base members of the frame sections. If such rods are used, they will serve, subsequently, to help tie the entire reinforced concrete structure to the slab.
The frame assembly array illustrated in FIG. 1 provides openings for, for example, a door and windows. Other frame assemblies may provide for solid walls. Further, it is preferable that each pair of frame sections, wherever possible, be connected by at least two tie rods 42.
Once an assembly, such as the front wall assembly illustrated in FIG. 1, has been erected, it may be combined with other assemblies for sidewalls, back walls, roofs and the like, which may be secured to each other and to the slab as appropriate. Indeed, the corners formed at intersecting walls tend to stabilize an entire peripheral exterior wall assembly to eliminate the need for supports to maintain the vertical assemblies in their vertical position during spraying of the concrete. Roof frame assemblies can be directly secured to the upper edges of vertical frame assemblies to form a complete wall and roof network for a home to which concrete may be applied at one time.
To complete a suitable skeleton array, the interior of the erected frame assemblies is covered, as with water repellent paneling, such as waterproof or water repellent plasterboard. This may then serve as a final interior wall surface for the reinforced concrete structural member. Where desired, insulation may also be provided.
To that end, in the embodiment illustrated, panel board P is secured with an insulation panel W by suitable fasteners 60 to support surfaces provided by legs of the frame members. Fasteners 60 pass through the paneling P and W and into the frame member legs, as illustrated by FIG. 2.
After paneling and insulation have been suitably mounted to the frame sections, the assembly is ready for the application of concrete, such as sprayable lightweight concrete. The panel boards P (which may serve to provide either a finished interior wall, or one which may be subsequently finished with plaster), serve as a backing for the skeleton frame assembly omitting the necessity for temporary forms, or the like. When concrete C is sprayed from the exterior surface, it forms against the paneling P (or panel W if insulation paneling is present) and about each of the frame members, sections and assemblies. The use of L-shaped horizontal members facilitates filling the frame assemblies with concrete completely.
It may be seen that the use of J-shaped vertical members, such as members 18 and 24, when butted, as seen in FIGS. 2 and 3, produces only one projection F per joint beyond the reinforcing rods and to the surface of the concrete. In my prior application, pairs of butting U-shaped channels produced three projecting channel edges per joint, exposing more metal at the surface and making it more difficult to provide a uniform outer surface after the concrete C was sprayed onto the frame assembly. Indeed, the single projection F per joint provides a most useful screed point for the sprayed concrete. Further, because the frame sections are tied together by short tie rods 42, the entire structure is formed into a strongly reinforced unitary structure. That provides very strong wall sections, or roof sections, or entire building shells quickly and efficiently, and with a minimum of waste of concrete.
Referring now to FIG. 6, a modified form of the frame assembly 10 is illustrated which permits a wall to be constructed with either a standard 4 inch thickness, a 6 inch thickness, or an 8 inch thickness, the latter two being especially for below-grade or retaining walls. This is accomplished by employing an extension frame member 119 in the construction of the frame assembly 10. An extension frame member 119 is illustrated in side elevation in FIG. 7 with the major portion of it broken away.
The extension frame member 119 is, in fact, an elongated strip of 20-gauge black iron sheet having an inside edge 119a and an outside edge 119b. The length of the member 119 varies with the height of abutting frame sections 11 and 12, for example, being substantially the same as this height. According to the invention, the width of the extension member 119; i.e., the distance between the inner edge 119a and outer edge 119b of the member, is 6 inches.
The strip frame member 119 has, at uniformly spaced positions along its vertical length, groups of four horizontally spaced apertures 130a, 130b, 130c and 130d. Only one set of these horizontally spaced apertures 130a-130d is shown, adjacent the upper end of the strip member 119.
The three apertures 130a-130c are evenly spaced transversely of the plate 119, starting from adjacent the inner edge 119a, as will be recognized, while the aperture 130d is spaced a greater distance from the aperture 130c and positioned adjacent the outer edge 119b of the plate. According to the invention, the aperture 130a is centered 1 inch from the inside edge 119a, the aperture 130b 3 inches therefrom, the aperture 130c 4 inches and the aperture 130d 5 inches. The sets of apertures are spaced vertically at a distance of approximately 11/2 feet to accommodate reinforcing and tie bars in a manner hereinafter discussed.
The manner in which an extension frame member 119 is incorporated in a frame assembly 10 to provide a wall 6 inches thick is illustrated in section in FIG. 6. As previously described, the frame assembly 10 includes a plurality of frame members 18 and 24 which are generally J-shaped in end view. The frame members 18 and 24 each have a corresponding shorter leg 18a and 24a, and corresponding longer legs 18b and 24b. According to the modified form of the assembly 10 embodying features of the invention, a 1/2 inch segment at the free ends 18c and 24c of the long legs 18b and 24b, respectively, is bent in the manner illustrated, to a point where it is offset 3/8 of an inch from the plane of the longer leg in question.
It will be observed that the frame members 18 and 24 are disposed in vertical pairs against insulation paneling W along the length of the frame assembly 10, with each long leg 18b and 24b of each pair in spaced, opposed relationship. Thus, the long leg 18b of frame member 18 faces the long leg 24b of the frame member 24. An extension member 119 is disposed in the space between the longer legs 18b and 24b of each pair of frame members 18 and 24, respectively. The outer edge 119b of the member protrudes 2 inches beyond the flared edges 18c and 24c of the longer legs 18b and 24b. In this position, elongated tie rods 42 can be inserted through the frame members 18 and 24 and through the extension member apertures 130b.
The apertures 130d adjacent the outer edge 119b of the extension member 119 receive parallel tie rods 143. In addition, as hereinbefore discussed in relation to the embodiment of the invention seen in FIGS. 1-5, the shorter legs 18a and 24a of the frame members 18 and 24 each have openings 32 therein adapted to receive reinforcing rods 40, which also extend parallel to the tying rod 42. It will thus be apparent that reinforcing rods 40 and 43, tie rods 40, frame members 18 and 24, and the extension member 119 cooperate in the frame assembly 10 to form an open, reinforcing network adapted to receive a quantity of concrete. The thickness of the concrete structural member formed by applying concrete to the frame assembly 10 is determined by the distance which the extension frame member protrudes from between the long legs 18b and 24b. This extension distance is, in turn, dictated by whether the tie rod 42 is passed through apertures 130a or 130b in the extension member 119.
By moving the extension member to a position where its outer edge 119b extends four inches from the edges 18c and 24c, a wall thickness of 8 inches is achieved. In this position, the tie rods 42 extend through the aperture 130a in the extension member 119.
It is also possible to insert the extension member 119 fully between the legs 18 and 24 until its inner edge 119b is flush against the insulating board W. In such case, only approximately an inch of the outer edge 119b of the extension member 119 protrudes from the edges 18c and 24c, and the tie rods pass through the apertures 130c. This construction may be utilized to attach a "feature" strip to a 4 inch wall where the edge 119b protrudes, for example.
Where a normal, 4 inch thick concrete wall is being constructed according to the invention, these long legs 18b and 24b would be positioned flush against each other in the manner shown in FIG. 8 and hereinbefore described in relation to FIGS. 1-5. Concrete would be shotcreted on the walls to a point flush with the edges 18c and 24c. The V-shaped gap formed between these flared edges would then be filled with a suitable caulking compound to prevent moisture seepage between the wall segments.
When assembly of the frame units and extension members is made in the field, before the tie rods and reinforcing rods are all in place, the extension members 119 are temporarily secured to corresponding ones of the legs 18 and 24 with a suitable contact adhesive. As a result, they are easy to handle and do not fall out of position.
The L-shaped frame sections hereinbefore described are most effectively used at windows and doors. It was previously thought that use of a series of rectangular frame sections which serve to frame doors and windows, the peripheral edges of the rectangular frame sections being in line with the vertical edges of the window and door openings. However, it was determined that a stronger frame assembly is obtained when the frame sections are generally L-shaped and meet inwardly of the vertical edges of the windows and doors, as is clearly illustrated by FIG. 1.
Although rectangular and L-shaped frame assemblies have been illustrated, it will be apparent that frame assemblies having other external peripheral configurations may be used. For example, triangular frame assemblies may be formed, wherein first reinforcing rods are positioned in two opposite frame members, and second reinforcing rods are secured to the first reinforcing rods and cross the first reinforcing rods. Further, the frame assemblies may be flat coplanar assemblies, or may assume other shapes, such as a parti-spherical shape.
It will be apparent to those skilled in the art, from the foregoing description and drawings, that frame sections and assemblies, and skeleton arrays other than those specifically illustrated and described may be made within the spirit and scope of this invention. Accordingly, this invention is not to be considered as being limited by the foregoing specification and drawings, except insofar as is required by the appended claims.
|Cited Patent
|Filing date
|Publication date
|Mar 23, 1911
|Jul 9, 1912
|George W Hansbrough
|Building construction.
|Jul 6, 1971
|Jul 10, 1973
|L Ramberg
|Reinforcing assembly and method of forming reinforced concrete building walls, roofs and the like
|Citing Patent
|Filing date
|Publication date
|Feb 6, 1995
|Jul 9, 1996
|Majnaric Technologies, Inc.
|Method and apparatus for bridge construction
|Jul 28, 1995
|May 6, 1997
|Huntington Foam Corp.
|Method and apparatus for forming of a poured concrete wall
|Feb 25, 1997
|Apr 20, 1999
|Watkins; Michael W.
|Wall construction process
|Dec 20, 1999
|Jan 29, 2002
|Majnaric Technologies, Inc.
|Long-span in-situ concrete structures and method for constructing the same
|Aug 2, 2000
|Jul 2, 2002
|Anton B. Majnaric
|Methods for constructing a bridge utilizing in-situ forms supported by beams
|Dec 7, 2000
|May 13, 2003
|General Electric Company
|Ring plate around openings in reinforced concrete containment vessel
|Mar 27, 2006
|Apr 28, 2009
|Brentmuir Developments ( 1993) Limited
|Concrete panel construction system
|Jun 14, 2011
|Brentmuir Developments (1993) Limited
|Concrete panel construction system
|May 28, 2013
|Integrity Wall, LLC
|Wall panel and method
|Jun 28, 2011
|Jun 25, 2013
|The Plycem Company Inc.
|Load bearing wall formwork system and method
|Apr 19, 2012
|Apr 29, 2014
|The Plycem Company Inc.
|Concrete flooring system formwork assembly having triangular support structure
|Mar 27, 2006
|Aug 24, 2006
|Dilorenzo Nick
|Concrete panel construction system
|Jul 26, 2007
|Jan 29, 2009
|Deans Brian W
|Seismic support and reinforcement systems
|Oct 31, 2007
|Jan 29, 2009
|Deans Brian W
|Seismic support and reinforcement systems
|Oct 31, 2007
|Jan 29, 2009
|Deans Brian W
|Seismic support and reinforcement systems
|Apr 13, 2009
|Aug 6, 2009
|Dilorenzo Nick
|Concrete panel construction system
|Aug 25, 2010
|Mar 3, 2011
|Frederick Hartmann
|Wall panel and method
|Jul 11, 2008
|May 5, 2011
|Roger Saulce
|Panel interlocking system
|Dec 29, 2011
|Ronald Jean Degen
|Load bearing wall formwork system and method
|Jun 8, 2011
|Sep 19, 2013
|Douglas Charles Owens and Alistair William Capamagian as Co-Trustees for the Nereides Trust
|Building system
|Dec 5, 2001
|Jun 12, 2002
|General Electric Company
|Ring plate around openings in reinforced concrete containment vessel
|Sep 7, 1995
|Mar 14, 1996
|Graham Shandiman
|Structural panel
|Jul 11, 2008
|Jan 14, 2010
|Saulro Inc.
|Panel interlocking system
|Jul 16, 2010
|Jan 20, 2011
|Thiess Pty Ltd
|Liquefied natural gas tank
|Apr 11, 2014
|Jun 25, 2015
|Highland Technologies, LLC
|Durable wall construction
|U.S. Classification
|52/348, 52/665, 52/745.09, 52/378, 52/581, 52/448
|International Classification
|Cooperative Classification
|European Classification

subset: commoncrawl


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Skip to comments.Stewie, The World's Longest Cat Dies In Nevada
Posted on 02/05/2013 4:22:08 PM PST by Gefn
RENO, Nev. (AP) Stewie the Cat, the longest domestic cat in the world at more than 4 feet long from nose to tail, has died. Stewie was surrounded by family when he succumbed to a yearlong battle with cancer Monday evening at his Reno home, owner Robin Hendrickson said Tuesday. He was 8. Guinness World Records declared Stewie the record-holder in August 2010, measuring 48.5 inches from the tip of his nose to the tip of his tail.
(Excerpt) Read more at news.yahoo.com ...
longcat kitty ping
Long kitty bttt.
"RIP Stretch"
Awww, poor Stewie, at 8 he was way too young to die. RIP Stewie, you were loved while you were on earth.
If I had to live in Nevada, I think I'd die too.
So long, Stewie.
We had a huge Maine Coon cat but I never considered measuring him.
He was a beautiful kitty... sorry for the owner's loss.
Maine Coon they can be huge. Our kids have a couple of them, they're big, but not as big as that cat. Best thing about the breed, they act like dogs :) They run to greet you at the door, play fetch, shake hands, etc.
I love it!
I've been to three of them . I would love to visit the Longcat tower.
I submitted our cat "Smiley" to Guiness as the longest cat. Before I glued some whiskers and a couple of cardboard ears on him, he was an alligator. They almost accepted him, but one of the judges remembered there aren't any green cats.
She's lovely!!!!!
Congrats on your kitten! Do you have a name picked out for her?
Her name is Mosi (rhymes with Rosie). She just turned 9 weeks. Picture here is 4 weeks old. She's 100% Maine Coon.
Here's my buddy, Bob.
Stewie (?), I thought the Cat's name was John Holmes.
He's a Pepper.
Congratulations on your beautiful new furbaby! May you have many years of happiness together.
Welcome to the world Mosi! May you have a long and happy life with your new human family.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.


text:
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Definition of tutelage in English:
noun[mass noun]
1Protection of or authority over someone or something; guardianship: the organizations remained under firm government tutelage
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List all words starting with acidly
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Laboratory Asst II PRN
Integrated Regional Laboratories - Fort Lauderdale, FL
Performs any three of the following non-technical support functions in a hospital/clinical laboratory setting:....
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OB Scrub Asst/Unit Sec PRN 7a-7p
Palms West Hospital - Palm Beach - Loxahatchee, FL
Directs communication with the nursing unit. Unit Secretary experience in a hospital setting preferred. Graduate from an accredited unit secretary training...
NURSE MANAGER II - PACU/PreOp/Endo-Surg Services North Naples Campus
NCH Healthcare System - Naples, FL
Assists the Director and Asst Director to develop, implement and monitor compliance to the unit operating budget, performance and regulatory agencies....
Executive Asst to the CEO
APGFCU - Edgewood, MD
And supports their activities on behalf of the credit union. Supports candidates to ensure biographies are in compliance with the corporate by-laws....
Presence Health - Rockford, IL
Serve as a liaison to patients, families, support departments, etc., to adequately plan for patient needs. PLC St Anne Center....


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Well... my resources are quite limited right now. None of my computers has a DVD/RW drive and I atm, I only have a 8GB stick. I am running Windows 7 and Linux.
I managed to format the USB Stick with IATKOS L2 using transmac. I also installed EasyBCD on Windows 7 as I was told that was all I needed to install the system. But now I am stuck.
Of course, if I try to boot the USB from my BIOS i get a booting error.
From EasyBCD I added a OS X entry in the boot list. I can select it, and it takes me directly to what seems to be a Chameleon boot screen, but only with a Windows Icon and a message about booting windows or pressing F7 (IIRC) to select other options. In that screen keyboard does not work (i have a DELL USB Keyboard).
Any tips on what to do next, or how can i boot my USB stick containing IATKOS L2?
Thanks for your time.
Well, as I found out, I am able to boot any ISO image from my harddrive with EasyBCD. So I tried doing it with #####.iso.
But once I get to the menu, my keyboard is not working...
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Capitol Hill Critics Second-Guess Agencies Using...
Loss of Lives in Clinical Trials...
Matching Healthcare Solutions with Delivery Experience...
Reader Contributions Are Encouraged So We...
Durata Therapeutics is taking over a Pfizer subsidiary focused on antibiotics called Vicuron Pharmaceuticals. It gains late-stage dalbavancin and two preclinical programs. Pfizer will retain the marketed antifungal agent Eraxis™, used to treat Candida infections in the blood, stomach, or esophagus.
Durata is a newly formed biopharmaceutical company, created by a five-member venture capital syndicate to pursue late-stage clinical development of novel antibiotic programs. The acquisition of Vicuron was funded through a stock purchase by New Leaf Venture Partners, Domain Associates, Aisling Capital, Sofinnova Ventures, and Canaan Partners. Dalbavancin is a long-acting, injectable, lipoglycopeptide antibiotic. It is being tested in Phase III as a treatment for acute bacterial infections of the skin and skin structures. The drug has pharmacokinetic properties that enable once-a-week dosing and offers activity against Gram-positive bacteria including MRSA, according to Durata.
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MDMA (commonly known as the empathogen "ecstasy") is classified as a Schedule 1 drug, which is reserved for compounds with no accepted medical use and a high abuse potential. Two researchers from Stanford, however, call for a rigorous scientific exploration of MDMA's effects to identify precisely how the drug works, the data from which could be used to develop therapeutic compounds.Do you agree that ecstasy should be studied for its potential therapeutic benefits?
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I think Bassong is still a bit raw round the edges but has the makings of a good CB when playing with the more experienced Daws. Remember how rash Daws was a while back? He's matured into a solid player now, especially since he's been wearing the captain's armband, so there's no reason Bassong can't do the same. Mind you, he's (Bassong) never quite hit the heights of his first game this season when he scored v the Scousers at WHL (on his debut I believe).However, my main criticism is that he does tend to manhandle the opposition players in and around our penalty box - especially when high balls have been punted towards our goal. Some day soon he's going to give away a penalty when the ref either spots it or decides enough is enough and he's got away with it once too often.Otherwise definitely one to keep for the future IMO.


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This business is not BBB accredited.
Kidsafe, Inc.
Phone: (707) 540-0319 Fax: (707) 581-1716 View Additional Phone Numbers 2700 Santa Rosa Ave Suite E, Santa Rosa, CA 95407 http://www.kidsafeinc.com
BBB Business Reviews may not be reproduced for sales or promotional purposes.
This company offers child safety products.
BBB Accreditation
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Reason for Rating
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Factors that raised the rating for Kidsafe, Inc. include:
- Length of time business has been operating
- No complaints filed with BBB
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Additional Information
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Business ManagementMr. Michael Hixson, President
Contact Information
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Baby Accessories & Services
Refund and Exchange PolicyFull item refund within 45 days of purchase.
Service AreaNationwide via website
Alternate Business NamesKidsafe Home Safety Products
Products & Services
Safety gates, cabinet latches, outlet protectors, and more


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The group consists of Josh Goldberg, Max Johl and Donald Perdomo. Together they strive to create something previously unheard, combining the familiar to make new, and just making new to make new. They are modern day bards, trying to relay stories through their music and striving for excellence in both their story-telling and their musicianship. They take influences from everywhere, ranging from Bach, Debussy and Coltrane to RX Bandits, Animals as Leaders and King Krimson. They are progressive, they are jazzy, they are rock and they are here to tell you their story.
The sound of And The Traveler can be summarized as up-tempo progressive rock with jazz and classical undertones. The group incorporates elements of melancholy rock, jazz, experiemental composition, roots, acoustic, ambient, and straight ahead rock. The listener will hear massive, full sections transforming to clean intimate parts, each pertaining to a moment the band is choosing to capture. With the wildly different, yet utterly complitmentary ways the members of And The Traveler view music, they have created unique, creative, and complex melody lines and harmonies for the general listener as well as the hardcore music fan. And The Traveler will truly make the listener feel like they are going on a journey.


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ABC of Canada Paperback – Feb 1 2004
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From Amazon
Where but in a Canadian alphabet book would "Z" be for "Zamboni"? Per-Henrik Gürth and Kim Bellefontaine's ABC of Canada is full of references to unusual national icons like the ubiquitous ice-cleaning truck of the local skating arena. While hardly the first book of its kind to celebrate the Canadian experience, this charming and well-conceived thematic ABC promises to help children with their letters at the same time as it imparts a sense of the vastness and variety of the Great White North. Gürth, a graphic designer and illustrator with more than a dozen children's books to his name, uses boldly outlined shapes and bright colours to attract the eye of preschool readers. His computer-generated childlike images also feature a host of appealing animals, including beavers, bears, and a moose.
The text, by Gürth's wife, Kim Bellefontaine, is simple but eminently readable with lots of entertaining sound effects, such as the "Brrr!" of ice fishing on a frozen lake and the "Yee haw!" of watching the Calgary Stampede. (Her choice of "x-country skiing" for the letter X, however, seems rather uninspired.) With its blend of familiar symbols (flag, lobster, Mountie), place names (Peggy's Cove, Toronto, Yukon) and activities (hockey, kayaking), ABC of Canada will not only interest Canadian preschoolers but also the youngest of our tourists. (Ages 2 to 6) --Lisa Alward --This text refers to the Hardcover edition.
Illustrator Per-Henrik Gurth keeps it simple, with bright colors and strong outlines around minimally defined objects in paintings of the Calgary Stampede, dogsleds, hockey, the Yukon - "where the Northern Lights glow," and last, a splendiferous Zamboni.See all Product Description
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Top Customer Reviews
Your child will love the gorgeous, bright color illustrations, which makes the book so lovely. A great early reading book to share with your child.
The book itself is cute and informative.
Most recent customer reviews
Great product and my child loves hearing things about Canada while learning ABCsPublished 7 months ago by VV
It's a wonderful book for kids and easy for them to understand. I am glad I bought it for my girl.Published on June 22 2014 by LAN
I read this book and the collection to my daughter every night and she loves it and knows so much about Canada now.Published on May 26 2013 by Steven
A great little beginner book for children to learn easy things about Canada. The pictures are well done and my students enjoyed it.Published on April 20 2013 by Danece Workman


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Join KOMO 4's Denise Whitaker at Magnuson Park September 15th to Walk like MADD or 5K Mad Dash!
Walk Like MADD and 5K MADD Dash, MADD's signature event, is a fun, community-driven 5K walk/run that raises funds and saves lives. Register today to be eligible to WIN PRIZES!KOMO 4 is proud to support Mothers Against Drunk Driving.


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Pat Skipper
Pat Skipper was born in 1958 in Lakeland, Florida, USA as William Patterson Skipper. He is an actor, known for Erin Brockovich (2000), Demolition Man (1993) and Independence Day (1996). He is married to Jennifer Hammond. They have two children. See full bio »
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2013- Played in all 19 games for the Hoyas ... Had six ground balls, five draw controls and three caused turnovers ... Managed a pair of ground balls in the 21-3 victory over Cincinnati ... Had a ground ball, a draw control and a caused turnover in the Rutgers win ... BIG EAST Academic All-Star.
2012- Earned the team's Most Improved Award ... Played in 16 games with six starts ... Scored three goals and had one assist for four points ... Hit a free position shot at Maryland ... Also scored at Louisville and against Syracuse ... Picked up seven ground balls ... Managed three draw controls and one caused turnover ... BIG EAST Academic All-Star.
2011- Played in three games in her rookie campaign ... Scored a goal against Cincinnati and tallied an assist in the Villanova game for the Hoyas for two points on the year ... Notched a ground ball and a caused turnover against the Bearcats.
Prior to Georgetown- Named Co-MVP of her league as a senior after the squad won back-to-back league titles ... As a junior and senior, was selected as a U.S. Lacrosse All-American from the Northern California region ... Scored a team-high 104 goals to lead her high school to the CIF-Central Coast Section West Bay Athletic League title.
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Hoyas Unable to Hold On in BIG EAST Semifinal
The Georgetown University women's lacrosse team staged a huge comeback to take the lead, but...
Four Hoyas Named All-BIG EAST
Four Georgetown University women's lacrosse players were named All-BIG EAST as announced by...
Gebhardt Named to BIG EAST Honor Roll
Georgetown University women's lacrosse freshman attacker Taylor Gebhardt (Baldwinsville, N....
Georgetown Falls at Temple
The Georgetown University women's lacrosse squad (6-10, 4-3 BIG EAST) fell, 11-4, to the Temple...
Hoyas Travel to Temple for Regular Season Finale
The Georgetown University women's lacrosse squad (6-9, 4-2 BIG EAST) will travel to Temple...
Bandos Named BIG EAST Midfielder of the Week
Georgetown University women's lacrosse's Kristen Bandos (Bryn Mawr, Pa./Academy of...
Hoyas Hold On Against Marquette on Senior Day
The Georgetown University women's lacrosse team held on to defeat the Marquette University ...
Hoyas Host Marquette on Senior Day
The Georgetown University women's lacrosse squad (5-9, 3-2 BIG EAST) will host the Marquette...
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Fingerprint: Whole Wide World, Fun Learning Games for Kids 5-8
What parents need to know
Parents Need to Know
Parents need to know that Fingerprint: Whole Wide World, Fun Learning Games for Kids 5-8 helps kindergarten and early elementary school-age kids learn some very basic ideas about the culture and geography of some countries around the world. Kids choose a cute kid adventurer avatar to represent them as they go around the world playing games and collecting stamps. Mini-games in each place teach kids details about the country and its culture, and they require kids to use skills such as simple letter identification, matching, logic, and puzzle completion. The first few countries (at the time of this review, United States, Mexico, and Brazil) are free; other countries require in-app purchases to access.
What kids can learn
Language & Reading
- vocabulary
- following directions
- letter or word recognition
- shapes
- subtraction
- addition
Social Studies
- geography
- global awareness
- cultural understanding
Thinking & Reasoning
- solving puzzles
- thinking critically
Tech Skills
- using and applying technology
Engagement, Approach, Support
World geography and cultures engage kids in Fingerprint: Whole Wide World as they earn stamps and a postcard from each country they visit. Graphics are visually appealing and learning is kid-friendly.
Tilt-the-device racing action enlivens some mini-games, but all include light learning, such as viewing the Australian Outback's ecosystem in the background.
Brief tutorials play before mini-games, and kids get basic overviews of what to do next in the larger game. It would be nice to see ideas for extension activities based on each country.
User reviews
Parents say
Kids say
What's it about?
First create an account for both parent and kid, then tap the avatar associated with the kid account to "Explore the world, one game at a time." Spin the globe with a finger, tap on the country you want to learn about, and press Play. A lot of the mini-games require tilting the device back and forth to catch objects or avoid pitfalls. Some games require letter identification and others matching. There are no heavy-duty lessons or quizzes here, just fun learning through games, and listening and viewing scenes and objects related to the countries.
Is it any good?
Kids learn some basic details about well-known nations around the world in FINGERPRINT: WHOLE WIDE WORLD. The information here is basic and essentially learned through the visuals and a few audio tidbits, but it still can be valuable time spent in play, especially for kids who haven't learned much about cultures other than their own. The simple, colorful globe on the main page is an excellent visual for young kids to see where countries are located in relation to each other. The basic addition and subtraction games are included in a way that isn't overwhelming, allowing kids to still focus on the fun cultural visuals and sounds.
Families can talk about...
Suggest simple offline activities related to the countries that interest your kid, such as reading more about the rainforest in Brazil.
Encourage older kids to make a travel brochure for one of the countries they are learning about. Look for more info on the country online or at the library.
App details
|iPhone, iPod Touch, iPad
|Pricing structure:
|Release date:
|June 27, 2012
|Educational Games
|Minimum software requirements:
|iOS 4.3 or later
About Our Rating System
Great handpicked alternatives
Sweet, engaging sing-along app captures spirit of park ride.age 4+
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For kids who love learning about the world
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You've finally started the business you've been dreaming about.
You've gotten attention, and your business is growing!
But you're afraid you can't sustain it.
you're stressed, overworked, and exhausted.
You're totally over staring at bank statements and profit/loss reports until your eyes bleed.
You've had it with trying to keep up with everything by yourself.
You're secretly planning to "accidentally" drop your phone in the nearest body of water just to get a break.
You know you need help, but you're nervous.
Nervous that something will get missed.
Nervous that you'll trust the wrong person, and get burned.
Nervous that you won't be able to give up control the way you know you need to.
I get it. And i'm here to help.
I know that what you need is someone who can function as an extension of you. Who can learn what you want, and need, and get it done before you even ask.
Introducing Practically Magic Virtual Assistance
As someone who both owns her own business, and has years of experience in helping others grow theirs, I understand what you need.
You won't have to watch the clock anymore to make sure you get to your meetings and conference calls on time.
You won't have to stay up all night to make sure your to-do list gets finished.
You won't even have to check your email anymore.
because I take care of it for you.
I give you back time to focus more on what YOU love (which we all know doesn't include playing tetris with your calendar, paying bills, or dealing with an overflowing inbox). I keep your business running smoothly whether you're around or not…so that you don't have to be around.
Those things you've always wanted to do, but have convinced yourself won't fit into your schedule?
Here's your permission slip.
Get out there and do them.
"Excellent assistance with an important project. I greatly appreciate the prompt error free work." – Gordon G.
I know what you're thinking.
"There's no way you could ever understand this unless you work in the same office with me."
You will be able to help me gain a solid understanding of your business because YOU will be the one training me – and no one knows your business better than you. I even throw in the first hour of training time for free – because I care about your time, your business, and most importantly, you.
"In the time it will take me to explain it to someone, I could have just done it myself."
That might be true the first time around. But think about the time you'll be saving the second time I complete the task, and the third, and the forth...when you're off doing something else, and the job is still getting done.
When it comes to finding the right help for your business, deep down you know that it's about value. Value that comes from efficiency, working with someone whose goals for your business align with yours, and not wasting time and money on systems or collaborations that just don't fit.
"I probably don't actually NEED someone – I mean..I'm doing all right on my own."
Okay, let's be honest: you're actually not doing all right on your own, which is why you're here.
"Jordan always went above and beyond to provide the best customer service possible. She was my go-to person and made my life much easier, solving all of my issues that I had with customers!" – Amy N.
You don't have to be nervous, or worry that you're wasting your time. You don't have to stress over every item on your to-do list, lose sleep over all the unanswered emails, or wonder if your dream might actually kill you before you've even had a chance to have fun with it.


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We visited Italy for 3 weeks for our honeymoon and Rome was the first city we stopped at. Had booked this hotel for three days, primarily because of location, previous reviews, and room rates. We weren't impressed with the size, cleanliness and amenities of the rooms. Location couldn't have been better and finding the hotel was super easy. Check-in and check-out we're super quick and the staff was extremely friendly. In fact, the suggestions that the staff gave us regarding things to do in the city, were some of the most useful suggestions we got, and we ended up saving quite a bit of time and money because that. Breakfast spread was pretty decent and better than a lot of hotels offered in other cities of Italy.
Overall, a fantastic experience, and we highly recommend it to families, or couples visiting Rome.
- Reservation Options:
- TripAdvisor is proud to partner with Hotels.com, Expedia, Booking.com, Hotwire, Orbitz, Odigeo, Travelocity, Priceline and Agoda so you can book your Yes Hotel reservations with confidence. We help millions of travelers each month to find the perfect hotel for both vacation and business trips, always with the best discounts and special offers.
- Also Known As:
- Yes Hotel Rome


text: Currently in the admin box, when connecting a user to anything (post, page, CPT), you can only search by email address. How would I go about changing that from email address to display name? Is there a hook for that or do i need to look in box.php for it?