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28 - The Oakville Beaver, Friday April 18, 2008 www.oakvillebeaver.com Make the long weekend refresh you, not rob you of sleep For many, the upcoming May long weekend means that summer, cottage and cabin season are right around the corner. And many also use this time to celebrate hard. While fun, it makes sense to think about how a jam-packed and over-active weekend can hinder, not help us, when Monday rolls around. "Canadians' energy levels are already manic on weekends," said Gary Baskerville of the Better Sleep Council Canada. "Our own research has shown that we're the most alert on Saturdays, but then Sunday is one of the most tired days of the week. Throw in an extra day and the up and down pattern gets even worse. Proper and consistent sleep and energy is so important to good health ­ let's use the longer weekends to maximize that health benefit." May is Better Sleep Month. And this year The Better Sleep Council Canada is urging Canadians to avoid these long weekend pitfalls to keep energy levels high and have an enjoyable, refreshing, holiday: 1. Overeating or eating late at night: Parties and feasts aside, consider eating light and early to ensure a good night's sleep. If you are eating late, try a short walk to get a breath of fresh air before hitting the hay 2. Too much drinking: Too much alcohol before bedtime can prevent your body from falling into a deep, relaxing sleep ­ the sleep we need to help recharge after a long week of work. When in doubt, sleep sober! 3. Sleeping in unfamiliar, uncomfortable or old bed: Cottages and cabins are prone to housing old hand-medown mattresses. The average mattress should be replaced Prepare and protect If last year's weather forecast is any indication of what to expect this summer, many areas of Canada should prepare themselves for record temperature highs, heavy rain fall, flooding, lightening and tornadoes, which can all instantly cause an emergency situation. In anticipation of Emergency Preparedness Week, which runs May 4-11, 2008, Energizer is reminding Canadians to stay safe when weather strikes and offers the following tips to help plan ahead for your home or cottage this summer storm season: Prepare ahead of time: In addition to keeping flashlights, batteries and a radio handy, it is a good idea to keep a basic emergency kit in your home year round with an additional supply of water, nonperishable food items, first aid kit and cash. Having additional items such as blankets, clothing and copies of personal documents will ensure you will be well equipped for any emergency situation. Make a plan: A family emergency plan will help you and your family know what to do in case of an emergency. Your plan should outline meeting places to reunite with family and friends, contact persons close-by and out-of-town, health information as well as the location of your fire extinguisher, water valve, electrical box, gas valve and floor drains. Protect your home and family during an outage: If the power goes out, avoid using candles, which is one of the top causes of household fires annually. Instead, light up without flames by using battery powered area lights, lanterns and handheld flashlights. - News Canada Take this up-coming long weekend to catch up on some rest. every eight-to-ten years for the best support and comfort 4. Over-exertion: Got big plans like renovating, gardening or playing more physical games with your kids? Extra physical activity in one weekend can cause physical strain and pain. Find time to relax and let your body rejuvenate 5. Irregular sleep hours: Keep regular hours ­ even when you are tempted to become a night owl on the weekend. Skip the Sunday afternoon nap ­ it'll likely make it hard to fall asleep Sunday night, making you much less productive on Monday 6. Over-stimulation: Too much activity, fun and excitement can make it tough to wind down. Reading, listening to music or taking a warm bath reduces stress before bed. 7. Too much noise: Your sleep environment should be comfortable, dark and quiet - News Canada