Lights and Sleep

(Image courtesy of Lisa Risager)

Tossing and turning at night is frustrating. There are a number of different reasons that we may not be getting the sleep we need when then sun is down. Reasons such as sleeping with your phone, procrastinating at bedtime or sleeping next to a serial snorer can be enough to ruin a good REM cycle for the night.

If you've tried everything to get your snooze on and nothing's working, the secret may be in the amount of sunlight you're exposed to during the day. Writer, Carrie McBride, from Apartment Therapy examines how moving your work space closer to the window can actually help you fall asleep at night. Keep reading to see what she has to say.

Researchers found a measurable difference in the length nighttime sleep between two sets of office workers: one seated near windows and the other seated far from windows or in windowless rooms. Subjects wore a device on their wrists that measured both daytime light exposure and sleep activity. The lucky workers near the windows were exposed to 173% more light during the workday and slept about 46 more minutes each night than their window-poor counterparts.

The study co-author called light "the most important synchronizing agent for the brain and body" and stressed the health benefits of daytime light exposure. So, if you have a home office, try to situate it near a window. If you can't, at least eat your lunch or take some calls near a window and take a walk in the sun if you can.

If your out-of-home office setting is too dark, try to get your co-workers on board to rearrange the office, change the shades or invest in some full-spectrum artificial light.

Fiat lux!

• Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study. Ivy Cheung et al. Journal of Clinical Sleep Medicine. June 2014 (must be a subscriber to read the full article).
• A good summary: You're Losing Sleep Just by Working in a Windowless Cubicle by Belinda Lanks on Bloomberg Business News.

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Make Your Apartment Perfect To Come Home To

Apartments should be your home. You should come home and feel relaxed and comfortable in your rented space. Here are four ways to make your home the most comfortable area in your life.Apartment Therapy has some great ideas for all budgets.

Lounge-ability

I used to have this apartment with an eat-at bar at counter height. I rushed out and found a set of stools I loved the look of, dreaming of hosting breakfast for guests and lounging every morning to enjoy a cup of tea. But, boy they were uncomfortable. You don't have to turn every room into a giant floor-level bed, but you should evaluate every seat in the rooms you find yourself not spending a lot of time in — they could use a comfort makeover. And don't just consider the seat; sometimes an addition of a footrest can help make an existing seat more lounge-able.

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How easy it is to get to stuff

Usability is a close second to whether or not you can lounge in a space in terms of enjoyability. How is easy it to use your space? Get to the things you want to use? Pull out chairs to sit at a table? Reach your board games? Do you have to rearrange the room when you want to watch some TV? A functionality-based makeover is something everyone should undertake from time to time to make sure it's not a poorly-working space keeping them from enjoying their entire home.

Free Home Improvement: How to Do a Home Function Makeover
Whether the light hurts or helps

You've got to evaluate both the artificial light in a room you want to spend more time in, as well as the natural light. More natural light is usually a good thing, unless the sun is beating down on a seat and you aren't in the mood to bake. You might want to invest in some shading options so you have more control over the sun as its position changes throughout the day.

When it comes to artificial light, you want to do everything you can to ban overhead lighting from dominating your space since it's pretty unpleasant and often too glaring. Spreading warm light evenly through your space will create an inviting atmosphere you'll want to stick around in.

Style on a Budget: 10 Sources for Good, Cheap Blinds, Shades & Curtains
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The temperature

You're probably already doing your best to regulate the temperature throughout your entire home, but thanks to the way your home is positioned on its lot, you just might need a little more help when it comes to getting the temperature just right. The addition of fans and small heaters are a great way to help this element get to just-right, but for the winter months don't doubt the power of some cozy blankets on hand, as well. If the trouble is you're trying to keep the bills down, consider implementing energy saving ideas to help keep you cooler or warmer.

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New Biergarten in Pittsburgh

Hofbrahaus is not the only German restaurant in town as of May 15th.  An 88 seat Biergarten will open up on the roof of the Hotel Monaco Downtown.  This new restaurant will have a german street food and a great international beer collection.  You can learn more in this blog and at the Pittsburgh Post Gazette.


An 88-seat restaurant, Biergarten will open May 15 on the 9th floor rooftop of the Kimpton's Hotel Monaco Downtown, with a menu of German street food, and international beer selection and a view.

"It's a beer geek's destination," said executive chef of The Commoner, Dennis Marron. At Biergarten, there will be no Sierra Nevada or Iron City Light. Instead, it will offer 16 draughts and 50 to 60 types of bottles or cans. German brews such as Spaten Optimator and Weihenstephaner Hefeweissbier will be on the menu, along with Belgian ales, sours and lambics and French ciders. Biergarten will also sell beer by the growler.

There's no kitchen, but like a biergarten in Germany's capital city of Berlin, there will be carts serving homemade pretzels with mustard, bratwurst and currywurst. Visitors can grab seats at communal tables or high-top tables, as well as gather for a game of corn hole, garden chess and a super-sized Jenga or Connect Four.

The 248-room Hotel Monaco in the former Reed Smith building, between Sixth Avenue and Strawberry Way, opened in late January to much fanfare, since the property from the San Francisco-based Kimpton is among the first of a handful of boutique hotels opening in Pittsburgh. In East Liberty, the Hotel Indigo is set to open this summer, while the Ace Hotel is scheduled to open in late 2015; Distrikt Hotel and Forbes Hotel, both Downtown, are in the works for 2016.

Hotel Monaco hosted its official opening gala on April 9, with decor and attire inspired by the styles of 1903, the year the James Reed building was completed.

The marquee restaurant helmed by Mr. Marron, the Commoner features tavern fare such as scotch deviled eggs, a cheddar board or a hearty green salad among first courses and a steak and ale pie, lamb shank or brick chicken roasted in the wood-fired oven among main dishes.

Biergarten will open, weather permitting, at 4 p.m. Wednesday through Friday and at noon on Saturday and Sunday. For next year, the hotel is looking into an awning or another means that would allow it to remain open during inclement weather.

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Spring Cleaning

Spring is finally crawling out from under the rock it’s been hiding under since September. That means it’s time to clean your home and pretend like you haven’t been hiding under a rock all winter. Make your way through this spring checklist from Premeditated Leftovers to really scrub the winter gloom out of every nook of your home.

Family Room

1. Remove all décor from shelves and dust thoroughly.

2. Dust and clean the glass on all hanging pictures and picture frames.

3. Remove all sofa cushions and vacuum, fluff and replace pillows and vacuum as well. If your cushion covers are removable, remove and wash before replacing. If not, you may spot treat them for stains.

4. Dust all appliances, remove any you are no longer using and store away.

5. Remove all area rugs and shake out. Vacuum all carpets, moving furniture so you can access under all of the pieces.

6. Wipe down all base board. Wash walls with a simple mixture of warm water and Murphey’s Soap.

7. Dust all plants.

8. Dust all ceiling fan blades. Remove and wash light covers if needed.

9. Dust all light fixtures, replace bulbs if needed, and wipe down light switches.

Kitchen

1. Remove all items from cabinets and wipe down the inside with warm water and vinegar. Allow the cabinets to air out. Reconsider items as you return them to the cabinet. Donate what you no longer use.

2. Wipe down the outside of cabinets to remove grease and grime. Pay special attention to the handles.

3. Dust light fixtures. Remove and wash light covering if you need to.

4. Pull large appliances away from the wall if possible to thoroughly sweep and mop the floor. Scrub well in between tiles to clean the grout.

5. Remove all items from the refrigerator. Discard what is no longer edible. Wipe down the entire inside with hot water and soap. Wipe clean and replace the items. Repeat on the outside of the fridge.

6. Run the self cleaning option on the oven or clean yourself. Pay special attention to the outside as well, by removing the knobs to give it a good scrub as well as giving some attention to the grates.

7. Clean the microwave inside and out.

8. Wash all base boards and wall areas thoroughly.

9. Remove silverware and other small items from drawers. Wipe out and return items to area.


Bedrooms

1. Dust all furniture pieces thoroughly.

2. Move bed (now is a great time to flip your mattresses as well) and vacuum under it. Return bed to its place and vacuum over the mattresses as well.

3. Wash pillows and duvets base. Replace sheets and pillowcases.

4. Wash all base boards as well as walls with a hot water and soap solution.

5. Dust ceiling fans and remove light coverings so you can thoroughly clean them.

6. Remove clothing items from closet. Donate what you no longer need. Clean out the closet well removing any dust and debris. Return clothing.

7. Do the same with drawers. Remove items, donate what you no longer need, wipe out drawers, and replace.

8. Dust and clean all hanging pictures and décor.

9. Deep clean or spot clean carpets as needed.

Bathrooms

1. Deep clean the shower with appropriate cleaners for your tile. Get in between tiles with a toothbrush to really clean the grout. Don’t neglect the shower ceiling.

2. Remove shower head and soak in a lime away product. Clean other shower fixtures with an appropriate cleaning product until they are nice and shiny.

3. Remove shower curtain and launder. Replace the shower liner if needed.

4. Discard any old or empty bath product containers. Wipe down any bath tub storage fixtures with bleach.

5. Remove toilet lid so you can thoroughly clean all the way around the bowl. Clean down to the base of the bowl and don’t forget the handle and back of bowl as well. Let some solution soak in the bowl before scrubbing the entire inside. Replace any automatic bowl cleaner you may have added.

6. Remove all toiletries from vanity drawers and cabinets. Wipe clean and replace. Discard any unused or empty containers.

7. Wash all storage containers out.

8. Clean all mirrors and light fixtures. Replace any bulbs as needed.

9. Launder all bath mats or toilet coverings.

10. Mop floors and wipe clean base boards.

…


In all rooms

1. Wash windows thoroughly. Remove windows if possible to clean the inside of the window well.

2. Remove and clean all blinds and curtains. Curtains can be laundered while blinds can be dusted and wiped clean.

3. Spot treat any upholstered items that can’t be laundered.

4. Spot treat any wall chips with matching paint.

5. Replace air fresheners or sachets in all rooms with fresh ones.

6. Wipe vents clean and sanitize commonly touched areas such as handles and switches.

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The Pens Become Blue For Autism

The Pittsburgh Penguins are joining the world in lighting it up blue.  The Light It Up Blue Campaign was started to raise awareness for Autism.  Many monuments and organizations turn blue for the day to raise awareness and grow support for the Autism community.  You can learn more here. 

This week, iconic landmarks all over the world – including the Empire State Building, the Opera House in Sydney, the pyramids in Egypt and the Christ the Reedemer statue in Brazil – will all be shining bright blue lights to celebrate World Autism Awareness Day.

And right here in Pittsburgh, the Penguins will be doing their part to join this global initiative.

“What’s great is that we’re able to take that and localize it and make it a Pittsburgh thing as well too,” said Brett Spitale, executive director of Greater PA Autism Speaks. “So you’ll see a lot of buildings and different landmarks around the Pittsburgh area that night that’ll be lit up blue in awareness for autism.  This national campaign has gotten support locally and nationally including the Empire State Building and the Eiffel Tower.  You can learn more here. 

“It’s great that the folks down at the Penguins help us out with this. Pittsburgh is such a great sports town, so what better way to raise awareness than through Pittsburgh sports.”

On World Autism Awareness Day, Autism Speaks celebrates its international Light It Up Blue Campaign. Thousands of those previously mentioned iconic landmarks, communities, businesses and homes across the globe unite by shining bright blue lights in honor of the millions of individuals and families around the world affected by autism.

While World Autism Awareness Day actually takes place on April 2, the Penguins will be celebrating it today. The Penguins’ coaches, hockey operations and front office staff are all wearing blue; there will be special graphics on the American Eagle LED pucks; and the ice will be illuminated blue during intermissions.

While all employees will be wearing blue puzzle piece lapel pins just for the day, Penguins goaltender Thomas Greiss wears an Autism Awareness decal on the back of his helmet every single game.

It’s a cause that’s important to him, as his girlfriend Brittany Palmer’s niece has been diagnosed as being on the spectrum. They both do a lot to raise awareness, including working with the Steel City Icebergs throughout the season – a local special needs hockey team that plays in the American Special Hockey Association. They've both been special guests at the club's practices, where they skate around with the players offering pointers, tips and just getting to know them.

“My girlfriend's niece is autistic and it's a different cause because it's family,” Greiss said. ‘They're great kids and they're a lot of fun to work with.”

World Autism Awareness Day was adopted by the United Nations in 2007 to shine a bright light on autism as a growing global health crisis. Autism is one of only three health issues to be recognized with its own day by the United Nations.

“Autism spectrum disorder is a neurological disorder that has to do with many different neurological things that aren’t happening in the brain,” Spitale said. “That’s why we’re really here, to be able to raise the awareness and raise the funds to fund the research to try and figure out what’s going on here.

“This is our day throughout the year that really allows us to be able to bring it to the forefront. Last year when we were doing stuff like this, we were trending the entire day on Twitter and Facebook and all social media outlets nationally. So it’s really a huge, huge day for us and it’s really our day to be able to say you know what, here we are, our folks need some help, our families need some help, let’s shine a light on this.”

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