Honoring the rhythms of nature

Did you notice the trees? When we started quarantine none of the trees had leaves.  We knew Spring was coming, but in the Willamette Valley, we were still in the grip of winter.  Today when I walked the dog early in the morning I noticed every single tree has fully leafed out.  

While we’ve been sheltering in place, on hold, waiting for businesses and workplaces to reopen,  nature has been moving forward.  

There’s a rhythm to the cycle of nature that we can take a cue from.  The ebb and flow, of night and day and seasons, have long had an impact on our bodies and our health.  Our bodies rely on rhythm – our breathing, heartbeat, and our sleep/wake cycle, the Circadian rhythm, are all part of being alive. 

Recognizing the natural rhythms of the day and the year and leaning into them can have beneficial effects on health and well-being.  

Before electrical lighting lengthened our days, societies lived within the cycle of sunrise and sunset.

“Morning and evening are especially significant times for resetting our inner clocks. Awakening gradually with the sun, which stimulates the hormone serotonin, allows our body to peacefully resolve its sleep cycles and prepare us for the day. If we are in tune, our heart rate, blood pressure, body temperature, and cortisol (a hormone that defends against stress) level increase before we wake up. In the evening, these functions should decrease, while darkness triggers increased production of the sleep-inducing hormones melatonin and prolactin,” says Carol Venolia in Mother Earth Living.

Yet, our busy lives cause many people to be cut off from the natural rhythms of nature and their bodies. “They no longer get up with the sun, and they may stay up until the wee hours of the morning. Their pace of life is such that it is inconsequential whether it is night or day or winter or summer. The phases of the moon go unnoticed,” notes SlowMovement.com.

Disrupted circadian rhythm can make you feel out of sorts and can make it harder to pay attention. Hopefully, this season at home has opened space and opportunity for being more in tune with nature and its rhythms. 

Says Megan Roop at mindbodygreen.com, “Nature will quiet your mind, open your heart and invite ease into your body. You’ll feel the living connection with life all around you, giving you the capacity to open up to something that’s much bigger than yourself. Through nature, you’ll transform, awaken, and heal, and even get a boost in creativity, health, and quality of life.”

As hard as these last couple of months working and schooling from home have been, in some respects life has slowed down.  It has given us an opportunity to become more aware of the rhythms of nature and our own body clocks in a way that our busy hurrying about does not.  And it has given us the opportunity to walk more, and watch the trees bloom and hear the birds sing. 

Have you found your family becoming more in tune with the cycle of nature during our season of sheltering at home?

Lynne Brown is a freelance writer, former Montessori teacher, and mom to seven amazing kids, some of whom now have kids of their own. She loves writing on parenting and early childhood education. You can learn more about her at: www.lynnebrownwriting.com.

Sleep, sleep debt, and mental health

a woman lays face down on a bed that is covered in a white sheetLack of sleep, also known as sleep debt, affects both our physical and mental health.  Studies show that sleep debt affects numerous parts of our body, including our brain. In our brain, lack of sleep actually causes brain activity to slow down.  

Sleep cycles at my house are dramatically different in the summer than during the school year.  With a house full of tweens and teens, removing the need to get up in the morning has invited my teens and tweens to stay up long past their typical bedtime.  

They stay up until midnight, then sleep in the next day.  Sometimes I find myself insisting they get up as the clock chimes noon.  Yesterday we dragged the 14-year-old out of bed at 10:30am for a family trip to the blueberry patch.  He was not pleased. He complained about feeling rushed out the door. He slumped into his seat in the car, intent on ignoring those around him. But the ride out helped improve his mood.  By the time we were all in the berry patch he had waded through the worst of his sleep deprivation. 

We all know what not getting enough sleep does to us the next day.  We are grouchy. Moving through the day feels like swimming against the current.  It’s hard to get things done. We are short with the kids, tend to eat even though we are not hungry, and have no motivation for exercise.

That is not a surprise to researchers who study what lack of sleep does to people. 

Describing one study, Yuval Nir, a sleep researcher at Tel Aviv University said, “We were fascinated to observe how sleep deprivation dampened brain cell activity. Unlike the usual rapid reaction, the neurons responded slowly, fired more weakly and their transmissions dragged on longer than usual.”  

You are not imagining things – when you are tired you really do think more slowly.

What’s more, not getting sufficient sleep for long periods of time also reduces mental and emotional resilience.  Lack of sleep can lead to negative thinking and emotional vulnerability and can make problems with anger, depression or anxiety worse.

A survey of sleep studies done by the Department of Research at the California Institute of Behavioral Neurosciences & Psychology notes, “Sleep is an essential part of our lives. The typical person needs seven to eight hours of sleep each night to maintain peak mental and physical health.”

They continue, “Less than seven to eight hours of sleep can be harmful to human health. Getting less than adequate sleep is known as sleep deprivation. When an individual has multiple consecutive days of sleep deprivation, they enter “sleep debt,” which is a cumulative effect of insufficient sleep for any period of time. The effect of sleep deprivation on mood has been well-documented. The changes in mood that have been linked to sleep deprivation include anxiety, depression, mood swings, etc.

Sleep deprivation appears to impact adults, adolescents, and children in similar ways. Sleep deprivation can exacerbate pre-existing mood disturbances, such as anger, depression, and anxiety, and can lead to confusion, fatigue, and lack of vigor. Even just one sleepless night correlates with these changes in function.”

How much sleep do you need?

It’s not always easy to get as much sleep as we should. Adults need 7-9 hours of sleep per night.  Recommended nightly sleep is 10 hours for teens and between 10 and 13 hours per night for children over the age of 3.  (Children under 3 need even more.) Missing even 15 minutes of sleep each night can accumulate over time and result in sleep debt which affects both mental and physical health.

So how do you take corrective action if you or your children are suffering the effects of too little sleep?  Sleep experts recommend:

  1. Rather than sleeping later, try going to bed earlier each night.  Going to bed at the same time each night, as well as following the same routine getting ready for sleep, can help with falling asleep.
  2. Optimize the sleeping environment by eliminating electronics (tv, ipads, phones, laptops) in the bedroom.
  3. Consider room darkening shades and motion-sensing nightlights to minimize the amount of ambient light in the room overnight.
  4. Lower the temperature of your sleeping environment. Body temperature drops as we sleep, so the optimal temperature for the bedroom is between 65 and 68 degrees overnight.
  5. While naps can help reduce the total amount of sleep debt, there is such a thing as too much of a good thing.  Adults should limit naps to a 20-minute catnap or a 60-90 minute power nap. Any more can create problems getting to sleep later in the day.  

Want to know more about the physiological effects of sleep debt?  Check out this article from LiveScience.com.

 

Lynne Brown is a freelance writer, former Montessori teacher, and mom to seven amazing kids, some of whom now have kids of their own.  You can learn more about her at www.lynnebrownwriting.com.

Rough Patch

I don’t think I’ve mentioned this lately, but my wife Kyrie is super well trained in child development. We’re talking the whole gestalt ball of wax: Waldorf, Montessori, Charlotte Mason, the regular OSU kind. So when she tells me that what is going on with our youngest daughter is not an extraterrestrial brain-swap or demonic possession or something equally drastic, but just an expected shift in the child’s growth (known in Waldorf arcana as “the seven year change”), why then I believe her.

Never mind that we have seen nothing like this with her older sisters. The next one up went through a rough patch at around the same time (in fact, I covered it pretty thoroughly while it was happening). That one didn’t want to sleep without an adult in the room even though she had been doing so just fine for a couple of years now. My solution to that had been to 1.) shunt her younger sister into our bedroom and sleep in her bed, which required me to be quite a bit shorter than I actually am, or 2.) move the seven year-old into the grownup bed and take hers, thus allowing the younger one to continue sleeping. Neither particularly worked, and the whole operation was almost certainly prolonged by my accomodationist method.

So when this one adds an inability to sleep for more than an hour at a time to a complete loss of her words to express a need for help (the words having been replaced by loud grunting and yelling), I tried to wait it out. I can get up once an hour, no problem. Get her some water, get her a homeopathic lozenge, pack her back into bed. Repeat.

The results were apparent after a couple of nights of this plan. She continued not sleeping and so did I. Turns out that neither of us do well on sleep deprivation. Something had to change, but I was fresh out of empathy. We were both pretty sure that she was just never going to sleep through the night again. And we both felt terrible.

It was at this time that I was preparing for the Nurturing Fathers class and came across the following passage: that we as parents want our children to know that “you are lovable, and you are capable.” Let’s read that again.

“You are lovable, and you are capable.”

It was enough. That night I reminded her of how good a sleeper she is and that this was a temporary phase. We would get through it. In fact, it was already better. Her hard work had already paid off.

I’d like to say that it turned around right away. We’re kind of still working on it.

But boy, does it suck less. I’ll keep you posted.

 

A Thousand Bedtimes

Happy Holidays! I wanted to revisit a post from three years ago in which I described an essential component of our bedtime routine. What surprised me about the post (other than the fact that three years have passed!) is how little has changed in our routine. I still recite the words below for the two youngest girls, with enough fidelity that they catch it immediately if I change a word. It is preceded by my “getting the bad dreams out” (usually through their fingers, though occasionally a potential nightmare is lodged in a toe or nostril); putting some good dreams in “just in case” (via kisses on the forehead) and a silly one in the ear. The words are followed by a round of “Twinkle Twinkle Little Star.” For my ten year-old, for whom I first came up with it, I have to be sure to fit some variation of it in before I turn out the light.

Again, I encourage you to use any or all of this, or to come up with your own.

Sweet dreams!

***

If there is a secret to our parenting, it is bedtime.

There is a lot to say about the importance of calm, consistent bedtime routines, and it’s something I will return to in future posts. A lot of information out there, and I’ve found that most of it is along the same lines. There is a good primer on the Parents website, and another on babycentre, focusing on bedtime for toddlers. It’s British, and that’s okay.

Establishing these routines take time and experimentation. It takes a while to see what works, and as the needs of children change with age, and the seasons (and the light!), what worked in the past may not work now. What didn’t work before may work again later.

It is important in a routine to have signposts, things that signal to a child that it is time to get into the space of bedtime. I light candles in the bedroom (one for each of them because, you know, fairness) and, when they have put on their pajamas and brushed their teeth, they each choose a book to read aloud. When the reading is done, they blow out their candle and get into bed. I spend some time with each of them in turn, and I do this:

It’s a relaxation ritual that I have been using with my daughters every night for the last few months. I keep asking them if they are tired of it, if they want to try something different, but they insist on doing it exactly the same way each night. I think there’s something to be said for the comfort children find in repetition that we adults may not share or understand. Have your kids ever asked you to read the same book or tell the same story over and over?

This is how it goes, word for word. I don’t remember how I came up with it, exactly, but I have to give credit to an episode of Frasier in which a character is asked to put their angry thoughts in a balloon and watch it drift away. It’s a good recurring joke in the show, but I must have thought it might work for bedtime.

 

Now I want you to take everything that has bothered you throughout the day

(And only you know what those things are)

And I want you to put them inside a balloon.

It can be any kind of balloon you can imagine,

Any shape, any size, any color.

And when you’re ready, I want you to take that balloon outside

And let go of the string

And watch the balloon drift up, and up, and up,

Further and further into the sky,

Until it’s just a little dot

And then it’s gone

Leaving nothing but clear sky.

No more worries,

No more cares,

And you’re ready to rest.

A Pirate’s Life For Me

Another month, another birthday. Willa is turning eight today, and her obsession with all things piratical has only become stronger (bolstered, maybe, by her father’s daily encouragement). In fact, it could be said that her penchant for pirate lore is rivaled only by her love of kitties and her total disdain for the Royal British Navy. The rest of her family (crew?) has cast in their lots as well, and bought her a pirate cutlass, a pirate bandana, some pirate Playmobil, a genuine Jack Sparrow hat, and some grog mugs (grog being watered-down rum, of course, though her understanding of rum is something like lemonade that makes you dance).

What else does she know? She can turn to port, starboard, bow and stern. She knows what a foc’s’le is, and a bosun, and how to measure fathoms and leagues. She will never get scurvy. And someone (again, a male parent) may have told her about some of the many democratic aspects of pirate social organization and policy; as well as, of course, those pirate women. There were a few.

When my little pirate was two, her mother broke her ankle rather badly. During the period of convalescence it was very difficult to have the little one sleeping in her bed, because one cannot convince a two year-old to stay off a casted ankle. For the next several months, I slept in her toddler bed, with Willa nestled in the crook of my arm, her head on my chest, until she settled to sleep and could be (usually) lowered to the pillow. I watched most of Breaking Bad on my phone during that period, and read a lot of Kindle books. On one treacherous night I discovered Louis C.K. and tried, with reasonable success, to a.) keep quiet and b.) not shake her right off me in helpless mirth.

I wasn’t paying attention, I realize now (heck, I realized it then, just as I realize that I don’t pay my kids enough attention today). But shiver me timers, do I miss that little head on my chest.

She’s way too big now. Happy birthday, my love.

 

The Worst Day (and Week) of the Year: The Switch to Daylight Savings Time

This week’s post is by featured contributor Esther Schiedel. We hope that you enjoy it and, as always, we look forward to future posts by Esther.

It’s coming…aargh! The worst day (and week) of the year: the switch to Daylight Savings Time.

This can be really hard on families with children and teens. Not to mention every other person.

Here are a few strategies that have helped me as an adult and a few ideas I’ve found online. Please share your own strategies.

Start now by moving bedtime a little bit earlier each night—if you have a lead time of five nights (Monday-Saturday) then 12 minutes earlier each night gets you to an hour.

Some people recommend simultaneously waking up earlier as well. I’d suggest NOT doing that or at least not doing that until closer to Sunday. My rationale is that it’s better to get as much sleep as you can in advance of the change. Many of us are already short on sleep. See waking up strategies below.

Practice healthy sleep habits:

Fresh air and exercise during the day

De-stressing/relaxing times during the day and/or evening

Dark room

Cool room

Shift meal schedule gradually as well (if possible) It isn’t just bedtime and morning that gets thrown out of whack by the time change. If you can’t move meals try to incorporate more snacks (healthy ones and maybe some high tryptophan foods for dinner and bedtime snacks). See this article from the National Sleep Foundation.

NO CAFFIENE!

One hour before you want to get to sleep: No screens. No full spectrum, LED or fluorescent lights. Use a yellow, amber or red bulb for reading (see the linked article on How Blue Light Affects Kids & Sleep). Red Christmas lights work well as nightlights. Googling “blue light blocking products” will get you to many sources of bulbs. Candlelight probably works as well, but please be careful!

Change your clock during the day on Saturday (if at all possible). I got this idea from crossing the Atlantic Ocean by ship. Going east, they changed the time at noon (since they had total control over the schedule, this was possible). I don’t know if part of it was psychological but it really helped. The change made dinner earlier so that also contributed.

Waking up. Just as light interferes with going to sleep, it helps us wake up. Gradually increasing the light in the morning will help you (and the kids) wake up. There are products “dawn simulators” that provide this (sorry to keep you Googling and spending money but it can be a good investment-some are less expensive than others so research options). Or you can do this manually for your children.

Make morning a pleasant time: snuggling, talking, reading with your child can make for a happier transition. Breakfast in bed anyone? Allow enough time for morning routines.

The real key to happy waking up is getting enough sleep the night before. Most of us don’t get enough sleep so this is a good time to focus on more sleep. Here are some more guidelines and resources.

See Sleepless in America by Mary Sheedy Kurcinka. She also has a website with a free download of sleep suggestions.

Esther Schiedel is parent to three adults, grandparent to three boys, and a Certified Family Life Educator. She provides parenting education through classes and workshops through LBCC and through her business, Sharing Strengths. She became interested in parenting education when she became a parent and had a need for more information and support.

Decompressing the Home

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There are two kinds of parents (actually, there are at least three, but we are concerned here with those involved in the daily lives of their children). There are parents who work, and there are parents whose work is to parent. And this is, well, work.

As for the kids, they all work. Whether they spend their days at school, learning at home, or involved in some sort of apprenticeship such as ship’s boy or cooper’s assistant, they have been “on” for a long time, and when the family is together at home, everyone is spent.

In her article 7 Ways to Help Your Child Handle Their “After School Restraint Collapse”, Andrea Nair writes, “It takes a great deal of energy, mental motivation, emotional containment, and physical restraint to keep ourselves at our best while at work, daycare, or school for other people.” She goes on,

“One of my children used to love going to public school, but pretty much every day was in tears when he got home. He didn’t have a clue why he was in tears, but I knew that he just needed to decompress after keeping it together all day. I steered away from friend playtime or scheduled activities right after school so that he could have time to regroup.”

Nair presents some very useful tips for helping kids to ease their way back into the home environment. In addition to such universal advice as “Feed Them,” she advocates giving them the space they need to readjust their energy. Sometimes this means leaving them well enough alone for a while. Reducing noise and other stimuli, even conversation (even to the point of avoiding that classic parent question, “How was your day?”) can be helpful. It is important to remember that they are feeling all the accumulated stress and fatigue that we are, but with one crucial difference: they don’t have the resources that we as adults, ideally, possess to deal with it.

My situation is typical for homeschooled families in that when I come home from work, I enter what has been essentially the workplace for the rest of my family; for the mother as well as the kids. I try to be conscientious about this, because while coming home may be a relief for me (especially if I have had the presence of mind to decompress from my workday on the way home), it may well be that no one else has had that chance.

My job, then, is to help transform the space into something less stressful. If there is a way that I can help with dinner, I can do that (more often than not, if dinner is already underway I can be more useful by staying out of the way). In that case I start on preparations for bedtime. This involves finding pajamas, closing curtains, turning on lights. I am usually the audience for whatever artwork or projects the kids have been working on that day. And when dinner is served, their mother is officially clocked out.

I will confess that I sometimes envision the scenario presented in shows like Leave It to Beaver, in which my job would be to read the paper in my recliner while the dog fetches my slippers. However, this is a new century, and anyway I don’t think the world really worked like that in those days either. Also, we don’t have a dog, and the cat does not fetch.

So really, I’ll take this.

 

Screening the Screens

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I wrote a couple of weeks ago about bedtimes and how to make them work. I hinted ominously about the importance of keeping electronic devices (“screens”) out of kids’ bedrooms. This week I want to talk more about those screens and what battles to pick around them.

 

I am not going to tell you that you shouldn’t let your children use a phone, laptop or tablet. It’s the 21st Century, they probably use these devices in school, you’re using them, I’m using them, and Grandpa is downloading old war movies on BitTorrent right now as we speak.
I am going to suggest setting firm limits around the use of these devices and I am going to SUGGEST, in all caps, two places where they should not be in your house: at the table during mealtimes, and in the kids’ room at night.
Last things first: keeping phones and other devices off the table allows mealtimes to be quality interactive time for your family. This is mostly up to us as parents, because they do what we model to them (I have to remind myself frequently not to do this). Sharing food with your family is a crucial time to stay connected—in the human relationship sense—and to keep up with what is happening in kids’ lives. Those screens are jealous of our eyeballs.
As for the bedroom, why should these devices be taken out at night?
Because of sleep. There is a strong correlation between sleep deprivation in kids and the presence of devices in their rooms. Dr. Leonard Sax, in his punitively titled The Collapse of Parenting (I recommend reading it, but prepare to feel guilty), presents a stark example:
“He’s staying up ’til 1 or 2 in the morning playing video games night after night. He’s sleep-deprived. And if you’re sleep-deprived you’re not gonna be able to pay attention and all the standard questionnaires, Conners Scales, etc. cannot distinguish whether you’re not paying attention because you’re sleep-deprived or because you truly have ADD.”
Sax suggests that much of our nation’s overmedication of children (and the rates here are way, way higher than anywhere else) could be a misdiagnosis of what is actually lack of sleep. And that, thank goodness, is easier to treat. If we know how to help. And now we do!
Regardless of how we use them, iPhones, tablets, laptops and old-fashioned TVs (remember them?) emit light that disrupts the tendency of kids to wind down. Dr. Claire McCarthy writes:
“Not only does it get in the way of sleep because kids are, well, watching it, but it gets in the way of sleep because the blue light from the screen tricks the brain into thinking it’s daytime–and delays the release of the natural chemical melatonin that helps us fall asleep.”
But how we use these devices is important. Many adults have difficulty with addictive behavior around games, social media and other uses of our phones and computers. And children, especially under the age of 10 or 11, are much more susceptible. In the dystopianly titled Glow Kids: How Screen Addiction Is Hijacking Our Kids—and How to Break the Trance, Dr. Nicholas Kardaras raises the alarm:
“Video games, computers, cell phones and tablets are all ‘digital drugs’ in Kardaras’ estimation, and there is more and more evidence to back him up—recent studies have shown that electronics activate pleasure circuits in developing brains. The amount of dopamine in the brain doubles (food and sex have the same effect) while the amount of gray matter shrinks, compromising the frontal cortex (the decision-making center of the brain). This leads to delays in neurological development and verbal intelligence.”
The upshot is, no screens at bedtime, kiddos. Sorry. We’re the parent.
Being the parent, setting limits around our kids’ use, is the key. There is no reason that our children need to do anything on the internet outside of our supervision.
The hardest part, of course, is to model it. Put down the phone and pick up a book instead. Or a tennis racket. Or a watering can.
We can do it. We’re the parent.

The Right Time for Bedtime

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As I’ve written before, if there is one essential secret to our parenting, it is bedtime.

When the kids go to bed, and how long they sleep, is the foundation for the way everything else works in our family. And I say this knowing just how many things there are to keep track of as a parent: discipline, sibling relations, nutrition, rules, chores, dealing with behavior, keeping up with the changes as they get older. We decided to focus on bedtime.

And it wasn’t easy. In our house we have four kids divided into pairs, two to a bedroom. The two youngest and the two oldest each have their own bedtime and their own set of routines. It has taken years and a lot of experimentation (and thus, a fair share of failures) to hammer out something that works from one night to the next, and from one week to another. And it works, for now. Fingers crossed and nose to the wind.

It was nice, then, to come across some outside confirmation that what we had come up with was recommended by, like, science. This post on the Simplemost blog includes a chart put together (by an elementary school, no less) to show the optimal bedtimes for children, cross-referenced by age and when they get up in the morning (we can have a say in when they go to bed; they wake up when they wake up). Before we pause for a round of high-fives, let’s see how we did:

Here goes. Given that all four kids get up nearly every day at 6:30, our five year-old should be going to bed at 7:15. The seven year-old, at 7:30. I say my goodnights and walk out at 7:45. Not too bad.

Now for the older pair. Our nine year-old’s target bedtime is 8:15 and the 11 year-old’s is 8:45. We split the difference at 8:30 (typically, the younger of the two has more trouble getting to sleep, claiming that just laying there is “boring,” while the eldest is ready to pack it in whenever).

Why do we do it this way? Because we can. We willingly give up a lot of the socializing we could be doing at night because of the benefits that arise from a consistent (and according to many, a strangely early) bedtime. I suppose we’re lucky that a lot of our kids’ friends are also homeschooled, so they don’t know just how weird it is that they don’t stay up until 10 or later. Or for that matter, why they don’t stay up later on weekends.

Just how beneficial this consistent sleep is for them—and how harmful the lack of it can be—is a subject for another post. In that post I will also discuss what is found in their bedrooms at night and what is not (spoiler: no screens).

What is not found in the chart, and something we’re still working on as adults, is when we should go to bed ourselves. I should probably be there right now.

Spare Change

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I hope that you enjoyed your holiday. It was a busy weekend for our family, having contained my eldest daughter’s birthday, my birthday, and my wedding anniversary (we were married on my birthday; it seemed like a good idea at the time, and though I go back and forth on the issue now, at least there’s no way I can forget the anniversary).

In our house, birthdays are pretty special. Sometimes too special. One of the rules of the birthday is that we get to choose what we want to eat for every meal. For whatever reason, this has worked out well in the past. This year, my daughter put a lot of thought into her selection and wrote them out for us to post on the refrigerator. It was a pretty reasonable list:

Breakfast: Hash browns, sausage and scrambled eggs

Lunch: Cream of mushroom soup with grilled cheese sandwiches

Dinner: Meatloaf and mashed potatoes

And of course: Vanilla cupcakes with buttercream frosting

Okay, my daughter made the cupcakes. She’s good at it. But her birthday fell on Thursday, so I was at work, and in the course of the day my wife mentioned that she had spent nearly the entire day in the kitchen, either prepping, preparing, or cleaning up after the birthday meals. I suggested that in the future, we revise the birthday rule to specify that they may choose one special meal.

We felt bad about this, and certainly did not want to impart guilt on the birthday girl, who had spent her birthday money from her grandparents on buying gifts for us. But the thing about creating a family tradition is that if it’s yours, you can change it.

This has come up in other areas as well. I have a crack bedtime routine for my little ones (aged 5 and 7) which has been working well for some time now (months, which I think you’ll agree is a long time for a routine to be working).

The routine consists of the following:

  • Go to the bathroom
  • Changing into pajamas
  • Brushing teeth
  • Saying goodnight to mother and sisters (the second part of this degenerates into a tickling frenzy unless I supervise it)
  • Reading a story
  • Prayers
  • Go to the bathroom again (an insurance policy)
  • Get into bed and turn out the light
  • Relaxation exercises
  • Sing a song
  • Hugs and kisses and saying “Goodnight, I love you, see you in the morning” approximately 17 times

If this reads as a pretty long list, trust me, it is. The whole process takes about an hour. And this is not working for me, because I become convinced that I am going to be doing the bedtime routine for the rest of my life. It is not working for the children because there is a window of optimal tiredness (or W.o.O.T.) which, if missed, hits a reset button in their brains that renders all of the relaxation moot.

I have attempted to remove some of the steps. We can usually get the final “goodnights” down to three or four repetitions. But that’s about all I have managed. Nothing else, apparently, is negotiable.

So I have cast my mind back to my days as a theatre major: when the director points out at dress rehearsal that the show is running too long and we need to shave off 10 minutes, without removing anything. How is this possible?

It’s all in the transitions. If the events can flow from one to another with a minimum of gaps, it all goes okay. This week, anyway.

I know that the routine, like the birthday tradition, will change when it needs to. First I have to want it to change. Because, of course, the routines are at least as much about me as they are for my children.