January is resolution season- did you make any resolutions in 2018? I rarely make real proper new years' resolutions but I like the idea of one-word resolutions, or overarching themes for the year. My word for 2018 is "streamline
"- a word that sort of sums up my aspirations to organize, simplify and put into place helpful habits and processes in different parts of my life.
All through the month of January, I'm working on streamlining our family's sleep habits. I more or less took sleep completely for granted and never gave it a second thought, until we had two kids who are/were pretty terrible sleepers. So I have spent the last 6+ years reading every sleep book I could find and learning about how critical and indispensable good sleep is, while simultaneously racking up enormous amounts of sleep debt. Lately our kids' sleep has been improving/ stabilizing somewhat (famous last words? knock on wood, Nupur!) so I am attempting to climb out of the deep, bleary hole of chronic sleep debt.
January is a good month for sleep goals
. December is fairly disastrous as far as sleep goes, what with holiday gatherings and travel and social drinking and bedtimes all over the place. There aren't many scheduled activities in January, it gets dark very early anyway and V's traveling a lot of this month so I am running ragged and ready to hit the sack at the first opportunity. Once the night begins, my sleep is at the mercy of two kids and a dog. A regular wake up time is always cited as a very good habit, but my wake up time is whenever the toddler decides he's "all done" or the canine decides it is time for a potty break. Likewise, when I'm woken up in the middle of the night, it can be a struggle to fall back asleep.
But especially at the start of the night, there are
many things within my control and this month I'm trying to maximize those factors by making sleep a number one priority and creating a restful environment for sleep.
1. A regular bedtime
, every day, no matter if it is a weekday or weekend. A fixed bedtime is a great way to set the circadian clock and over time, it habituates you to fall asleep quickly and easily at your bedtime. So this is probably the most important habit I'm cultivating in myself and the kids.
By nature I am a very early bird and school/work schedules also demand that we rise early (Lila's yellow school bus shows up at 7 AM!) so bedtimes in our household are very early. Niam's bedtime is 7 PM, Lila's is 7:30 PM and working backwards from my average wake up time (5 AM), I have to be asleep by 9 PM to even have the opportunity to sleep 8 hours.
2. Bedtime routines
for my kids and for myself. A winding down routine provides a buffer zone between day and night and cues a good night's sleep. We do the usual stuff- baths, teeth brushing, story time, lotion and massage for the toddler, warm pajamas etc.
3. Stop using screens an hour before bedtime
. This is the one I'm really working on this month. Going to bed at 9, shortly after getting the kids to bed and finishing household chores- this leaves me with almost no "me time" in the evenings, no time for crafting or watching TV or catching up on blogs. I have to fight against the feeling that "I deserve some time to chill out" and replace it with "I deserve my sleep". The good thing about screen-free time is that I have built in 30 minutes of reading time before bed- reading on old-fashioned dead-tree material, of course.
4. No tea or coffee after 3 PM
. Not everyone is sensitive to caffeine but it definitely affects my sleep. Yesterday I had tea with a friend in the evening and sure enough, had trouble falling asleep. Alcohol also makes for a poor night's sleep. Yeah, good sleep is decidedly un-fun. But really, we get around this by shifting out socializing to the morning- friends come over for brunch and we eat and drink (alcohol! caffeine!) and make merry. Dinners, though? Nope, I just tell everyone I turn into a pumpkin at 9 PM.
6. Blackout curtains
in the bedrooms. This made a huge difference in my sleep quality and I highly recommend it! The bedroom should be so pitch dark that you can't see your own hand when you hold it out in front of you. No blinking lights, clocks or electronics, and most definitely no TV in the bedroom.
* * *
After a good night's sleep comes a big breakfast. My toddler loves finger food and I was looking for a hearty pancake recipe with some eggs and oats. I found this one in, of all places, the comments section of a blog post
. I personally don't like these pancakes- too bland and eggy for my taste- but the toddler loves them, so here is the recipe for anyone wanting to try it on the little ones in your life.
Toddler-friendly Eggy Pancakes
Measure 1/3 cup oats
into a blender bowl. Blend into flour.
To this oat flour, add
- 1/3 cup all-purpose flour
- 2/3 cup milk
- 2 eggs
- 1/3 tbsp. baking powder
- pinch of salt
Blend everything into a smooth batter in the blender.
Let the batter rest for 10-15 minutes.
Make pancakes- this makes about 5-6 small (6 inch) pancakes.
Serve pancakes with butter, jam, applesauce, syrup or any other spread.
I usually spread the pancakes with jam or applesauce, then cut them into bite size pieces as a finger food. Pancakes can be stored in fridge (3 days) or frozen. Warm in microwave before serving.
Tell me about your sleep- do you get good sleep or is it something you struggle with?