Ashley Mason and sleep routines

After I experienced sleep/back problems yesterday I opened the podcast by Peter Attia and it was advice about sleep hygiene. "In this episode, Ashley Mason provides a masterclass on cognitive behavioral therapy for insomnia (CBT-I), detailing techniques like time in bed restriction, stimulus control, and cognitive restructuring to improve sleep. She explains how to manage racing thoughts and anxiety, optimize sleep environments, and use practical tools like sleep diaries to track progress. She also offers detailed guidance on sleep hygiene, explores the impact of temperature regulation, blue light exposure, and bedtime routines." We learned a lot and refreshed our memories on things we knew but weren't doing, 

The Peter Attia Drive: #341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D.

One thing she mentioned was don't listen to podcasts in bed--oops! (or watch TV or read a book or read e-mail) Last night we stayed up until 11 and finished watching Chip and Joanna redecorate a hotel before going to bed.

How children can help with housework

Recently the Work and Family Mail Box at the WSJ had this complaint from a father of 3 and one on the way. "My wife is busy and I work long hours, so it's embarrassing when people drop by."

My first thought was, Oh, oh, I'll bet that's the mother-in-law "dropping by."

I have no small children and my personal areas of our home (my office, the kitchen, the laundry room) are much messier than when I did. My children were my main focus in the 60s and 70s--I wanted to be a good example, I wanted to teach them life skills, and I was a bit fussy about hygiene and good health, probably more than I needed to be. So therefore, my children "helped" with housework without actually doing the work.

When they were toddlers I vacuumed and picked up toys once a day--usually about 4:30. One tip my Mom (married 65 years) gave me was always look good for your husband when he walks in the door--and that includes the house. Put on a fresh dress, straighten your seams (her era), comb your hair and powder your nose.

My children were bathed daily before bedtime, and since I was already on my knees, that meant the tub was cleaned daily, and the floor mopped up. Toilet training meant special attention to hygienic facilities. In those days, I ironed weekly, not bi-monthly. Shopping was once a week--alone--not every other day like now when I have plenty of time and no schedule.

My parents had four children within seven years, and I can't ever recall a time when the house was messy for long, even during the time when mom baked and sold pies (although I wasn't tall enough to see the kitchen counter then). Neither had mothers who put in a lot of time on "keeping a house" so a pleasant, clean house was important to them. However, we were free to rearrange the furniture and drape blankets around to create houses, drag out the Tinker Toys, Lincoln Logs, dolls and trucks, or set up an art studio on the dining room table. I can't recall anyone stopping me from running through the house pretending to be a pony, using the beds as a trampoline, (or falling down stairs frequently). So Mom must have started picking up the mess and putting the furniture back about an hour before Dad's return in the evening.

The WSJ columnist suggested to the reader that he find a "household coach" to help his wife with organization. I've seen this done on TV, but wonder how long it lasts. I think of my own efforts to keep my personal space clean--it's not exactly like I don't know what to do or why! Today we have on-line helps like Fly Lady (today is zone 2) where you tackle one area a day and do a 50-fling/pick up or something like that.

I tend to think you either see it and it bothers you, or you don't. In that family, unfortunately, the husband could see it, the wife couldn't.

Sometimes routines hurt

This morning I headed for the coffee shop and put on a navy blazer over my navy print slacks and matching T. I patted the pocket to check for tissue, and felt something hard--my credit card. My heart sunk--not because I found it, but because I should have hung it in my clothes closet yesterday, but instead put it in the downstairs coat closet. What if. . . I would have been calling all over trying to locate it if I had put it where it belonged.

I stared at it in disbelief. How did my credit card get in my Spring linen blazer that didn't come out of the closet until yesterday? (It's been a cool Spring). I almost never use a credit card, and if I need something on Sunday I usually pay cash because it's so small, like a quart of milk or bunch of bananas. I started reviewing the week-end in my mind.

I'd bought 2 CDs of Karen Burkhart at the concert Saturday night with a check. I'd bought 2 DVDs of the prayer breakfast film with a check on Sunday. So I began to think about what I'd been wearing--it was Mother's Day and I wore a nice outfit to show off the gardenia corsage from my daughter and son-in-law. After church I needed to make some photocopies of the art show list at Mill Run, so I drove home, changed clothes to a red dress and fired up the computer for a master list. Then I selected the blazer because it was getting warm and I didn't need a coat. Went back to church, used the photocopier, and then drove to the other campus (we have 3). I placed the copies on the table next to the art show and put the master in my husband's file in the church office, and went back to the parking lot.

In my mind (figuring this out), I'm sitting in the parking lot. Then I remembered. The low gasoline light had come on while I was on the bridge over the Scioto River, and I decided I'd have to find a station before driving home. I just never pump gas, so that's how the credit card got from my purse into my pocket. I had inserted it into the pump and then into my pocket, and never put it back in my purse.

And that's how I almost lost my credit card--because I might only pump gas once a year, and it was so out of my routine, I'd totally forgotten it.

But you would never misplace anything, would you?

BTW, the Upper Arlington Art League Spring Show will be in the Church at Mill Run Gallery (2nd floor) until June 10. Building is closed Friday and Saturday. At Lytham, my husband and I have a show of about 30 pieces, all done by Ohio artists in the main hall, the fireside lounge and the library lounge.