Sleep hygiene for superheroes

Superheroes are vigilant and alert, always ready to leap into action. If, like me, you are blessed with the gift of hypervigilance – but not the cape and outside-in underwear habit – you probably struggle to sleep. Most nights, maybe every night, your mind will churn with plans, tasks, appointments, retreads of your day, ambitions, regrets. As the world lies quiet around you the pressure builds: to be better, do more, to make tomorrow a better day.

Needless to say, this anxiety fouls the spark-plugs of your brain. In the morning, it sputters and farts, never quite catching even as your pulse races in high gear.

Those of us who are, to quote Didion’s immaculate phrase: “lonely and resistant rearrangers of things, anxious malcontents, children afflicted apparently at birth with some presentiment of loss” often fight a losing battle to get the rest we need to stay sane and keep our feet on the ever-precarious ground.

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Sleep hygiene, defined by the National Sleep Foundation as “practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness”, is as essential to us as tight-fitting spandex and avoiding Kryptonite.

The following seven strategies are essential to my sleep hygiene; your precise recipe may vary. What matters is that you identify things that help you rest at night, and ruthlessly protect the sanctity of sleep. Trust me, it makes saving the world the next day much easier.

Exercise in the morning

Studies show that exercise improves sleep. However, I know from personal experience it can also throw a spanner in the (clock) works. Running is one of my favorite activities: it clears my head, tones my body, and tunes my emotions. But the last time I ran in the evening, I tossed and turned for hours. The endorphin kick that lifts my spirits in the morning totally sabotaged my sleep. Lesson: beware of when and how you exercise.

Eat more carbs

A survey of scientific literature on the relationship between diet and sleep quality found that lower carbohydrate consumption negatively effected sleep, as did higher fat intake. The same study found that kiwi fruit, cherries, fatty fish and milk all had sleep-enhancing effects. Personally, I find that an evening meal of rice, beans, vegetables and greens is satisfying and sets me up for a good night’s rest.

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Don’t watch things in bed

There are some people who can unwind by watching TV or films in bed. I am not one of them. The speed of moving images, plus drama or pathos, plus my overactive imagination, means that if I watch something in bed it replays in my head long after the lights are out. Moving viewing to the living room creates a clearer divide between alertness and rest.

Read poetry

You know what does help me unwind? Poetry. My dear friend and mentor Paul Hendrickson once advised me to keep a book on the nightstand and read a poem or two every night. The density of language, the clarity of the images, the imagination and empathy imbued in each line, promote tranquility – an almost meditative state. If you’re not sure where to start, try Jack Gilbert or Mary Oliver.

Yoga nidra or meditation

Sometimes, the chatter in my head simply won’t let up. In these instances, replacing my own mental monologue with someone else’s words can be hugely helpful. Yoga teacher Paul Dobson recommends yoga nidra, a specific meditative practice designed to foster restful sleep.

I also love Positive Magazine Guided Meditations – the presenter has the loveliest, most soothing voice imaginable and the 10-15 minute guided meditations are the perfect length for dropping off to sleep.

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Cotton bedding

What you sleep on matters. After living in Spain, where polyester is considered a legitimate fabric for bedding, I refuse to purchase anything other than 100% cotton – the finer the weave the better. Nice linen can be ridiculously expensive, which is its own sort of worry-making, so I gravitate towards shops like TK Maxx, Ross or Nordstrom Rack. At a push, Target does decent all-cotton sheets and covers. If there is absolutely nothing else available, Amazon Basics are an option.

Lavender essential oil

Essential oils are touted as the cure for everything from unhappiness to indigestion. In the case of lavender and insomnia, though, there is actually evidence it works. A study reported on in the American Journal of Critical Care found inhaling pure lavender essential oil decreased blood pressure and improved sleep quality in hospital patients. It noted: “Sleep deprivation in hospitalized patients is common and can have serious detrimental effects on recovery from illness. Lavender aromatherapy has improved sleep in a variety of clinical settings.”

In a randomized control trial of healthy subjects, including lavender essential oil as part of a sleep hygiene routine got better results than the sleep hygiene practices alone, according to the Journal of Alternative and Complementary Medicine.

Dabbing lavender essential oil on my wrists just before I switch out the light is a welcome signal that it is time to relax.

Orgasms

Getting off is an almost guaranteed way to drift off. Remember, our bodies need sex like they need food and sleep. Neglecting our sexual self is easy when we are worried or stressed (not to mention that anxiety is a stone mood killer) so then, more than ever, is the time to love yourself.

Sex is wonderful, but it it isn’t always available. Or it can come with expectations, hang-ups and emotional entanglement (happily married or not). Masturbation gives you total control which is, in itself, relaxing and empowering. I keep a bottle of lube in the nightstand by the lavender oil and a folder of photos on my phone for inspiration.

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Superheroes need shut-eye. Though it may be fashionable to brag about how little sleep you get, stinting on rest is a shortcut to long-term physical and mental fatigue – and worse.

Prioritizing routines and habits that promote sleep increases our personal well-being, and gives us the mental, physical and emotional energy to be better friends, lovers, creators, citizens and human beings

Do Less, Accomplish More

Sleeping in

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Over the holiday period I’ve fallen into the habit of sleeping till 9 or 9:30 – some 90 minutes longer than my usual routine. For the pats few days, I set my alarm for the normal hour, but hit the off-button and go back to sleep. This feels indulgent, borderline sinful, most certainly lazy.

On the night of 1 January, my husband and I settled in to watch The Big Lebowski.

It was an individual favorite when we met; since then, it has become a totem for our relationship – a source of private idiom and in-jokes on loop.

The opening voice-over informs us that the Dude was a lazy man. What a contrast, I thought, to the expectations a new year brings.

Resolutions

New Year arrives with a cultural imperative to improve. What are your new year’s resolutions?

The noun resolution, in this sense, alludes to a determined wish, or decision.

It is worth remembering that another definition of resolution is ending, or conclusion.

Linguistically, all unwitting, we start the new year by demanding conclusions.

Is it any wonder they fail to materialize?

If there is one thing writing teaches it is that you cannot force a conclusion. They are reached by patience, effort and serendipity.

Let it be

The Big Lebowski is a tale of serendipity.

Sheer coincidence brings together two characters who clumsily try to exploit their chance encounter. The lostness of this cause is what makes the film funny; the universality of the impulse to connive and manipulate makes it poignant.

That The Dude comes off better in the end has nothing to do with effort and everything to do with his ability to, in moments of crisis, tune out and go bowling.

The other foot

As a stone type A, with a self-perpetuating to-do list I love Jeff Bridge’s character because The Dude is my antithesis.

Worry… it’s how I stay in shape, poet Maggie Smith writes in ‘Let’s not begin’.

Me too.

I crave resolutions – the conclusion kind – and if one isn’t plain I’ll fret all day and toss and turn all night, trying to wrestle one into being. If I can’t see how a thing will turn out, I’ll manufacture an ending, toss a match to see what sparks.

Wearing out

This leads to plenty of fractured nights, followed by days where tiredness clouds my senses like swamp gas. The demons of weariness are legion: irritability, forgetfulness, poor hand-eye coordination, binge eating, anxiety, tearfulness. If I get less than eight or, preferably, nine hours, they swarm – shattering my mood, judgment and productivity.

Given my love of ticking items off a list, you’d think that alone would be enough to ensure I got enough rest, but something in my wiring (Puritan genes + protestant upbringing perhaps) gibes me to try harder.

One of the first rational things lost when I’m tired is the ability to admit I need a break.

Instead, I try to fix myself by doing more.

I’m almost done…”

My husband has heard these words too many times to count. They are always a lie. He’s learned to spot them for what they are: a self-sabotaging effort to put my life and spirit in order by crossing off one more line on my to-do list.

Being the partner of a perpetual fixer must be a massive drag. The nearest I got was a long-running infatuation with a man who refused to date me because he had to much to do. At the time, I thought it was a terrible, bogus excuse. We stayed friends, though, and now I’m grateful to have someone who understands the ridiculous compulsion to seek solace in busy-ness.

Even The Dude falls into this trap, lamenting that his thinking had gotten very uptight.

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Corridors without doors

When I get tired, my brain ceases to create and wallows in endless grooves. Instead of romping through fields of possibility, it marches along grim, fluorescent-lit corridors without doors. Inspiration and joy are things that happen to other people, in other places; for me, the grindstone, the factory clock; the slow treadmill.

This is lethal for my writing, and sense of self.

As someone who struggles to stay ahead of clinical depression, self-care is essential. Skimping on sleep is the first domino; next come exercise, eating, socializing, work, creating. Then the need to do more panic kicks in and flattens what is left of a painstakingly built structure.

Do less, accomplish more

My guilt at “over”-sleeping is rooted in a real fear that it’ll turn me lazy, like my good friend The Dude. Life is no movie, my brain chides. In the real world, the other Lebowski was right – you gotta get a job.

Yet this fixation with being busy is, as many wise souls have remarked, antithetical to actual accomplishment. Presenteeism is malingering for suck-ups. Most of the things I busy myself with, from house cleaning to answering email, have little bearing on the things that bring me satisfaction and joy. These things – reading, writing, time with my husband – get shoved into corners and fed scraps of my energy and attention.

Fail again

Instead of resolutions, I made a list of new year’s goals. It felt good to write them down, better to fantasize about completing them.

The next day, I woke under a cloud: sad, drained, mind blank. After drinking coffee, I got back into bed and cried for no explicable reason.

It felt like I’d put too much of myself on that page. Once again, I was looking for validation in tasks, instead of being open to what a new year might bring.

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Photo by Stijn te Strake on Unsplash

Start simple

Later, my husband and I went for a walk. The sky was bright and the air smelled of wood smoke and bales of sweet straw. We said hello to cows and picked windfall apples. The world began to resume its correct proportions. Cresting another hill, I realized it was time to edit the new year’s goals: sleep, move, eat, love. Everything else will come.

How will you honor yourself this year? 

Education by Consent

Don’t wanna

He looked like the toddler offspring of Paul Simon and Crazy Frog: all exuberant curls and a rubber-band mouth stretched across his small face. It was at breaking point when I saw him, eyes clamped shut, Jagger lips flopped open in an unceasing howl. His tiny body, taut as a tug-of-war rope, pulled against his grandma’s hand.

My class, older by a few years moved into the classroom and settled into worksheets. The image of the tiny frog-face and its owner’s belly-roar of anguish distracted me from the grammar presentation.

What good is there in forcing a tiny, hysterical child into an ESL class, or any class? His brave, futile resistance was engendered by a dangerous notion: the tone-deaf, compassion-free insistence “education” was more important than his distress.

Agency

The little boy was experiencing education as an affront to his agency and personhood. He won’t understand those words for another decade or so but children, like all animals (human and otherwise) understand the difference between agency and imposition.

“So what?” you might ask. “Kids never want to go to school. You have to make them.”

If that is the case, instead of accepting it as a fact, we need to ask, why?

Children are curious to the point of being maddening, not to mention fearsome mimics. They will dog your steps demanding to know how things work, how to do things, imitating your words and actions until you’re half-afraid to move. They don’t hate learning. If they hate school it is a sign that education, as it is currently conceived, doesn’t serve them.

Coercion versus consent

Despite his protests, this little boy had “education” imposed on him by force majeure. 

Nobody, but nobody, likes to be coerced. Not even if the activity is ultimately something they would have chosen any way. We adults hate being pressured, bullied and ordered around. Children are no different (if anything, I suspect, more sensitive to it, because they haven’t yet had their spirit deaden by years of “education”).

Coercion leaves a bitter taste in the mouth. Activities that we might have sought out and enjoyed of our free will become tainted, unpalatable.

When education becomes an object of coercion, we create an ugly frequency that distorts the interaction of teachers and students; parents and children. Curiosity atrophies into suspicion as the act of learning is irredeemably conflated with authoritarianism — with long-term repercussions.

One of my close friends is an intelligent, organised, motivated, assured woman whose self-perception is that she is not a good student. Why? Because as a child and teenager, she was obliged to endure rote, deadening conventional education. Unable and unwilling to conform, she adopted the label they imposed: poor student.

As an adult, she went back to school and performed astonishingly well, earning high marks and taking on leadership roles. Now, she returns to her university every year to give a talk to incoming students.

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Freedom to learn

Children, like adults, need to be active participants in their learning. The first duty of an educator is to inspire them with the possibilities and delights of learning, not drag them screaming into classrooms and force them to fill out worksheets.

Once learning has been established in kids’ minds as a positive, rewarding experience, in which they have agency and the freedom to express themselves, they will be willing and able to cope with the inevitable patches of boredom and incomprehension.

Seeking consent in education doesn’t mean we have to entertain children, or pander to their every whim, but it does mean giving them a fair say.

 

Man being … by nature, all free … no one can be put out of this estate, and subjected to the political power of another, without his own consent. –John LockeChapter 8

 

 

 

How to Make your Best Students Better

The one percent

As a kid, and through high school, I loved standardized tests. Because I was the maddening specimen who scored in the 99th percentile without a flicker of effort.

Given the bias in standardized tests, it’s not surprising. I was a white kid who had been reading voraciously since age four. I was going to ace anything that measured “verbal” skills, which are, of course, in the context of the tests, reading and writing skills.

Being a killer test taker had advantages. My high school SAT and ACT scores got me into an Ivy League university, and scooped a National Merit Scholarship to help pay for it. Not bad for a poor kid from a decaying seaside town in Oregon.

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Feeding the need

Being Little Miss 99th Percentile felt good. My teachers liked it because I brought up the class average. I liked it because it got me positive attention. My parents? They didn’t care, which is perhaps why cared so much. Acing those tests was more than an academic achievement, it was much-needed validation. Terrified of losing that, I gravitated towards subjects that came easy: English, history, communication, psychology.

Unfortunately, one thing they didn’t teach in first-year psych was that effort counts for more than “intelligence”. Though, to be fair, the results of Claudia Mueller and Carol Dweck’s landmark study on the relationship between praise and motivation weren’t published till 1998, my second year of college.

Mueller and Dweck gave kids a series of tests. One group was praised for their intelligence, the other for their effort. They found that the children who were praised for intelligence were reluctant to try more difficult tests, while those praised for effort were eager to try harder tasks.

Kids singled out for “intelligence” were afraid of doing anything that might show them up. Like those kids, I avoided challenges, got good grades and learned almost nothing.

Opportunities lost

Each month, as I make my student loan payment (still chipping away at that. Thank you American tertiary education system), I think about the classes I avoided: Spanish, math, organic chemistry. I went to university planning to major in chemistry and go on to med school. Sophomore year, I changed to English lit.

It was the right decision, made for the wrong reasons. My motivation wasn’t love of literature and language but fear of math and science. If I couldn’t waltz into an exam and out with an A, I wasn’t even going to try.

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The teacher’s view

Looking back, I wish teachers had pushed me more — especially in the subjects I was good at. Maybe, then, I would have realized my skills weren’t “innate” and would have learned to apply myself.

But, as a teacher myself, I can’t blame them. Having a “good” student, one who enjoys and seems to effortlessly absorb the material, is a treat. S/he is one student you don’t have to worry about, one whose enthusiasm and aptitude makes you feel good about yourself as an educator, even if you don’t really deserve the credit. It is tempting to praise the student and more or less leave them to his/her/their own devices.

Tempting, but an abdication of responsibility. Perhaps the student is doing well because h/s/t are an adept learner. In that case, you should see the work gradually improve. If you don’t, chances are they’re coasting on an existing skill set. And without intervention, they may well be self-limiting to stay within that safety zone.

Breaking out of the success trap

How do you challenge a student in an area where they excel? Here are three ideas:

Process

Once, in a job interview, I was asked: “How do you write?”

It was the first time anyone had asked about my process. Formulating an answer made me realize that I had one, and that it could be applied to other tasks.

If you have a student who shines at art, trigonometry, whatever, as them how. They might think it’s a dumb question (I did) but they will discover the work that goes into their accomplishments. Recognizing their own effort and process will help them see themselves as learners, and start to generalize those skills.

Cross-pollination

Use your students strengths to address their weaknesses. If, for example, your  student loves history but hates math, have them research the history of a mathematical concept, e.g. Who was Pythagoras and how did he come up with his theory? Thus tackling something hard becomes a chance to show off what they are good at.

Let them be the expert

Once your students have assessed their own process, reinforce that by giving them an opportunity to be the expert. Pair or small group work is a good setting to allow students to display their strengths. Set up assignments where they teach each other and grade them on how well their classmates do.

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Life-long learning

We tend to think of “life-long learning” in terms of adults but, to deserve the title, it has to start in childhood. The best, that is highest-achieving, students are necessarily the best learners. They may, in extreme cases, be learning very little.

Helping them uncover their process, use their skills to address new challenges, and share their strategies with others will develop those crucial skills.

 

 

 

 

 

 

 

Should I Have Come Out to My Students?

“Do you consider yourself part of the LGBTQ community?”

The text caught me off guard. Of course. Then I realized: Why would he know — I never said anything. 

I’d shared a link to an article about queer culture witha former English students (let’s call him Jay). He’d responded with an applause emoji — and the question.

Jay is out and proud as a Catholic teenager in a small, conservative Spanish town. His joie de vivre made every class a delight. I admired the hell out of him, but never said anything about being bi.

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Playing safe

I’ll just be supportive, I thought.

So I taught poems by Mary Oliver and CP Cavafy, brought Attitude magazine to class along with Vogue and Wanderlust, and expressed due reverence for the fierceness of Queen Bey and Lady Gaga. That’s cool, right?

Keeping quiet

Jay’s question got under my skin because, really, he shouldn’t have had to ask.

“Definitely,” I responded. “Wasn’t quite sure about bringing it up in class.”

The more I’ve thought about it (and it’s been a lot) the poorer an excuse that seems.

I didn’t want to distract from class. My personal life isn’t important. Blah blah.

Yet I had no qualms talking about my husband, or dating men. I just elided the fact I also date women. That’s not being “appropriate”, it’s cowardice.

Taking it easy

Truth is, being straight is easy. Despite short hair and a penchant for Doc Martens I am a cis woman married to a cis man. That is so socially acceptable it obscures anything ambiguous or complicated. It brings the perpetual temptation to not mention anything that would threaten my hetero privilege.

Once, a woman I was seeing was verbally attacked over her holiday plans. My date said she would feel uncomfortable going to Russia. Instead of sympathizing this woman railed at my friend for trying to “flaunt her lifestyle”. Basically, she thought if my girl didn’t fake straightness for the benefit of Russian bigots she deserved to be gay bashed.

This conversation, which took place at a party in Ibiza, shook me. If people are like that on an island renowned for anything-goes hedonism, I don’t want to know what the rest of the world is like. So, it was/is, easier to don the invisibility cloak of straightness.

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What makes an ally?

Self-identifying as queer and a queer ally to myself means jack if I play it straight to the world at large. My silence amplifies jerks who think love is “flaunting your lifestyle”.

Don’t get me wrong: I’m proud of introducing my students to Cavafy and Oliver, of watching Gaga videos with them and discussing gay representation in mainstream media. But it wasn’t enough.

If I were 100% straight, it might be. As a (married) bi woman, I have a responsibility.

Cleaning out my closet

Being married is part of what stopped me from saying anything. If I were single, or dating, saying “I’m bi” probably wouldn’t raise too many awkward questions.

But I could imagine…

Wait, aren’t you married? Does your husband know? Is he bi? Do you date other people? Does that mean…? 

My students are sharp — a thousand times more woke and with it than I was at their age (or a decade later). They could have asked questions that I don’t have answers for.

That unnerved me. Which is precisely why I should have opened up.

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A real education

Being a good teacher means not pretending to know all the answers. I’m comfortable not knowing a grammar construct, or the meaning of a word, so why so awkward about admitting I haven’t solved the mysteries of love?

I’ve asked myself over and over, Should I have come out to my students? The answer is, insistently, yes.

Not just because Jay deserved to know I consider myself part of the LGBTQ community, as he gracefully put it, but because they all deserve to know that love and attraction are fluid and multi-faceted. They deserve to know that you can try things, change your mind, fall in love with one person and still be attracted to others. They deserve to know that you never have to stop exploring, questioning, loving. They deserve to know that marriage doesn’t have to be a house in the ‘burbs and 2.4 kids (though that’s available).

Like I said, they’re sharp. Chances are they already know (or suspect) much of this. Nevertheless, that doesn’t make it okay for me to sit back like, you’re on your own. 

Be there for each other

We all need allies. Every single day. And in our increasingly mean-tempered world, unity and kindness are the life-rings we have to throw to each other.

That means owning who we are, in all its delicious complexity, so others (especially, if we’re teachers, our students) have space to claim their own delicious, complicated selves.

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Treed

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A poem in progress

TREED

Suspended in your limbs the
sky shatters to dancing fractals.
Height makes me dizzy.
Pressed by gravity to your
contours
corpuscles shriek.
My heart screeches
out of control.
Refusing to
fall
I
will
climb
(down).

Wood against flesh.
Taut, anxious;
mute and clumsy; bones
rattle against every
branch on the way. Till I

f
a
l
l

and tangle in your roots.

Bruises rise like
sap. Sunshine
sears the skin your fingers warmed.
Wind dips to kindly whisper:
Let go.