WEBVTT - Second Cup: Give yourself a bedtime

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<v Speaker 1>Good morning. This is Laura. Welcome to the Before Breakfast podcast.

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<v Speaker 1>Today's tip is to give yourself a bedtime. I know

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<v Speaker 1>a lot of people listen to this podcast in the morning.

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<v Speaker 1>I hope that today your morning started at the time

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<v Speaker 1>you wanted it to start. Hopefully you didn't spend the

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<v Speaker 1>thirty minutes after your first alarm battling with the snooze button.

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<v Speaker 1>Hopefully no one in your house was racing around and

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<v Speaker 1>yelling this morning because the morning started thirty minutes after

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<v Speaker 1>it was supposed to. But in case your morning didn't

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<v Speaker 1>go so well, here's one of the most important secrets

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<v Speaker 1>I've learned from studying people's time logs. Good mornings start

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<v Speaker 1>the night before. I don't mean that you need to

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<v Speaker 1>pack everyone's lunches and lay out clothes and all that

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<v Speaker 1>you can if you want, but you don't have to.

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<v Speaker 1>What I really mean is that the key to a

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<v Speaker 1>good morning is getting enough sleep, and the key to

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<v Speaker 1>that is going to bed on time. One of the

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<v Speaker 1>best things you can do to get control of your

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<v Speaker 1>time is to give yourself a bedtime. That way, you

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<v Speaker 1>can turn unproductive evening hours into productive morning hours. Setting

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<v Speaker 1>a bedtime as a grown up is pretty simple. You

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<v Speaker 1>just need to ask yourself a few questions. First, what

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<v Speaker 1>time would I like to wake up in the morning.

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<v Speaker 1>Let's be honest here. While it's fun to read stories

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<v Speaker 1>of people who wake up at four am to do triathlons,

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<v Speaker 1>this isn't realistic for most of us. But maybe you

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<v Speaker 1>could aim to wake up at six point thirty in

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<v Speaker 1>order to get thirty minutes of writing and a shower

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<v Speaker 1>in before your middle schooler wakes up at seven fifteen.

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<v Speaker 1>Second question, how much sleep do I need? Let's be

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<v Speaker 1>honest here too. The vast majority of adults need somewhere

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<v Speaker 1>between seven to eight hours per day. The odds that

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<v Speaker 1>you need less than six and a half hours are

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<v Speaker 1>very low. I've seen thousands of time loogs over the years,

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<v Speaker 1>including from some very successful people, and I've seen only

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<v Speaker 1>a handful of short sleepers, and even those people tend

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<v Speaker 1>to average out around six hours per day when you

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<v Speaker 1>look at the whole week, not four. So let's say

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<v Speaker 1>your number is seven point four hours. I'm choosing that

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<v Speaker 1>number because it's my number. If I get eight hours

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<v Speaker 1>of sleep on Friday, Saturday, and Sunday, I'm cool with

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<v Speaker 1>seven hours Monday, Tuesday, Wednesday Thursday. Since this averages out

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<v Speaker 1>to seven point four hours. Final question, what time do

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<v Speaker 1>I need to be in bed in order to get

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<v Speaker 1>this amount of sleep? This is a simple math question.

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<v Speaker 1>I count back seven hours from six thirty am and

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<v Speaker 1>I get eleven thirty pm. This is my bedtime. Ideally

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<v Speaker 1>I set an alarm for at least twenty minutes before

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<v Speaker 1>that in order to give me time to brush my teeth, slowly,

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<v Speaker 1>ease into bed, and so forth. But in any case,

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<v Speaker 1>bedtime is bedtime, So figure out what your bedtime should be.

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<v Speaker 1>I know that some people hearing this are probably bristling

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<v Speaker 1>at the idea of a bedtime. It brings up all

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<v Speaker 1>kinds of battles from childhood. I'm not going to probe

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<v Speaker 1>the psychological issues, but hear me out on this. The

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<v Speaker 1>upside of giving yourself a bedtime is that it forces

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<v Speaker 1>you to make a decision. If you know that you're

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<v Speaker 1>supposed to be in bed at eleven thirty, when eleven

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<v Speaker 1>thirty rolls around, you have a choice. You can stay up.

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<v Speaker 1>You are an adult, but having a bedtime nudges you

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<v Speaker 1>to ask if the reason you're staying up is a

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<v Speaker 1>good one. Maybe you and your spouse are having a

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<v Speaker 1>wonderful time together. Awesome, you have my blessing. But maybe

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<v Speaker 1>you're just hitting next in the Netflix queue. Maybe it's

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<v Speaker 1>time to turn it off and thank yourself in the morning.

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<v Speaker 1>Because here's the thing, most of us responsible people just

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<v Speaker 1>can't sleep in in the morning. We need to get

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<v Speaker 1>our kids to school, we need to get ourselves to

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<v Speaker 1>our jobs. So I like to think of it like this.

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<v Speaker 1>Going to bed early is how grown ups sleep in.

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<v Speaker 1>When you put it that way, going to bed on

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<v Speaker 1>time sounds like a treat. In the meantime, this is Laura.

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<v Speaker 1>Thanks for listening, and here's to making the most of

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<v Speaker 1>our time. Hey, everybody, I'd love to hear from you.

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<v Speaker 1>You can send me your tips, your questions, or anything else.

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<v Speaker 1>Just connect with me on Twitter, Facebook, and Instagram at

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<v Speaker 1>Before Breakfast Pod that's b E the number four then

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<v Speaker 1>Breakfast Pod. You can also shoot me an email at

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<v Speaker 1>Before Breakfast Podcast at iHeartMedia dot com that Before Breakfast

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<v Speaker 1>is spelled out with all the letters. Thanks so much.

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<v Speaker 1>I look forward to staying in touch.