1 00:00:03,000 --> 00:00:09,320 Speaker 1: Welcome to Before Breakfast, a production of iHeartRadio. Good Morning. 2 00:00:10,640 --> 00:00:16,480 Speaker 1: This is Laura. Welcome to the Before Breakfast podcast. Today's 3 00:00:16,480 --> 00:00:21,640 Speaker 1: tip is about how to sleep in on a weekday. Yes, 4 00:00:22,000 --> 00:00:25,799 Speaker 1: you heard that right. It might be possible. You just 5 00:00:25,840 --> 00:00:30,639 Speaker 1: need to tweak your mindset of what this looks like. So. 6 00:00:30,760 --> 00:00:33,080 Speaker 1: I know some of my listeners are woken up by 7 00:00:33,120 --> 00:00:38,240 Speaker 1: young kids every morning, weekdays and weekends alike. But as 8 00:00:38,240 --> 00:00:40,960 Speaker 1: your kids get older and more independent, or if you 9 00:00:41,000 --> 00:00:44,639 Speaker 1: don't have kids, you might relish those weekend mornings when 10 00:00:44,680 --> 00:00:48,720 Speaker 1: you don't wake up to an alarm. You slowly move 11 00:00:48,920 --> 00:00:53,280 Speaker 1: in and out of sleep, enjoying a pleasant grogginess and 12 00:00:53,360 --> 00:00:58,200 Speaker 1: a gentle approach to getting up. That tends to not 13 00:00:58,280 --> 00:01:01,320 Speaker 1: be the case on weekdays. Most of us wake suddenly 14 00:01:01,360 --> 00:01:04,600 Speaker 1: to an alarm. But with a little bit of strategizing, 15 00:01:04,680 --> 00:01:08,640 Speaker 1: you can in fact recreate that slow start most mornings 16 00:01:08,840 --> 00:01:12,200 Speaker 1: if you want. The key is to make sure that 17 00:01:12,280 --> 00:01:16,880 Speaker 1: you do not have a sleep debt on weekdays. So 18 00:01:17,040 --> 00:01:21,440 Speaker 1: first figure out how much sleep you need. After tracking 19 00:01:21,440 --> 00:01:24,440 Speaker 1: my time for more than ten years, I know my 20 00:01:24,600 --> 00:01:28,039 Speaker 1: sleep set point is somewhere between seven point three and 21 00:01:28,160 --> 00:01:31,640 Speaker 1: seven point four hours per day. I am guessing that 22 00:01:31,800 --> 00:01:35,039 Speaker 1: you have a sleep set point two, it's probably the 23 00:01:35,160 --> 00:01:38,840 Speaker 1: average of what you sleep over about a month when 24 00:01:38,920 --> 00:01:44,480 Speaker 1: you include weekends and holidays. Then remind yourself what time 25 00:01:44,520 --> 00:01:47,520 Speaker 1: you need to wake up on weekday mornings. I set 26 00:01:47,560 --> 00:01:50,360 Speaker 1: my alarm for either six twenty or six forty, depending 27 00:01:50,400 --> 00:01:52,840 Speaker 1: on the day and if kids are taking the bus 28 00:01:53,160 --> 00:01:58,480 Speaker 1: are getting driven to school. Then be diligent about getting 29 00:01:58,520 --> 00:02:01,320 Speaker 1: into bed at a time that allows you to get 30 00:02:01,320 --> 00:02:05,120 Speaker 1: the amount of sleep you need. Someone who needs seven 31 00:02:05,120 --> 00:02:07,560 Speaker 1: and a half hours of sleep and who needs to 32 00:02:07,560 --> 00:02:10,400 Speaker 1: wake up at six thirty am needs to be in 33 00:02:10,440 --> 00:02:14,640 Speaker 1: bed before eleven pm. Someone who needs eight hours of 34 00:02:14,639 --> 00:02:17,280 Speaker 1: sleep would need to be in bed by ten thirty pm. 35 00:02:17,680 --> 00:02:20,520 Speaker 1: Set some sort of reminder for about thirty minutes before 36 00:02:20,560 --> 00:02:24,200 Speaker 1: this time so you can start winding down getting all 37 00:02:24,240 --> 00:02:26,840 Speaker 1: ready for bed and being in bed and then reading 38 00:02:26,960 --> 00:02:29,240 Speaker 1: or chatting with your partner or whatever it is you do. 39 00:02:30,639 --> 00:02:33,440 Speaker 1: If you do this night after night, and you are 40 00:02:33,639 --> 00:02:35,720 Speaker 1: active enough during the day that you tend to be 41 00:02:35,800 --> 00:02:39,040 Speaker 1: tired at your bedtime, then you will start to notice 42 00:02:39,080 --> 00:02:43,359 Speaker 1: something interesting. If you deliberately go to bed a tiny 43 00:02:43,400 --> 00:02:47,080 Speaker 1: bit before your official bedtime, then you will start to 44 00:02:47,120 --> 00:02:50,800 Speaker 1: wake up before your official waking time in the morning. 45 00:02:51,919 --> 00:02:55,079 Speaker 1: You will be able to slowly drift up before your 46 00:02:55,120 --> 00:02:58,519 Speaker 1: alarm goes off. You will be able to lie there 47 00:02:58,639 --> 00:03:02,239 Speaker 1: feeling your nice pillow and blankets and enjoying the quiet, 48 00:03:02,680 --> 00:03:05,360 Speaker 1: or seeing the light of the sunrise, or whatever it is. 49 00:03:06,280 --> 00:03:09,279 Speaker 1: You might be able to go in and out of dreamland. 50 00:03:09,880 --> 00:03:13,680 Speaker 1: That can be particularly nice too. I have certainly been 51 00:03:13,720 --> 00:03:17,200 Speaker 1: trying this these days. If I have my lights out 52 00:03:17,240 --> 00:03:19,880 Speaker 1: by ten forty five pm on a day when I 53 00:03:19,880 --> 00:03:22,200 Speaker 1: can wake up at six forty am the next morning, 54 00:03:22,960 --> 00:03:26,320 Speaker 1: then I will most likely be drifting up before my alarm. 55 00:03:27,320 --> 00:03:32,040 Speaker 1: The math works, I'm probably asleep by ten fifty five pm, 56 00:03:32,120 --> 00:03:34,720 Speaker 1: and then seven point four hours later gets us to 57 00:03:34,760 --> 00:03:38,360 Speaker 1: about six twenty am. If the alarm goes off at 58 00:03:38,360 --> 00:03:42,120 Speaker 1: six forty am, I am getting my groggy slowly waking 59 00:03:42,200 --> 00:03:47,960 Speaker 1: up feels like I'm sleeping in time before my alarm. Now, 60 00:03:47,960 --> 00:03:50,280 Speaker 1: of course, going to bed on time is easier said 61 00:03:50,280 --> 00:03:53,880 Speaker 1: than done. People often get caught up on doing just 62 00:03:54,040 --> 00:03:58,360 Speaker 1: one more thing, but you cannot really make more time. 63 00:03:59,400 --> 00:04:01,680 Speaker 1: You can get your time at night, or you can 64 00:04:01,720 --> 00:04:04,640 Speaker 1: get it in the morning. I kind of like the 65 00:04:04,920 --> 00:04:08,680 Speaker 1: groggy morning pleasant time more than fifteen extra minutes spent 66 00:04:08,720 --> 00:04:12,080 Speaker 1: looking at Instagram. But we can all make our own choices. 67 00:04:13,120 --> 00:04:15,480 Speaker 1: One of the reasons to set a reminder about thirty 68 00:04:15,480 --> 00:04:18,440 Speaker 1: minutes before bedtime is that it nudges you to make 69 00:04:18,480 --> 00:04:24,479 Speaker 1: a decision. Are you doing something worthwhile? Then absolutely stay up. 70 00:04:25,440 --> 00:04:28,599 Speaker 1: But if you're just reading people's ridiculous conspiracy theories on 71 00:04:28,680 --> 00:04:32,520 Speaker 1: social media, to yourself a favor and put it into 72 00:04:32,560 --> 00:04:36,400 Speaker 1: that when you feel like you are sleeping in on 73 00:04:36,480 --> 00:04:41,839 Speaker 1: a weekday morning, your future self will be thanking you. 74 00:04:41,920 --> 00:04:46,880 Speaker 1: In the meantime, this is Laura. Thanks for listening, and 75 00:04:46,960 --> 00:04:56,760 Speaker 1: here's to making the most of our time. Thanks for 76 00:04:56,839 --> 00:05:01,600 Speaker 1: listening to Before Breakfast. If you've got questions, ideas, or feedback, 77 00:05:01,920 --> 00:05:11,240 Speaker 1: you can reach me at Laura at Laura vandercam dot com. 78 00:05:11,360 --> 00:05:15,400 Speaker 1: Before Breakfast is a production of iHeartMedia. For more podcasts 79 00:05:15,440 --> 00:05:20,039 Speaker 1: from iHeartMedia, please visit the iHeartRadio app, Apple Podcasts, or 80 00:05:20,080 --> 00:05:21,920 Speaker 1: wherever you listen to your favorite shows.