WEBVTT - How to sleep in on a weekday

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<v Speaker 1>Welcome to Before Breakfast, a production of iHeartRadio. Good Morning.

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<v Speaker 1>This is Laura. Welcome to the Before Breakfast podcast. Today's

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<v Speaker 1>tip is about how to sleep in on a weekday. Yes,

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<v Speaker 1>you heard that right. It might be possible. You just

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<v Speaker 1>need to tweak your mindset of what this looks like. So.

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<v Speaker 1>I know some of my listeners are woken up by

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<v Speaker 1>young kids every morning, weekdays and weekends alike. But as

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<v Speaker 1>your kids get older and more independent, or if you

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<v Speaker 1>don't have kids, you might relish those weekend mornings when

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<v Speaker 1>you don't wake up to an alarm. You slowly move

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<v Speaker 1>in and out of sleep, enjoying a pleasant grogginess and

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<v Speaker 1>a gentle approach to getting up. That tends to not

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<v Speaker 1>be the case on weekdays. Most of us wake suddenly

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<v Speaker 1>to an alarm. But with a little bit of strategizing,

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<v Speaker 1>you can in fact recreate that slow start most mornings

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<v Speaker 1>if you want. The key is to make sure that

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<v Speaker 1>you do not have a sleep debt on weekdays. So

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<v Speaker 1>first figure out how much sleep you need. After tracking

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<v Speaker 1>my time for more than ten years, I know my

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<v Speaker 1>sleep set point is somewhere between seven point three and

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<v Speaker 1>seven point four hours per day. I am guessing that

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<v Speaker 1>you have a sleep set point two, it's probably the

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<v Speaker 1>average of what you sleep over about a month when

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<v Speaker 1>you include weekends and holidays. Then remind yourself what time

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<v Speaker 1>you need to wake up on weekday mornings. I set

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<v Speaker 1>my alarm for either six twenty or six forty, depending

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<v Speaker 1>on the day and if kids are taking the bus

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<v Speaker 1>are getting driven to school. Then be diligent about getting

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<v Speaker 1>into bed at a time that allows you to get

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<v Speaker 1>the amount of sleep you need. Someone who needs seven

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<v Speaker 1>and a half hours of sleep and who needs to

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<v Speaker 1>wake up at six thirty am needs to be in

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<v Speaker 1>bed before eleven pm. Someone who needs eight hours of

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<v Speaker 1>sleep would need to be in bed by ten thirty pm.

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<v Speaker 1>Set some sort of reminder for about thirty minutes before

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<v Speaker 1>this time so you can start winding down getting all

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<v Speaker 1>ready for bed and being in bed and then reading

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<v Speaker 1>or chatting with your partner or whatever it is you do.

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<v Speaker 1>If you do this night after night, and you are

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<v Speaker 1>active enough during the day that you tend to be

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<v Speaker 1>tired at your bedtime, then you will start to notice

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<v Speaker 1>something interesting. If you deliberately go to bed a tiny

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<v Speaker 1>bit before your official bedtime, then you will start to

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<v Speaker 1>wake up before your official waking time in the morning.

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<v Speaker 1>You will be able to slowly drift up before your

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<v Speaker 1>alarm goes off. You will be able to lie there

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<v Speaker 1>feeling your nice pillow and blankets and enjoying the quiet,

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<v Speaker 1>or seeing the light of the sunrise, or whatever it is.

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<v Speaker 1>You might be able to go in and out of dreamland.

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<v Speaker 1>That can be particularly nice too. I have certainly been

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<v Speaker 1>trying this these days. If I have my lights out

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<v Speaker 1>by ten forty five pm on a day when I

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<v Speaker 1>can wake up at six forty am the next morning,

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<v Speaker 1>then I will most likely be drifting up before my alarm.

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<v Speaker 1>The math works, I'm probably asleep by ten fifty five pm,

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<v Speaker 1>and then seven point four hours later gets us to

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<v Speaker 1>about six twenty am. If the alarm goes off at

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<v Speaker 1>six forty am, I am getting my groggy slowly waking

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<v Speaker 1>up feels like I'm sleeping in time before my alarm. Now,

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<v Speaker 1>of course, going to bed on time is easier said

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<v Speaker 1>than done. People often get caught up on doing just

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<v Speaker 1>one more thing, but you cannot really make more time.

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<v Speaker 1>You can get your time at night, or you can

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<v Speaker 1>get it in the morning. I kind of like the

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<v Speaker 1>groggy morning pleasant time more than fifteen extra minutes spent

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<v Speaker 1>looking at Instagram. But we can all make our own choices.

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<v Speaker 1>One of the reasons to set a reminder about thirty

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<v Speaker 1>minutes before bedtime is that it nudges you to make

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<v Speaker 1>a decision. Are you doing something worthwhile? Then absolutely stay up.

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<v Speaker 1>But if you're just reading people's ridiculous conspiracy theories on

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<v Speaker 1>social media, to yourself a favor and put it into

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<v Speaker 1>that when you feel like you are sleeping in on

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<v Speaker 1>a weekday morning, your future self will be thanking you.

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<v Speaker 1>In the meantime, this is Laura. Thanks for listening, and

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<v Speaker 1>here's to making the most of our time. Thanks for

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<v Speaker 1>listening to Before Breakfast. If you've got questions, ideas, or feedback,

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<v Speaker 1>you can reach me at Laura at Laura vandercam dot com.

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<v Speaker 1>Before Breakfast is a production of iHeartMedia. For more podcasts

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