WEBVTT - Second Cup: How not to crash on weekends

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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 not to crash on weekends. Being

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<v Speaker 1>a bit more careful about sleep during the week means

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<v Speaker 1>you can enjoy your discretionary time on weekends without having

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<v Speaker 1>to spend that time overcoming weekday exhaustion. Today's tip, like

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<v Speaker 1>a few others this week, comes from my new book

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<v Speaker 1>Tranquility by Tuesday, Nine Ways to calm the chaos and

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<v Speaker 1>make time for what matters. This book shows how one

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<v Speaker 1>hundred and fifty people became more satisfied with their time

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<v Speaker 1>as they followed my nine favorite time management rules. One

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<v Speaker 1>of those rules, indeed, the first rule, is to give

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<v Speaker 1>yourself of bedtime. Many people have a very strong sleep

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<v Speaker 1>set point. Let's say you need seven and a half

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<v Speaker 1>hours of sleep a day, which is a pretty common number.

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<v Speaker 1>If you sleep six and a half hours for a

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<v Speaker 1>few days in a row, your body is going to

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<v Speaker 1>force you to make that time up. That's why people

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<v Speaker 1>crash on the couch while watching TV, or fall asleep

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<v Speaker 1>while putting their kids to bed, or sleep through alarms,

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<v Speaker 1>or hit snooze three times or sleep in and nap

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<v Speaker 1>on weekends. Now, there is nothing wrong with a nice

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<v Speaker 1>nap on a weekend afternoon, but if you work a

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<v Speaker 1>full time job, most of your potential leisure and family

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<v Speaker 1>time is likely going to happen on weekends. Do you

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<v Speaker 1>really want to spend this potential leisure and family time

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<v Speaker 1>sleeping off a weekday debt? It might be nicer to

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<v Speaker 1>go for an early morning run or bike ride with

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<v Speaker 1>a friend and then still get to spend the whole

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<v Speaker 1>day with your family versus sleeping in later if that's

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<v Speaker 1>even possible, or crashing on the couch at some inopportune

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<v Speaker 1>point if it is not. It might be better not

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<v Speaker 1>to be groggy when your kids get up early, which

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<v Speaker 1>then leads to you bickering with your spouse over who covers,

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<v Speaker 1>and then both of you crashing during any little kid

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<v Speaker 1>naps rather than getting some waking leisure time. Weekend hours

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<v Speaker 1>can be wonderful hours. Cutting sleep short during the week

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<v Speaker 1>means you are substituting weekend sleep hours for weekday hours. Now,

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<v Speaker 1>that might make sense if those waking weekday hours were

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<v Speaker 1>of higher quality than the weekend hours you are giving up,

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<v Speaker 1>But think about it for a few minutes, and you'll

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<v Speaker 1>see that for many people, they probably aren't. Most adults

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<v Speaker 1>have to wake up at a set time for work

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<v Speaker 1>or family responsibilities. What changes is the time people go

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<v Speaker 1>to bed. We often stay up late, scrolling around online

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<v Speaker 1>or streaming that next show. That is what we are

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<v Speaker 1>choosing instead of being alert and well rested for the weekend.

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<v Speaker 1>So why not put a stop to the late night

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<v Speaker 1>scrolling or TV watching and go to bed on time?

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<v Speaker 1>Tranquility by Tuesday. Rule number one is to give yourself

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<v Speaker 1>a bedtime. If you get the amount of sleep you

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<v Speaker 1>need each night, you won't enter the weekend with a

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<v Speaker 1>sleep debt that must be paid. That means you'll be

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<v Speaker 1>able to take full advantage of your weekend. You can

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<v Speaker 1>exercise or do other personal pursuits in the early mornings

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<v Speaker 1>and still have enough energy for your family. If you've

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<v Speaker 1>got little kids who wake up early, you won't feel

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<v Speaker 1>so desperate. You'll be able to enjoy some leisure time

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<v Speaker 1>during their naps or when you trade off with your

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<v Speaker 1>partner or after they go to bed, rather than simply crashing.

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<v Speaker 1>I think that sounds like a good trade off. That's

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<v Speaker 1>why I do my best to be in bed with

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<v Speaker 1>the lights out by eleven pm every night. I need

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<v Speaker 1>to wake up at six thirty in the morning most mornings,

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<v Speaker 1>and I need about seven and a half hours of sleep.

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<v Speaker 1>When I do that consistently, I wake up at the

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<v Speaker 1>same time on weekends and I can enjoy some quiet

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<v Speaker 1>reading or a long run and still make it back

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<v Speaker 1>for kid activities and weekend family adventures. Now, I know

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<v Speaker 1>that a bedtime doesn't exactly sound like a ton of fun.

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<v Speaker 1>It conjures up all those power struggles from childhood. But again,

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<v Speaker 1>since most of us need to wake up at set

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<v Speaker 1>times on weekday mornings, think of it this way. Going

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

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<v Speaker 1>doesn't that sound indulgent? So figure out what time you

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<v Speaker 1>need to wake up on weekdays, figure out how much

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<v Speaker 1>you need, count back, and embrace this bedtime. If you

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<v Speaker 1>observe it faithfully, you will no longer need to crash

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<v Speaker 1>on weekends. You can be energized and awake to enjoy

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<v Speaker 1>your days off in the meantime. This is Laura. Thanks

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<v Speaker 1>for listening, and here's to making the most of our time. Hey, everybody,

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<v Speaker 1>I'd love to hear from you. You can send me

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<v Speaker 1>your tips, your questions or anything else. Just connect with

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<v Speaker 1>me on Twitter, Facebook, and Instagram at Before Breakfast Pod.

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<v Speaker 1>That's b the number four then Breakfast pod. You can

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<v Speaker 1>also shoot me an email at Before Breakfast Podcasts at

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<v Speaker 1>iHeartMedia dot com that before Breakfast is spelled out with

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<v Speaker 1>all the letters. Thanks so much, should I look forward

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<v Speaker 1>to staying in touch. Before Breakfast is a production of iHeartRadio.

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