1 00:00:03,440 --> 00:00:06,720 Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio. 2 00:00:08,960 --> 00:00:14,120 Speaker 1: Good Morning, This is Laura. Welcome to the Before Breakfast podcast. 3 00:00:14,880 --> 00:00:19,360 Speaker 1: Today's tip is to get a real alarm clock. This 4 00:00:19,440 --> 00:00:22,320 Speaker 1: one little change can help set you up for all 5 00:00:22,320 --> 00:00:27,400 Speaker 1: sorts of better habits. If you're like most modern sorts, 6 00:00:27,520 --> 00:00:32,120 Speaker 1: you probably use your smartphone as your alarm clock. It's 7 00:00:32,159 --> 00:00:35,040 Speaker 1: easy to set, and let's face it, you always have 8 00:00:35,200 --> 00:00:38,920 Speaker 1: your phone with you. But most of us also know 9 00:00:39,080 --> 00:00:41,559 Speaker 1: that maybe we should spend a bit less time on 10 00:00:41,560 --> 00:00:46,199 Speaker 1: our phones. And here's the issue. Using your smartphone as 11 00:00:46,240 --> 00:00:49,680 Speaker 1: your alarm clock means you are welcoming your phone with 12 00:00:49,840 --> 00:00:53,920 Speaker 1: all of its functions into your bedroom. It's easy to 13 00:00:54,080 --> 00:00:58,120 Speaker 1: serve social media or headlines, or check work email right 14 00:00:58,120 --> 00:01:01,240 Speaker 1: before bed. You know it would be better to read 15 00:01:01,320 --> 00:01:05,240 Speaker 1: and relax, but there's your phone. Or you might get 16 00:01:05,319 --> 00:01:08,600 Speaker 1: jostled out of sleep by an errant text, or feel 17 00:01:08,600 --> 00:01:11,120 Speaker 1: like checking email if you're up to use the bathroom 18 00:01:11,120 --> 00:01:13,959 Speaker 1: in the middle of the night. All of these can 19 00:01:14,040 --> 00:01:18,880 Speaker 1: interfere with sleep, either directly or by inviting anxious thoughts 20 00:01:18,920 --> 00:01:21,960 Speaker 1: into your brain. And all of this can be stopped 21 00:01:22,319 --> 00:01:27,800 Speaker 1: with a simple switch using a real alarm clock. A 22 00:01:27,959 --> 00:01:32,840 Speaker 1: real dumb traditional alarm clock says the time. It will 23 00:01:32,880 --> 00:01:35,280 Speaker 1: wake you up when you want to get up, but 24 00:01:35,400 --> 00:01:37,640 Speaker 1: it won't tempt you to stay awake for an extra 25 00:01:37,720 --> 00:01:40,400 Speaker 1: forty five minutes as you're looking at photos of perfectly 26 00:01:40,520 --> 00:01:44,160 Speaker 1: organized pantries. Get a real alarm clock and you'll get 27 00:01:44,200 --> 00:01:47,720 Speaker 1: more sleep. Now I realized that some people really want 28 00:01:47,720 --> 00:01:50,080 Speaker 1: their phones in their rooms. Maybe worry that if you 29 00:01:50,120 --> 00:01:52,280 Speaker 1: have to leave the house suddenly, you won't be able 30 00:01:52,320 --> 00:01:55,320 Speaker 1: to find your phone. I get it fine enough, but 31 00:01:55,400 --> 00:01:57,120 Speaker 1: if you are going to use your phone as an 32 00:01:57,160 --> 00:02:00,880 Speaker 1: alarm clock, promise me a few things. First, you'll put 33 00:02:00,920 --> 00:02:03,600 Speaker 1: it in airplane mode thirty minutes before you plan to 34 00:02:03,640 --> 00:02:06,360 Speaker 1: go to sleep. You can still use your e reader 35 00:02:06,400 --> 00:02:10,119 Speaker 1: app to read books, but no more surfing. Second, you'll 36 00:02:10,160 --> 00:02:12,400 Speaker 1: put it somewhere at least a few feet away from 37 00:02:12,400 --> 00:02:16,720 Speaker 1: your bed. That way, it's not right there tempting you 38 00:02:16,919 --> 00:02:19,400 Speaker 1: as you try to fall asleep or if you happen 39 00:02:19,440 --> 00:02:22,880 Speaker 1: to wake up for a bit. And finally, keep it 40 00:02:22,919 --> 00:02:26,800 Speaker 1: in airplane mode all night. No texts or calls, no 41 00:02:26,919 --> 00:02:30,280 Speaker 1: web surfing capability unless you make a conscious choice to 42 00:02:30,360 --> 00:02:33,799 Speaker 1: check such things. You can if you feel you absolutely 43 00:02:33,800 --> 00:02:39,640 Speaker 1: need to, but doing so requires an active choice. Most 44 00:02:39,639 --> 00:02:44,280 Speaker 1: likely you won't bother, or you'll decide that a regular 45 00:02:44,320 --> 00:02:48,280 Speaker 1: old alarm clock might work for you. After all, we 46 00:02:48,360 --> 00:02:52,440 Speaker 1: have our phones all day long, taking the nights off 47 00:02:53,080 --> 00:02:58,160 Speaker 1: seems like a reasonable compromise. In the meantime, This is Laura. 48 00:02:58,919 --> 00:03:01,880 Speaker 1: Thanks for listening, and here's to making the most of 49 00:03:01,960 --> 00:03:11,040 Speaker 1: our time. Hey, everybody, I'd love to hear from you. 50 00:03:11,520 --> 00:03:14,440 Speaker 1: You can send me your tips, your questions, or anything else. 51 00:03:15,160 --> 00:03:18,760 Speaker 1: Just connect with me on Twitter, Facebook, and Instagram at 52 00:03:18,800 --> 00:03:23,639 Speaker 1: Before Breakfast pod. That's b E the number four, then 53 00:03:23,720 --> 00:03:27,120 Speaker 1: Breakfast p o D. You can also shoot me an 54 00:03:27,120 --> 00:03:30,959 Speaker 1: email at Before Breakfast podcast at i heeart media dot 55 00:03:30,960 --> 00:03:33,880 Speaker 1: com that Before Breakfast is spelled out with all the letters. 56 00:03:34,520 --> 00:03:36,600 Speaker 1: Thanks so much, I look forward to staying in touch. 57 00:03:42,400 --> 00:03:45,520 Speaker 1: Before Breakfast is a production of I heart Radio. For 58 00:03:45,600 --> 00:03:48,680 Speaker 1: more podcasts from I heart Radio, visit the i heart 59 00:03:48,720 --> 00:03:52,080 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 60 00:03:52,120 --> 00:03:52,800 Speaker 1: favorite shows.