1
00:00:02,040 --> 00:00:06,400
Speaker 1: Good morning. This is Laura. Welcome to the Before Breakfast podcast.

2
00:00:07,000 --> 00:00:11,600
Speaker 1: Today's tip is to give yourself a bedtime. I know

3
00:00:11,680 --> 00:00:14,240
Speaker 1: a lot of people listen to this podcast in the morning.

4
00:00:15,080 --> 00:00:17,959
Speaker 1: I hope that today your morning started at the time

5
00:00:18,040 --> 00:00:21,000
Speaker 1: you wanted it to start. Hopefully you didn't spend the

6
00:00:21,000 --> 00:00:24,440
Speaker 1: thirty minutes after your first alarm battling with the snooze button.

7
00:00:25,160 --> 00:00:27,360
Speaker 1: Hopefully no one in your house was racing around and

8
00:00:27,440 --> 00:00:30,120
Speaker 1: yelling this morning because the morning started thirty minutes after

9
00:00:30,160 --> 00:00:33,160
Speaker 1: it was supposed to. But in case your morning didn't

10
00:00:33,159 --> 00:00:36,040
Speaker 1: go so well, here's one of the most important secrets

11
00:00:36,040 --> 00:00:40,640
Speaker 1: I've learned from studying people's timelogs. Good mornings start the

12
00:00:40,760 --> 00:00:43,920
Speaker 1: night before. I don't mean that you need to pack

13
00:00:43,960 --> 00:00:47,760
Speaker 1: everyone's lunches and layout clothes and all that you can

14
00:00:47,840 --> 00:00:50,920
Speaker 1: if you want, but you don't have to. What I

15
00:00:50,960 --> 00:00:53,120
Speaker 1: really mean is that the key to a good morning

16
00:00:53,720 --> 00:00:57,000
Speaker 1: is getting enough sleep, and the key to that is

17
00:00:57,040 --> 00:00:59,840
Speaker 1: going to bed on time. One of the best things

18
00:00:59,840 --> 00:01:02,320
Speaker 1: you can do to get control of your time is

19
00:01:02,360 --> 00:01:06,840
Speaker 1: to give yourself a bedtime. That way, you can turn

20
00:01:06,920 --> 00:01:11,959
Speaker 1: unproductive evening hours into productive morning hours. Setting a bedtime

21
00:01:12,000 --> 00:01:14,759
Speaker 1: as a grown up is pretty simple. You just need

22
00:01:14,800 --> 00:01:18,559
Speaker 1: to ask yourself a few questions. First, what time would

23
00:01:18,560 --> 00:01:20,959
Speaker 1: I like to wake up in the morning. Let's be

24
00:01:21,040 --> 00:01:24,199
Speaker 1: honest here. Well, it's fun to read stories of people

25
00:01:24,200 --> 00:01:27,280
Speaker 1: who wake up at four am to do triathlons. This

26
00:01:27,440 --> 00:01:30,679
Speaker 1: isn't realistic for most of us, but maybe you could

27
00:01:30,720 --> 00:01:33,360
Speaker 1: aim to wake up at six thirty in order to

28
00:01:33,360 --> 00:01:35,919
Speaker 1: get thirty minutes of writing in a shower in before

29
00:01:36,240 --> 00:01:39,840
Speaker 1: your middle schooler wakes up at seven fifteen. Second question,

30
00:01:40,600 --> 00:01:44,520
Speaker 1: how much sleep do I need? Let's be honest here too.

31
00:01:45,240 --> 00:01:48,400
Speaker 1: The vast majority of adults needs somewhere between seven to

32
00:01:48,480 --> 00:01:51,400
Speaker 1: eight hours per day. The odds that you need less

33
00:01:51,400 --> 00:01:54,640
Speaker 1: than six and a half hours are very low. I've

34
00:01:54,720 --> 00:01:57,320
Speaker 1: seen thousands of time logs over the years, including from

35
00:01:57,360 --> 00:02:00,840
Speaker 1: some very successful people, and I've seen only a handful

36
00:02:00,960 --> 00:02:04,960
Speaker 1: of short sleepers, and even those people tend to average

37
00:02:05,000 --> 00:02:07,320
Speaker 1: out around six hours per day when you look at

38
00:02:07,320 --> 00:02:12,040
Speaker 1: the whole week, not four. So let's say your number

39
00:02:12,200 --> 00:02:16,040
Speaker 1: is seven point four hours. I'm choosing that number because

40
00:02:16,040 --> 00:02:18,840
Speaker 1: it's my number. If I get eight hours of sleep

41
00:02:18,880 --> 00:02:24,280
Speaker 1: on Friday, Saturday, and Sunday, I'm cool with seven hours Monday, Tuesday, Wednesday, Thursday.

42
00:02:24,400 --> 00:02:28,480
Speaker 1: Since this averages out to seven point four hours. Final question,

43
00:02:29,440 --> 00:02:31,800
Speaker 1: what time do I need to be in bed in

44
00:02:31,880 --> 00:02:34,840
Speaker 1: order to get this amount of sleep? This is a

45
00:02:34,840 --> 00:02:38,239
Speaker 1: simple math question. I count back seven hours from six

46
00:02:38,280 --> 00:02:42,359
Speaker 1: thirty am and I get PM. This is my bedtime.

47
00:02:43,160 --> 00:02:45,720
Speaker 1: Ideally I set an alarm for at least twenty minutes

48
00:02:45,760 --> 00:02:48,040
Speaker 1: before that in order to give me time to brush

49
00:02:48,080 --> 00:02:51,160
Speaker 1: my teeth, slowly eas into bed and so forth. But

50
00:02:51,240 --> 00:02:55,680
Speaker 1: in any case, bedtime is bedtime, So figure out what

51
00:02:55,720 --> 00:02:58,400
Speaker 1: your bed time should be. I know that some people

52
00:02:58,440 --> 00:03:00,880
Speaker 1: hearing this, they're probably brisk sling at the idea of

53
00:03:00,960 --> 00:03:04,960
Speaker 1: a bedtime. It brings up all kinds of battles from childhood.

54
00:03:05,360 --> 00:03:08,280
Speaker 1: I'm not going to probe the psychological issues, but hear

55
00:03:08,320 --> 00:03:11,120
Speaker 1: me out on this. The upside of giving yourself a

56
00:03:11,160 --> 00:03:14,320
Speaker 1: bedtime is that it forces you to make a decision.

57
00:03:15,200 --> 00:03:17,600
Speaker 1: If you know that you're supposed to be inbedded eleven

58
00:03:17,680 --> 00:03:22,480
Speaker 1: thirty when rolls around, you have a choice. You can

59
00:03:22,520 --> 00:03:26,440
Speaker 1: stay up. You are an adult, but having a bedtime

60
00:03:26,560 --> 00:03:29,360
Speaker 1: nudges you to ask if the reason you're staying up

61
00:03:29,840 --> 00:03:32,720
Speaker 1: is a good one. Maybe you and your spouse are

62
00:03:32,720 --> 00:03:36,640
Speaker 1: having a wonderful time together. Awesome, you have my blessing.

63
00:03:37,440 --> 00:03:40,760
Speaker 1: But maybe you're just hitting next in the Netflix queue.

64
00:03:41,320 --> 00:03:44,440
Speaker 1: Maybe it's time to turn it off and thank yourself

65
00:03:44,480 --> 00:03:49,560
Speaker 1: in the morning. Because here's the thing. Most of us

66
00:03:49,760 --> 00:03:54,160
Speaker 1: responsible people just can't sleep in in the morning. We

67
00:03:54,200 --> 00:03:56,520
Speaker 1: need to get our kids to school, we need to

68
00:03:56,560 --> 00:03:59,280
Speaker 1: get ourselves to our jobs. So I like to think

69
00:03:59,320 --> 00:04:03,160
Speaker 1: of it like this. Going to bed early is how

70
00:04:03,240 --> 00:04:07,360
Speaker 1: grown ups sleep in. When you put it that way,

71
00:04:08,040 --> 00:04:11,560
Speaker 1: going to bed on time sounds like a treat. In

72
00:04:11,640 --> 00:04:15,320
Speaker 1: the meantime, this is Laura. Thanks for listening, and here's

73
00:04:15,360 --> 00:04:23,240
Speaker 1: to making the most of our time. Hey everybody, I'd

74
00:04:23,240 --> 00:04:25,640
Speaker 1: love to hear from you. You can send me your tips,

75
00:04:25,720 --> 00:04:29,400
Speaker 1: your questions, or anything else. Just connect with me on Twitter,

76
00:04:29,760 --> 00:04:35,240
Speaker 1: Facebook and Instagram at Before Breakfast Pod that's B the

77
00:04:35,320 --> 00:04:39,560
Speaker 1: number four, then Breakfast p o D. You can also

78
00:04:39,560 --> 00:04:43,320
Speaker 1: shoot me an email at Before Breakfast Podcast at iHeart

79
00:04:43,360 --> 00:04:46,159
Speaker 1: media dot com that Before Breakfast is spelled out with

80
00:04:46,200 --> 00:04:48,919
Speaker 1: all the letters. Thanks so much. I look forward to

81
00:04:48,960 --> 00:04:49,599
Speaker 1: staying in touch.