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Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.

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Speaker 1: Good Morning. This is Laura. Welcome to the Before Breakfast podcast.

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Speaker 1: Today's tip is about how not to crash on weekends.

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Speaker 1: Being a bit more careful about sleep during the week

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Speaker 1: means you can enjoy your discretionary time on weekends without

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Speaker 1: having to spend that time overcoming weekday exhaustion. Today's tip,

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Speaker 1: like a few others this week, comes from my new

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Speaker 1: book Tranquility by Tuesday, Nine Ways to calm the chaos

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Speaker 1: and make time for what matters. This book shows how

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Speaker 1: one fifty people became more satisfied with their time as

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Speaker 1: they followed my nine favorite time management rules. One of

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Speaker 1: those rules, indeed, the first rule, is to give yourself

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Speaker 1: a bedtime. Many people have a very strong sleep set point.

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Speaker 1: Let's say you need seven and a half hours of

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Speaker 1: sleep a day, which is a pretty common number. If

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Speaker 1: you sleep six and a half hours for a few

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Speaker 1: days in a row, your body is going to force

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Speaker 1: you to make that time up. That's why people crash

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Speaker 1: on the couch while watching TV, or fall asleep while

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Speaker 1: putting their kids to bed, or sleep through alarms or

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Speaker 1: hit snooze three times, or sleep in and nap on weekends. Now,

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Speaker 1: there is nothing wrong with a nice nap on a

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Speaker 1: weekend afternoon, but if you work a full time job,

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Speaker 1: most of your potential leisure and family time is likely

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Speaker 1: going to happen on weekends. Do you really want to

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Speaker 1: spend this potential leisure and family time sleeping off a

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Speaker 1: weekday debt? It might be nicer to go for an

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Speaker 1: early morning run or bike ride with a friend and

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Speaker 1: then still get to spend the whole day with your family,

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Speaker 1: versus sleeping in later if that's even possible, or crashing

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Speaker 1: on the couch at some inopportune point if it is not.

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Speaker 1: It might be better not to be groggy when your

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Speaker 1: kids get up early, which then leads to you bickering

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Speaker 1: with your spouse over who covers, and then both of

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Speaker 1: you crashing during any little kidnaps rather than getting some

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Speaker 1: waking leisure time. Weekend hours can be wonderful hours. Cutting

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Speaker 1: sleep short during the week means you are substituting weekend

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Speaker 1: sleep hours for weekday hours. Now, that might make sense

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Speaker 1: if those waking weekday hours were of higher quality than

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Speaker 1: the weekend hours you are giving up. But think about

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Speaker 1: it for a few minutes and you'll see that for

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Speaker 1: many people, they probably aren't. Most adults have to wake

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Speaker 1: up at a set time for work or family respond possibilities.

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Speaker 1: What changes is the time people go to bed. We

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Speaker 1: often stay up late, scrolling around online or streaming that

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Speaker 1: next show. That is what we are choosing instead of

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Speaker 1: being alert and well rested for the weekend. So why

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Speaker 1: not put a stop to the late night scrolling or

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Speaker 1: TV watching and go to bed on time? Tranquility by Tuesday.

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Speaker 1: Rule number one is to give yourself a bedtime. If

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Speaker 1: you get the amount of sleep you need each night,

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Speaker 1: you won't enter the weekend with a sleep debt that

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Speaker 1: must be paid. That means you'll be able to take

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Speaker 1: full advantage of your weekend. You can exercise or do

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Speaker 1: other personal pursuits in the early mornings and still have

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Speaker 1: enough energy for your family. If you've got little kids

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Speaker 1: who wake up early, you won't feel so desperate. You'll

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Speaker 1: be able to enjoy some leisure time during their naps

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Speaker 1: or when you trade off with your partner or after

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Speaker 1: they go to bed, other than simply crashing. I think

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Speaker 1: that sounds like a good trade off. That's why I

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Speaker 1: do my best to be in bed with the lights

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Speaker 1: out by eleven pm every night. I need to wake

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Speaker 1: up at six thirty in the morning most mornings, and

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Speaker 1: I need about seven and a half hours of sleep.

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Speaker 1: When I do that consistently, I wake up at the

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Speaker 1: same time on weekends and I can enjoy some quiet

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Speaker 1: reading or a long run and still make it back

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Speaker 1: for kit activities and weekend family adventures. Now, I know

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Speaker 1: that a bedtime doesn't exactly sound like a ton of fun.

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Speaker 1: It conjures up all those power struggles from childhood. But again,

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Speaker 1: since most of us need to wake up its set

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Speaker 1: times on weekday mornings, think of it this way. Going

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Speaker 1: to bed early is how grown ups sleep in. Now

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Speaker 1: doesn't that sound indulgent? So figure out what time you

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Speaker 1: need to wake up on weekdays, figure out how much

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Speaker 1: sep you need, count back, and embrace this bedtime. If

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Speaker 1: you observe it faithfully, you will no longer need to

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Speaker 1: crash on weekends. You can be energized and awake to

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Speaker 1: enjoy your days off in the meantime. This is Laura.

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Speaker 1: Thanks for listening, and here's to making the most of

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Speaker 1: our time. Hey, everybody, I'd love to hear from you.

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Speaker 1: You can send me your tips, your questions or anything else.

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Speaker 1: Just connect with me on Twitter, Facebook, and Instagram at

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Speaker 1: Before Breakfast pod. That's B the number four, then Breakfast

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Speaker 1: p o D. You can also shoot me an email

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Speaker 1: at Before Breakfast podcast at iHeart media dot com that

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Speaker 1: Before Breakfast is spelled out with all the letters. Thanks

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Speaker 1: so much, I look forward to staying in touch. Before

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Speaker 1: Breakfast is a production of I heart Radio. For more

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Speaker 1: podcasts from I heart Radio, visit the i heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.

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Speaker 1: Yea