WEBVTT - How not to crash on weekends

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<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

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<v Speaker 1>Good Morning. This is Laura. Welcome to the Before Breakfast podcast.

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<v Speaker 1>Today's tip is about how not to crash on weekends.

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

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

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

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

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

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

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<v Speaker 1>one fifty people became more satisfied with their time as

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

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

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<v Speaker 1>a bedtime. Many people have a very strong sleep set point.

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<v Speaker 1>Let's say you need seven and a half hours of

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

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

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

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

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

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

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

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<v Speaker 1>there is nothing wrong with a nice nap on a

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<v Speaker 1>weekend afternoon, but if you work a full time job,

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<v Speaker 1>most of your potential leisure and family time is likely

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<v Speaker 1>going to happen on weekends. Do you really want to

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<v Speaker 1>spend this potential leisure and family time sleeping off a

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<v Speaker 1>weekday debt? It might be nicer to go for an

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<v Speaker 1>early morning run or bike ride with a friend and

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<v Speaker 1>then still get to spend the whole day with your family,

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<v Speaker 1>versus sleeping in later if that's even possible, or crashing

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<v Speaker 1>on the couch at some inopportune point if it is not.

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<v Speaker 1>It might be better not to be groggy when your

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<v Speaker 1>kids get up early, which then leads to you bickering

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<v Speaker 1>with your spouse over who covers, and then both of

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<v Speaker 1>you crashing during any little kidnaps rather than getting some

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<v Speaker 1>waking leisure time. Weekend hours can be wonderful hours. Cutting

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<v Speaker 1>sleep short during the week means you are substituting weekend

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<v Speaker 1>sleep hours for weekday hours. Now, that might make sense

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<v Speaker 1>if those waking weekday hours were of higher quality than

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<v Speaker 1>the weekend hours you are giving up. But think about

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<v Speaker 1>it for a few minutes and you'll see that for

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

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<v Speaker 1>up at a set time for work or family respond possibilities.

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<v Speaker 1>What changes is the time people go to bed. We

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<v Speaker 1>often stay up late, scrolling around online or streaming that

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<v Speaker 1>next show. That is what we are choosing instead of

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<v Speaker 1>being alert and well rested for the weekend. So why

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<v Speaker 1>not put a stop to the late night scrolling or

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<v Speaker 1>TV watching and go to bed on time? Tranquility by Tuesday.

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<v Speaker 1>Rule number one is to give yourself a bedtime. If

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<v Speaker 1>you get the amount of sleep you need each night,

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<v Speaker 1>you won't enter the weekend with a sleep debt that

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<v Speaker 1>must be paid. That means you'll be able to take

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<v Speaker 1>full advantage of your weekend. You can exercise or do

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<v Speaker 1>other personal pursuits in the early mornings and still have

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<v Speaker 1>enough energy for your family. If you've got little kids

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

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<v Speaker 1>be able to enjoy some leisure time during their naps

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<v Speaker 1>or when you trade off with your partner or after

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<v Speaker 1>they go to bed, other than simply crashing. I think

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

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<v Speaker 1>do my best to be in bed with the lights

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<v Speaker 1>out by eleven pm every night. I need to wake

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

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

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

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

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

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<v Speaker 1>Thanks for listening, and here's to making the most of

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

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<v Speaker 1>You can send me your tips, your questions or anything else.

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<v Speaker 1>Before Breakfast pod. That's B the number four, then Breakfast

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<v Speaker 1>p o D. You can also shoot me an email

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<v Speaker 1>at Before Breakfast podcast at iHeart media dot com that

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<v Speaker 1>so much, I look forward to staying in touch. Before

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