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Welcome to Before Breakfast, a production of iHeart Radio.
Good morning.
This is Laura.
Welcome to the Before Breakfast podcast.
Today's tip is about how to sleep in on a weekday.
Yes, you heard that right.
It might be possible.
You just need to tweak your mindset of what this looks like.
So I know some of my listeners are woken up by young kids every morning, weekdays and weekends alike.
But as your kids get older and more independent, or if you don't have kids, you might relish those weekend mornings when you don't wake up to an alarm.
You slowly move in and out of sleep, enjoying a pleasant grogginess and a gentle approach to getting up.
That tends to not be the case on weekdays when most of us wake suddenly to an alarm.
But with a little bit of strategizing you can in fact recreate that slow start most mornings, if you want.
The key is to make sure that you do not have a sleep debt on weekdays.
So first, figure out how much sleep you need.
After tracking my time for more than 10 years, I know my sleep set point is somewhere between 73 and 74 hours per day.
I am guessing that you have a sleep set point too.
It's probably the average of what you sleep over about a month, when you include weekends and holidays.
Then, remind yourself what time you need to wake up on weekday mornings.
I set my alarm for either 620 or 640, depending on the day and if kids are taking the bus or getting driven to school.
Then be diligent about getting into bed at a time that allows you to get the amount of sleep you need.
Someone who needs seven and a half hours of sleep and who needs to wake up at 630 am needs to be in bed before 11 pm.
Someone who needs eight hours of sleep would need to be in bed by 10.30 p.m.
Set some sort of reminder for about 30 minutes before this time so you can start winding down, getting all ready for bed and being in bed and then reading or chatting with your partner or whatever it is you do.
If you do this night after night and you are active enough during the day that you tend to be tired at your bedtime, then you will start to notice something interesting.
If you deliberately go to bed a tiny bit before your official bedtime, then you will start to wake up before your official waking time in the morning.
You will be able to slowly drift up before your alarm goes off.
You will be able to lie there, feeling your nice pillow and blankets and enjoying the quiet or seeing the light of the sunrise or whatever it is.
You might be able to go in and out of dreamland.
That can be particularly nice too.
I have certainly been trying this these days.
If I have my lights out by 1045 pm on a day when I can wake up at 640 am the next morning, then I will most likely be drifting up before my alarm.
The math works.
I'm probably asleep by 1055 pm and then, 74 hours later, gets us to about 620 am.
If the alarm goes off at 640 am, I am getting my groggy, slowly waking up.
Feels like I'm sleeping in time before my alarm.
Now, of course, going to bed on time is easier said than done.
People often get caught up on doing just one more thing.
But you cannot really make more time.
You can get your time at night, or you can get it in the morning.
I kind of like the groggy morning pleasant time more than 15 extra minutes spent looking at Instagram.
But we can all make our own choices.
One of the reasons to set a reminder about 30 minutes before bedtime is that it nudges you to make a decision.
Are you doing something worthwhile? then absolutely, stay up.
But if you're just reading people's ridiculous conspiracy theories on social media, do yourself a favor and put it into that.
When you feel like you are sleeping in on a weekday morning, your future self will be thanking you.
In the meantime, this is Laura.
Thanks for listening.
And here's to making the most of our time.
Thanks for listening to Before Breakfast.
If you've got questions, ideas, or feedback, you can reach me at laura at lauravandercam.com.
Before Breakfast is a production of iHeart Media.
For more podcasts from iHeart Media, please visit the iHeart Radio app, Apple Podcasts or wherever you listen to your favorite shows.
Hey, I'm Nora Jones and I love playing music with people so much that my podcast called Playing Along is back.
I sit down with musicians from all musical styles to play songs together in an intimate setting.
Every episode's a little different, but it all involves music and conversation with some of my favorite musicians.
Over the past two seasons I've had special guests like Dave Grohl Leve, Mavis Staples, Remy Wolfe, Jeff Tweedy really too many to name.
And this season, I've sat down with Black Pumas, Alessia Cara, Sarah McLachlan, and more.
Check out my new episode with John Legend.
I feel like in a lot of ways, our careers are paralleled in some ways, but they just never intersected for some reason.
I know.
Listen to Nora Jones is playing along on the iHeartRadio app, Apple Podcasts or wherever you get your podcasts.
Hey, everybody, it's Chuck and Josh from the Stuff You Should Know podcast.
And it's that time of year again when we knuckle down to do our annual holiday episodes.
We collected our best past classic holiday episodes and compiled them into a 12 Days of Christmas Toys playlist that the whole family can enjoy.
That's right.
Maybe you missed it the first time we detailed the history of Beanie Babies, Monopoly or Yo-Yos, and a whole lot more.
So listen to the 12 Days of Christmas Toys playlist on the iHeartRadio app, Apple Podcasts or wherever you get your podcasts.
This is an I Heart podcast.
Guaranteed human.
