Before Breakfast - When you’re up in the middle of the night

Tossing and turning? How to cope with less-than-ideal sleep Learn more about your ad-choices at https://news.iheart.com/podcast-advertisers

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And iHeartRadio, we bring you the best podcasts from the Ron Burgundy show to The Breakfast Club to stuff. You should know really all of today's biggest names, but each of these shows started with an ID, and now we want yours. We're looking to you for the next great podcast simply go to next grade podcast.com to get the details in the submit. Your pitch will select 10 semifinalists and give them $1,000 to produce a pilot then listeners for across the world will vote on their favorite to decide if the next great podcast enter today at next great podcast.com. That's next great podcast.com. Why shouldn't the next great podcast to come from you?

00:00:46
Welcome to before breakfast a production of iHeartRadio.

00:00:55
Good morning. This is Laura. Welcome to the before breakfast podcast. Today's tip is about how to use time better when you're up and spinning your wheels in the middle of the night.

00:01:08
I'm generally a good sleeper, but the later stages of pregnancy are never good for this and this episode is airing when I'm about 8 months pregnant between getting up to go to the bathroom or getting a shot of adrenaline because I've just been kicked in the ribs. I wind up a wake for at least an hour every other night. I'm fortunate and that I know this is a time-limited condition chronic. Insomnia X on the other hand can deal with this for their entire lives. And I know it can be incredibly frustrating to lie awake hoping for visions of sugarplums danced in our heads. Unfortunately, the thoughts returned through at 2 a.m. Are seldom productive. Once we were visit an argument with a co-worker or friend we hunt for evidence that a spouse isn't keeping up his or her end of the bargain.

00:01:55
We worry about problems. We can't currently do anything to solve.

00:02:00
And one wake up a week is one thing but because my middle-of-the-night wake-ups became so frequent. I decided to really think about how to handle this time and some of what I came up with might be helpful to other people first. I made rules for instance after lying in bed for half an hour. If I wasn't tired I would get up I would use this time to read and I made sure to always have books. I found relaxing available generally non-fiction on something interesting but not scary. I made it through a lot of science writer Mary Roach his books this way. I also checked my time if I could study patterns for instance. I soon learned that while being up for an hour with par for the course. I usually get sleepy again by 2 hours.

00:02:45
Since I knew this I can assure myself that waking up at 2 a.m. Didn't mean that I wouldn't sleep again. I probably would if not for as long as I might want.

00:02:56
Any sort of catastrophizing makes the middle of the night worse when I felt myself getting sleepy after reading for 45 minutes, I turn off the light and try again. Generally this worked.

00:03:09
I changed my definition of what was a good night all I know from time tracking that my body likes to get 7.3 to 7.4 hours of sleep per day. If I woke up after more than 6 hours. I wouldn't try too hard to go back to bed. I just get up and start work. I wrote some good stuff from 5 a.m. To 7 a.m. Over the course of the pregnancy and I tried to be disciplined about going to bed on time. I didn't we didn't have trouble falling asleep. It was staying asleep. I was a problem by setting a lights out time was 10:30. I knew that a 6:45 wake-up would mean getting about six and a half hours of sleep. Even if I was up for close to two hours in the middle of the night and if by some chance I didn't wake up. I might even get up before my alarm clock in the morning then feeling rested and when you're dealing with lots of middle-of-the-night wake-ups that can feel pretty Grand.

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I know a lot of people have dealt with this issue. So I'd love to hear your tips. What do you do if you wake up in the middle of the night and can't immediately go back to sleep. You can let me know that before breakfast podcast at iheartmedia.com in the meantime, this is Laura. Thanks for listening. And here's to making the most of our time.

00:04:27
Everybody I'd love to hear from you. You can send me your tips your questions or anything else. Just connect with me on Twitter Facebook and Instagram at before breakfast pie. That's be the number for then breakfast pod. You can also shoot me an email at before breakfast podcast at iheartmedia.com that before breakfast is spelled out with all the letters. Thanks so much. I look forward to staying in touch.

00:05:02
Before breakfast is a production of iHeartRadio from war podcast from iHeartRadio visit the iHeartRadio app Apple podcasts or wherever you listen to your favorite shows.

00:05:22
And iHeartRadio, we bring you the best podcasts from the Ron Burgundy show to The Breakfast Club to stuff. You should know really all of today's biggest names, but each of these shows starting with an idea, and now we want yours. We're looking to you for the next great podcast simply go to next grade podcast.com to get the details and submit your pitch will select up to 10 semifinalists and give them $1,000 to produce a pilot then listeners for across the world will vote on their favorite side of the next great podcast. Enter today at next great podcast.com. That's next great podcast.com. Why shouldn't the next great podcast to come from you?
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