Yo, it's Baratunde, and I'm back with a fourth season of my podcast, How To Citizen.

We're focused now on how to create a dope culture of democracy.

To help, we got people like Coach Steve Kerr.

Connection between people is really powerful for sure.

And sci-fi writer and activist Adrian Marie Brown.

Eventually you recognize that what we're trying to shift is culture.

I promise, it's the freshest take on civics you've ever heard.

Join us.

Listen to How To Citizen With Baratunde on the iHeartRadio app, Apple Podcast,

or wherever you get your podcast.

Welcome to Before Breakfast, a production of iHeartRadio.

Good morning. This is Laura. Welcome to the Before Breakfast podcast.

Today's tip is to aim to wake up before you're alarm.

When you consistently wake up a little bit before your alarm goes off,

that's a good sign that you are well-rested.

And well-rested is what we should all aim to be.

Since I write and talk about time management, I track my time.

I have been tracking my time on weekly spreadsheets for over eight years now.

One thing I discovered early on is that over the long haul,

my body aims for 7.4 hours of sleep per day.

Now I don't sleep that amount every night.

And I don't even hit 51.8 hours every week.

...