Here are some of our top tips...
If you are having trouble viewing this email, [click here.](  You are receiving this email because you have expressed an interest in quality health and lifestyle tips. You can remove your email by clicking [unsubscribe]( at any time, or simply reply back to this email asking to be removed.  Here's Today's Tip... Sleep Recommendationsâ. Are you looking to improve the quality of your sleep and properly set your bodyâs internal clock? Look no further. Here are some of our top tips. - Time in bed. Make sure you are setting yourself up for success by being in bed for 7 to 9 hours per night.
- Routine. Work on going to bed and getting up at the same time every day. My personal solution? Have a baby. Our daughter doesnât know the difference between Tuesday and Friday. Sheâs up at the same time EVERY day.
- Be active. Being physically and mentally active during the day can help you sleep better at night. In general, regular exercise improves sleep quality; however, some may find that intense exercise close to bedtime may have a negative effect on sleep. Regular exercise also seems to help regulate circadian rhythms, and there is some evidence that suggests the benefits of exercise may be maximized when itâs done in the afternoon or early evening.
- Block blue light in the evening. Arguably one of the biggest factors disrupting circadian rhythms in todayâs society is our exposure to blue light, which is ubiquitous in the forms of fluorescent lightbulbs, cell phones, tablets, computer monitors, TV screens, and more. Blue light suppresses melatonin production, delaying feelings of sleepiness and the onset of our nighttime cycle, disrupting circadian rhythms and sleep. Try the following strategies 2 to 3 hours before bed:
- Avoid TV and computer screens
- Use the app f.lux if you must use your computer
- Use a similar app if you must use your smartphone (i.e., Night Shift for iPhones)
- Dim your lights
- Use amber-tinted light bulbs
- Wear amber-tinted glasses - Blackout your room. At night, make your room as dark as possible, using dark curtains and removing all sources of artificial light.
- Chill out. The ideal bedroom temperature range, between 60 and 67 degrees, can help your body naturally cool, which helps facilitate sleep.
- Watch what you drink. Research shows that drinking caffeine-containing beverages even 6 hours before bedtime can have important disruptive effects on sleep. Thus, itâs best to cut off caffeine more than 6 hours before bedtime. And while alcohol may help you fall asleep, it disrupts sleep quality and reduces REM sleep in a dose-dependent manner. In other words, the more you drink, the worse you sleep.
- Watch what you eat. Obviously, you donât want to go to bed too hungry or too full. Generally speaking, itâs best to avoid large mixed meals within a couple hours of bedtime. If you need to eat something after that, a small, healthy snack (~150 calories), such as a protein shake, a piece of fruit, or a handful of nuts, can be beneficial for weight management, appetite control, and body composition.
- Take a dump. A âbrain dumpâ that is. If youâre the type of person whose wheels start turning uncontrollable as soon as your head hits the pillow, have a notepad handy on your nightstand. Write down ideas, important thoughts, etc. This can help quiet your mind, and you can also take an honest look to see if thereâs anything that you HAVE to do at that very moment. Experiment with one or more of these sleep hygiene tips tonight!  BONUS Tip... How To Deal With Memory Loss. Canât Remember Something? Do This With Your Left Arm  If you suffer from short and long term memory loss, and you have already tried medication and even therapy with no resultsâ¦Â  You should know that you can instantly boost your brain power with a simple [1-minute left arm stretch](.  You can do this anytime, anywhere.  [Watch this short video]( and see how to correctly perform this proven method and instantly remember anything.  More than 170,000 people all over the world have managed to get rid of their short term memory loss, while increasing their concentration and mental clarity.  [Watch this video and try it yourself!]( To getting the facts,  Change That Up  Change That Up was founded to help replace old habits with positive, healthy habits. It is our core belief that you have the power to #changethatup when weâre stuck in rut. You can do this by using our powerful daily insights delivered to your inbox. We all grew up on the typical standard American diet. We followed the patterns and behaviors that we learned from everyone around us. When we all first started growing up and becoming adults, we started living a work life behind the desk. We got busy with life. We almost all fell out of any good habits that we had while growing up (this almost always happened unless you grew up in a home that taught good nutrition and healthy habits). As any adult in their 40s and 50s can relate, you feel a great amount of joy when you see your healthy habits create a life of freedom and happiness.
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Through all the years of frustration, we eventually figured out that developing healthy habits requires surrounding yourself with positive influences that embody how you want to live. Here at Change That Up (with some help from our favorite health experts and practitioners along the way) weâve developed a trusted newsletter that has helped thousands of men and women become better at living healthy, one positive change at a time. We give extra time and attention to break down big ideas into simplified, bite-sized insights for daily improvement.
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With our daily email newsletter, you will become a much more confident, knowledgeable and healthy version of yourself. Our newsletter is packed with valuable insights and quality product recommendations for you. Our reader support team is also always at the ready to answer any questions you have about the emails we send out every day. Weâre here to help!
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The best part is that we update our content and recommendations regularly! If you donât love todayâs email, we encourage you to contact us and let us know so we can continue to improve our articles for you! We love helping people achieve healthy lifestyles and are very appreciative of your support and business. Weâre also committed to the right to our member's privacy and strive to provide a safe and secure user experience. Our Privacy Policy explains how we collect, store and use personal information, provided by our members on our website.
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