biggest obstacles around sleep

30% of the American workforce struggles from chronic sleep deprivation 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. One of the biggest obstacles that many folks face revolves around sleep. Maybe you can relate. After all, the National Sleep Foundation estimates that more than 30% of the American workforce struggles from chronic sleep deprivation, and chances are, those numbers are underestimates -- especially among high-performers. Despite the clear and conclusive evidence that not getting enough sleep (less than 6 hours in most cases) causes cognitive decline, impaired performance and disease, thousands upon thousands of high-achievers still cling to their sleeplessness as a badge of honor. To perform at the highest levels -- to be the best, healthiest version of yourself -- you must prioritize sleep. This doesn’t mean you need to sleep 9+ hours a night or invest in a bunch of expensive biohacking gear to improve your performance. But, in our experience, most people still need about 8 hours of sleep each night to be on top of their game. There’s a big problem, though: Most people we work with struggle to switch off and fall asleep at the end of the day. Stress, stimulants and anxiety, for example, can sabotage your sleep and prevent you from performing at your highest level. This is where Craig Ballantyne’s 10-3-2-1-0 formula for perfect sleep comes into play. - 10 hours before bed, cut out all caffeine and other stimulants. - 3 hours before bed, stop eating and consuming alcohol. - 2 hours before bed, stop working and shut off all work-related electronics. - 1 hour before bed, turn off all electronics (including your phone and television). - 0 is the number of times you will hit the snooze button the following morning. Within two weeks of implementing this formula, many people notice a drastic improvement in sleep quality. Not only do people report falling asleep faster, they also sleep more efficiently. This means they get more sleep in less time. In other words, they make the most out of their time in bed (instead of wasting time tossing and turning). To make this formula even more effective, pair it with the “reverse alarm”. To ensure that you are actually turning off your electronics and preparing for bed, set an alarm that will go off 60 minutes before you plan to go to bed. When the alarm goes off, that’s your reminder that it’s time to disconnect and unwind. Turn off all your electronics, stop eating and start easing your way into the night. Read a book. Draw a bath. Spend time with your loved ones. Do something that relaxes you and allows you to slowly turn off after a long day. Do this consistently, and you’ll be sleeping like a baby in no time -- and dominating your days! - Change That Up ------------------------------- BONUS - Getting Good Sleep. Sometimes I have bad sleep issues… I toss and turn for hours.  That’s why I tried [this delicious hot chocolate]( specifically formulated to encourage restful sleep…  At first, I had my doubts…  Then one mug later...  I slept SOLID like a rock, ALL night long!  I woke up feeling clear, happy and relaxed…  So, if you struggle to sleep well (and you hate the scary side effects of sleeping pills) I recommend [you try this delicious hot chocolate.](  Here are just a few benefits:  → You start feeling sleepy within 12 minutes of drinking. → You sleep all the way through the night. Totally unbroken sleep. → You soothe and relax your sore muscles and joints. → You wake up feeling AMAZING for a change!  This is going to FLY off the shelves. [Grab your discounted hot chocolate sleep solution here]( before it runs out!  To Da Good ZZZzzzz, Change That Up This email was sent to {EMAIL} by support@changethatup.com Scottsdale, AZ 85255 [Edit Profile]( | [Manage Subscriptions]( | [Report Spam](