How to Sleep Better... 4 quick tips

you will feel much more refreshed and energized than if you... 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... How to sleep better. Getting in sync with your body’s natural sleep-wake cycle is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule—going to bed and getting up at the same time each day—you will feel much more refreshed and energized than if you sleep the same number of hours at different times. Consistency is vitally important. **Try to go to sleep and get up at the same time every day. Sticking to a consistent sleep-wake schedule helps set your body’s internal clock and optimize the quality of your sleep. Start by setting a realistic bedtime that will work with your lifestyle. Choose a time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. **Avoid sleeping in—even on weekends or nights you’ve stayed up late. It can be tempting to sleep in on weekends, but even a couple hour difference in wake time disrupts your internal clock. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. **Be smart about napping. As mentioned above, napping is a good way to recharge and make up for lost sleep hours. But limit them to 15 to 20 minutes in and if possible do them in the early afternoon. **Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.  High Blood Sugar? Check this out... This tiny purple berry can help you pee out high blood sugar.  It sounds weird.  But folks who've tried it no longer need Metformin or insulin…  Instead…  Their blood sugar is now stable - even if they eat "cheat" food like pasta, pizza, and pie.  Simply eat this berry and in less than 1-hour it will:  [✅] Help you pee out sugar [✅] Restore healthy A1C levels [✅] And boost your energy What's more…  This purple berry is backed by Harvard University, Johns Hopkins, and Yale Medical School.  So if you'd like to FINALLY regain control over your blood sugar…  [This "tiny purple berry" could be exactly what you're looking for.](  To your health! 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 we’re 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.  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. 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