Dragging after the time change? Take our 7-day sleep better challenge!

Plus, get a weekly meal plan to make healthy eating easier.

March 13, 2023 | VIEW IN BROWSER March 13, 2023 | VIEW IN BROWSER Good morning! Today, in honor of Sleep Week, we're kicking off our 7-day sleep challenge. This weeklong sleep plan will help you unlock the secrets to better sleep by giving you the tools to understand your individual sleep patterns. Over the next week, you'll start to uncover what's keeping you up at night — and make the transition from bleary-eyed and tired to well-rested and ready to take on the day.  JOIN THE CHALLENGE> Walking Challenge Today's Workout Today's workout is a 20-minute walk. If it's difficult to find a 20-minute block in your day, it's okay to break your walk up into chunks. You can even be strategic about it. For example, taking a two-minute walk five minutes after a meal has been shown to prevent your blood sugar from spiking. SEE MORE > Need a break from this month's challenge? Click here to snooze this section until next month. 😴 Your Meal Plan Today's Plan Get loads of veggies — and the spectrum of nutrients they provide — in this hearty Peanut Chicken Salad. You can take numerous shortcuts to streamline hands-on time, like using a rotisserie chicken and pre-shredded cabbage, brussels sprouts, and carrots. Make extra dressing and serve with cold brown rice noodles.   Here's your meal plan for today:   Oatmeal with Pear and Almonds| Rotisserie Chicken Sandwich| Peanut Chicken Salad with Cold Brown Rice Noodles See something you don't like? Swap it with another recipe in your weekly plan. GET THE MEAL PLAN > Making Space for Mindfulness J Balvin's new bilingual mental health app, OYE, wants to channel emotion into creativity OYE co-founders Mario Chamorro and Patrick Dowd spoke with TODAY about their mission to help the world feel better — no matter the language. READ MORE > One Small Thing Real ways to make a difference in your life, one small thing at a time. Train yourself to fall asleep faster with this 2-minute sleep hack Falling asleep is a pain point for many of us. Tossing and turning —and spending the next day feeling like a walking zombie — is something we all dread. That's likely why a technique that promises to help you fall asleep in two minutes flat has gone viral. The technique was originally described in the book "Relax and Win: Championship Performance" by Lloyd Bud Winter, first published in 1981. But it recently came back into the limelight thanks to a viral TikTok video from Justin Agustin, a fitness coach with over 1.9 million TikTok followers.  Agustin says the trick was developed in the military, as a way for soldiers to fall asleep anywhere, anytime. The tactic allows you "to calm your body and systematically relax and shut down each part of your body from head to toe, literally." GET THE 2-MINUTE HACK > Wellness News 102-year-old leads exercise classes 4 times a week, loves chocolate, enjoys wine 102-year-old Jean Bailey, who leads exercise classes four times a week, shares her longevity habits, including healthy eating and staying positive. 102-year-old leads exercise classes 4 times a week, loves chocolate, enjoys wine 102-year-old Jean Bailey, who leads exercise classes four times a week, shares her longevity habits, including healthy eating and staying positive. What is Tabata, the workout personal trainers love? In the past decade, Tabata workouts have become so popular that they are now a fitness staple for many. What is Tabata, the workout personal trainers love? In the past decade, Tabata workouts have become so popular that they are now a fitness staple for many. Breaking down sleep myths: How to get better rest There are many proven ways for getting a good night's rest but there are also a number of myths. Dr. Rebecca Robins helps sort out fact from fiction. Breaking down sleep myths: How to get better rest There are many proven ways for getting a good night's rest but there are also a number of myths. Dr. Rebecca Robins helps sort out fact from fiction. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? Subscribe here Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 Manage Subscriptions | Unsubscribe | Privacy | Contact MANAGE SUBSCRIPTION | UNSUBSCRIBE | PRIVACY | CONTACT