How to End Restless Nights

Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

• Monday motivation

• How to end restless nights

• A surprising solution for gut health

• Workout of the week

Arnold’s Corner
Monday Motivation 

If you watch a lot of news or spend hours scrolling your social media feed, you might be convinced the world is worse than ever.

It is easy to become a pessimist when you only see the bad.

But we know that bad news is what attracts eyeballs. This isn’t anything new. Newspaper editors have known this for a couple hundred years, and TV producers have known this from the moment TV took us on. Social media has taken it to a new level, but the story is the same.

You can’t blame the media or social media companies. They are selling advertising, and more eyeballs make the business work.

All that you can do is learn to focus on the positive.

One of our Pump members, Tony, put this in perspective in a beautiful way in this weekend’s hangout at the positive corner of the internet.

I have to give him credit for hitting the gym after spending 6 hours digging a ditch, but I love his message more than his resilience.

Here’s what you can learn from Tony: if he stayed inside watching the news and different politicians yelling about the storms instead of going out with his neighbors to do something, I doubt he’d have such a positive view.

He became part of the solution, and by doing that, he saw his community coming together to help instead of just absorbing the anger on his TV or phone.

We are more connected than ever. We have more news channels and social media feeds than anyone in history.

But sometimes, you must turn it off and go outside to see your community and offer help.

These hurricanes were devastating for so many people. They also gave many of them an opportunity to step up and show that there is still plenty of good in the world.

Last week, I talked about the power of doing something — anything — to help others as the real cure for pessimism. This week, Tony’s reminding you of your power.

Mr. Rogers had a famous quote:

“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’”

There are always helpers.

People clearing trees and digging ditches for their community doesn’t make great TV, and it’s certainly not going to be viral on social media. But it happens after every disaster and tragedy if you’re willing to look for it.

I saw it over and over in California with all of our wildfires. Every single time, people came together to do what they could. At some of our fires, I’d meet nurses and doctors who had shown up to do whatever they could to help, supermarket CEOs donating diapers, water, and other supplies, and tons of ordinary people who just showed up to give an extra set of helping hands. And let’s not forget the brave firefighters and first responders literally putting their lives on the line to keep people safe.

The helpers are always there, no matter what you see on your screens. You have to choose to look for them. Or even better, to become a helper yourself.

If you’re looking for a way to help, the Red Cross is actively helping people after all of these storms: 

Or you can be like Tony and lend a hand.

The world will always need helpers.

We all need to learn to look for them and highlight them whenever we can.

That’s real positivity.

Together With Eight Sleep
How To End Restless Nights

An estimated 70 million people in the United States struggle with sleep. And while a good night of sleep depends on many variables, chilling out — literally — might be a good first step for better rest. 

Research suggests that your core body temperature determines how easily you fall asleep, stay asleep, and the quality of your rest. 

Scientists recently analyzed how cooling your body influences parasympathetic nervous system activity, which is your body’s rest-and-digest mode. 

The study found that participants who experienced a drop in core body temperature before sleep had better sleep quality, marked by quicker sleep onset (the time it takes to fall asleep). Lowering body temperature signals to the brain that it’s time to sleep, helping the body transition into deep sleep more easily.

Sleeping in a colder room or bed also resulted in better heart rate variability (which is good for recovery)  and more time spent in stage 3 sleep (a sign of sleep quality). This means it’s easier for your body to maintain a state of relaxation and restorative sleep.

The study wasn’t big — but it wasn’t the first of its kind either. Additional research has also found that lowering your body temperature leads to more REM sleep, lower heart rate, and deeper quality sleep. 

There are several different options for cooling down before you sleep. Simple DIY options include lowering your thermostat about 60 minutes before you sleep, opening your windows (when there’s a chill), or taking a hot shower. 

The most science-backed way to cool down is a mattress upgrade. We tested six different options, and the Eight Sleep earned our respect as the best option for all types of sleepers (including overtired parents).

The Eight Sleep pod is clinically proven to give you up to one more hour of quality sleep per night.

In the study, those using the sleep pod fell asleep faster, slept longer, had fewer sleep disturbances, and had more energy the next day. Specifically, they increased their deep and REM sleep, improved cardiovascular recovery, and reported feeling calmer and more comfortable. 

The hardest part about sleep is that your body reacts differently at night. The new Pod 4 from Eight Sleep is built for personalization, and it’s unlike anything we’ve seen. It adjusts to your body’s sleep cycle to help you sleep well every night. The latest technology means you can adjust the bed without your phone, and sensors can detect when you snore and adjust the bed to help you rest better, clinically reducing snoring by up to 45 percent. 

As members of the positive corner of the internet, we love getting you deals on the best productions. Use the code “PUMPCLUB” to save up to $350 OFF the new Pod 4 by Eight Sleep, including a risk-free 30-day trial. 

Health 
A Surprising Solution For Gut Health

When stomach problems hit, you might take probiotics, over-the-counter medications or adjust your diet to remove foods that cause issues. However, one behavior you might be overlooking could help settle your issues.

Research suggests that exercise can help heal gut issues and manage symptoms of irritable bowel syndrome (IBS). 

The scientists investigated whether healthy lifestyle behaviors—such as regular exercise, a balanced diet, and avoiding smoking—are linked to a reduced risk of IBS. The researchers aimed to assess which lifestyle habits protect against developing IBS and whether physical activity plays a significant role in managing the condition.

To do so, they analyzed more than 60,000 adults, tracking their health over 12 years to monitor their gut health. 

The study found that individuals who engaged in regular physical activity had a 20 percent lower risk of developing IBS than those who were sedentary.

And it’s not just exercise. Other variables that improve gut health include a good night of sleep, cutting back on alcohol and smoking, eating a more nutrient-dense diet, and managing stress.

Physical activity and better sleep led to the most significant positive changes, independent of other lifestyle behaviors.

The results are likely because ​​exercise increases healthy microbes that “feed” your gut to improve digestion and nutrient absorption while reducing inflammation in your stomach. Exercise also improves gut motility (how food moves through the digestive system) and reduces stress levels.

If you’re not currently exercising, it’s best to ease into activity with lower-intensity exercise, such as walking. If you’re already moving frequently, focus on increasing the intensity and working up towards 2.5 hours of activity per week.

Fitness
Workout Of The Week

You requested more workouts like last week — a full-body circuit that hits all your muscles with limited rest between sets.

This can be effective, but the mistake with circuits is that people tend to use lighter weights and higher reps. That can lead to a lot of fatigue and soreness at the expense of strength and progress.

Remember, the goal is to push as hard as possible on each set, rest, and keep going. Because the workouts are shorter, don’t save reps. Push yourself, and you’ll be surprised by what happens.

How to do it: Perform this workout as a circuit, meaning you’ll do one exercise after another, resting as little as possible between exercises. After you complete all the movements, rest for 3 minutes and repeat another 2 to 4 times.

Warmup

• Pushups: 5-10 reps

• Bodyweight squats: 5-10 reps

• Inchworm: 5-10 reps

• Alternating lunges: 5 reps per leg

Workout

Perform one set with about 50 percent of the weight you can use for 6 to 8 reps. That will prepare you for the workout. Then, increase the weight and perform 6 to 8 reps for each exercise. Rest 30 seconds between movements. After you complete one set of all 8 exercises, rest for 3 minutes, and then repeat another 2 to 4 times. 

1. Kneeling overhead press: 6-8 reps

2. Goblet squat: 6-8 reps

3. Chest supported row: 6-8 reps

4. Step up (left leg): 6-8 reps

5. Single arm chest press (right arm): 6-8 reps

6. Step up (right leg): 6-8 reps

7. Single arm chest press (left arm): 6-8 reps

8. Biceps curls: 6-8 reps

Give it a try, and let us know what you think.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell