This bedtime routine can help you fall asleep faster

Plus, a weekly meal plan that's pure comfort.

October 9, 2023 | VIEW IN BROWSER Congratulations! This week marks your second week of our Start TODAY 5K Challenge. In just 5 weeks time you'll be ready to walk or run a race. Worried you won't make it? Take inspiration from Start TODAY members  who joined our challenge last year and shared their experience walking and running 5Ks and 10Ks. It's all about trusting the process and following the plan!    Have a snap of you walking or running? Share your photo and it may appear on the show!  Walking Challenge Walking Challenge Today's Workout If you're joining us for our 5K challenge this month, today is a rest day.  Last year, Michele Johnson was watching TODAY when she saw the challenge segment with Stephanie Mansour. "I thought it would be perfect for me to join the group and do my first 5K/Turkey Trot," she says. "I love challenges, and this challenged me to do it and to stay on track with my health journey." By the end of her training plan, Johnson not only ran a 5K, she beat her time goal. The camaraderie in the Start TODAY group was a key part of her success. "I was empowered by the Start TODAY group and even posted my journey on the page. It's nice when you are a part of something that has no negativity and is encouraging. It made me want to do it again," she said. "Thanks to Start TODAY, I did this!" GET THE WORKOUT > Need a break from this month's challenge? Click here to snooze this section until next month. 😴 Your Meal Plan Your Meal Plan Today's Plan You're putting in some serious miles training for a 5K and that calls for a little comfort — comfort food, that is. This week's meal plan makes the most of the last of late summer produce and scratches that itch for some of our favorite takeout and restaurant dishes. Whether you're craving pasta, Tex Mex or Mexican, this week's plan is sure to satisfy.  Breakfast: Slow Cooker Breakfast Sweet Potatoes Lunch: Cottage Cheese Toast With Tomato Dinner: Vegetable Pasta Bake GET THE MEAL PLAN > Making Space for Mindfulness Making Space for Mindfulness Why this Start TODAY member with cerebral palsy is encouraging everyone to move Nicole Luongo has cerebral palsy and loves to exercise. She modifies lunges, burpees and planks and encourages everyone to modify and move. READ MORE > One Small Thing One Small Thing Real ways to make a difference in your life, one small thing at a time. This bedtime routine will help you fall asleep faster Yoga is one of the best ways to release tension in your muscles and relax for a good night's sleep. Studies show that a regular yoga practice can improve your sleep quality. Try this simple routine you can do right in bed: Sit up and open your knees out to the sides with your feet touching. Slowly lean forward to feel a stretch in your hips, groin and low back. Breathe in through the nose and out through the nose four times. Then extend the legs long in front of you and hinge forward into a forward fold. Breathe in and out four times. Finally, lie flat on your back and hug your knees into your chest. Twist to the right, and hold the knees to the right for four breaths. Switch to the other side. Get more routines for better sleep! READ THE ARTICLE > Wellness News Wellness News 8 pictures to help you determine if a breast lump is cause for concern Lumps and bumps are often early signs of breast cancer. These pictures of breast cancer bumps show you what to look for to determine if it's a cause for concern. 8 pictures to help you determine if a breast lump is cause for concern Lumps and bumps are often early signs of breast cancer. These pictures of breast cancer bumps show you what to look for to determine if it's a cause for concern. How women runners are still fighting for their safety 1 year after Eliza Fletcher's death A year after Eliza Fletcher's death, women-led running groups and organizations speak out about continuing to make their community a safe, inclusive environment. How women runners are still fighting for their safety 1 year after Eliza Fletcher's death A year after Eliza Fletcher's death, women-led running groups and organizations speak out about continuing to make their community a safe, inclusive environment. What do bedbug bites look like? Pictures to help you identify and treat them No sign of bedbugs but have bites? Here are some up-close photos of bedbug bites, plus how to treat and prevent them. What do bedbug bites look like? Pictures to help you identify and treat them No sign of bedbugs but have bites? Here are some up-close photos of bedbug bites, plus how to treat and prevent them. 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