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Help Your Body Function at a Higher Level

Help Your Body Function at a Higher Level

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Regular exercise or physical activity helps many of the body’s systems function better, keeps heart disease, diabetes, and a host of other diseases at bay, and is a key ingredient for losing weight. If you’re not getting the regular exercise you need to have optimum health, you need to call the experts at Fitness Together today. We offer Tulsa personal trainers that can truly transform the way you go about your physical health. It’s never been a better time to find the Tulsa Personal Trainer you need to elevate your level of health and your ability to stay active. Being physically active on a regular basis:
– Improves your chances of living longer and living healthier
– Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns
– Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial cancer
– Helps prevent type 2 diabetes and metabolic syndrome
– Helps prevent the insidious loss of bone known as osteoporosis
– Reduces the risk of falling and improves cognitive function among older adults
– Relieves symptoms of depression and anxiety and improves mood
– Prevents weight gain, promotes weight loss, and helps keep weight off after weight loss
– Improves heart-lung and muscle fitness
– Improves sleep

If exercise and regular physical activity benefit the body, a sedentary lifestyle does the opposite, increasing the chances of becoming overweight and developing a number of chronic diseases. Despite all the good things going for it, only about 30 percent of adult Americans report they get regular physical activity during their leisure time, and about 40 percent of Americans say they get no leisure-time physical activity at all.

Being a couch potato may be harmful even for people who get regular exercise. Many studies find a strong link between television watching and obesity. Researchers followed more than 50,000 middle-aged women for six years, surveying their diet and activity habits. They found that for every two hours the women spent watching television each day, they had a 23 percent higher risk of becoming obese and 14 percent higher risk of developing diabetes. Interestingly, it didn’t matter if the women were avid exercisers: The more television they watched, the more likely they were to gain weight or develop diabetes, regardless of how much leisure-time activity and walking they did. Long hours of sitting at work also increased the risk of obesity and diabetes. More recently, studies have found that people who spend more time each day watching television, sitting, or riding in cars have a greater chance of dying early than people who spend less time on their duffs. Researchers speculate that sitting for hours on end may change peoples’ metabolism in ways that promote obesity, heart disease, diabetes, and other chronic conditions. It is also possible that sitting is a marker for a broader sedentary lifestyle.

If you don’t currently exercise and aren’t very active during the day, any increase in exercise or physical activity is good for you. Aerobic physical activity, any activity that causes a noticeable increase in your heart rate, is especially beneficial for disease prevention. Some studies show that walking briskly for even one to two hours a week starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely.

Healthy Eating

For most people, if your basic everyday diet is correct, then occasional cheat meals should have little effect. Most people try and cut out bad foods altogether. This can be harmful and even lead to binge eating. By adopting healthier day-to-day eating habits, it’s easier for you to become a healthier individual as a whole. If you are currently eating a typical American diet, you’re likely eating way too much empty carbohydrate and saturated fat, and not nearly enough quality vegetables, protein or Omega-3 fat, in proportion to the rest of your diet. Understand that if you are chronically vitamin D and Omega 3 deficient, with accompanying low/high/fluctuating blood sugar, fighting cravings with willpower alone will be difficult. That is why it’s important to avoid junk foods and instead eat nutrient dense foods.

A natural food store can be a trusted source for getting the right kind of proteins into your diet. Always make sure that you are finding grass fed, no growth hormone proteins. By just doing a little label reading, you will be lead you to quality protein, even in a grocery store. How many ingredients are there in your peanut butter for example? Understand that natural peanut butter only needs one ingredient, and no added fats, or sugar, just roasted peanuts! By the bottom of one jar of the real thing, your taste buds will have adjusted. By simply reading labels and understanding what you’re putting into your body, you will become healthier. Tulsa Personal Trainer said Fitness Together want to see you radically change the way you go about dieting and exercising. It is important to listen to your body. To the extent that you are unhealthy, it is often because you ignore what your body needs for the sake of convenience or cost. Learning to follow the cues your body gives you, as opposed to the cues your appetite gives you, can result in improved health.

Working at a Healthy Body

A Tulsa Personal Trainer will keep you motivated and help you exercise all parts of your body. A nutritionist will consider any pre-existing health conditions, your age and weight when designing a diet plan for you. He can also teach you what foods to avoid and how to limit sugar, fat and cholesterol. Tulsa Personal Trainers are available right here in your hometown of Tulsa at Fitness Together, and can design a regular exercise program that includes equal amounts of cardiovascular and aerobic exercise. We will also provide encouragement and help you avoid cheating or shortening workouts. Fitness Together trainers push you, motivate you and support you to elevate your fitness routine and exceed your personal expectations. You won’t believe the level of results you can achieve with Fitness Together, until you experience the power of exceptional personal training for yourself. Our personal training experts identify your specific fitness needs and create a plan for you to efficiently and effectively achieve your desired results. Each workout is organized and planned prior to your appointment, so that when you arrive at the studio you can start working out right away by warming up and stretching in a private fitness suite. We don’t waste time figuring out what to do next or waiting for someone to finish using an exercise machine. The entire workout session is organized from start to finish so that your time at the studio is focused on you and achieving your specific results. You come in, we focus on your workout, and you leave feeling good about your accomplishments after experiencing an effective and efficient workout.

Exercising for Better Sleep

Exercising for Better Sleep

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A number of sleep studies have discovered that daytime exercise promotes better sleep. Even walking 1 mile as an older adult can help your sleep cycles, although doctors recommend 150 minutes of moderate exercise per week or 75 minutes of intense exercise. While many people argue they are too tired to exercise, this may be a vicious cycle. Without exercise, your sleep cycles may not be deep enough to promote a restful sleep to provide enough energy for your daily routine. You can choose the type of exercise that works best with your routine. When, where and how you exercise can affect your sleep cycles. It is a good idea to plan your workout routine according to these rules, or implement new relaxation routines. Whether you are deleted active lifestyle, or you are looking to get better sleep at night by actually doing physical activity during the day, Tulsa Personal Trainers from Fitness Together would love to show you how it’s done. We can provide Tulsa personal trainers that know exactly how to give you what you’re looking for with it comes to getting the very best and most effective exercise. Call it Tulsa Personal Trainer today by dialing 918-329-3488 in speaking with Fitness Together as soon as possible.

How Exercise Can Improve Sleep

Exercise in the late afternoon or early evening. Although you may already feel exhausted during this part of the day, exercise at this time may energize you for a few minutes, get you excited for dinner, but use up your remaining energy stores. This energy release can cause you to have deeper sleep. Many people prefer to exercise in the morning because it helps them to wake up and be energized for the day. This is still beneficial, especially if you get outdoors in the sun. Sunlight has been shown to help your sleep cycle adjust so you are energized in the sunlight and more tired at night. However, you may choose to do your more intense activity in the morning and then take a 20 to 30 minute walk in the evening, especially if you are a high-energy person. Exercise in the late afternoon raises your body temperature. During the remaining few hours before bed, your body temperature will lower to a rate that’s ideal for sleep.

Sneak exercise into your daily schedule. For example, parking your car farther from a building and forcing yourself to walk or taking the stairs every day can have positive effects on weight and sleep. They also use up excess energy and add to your body’s need to rest at night.
If you often have restless sleep, this could be the result of having too little activity throughout your day. Make an effort to steadily increase the amount you walk, stretch, get up and move throughout the day. Aim to take at least 10,000 steps.

If we lived in a perfect world, everyone would get the required amount of sleep every night. However, in today’s fast-paced life, computers, TV, cell phones, and the stresses of everyday life can be a burden on a person when they are trying to go to sleep. While several studies have shown that sleep affects diet and metabolism, most scientific research on sleep has focused on its role in normal brain function. But this new study finds troubling evidence that a lack of sleep can do serious damage to cells throughout the body by causing insulin resistance. So be sure and count though she every night. Not only will getting a full night sleep help you focus, but it can actually help with weight loss in the long run. Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. The damage from sleep deficiency can occur in an instant, or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested. Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes. Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility. Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

For some people, it is common to become energized about working out and jump right in. In these cases, unless there is a long-term plan in place or some thought has gone into how the fitness activity will be sustained, there is often a drop off in enthusiasm, resulting in inconsistency. A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. You will want to exercise at least three to four times per week for the best results. Getting a gym membership, purchasing home exercise equipment, investing in exercise DVDs or buying a bicycle may be some of the things you want or need to work out with consistency. I recommend calling your very own Tulsa Personal Trainer at Fitness Together today. Many people find it difficult to keep motivated when it comes to exercise on a regular basis, but we can help motivate you and keep you on the right track. A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising, your energy level decreases and your mood is not as heightened. Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.

Make Your Health a Priority

Make Your Health a Priority

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If your health fails, it can overshadow everything else that’s going on in your life. From relatively minor health issues such as aches and pains, lethargy, and indigestion to major health problems that can threaten your existence, health can really impact happiness and stress levels. Making a commitment to taking on healthier habits this year can have a far-reaching payoff: you’ll feel better in everything you do. To get going in the right direction when it comes to your physical health, call the experts at Fitness Together today. We can provide you with a Tulsa Personal Trainer that will take you to new levels of physical health and happiness that you never thought possible before. Maybe I’ll you’re really lacking when it comes to your health your body is proper motivation from a Tulsa Personal Trainer.

Rather than eating right for the promise of looking better in your jeans, you should make a commitment to eating foods that will boost your energy level and keep your system running smoothly. This is because what you eat can not only impact your short-term and long-term health, it can affect your stress levels. If you’re hungry ur malnourished, you may be more emotionally reactive to stressors, or may not have the reserves to handle what comes up as efficiently as you would if you were operating on a full stomach of healthy food. Watching what you eat can be a stress management tool as well as a health preserver.

Make a commitment to get enough sleep at night. If you haven’t gotten adequate sleep, you may be less productive, less mentally sharp, and otherwise more prone to the effects of stress. Carve out a full eight hours, avoid caffeine after 2pm, and adopt a calming technique such as meditation, and let your body restore itself each night. You’ll feel better all day.

Avoid putting unhealthy substances into your body; nicotine, excess alcohol, and even excessive caffeine can take a toll on your health in the long run, but also make you feel lousy overall in your day-to-day life. Find healthier ways to manage stress, and you’ll enjoy double health and stress management benefits!

The first step in creating a healthy new habit that will be a long-term staple in your lifestyle is to choose an activity that fits well with who you are and how you live. If you don’t, you may find that you’re working against personality and lifestyle factors that are two ingrained to change, and your new healthy habit never quite takes root. When choosing a new practice, keep in mind factors like your strengths, your schedule and lifestyle, and the complexity of the new habit, as well as your current stress level and time available, and find an activity that fits well with all of these variables.

You’ll find much more success if you have others who are helping you along the way. Not only will they give you support when you need it, but you’ll also have them to answer to if you feel like skipping your new stress management practice, and this will make it harder for you to make excuses and quit. One way to get support that is growing in popularity is to hire a Tulsa Personal Trainer from Fitness Together. However, you can also get support by having a buddy start with you, or joining a class where they practice your chosen activity. If you’d rather do it alone, you can always ask a friend to keep you accountable for the first few weeks, or keep a journal where you record your activity and success every day or at the end of each week. Whatever route you choose, it helps to have someone to keep you accountable, at least in the beginning.

Although the great feelings you get from stress management can be their own reward, in starting any new habit, it helps to also have some more tangible rewards. The trick is to reward yourself for your first few steps until your new healthy habit becomes ingrained into your way of life. The rewards you give yourself are a personal choice, and you probably know what would be the best incentive for your own success, but we recommend something small and enjoyable.

When you use personal training services, the trainer creates a program that works with your limitations to help you improve your health. If you’ve recently been bedridden, the trainer identifies your weaknesses and starts you with a program to help you get back to good health. People with heart conditions don’t have to give up exercise, if the doctor says it’s okay. A Tulsa Personal Trainer can work with that limitation and create a safe program with the approval of your physician. Tulsa Personal Trainers can design programs for people of all ages and levels of fitness. They even create programs specifically for the elderly. A personal trainer can help you lose weight, if that’s your goal. They often provide valuable information on diet as well as exercise. Use a personal trainer when you haven’t exercised previously. They’ll start you on the right path and insure you learn to do the exercises properly.

Fitness Together offers one-on-one training and small group personal training sessions. Many people want to stay in shape and improve their health but have a difficult time maintaining a regimen that works for them. These simple steps will help you start a workout program that works for you and will enable you to continue, even when you don’t feel like making it to the gym. Remember that the Tulsa Personal Trainer’s at Fitness Together are here for you when you’re ready to adopt a more healthy lifestyle. We understand how to identify fitness needs and how to efficiently bring about the desired results and benefits that you’re looking for. We will put together an exercise plan to achieve your goals. You don’t have to worry about whether or not the exercises are done properly when you use the Tulsa Personal Trainer’s at Fitness Together. We avoid injuries and maximize the benefit of each motion you take.

Eating Right and Getting Active

Eating Right and Getting Active

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Eating right and getting active are the first steps toward a healthier life and may keep you out of the doctor’s office. Here are a few easy tips that can help you get started in the right direction.

Eating Right

Add fruits, vegetables and whole grains. These foods are not only good for you, but they taste great! Fruits and vegetables help you get vitamins and minerals you need and have many other health benefits. Eat a variety of fruits and vegetables and try whole-grain and whole-wheat products. Make small substitutions. Switch to low-fat versions of products like milk, cheese, mayonnaise and salad dressing. Also try ground turkey instead of ground beef. This will help you cut back on the fat, and you likely won’t notice a difference in taste. Write it down. If you take a moment to write down everything you eat, you’ll have to hold yourself responsible for all of your food choices. You don’t have to commit to doing this forever, but it’s easy to keep a food diary for one week to remind yourself about the handful of chocolates you had after lunch or that extra bag of chips. It’s all about balance. You don’t have to give up your favorite foods, but don’t eat too much of one thing. Your body needs a variety of vitamins and nutrients that you can get from eating grains, vegetables, fruits, dairy products and meats.

Getting Active

Think outside the gym. When it comes to exercise, think about what you enjoy doing and start there. Chances are, if you pick a sport or activity you enjoy, you’ll be more likely to stick with it. So if you love playing tennis, find a partner and get out on the court more often. Play soccer or basketball, swim laps or go for a bike ride. And be sure to do a variety of activities so you don’t get bored. You don’t have to be in the gym to stay active and work up a sweat. One of the best ways to get active is by hiring a Tulsa Personal Trainer from Fitness Together. We can show you how to get the most out of your workouts and how staying active can be fun and part of a healthy routine. Call us today for the very best when it comes to Tulsa Personal Trainer activities. Fitness Together is here for you. Set goals. You’ll likely have more motivation if you set a goal and work toward it. Whether you want to participate in a 5K, or you just want to climb a long set of stairs more easily, keep a goal in mind that will help you stay focused. Find easy ways to add in exercise. If you live within walking distance of work or the grocery store, put the car keys down or skip the bus trip and make the outing on foot occasionally. Try taking the stairs more often, or spend more time running around with your kids. You can even burn calories cleaning your house, doing yard work or parking farther away from entrances to stores and work. Think positive. Exercise can help you sleep better, be more productive at work, and ease stress and worry. So when you’re losing motivation, think about the benefits of exercise for both your body and mind.

Benefits to Eating Right and Getting Active

You are likely to get the most benefits to your health if you are someone who is not very active at all and you become more active. However, there are still benefits to be gained for anyone who increases their physical activity levels, even if they are already doing 30 minutes of moderate intensity activity on most days.

Your risk of developing coronary heart disease, such as angina or a heart attack, is much reduced if you are regularly physically active. Inactive people have almost double the risk of having a heart attack compared with those who are regularly physically active. If you already have heart disease, regular physical activity is usually advised as an important way to help prevent your heart disease from getting worse. Special rehabilitation physical activity programmes exist if you have had a heart attack or have another heart problem. These are supervised by physical activity specialists who can help you do physical activity safely.

Physically active people are less likely to have a stroke. One study found that women aged 45 and older who walk briskly (at least three miles per hour), or who walk for more than two hours a week, reduce their risk of stroke by a third compared with less active women.

Regular physical activity has been shown to raise levels of high-density lipoprotein (HDL) cholesterol. This is good cholesterol because it may actually help to protect against cardiovascular disease (coronary heart disease, stroke and peripheral vascular disease). HDL cholesterol seems to help prevent patches of atheroma forming. These are like small fatty lumps that develop within the inside lining of arteries (blood vessels) and are involved in the development of cardiovascular disease.

Regular physical activity can help to lower your blood pressure levels if you have high blood pressure. It can also help to prevent high blood pressure from developing. High blood pressure is one of the risk factors for heart disease and stroke.

If you are regularly physically active then you have a lower risk of developing type 2 diabetes than inactive people. The greater the amount of physical activity that you do, the lower your risk of developing type 2 diabetes. If you have been diagnosed with impaired glucose tolerance (prediabetes), regular physical activity can help to prevent this from developing into diabetes. Also, if you already have type 2 diabetes, regular physical activity can help improve the control of your diabetes.

Physical activity helps you to burn off excess fat. Regular physical activity combined with a healthy diet is the best way of losing weight, and keeping that weight off.

Regular weight-bearing physical activity can also help to prevent osteoporosis (thinning of the bones). The pulling and tugging on your bones by your muscles during exercise stimulates bone-making cells, which strengthens your bones. If your bones are stronger, you have a reduced risk of breaking your bones when you are older. (Weight-bearing physical activity means physical activity where your feet and legs bear your body’s weight, such as brisk walking, aerobics, dancing, running, etc.) Physical activity has also been shown to help treat osteoarthritis and lower back pain in some people.

Regular physical activity can help to reduce your chance of developing cancer. It roughly halves your chance of developing cancer of the colon (bowel cancer). Breast cancer is also less common in women who are regularly physically active.

Manager Stress and Manage Your Health

Manager Stress and Manage Your Health

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Stress can have some pretty serious adverse effects for your mental and physical well-being. If there is a large amount of recurrent physical and psychological stress, your self-esteem can be diminished, you can have a decrease in interpersonal relationships, and your ability to stay on task at work and for every day chores can drop off dramatically. Stress is something that affects each and every one of us in different ways, and it’s important that we manage our unique stress signals. Stress signals can fall into four categories: thoughts, feelings, behaviors, and physical symptoms. When you are under stress, you may experience a wide variety of feelings including anxiety, fear, moodiness, irritability, and embarrassment. Your thoughts can go to self-criticism, difficult decision-making, forgetfulness, preoccupation with the future, repetitive thoughts, and fear of failure. You can have behaviors that include crying, increased or decreased appetite, active impulsivity, snapping at your friends, dependence on alcohol or other drugs, nervous laughter, being more accident prone, teeth grinding or job clinching, stuttering or speech difficulties. Physical sleep disturbances can even manifest himself if you are not managing your stress properly. Other physical drawbacks such as tight muscles, fatigue, headaches, back or neck problems, stomach distress, more colds and infections, rapid breathing, pounding heart, dry mouth, and other side effects are all due to stress that is not being properly manage. By hiring of Tulsa physical trainer, you can start addressing the stress in your life by releasing some of it through rigorous and beneficial active exercise. Fitness Together is here for the people of Tulsa and those that are looking for the Tulsa Personal Trainer’s to not only help them get healthy but reduce stress.

The key to stress reduction is identifying strategies that work for you. Because each person is unique, some of these stress management strategies will be more helpful for you than others, and some will be new skills that require practice to be effective. Think about learning to ride a bicycle. There was a time when this was a new skill and felt very unnatural and awkward. You probably needed help at first. With some coaching and practice, stress management, like cycling or any other skill, becomes easier and more effective. Always remember that Tulsa Personal Trainers at Fitness Together here for you. We not only want to help you with the physical aspects of living a healthier lifestyle, but this article also has information on dealing with mental aspects. As you will learn, physical exercise is one of the key elements in becoming a more stress-free individual. Call us today at 918-329-3488 to learn more about our exercise programs, and how you can start living a healthier life today.

Exercise not only improves your health and reduces stress caused by unfitness, it also relaxes tense muscles and helps you to sleep. There is also good evidence that physically fit people have less extreme physiological responses when under pressure than those who are not. This means that fit people are more able to handle the long- term effects of stress, without suffering ill health or burnout. Not only does physical activity help reduce stress, but it actually creates a healthier body in the process. Tulsa Personal Trainers are here to guide you through the physical aspects of becoming healthier. To fully understand the difference a personal trainer can make in a workout experience and in measurable results you have to experience the Fitness Together program yourself. All Fitness Together trainers hold degrees and additional certifications and fitness training. They also undergo a rigorous in-house training program where they become experts at helping people succeed. At different times your trainer should function as your colleague, your coach, or your teacher.

Take a moment to mentally scan your body for physical tension. Does your chest feel tight? You may be holding your breath without even knowing it. Shallow breathing puts less oxygen in the bloodstream, which leads to an increase in muscle tension. As a result, you may experience headaches, or you may feel more anxious and uptight. The next time you feel uptight, try taking a minute to slow down and breathe deeply. Breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Then slowly exhale as you count to 10. The more you practice deep breathing, the more effective a stress-reduction technique it becomes.

Avoid consuming too much caffeine and sugar. In excess, the temporary burst they provide leads to fatigue or a crash later. Take time to eat breakfast in the morning. It really will help keep you going through the day! Well-nourished bodies are better prepared to cope with stress. Like a car running low on gas, if you are irritable and tense from lack of sleep or not eating right, you will be less able to go the distance in dealing with stressful situations. A major source of stress is people’s efforts to control events or other people over which they have little or no power. When confronted with a stressful situation, ask yourself: is this my problem? If it isn’t, leave it alone. If it is, identify what you can do to address it now. Once the problem is settled, leave it alone. Don’t agonize over the decision, and try to accept situations you cannot change. There are many circumstances in life beyond your control. Always remember to keep self-medication to a minimal amount. While alcohol or other drugs may seem to offer temporary relief from stress, these substances only mask problems. In the long run, behavior while under the influence increases rather than decreases stress. Take prescription medications only on the advice of your doctor.

Trying to take care of everything at once can seem overwhelming, and, as a result, you may not accomplish anything. Instead, make a list of what tasks you have to do. Then do one at a time, checking them off as they’re completed. Give priority to the most important ones and do those first. If a particularly unpleasant task faces you, tackle it early in the day and get it over with; the rest of your day will be much less stressful. Most importantly, do not overwork yourself. Resist the temptation to schedule things back-to-back. All too often we underestimate how long things will take. Too much of one thing is actually inefficient and can lead to burnout. Recognize when you are most stressed and allow yourself some reasonable breaks. When things feel especially difficult, take a walk or otherwise change your scenery.

Nutrition and You: Find a Healthy Fit

Nutrition and You: Find a Healthy Fit

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If you want to fully embrace a sense of well-being and healthy living, you must understand the difference between convenience food and quality food. We are looking for products that are nutrient rich and will give you the most for your precious asset, your human body. With a little knowledge, and the desire to eat nothing but the best food available, combined with a reasonable exercise regime. You will have taken one very huge step in avoiding many of the common health issues affecting so many in the today’s society. The human body is very adept at curing and staving of illness, to do this successfully it needs the best fuel we can put into it. We have at our disposal a great selection of super foods full of nutrients it needs to perform at its very best. Unfortunately, processed foods do not provide the full range of nutrients our body’s need. All of the nutrients our body’s need is in fresh fruit, vegetables and nuts along with plenty of clean, fresh water.

Most people think that healthy food is boring and bland, but healthy super foods can actually be exciting and give you the energy you need while tasting great. Start today by educating yourself with the very best information and inspiration to keep one on the road to success. Today’s modern foods are supplied by large corporations that are competing for your grocery dollar. Foods are highly processed with a priority to look, smell and taste great. The processes to achieve these criteria have a strong side effect of losing most of the nutrition from the original food for a variety of reasons. Many processed foods are left with around ten percent of their original nutritional content. About eating healthy is important and a cornerstone of a healthy lifestyle, it’s also very important to stay active and get help when it comes to exercising properly. Call a Tulsa Personal Trainer today Fitness Together for more information on our exercise programs. We provide the expertise you need to live healthier and a more productive lifestyle. Tulsa Personal Trainers will give you the instruction you need to not only get the most out of your workouts, that you also be able to perform these exercises responsibly and safely. Nutrition is the science that studies how food is consumed by living organisms The nutrients ingested through food can be considered to be the building blocks of life, and nutrition determines how these elements are used by the body. Nutrition refers to the complete process of ingestion, digestion, metabolism, storage, transfer, and excretion of the nutrients. It also determines the environmental, behavioral, and psychological aspects of food.

Macronutrients and Micronutrients

Macronutrients consist of carbohydrates, fats, protein, and water while micronutrients consist of vitamins and minerals. The former generates energy and builds structural integrity for cells and molecules, while the latter boosts metabolism.
1. Carbohydrates are sugar compounds classified according to the number of sugar units contained in them. These can be: Monosaccharide’s, fructose and glucose, Disaccharides, lactose and sucrose, Oligosaccharides, Polysaccharides, cellulose and starch.
2. Proteins are organic compounds that consist of amino acids. While some of the amino acids are processed within the body, others need to be supplied via the diet. Each living cell in the body is made up of protein.
3. Fats are organic compounds made of oxygen, carbon, and hydrogen. All fats are a combination of unsaturated fatty acids and saturated fatty acids. They are a significant source of energy. Like certain amino acids (proteins), some essential fatty acids also cannot be synthesized within the body naturally and should be supplied through the diet.
4. Minerals are trace elements such as salt, copper, iron. These are essential nutrients necessary for human metabolism.
5. Vitamins are organic compounds that act as coenzymes for various proteins in the body. There are 13 essential vitamins including Vitamins A, B C, D, and E, K (thiamine, Pantothenic acid, biotin, riboflavin, niacin, vitamin B-6, vitamin B-12, and Folate).
6. Water is another essential nutrient that acts as a solvent for dietary nutrients. It provides the foundation where all chemical reactions take place.

Be sure that you are attaining a healthy diet by eating the right foods and drinking the right drinks that produce optimum energy and nutrients for your building and maintaining body. The term balanced signifies getting the right amount of nutrients for the healthy growth and development of various body parts. The structure of the pyramid starts with foods that should be eaten in small quantities to foods that should be consumed in larger quantities. A healthy and balanced diet will equate to an optimal amount of nutrients for your body’s needs. Proper nutrition is the key to avoiding chronic diseases, illness, obesity and many other health ailments. With the advancements in molecular biology, food has become more focused on the process through which food materials convert from one form to another during the process of digestion and metabolism. The average nutritional requirements for any individual would depend on biological characteristics such as age, sex, height, weight, amount of physical activity.

When you’re becoming active with your Tulsa Personal Trainer, you’ll need to focus on sports nutrition and what it takes to keep your active body capable of rigorous physical training and activity Sports nutrition studies the type and quantity of food and fluids required and consumed by sportspersons. It also looks into the various types and amount of nutrients such as vitamins, minerals, carbohydrates, proteins, and fats, as well as supplements that athletes and other sportspersons would need. Sports nutrition delves into the nutritional factors affecting health, performance, stamina and recovery of sportspersons. It can provide the groundwork for the correct diet and nutrition that sportsmen/women should include during different stages of their daily training and competition. Tulsa Personal Trainer at Fitness Together can help you when it comes to learning the basics for an active lifestyle.

Don’t be confused about carbohydrates and how they pertain to your nutritional diet. While it is true that any excess carbs is unhealthy, it is also true that we need to eat a certain quantity of carbs daily. The other misconception is related to low-carb or no-carb foods. Not all low-carb or zero-carb foods are healthy, and just as in the case of any other food, you will gain weight if you eat too much of these foods. Simply put, you should not exclude a particular food group from your diet. Your body requires carbohydrates to function properly. Whole grains, fresh vegetables, and fresh fruits are excellent source of good carbs. Include these foods in your diet.

Keep your vegetables fresh and you will get the most out of them. Canned and prepackaged vegetables are very convenient, but they just don’t simply pack the same kind of punch that a fresh organic vegetable and fruit will provide for your diet. A can of vegetable soup is not the same as eating a plateful of fresh vegetables. What is true for canned vegetables holds true for canned fruit juice as well. That is, they are not as healthy as fresh fruits. Moreover, canned fruit juices have an added disadvantage for people who are trying to lose weight: they do not provide the same sense of fullness that fresh fruits provide. The result is that canned juice provides more calories, owing to the artificial sweeteners and/or artificial flavors present in them, but less satiety. People often make fewer healthier choices than they realize while choosing bread. Not reading the label carefully is the main reason for this mistake. For instance, most people will pick bread, labeled ‘Five-Grain Bread’, believing it to be pretty healthy. However, until the label also reads ‘whole grain’, it is not as healthy as you think and surely not the healthiest choice you can make.

Regular exercise allows you to maintain a high metabolic rate, which in turn allows your body to burn food efficiently. This is something only exercise can do; no magic diet pill or wonder diet plan can do this for you. Solution: Exercise regularly for at least 30 minutes, 3-4 times a week. Start slowly if it has been long since you put your exercise shoes on. However, ensure that you stick to a schedule. You should increase the intensity, and if possible, also the duration, of your workout after a few weeks.

Live Well and Save Money

Live Well and Save Money

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Everyone loves to save money and get discounts. What if you could get an incredible discount on all of your health care costs? Would you be interested in how that could be possible? This is not an advertiser paid discount, and you won’t see a commercial on TV or an ad in the newspaper, but the savings are out there and your Tulsa Personal Trainer at Fitness Together will help you achieve them. Making lifestyle changes to improve your health is the best way to save money on long-term health care costs. Call Fitness Together today at 918-329-3488 to save money on healthcare costs in the future by hiring a Tulsa Personal Trainer today. A sedentary lifestyle can lead to a wide variety of different problems later down the road that you would never even see coming. While humans do not have total control over their health, there are some things that everyone can do to stay healthy such as eating healthier foods, getting more sleep, becoming more physically active with a Tulsa Personal Trainer, reducing stress, and smoking cessation. These changes will not only make you feel better, but also can reduce your doctor bills. It’s estimated that 70 cents of every health care dollar is spent on problems that could be prevented with lifestyle changes like those above. About 27 cents of every dollar is related to being overweight and not exercising. One study found that being active at least 4 days a week could save you $1,500 a year in health care costs. There are no hard-and-fast numbers about how much you’ll save. It’s different for everyone. But no matter who you are and what your situation is, you can make choices that improve your health and keep more of your money.

First, know your risks. Your doctor is your best source for this information. You can also take an online risk assessment to get an idea of where you stand. Next, make sure you’re getting all the disease screenings and vaccinations for your age group. Screening tests like mammograms and colonoscopies can find problems early, while they are easier to treat. Tests can check your high cholesterol, if you are at risk for diabetes and detect some types of cancer. Vaccinations help to prevent the flu, tetanus and other conditions. Talk with your doctor to make sure you are up to date.

Doctors, dentists and specialists can order tests and treatments, prescribe drugs and make recommendations. They are the medical experts, but in the end, it’s your health that’s at stake. A specialist can prescribe a drug, but can’t make you take it. Your doctor can suggest that you exercise more to reduce your risk of a heart attack, but won’t come to your house and force you to do pushups. Working to make yourself as healthy as possible is your responsibility. Not your doctor’s and not your insurance company’s. And you’re the one who will reap the benefits from making changes: better health at a lower cost. Keeping track of your good work is easier than ever. Use a personal health record. These secure online tools let you log your medications, exercise and more. And you can share them with your doctors, if you like.

What motivates you? Some enjoy walking or running with friends. Others like tracking what they eat or the miles they’ve walked. Maybe setting a reward works for you, so you exercise for a month and then buy yourself a new music player or a cushy pair of sneakers. You may not know what works for you yet, but you can figure it out as you go. That’s part of the process. The best way to stay motivated is by hiring a Tulsa Personal Trainer from Fitness Together. Motivation is the key to success in setting realistic goals for your health benchmarks is another way to keep tabs on how active you are truly becoming.

Once you know where you stand and how to motivate yourself, you can start making changes. You can’t change everything at once. Think small. Little changes add up. Some people find that making one small change every week works best. Here are some ideas:
– Add physical activity to your day. Walk for 15 minutes, three times a week. Add a little time or distance every week.
– If you drink a lot of soda, replace every other soda with a glass of water. Then slowly wean yourself off that calorie-rich, nutrient-empty drink.
– Eat more fiber. Substitute beans for meat one night at dinner, or try whole-wheat bread instead of white for a sandwich. The next week, try to make these substitutions twice.
– Eat less salt. Put away the shaker for a few meals. Try other seasonings, such as pepper, herbs and spices.
– Try weight training. You don’t have to go to the gym. There are easy exercises you can do at home. There are also ways to get expert weight training in Tulsa through Tulsa Personal Trainer from Fitness Together.
– Eat a healthy breakfast. Skipping a meal seems like a great way to lose weight, but it’s not true. Eating a balanced breakfast gets you going in the morning and keeps you from over-eating later.
– Understand portion size. One serving of meat is about the size of your palm; an ounce of cheese is about the size of the first joint of your thumb. If this cutting back initially leaves you hungry between meals, grab a healthy snack, like fruit or raw veggies.
– Be careful when eating out. Most of us eat what’s put in front of us, and many restaurants serve huge portions! Ask for half of your meal in a to-go container right away, or split an entrée with someone else.

The terms physical activity and exercise may seem synonymous, but there are critical differences between the two.Physical activity encompasses any movement of the body in which your muscles contract and your metabolism increases. Everything from washing dishes to playing ice hockey falls under this umbrella.Exercise is a subcategory of physical activity. It refers specifically to a structured program of activity geared toward achieving or maintaining physical fitness.
Levels of physical activity can be viewed on a continuum. At one end of the spectrum is a sedentary lifestyle, an absence of any significant physical activity. On the other end is the peak level of exercise training exhibited by a well-conditioned athlete. How you move along this continuum depends on both your starting point and your exercise goals. If you are currently sedentary, simply upping the amount of physical activity in your daily life is an important push forward.At a certain point, however, you will need to establish an exercise program to continue making strides. And once you have a program in place, you should periodically review your fitness level and reexamine your personal goals to determine how you can continue to make progress.

An Active Life is A Healthy Life

An Active Life is A Healthy Life

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The advantages of living a more active lifestyle greatly outnumber any reason you have for not working out on a regular basis. If the simple fact of the matter is that you can’t stay motivated, college Tulsa Personal Trainer today at Fitness Together. We believe in you and we want to see you achieve a new level of fitness that you never thought possible before. This article will include many different reasons on the importance of leading an active lifestyle. If you’re ready to make the change and commit to being healthier, pick up the phone and call us today at 918-329-3448. We have the Tulsa Personal Trainer that you’re looking for.

A more active lifestyle is in many ways an all-encompassing term but in general it means that people attempt to maintain a certain level of exercise and fitness while monitoring intake in an attempt to be generally healthy. Leading an active lifestyle can require a certain amount of discipline, which is why some people struggle with making these types of adjustments. However, there can be a great number of benefits that result from good habits.

Long Life

If you want to enjoy a healthy and longer life, it is of the utmost importance to become active and to stay active. You will be amazed how much better you feel, and how much easier it is to stay active once you start developing a routine. Theoretically, this will allow them to experience more of the things that the world has to offer. In addition, it may provide them an opportunity to enjoy their children and grandchildren. Granted, as people get older it can be a bit harder to maintain a certain level of activity. Still, being active is a lifelong discipline and even people of advanced years can inject some physical activity into their lives. Regular exercise extends life, and the effect is so powerful that even people who wait until they are middle-aged to begin exercising gain extra days on earth. Overall, starting exercise in one’s middle years lowers the risk of death by 23% over the next two decades. Excellent, or even good athletic ability is not necessary to get the extra time. In fact, research tells us that people who are not physically active who take up exercise in mid-life live longer than topflight collegiate athletes who later become couch potatoes. When it comes to exercise and longevity, persistence wins out over innate ability.

Exercise also tends to lower blood pressure, decreasing the risk of heart attack and stroke, and trims the chances of becoming obese or developing non-insulin-dependent diabetes mellitus. Regular physical activity has also been linked with lower rates of certain kinds of cancer. In general, exercise extends longevity by diminishing the risk of a variety of different ailments.

Happy Life

If you feel like you are simply floating through your days with no clear direction, becoming active can give you a sense of purpose and happiness that cannot be achieved by turning on YouTube of the Television. An active lifestyle will not necessarily overcome the bad habits of yesteryear, but it may make the remaining years a bit more pleasant, particularly if people can avoid major diseases and substantial injuries. If you thought exercise was merely a necessary evil to keep your body slim and healthy, you’re missing some essential elements of what exercise is about. If you thought exercise was something you had to squeeze in between the demands of life and work because it’s supposed to be “good for you,” you’re overlooking the vital values of exercise. Exercise releases endorphins, natural hormones that flood the body with a feel-good energy, a natural high! You release stress through physical exertion and regulated breathing, so you can let go of the day’s challenges and go home feeling relaxed and refreshed. You’ll sleep better, have a more positive outlook, reduced stress, better concentration, and more energy and endurance to run your life efficiently and effectively. It can even improve your love life. Overall, regular exercise slows the aging process and adds to the quality of your life. Exercise can not only improve your outlook on life, but can also lengthen your life. So why not make the change now to make your life all that it can be.

Save $$$

Healthcare is one of the biggest expenditures that a human will make. Taking care of your temple is going to save you some serious money in later years when you health starts to natrually decline. As mentioned, part of getting older is dealing with an increased risk of disease and injury. Healthcare can be extremely expensive, particularly if people have to deal with a variety of surgeries and hospital stays. Again, a more active lifestyle may help to avoid some of these difficulties, particularly if people maintain a regular regimen of exercise. When people are active, they tend to have more energy and they tend to be more engaged in the world around them. Researchers suggest that exercise stimulates brain activity, which can lead to people being more attentive and more in tune with their environment. As people get older it can be tempting to disengage from the complexities of the world. However, the active person may find that the world remains an intriguing place and that life is still enjoyable.

If you’re not eating well or exercising regularly, your waist will grow over time and you’ll have to spend money on buying larger clothes. Plus size clothes sometimes come at a premium to standard sizes which can put a further strain on your wallet. Obviously if clothing size was enough of a motivator there would be many more skinny people in the US so let’s look at another factor, the cost of life insurance. As the population becomes increasingly overweight and obesity related deaths rise this puts a strain on the resources of life insurance companies. This results in higher premiums for overweight individuals, a cost that can certainly add up over time. When you exercise your body creates endorphins that can do great things for your energy level and mental state.

People that don’t work out and have resulting weight issues can have a harder time getting going and getting around which can definitely reduce their productivity. Being overweight can also be mentally discouraging, dealing with this anxiety or frustration can take a toll on a person’s productivity and could even trigger deeper psychological issues. It’s obvious that there are many different costs of being overweight and unfortunately a large number of people in the US are experiencing at least some of these problems. There are around 127 million adults in the US who are overweight, 9 million of which are in the severely obese category. Just think about all the money those extra pounds are costing them.

Although some people will argue that it typically costs more to buy healthier foods and takes up more time than they have to exercise, hopefully this article has shown that being healthy just makes good financial sense. It’s worth it to invest your money in healthy meals, work out equipment, and exercise programs; they will pay off in the long run. Also keep in mind that a healthy lifestyle can save a whole lot more than money. You’ll be able to have a more active, vibrant life with your loved ones and you’ll have the energy to do the things you love!

Find the Inspiration to Slim Down

Find the Inspiration to Slim Down

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Most Americans don’t think carrying extra pounds is a health risk. But the harsh reality is that being obese can lop as many as 20 years off your life. Fortunately, losing even a small amount of weight can reduce and sometimes reverse the risks. Need inspiration to slim down? Need help getting your life back on track? Call Fitness Together today to learn more about your very own Tulsa Personal Trainer. If you are tired of living a sendentary life and are looking for a Tulsa Personal Trainer, we can give you what you need. Losing weight, even just a few excess pounds, can have dramatic effects on your overall health. This article will express some of the benefits for getting back in to optimum shape.

Your cancer risk may drop

Overweight women have four times the endometrial cancer risk, probably for the same reason they are at increased risk for breast cancer. Body fat produces estrogen, a hormone linked to both diseases, says a recent study at the University of Texas M.D. Anderson Cancer Center in Houston. Likewise, University of Minnesota researchers found that leptin, a hormone associated with weight gain, enhanced the proliferation of both normal and cancerous breast cells.

You stay sharp

Obese people, particularly those with large bellies at midlife, are 260% more likely to develop dementia. And the bigger the belly the greater the risk, perhaps because of hormones or inflammatory factors produced by the abdominal fat itself. Start eating nonfat or low-fat yogurt for breakfast. The calcium encourages your body to burn rather than store abdominal fat. Researchers from Kaiser Permanente found that people with the fattest arms at ages 40 to 45 were 59 percent more likely to have dementia later in life.

You could recover faster from cancer

Obese women have a higher risk of complications from breast reconstruction after mastectomy. They also appear to be less likely than normal-weight women to get the full benefit of pre-surgery chemotherapy, possibly because doctors, worried about toxicity, tend to give overweight women smaller doses than they really need of whatever medication they are taking. Check with your pharmacist and doctor to be sure you’re getting adequate doses of the drugs you need for any illness or condition.

Your heart is safer

The bigger you are the more likely you are to suffer a heart attack earlier in life, 12 years sooner for the most obese, a study in the Journal of the American College of Cardiology says. And overweight people are more likely to have diabetes and high cholesterol. Eat heart-healthy fare like dark leafy greens and unsalted nuts.

You feel less depressed

There’s an association between obesity and depression, according to a recent study of 4,600 women between the ages of 40 and 65. About 6.5 percent of the women who had a normal body mass index (BMI) were depressed, whereas the disorder afflicted more than 25 percent of those with BMIs higher than 35. In another study, researchers found a 25 percent increase in the risk of developing mood disorders among the obese. The stigma of being overweight plus limited physical activity could contribute to depression, researchers say. Seek out a therapist either through your employer or a mental health clinic or hospital.

Your workouts are easier and more fun

Obese women have more aches and pains than normal-weight women, and they worry about injury or just feel too overweight to work out. And many say they are too self-conscious to go to a gym. Talk to your doctor about beginning an exercise program. Or pop in a DVD of an activity you think you’d enjoy. Go slow to build strength and fitness gradually. For optimal results and a safer way to get back in shape, call a Tulsa Personal Trainer today at Fitness Together. Starting a new workout regime can be a trying process, and we are here to tell you that you do not have to do it alone.

You can enjoy better medical care

Some doctors associate obesity with unpleasant character traits including hostility, dishonesty and poor hygiene, research has shown. In fact, in a survey of nearly 2,500 overweight and obese women, 69 percent said they had experienced bias during a doctor visit. The unfortunate result is that doctors spend less time with overweight patients and even avoid doing preventive exams and screenings, a report concluded.

Not everyone can set realistic goals, but everyone can have dreams and desires. Often what we think of as a goal is a dream or desire. A Tulsa Personal Trainer can help you identify true goals that will put you on the path to achieving your dreams. They also can encourage you to set more challenging goals than you might otherwise set and create new goals once you achieve the fitness goals previously set. The trainer designs plans to help you achieve each goal. Meeting with a Tulsa Personal Trainer on specific intervals is motivation enough to maintain your exercise regimen or diet. However, trainers can also provide encouragement, particularly if you’re working on a challenging routine or find yourself at a plateau. They can get you through the times you feel like quitting and help you achieve success. Trainers watch you as you workout and look for muscle groups that might need additional work or types of exercises you might require. You may be the world’s most flexible person but need work in strength training. Perhaps you have great upper body strength but need more work improving it in your lower body, a personal trainer can identify the problem and help you. He can also spot areas where your small muscle groups compensate for the weakness of the larger muscles, which is a recipe for injury, and recommend exercises to overcome the problem.

Better Sleep Leads to Better Health

Better Sleep Leads to Better Health

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Upgrade Your Bed for Comfort

If you’re having a problem sleeping, the first place to look for problems is your bed. How old is your mattress? How about your bedspread and sheets? When’s the last time you replaced your pillow? Part of your discomfort may just come from a bad mattress or uncomfortable sheets and blankets. Let’s look at your bed piece-by-piece.
Your mattress: It might be time to shop for a new mattress, or at least head to the mattress store and try out a few to see if you can find one that’s more comfortable. Some mattress stores have test mattresses that you can lay down on that will help you determine whether you need a firmer or softer one.
Your pillows: If you haven’t replaced your pillow in a few years, you might consider doing so, for comfort if not cleanliness. Not all pillows are alike, so here are some tips to pick a good pillow based on your sleeping style.
Your sheets: When it comes to sheets, don’t get caught up in thread count. It’s one indicator of quality, but not the only one. Make sure you pick up sheets that are best for your personal comfort.P
Try giving your bed a makeover to see if that helps your restless nights. Sheets and pillows are relatively cheap, so definitely go that route before replacing your mattress, but your bed and bedspread could make all the difference.

Tweak the Temperature

If the problem with your sleep is that you’re too hot or too cold, it might be time to adjust the ambient temperature in your bedroom a bit. In general, a room temperature between 60 and 68 degrees Fahrenheit is optimal sleeping temperature.
If the problem is that you need to warm up a bit, a few extra blankets will usually do the trick, or a space heater near to the bed with a timer that shuts off after you’ve fallen asleep. That way the room is comfortable when you fall asleep, but once you’re out, it stops draining energy.

Upgrade Your Routine for Solid Sleeping

Getting to sleep is one thing, but staying asleep is a different problem. If you’re having trouble sleeping through the night, it’s possible that your days just aren’t set up to help you sleep. Here are a few simple things you can do to make sure your routine is conducive to a good, solid night’s sleep.
Get some exercise: The National Sleep Foundation says that working out in the morning will actually help you sleep deeper and fall asleep faster at night, upping the chances you’ll sleep through the night. If you aren’t already leading an active life, call today to schedule your very own Tulsa Personal Trainer through Fitness Together. A Tulsa Personal Trainer can motivate you and make you more active and productive than you ever thought possible.
Take breaks during the day: Taking breaks during the day can help you reduce your overall stress level, which in turn will make it easier for you to shut off your brain, fall asleep at night, and stay asleep through the night.
Ditch the electronics: We’ve mentioned this before, but banning the electronics from your bedroom and making it a real restful retreat will definitely help you get more restul, sound sleep. Leave your phone to charge in the living room, keep the TV off, and just relax. Keeping the screens off and away from the bed will keep you from looking at them before you go to sleep, and keep you from being tempted to use them if you wake up during the night. There is research indicating that people who used electronic devices before bed reported feeling less rested the next morning. The subjects in the study weren’t just imagining that working late on their laptop in bed or spending time text messaging was make them more tired, they slept the same number of hours as the non-electronics users, they were actually experiencing the effects of exposure to bright and intense light late in the evening.
Don’t forget the basics: Go to bed at the same time every night, try to minimize the amount of light in your bedroom with thick curtains and blinds, avoid caffeinated or alcoholic beverages right before bed, and try not to eat right before bed to avoid indigestion that might wake you up later in the night.
Reboot your sleep cycle entirely: Check out our comprehensive guide to transform your dysfunctional relationship with sleep to a positive, healthy one. Some of the tips we’ve mentioned here are there as well, but it’s worth a look for more detail.

Meditation is Key

If you wake up in the middle of the night, try to focus on going back to sleep, or visualizing where your dream left off. Avoid the temptation to get up and check your email, or turn on the light—just try to relax completely, keep your eyes closed, and go back to sleep. If that doesn’t work, or you’re waking up close to the time you would get up anyway, you may want to just get up and begin the day, and go back to bed at your regular time that evening. WIth luck, you’ll be a bit more tired and able to sleep more deeply.

See a Sleep Specialist

If all else fails and you just can’t sleep through the night, or even sleep peacefully, you should check with your doctor and see a sleep specialist. Your issues may not be a matter of comfort or position you could have a medical issue that can be treated. Your doctor may prescribe something that can help you fall and stay asleep through the night, or they may refer you to a testing center where you can be monitored while you sleep to see if you have sleep apnea or another condition that keeps you from sleeping soundly through the night. Either way, the only way you’ll know for sure is if you talk to an expert.