Tips for Comfortable Sleep: Nowadays a large number of people are troubled by the problem of sleeplessness at night. Staying awake till late at night, opening eyes frequently and feeling tired in the morning has now become a common thing. Health experts say that bad lifestyle and mobile habit is the biggest reason behind this. However, this problem can be relieved by making some easy changes.

According to sleep experts, if you want quick and deep sleep at night, then it is very important to calm the mind before sleeping. Experts recommend that you should stop using mobile and laptop at least half an hour before going to bed. The blue light emitted from the screen keeps the brain active, which delays sleep.

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Expert told the easiest way

According to experts, doing deep breathing exercises for 5 to 10 minutes before sleeping can be very beneficial. This calms the mind and makes the body feel relaxed. Many doctors also consider it as natural sleep therapy.

Drinking tea and coffee at night can be costly

Health experts warn that drinking too much tea or coffee after the evening can also spoil sleep. The caffeine present in these keeps the brain active for many hours. In such a situation, it is advisable to eat light food at night.

The environment of the room also affects

According to experts, if there is too much light or noise in the room then the brain is not able to rest completely. Therefore, keep the lights of the room dim while sleeping and try to create a peaceful environment. Due to this the body quickly goes into sleep mode.

keep the same bedtime every day

Doctors say that it is very important to keep the body clock of the body correct. If you sleep at different times every day, the sleep pattern can get disturbed. Therefore, one should develop the habit of sleeping and waking up in the morning at approximately the same time every day. Along with this, experts also believe that good sleep not only removes fatigue but also improves mental and physical health.

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Why Body Feels Exhausted Even After Good Sleep: Sleeping on time at night, not using mobile till late night and getting full eight hours of sleep, despite this, if as soon as you wake up in the morning, your body feels tired, there is heaviness in the eyes and fatigue does not leave you throughout the day, then it should not be ignored as normal. Many times the body gives signals of some serious problem in this way. Let us tell you what experts say about this.

What do experts say?

Hartford HealthCare Medical Group’s sleep specialist Dr. According to Steven Thau, it is not enough to just have enough hours of sleep, but it is also important how deep and comfortable the sleep is. Many people spend eight hours in bed, but their body is unable to reach real rest.

What causes tiredness in the morning?

The body goes through different stages during sleep. These include light sleep, deep sleep and REM sleep. If due to some reason sleep is interrupted again and again, the body is unable to reach deep sleep. This is the reason why you feel tired after waking up in the morning. Things like stress, noise in the room, habit of watching screens till late night and consuming too much caffeine can affect deep sleep.

persistent fatigue a sign of illness

There can also be a serious disease behind this persistent fatigue, which is called sleep apnea. This is a condition in which a person’s breathing stops for a few seconds while sleeping. Dr. explains that many people do not even know about it, but the brain keeps waking up the body to breathe again and again. Due to this, the body does not get rest even after getting complete sleep. Loud snoring, feeling suffocated in sleep or feeling extremely lethargic throughout the day can be its signs.

Apart from this, sleeping and waking up at different times every day also disturbs the body’s circadian rhythm. This is the reason why many people feel more tired even after sleeping for a long time during holidays.

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Lifestyle also has an impact

Eating habits also affect the quality of sleep. Consuming heavy food, spicy food or alcohol late at night can cause frequent sleep disturbances. At the same time, due to lack of water in the body, one feels restlessness and fatigue. Mental stress and anxiety also become major reasons. When the mind is constantly active, the body is unable to reach a state of rest. In such a situation, meditation, habit of deep breathing and creating a calm environment before sleeping can be beneficial.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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The worries of the day, work pressure or personal problems do not allow the mind to calm down. When you are under stress, the stress hormone (cortisol) increases in the body, which keeps you alert. This is the reason why you cannot sleep despite being tired. In such a situation, before sleeping, take deep breaths, do light meditation and write your thoughts in the diary.

There is convenience, opportunity and high speed life in the dazzling life of the city, but along with this there is also an unseen danger hidden which is gradually weakening the heart. This dangerous trend is being done by experts Urban Heart syndrome, which is directly attacking the hearts of the youth living in the metros.

When lifestyle becomes danger

5 days a week, continuous work pressure, lack of sleep, junk food, unnecessary comfort on screen time and weekend, this pattern is no longer just bringing fatigue but is also making the foundation of heart diseases. According to some experts, people aged 30 and 40, who live in cities, are now showing symptoms of the onset of heart diseases without any clear indication.

What is urban heart syndrome

Urban Heart syndrome is a word that covers problems related to today’s urban living. Constant stress, poor sleep, working for hours, adulterated food, pollution and excessive consumption of caffeine increases the pressure on the heart due to all these factors. And gradually the disturbance in the heart function starts. According to experts, this condition does not feel like any disease initially but gradually it can turn into high blood pressure, equality in heart speed and other serious problems.

This syndrome silently affects

The most dangerous thing about urban heart syndrome is that its symptoms are very light and common. Those people ignore them as minor fatigue or stress. Constant exhaustion, lack of sleep properly, breathlessness in walking light, rapid heartbeat or light pain in the chest can all be its early symptoms. On the other hand, if they do not recognize them in time, then they can turn into serious heart diseases. Therefore, with regular health checkup, these signs can be avoided by catching these signs in time.

Why are women in danger more

The danger for urban women is considered even more serious. This is the reason that she often does not show traditional symptoms of heart diseases. Instead of chest pain, they have symptoms like fatigue, indigestion, back or jaw pain or breathlessness that are usually ignored. Also, hormonal changes with the responsibilities of both home and work make their position more complicated. In such a situation, timely investigation and awareness is the first condition of security.

Why this danger is increasing

Today’s urban generation has become addicted to behaviors like waking up till late night, spending time continuously on screen time and working throughout the day. It also includes excessive intake of caffeine and energy drinks. All these habits spoil the natural routine of the body i.e. Sarkadian rhythm.

At the same time, when you wake up overnight, you take too much caffeine and do not give the body properly, then it directly affects the heartbeat. This can cause serious threats like changes in heart rate, increase in blood pressure and heart attack.

How to avoid heart syndrome

To avoid this syndrome, a small but Sardar change in lifestyle is necessary. To avoid this syndrome, you can do at least 30 minutes of physical activity like fast or yoga every day. Apart from this, you should get 7 to 8 hours of sleep daily. At the same time, the amount of processed food salt and caffeine should be reduced. Apart from this, adequate amount of water should be drunk throughout the day. To avoid this syndrome, you should adopt measures like meditation or minds, and most important if someone already has heart disease in the family, then you should also check it.

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