Sleep less at night ????

Many of us have to spend sleepless nights due to long hours of work and various pressures. And many are not aware of this at all. But lack of sleep can cause a lot of damage. Dr. According to Satish Kaul, lack of sleep affects the body in many ways. Fatigue can easily build up and the body's hormones may not work properly.

Find out what are the symptoms of sleep deprivation according to experts-

Dark spots under the eyes, fatigue, nausea, heavy eyes, hair loss, feeling lazy in the morning. These symptoms can occur daily or throughout a week. If the symptoms are chronic, it is no longer appropriate to ignore them.

Because if you sleep less-

May cause heart disease, diabetes, high blood pressure, weakened immune system.

Lack of sleep can lead to fatigue, loss of sexual desire, memory loss, lack of concentration and loss of appetite.

It damages the brain and affects work. This can lead to weight gain. As a result, adequate sleep is very important to maintain health.

Here are some ways to increase sleep-

Control bedroom lighting: Light has a special role in sleep. Here are some tips to help you sleep better.

Darken the bedroom completely. Turn off light emitters, such as DVD players, to darken the bedroom. You can use a towel to turn off the light coming through the bottom of the door. Use heavy curtains in the room. You get a good night's sleep, but any light can disturb your sleep.

Read books: Using a TV or laptop before going to bed can disturb your sleep. Reading books does the opposite. It activates the brain and prevents fatigue.

Turn on yellow light: Studies have shown that yellow light helps sleep. As a result, you can keep the yellow egg light on in the room one hour before going to bed.

Reduce stress: Shortness of time is a major cause of work stress. We have to work before bed. Reading books after work, talking to a friend or partner and taking a long bath can help you.

Meditate: It really works. Many people meditate in the morning, but meditation before going to bed can give good results.

Follow a routine before bed: We are slaves to habit. If you practice the body, the body will follow it. Follow a specific routine before going to bed. You can start reading an hour before bedtime, turn off the light in the room, eat herbal tea or take a bath. You can try any or all of these.

Eat three to four hours before going to bed: Do not eat just before bed. Eating before going to bed is not a good thing. This causes noise in digestion. This can lead to sleepless nights in bed. Dinner should be eaten three to four hours before bedtime.

Eat healthy food: A hormone called melatonin brings sleep to the body. But many times we do not eat foods rich in this hormone. Magnesium and zinc are helpful in sleep. Green leafy vegetables and nuts contain magnesium. Meat contains various minerals including zinc.