Shabana, aapki baat samajh mein aati hai. Jab poore jism mein, khaas kar kamar mein dard ho, toh raat ko neend aana mushkil ho jaata hai aur har karwat takleef deti hai. Hum yahan kuch aasan tareeqe bata rahe hain jo aapko is dard ke bawajood thodi behtar neend dene mein madad kar sakte hain.
Jism ka dard aur neend na aana ek doosre se jude hue hain; dard neend ko roakta hai aur neend ki kami dard ko aur badha sakti hai. Lekin kuch chhote qadam utha kar aap is cycle ko todne ki koshish kar sakte hain aur apne jism ko araam de sakte hain.
Raat ko sone se pehle kuch halki phulki stretches ya khinchao wali warzish karein. Bohat zor na lagayein, bas itna karein ke aapki kamar aur jism ke pathhe thode khul jayein. Masalan, dheere se apni kamar ko modna ya ghutnon ko seene tak laana. Isse khoon ka daura behtar hota hai aur akdan kam ho sakti hai, jis se neend aane mein asaani hogi.
Apni sone ki position par gaur karein. Agar aap karwat se soti hain, toh ghutnon ke beech ek chhota takiya rakhne se kamar par dabao kam hota hai. Agar aap peeth ke bal soti hain, toh kamar ke nichle hisse mein ek chhota takiya ya roll kiya hua towel rakhne se bhi araam mil sakta hai. Apni neend ki jagah ko jitna ho sake, araamdeh banayein.
Sone se pehle apne kamre ka mahol pur-sukoon banayein. Kamra thoda thanda, andhera aur khamosh ho. Sone se kam se kam ek ghanta pehle mobile phone, computer ya TV se door rahen kyunki inki roshni aapke dimagh ko jagaye rakhti hai. Ek kitab padhna ya halka music sunna behtar option ho sakta hai.
Sone se pehle gehri saans lene ki mashq karein. Aankhen band karke, naak se dheere dheere gehri saans lein, thodi der rokein, aur phir munh se aahista aahista saans bahar nikal dein. Isse aapka dimagh pur-sukoon hota hai aur dard par se dhyaan hatne mein madad milti hai, jis se neend jaldi aa sakti hai.
Dard wali jagah par garam patti ya garam paani ki bottle rakhne se pathon ko araam milta hai aur dard kam ho sakta hai. Yeh aap sone se thodi der pehle kar sakti hain. Ek garam paani ka ghusal (agar mumkin ho) bhi jism ko sukoon de sakta hai aur neend ke liye tayyar kar sakta hai.
Rozana ek hi waqt par sone aur uthne ki koshish karein, chahe weekends hi kyun na ho. Isse aapki body clock set hoti hai aur aapko waqt par neend aane ki adat ho jaati hai. Apne aap par narmi rakhein aur in tareeqon ko kuch din tak azma kar dekhein. Hum umeed karte hain ke aapko jald hi behtar neend mil sakegi.
Kai log neend ki pareshani ka shikar hote hain, aur aapka ‘log kya kahenge’ ka dar bhi bilkul haqeeqi hai. Lekin apni neend ko behtar banane ke liye aap khud bohat kuch kar sakte hain. Chalen kuch aasan tareeqon par baat karte hain jo aap aaj se hi shuru kar sakte hain.
Sab se pehle, apni neend ka aik waqt muqarrar karein. Koshish karein ke har roz, chahe woh hafta ho ya itwar, aap aik hi waqt par sote aur uthte hain. Hamare jism ko aik routine ki aadat hoti hai, aur jab aap musalsal aik hi waqt par sote hain, to aapka jism khud ba khud neend ke liye tayyar ho jata hai.
Apne sone ki jagah ko neend ke liye ideal banayen. Aapka kamra andhera, pur-sukoon aur thanda hona chahiye. Mobile phone, laptop ya TV ko sone se kam az kam aik ghanta pehle band kar dein. Inki roshni aapke dimagh ko jagaye rakhti hai aur neend aane mein mushkil paida karti hai. Iski bajaye, koi kitab parhein ya halka sangeet sunein.
Apni din bhar ki routine par bhi gaur karein. Dopahar ke baad chai, coffee ya energy drinks peene se gurez karein kyunki in mein caffeine hota hai jo aapko raat bhar jagaye rakh sakta hai. Raat ka khana halka rakhein aur sone se do-teen ghante pehle kha lein taake aapka hazma neend mein rukawat na bane.
Din mein thodi der ke liye dhoop mein bahar nikalne ki koshish karein. Subah ki dhoop hamare jism ki ghari ko theek karne mein madad karti hai, jis se raat ko behtar neend aati hai. Agar mumkin ho to din mein halki phulki warzish karein, jaise ke walk karna, lekin sone se theek pehle tez warzish karne se gurez karein.
Agar aap bistar par let kar 20 minute se zyada der tak neend ka intezar kar rahe hain aur neend nahi aa rahi, to bistar se uth jayen. Kisi dusre kamre mein ja kar koi bore karne wala kaam karein, jaise ke kitab ka koi mushkil hissa parhna ya koi halka phulka gharelu kaam. Jab aapko dobara neend aane lage to wapas bistar par aa jayen. Is se aapka dimagh bistar ko sirf neend ke saath jor kar dekhega.
Yeh chote chote badlav aapki neend mein bohat fark la sakte hain. In tips ko kuch hafton tak aazmayen aur dekhein ke aapki neend mein kitni behtari aati hai.
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