raat ko behtar neend ke liye yeh chay (6) baatein Azmayee.

 

mahireen ke mutabiq kayi aisay kaam hain jo hum anjanay mein karte chalay jatay hain. hamein ehsas nahi hota ke woh hamari neend ko kis had tak mutasir karte hain .

neend poori nah honay ya hamaray jism ke andar ki ghari yani body -clock mutasir honay se hum deeprasion aur bayi poller duss order jaisay amraaz ki zad mein bhi aa satke hain. is liye achi neend ki zaroorat ko samjhna bohat ahem hai .

sawal yeh hai ke aisa kya kya jaye ke neend mein khlal nah parre .

 

shaam ko roshni ki had muqarrar kiijiye:

mobile phone aur laip taap ka istemaal un dinon nashay ki terhan aam ho raha hai. mutadid afraad to laip taap par ghanton daramay aur filme dekhte rehtay hain lekin kam hi jantay hain ke aisa karne se hamari neend buri terhan mutasir hoti hai .

yeh electronic alaat aik khaas terhan ki taaqatwar niilii roshni chortay hain. is roshni ki wajah se jism mein hormone theek se nahi chhuut paata hai. yeh woh hormone hai jo neend ke liye zimma daar hai .

siray university ke professor milkm phone ka mahswara hai ke sonay se daidh ghanta pehlay un alaat ka istemaal band kar dena chahiye .

niilii roshni ke ilawa shaam ko ghar mein, khaas tor par sonay walay kamray mein roshni ke deegar zaraye bhi kam kar dainay chahiye. aisa lamp ki madad se kya ja sakta hai. sonay ke kamray mein andhera karne ke liye gehray rang walay parday bhi lagaye ja satke hain .

waqt ke paband rahiye:

akhttamِ hafta se pehlay wali raat der tak jaagne ka dil to bohat karta hai lekin achi neend barqarar rakhnay ke liye waqt ki pabandi zaroori hai .

har roz aik hi waqt par sona madadgaar saabit hota hai. roz sonay ke waqt mein jitni ziyada tabdeeli ho gi sehat ko itna hi ziyada khatrah ho ga .

khawab gaah aaraam da ho:

bistar ke ird gird laip taap aur charger ke ilawa deegar samaan ka bikhra rehna kayi logon ke liye aam baat hai lekin agar hum achi neend sona chahtay hain to yeh samjhna bohat zaroori hai ke aap ka sonay ka kamra jitna aaraam da hoga neend itni hi achi aaye gi .

behtar yeh hota hai ke phone, laip taap aur deegar electronic عالات dosray kamray mein rakhay jayen. phone mein alarm laganay ki bajaye aik alarm wali ghari khareed leni chahiye .

kamray mein thandak bhi ahem kirdaar ada karti hai. garam ke muqablay thanday mahol mein sona jism ke liye ziyada aasaan hota hai .

din ki roshni:

hamari body -clock Sooraj ke ugnay aur dhalnay ke auqaat ke mutabiq kaam karti hai. lekin hum mein se kayi log subah der tak sonay ki wajah se din ki roshni se poori terhan faida nahi utha paate hain .

subah ghar ke parday khol dainay se aap din ki ziyada roshni haasil kar satke hain . agar ho sakay teh subah ka waqt werzish mein lagana chahiye. aisa karne se raat ko neend achi aati hai. .

sonay se pehlay karne walay kaam:

sonay se pehlay karne walay kuch kaam agar aap har roz kya karen to jism ko pata chal jata hai ke ab yeh sonay ka waqt hai . kitaaben parhna, ganay sunna, nahana kuch aisay hi kaam hain . jaisay hi aap unhein karna shuru karen ge jism khud hi sonay ke liye tayyar honay lagey ga .

beshtar walidain bachon ke sath aisa hi karte hain. kayi walidain bachon ko sulanay se pehlay inhen doodh pilate hain ya unhein nehlaty hain. unhein aksar sonay se pehlay kahaniyan bhi sunaate hain . aisa har roz karne se bachay ke jism ko is ki aadat ho jati hai aur jism samajh laita hai ke yeh sonay ka waqt hai .

caffeine se daur rahen:

aap ne mehsoos kya hoga ke der raat kaafi peenay se neend urr jati hai. is ki wajah kaafi mein mojood caffeine hoti hai . lekin caffeine sirf kaafi mein hi nahi hoti balkay chaye aur kayi thanday mashrobat mein bhi hoti hai . shaam ko pi jane wali chaye ya kaafi bhi aap ki neend ko mutasir kar sakti hai kyun ke caffeine ka assar hamaray jism par paanch se no ghantay tak rehta hai .