Neend Na Aane Ke 9 Asaan Gharelu Hal Jo Waqai Kaam Karte Hain

1. Pehle yeh jaan lein: kitni neend zaroori hai?

CDC ke mutabiq 18 se 60 saal ke barhon ko roz kam az kam 7 ghante, 61 se 64 saal walon ko 7 se 9 ghante, aur 65 saal se upar walon ko 7 se 8 ghante ki neend chahiye. Yaani agar aap 5 ghante par guzara kar rahe hain aur khud ko "theek" samajh rahe hain, to shayad jism pe qarz chadh raha hai.

Mazeed baat yeh hai ke neend sirf ghanton ka naam nahi. Agar aap 8 ghante letay hain lekin baar baar uth jaate hain to subah taazagi nahi milti. Isliye hum neend ki miqdar aur maiyar dono dekhte hain.

2. Roz ek hi waqt par sona aur uthna

Sab se mushkil magar sab se asardar cheez yehi hai. CDC ki fehrist mein pehli aadat yehi hai: roz ek hi waqt par sona aur uthna. Jab hum chutti ke din 11 baje uthte hain to jism ki andarooni ghari agle din tak behak jati hai, aur Sunday raat neend nahi aati.

Ek asaan tareeqa: uthne ka waqt pakka karein, chahe raat der se soye hon. Do se teen hafton mein sone ka waqt khud theek ho jata hai.

3. Chai, coffee aur energy drink ka waqt

CDC aur doosre idaaray dopahar ke baad caffeine se bachne ka mashwara dete hain. Chai pakistani zindagi ka hissa hai, magar shaam 5 baje ki chai aur raat 11 baje ki neend aksar ek dosre ke dushman hote hain. Caffeine kai ghante tak jism mein rehti hai.

Agar chai chhodna mushkil ho to pehle aakhri cup ka waqt ek ghanta pehle kar dein, phir aur pehle. Raat ko saunf ya adrak ka naram qehwa chai ka acha badal hai.

4. Screen aur bistar ka rishta

CDC ke mutabiq sone se kam az kam 30 minute pehle mobile, TV aur doosre electronic aalaat band kar dein. Sirf roshni ka masla nahi, reels aur khabron ka dimagh ko "jaaga hua" rakhna bhi ek wajah hai.

Phone ko bistar se door charge par lagayein. Alarm ke liye sasta alarm clock lena ek chhoti si sarmaya-kari hai jo bohat se logon ke liye raat ka scrolling band kar deti hai.

5. Kamre ka mahaul

Kamra khamosh, pur-sukoon aur thanda hona chahiye, yeh bhi CDC ki fehrist ka hissa hai. Pakistan ki garmiyon mein pankhe ya AC ke baghair neend mushkil hoti hai, is liye jahan tak ho kamre ko thanda rakhein.

Gali ki roshni ya shor ho to mote parde, aankhon ka mask ya kaan ke plugs azma kar dekhein. Chhoti cheezen hain, magar sasti hain aur kaam karti hain.

6. Raat ka khana aur sone ka faasla

CDC bhari khane aur sone se pehle sharab se bachne ko kehta hai. Bhari, masaledar khana sone se pehle seene mein jalan aur be-chaini paida kar sakta hai. Raat ka khana sone se kam az kam 2 se 3 ghante pehle kha lein.

Agar raat ko bhook lage to kela ya aik chhota pyala dahi theek hai, magar biryani ya paratha nahi.

7. Warzish: sehi waqt par

Roz ki halki warzish, jaise 30 minute ki tez chaal, neend ki quality behtar karti hai. CDC bhi regular warzish aur sehatmand khuraak ko neend ki aadat mein shamil karta hai.

Magar sone se bilkul pehle zor ki warzish ya gym se jism chust ho kar jaag sakta hai. Shaam ko ya subah warzish karna zyada munasib hai.

8. Dimagh ko thanda karne ke asaan tareeqay

Agar fikrein sone nahi deti to bistar par jane se pehle kal ke kaam ki list copy mein likh lein. Yeh chhoti si aadat dimagh se bojh utaar deti hai.

Gehri saans ka asaan tareeqa: 4 second saans andar, 6 second bahar, 5 minute tak. Is se dil ki raftar sust hoti hai. Yeh jadoo nahi hai, magar bohat se logon ko kaam karta hai.

9. Chronic insomnia aur doctor ka kirdar

American College of Physicians (ACP) ke mutabiq jab neend ki takleef hafte mein kam az kam 3 raat, kam az kam 3 mahine tak rahe aur din mein kaam par asar daale, to isay chronic insomnia kaha jata hai. Is surat mein ACP ki 2016 ki guideline pehle ilaaj ke tor par CBT-I (cognitive behavioural therapy for insomnia) ko tarjeeh deti hai, goliyon se pehle.

Neend ki goliyon ki aadat pad jati hai, aur bohat si dawaon ke saath khatre bhi hote hain, is liye khud se shuru karna theek nahi. Agar din mein bohat neend aati hai, khurrate bohat zor se aate hain ya raat ko saans rukti hai, to doctor se zaroor milein, kyunke yeh sleep apnea ki alamaat ho sakti hain.

Hawalay (Sources)

• CDC: About Sleep (recommended hours and sleep habits)
• American College of Physicians: CBT-I as initial treatment for chronic insomnia

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.