Bilal, hum samajh sakte hain ke berogzari ki wajah se neend na aana kitna mushkil ho sakta hai. Jab aap sara din naukri dhoondte hain aur raat ko bhi wahi khayalat zehan mein ghoomte rehte hain, toh jism aur dimagh dono thak jate hain.
Yeh bilkul fitri hai ke jab aapko naukri ki tension ho, toh aapki neend par asar pade. Aapka dimagh mushkilon ka hal dhoondne ki koshish karta rehta hai, aur is wajah se raat ko bhi sukoon nahi mil pata. Lekin kuch tareeqe hain jin se aap apne dimagh ko thora aram de sakte hain aur behtar neend la sakte hain.
Din ke waqt, ek khaas 'fikar ka waqt' muqarrar karein, maslan sham ko 15-20 minute. Is waqt mein, apni sari naukri ki tension, pareshaniyan, aur agle din ke mansoobe ek jagah likh lein. Jab aap yeh kar lenge, toh apne dimagh ko samjhayen ke baqi din aur raat mein ab is bare mein sochna band karein. Is se aapke dimagh ko maloom hoga ke aap in masail ko hal kar rahe hain, bas uska waqt muqarrar hai.
Raat ko sone se pehle ek routine banayen jo aapko sukoon de. Har raat aik hi waqt par sone ki koshish karein, chahe aap kitne bhi thake hue hon. Sone se aik ghanta pehle mobile phone, laptop, ya TV se door rahen. Inki roshni aapke dimagh ko jaagne ka ishara deti hai. Is ki bajaye, koi kitab parhen, halka gunguna pani se ghusl lein, ya aram se beth kar gehri saans lene ki mashq karein.
Sone ke kamre ko sirf sone aur aram ke liye rakhen. Apne kamre ko andhera, pur-sukoon aur thanda rakhen. Agar aap bed par let kar bhi neend na aane ki wajah se pareshan ho rahe hain aur 20 minute se zyada guzar gaye hain, toh uth kar kisi aur kamre mein chale jayen. Koi pur-sukoon kaam karein, maslan kitab ke chand safhe parhen, aur jab neend aana shuru ho toh wapas bed par aa jayen. Is se aapka dimagh bed ko pareshani ki jagah ke bajaye neend se jor lega.
Din ke waqt halki phulki warzish zaroor karein, jaise ke walk par jana ya ghar par hi kuch stretching. Is se aapke jism ko thakawat hoti hai aur raat ko neend behtar aati hai. Magar sone se bilkul pehle tez warzish karne se gurez karein. Apni khurak par bhi dhyan dein; raat ko bhari khana, chai, coffee ya meethi cheezein sone se pehle na khayen.
Yaad rakhein, yeh waqt mushkil hai aur aap akele nahi hain jo is tarah ki pareshaniyon se guzar rahe hain. Chote chote qadam utha kar aap apni neend ko behtar kar sakte hain aur jab aap behtar soyenge, toh din mein naukri dhoondhne ke liye bhi zyada tawanai aur hosla hoga. Apne aap par narmi rakhen aur sabar se kaam lein.
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