Agar aap ko raat ko nend nahi aati aur aap medicine ke baghair hal dhoond rahe hain, to yeh page practical tareeqay batata hai. Is mein 8 ghantay screen time, late-night phone use, bedtime routine, relaxation aur doctor se kab milna hai—sab cover kiya gaya hai.
Aap ki neend medicine ke bagair bhi behtar ho sakti hai, lekin 8 ghantay screen time—khaas tor par raat ko—neend der se aanay ki bari wajah ho sakta hai. Agar medicine doctor ne likhi hai, to khud band na karein; pehle us se kam karne ka tareeqa poochhein.
Agar yeh masla kai mahino se hai ya medicine ke bagair bilkul neend nahi aati, to doctor ya mental-health professional se CBT-I ya neend ke ilaaj par baat karein. Agar medicine bina prescription ke le rahi hain, to apna haal doctor ko zaroor batayein—woh mehfooz tareeqay se madad kar sakta hai.
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