Adnan, hum samajh sakte hain ke night shift mein kaam karna aur din mein sona kitna mushkil ho sakta hai. Aapki body clock ka bigad jana bhi bilkul normal hai, lekin kuch tareeqe hain jin se aap apni neend ko behtar bana sakte hain.
Night shift mein kaam karne walon ke liye din mein gehri neend lena ek bohot bada challenge hota hai. Aapka jism natural tor par raat ko sone aur din mein jaagne ke liye bana hai, isliye is routine ko badalna waqai mushkil ho sakta hai. Lekin ghabraiye nahi, kai log is mushkil ka saamna karte hain aur kuch aasan tareeqon se apni neend ko behtar bana sakte hain.
Apne sone ke kamre ko bilkul andhera aur shant banayein. Jab aap din mein sote hain, to bahar ki roshni aur awazein aapki neend mein rukawat dal sakti hain. Gehray, motay parde lagayein ya eye mask istemal karein taake koi roshni andar na aaye. Kano mein earplugs lagana ya halki white noise (jaise fan ki awaz) chalana bhi bahar ke shor ko kam karne mein madad karta hai, khaas tor par agar aapke ghar mein din mein bache ya doosre log jaag rahe hon.
Koshish karein ke har din ek hi waqt par soney aur uthne ki aadat banayein, chahe aapki chutti ho ya kaam. Aapka jism ek routine ko pasand karta hai. Jab aap har roz ek hi waqt par sote hain, to aapki body clock dheere dheere is naye schedule ko apnane lagti hai aur aapko gehri neend aane mein madad milti hai. Consistency bohot zaroori hai.
Sone se kuch ghante pehle caffeine (chai, coffee, energy drinks) aur zyada meethi cheezein peene se parhez karein. Ye cheezein aapko jaagti rakh sakti hain. Raat ki shift ke baad, agar aapko bhook lage to koi halka phulka snack lein, jaise doodh ya koi fruit, bajaye iske ke koi bhaari ya talee hui cheez khayen jo aapki neend mein khalal daal sakti hai.
Sone se pehle ek 'wind-down' routine banayein. Iska matlab hai ke sone se ek ghanta pehle aap screen (mobile, TV, laptop) se door ho jayen. Iske bajaye, ek garam shower lein, koi kitab padhein, ya koi halki, sukoon dene wali music sunein. Ye aapke dimagh ko signal deta hai ke ab aaram karne ka waqt hai aur aapka jism neend ke liye tayyar hona shuru kar deta hai.
Roshni ka sahi istemal karna bhi aapki body clock ko adjust karne mein madadgar ho sakta hai. Jab aap apni din ki neend se uth jayen, to koshish karein ke thodi der natural roshni mein waqt guzarein. Isse aapke jism ko signal milta hai ke ab 'din' shuru ho gaya hai. Aur apni night shift par jaane se pehle, zyada tez roshni se bachen taake aapka jism raat ke liye tayyar ho sake.
Adnan, yaad rakhiye ke apni body clock ko adjust karne mein waqt lagta hai aur yeh ek raat mein nahi hoga. Sabar rakhiye aur in choti choti tabdeeliyon ko apni zindagi ka hissa banayein. Har roz behtar hone ki koshish karein, aur aap dekhenge ke dheere dheere aapki neend ki quality mein farq aana shuru ho jayega.
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