Bilal bhai, night shift mein kaam karna aur din mein sona bohot mushkil hota hai, aur aapki thakan aur ghussa bilkul samajh aata hai. Aapka jism din ke ujale mein sone ke liye nahi bana, isliye aapko khaas tareeqon se madad karni hogi taake aap behtar neend le saken aur acha mehsoos kar saken.
Aapki mushkil bilkul haqeeqi hai. Hamare jism ki ghari, jise circadian rhythm kehte hain, din mein jagte rehne aur raat mein sone ke liye bani hai. Jab aap raat ko kaam karte hain aur din mein sone ki koshish karte hain, toh yeh ghari ulat jaati hai, jiski wajah se neend nahi aati, thakan rehti hai, aur ghussa bhi barh jata hai. Yeh ek aam masla hai jo night shift workers ko hota hai.
Din ke shor aur garmi se bachne ke liye kuch cheezein try kar sakte hain. Apne kamre ko jitna ho sake, andhera kijiye – mote parde ya phir kisi gadhe kapde, jaise dupatta, se khidkiyan dhak den. Shor kam karne ke liye saste earplugs pharmacy se mil jaate hain, ya phir halka sa fan chala kar background noise create kar sakte hain. Sone se pehle thanda shower lena bhi jism ko thanda karne mein madad deta hai.
Ghar walon se baat karna bohot zaroori hai. Unko samjhayein ke aapki neend aapki sehat ke liye kitni ahem hai aur aapko us waqt sakoon ki zaroorat hoti hai. Ho sake toh, ek khaas waqt set karen jab ghar mein shor kam se kam ho. Ek chota sa 'do not disturb' sign darwaze par lagana bhi madadgar ho sakta hai, taake sab ko pata ho ke aap so rahe hain aur aapko disturb na kiya jaye.
Thakan aur ghusse ko kam karne ke liye apni shift ke dauran bhi chhote breaks len. Agar mumkin ho, toh thodi der ke liye ankhain band kar ke gehri saans len. Pani khoob piyen – dehydration se bhi thakan aur chirchira pan barh sakta hai. Apni diet mein halki aur ghizaai cheezein shamil karen, bohot zyada tel wali ya meethi cheezon se parhez karen jo aapki energy ko upar neeche karti hain.
Apni neend ka ek schedule banane ki koshish karen, bhale hi woh din mein ho. Har roz, hatta ke chutti wale din bhi, koshish karen ke takreeban aik hi waqt par soney aur uthne ki aadat dalen. Yeh aapke jism ki ghari ko thoda adjust karne mein madad dega aur waqt ke saath aapki neend ka mayaar behtar ho sakta hai. Yaad rakhiye, yeh ek lambi laraai hai, lekin choti choti tabdeeliyan bohot farq dal sakti hain.
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