Fatima ji, aap akeli nahi hain. Umar ke saath aksar logon ko neend mein tabdeeli mehsoos hoti hai, jahan raat ko baar baar aankh khul jaye aur phir soona mushkil ho. Lekin kuch gharelu aur saada tareeqay hain jin se aap apni neend ko behtar bana sakti hain.
Aapki baat bilkul sahi hai, neend ka gehrapan umar ke saath kam ho sakta hai aur raat ko baar baar aankh khulna ya karwatain badalte rehna aam masla hai. Lekin iska matlab yeh nahi ke aapko yun hi rehna hoga. Kuch choti choti tabdeeliyan aapki neend ko behtar bana sakti hain.
Sab se pehle, apne sone aur uthne ka waqt muqarrar karein, chahe weekend ho ya weekdays. Jism ko ek routine ki aadat dalne se neend gehri hoti hai. Koshish karein ke din mein ziyada der tak na soyein, khaas tor par shaam ke waqt.
Apne sone ke kamre ko pur-sukoon banayein. Kamra andhera, khamosh aur thora thanda hona chahiye. Sone se pehle mobile phone, TV ya computer se door rahein. Inki roshni neend ko disturb karti hai.
Khane peene ka bhi neend par asar hota hai. Raat ko sone se pehle bhari khana ya ziyada chai, coffee aur colddrinks se parhez karein. Sone se aik ghanta pehle ek gilas garam doodh ya doodh patti (bina ziyada cheeni ke) neend mein madad de sakti hai.
Din mein halki phulki kasrat, jaise subah ya shaam ki sair, aapke jism ko thakane mein madad degi aur raat ko neend jaldi aayegi. Lekin sone se bilkul pehle koi bhi tez kasrat na karein. Sone se pehle koi pur-sukoon kaam karein, jaise kitaab parhna ya halki sans ki mashq.
Agar aapki aankh raat ko khul jaye aur neend na aaye, toh bistar par karwatain badalte na rahein. Uth kar thori der koi pur-sukoon kaam karein, jaise koi kitaab ke chand safhe parhna, ya thori der chair par baith kar gehri saansein lein. Jab dobara neend ka ehsaas ho toh wapas bistar par aa jayein.
Names and cities shown here are examples. Every question is published anonymously — we never ask for, store or show the name, city or contact details of the person who wrote it.
You don't have to work this out from an article. We're free, private, and here right now — in English, Urdu or Roman Urdu. No signup, no waiting, no judgement.
Other questions people asked about the same thing, answered the same way.