When loneliness makes it hard to sleep

Aap ka akela pan mehsoos karna aur raat ko neend na aana, yeh dono cheezein aapas mein gehri tor par juri hui hain. Jab hum akela mehsoos karte hain, hamara dimagh aksar guzri hui baaton ya anay walay waqt ki fikron mein uljha rehta hai, jiski wajah se raat ko sukoon ki neend aana mushkil ho jaata hai. Yeh aik bohat aam ehsaas hai, khaas tor par is umar mein jab ghar mein khamoshi chha jaati hai.

Sab se pehle, apnay bachon se raabta barqarar rakhein, bhale hi woh door hon. Rozana ya haftay mein chand baar unhein phone karein ya video call par baat karein. Yeh choti choti baatein aap ko jura hua mehsoos karayengi. Apne aas paas ke logon, jaise parosi, rishtedar ya purani saheliyon se bhi milnay julnay ki koshish karein. Aik chai ki pyali par gupshup bhi akelapan kam kar sakti hai.

Din mein koi chhota sa routine banayein aur us par amal karein. Agar aap ko baaghbani ka shauq hai to phoolon aur sabziyon ki dekh bhaal karein. Agar kitaabein parhna pasand hai to rozana kuch dair parhein. Koi naya kaam seekhne ki koshish karein jaise silai karahi ya koi aur hunar. Jab aap din mein masroof rehte hain aur kuch karne ka maqsad hota hai, to raat ko thak kar neend jaldi aa jaati hai.

Raat ko sone se pehle aik pur sukoon mahol banayein. Sone se aik ghanta pehle mobile phone, TV ya computer se door ho jayein. Is ki bajaye, koi halka sa garam doodh ya herbal chai piyein, koi halki kitaab parhein, ya aahista aahista koi sukoon dene wali dhun sunein. Yeh aap ke dimagh ko sone ke liye tayyar karne mein madad karega.

Din mein thodi si jism ki harkat bhi neend ke liye bohat faidamand hai. Subah ya shaam ko halki phulki sair karein ya ghar ke andar hi kuch der tak chal qadmi karein. Dhoop mein kuch waqt guzarna bhi aap ke body clock ko theek rakhne mein madad karta hai, jis se raat ko neend behtar aati hai. Ziada mehnat wali warzish ki zaroorat nahi, bas thodi si harkat kaafi hai.

Agar raat ko akelapan ya fikrein aap ko sonay nahi de rahin, to apne khayalat ko aik diary mein likh lein. Jo kuch bhi aap ke dil mein hai, use kagaz par utaar dein. Yeh aap ke dimagh ko halka kar dega aur aap behtar so payenge. Yaad rakhein, aap akeli nahi hain, aur in choti choti koshishon se aap apni neend aur dil ka sukoon wapas paa sakti hain.