Ayesha, aap akeli nahi hain; bohat si khawateen ghar aur bachon ki zimmedariyon ke baad bhi neend na aane ki shikayat karti hain. Thakawat ke bawajood dimagh ka chalta rehna aik aam masla hai, aur hum samajhte hain ke yeh kitna mushkil ho sakta hai.
Jab aap din bhar itna kaam karti hain aur thak kar bistar par let'ti hain, to aksar hamara dimagh us waqt bhi 'off' nahi hota. Din bhar ke masail, kal ki fikrein, aur na mukammal kaam sab zehan mein ghoomte rehte hain, aur yeh aapki neend ko aane nahi dete. Yeh aik cycle ban jata hai jahan aap thake hue hote hain lekin so nahi pate.
Raat ko sone se pehle apne liye aik 'wind-down' routine banayen. Iska matlab hai ke sone se kam se kam 30 se 60 minute pehle mobile, laptop, aur TV band kar dein. Is ki jagah koi halki kitab parhen, aik garam doodh ka glass piyen, ya bas khamoshi se baith kar din bhar ki thakawat ko mehsoos karein. Yeh aapke dimagh ko samjhayega ke ab aram ka waqt hai.
Agar aapke zehan mein bohat se khayalat ghoomte rehte hain, to sone se pehle unhein aik kagaz par likh lein. Yeh aik 'thought dump' hai jahan aap apni fikrein, kal ke kaam, ya jo kuch bhi aapke dimagh mein hai, use likh kar apne zehan se nikal dete hain. Is tarah aapko lagega jaise aapne un masail ko kagaz par transfer kar diya hai, aur ab aap aram se so sakti hain.
Apne sone ke kamre ko neend ke liye tayyar karein. Koshish karein ke kamra andhera, pur-sukoon, aur thora thanda ho. Agar shor aata hai to halka music ya earplugs istemal kar sakti hain. Aur jahan tak mumkin ho, har roz aik hi waqt par sone ki aur uthne ki koshish karein, is se aapki body clock ko neend ka aik routine mil jayega.
Din mein halki phulki physical activity bhi neend ke liye bohat mufeed hai. Agar mumkin ho to din ke waqt 15-20 minute ki walk kar lein, lekin sone se theek pehle koi bhaari exercise na karein. Raat ko sote waqt bhari khana khane se gurez karein, aur caffeine (chai, coffee) ya sugary drinks raat ko kam piyen. Aik glass garam paani ya doodh raat ko aram de sakta hai.
Sab se ahem baat yeh hai ke apne aap par narmi baratain. Apne liye din mein thora sa waqt nikalna, chahe woh sirf 10-15 minute hi kyun na ho, aapke overall stress level ko kam kar sakta hai. Yeh waqt sirf aapke liye hai, jahan aap apni pasand ka koi kaam kar sakti hain ya bas khamoshi se baith sakti hain. Choti choti tabdeeliyan hi aapki neend ko behtar bana sakti hain.
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