Parichay:
Raat kee achchhee neend lena hamaare samagr kalyaan aur utpaadakata ke liye aavashyak hai. haalaanki, bahut se log raat bhar sote rahane ya aaraamadaayak neend banae rakhane ke liye sangharsh karate hain. yadi aap apne aap ko karvaten badalte aur karvate badalte hue paate hain, aur achi neend paane ke liye koi raasta khoj rahe hain, to chinta na karen! is lekh mein, hum kuchh praakrtik yuktiyon aur takaneekon ka pata lagaenge jo aapako achchhee neend dilaane mein madad kar sakate hain aur aap tarotaaja aur oorjaavaan jaag sakte hain.
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1. Ek satat neend anusoochee sthaapit karen:
Behatar neend prapt karne ke liye pehla kadam ek susangat neend karyakram sthapit karna hai. bistar par jaane ki koshish karen aur har din ek hee samay par jaagen, yahaan tak ki saptaahaant mein bhee. yah aapake shareer kee aantarik ghadee ko viniyamit karane mein madad karata hai, isase so jaana aur svaabhaavik roop se jaagana aasaan ho jata hai.
2. Ek shaant sone ka samay banaen:
Apane shareer ko sanket dene ke lie sone se pahale aaraam kee dinacharya banaen ki ab aaraam karane ka samay hai. vishraam ko badhava dene vali gatividhiyon mein sanlagn rahen, jaise ki kitaab padhana, garm snaan karana, ya komal kheenchna vaale vyaayaam ka abhyaas karana. elektronik upakaranon ka upyog karne ya teevee dekhane jaisee uttejak gatividhiyon se bachen, kyonki utsarjit neelee roshanee aapa ki neend mein badha daal sakte hai.
3. Apne shayanakaksh ko neend ke anukool banaen:
Apne bedroom mein neend ke anukool maahaul banaen. sunishchit karen ki kamara thanda, andhera aur shant hai. kisee bhee vighatanakaaree shor ko rokane ke lie blaikaut parde, iyaraplag ya ek saphed shor masheen ka upayog karen. ek aaraamadaayak gadde, takie aur saans lene vaale bistar mein nivesh karen jo aapakee praathamikataon ke anuroop ho, raat ki achi neend ke liye ishtam aaram ko badhava deta hai.
4. Uttejak padaarthon ko seemit karen aur bhaaree bhojan se bachen:
Sote samay ka ipheen aur nikoteen jaise uttejak padaarthon ka sevan karane se bachen, kyon ki ve aapke so jaane ki kshamta mein badha daal sakte hain. iske atirikt, sone se pahle baar bhojan se bachen, kyon ki ve bechainee aur apache paida kar sakate hain, jisase sona mushkil ho jaata hai. jarurat padne par halke, paushtik snails ka vikalp chunen. see more
5. Vishraam takaneekon ko shamil karen:
Apanee raat ki dinacharya mein vishraam takaneekon ko shaamil karen. gahri saans lene ke vyaayaam, pragatisheel maansapeshiyon mein chhoot, ya nirdeshit dhyaan aapake dimaag ko shaant karane aur aapake shareer ko aaraam dene mein madad kar sakata hai, aapako ek aaraamadaayak neend ke lie taiyaar kar sakata hai. aapake lie sabase achchha kya kaam karata hai yah jaanne ke liye vibhinn takaneekon ke saath prayog karen.
6. Neend ke anukool vaataavaran banaen:
Sunishchit karen ki aapakee neend ka vaataavaran aaraamadaayak aur vishraam ke anukool ho. ek sahaayak gadde aur takie mein nivesh karen jo aapakee pasandeeda neend kee sthiti ke saath sanrekhit ho. kamare mein andhera aur shaant rakhen, aur yadi aavashyak ho to ek saphed shor masheen ya iyaraplag ka upayog karane par vichaar karen. apane aaraam ko badhaane ke liye saans aur mulaayam bistar ka prayog karen. click here
7. Ilektronik device ka upayog seemit karen:
Smartphone, taibalet aur laptop jaise ilektronik upakaranon se nikalane vaalee neelee roshanee aapake sone-jaagane ke chakkar ko baadhit kar sakte hai. sone se kam se kam ek ghante pahale ilektronik upakaranon ka upayog seemit karen. yadi aapako unaka upayog karana hee hai, to apanee neend par padne wale prabhaav ko kam karne ke liye neele prakaash philtar ko sakriy karen ya vishesh chashme ka upayog karen.
8. Tanaav aur chinta ko prabandhit karen:
Neend ki gadbadi ke liye tanaav aur chinta aam aparaadhee hain. tanav ko prabandhit karne ke liye svasth tareeke khojen, jaise ki yog ka abhyaas karana, niyamit vyayam karna ya jarnaling karana. aatm-dekhabhaal ko prathmikta den aur un gatividhiyan ke liye samay nikaalen jo aapako khushee aur sukoon detee hain. yadi aavashyak ho, to kisi bhi antarnihit tanav ya chinta ke murdon ko door karne ke liye ek chikitsak ya paraamarshadaata se sahayata len.
Nishkarsh:
Achchhi neend praapt karana aapake sharirik aur mansik swasthya ke liye mahatvapoorn hai. in praakrtik yuktiyon aur takaneekon ko apanee dinacharya mein shamil karaoke, aap apni neend ki gunvatta mein sudhaar kar sakte hain aur tarot aaja aur kayakalp mehsoos kar sakte hain. yaad rakhen, nirantarata aur neend ke anukool vaataavaran banana pramukh hain. aapake lie sabase achchha kya kaam karata hai yah jaanne ke liye vibhinn rananeetiyon ke saath prayog karen aur dhairy rakhen kyonki ek svasth neend kee dinacharya sthaapit karane mein samay lag sakata hai. in pathron ko apanaen, aur ek aaraamadaayak aur kaayakalp neend ka svaagat karate hue, raaton kee neend haraam karane ko alavida kahen.
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