Achhi neend sehat ki neev hai. Neend poori na ho to din bhar thakaan, chidchidapan aur dhyaan ki kami bani rehti hai. Khushkhabri ye hai ki neend ki quality sudharne ke liye mehngi dawaiyon ki nahi, bas sahi aadton ki zaroorat hai.
Roz ek hi samay par soyein aur uthein
Shareer ki andaruni ghadi niyamitata pasand karti hai. Roz lagbhag ek hi samay par sone aur uthne se neend gehri hoti hai. Weekend par bhi isme ek ghante se zyada ka antar na rakhein, warna Monday ko uthna mushkil ho jayega.
Sone ka mahaul taiyaar karein
Kamra andhera, thanda aur shaant ho to neend achhi aati hai. Halke parde ya aankhon par patti ka istemal kar sakte hain. Bistar sirf sone ke liye istemal karein — bistar par baithkar kaam ya phone chalane se dimaag use aaram ki jagah nahi manta.
Shaam ke baad caffeine aur screen se doori
Dopahar ke baad chai-coffee kam kar dein, kyunki caffeine ka asar kai ghanton tak rehta hai. Sone se kam se kam ek ghanta pehle mobile aur laptop band kar dein — screen ki neeli roshni neend lane wale hormone me rukavat dalti hai.
Din ki aadtein bhi mayne rakhti hain
Roz 20-30 minute dhoop me sair ya halki kasrat neend ko behtar banati hai, lekin sone se just pehle bhari kasrat na karein. Din me lambi jhapki se bachein; agar neend aaye to 20 minute se zyada na soyein. Sone se pehle garam doodh ya halki herbal chai aur kuch gehri saansein mann ko shaant karti hain.
