Apne Nind (sleep) ko kaise control Karen? Step wise

Apne busy schedule me sona bahut hi challenging hai especially jab aapki schedule erratic ho. aap apne late schedule me aapko apni nind par control karna hoga. par jab aapko nind aati hai to ise control karna bahut hi difficult hoti hai. aap ko apne sleep schedule me sone ki koshish karni chahiye. Tab aapko kisi bhi waqt nind nhi aayegi. Aap jaldi soye jaisa normally soya jata hai.

Jab aapko nind aa rhi ho to kaise control Karen?

Method one

 

1. aap khud ko comfortable banaye: Jab aap comfortable ho to aur nind aa rhi ho to aap control Karen. Aur aap jab sone ja rhe hai to comfortable ho ke soye.

  •  aap comfortable bed par soye aur ache blanket aur pillows ke sath .
  •  aap ache sleep position me soye. aap bahut se different sleep position me soye ye dekhne ke liye ki kaun se acha hai aapke liye.
  • aap apne room ko cool aur dark rakhe. ye best environment hogi sone ke liye. bahut se light aur heat aapko disturb kar sakte hai.

 
2. aap bahut hi still lete: aap bed par jyada move Na Karen. Varna aapko sone me difficult hoga.
Aap ek hi position par sone pr focus kare.agar ek baar aapne ek position find kar liya hai to aap use change karne ko ki koshish kare. aap different positions try karenge to aapke nind ko disturbance ho sakti hai . ek ek direction me hi face karne ki koshish kare.

 
3. aap breathing exercises try kare : breathing exercises aapko sant karne me help karti hai aur ye aapki body ko sone ke liye prepare karti hai.

  •  aap bed par baith jaye aur apne tongue ko press kare aur tip kare apne nose ko inhale kare aur four count kare aur apne breath ko hold kare aur seven count kare aur aap mouth se saans bahar kare.ise chaar time repeat kare.

 
4. apne mind ko clear kare: aap meditation Karen Jo aapke mind ko calm karte hai.aap apne mind se worries ko bahar kare aur breath par focus Karen.aap attention pay kare ki kaise aapke breath kaise movie kar rhi hai.aap guided meditation consider kare.

 

5. aap exercise aur yoga kare: ye aapko calming aur relax karegi.aap koi strenuous yoga try na kare par aise yoga kare jisase aapko ache se nind aaye.aap bed par jaane se pehle short yoga try kare .aap kuch stretching yoga try kar sakte hai. aap different yoga try kare ye test karne ke liye ki kya aapke liye best hai. aap strenuous aur difficult yoga ko avoid kare yoga aapko jyada relax karta hai .

 
Method two
1. aap apne schedule par sone ki koshish kare : agar aap sleep schedule change kar rhe hai to small step le . aur aap apna sleeping schedule suddenly change Na kare warna aap disturb ho sakte hai aur ye aapke liye dangerous ho sakti hai.aap apne sleep patterns ko change karne ki koshish kare . aap eight hours sone ki koshish kare . ye aapko refresh karegi.

 
2. aap new sleep schedule ko adjust karne ki koshish kare: jab nind aati hai to use control karna bahut hi difficult hai par aap patient rakhe. Aap frustrating na ho.

 
3. aap apne sleep schedule change kare:  agar ye aapke liye kaam kar rha hai to.aap jyada rested feel karenge. aapko pta hai ki kitna usually aapko sona hai . aap apne bedtime adjust kare apne body ke liye.aap sahi time par bed kar jaye .

 
Method three

 

1. aap caffeine ,smoking drinking in sab chizon ke avoid kare: ye aapke body ke liye sahi nhi hai aur aapko ache se nind lene bhi nhi deti hai .aap bed par jane se pehle smoke na kare. aap alcohol drink na kare bed par jane se pehle.

 
1. aap sare electronic ko off kar de bed par jaane se pehle: tab aap jaldi so sakte hai.aap apne television, off kar de bed par jane se pehle. Aap apne bedroom ko technology free banane ki koshish kare apne computer ko dusre room me rakhe..
Apne phone ko bhi off kar de .aap apne bed par E-mail aur Text messages ko check Na kare

 
3. aap consuming aur beverage food avoid kare: bed par jaane se pehle .khana aur pina aapke bedtime ke liye sahi nhi hai ye aapke sleep patterns ko disturb karti hai. Aap jyada pani bhi Na piye sone se pehle. Varna aapko disturbance hogi.
Is tarah se agar aap raat me ache se soyenge to din me aapko nind nhi aayegi

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