Achhay Achhay Khwab Dekhnay ka Tariqa
Hum sab khawab dekhte hain. Ab, kya yeh acha nahi hoga agar hum –apne khowaboon par qaboo pa saken? Jaisa ke aap tasawwur kar satke hain, khowaboon ka mutalea karna aur un ke baray mein thos nataij akhaz karna na qabil yaqeen had tak mushkil hai. Khawab bohat infiradi hotay hain, aksar dimagh ke pur asraar tajarbaat.
Haqeeqat yeh hai ke hum –apne khowaboon ko mukammal tor par control nahi kar satke. Woh hamari roz marrah ki zindagi aur hamaray androoni khayalat ke tukron se bharay hue hain. Lekin aisi cheeze hain jo hum neend ko behtar bananay aur tanao ko sambhalay ke liye kar satke hain is liye hamaray raat ko behtar khawab dekhnay ka imkaan ziyada hota hai.
Behtar khawab dekhnay ka tareeqa
koi bhi achay khowaboon ki zamanat nahi day sakta. Lekin behtar neend haasil karne, tanao ko daur karne aur mazeed khowaboon ko poora karne ke imkanaat ko badhaane ke liye yahan kuch nakaat hain.
1. Mayaari neend lain
balighon ko aam tor par har raat 7 ya is se ziyada ghantay ki neend ki zaroorat hoti hai. Agar aap ko achi neend lainay mein dushwari ho rahi hai to un tajaweez ko aazmayen :
Sonay ka waqt aur jaagne ka waqt rozana mustaqil karne ki koshish karen.
Apne sonay ke kamray ko aaraam da darja hararat par rakhen.
Night lights samait tamam lights band kar den. Chamakti hui gharion ko –apne vision ke maidan se daur kar den. Agar roshni khirkion se andar jhankti hai to kamray ko tareek karne walay khirkion ke shade haasil karen. Jab neend aap se daur ho jaye to ghari ki taraf dekh kar jhoot nah bolein. Bistar se utheen aur kuch aaraam da karen. Jab aap ko neend anay lagey to wapas bistar par jayen.
2. Werzish
din ke waqt baqaidagi se werzish karne se aap ko raat ko behtar neend anay mein madad mil sakti hai. Zehen mein rakhen ke agar aap sonay ke waqt ke bohat qareeb werzish karte hain, to aap ko dar haqeeqat sonay mein pareshani ho sakti hai.
3. Aik neend zone waqf karen
be tarteebi se –apne bedroom ko saaf karen. Tv, computers, smart phones, aur deegar aliktranks ko hata den jo chamakate hain aur beep karte hain. Agar aap ke sonay ke kamray mein kaam ki jagah zaroor hai, to sonay ke waqt usay nazron se daur rakhnay ke liye kamray ko taqseem karne wala board istemaal karen. –apne sonay ke kamray ko bairooni duniya se alehda aik panah gaah banayen.
4. Sonay se pehlay tanao ko khatam karen
sonay se pehlay aik ghanta nikaal kar tanao ko daur karne ke liye jo bhi cheez aap ko aaraam deti hai, jaisay :
• muraqba ya gehri saans lena
• aroma therapy
• nahana
• parhna
Is ghantay ke douran, parhaiz karen :
• kaam
• sakht werzish
• khana piinaa
• tv dekhna
5. Alcoholl ko chore den
alchohal aap ko pehlay neend mein mubtala kar sakta hai, lekin yeh aap ke neend ke chakkar mein mudakhlat karta hai. Aap ke system mein alchohal ke sath, aap ko wazeh khawab aur daraonay khawab anay ka ziyada imkaan hai.
6. Apni neend ki position tabdeel karen
agar aap nakhushgawaar khowaboon ka shikaar hain to apni mamool ki neend ki position ko tabdeel karne ki koshish karen.
- Aam Khanay Ka Khwab Dekhnay ki Tabeer
- Angoor Khwabon mein Nazar Aanay ki Tabeerien
- Shehad ki Makhi Walay Khwabon ki Tabeerien
- Jis Shakhs ko Khwab me Dekha Kya wo AP ko Yaad Kar Raha hai
- Ullu ka Khwabon mein Dikhaye Dena Kesa
7. Melatonin wali Ghazaien khayen
Melatonin, aik hormone hai jo aap ke jism ke liye faida mand hai, neend ke miyaar ko behtar bana sakta hai. Melatonin mukhtalif khaano mein bhi paaya jata hai jaisay :
• Anday
• Machhli
• Gosht
• Doodh
• Giri daar meway
• Anaaj
• Phalian ya beej
• Khumbi
8. Melatonin Aazmayen
2013 ke aik tajzia ne yeh nateeja akhaz kya ke melatonin neend ke aaghaz mein takheer ko kam karta hai, neend ke kal waqt ko berhata hai, aur neend ke majmoi miyaar ko behtar banata hai, halaank is ke asraat mamooli hain.
Khowaboon ke liye melatonin lena har aik ko mukhtalif tareeqay se mutasir kar sakta hai. Agarchay kuch logon ko maloom ho sakta hai ke melatonin khowaboon ko behtar banata hai, doosron ko ziyada wazeh aur mumkina tor par khofnaak khawab ho satke hain. Melatonin kuch adwiyaat ke sath taamul kar sakta hai. Agar aap ko sonay mein dushwari ho rahi hai ya aap ko buray khawab aa rahay hain to melatonin supplements lainay ke fawaid aur khatraat ke baray mein dr se baat karen.
9. aik dream journal banayen
khawab aap ke din ke waqt ke khayalat aur tajarbaat ki good mid hotay hain. Buray khawab un cheez ki akkaasi kar satke hain jo aap par dabao daal rahi hain. Jagtay hi –apne khowaboon ki tafseelaat likhnay ki koshish karen, bashmole woh jazbaat jo aap ne mehsoos kiye thay. Yeh mashq aap ko –apne khowaboon ko haqeeqi zindagi ke halaat se jornay mein madad day sakti hai. Aap ki jaagti zindagi mein masail ka saamna karna aap ki khowaboon ki zindagi ko behtar bananay mein madad kar sakta hai.
