know 7 ways to stop feeling sleepy while studying or work- जानिए 7 तरीके जिससे काम या पढाई करते हुए नींद न आए

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बोर्ड हो या कोई प्रतियोगी परीक्षा या फिर ऑफिस का कोई प्रेज़ेंटेशन तैयार करना इस दौरान सबसे बड़ी समस्या है नींद आने से कैसे रोका जाए। 

वर्षों से, हम में से अधिकांश ने टॉपर्स या सक्सेसफुल लोगों के बारे में सुना है कि वे लंबे समय तक अध्ययन या काम करने की अपनी क्षमता के बारे में बताते हैं कि कैसे वे पूरी रात बिना नींद के पढ़ाई या काम करते हैं। 

लेकिन क्या आप जानते हैं कि कभी भी अपनी परीक्षा या मीटिंग से पहले  खुद को जगाए रखने के लिए मजबूर नहीं करना चाहिए क्योंकि यह गहरी नींद या आरईएम नींद है जो आपके पढ़े या तैयार किए टॉपिक को आपकी लॉन्ग टर्म का हिस्सा बना देती है। इस समस्या के समाधान के लिए हमने बात की करियर कोच ऋषि माथुर से

कोच माथुर के अनुसार अगर आप भी काम या पढ़ाई के दौरान नींद आने की समस्या से परेशान हैं तो ये 7 सूत्र आपकी इसमें मदद करेंगे

1 हेल्दी डाइट चुनें 

कोच माथुर बताते हैं अधिक वसा वाला भोजन नींद और सुस्ती का कारण बना सकता है। पढ़ाई के दौरान खुद को सोने से रोकने के लिए पोषक तत्वों और फाइबर से भरपूर संतुलित और स्वस्थ आहार जैसे सूप और सलाद, दाल और ढेर सारे फल और सब्जियां खाएं।

यदि आप अपने शुगर लेवल को मेंटेन रखना चाहते हैं, तो केक और चॉकलेट न खाएं, इसके बजाय, सेब, संतरा और केला जैसे नेचुरल शुगर से भरपूर  फलों का सेवन करें।

लीन प्रोटीन ऊर्जा के लिए बहुत अच्छे होते हैं और साथ ही ग्रेनोला या कुछ ट्रेल मिक्स के साथ स्नैकिंग की कोशिश करें या नट्स और सीड्स से भरपूर एनर्जी बार को अपना स्नैकिंग ऑप्शन बनाएं

2. अच्छी नींद लें

पढ़ते समय नींद आने का मुख्य कारण रात में पर्याप्त नींद न लेना है। स्वस्थ रहने के लिए हर रात 7 से 8 घंटे की नींद लेना अनिवार्य है।

न अधिक सोएं और न ही कम, सोने के समय को निश्चित करें ताकि आपका मस्तिष्क हर रात एक ही समय पर नींद आने के लिए तैयार हो।

3. पावर नैप लें

कोच माथुर कहते हैं कि यह समझ में आता है कि कई बार आप पढ़ाई या काम के दौरान रात में अपेक्षित मात्रा में नींद नहीं ले पाते हैं। लेकिन आपको दिन के मध्य में इसकी भरपाई करनी ही चाहिए।

drinking-water.jpg
अनचाही नींद से निपटने खूब पानी पीएं । चित्र: शटरस्टॉक

जब भी आपको बहुत ज्यादा नींद आए, तो पढ़ाई या काम से ब्रेक  लें और 20 से 30 मिनट की पावर नैप ज़रूर लें।

पावर नैप आपके लिए किसी एनर्जी बूस्टर से कम नहीं है। जागने के बाद आप फ्रेश महसूस करेंगी और यह आपका ध्यान केंद्रित करने में मदद करेगा।

4. पर्याप्त पानी पिएं

पढ़ाई के दौरान नींद आने का एक और कारण यह भी हो सकता है कि आप पर्याप्त पानी नहीं पी रहे हैं। एक अध्ययन के अनुसार,  सचमुच आपके मस्तिष्क को सिकोड़ सकता है

बोर्ड परीक्षा या प्रतियोगी परीक्षाओं के दौरान समय का ट्रैक खोना और पर्याप्त पानी नहीं पीना स्वाभाविक है। इससे निपटने के लिए अपने स्टडी डेस्क पर हमेशा ठंडे पानी की एक पूरी बोतल रखें और दिन भर इसकी चुस्की लेते रहें।

आपको दिन में 2 लीटर पानी पीना चाहिए। आप 2 लीटर की बोतल भर सकते हैं और सोने के समय तक इसे खत्म करने का लक्ष्य बना सकते हैं।

5. टहलना है फायदेमंद

 झपकी लेने के अलावा, अगर आपको पढ़ाई के दौरान नींद आ रही है तो आप एक और काम कर सकते हैं, वह है उठना और थोड़ी देर इधर-उधर घूमना। आपको जिम जाने की जरूरत नहीं है, बल्कि सिर्फ अपना खून बहने की जरूरत है।

walk »
थोड़ी देर की वॉक भी है कारगर, चित्र:शटरस्टॉक

आप किसी पसंदीदा गाने पर स्ट्रेच और डांस कर सकते हैं या बस 10 मिनट के लिए बाहर टहल सकते हैं। आप अपनी किताब ले सकते हैं और अपने कमरे में घूमते हुए अध्ययन भी कर सकते हैं।

6. एक बार में बहुत लंबा अध्ययन या काम न करें

एक बार में 5-6 घंटे अध्ययन या काम एकाग्रता खोए बिना करना लगभग असंभव है।

लगातार अध्ययन करने की आइडियल अवधि 2 घंटे है। प्रत्येक 2 घंटे की अवधि को फिर से 25 मिनट के अध्ययन और उसके बाद 5 मिनट के ब्रेक में विभाजित किया जा सकता है।

इस दौरान उठें और स्ट्रेच करें या ब्रीदिंग एक्सरसाइज करें। हर 2 घंटे के बाद, आप लगभग 20 मिनट का लंबा ब्रेक ले सकते हैं।

7. जोर से पढ़ें, लिखते हुए अपना लिखा पढ़ें 

जोर से पढ़ना आपके दिमाग को काम या पढ़ाई के दौरान सोने से रोकने में मदद करने के लिए ज़ोर ज़ोर से पढ़ते हुए लिखें ।

इसके अलावा, अपने पास एक रफ कॉपी रखें जिसमें आप जो पढ़ या काम कर रहे हैं उसके महत्वपूर्ण बिंदु लिख सकें। आप अपने साथ स्टिकी नोट्स भी रख सकती हैं। यह न केवल आपके नोट्स और इम्पार्टेंट पॉइंट याद रखने का सबसे अच्छा तरीका है, बल्कि यह आपके शरीर को भी व्यस्त रखेगा और आपको एकाग्र और दिमाग को जागृत रखेगा।

यह भी पढ़ें: आपकी वेट लॉस जर्नी में फ्यूल की तरह काम करेगा सेल्फ मोटिवेशन, जानिए 5 सुपर इफेक्टिव टिप्स

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