Know how to get rid of insomnia naturally.- यहां जानिए इनसोम्निया से छुटकारा पाने के 5 उपाय।

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आपकी संपूर्ण स्वास्थ्य के लिए रात को एक अच्छी नींद लेना बहुत जरूरी है। परंतु यदि आपको नींद नहीं आती है और नींद आने में परेशानी होती है तो यह इनसोम्निया की समस्या हो सकती है। वहीं इस वक्त इनसोम्निया की समस्या काफी ज्यादा आम हो चुकी है। रात को देर तक जागना, सुबह देर से उठना, पर्याप्त नींद न ले पाना यह लोगों की नियमित दिनचर्या का हिस्सा बन चुका है। पर्याप्त नींद न मिल पाने के कारण मानसिक तथा शारीरिक दोनों ही रूप से स्वास्थ्य प्रभावित हो रही हैं। थकान होने के बावजूद अगर आप बेहतर नींद नहीं ले पा रहीं, तो ये इनसोम्निया का लक्षण हो सकता है। आइए जानते हैं इससे बचने के 5 उपाय।


यदि समय रहते इनसोम्निया को समय रहते नियंत्रित न किया जाए, तो यह कई अन्य स्वास्थ्य जोखिमों का कारण बन सकता है। हालांकि, दिनचर्या में कुछ महत्वपूर्ण बदलाव करके इस समस्या को नियंत्रित किया जा सकता है। तो चलिए जानते हैं इसके लिए आपको किन बातों पर ध्यान देना है।

जानिए सेहत पर क्या हो सकते हैं इनसोम्निया के प्रभाव

यदि समय रहते इनसोम्निया को नियंत्रित न किया जाए, तो कई तरह के स्वास्थ्य जोखिमों की संभावना बढ़ जाती है जैसे कि :

हार्ट फेलियर
हाई ब्लड प्रेशर
डिप्रेशन
एंग्जाइटी
हार्टबर्न
अर्थराइटिस
अस्थमा
डायबिटीज
किडनी डिजीज
रेस्पिरेट्री प्रॉब्लम
हार्मोनल प्रॉब्लम
डायबिटीज

insomnia
इन लक्षणों से पहचानिए कहीं आप भी तो नहीं अनिद्रा की शिकार. चित्र : शटरस्टॉक

नींद आने में परेशानी हो रही है तो ये 5 तरीके कर सकते हैं आपकी मदद

1. लैवेंडर ऑयल का इस्तेमाल रहेगा फायदेमंद

लैवंडर ऑयल सबसे प्रभावी एसेंशियल ऑयल के रूप में जाना जाता है। नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा 2015 में की गई स्टडी के अनुसार लैवंडर ऑयल का इस्तेमाल नींद न आने की समस्या में फायदेमंद हो सकता है।

इसका इस्तेमाल सोने के समय के साथ-साथ नींद की गुणवत्ता को भी बढ़ाने में मदद करता है। आप इसे सोते वक्त अपने तकिए पर स्प्रे कर सकती हैं। या फिर इसके तेल का मसाज भी आपके लिए फायदेमंद रहेगा। लैवंडर ऑयल की खुशबू स्लीप इन्हेंस करने में मदद करती है।


2. मेडिटेशन भी है असरदार

यदि आपको नींद की समस्या है, तो मेडिटेशन आपकी मदद कर सकता है। मेडिटेशन का अभ्यास आपके दिन भर के स्ट्रेस को कम करता है और आपके मूड को भी बूस्ट करने में मदद करता है।

नेशनल लाइब्रेरी ऑफ मेडिसिन द्वारा 2011 में किए गए एक अध्ययन में बताया गया कि मेडिटेशन का अभ्यास इनसोम्निया की समस्या में कारगर होता है। यह आपको तनावमुक्त कर स्लीप पैटर्न को भी संतुलित रखता है।

छोटे लक्ष्‍यों से भी ध्‍यान की शुरूआत की जा सकती है। चित्र: शटरस्‍टॉक
छोटे लक्ष्‍यों से भी ध्‍यान की शुरूआत की जा सकती है। चित्र: शटरस्‍टॉक

यदि आपके पास मेडिटेशन करने का ज्यादा समय नहीं है, तो आप केवल 15 मिनट के मेडिटेशन अभ्यास के साथ भी इसके फायदों को प्राप्त कर सकती हैं।

3. योगा

नेशनल लाइब्रेरी ऑफ़ मेडिसिन के एक रिसर्च के अनुसार नियमित रूप से योगाभ्यास आपकी नींद की गुणवत्ता को बढ़ाता है। योग का अभ्यास मानसिक और शारीरिक स्ट्रेस को कम करता है। साथ ही यह मेंटल फोकस को भी बढ़ाता है। वहीं कई ऐसे योग स्ट्रेचेज हैं, जो बॉडी फंक्शन को इंप्रूव करते हैं। जिसकी वजह से आप एक हेल्दी स्लीप इंजॉय कर सकती हैं।


4. आहार में मैग्नीशियम की मात्रा बढ़ाएं

मैग्नीशियम प्राकृतिक रूप से प्राप्त किए जाने वाला मिनरल है, जो आपके मसल्स को रिलैक्स करता है और स्ट्रेस रिलीज करने में भी मदद करता है। इसी के साथ यह स्लीप क्वालिटी और पैटर्न को भी इंप्रूव करता है।

नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा 2012 में इनसोम्निया से पीड़ित व्यक्ति पर मैग्नीशियम को लेकर एक स्टडी की गई। स्टडी में मैग्नीशियम ले रहे सभी मरीजों के स्लीप पैटर्न में सुधार देखने को मिला।

5. एक अच्छी स्लीप हाइजीन है जरूरी

स्लीप हाइजीन आपके सोने के रूटीन से लेकर आपके बेड टाइम एक्टिविटी को कहते हैं। ऐसे में यदि आपकी स्लीप हाइजीन अच्छी है, तो आपको बेहतर नींद प्राप्त करने में मदद मिलती है। एक गुड स्लीप हाइजीन के लिए आपको कुछ जरूरी बातों को फॉलो करने की जरूरत है जैसे कि –

Puri nind ke bawajood inactive lagta hai toh doctor ko consult kare
पूरी नींद के बावजूद सुस्ती होती हैं, तो डॉक्टर से बात करें। चित्र:शटरस्टॉक

1 समय निर्धारित करें – सोने और जागने का एक निर्धारित समय तय करें। हम यह नहीं कह रहे कि हर रोज ठीक घड़ी की सुई देखकर बेड पर जाएं, परंतु निर्धारित समय से ज्यादा देर भी न करें।


2 डिनर हल्का करें – रात को सोने से तुरंत पहले डिनर न करें। साथ ही हैवी डिनर के तुरंत बाद सोना भी आपको अस्वस्थ कर सकता है।

3 गैजेट्स को दूर रखें – फोन, लैपटॉप, टीवी इत्यादि के स्क्रीन को सोने से कम से कम 1 घंटे पहले बंद कर दें।

4 रोशनी धीमी हो – बेडरूम में सोते वक्त डिम लाइट का इस्तेमाल करें। क्योंकि हाई इंटेंसिटी की लाइट आपकी नींद को प्रभावित करती है।

5 कैफीन के सेवन से बचें – शाम को कैफीन, निकोटीन और अल्कोहल जैसे पदार्थों के सेवन से बचें।

6 बिस्तर आरामदायक हो – आरामदायक मैट्ट्रेस, ब्लैंकेट और तकिए का इस्तेमाल करें।

यह भी पढ़ें : शाकाहारी हैं, तो 40 की होने से पहले बढ़ा लें अपने डाइट में सोयाबीन की मात्रा, हम बता रहे हैं 4 कारण

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