Know How to stop nightmares.- जानिए बुरे सपनों को नींद खराब करने से रोकने के उपाय।

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सपने हम सभी को बहुत प्रिय होते हैं। कुछ सपने हमारे जीवन की दिशा तय करते हैं, तो कुछ रातों की नींद हराम कर देते हैं। कभी खाई में गिरना, कभी अपने किसी प्रियजन की मृत्यु देखना तो कभी कोई और हादसा, आपकी रात की नींद बर्बाद कर सकता है। कभी-कभार ऐसा होना सामान्य है। पर अगर ये लगातार हो रहा है, तो आपको इसका कारण जानने और समाधान करने की जरूरत है। आइए जानें क्यों आते हैं बुरे सपने और आप गहरी नींद के लिए इन्हें कैसे कंट्रोल (how to stop nightmares) कर सकती हैं।


पीठ के बल सोना कुछ लोगों के लिए तकलीफदेह हो सकता है। चित्र- शटरस्टॉक
पीठ के बल सोना कुछ लोगों के लिए तकलीफदेह हो सकता है। चित्र- शटरस्टॉक

क्या आप जानती हैं बुरे सपने आने का कारण?

सपने अलग-अलग तरह के हो सकते हैं। अच्छे सपने जहां आपको सुबह एक अलग तरह की ताज़गी और सौम्यता का अहसास देते हैं, वहीं बुरे सपने आपकी बेचैनी का कारण बन सकते हैं। कई बार ये इतना ज्यादा तनाव कर देने वाले होते हैं कि आप आधी रात को ही नींद से जाग जाती हैं।

बुरे सपने क्याें आते हैं, यह अब भी एक रहस्य बना हुआ है। लोक कथाओं के अनुसार, यह एक ऐसा सेतु है जो आपके अवचेतन मन को एक दूसरी दुनिया से जोड़ता है। ये आपके दिमाग के फ्रेम के संकेत भी हो सकते हैं।

हालांकि हम इन्हें पूरी तरह बंद नहीं कर सकते, पर कुछ चीजों से इन्हें कंट्रोल कर सकत हैं।

यहां जानिए नींद में बाधा बनने वाले बुरे सपनों को कंट्रोल करने के उपाय

1. मेंटल हेल्थ चेकअप

बुरे सपनों के लिए चिंता और तनाव सबसे महत्वपूर्ण कारक है। आपका दिमाग जितना अस्त-व्यस्त होगा, आपका दुःस्वप्न उतना ही खराब होगा। डिप्रेशन, बाइपोलर डिसऑर्डर और इससे जुड़ी सभी मानसिक स्वास्थ्य समस्याएं आपके दिमाग को प्रभावित करती हैं। अपने ट्रिगर्स को जानने से आप चिंता और तनाव का बेहतर तरीके से जवाब दे पाएंगे।


2. दर्दनाक अनुभवों को भूलने की काेशिश करें

किसी दर्दनाक घटना या हादसे के तनाव विकार के बाद बुरे सपने आते हैं। दुर्भाग्य से, बहुत से लोग दर्दनाक अनुभवों से गुज़रे हैं। हिंसा से बचना, प्राकृतिक आपदाएं, किसी प्रियजन की मृत्यु, एक रिश्ते का टूटना, और बहुत कुछ पीटीएसडी (Post-traumatic stress disorder) की परिभाषित विशेषताएँ हैं।

यदि आपके पास पीटीएसडी है, तो मदद लेने का समय आ गया है क्योंकि यह अपने आप दूर नहीं होगा। और अगर आपको लगता है कि आप इसे अच्छी तरह से प्रबंधित कर सकते हैं, तो भी यह आपके जीवन की गुणवत्ता को प्रभावित करता रहेगा।

यह भी पढ़े- रुसी ही नहीं, सफ़ेद बालों को भी बढ़ने से रोक सकता है जैतून तेल, जानिए इस्तेमाल के लिए 3 DIY हैक्स

3. देखिए कि आप क्या देख रहीं हैं

सोने से पहले आप क्या करते है? जैसे डरावनी फिल्में देखने या हॉरर बुक्स पढ़ने से बुरे सपने आएंगे। यदि आपको लगता है कि यह आपको ट्रिगर करता है, तो सोने से पहले आपके द्वारा इस्तेमाल किए जाने वाले कंटेंट को फ़िल्टर करें।

kitab padhne ke fayde
लिखना या पढ़ना भी आपको सुकून दे सकता है। चित्र: शटरस्टॉक

4. कुछ मन का लिखें

आपकी वास्तविक जीवन की चिंताएं दुःस्वप्न के रूप में सामने आएंगी। इन्हें लिखने से आपको दो तरह से सहायता मिलेगी। यह आपको लिखित प्रारूप में अपनी चिंताओं को निष्पक्ष रूप से देखने की अनुमति देगा। और यह आपके लिए इसे अपने सीने से उतारने का एक तरीका है। चिंताएं और तनाव कम नहीं होंगे, लेकिन वे आपकी सहायता करेंगे।

5. अपनी हॉबी को समय दें और तनाव कम करें

सोने से 90 मिनट पहले गर्म, आरामदेह स्नान या शॉवर लें। बुरे सपने से बचने की कोशिश के लिए यह एक प्राकृतिक उपाय है। यह आपके शरीर के मुख्य तापमान में गिरावट की ओर ले जाएगा, जो आपके शरीर को संकेत देगा कि यह सोने का वक़्त है। इसके अलावा, शांत करने वाले व्यायाम करें जैसे कि ध्यान करना, ध्यानपूर्वक सांस लेना या अपने विचारों को शांत करना।

6. दवाओं को चेक करें

कुछ दवाएं बुरे सपने पैदा करती हैं क्योंकि वे न्यूरोट्रांसमीटर को प्रभावित करती हैं। इनमें एंटीडिप्रेसेंट और बार्बिटुरेट्स शामिल हैं जो नींद को प्रभावित करते हैं। यदि इस प्रक्रिया के बाद आपके बुरे सपने आना शुरू हो गए हैं, तो अपने डॉक्टर से बात करें।

7. शराब और हैवी फूड भी हो सकता है कारण

खाने या नाश्ता करने से मेटाबॉलिज्म तेज होता है और आपका दिमाग तनावमुक्त होने के बजाय अधिक एक्टिव होता है। एक एक्टिव दिमाग बुरे सपने की वजह बन सकता है। इसलिए सोने से पहले अपने खान-पान पर ध्यान दें। शराब से बेचैनी होती है और नींद में खलल पड़ता है।

Zyaada sharab peena hanikarak hai
बेहतर ज़िन्दगी के लिए नशे को कहें अलविदा ।चित्र: शटरस्टॉक

8. नींद की दिनचर्या

एक हेल्दी नींद रूटीन बनाना आवश्यक है। सोने का और जागने का समय निर्धारित करना पहला स्पेट है। यह सुनिश्चित करना कि आपका कमरा शांत, अंधेरा और ठंडा है, आपको अच्छी नींद लेने देता है।

9. डिस्ट्रक्शन की जांच करें

स्मार्टफोन की लत अब तक के उच्चतम स्तर पर है। हम 24*7 समाचारों और विचारों के आदी हैं, बिना यह जाने कि निरंतर शोर बैराज हमारे जीवन की गुणवत्ता को कैसे प्रभावित करता है। बेड पर जाने से पहले नो स्मार्टफोन, नो लैपटॉप और नो टीवी रूल बनाएं।

भयानक होने के बावजूद बुरे सपने आना सामान्य है। हालांकि, अपने बुरे सपने में एक निरंतर विषय की तलाश में रहें। इन विषयों का विश्लेषण करने से आपको अपने अवचेतन मन की एक झलक मिलेगी यह हमेशा वास्तविकता से प्रभावित होता है। उनके बारे में जागरूक होने से हम अपने जीवन में सुधारात्मक कार्रवाई करने के लिए प्रेरित होंगे।

यह भी पढ़े- एक नहीं 7 तरह से की जा सकती है इंटरमिटेंट फास्टिंग, पर क्या ये वाकई है वेट लॉस में असरदार?

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