Sleep not relax - #9170

Aapko neend ki kami, tension, aur overthinking ke lakshan se stress ya anxiety-related sleep disorder ho sakta hai. Raat ko achanak uth jaana, ajeeb sapne dekhna, aur dimaag ka relax na ho pana is baat ka sanket hai ki aapka nervous system overactive hai. Neend sudharne ke liye, roz ek fix routine banaiye—ek hi time par soiye aur uthiye. Raat ko screen se door rahiye aur sone se pehle deep breathing ya meditation kijiye. Warm milk ya chamomile tea pine se bhi neend me sudhar hota hai. Agar phir bhi neend nahi aati, to melatonin supplement ya doctor ke salaha se mild sleeping aid le sakte hain. Aapki stress aur overthinking ko kam karne ke liye daily 30-45 minute exercise kijiye, jo stress hormone ko ghata kar dimaag ko shaant karta hai. Journal likhne ki aadat daaliye, taaki aapke mann me jo baatein hain, wo bahar aa sakein. Meditation aur mindfulness se bhi anxiety control hoti hai. Agar aapko 2-3 hafte me fark na ho ya symptoms badhte rahein to psychiatrist ya psychologist se milkar counseling le sakte hain. Therapy se aapko khul kar baat karne aur dimaag ko shaant rakhne me madad milegi.

Aapke neend kam aana, raat ko achanak uth jana, tension rehna, khul kar baat na kar pana, ajeeb sapne aana aur sochne ki shamta kam hona—ye anxiety disorder ya stress-related insomnia ke lakshan ho sakte hain. Kya Karna Chahiye? Sone ka ek fixed routine banayein aur screen time (mobile, TV) sone se pehle avoid karein. Relaxation techniques jaise deep breathing aur meditation karein. Caffeine aur heavy meals raat me na lein. Agar symptoms zyada severe hain ya daily life prabhavit ho rahi hai, to psychiatric consultation lein—medications aur therapy se ye control ho sakta hai. Early treatment se ye symptoms theek ho sakte hain, isliye bina deri ke mental health support lena zaroori hai. Dr Aman Shaba Consultant Psychiatrist 7992489808

Dear Dilshad, Mujhe samajh aa raha hai ki aapko neend puri nahi ho rahi, tension rehti hai, aur raat ko ajeeb sapne aate hain jo dimaag ko relax nahi hone dete. Yeh sab stress, anxiety, ya lifestyle ki wajah se ho sakta hai. Par tension lene ki zaroorat nahi, isko control kiya ja sakta hai. Raat ko sone se ek ghanta pehle phone aur TV band karna shuru karo, kyunki blue light dimaag ko active rakhti hai. Agar possible ho toh chamomile ya ashwagandha tea lo, yeh natural relaxant hai. Sone ka ek fix time rakho, daily 10-11 PM tak so jao, tabhi body ka cycle sahi chalega. Room thoda andhera aur thanda rakho, yeh neend aur behtar karega. Roz thoda pranayama (Bhastrika & Anulom Vilom) karo, sirf 5-10 minute bhi kaafi hain dimaag ko calm karne ke liye. Daily 30 min ki walk ya exercise stress hormones ko kam karti hai aur neend improve karti hai. Agar meditation ya soft music suno sone se pehle, toh dimaag aur shant hoga. Jo bhi cheezein dimaag me chal rahi hain, likh lo, likhne se tension clear hoti hai. Kisi close dost ya family se baat karo, jab tak stress dimaag me rehta hai, tension aur badhti hai. Mindful activities jaise painting, reading, ya gardening karo, yeh anxiety ko kam karti hain. Agar kisi se baat karne me hesitation ho raha hai, toh mirror ke saamne practice karo. Choti-choti conversations start karo, pehle apno se, phir gradually dusron se. Agar social anxiety zyada feel ho rahi hai, toh ek counselor ya therapist se baat karna helpful hoga. Agar neend fir bhi theek na ho, toh ek baar magnesium aur Vitamin D test karwao, inki kami bhi neend disturb karti hai. Mild melatonin ya herbal sleep aid ka option bhi doctor se discuss kar sakte ho, yeh habit-forming nahi hote. Agar 3-4 weeks tak problem continue kare, toh ek psychiatrist ya sleep specialist se consult karna best hoga. Aap akela feel mat karo—yeh sab normal hai, aur theek ho sakta hai. Stay positive, aap strong ho!