Sleep not relax - #9170

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!