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How To Sleep Well

A person requires 6 to 8 hours of sound sleep daily to remain active and healthy. Many factors affect sleep, these are diet, emotions, environment, hormonal changes in body, personal hygiene and presence of any disease. 
Quality and quantity of sleep both are important. for normal hours of good quality sleep we should take care of our diet first, night sleep is always better then day time sleeping, try to eat less amount of food in night; overeating causes indigestion which interrupts sleep, take dinner early in night so that you can have the time to have minor walk. 
Walk will increase your blood circulation and release gases and helps in digestion and you can have better sleep after that, don’t take caffeine containing drinks like tea and coffee before bed time because caffeine cause lack of sleep.
Avoid spicy, greasy and fried food in dinner, instead take a light meal like salad and a glass of milk; it will make your sleep calm and lengthy, stress can badly affect your sleep so watch some good movie or read some book to relieve your stress before going to bed, noisy environment will make sleep disturbed, if you are having problem with sleep.
You should use isolated place to sleep, your bed and related stuff like pillow plays a great role in having calm sleep, bedding should be neat and clean and pillow is of soft material, always sleep on a pillow which is of medium height because increase height of pillow will stretch your neck and cause discomfort and disturbance in your sleep. 
A warm bath in winter days and cool bath in summer will have excellent impact on sleep, clothing is another important issue, don’t wear tight night suits while sleeping, always use loose gowns of soft fabric so that you will have easy respiration during sleep and better aeration of body, room should be ventilated and windows and doors should have net to avoid entry of mosquitoes and other insects, they can also bother your sleep.

Table of Content
  • How Much Sleep In A Day In Urdu
  • How To Sleep Well In Roman Urdu
  • How To Sleep Well In Urdu

    How Much Sleep In A Day In Urdu

    Baaz afrad neend ko jismani kamzoori ka nateeja samajhtay hain. Sooch ka yeh dhang mardangi or bahaduri kay izhar ka ek naya andaz hai jisay khawateen khas tor par ikhtiar kar rahi hain lekin dar-asal neend kamzori ki alamat nahin jism ki zaroorat hoti hai. Kion kay is doran hamaray jism kay har nizam kin ok palak theek or drust ki jati hai in ki safai ki jati hai or anhain bharpoor andaz main tawana or isqabil banaya jata hai kay wo jism kay salimon main bigar or kharabi peda karnay wali fauj ka dut kar muqabla karain. 
    Din Kay Oqat
    Din kay oqat main jo nai cheezain aap nay seekhin ya likhi parhi hain unhain tarteb or qareenay say martab kya jata hai yadon ko munzaaim andaz main jama kya jata hai. Jism ka difai nizam qudrati mohlak khulyat tayyar karta hai takay wo choot daar amraz ki hamla awar fojon ka muqabla karsakain. Neend kay doran main baleedgi ya barhotri kay harmoon tayyar hotay hain takay wo baligh afrad kay tabah honay walay reshoon ki murammat karain or bachon kay leye naye reshay tayyar karain or thakan or dabao say jism ko ghisai pisai ki waja say pohoncnay walay asrat ki rok tham kardain. 
    Neend ki aghosh main aap kay jism ki karkardigi ki salahiat apnay urooj par hoti hailekin jab sotay nahin hain to aap neem bay hosh say hotay hain or aap kay jism ka koi bhi nizam theek kaam mehsoos nahin hota. Kisi kharab engine ki tarah is kay tamam sylinder bay rabv or bay tarteeb hojatay hain. Aap kay sochnay ka andaz seedha drust or wazeh nahin hota. 
    Chunancha aap drust feslay nahin karpatay, yeh bhi ya nahin ata kay aap nay apni gari kahan park ki hai. Aap nishat-o-rahat kay lamhat bhi bhool jatay hain. Peda honay wali is kharabi or kawishon kay nateejay main jism main jo nuqsaan rasan chemicals tayyar honay lagtay hain wo aap ko bari taizi say amraz-e-qalb, falij, ziabeets yahan tak kay motapay ki shahrah par taizi say dhakelnay lagte hain. In tamam muzir asrat say tahafuz kay yaqeeni tareeqay aala mahreen nay tajweez keye hain kay jin par amal kar kay aap raat ki achi neend so saktay hain. 
    Baat darasal yeh hai kay raat ki achi neend ka silsila subah shoru hota hai jis lamhay aap ki aankh khulti hai roshni aap kay asab basri say guzarti hui aap kay dimagh main waqay hayaatyai ghari tak ja pohonchti hai isi kay sath wo harmoon tayyar honay lagtay hain jo aap kay tamam kaam or sargarmion ko baqaida kardetay hain yaani aap kesay sochtay or mehsoos kartay hain. 
    Ukla sleep dus ardorz yaani neend ki kharabion kay markaz ki medical director freska L.yan.go M.D kay mutabiq sooraj ki roshni dimaghi sargarmion ka aghaz kardeti hai or isi kay sath sath har subah aap kay jism ko bhi jatati hai kay aadhi raat ka waqt neend ka or dopehear poori tarah jagtay rehnay ka waqt hota hai. Aap har roz mukhtalif oqat par jag kar dekh lejeye aapkay jism ki hayatyai ghari bay rabt or ghalat hojaeye gi. 
    Aap ghanton neem bay hosh or madhosh say rehtay hain. 
    Apnay liyeh Ek Ghanta Dejeye
    Sonay say pehlay ek ghanta pehlay yeh waqt khud ko dejeye ta kay aap apni chusti or choksi ko kam kardain yaani yeh bhool jaen kay ab aap wo shaksh nahin hain jo har kaam karsakta hai balkay wo shaksh hain kay jo sirf so sakta hai. B adqismati say aksar khawateen apnay leye ek second bhi nahin deti hain. 
    2007 main national slab foundation kay keye gaye sarway kay mutabiq sonay say pehlay ek ghantay kay waqfay kay doran main 20 feesad khawateen gharlu kamon main lagi rehti hain 35 fisad bachon ki dekh bhal karti hain, 32 fesad khandan kay deegar arkan kay sath sargarmion main masroof rehti hain 32 feesad internat say chimti rehtai hain or 21 feesad adhoray kaam pooray karnay kay chakkar main rehtai hain. 
    Khud Ko Awaliat Dejeye
    Jo khawateen dosroon kay muqablay main apni zaroorton ko awaliat nahin diteen wo yeh bhool jati hain kay sehat or musarat kay leey neend bay had zaroori hai yeh in ki ek laazmi zaroorat hai. Kam or zindagi: neend kay 6-7 ghantoon kay ilawa baqi waqt main aap jo kuch kartay rahay sonay say pehlay inhain bhool jaeye mahreen kay mutabiq istar main chay ghanton ki neend ki tayyar kay waqt bhi logon ka zehat kaam karta rehta hai, yeh na ho to kya hoga? Falan shaksh ka rawaya aisa kion tha? Kal kia kya kaam karnay hian? 
    Is kism kay tafakurat jism main dabao peda karnay walay harmonz ki tayyar barhadetay hain jis ki waja say aap mustaqil tor par chokas or baydar or dabao kay shikar rehtay hain, is leye yeh bohot zaroori hai kay aap apni zindagi ko asan bnanay ki poori koshish karain kal kay kamon ki ayk mufasil fehrist zehan main banaeye or phir ek gehra sans lay kar kaam ki is fehrist par nishan lagatay jaeye. 

    How To Sleep Well In Roman Urdu

    Dair Gaye Tak Kaam No Kejeye
    Aam khayal yeh hai kay dair gaye tak kaam kar kay isay khatam kar lena chaheye lekin yeh baat zehan nasheen kar leni chaheye kay bistar main daraz honay kay waqt tak kaam keye janay say aap ki neend lazman mutasir hogi. Kaam say farigh or kar munasib waqt par ghar pohonch jaeye. 
    Behtar yeh hai kay mamool say kuch ziada neend lay kar subah ziada kaam kar lain, tehqeeq or mutaloon nay sabit kya hai keh raat ki achi neend lenay kay baad aap ki kaam par tawaja denay ki salahiat barh jati hai goya aap ziada tezi kay saath drust andaz main ziada kaam karsaktay hain. 
    Electronics ki Qaidi Na Baneye
    Cell phone or deegar electronic alaat say har waqt chimatnay rehnay ki waja say ham dabao (stress) barh jata hai. Raek failr university kay bros make ewin P.Hd isay ek masnooi “ehsaas takeedi” qarar detay hain. Yeh ehsas kay aap in alaat kay baghair nahin reh saktay ghalat hai, inhain control karna aap kay ikhtiar main hai. 
    Sham hotay hi apna cell phone band kardejeye isi tarah e-mail ka silsila bhi munqata kar kay monitor on kardejeye roshnian bujha dejeye warna mamool si roshni bhi aap ko ghalat fehmion ka shikar karti rahay gi. 
    Kamray main mukamal tareeki yaad dilaeye gi kay ab yeh sonay ka waqt hai. 
    Khana Peena
    Sirf paani, phalon ka ras or baghair cafian ka dait soda peejeye kaafi, kion kay kefian neend lanay walay dimagh kay chemical edi nosin (Adenosine) ki tayyari rok deti hai. 
    Darhaqeeqat ek pyali main mojod cafian aap ko chokas kar kay taza dam kardenay wali neend ki tawalat or gehraui kam kardeti hai. Yeh aa ko neend kay doran baydar bhi karti rehti hai kion kay peeshab awar honay ki waja say aap ghusal khanay ka rukh karty rahain gy. 
    Sharaab Bhi Nahi
    Ishaeye or neend kay waqt alchohol mashroobat ki miqdar bhi mehdood rakhni chaheye sharab kay rahat buksh honay kay tasawur kay barkhilad alcohol say gehri neend nahin aati achat or halki neend ki waja say subah aap kusal mand hi uthengay. 
    Raat Kay Khanay Main Chawal Khaeye
    Din main achi mutwazan ghiza khanay say aap kay dimagh main achi karkardigi ki salahiat peda karnay walay asbi chemicals (Neurochemicals) tayyar hongay lekin sydni university (Australia) ki tehqeeq say sabit hota hai kay neend say char ghantay pehlay ziada nishastay dar chawal maslan (basmati) kay istemal say sonay ka waqt adha hojata hai, yaani aap kam waqt main sojatay hain. 
    Nan Khatai Or Doodh 
    Doodh main mojod tarpetofan say neend aati hai, lekin ek mohqaq ki raey main is kay saath koi nishastay dar shay maslan nan khatai ya meetha biscuit bhi khalena chaheye is tarah dimagh ko nishasta (shakar) milnay say achi neend ajaeye gi. 
    Aap Ki Khwab Gah
    khwab gah main sab say hum shay aap ka bistar hai is kay leey aysy gadday ka intikhab kejeye jis par letnay kay bad aap subah tak khoob aram say soen or subah uthnay par aap kay jism main kahin dard or takleef na ho. 
    Thanda Kamra
    Airconditioned kamray main bistar main daraz honay say phelay thandak chand darjay kam kardejeye halki thandak say aap jald swjaengay yaad rakheye kay khud aap kay jism ka drja hararat bhi neend kay doran kam hojata hai isi tarah sham main ghusal karnay say bhi darja hararat main kami ajati hai. 
    Qelola, Warzish Aur Akhbar
    Qelola say apni zindagi main tabdeeli laeye yeh is kitab ka nam hai jo California university sandia goki science dan sara meding P.Hd nay likhi hai. Apni is kitab main inhon nay bari gur ki baat likhi hai in kay mutabiq thori say jhapki ya neend or karkardgi main 34feesad izafay kay leye sirf 26 minute tak qelula kejeye qelula aap ki zindagi badal kar rakh dega.
    Mutalon say sabit hua hai kay dupeher 1 sy sehpehar 4 bajay kay darmyan sirf 90 minute ka qelula kar kay aap apni neend ka qarz utar sakty hain qelula kar kay insaan tamam din to tawana or sar garam rehta hai is say karkardgi main izafa hojata hai or raat ki neend par is ka koi bura asar martab nahin hota. 
    Lekin agar aap dftar waghera main kaam kar rahay hoon to aisi soorat main sirf 20 minute ka qelula bohot kafi hota hai is ki tasdeeq amreeki khulai idaray (nasa) kay mutalon nay bhi kardi hai kay qelulay say zehni karkardigi bohot behtar taiz hojati hai. 
    Warzish Kijiye
    Baaz khwab awar dawaon ki tarah warzish say bhi achi gehri or tazgi buksh neend aati hai. Okla hama university kay shoba uloom sehat kay professor kalyaan kirshnan rama kirshnan M.D kay mutabiq warzish karnay say neend ki amad kay waqfay ya waqt main 12 minute ki kami hojati hai or warzish say neend kay waqt main 42 minute ka izafa bhi hojata hai. 
    Phir warzish kay leye ziada waqt bhi darker nahin hota ereezona university kay eke say mutalay say sabit hota hai kay din main ek martaba mamool ki rafter say imarton kay sirf ek do block ya hisson ki walk say khawateen ki neend main numayaan izafa or behtri ajati hai. 
    Science dan mehsoosh kartay hain kay warzish say jism ki hayatyati ghari bilkul theek rehti hai waqt par sulati or waqt par baidar karti hai is say aap ka dimagh neend lanay wala kymyai mada serotonion bhi theek miqdar main banana lagta hai. Ek baat ka khaas khayal rakhna chaheye kay walk neend ya sonay say kam az kam do ghantay pehlay ki jaeye neend kay waqt say ek derh ghantay pehlay hi walk say jism main jo tawanai barhay gi wo aap ko bedar rakh sakti hai. 
    Pareshan Kun Khabron Say Bacheye 
    Raat dair gaye juraim ki khabron kay sunnay kay jism par muzir asrat martab hotay hain tashadud or hangamon, qatal-o-gharat giri kay manazir dekhnay say achi neend aap say 20 say 30 minute door hojati hai is leye raat dair gaye khabrain sunnay ka silsila band oi rakheye isi tarah sansani khaiz or pareshan kun filmon kay dekhnay or nawilon kay mutalay say bhi parhez karna chaeyey. 
    Khabrain sunnay ka behtreen waqt subah ka hota hai is waqt jism main peda honay wala josh jo edar yanalyn ka nateeja hota hai, traffit kay hujoom main guzarnay main aap ki madad karega. 
    Qurbat-o-milap: qurbat-o-milap bhi achi neend ka saman kartay hain balkay yeh bohot quwwi or moshar khwab awar hotay hain. Zehen or tawazun: apnay din ka aghaz hamd-o-shukr say kejeye. Saaf khuli hawa dar jaga main kuch dair aram say beth kar ankhain band kar lejeye or qudrat ki ata karda nemataon ko yad kejeye ehsas shukar-o-itmeenan aap kay jism ko skoon-o-rahat say bhardega, dabao kay harmoonz ki satah ghat jaye gi din achi tarah guzrega. Yad rahay keh zehni dabao say peda honay walay harmoonz say neend ur jati hai. 
    Zehni yaksoi peda kejeye: zehni dabao andeshon, tafakurat say esab ulajhtay or kasheeda hojatay hain. Yoga kay mahreen Dr. ban. Gw, is kay leye yoga ki muraqbay ki mashqon ka mashwara detay hain, in ki madad say aap apnay esabi nizam ko purskoon kar kay yaksu hojatay hain. 
    Zehan or soch main markazyt ya yaksoi ajati hai. Khusbu say meethi neend: takeye kay qareeb moteye ya chambaili kay phool rakh lenay say in ki khushbo say bhi purskoon neend aati hai, maghribi mulkon main takeye par lewandar kay khushbw lagai jati hai Ks ka evr bhi khoob hota hai bashart yeh kay is say elarji na ho. 
    Sukoon buksh si di: maghrib main skoob buksh manazir or targheebat par mushtamil si deez bhi milti hain neem tareek kamray main anhain dekhnay say khoon main aydarenaliun ka peda karda josh khatam hojata hai, or uljha hua zehen pursukoon hokar neend ko rasta deta hai. Bansri dheemi lay, star par chira skoon buksh raag bhi khoon main sukoon buksh harmoonz ki tayyari barha detay hain. 
    Zehni intishar say bacheye: bistar main letnay kay bad zehan ko idhar udhar kay khayalat say khali kardejeye maslan yeh na socheye kay is waqt kon kahan hai or kia kar raha hai, kon muraqbay main oy, kya dea kar raha hoga siwayey is kay keh yeh fikar or khayalat musbat hoon, inhain daman say jhatak dejeye aap ka dimagh zehni intshar say azad ho kar aap ko waqt par suladega. 
    Dost or sahelion say taluq: neend kay masail kay tehqeeqi idary ukla kay mutaiq khush gawar dostana taluqat rakhnay wali khawateen achi neend swti hain is silsilay main honay wali tehqeeq kay mutabiq khawateen bilkhsoos pareshan honay ki soorat main mardon kay barkhilaf apni sahelion say fori rabta kar kay zehan ka bojh halka karleti hain. 
    Sahelian maazi main bhi apni fikrain mil banti thin. Yeh kaam aaj bhi hota hai. Soch or amal ka yeh andaz jism main agzi tocin naami harmon peda karta hai jis say zehni dabao peda karnay wala chemical karticon kam hojata hai. Mardon kay muqablay main khawateen apni saheli pan kay zarey say ziada aram or skoon pati hain: 

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