कितनी देर , कब सोयें और दिन में सोना चाहिए या नहीं – Sleep

1990
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How Long Sleep

How Long Sleep : सोना हमारे जीवन का एक आवश्यक हिस्सा है और इससे हमारा स्वास्थ्य भी जुड़ा हुआ है। स्वस्थ रहने के लिए जितना अच्छा खान पान जरुरी है उतना ही अच्छे से सोना या अच्छी नींद लेना भी जरुरी है।

हम लोग सोने को उतना महत्त्व नहीं दे पाते, जितना देना चाहिए। इसके अलावा कितनी देर और कब सोना चाहिए इसका भी ध्यान नहीं रख पाते।

इसका कारण व्यस्तता या जानकारी का अभाव, जो भी हो लेकिन इसका स्वास्थ्य पर बुरा असर अवश्य पड़ता है।

कितना कब सोएं? (How Much To Sleep?):

दिन में जब हम जगे हुए होते हैं तब रक्त में एडेनोसीन नामक तत्व बनता है। इस तत्व के बनने के कारण शरीर सुस्त पड़ने लगता है। सोने से यह तत्व समाप्त हो जाता है और हम चुस्ती फुर्ती महसूस करने लगते हैं।

जब नींद आते हुए भी सोते नहीं हैं तो सुस्ती के कारण बड़ी गलती होने की संभावना बढ़ जाती है। सड़क हादसों का यह एक बड़ा कारण है।

सिर्फ सोना नहीं बल्कि पूरी नींद सोना आवश्यक है। कुछ लोग सप्ताह भर कम सोकर और छुट्टी वाले दिन अधिक सोकर नींद पूरी करने की कोशिश करते है। लेकिन यह सही नहीं है।

एक या दो दिन कम सो पायें हों, तो अगले दिन ज्यादा सोकर उसकी भरपाई हो सकती है। लेकिन पूरे सप्ताह भर तक कम सोये हों, तो इस नींद की भरपाई रविवार को ज्यादा सोकर भी नहीं हो पाती। बल्कि इससे सोने की प्रक्रिया बिगड़ जाती है और आप रविवार को भी अच्छी नींद नहीं सो पाते ।

अच्छी नींद के फायदे (Benefits Of Good Sleep):

अच्छी नींद भी उसी तरह जरुरी है जिस तरह अच्छा खाना पीना जरुरी है। इसलिए काम के लिए नींद में कमी करना उचित नहीं होता है। जब हम नींद में होते है तो शरीर में मरम्मत का काम चलता है, कई प्रकार की टूट फुट सुधारी जाती हैं। इनमे से कुछ इस प्रकार हैं

  • सोते समय शरीर में मांसपेशी और जॉइंट्स आदि की मरम्मत होती है।
  • सोने से दिमाग में सेरेब्रल फ्लूड का प्रवाह बढ़ जाता है जिससे दिमाग ताजा और फ्रेश हो जाता है।
  • दिन भर की गतिविधियों से साँस की गति प्रभावित होती रहती है। सोने से साँस वापस अपनी लय में आ जाती है।
  • हृदय को आराम मिलता है। ब्लड प्रेशर और धड़कन इस समय कम या सामान्य हो जाते हैं।

अच्छी नींद के लिए क्या करें (Way To Good Sleep):

  • सोने और जागने का एक समय निर्धारित करें।
  • सोने के समय पर रिलेक्स होने की तकनीक सीखें।
  • कमरे में सही तापमान और प्रकाश रखें तथा शांति की व्यवस्था करें।
  • सोने का गद्दा और तकिया आरामदायक रखें।
  • शराब और चाय कॉफी का सेवन रात को ना करें।
  • सोने से पहले लैपटॉप , टैब्स , इलेक्ट्रॉनिक सामान का उपयोग ना करें।
  • रोजाना एक्सरसाइज करें।

यदि नींद में किसी शारीरिक समस्या के कारण बाधा उत्पन्न होती हो तो डाक्टर से संपर्क करके उसका निदान करें।

इसके अलावा नींद नहीं आने के घरेलु नुस्खे जानने के लिए यहाँ क्लिक करें।

कितनी देर सोना चाहिये (How long To Sleep):

एक दिन यानि 24 घंटे में कितनी देर और कब सोना चाहिए यह जानकारी होने से हम खुद को ज्यादा चुस्त और ऊर्जावान बनाये रख सकते हैं। इससे काम करने की क्षमता में भी बढ़ोतरी होती है।

वैज्ञानिकों के अनुसार पक्के तौर पर कितना सोना चाहिए यह तो नहीं बताया जा सकता लेकिन एक अंदाजा उम्र के हिसाब से जरूर बताया जा सकता है कि प्रतिदिन कितना सोना चाहिए, जो इस प्रकार है

नवजात शिशु ( 0 – 3 महीने ) 14 – 17 घंटे

शिशु ( 4 – 11 महीने ) 12 – 15 घंटे

छोटे बच्चे ( 1 – 2 साल ) 11 – 14 घंटे

बच्चे ( 3 – 5 साल ) 10 – 13 घंटे

बड़े बच्चे ( 6 – 13 साल ) 9 – 11 घंटे

किशोर ( 14 – 17 साल ) 8 – 10 घंटे

युवा ( 18 – 25 साल ) 7 – 9 घंटे

वयस्क ( 26 – 64 साल ) 7 – 9 घंटे

बुजुर्ग ( 65 साल से अधिक ) 7 – 8 घंटे

source : Sleep foundation

क्या दिन में सोना सही है (Is It Correct To Sleep During The Day?):

आमतौर पर दिन में सोने को अच्छा नहीं समझा जाता लेकिन विशेषज्ञों के अनुसार दिन में ली गई छोटी झपकी बहुत लाभदायक हो सकती है। दिन में 10 – 15 मिनट सो लेने के बहुत से फायदे होते हैं।

दिन में एक छोटी झपकी लेने से मूड अच्छा रहता है, स्मरण शक्ति सही रहती है, थकान कम होती है, चुस्ती फुर्ती बनी रहती है, सोचने समझने और सीखने की क्षमता बढ़ जाती है तथा ब्लड प्रेशर कम होता है।

जिस प्रकार शरीर को सुबह जागने और रात को सोने की आदत होती है उसी तरह दिन में भी एक बार थकान और सुस्ती महसूस होती है और जिसे दूर करने का उपाय झपकी लेना होता है। अतः घर या ऑफिस में छोटी झपकी ली जा सकती है।

दिन में कितना और कब सोना चाहिए (How Long And When To Sleep In Afternoon):

दिन में कितना सोएं (How Much To Sleep In A Day)-

दिन में ज्यादा देर सोना उचित नहीं होता। अधिक देर तक सोने से समस्या बढ़ सकती है और रात की नींद बिगड़ सकती है। दिन में सोने की अवधि आधा घंटे से ज्यादा नहीं होनी चाहिए।

दिन में कब सोएं (When To Sleep During The Day)-

लंच के एक या दो घंटे बाद, दो से तीन बजे का समय झपकी लेने का सबसे अच्छा समय होता है। इस समय शारीरिक ऊर्जा कम होने लगती है, रक्त में शक्कर की मात्रा कम हो जाती है और सुस्ती महसूस होने लगती है।

इसे दूर करने के लिए लोग चाय या कॉफी का सहारा लेते है जो गलत है । चाय कॉफी से कुछ देर चुस्ती महसूस हो सकती है लेकिन कुछ ही देर में ज्यादा सुस्ती और थकान महसूस होने लगती है। इसके बजाय 10 – 15 मिनट सो लें तो रात को सोने तक चुस्त बने रह सकते हैं।

आतंरिक घड़ी (Circadian Rhythm)-

शरीर में मौजूद प्रक्रिया हमे सोने और जागने का समय प्राकृतिक तरीके से महसूस कराती है।

इसे आतंरिक घड़ी या सर्केडियन रिदम Circadian rhythm के नाम से जाना जाता है। यह प्रक्रिया दिमाग से संचालित होती है। इसी के कारण रोशनी होने पर जागने और अँधेरा होने पर सोने का संकेत मिलता है और उसी के अनुसार हमारी सोना जागना चलता रहता है।

रात के समय तेज रोशनी से हमारे दिमाग में मौजूद इस घड़ी को दिन होने का संकेत मिलता है और नींद उड़ जाती है। मोबाइल, लैपटॉप, टीवी आदि से निकलने वाली कृत्रिम रोशनी से यह असर बहुत ज्यादा होता है।

अतः सोने से दो – तीन घंटे पहले इन्हे बंद कर देना चाहिए। नींद की जरुरत उम्र और स्वास्थ्य के अनुसार अलग होती है। इसके अलावा काम का बोझ, शारीरिक परेशानी और तनाव से भी नींद प्रभावित हो सकती है।

इन्हे भी जानें और लाभ उठायें 

जिंक की कमी से होने वाले नुकसान

गुस्सा ज्यादा आने के कारण और उपाय

दाद खाज मिटाने के आसान घरेलु नुस्खे

मैग्नीशियम की कमी के कारण लक्षण और उपाय

कान की सफाई रोजाना करनी चाहिए या नहीं

यूरिन रोक कर रखने से हो सकते है ये गंभीर परिणाम

डायबिटीज के घरेलु नुस्खे

स्लिप डिस्क क्या होती है कैसे ठीक करें

पेट या अमाशय का काम समझें सरल भाषा में

तो दोस्तो, हमारा ये आर्टिकल आपको कैसा लगा? अगर अच्छा लगा, तो इसे अन्य लोगों के साथ भी ज़रूर शेयर करें। न जाने कौन-सी जानकारी किस ज़रूरतमंद के काम आ जाए। साथ ही, अगर आप किसी ख़ास विषय या परेशानी पर आर्टिकल चाहते हैं, तो कमेंट बॉक्स में हमें ज़रूर बताएं। हम यथाशीघ्र आपके लिए उस विषय पर आर्टिकल लेकर आएंगे। धन्यवाद।

कृपया यहां क्लिक करें और हमारे फेसबुक पेज पर जाकर इसे लाइक करें

कृपया यहां क्लिक करें और हमारे इंस्टाग्राम पेज पर जाकर इसे लाइक करें

कृपया यहां क्लिक करें और हमारे टवीटर पेज पर जाकर इसे लाइक करें

कृपया यहां क्लिक करें और हमारे यूट्यूब चैनल पर जाकर इसे सब्सक्राइब करें

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