Surprising habits that ruining our sleep

Surprising Habits Jo Aapki Neend Bigaad Rahi Hain (Aur Aapko Pata Bhi Nahi)

Achhi neend lena har kisi ke liye zaroori hai, lekin kya aap jaante hain ki kuch daily habits—jo aapko bilkul normal lagti hain—actually aapki neend ko quietly ruin kar rahi hoti hain? Aap time pe so rahe ho, lekin phir bhi fresh feel nahi karte subah? Shayad wajah kuch chhoti-chhoti aadatein ho sakti hain jo aapko disturb kar rahi hain. Chaliye jaante hain kuch aisi surprising habits jo aapki neend ka dushman ban chuki hain.

1. Bed pe jaake phone scroll karna

Yeh toh sabse common aur harmful habit hai. Phone ki blue light aapke brain ko confuse karti hai, jisse melatonin hormone (jo neend lane mein help karta hai) kam release hota hai. Aur sirf light hi nahi, social media, messages ya news padhne se stress ya excitement bhi badh sakti hai. Try kijiye ki sone se kam se kam 30 minutes pehle phone side mein rakh dein. Ek physical book padhna ya thoda meditation zyada behtar hoga.

2. Late night workout

Exercise karna health ke liye achha hai, lekin raat ke late hours mein intense workout karne se body ka temperature aur heart rate high ho jaata hai, jo neend mein interfere karta hai. Best yeh hoga ki aap workout ko evening ya late afternoon mein shift kar dein.

3. Jaldi "sleepytime" tea peena

Chamomile ya herbal tea sleep ke liye helpful hoti hai, lekin agar aap ise dinner ke saath ya bahut jaldi pee lete hain, toh effect bedtime tak nahi tikta. Try kijiye ki ise sone se 30-60 minutes pehle piyein. Aur dhyan rahe, zyada na ho jaye, warna raat ko bathroom ke chakkar lagne lagenge.

4. Sleep tracker pe over-focus karna

Sleep tracking devices helpful ho sakte hain, lekin unka obsession neend ko aur kharaab kar sakta hai. “Orthosomnia” ek aisi condition hai jisme insaan perfect neend lene ke pressure mein so hi nahi paata. Graphs aur numbers se zyada zaroori yeh dekhna hai ki aap subah uthke kaisa mehsoos karte ho—fresh ya thaka hua?

5. Weekend pe zyada late uthna

Weekdays pe jaldi uthne ke baad jab weekend pe aap 11-12 baje tak sote ho, toh aapki body clock disturb ho jaati hai. Isse “social jet lag” kehte hain, jiska effect Sunday night ki neend pe aata hai. Koshish kijiye ki weekend pe bhi apne regular time se zyada ek ghante se late na uthein.

6. Bedroom mein bilkul silence hona

Lagta hai ki silence mein achhi neend aati hai, lekin kuch logon ke liye complete silence mein chhoti si awaz bhi disturb kar sakti hai. Ek soft white noise ya fan ki awaaz background mein ho toh neend zyada deep hoti hai.

Conclusion

Neend ko better banana sirf time pe sone ka naam nahi hai. Chhoti-chhoti habits—jaise phone use, workout ka timing, ya weekend routine—kaafi impact daalti hain. Inhe samajhkar aur thoda sa adjust karke aap apni neend ko genuinely restful bana sakte ho. Good sleep = good life.