agar aap maths mein kamzor hain ya khelte vakt bahot jaldi thak jaate hain, to aapko shaayad lage ki aapko aur bhi mehnat karni chahiye. lekin ho sakta hai aapko bharpoor nind lene ki zyada zaroorat hai. aisa kyon?

•  aapko achhi nind kyon leni chahiye?

•  aap achhi nind kyon nahin le paate hain?

•  aap achhi nind kaise le sakte hain?

•  aapke hamumra kya kehte hain?

jaankaron ka kehna hai ki naujavanon ko aam taur par aath se das ghante ki nind leni chahiye. aapke liye achhi nind lena kyon itna zaroori hai?

• achhi nind lene se aapka dimag tez hoga. khaane ki tarah nind bhi hamare liye zaroori hai. isse hamein school mein, khel-kood mein aur samasyayen suljhane mein madad milti hai.

• achhi nind lene se aapka mood theek rahega. jin logon ki nind poori nahin hoti, woh aksar chidchide ya udas ho jaate hain. unhein doosron se milna aur baatein karna achha nahin lagta.

• achhi nind lene se aap dhyan se gaadi chala paayenge. amreeka mein aise logon ka ek survey kiya gaya jinka gaadi chalate vakt aankh lagne ki vajah se accident ho gaya tha. is survey ke aadhar par jaankaron ka kehna hai ki 40 se 59 saal ke logon ke mukable 16 se 24 saal ke naujavanon ki sadak durghatna hone ki sambhavna dugni hoti hai.

• achhi nind lene se aapki sehat behtar hogi. bharpoor nind lene se hamare shareer ki koshikayen, maans-peshiyaan aur khoon ki naliyaan achhi tarah se kaam karti hain. isse hum motape, sugar ki beemari (daibetes) aur stroke jaisi gambheer beemariyon ke shikar hone se bach sakte hain.

achhi nind lene ke bahot- se faayde hain. fir bhi, kuch naujavan utni nind nahin le paate jitni unhein leni chahiye. udahran ke liye, 16 saal ki elaine kehti hai,

“jab meri teacher ne sab bachchon se poochha ki woh kitne baje sote hain, to zyadatar bachchon ne kaha subah 2 baje aur kuch ne kaha subah 5 baje. sirf ek bachche ne hi kaha raat ke saadhe 9 baje.”

kin vajahon se aapki nind mein rukavat aa sakti hai?

yaar-dost. “jab bhi main raat ko apne doston ke saath kahin baahar jaati hoon, to faaltoo ke kaamon mein vakt kaise nikal jaata hai, pata hi nahin chalta.”—pamela.

zimmedariyaan. “mujhe sona pasand hai. lekin kaam itne hote hain ki meri nind poori nahin ho paati.”—ana.

phone, tablet vagairah. “raat mein phone se door rehna bahot mushkil hota hai aur isliye main samay par so nahin paati.”—anisa.

• khud se poochhiye, main har din kitni der sota hoon? pavitra shastra bible mein likha hai, “thoda-saa aaram karna, bahot zyada kaam karne aur hava ke peechhe bhaagne se kahin achha hai.” (sabhopdeshak 4:6) aapko roz achhi nind leni chahiye, na ki kabhi-kabhar. isse aap apna kaam theek se kar paayenge aur khulkar maze bhi kar paayenge.

• pata lagaiye, aap kyon bharpoor nind nahin le paate hain. sochiye, kya aap der raat tak doston ke saath baahar rehte hain? kya aapko dher saara homework aur kaam karna padta hai? kya aapka phone aapko sone nahin deta ya agar aap so jaayen to aapko utha deta hai?

zara sochiye. apni rukavatein paar karne ke liye aapko thodi mehnat to karni hogi, par iske achhe nateeje mileinge. pavitra shastra mein likha hai, “mehantee ki yojnayen zaroor safal hongi.”—neetivachan 21:5.

zaroori nahin ki jo tareeka doosron ke kaam aaye, usse aapko bhi faayda ho. udahran ke liye, kuch logon ko din mein thodi der sone se raat mein achhi nind aati hai. vahin kuch logon par iska bilkul ulta asar hota hai. pata lagaiye ki aapke liye kya achha hai. neeche diye sujhav aapki madad kar sakte hain:

• sone ke samay se kuch der pehle kaam band kar deejiye. agar aap sone ke samay se pehle kuch fursat ke pal bitayen, to aap jaldi so paayenge.

  “samay par apna kaam aur zimmedariyaan poori keejiye taaki aapko der raat tak jaagna na pade aur aap sahi vakt par so paayen.”—maria.

• abhi se badlav keejiye. aisa schedule banaiye jisse aap apne saare kaam samay par khatm kar paayen aur bharpoor nind bhi le paayen.

  “mujhe kam-se-kam aath ghante sona chahiye. isliye jab kabhi mujhe jaldi uthna hota hai, to main jaldi so jaata hoon taaki poori nind le sakoon.”—vincent.

• achhi aadat daaliye. aapka shareer vaise hi kaam karta hai jaisi aap use aadat daalte hain. jaankar kehte hain ki hamein har din ek hi samay par sona chahiye aur ek hi samay par uthna chahiye. ek maheene tak aisa keejiye, aapko achha lagega.

  “agar aap ek hi samay par soyenge, to agle din aap taro-taaza mehsoos kareinge aur apne saare kaam behtar tareeke se kar paayenge.”—jared.

• soch-samajhkar samay ka istemal keejiye. bible kehti hai ki hamein “har baat mein sanyam” rakhna chahiye, apne khaali samay mein bhi.—1 timuthiyus 3:2, 11.

  “mainne shaam ko doston ke saath ghoomna-firna kam kar diya hai. agar main aisa na karti to iska seedha asar meri nind par padta.”—rebecca.

• apne phone ko bhi “sone” deejiye. sone se kam-se-kam ek ghante pehle na to internet chalaiye aur na hi apne doston ko message bhejiye. kuch visheshagyon ke mutabik phone, tv aur tablet jaise upkarnon se nikalnevali raushni hamein sone se rokti hai.

  “log chahte hain ki aap chaubeeson ghante phone par lage rahein, jab bhi woh baat karna chahein, aap unhein turant javab dein. lekin agar aap chaahtein hain ki aapko achhi tarah aaram mile to aapko kuch vakt ke liye apna phone khud se door rakhna hoga.”—julissa.