I'm getting terrible sleep these days. Can you give me some ideas for how I can improve my restfulness? I'm a 33-year-old male if that helps. Decent shape, a little overweight but no real medical issues. I just have a hard time getting to sleep and staying asleep.
system
mujhe in dinon bhayanak neend aa rahi he.kya aap mujhe kuch vichaar de sakate hai ki main apni aaramdaayak kaise sudhaar kar saktaa hum?main ek 33 varshiya purush hum agar yah madad karata he.sabhy aakaar, thodaa adhik vajan lekin koi vaastavik chikitsa mudde nahin.mere paas bas ek kathin samay he ki sone or so rahe hon.
user
main nishchit rup se aapaki neend kii gunvattta ko behatar banane main madad karne ke liye kuch saamaanya vichaar pradaan kar saktaa hum.haalanki, yadi aap puraani kharaab neend kaa anubhav kar rahe hai, to aapako kisi bhi antarnihit kaarnon kii pahchaan karne or uskaa ilaaj karne ke liye apane swasthya seva pradaata se sampark karnaa chahie.is bich, in sujhaavon kaa prayaas karen:

1. ek neend kii shedul set karen or ise chadi karen - swasth vayaskon ko ek raat kam se kam 7 ghante kii neend lene kii sifarish kii jaati he, or zyaadaatar ko acchhee tarah se aaraam karne ke liye 8 ghante se adhik kii aavashyaktaa nahin hoti he.bistar par jaakar or har din ek hi samay (saptahanth sahit) uthne se, aap apane sharir ke neend-jaagane vaale chakra ko adhik susangat bana sakate hai.
2. apane aahaar kii nigaraanee karen - yaa to bhukhe bistar par janaa yaa atyadhik purna neend kii gunvattta ko bigaad saktaa he, isliye aapako bistar se thik pehle kisi bhi baari bhojan se bachane kii koshish kerani chahie.aapako nicotine, caffeine or sharaab kii khapat ke saath saavdhaanee baratani chahie.nicotine or caffeine ko pahanane main ghanton lagate hai, or sharaab raat main baad main neend ko baadhit kar sakati he.
3. ek aaramdaayak vaataavaran sthapit karen-jo kamare shant, andhere or shant hai, ve aaramdaayak neend ke liye adhik anukool hai, jabaki prakaash utsarjak screen vighatnkaaree hai.aap ek upyukt neend kii jagah banane main madad karne ke liye yearplag, room-darking shades, prashansakon or safed shor mashiinon kaa upyog kar sakate hai.vishram takneekon kaa upyog karnaa yaa snaan karnaa bhi aapako shant karne main madad kar saktaa he or aapako ek acchhee raat kii neend ke liye taiyaar kar saktaa he.
4. din ke dauraan neps ko simit karen - jab tak aap raaton main kaam nahin kar rahe hai or neend rin banane kii aavashyaktaa he, aapako din main der se jhapai lene se bachanaa chahie.yadi aap ek din kii jhapai lete hai, to apni raat kii neend ke saath hastkshep se bachane ke liye ise ek ghante se adhik samay tak simit karen.
5. niyamit shaareerik gatividhi praapt karen - jab aap sote samay bahut sakriy nahin hona chahie, jab aap neeche hawa karne kii koshish kar rahe hon, to shaareerik rup se sakriy hone ke naate apni dincharya ke hisse ke rup main behatar aaraam ko badhaava de saktaa he.baahar samay bitaana aisa karne kaa ek shandaar tarika he or saath hi anya swasthya laabh bhi pradaan karata he.
6. tanaav kam karen - sust chintaaen aapke neend kaa samay kisi bhi ehsaan nahin karegi.inase nipatane kaa ek tarika yah he ki bistar se pehle aapke dimag main kya he taaki aap ise agle din ke liye ek taraf set kar saken.dhyaan chintaa ko kam kar saktaa he, or tanaav prabandhan takneekon jaise ki praathamiktaayen nirdhaarit karnaa, sangathit hona, or kaaryon ko saunpna aapke maansik sthaan ko spasht or neend ke liye taiyaar rakh saktaa he.

kya aap inamen se kisi bhi kadam ke bare main adhik jaanane main ruchi rakhte hai?
assistant
<|system|>
</s>
<|user|>
mujhe in dinon bhayanak neend aa rahi he.kya aap mujhe kuch vichaar de sakate hai ki main apni aaramdaayak kaise sudhaar kar saktaa hum?main ek 33 varshiya purush hum agar yah madad karata he.sabhy aakaar, thodaa adhik vajan lekin koi vaastavik chikitsa mudde nahin.mere paas bas ek kathin samay he ki sone or so rahe hon.</s>
<|assistant|>
main nishchit rup se aapaki neend kii gunvattta ko behatar banane main madad karne ke liye kuch saamaanya vichaar pradaan kar saktaa hum.haalanki, yadi aap puraani kharaab neend kaa anubhav kar rahe hai, to aapako kisi bhi antarnihit kaarnon kii pahchaan karne or uskaa ilaaj karne ke liye apane swasthya seva pradaata se sampark karnaa chahie.is bich, in sujhaavon kaa prayaas karen:

1. ek neend kii shedul set karen or ise chadi karen - swasth vayaskon ko ek raat kam se kam 7 ghante kii neend lene kii sifarish kii jaati he, or zyaadaatar ko acchhee tarah se aaraam karne ke liye 8 ghante se adhik kii aavashyaktaa nahin hoti he.bistar par jaakar or har din ek hi samay (saptahanth sahit) uthne se, aap apane sharir ke neend-jaagane vaale chakra ko adhik susangat bana sakate hai.
2. apane aahaar kii nigaraanee karen - yaa to bhukhe bistar par janaa yaa atyadhik purna neend kii gunvattta ko bigaad saktaa he, isliye aapako bistar se thik pehle kisi bhi baari bhojan se bachane kii koshish kerani chahie.aapako nicotine, caffeine or sharaab kii khapat ke saath saavdhaanee baratani chahie.nicotine or caffeine ko pahanane main ghanton lagate hai, or sharaab raat main baad main neend ko baadhit kar sakati he.
3. ek aaramdaayak vaataavaran sthapit karen-jo kamare shant, andhere or shant hai, ve aaramdaayak neend ke liye adhik anukool hai, jabaki prakaash utsarjak screen vighatnkaaree hai.aap ek upyukt neend kii jagah banane main madad karne ke liye yearplag, room-darking shades, prashansakon or safed shor mashiinon kaa upyog kar sakate hai.vishram takneekon kaa upyog karnaa yaa snaan karnaa bhi aapako shant karne main madad kar saktaa he or aapako ek acchhee raat kii neend ke liye taiyaar kar saktaa he.
4. din ke dauraan neps ko simit karen - jab tak aap raaton main kaam nahin kar rahe hai or neend rin banane kii aavashyaktaa he, aapako din main der se jhapai lene se bachanaa chahie.yadi aap ek din kii jhapai lete hai, to apni raat kii neend ke saath hastkshep se bachane ke liye ise ek ghante se adhik samay tak simit karen.
5. niyamit shaareerik gatividhi praapt karen - jab aap sote samay bahut sakriy nahin hona chahie, jab aap neeche hawa karne kii koshish kar rahe hon, to shaareerik rup se sakriy hone ke naate apni dincharya ke hisse ke rup main behatar aaraam ko badhaava de saktaa he.baahar samay bitaana aisa karne kaa ek shandaar tarika he or saath hi anya swasthya laabh bhi pradaan karata he.
6. tanaav kam karen - sust chintaaen aapke neend kaa samay kisi bhi ehsaan nahin karegi.inase nipatane kaa ek tarika yah he ki bistar se pehle aapke dimag main kya he taaki aap ise agle din ke liye ek taraf set kar saken.dhyaan chintaa ko kam kar saktaa he, or tanaav prabandhan takneekon jaise ki praathamiktaayen nirdhaarit karnaa, sangathit hona, or kaaryon ko saunpna aapke maansik sthaan ko spasht or neend ke liye taiyaar rakh saktaa he.

kya aap inamen se kisi bhi kadam ke bare main adhik jaanane main ruchi rakhte hai?</s>
