What are 5 ways to help me get a better night's sleep? I keep waking up groggy and I think I need to start taking some proactive steps to improve my sleep quality.
system
raat kii behatar neend lene main meri madad karne ke 5 tareeke kya hai?main jaagta rahata hum or mujhe lagata he ki mujhe apni neend kii gunvattta main sudhaar ke liye kuch sakriy kadam uthaane kii aavashyaktaa he.
user
bilkul.yahaan kuch aadaten hai jo aapako behatar raat kii neend main sadak par madad kar sakati hai:

1. har raat (saptahanth sahit) ek hi samay main bistar par jaaen or prayek subah ek hi samay main uthne kii koshish karen.sangati aapke sharir ke bheetar neend ke chakra ko sudrudh karne main madad karti he.
2. apane aahaar ke prati sachet rahen, vishesh rup se sone ke samay ke kareeb.sote samay baari yaa bade bhojan se bachein, lekin yaa to bhukhe bistar par na jaaen.asuvidha aapako rakh sakati he.
3. shaam ko nicotine, sharaab or caffeine se bachein.nicotine or caffeine ke uttejk prabhaav hote hai jo aapako banaae rakh sakate hai.sharaab aapaki neend ko raat ke bich main baadhit kar sakati he.
4. sunishchit karen ki aapane ek bedroom kaa maahaul banaaya he jo sone ke liye anukool he.kamare jo shant, andhere or shant hai, aapako gahari neend main girane main madad karenge.
5. vyaayaam ko apni dincharya main shaamil karne kaa prayaas karen.din ke dauraan shaareerik rup se sakriy hone se aapke sharir ko shaam ko aaraam karne main madad mil sakati he.
assistant
<|system|>
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<|user|>
raat kii behatar neend lene main meri madad karne ke 5 tareeke kya hai?main jaagta rahata hum or mujhe lagata he ki mujhe apni neend kii gunvattta main sudhaar ke liye kuch sakriy kadam uthaane kii aavashyaktaa he.</s>
<|assistant|>
bilkul.yahaan kuch aadaten hai jo aapako behatar raat kii neend main sadak par madad kar sakati hai:

1. har raat (saptahanth sahit) ek hi samay main bistar par jaaen or prayek subah ek hi samay main uthne kii koshish karen.sangati aapke sharir ke bheetar neend ke chakra ko sudrudh karne main madad karti he.
2. apane aahaar ke prati sachet rahen, vishesh rup se sone ke samay ke kareeb.sote samay baari yaa bade bhojan se bachein, lekin yaa to bhukhe bistar par na jaaen.asuvidha aapako rakh sakati he.
3. shaam ko nicotine, sharaab or caffeine se bachein.nicotine or caffeine ke uttejk prabhaav hote hai jo aapako banaae rakh sakate hai.sharaab aapaki neend ko raat ke bich main baadhit kar sakati he.
4. sunishchit karen ki aapane ek bedroom kaa maahaul banaaya he jo sone ke liye anukool he.kamare jo shant, andhere or shant hai, aapako gahari neend main girane main madad karenge.
5. vyaayaam ko apni dincharya main shaamil karne kaa prayaas karen.din ke dauraan shaareerik rup se sakriy hone se aapke sharir ko shaam ko aaraam karne main madad mil sakati he.</s>
