I've been having a really hard time sleeping lately and it's affecting my day. I don't have time for an intricate routine, and I don't want to see a doctor or take medications. Help me come up with some tactics for getting better sleep at night.
system
main haal hi main ek bahut kathin samay so rahaa hum or yah mere din ko prabhavit kar rahaa he.mere paas ek jatil dincharya ke liye samay nahin he, or main ek doctor nahin dekhnaa chahta yaa dawaaen lenaa chahta hum.raat main behatar neend lene ke liye mujhe kuch ranneeti ke saath aane main madad karen.
user
paryaapt neend ke bina din jane ke liye yah avishwasaneey rup se vighatnkaaree ho saktaa he.saubhaahgya se, kai chijen hai jo kiye ja sakate hai jo saral hai or unhen doctor kii yatra yaa dawa kii aavashyaktaa nahin he.yahan kuch chijen hai jinhen aap aazmaana chaahate hai:

1. ek acchhee neend kaa kaarykram banaae rakhen - bistar par jane kii koshish karen or har raat or subah, saptahanth par bhi ek hi samay main jaagen.yadi aap bistar par jane ke samay se 20 minute main so nahin sakate hai, to uthne kii koshish karen or kuch aaraam karen, to phir se prayaas karen.

2. dekhen ki aap kya khate hai or pite hai - bistar par jane ke kuch ghanton ke bheetar baari yaa bade bhojan na karen, or bistar par na jaaen yaa yaa to bhukhe yaa bhojan se bharwaan na hon.iske alaava, nicotine, caffeine or alcohol sabhi neend ko prabhavit kar sakate hai, isliye un par nazar rakhen.

3. apane paryaavaran ko aaraam den - shaam ko prakaash ke sampark main na aane kii koshish karen, vishesh rup se sone se pehle.us kamare ko rakhen jahaan aap shant, andhere or shant sote hai.safed shor, yaa yearplag ke liye ek prashansak par vichaar karen.sone se thik pehle shant gatividhiyaan karnaa, jaise garm snaan karnaa, bhi madad kar saktaa he.

4. din ke samay ke saath saavdhaan rahen - yadi aap pate hai ki aapako din ke dauraan jhapai lene kii aavashyaktaa he, to ek ghante se adhik samay tak jhapai ko simit karne kii koshish karen, or din main der se jhapai lene kii koshish karen.yadi aap raat main kaam karte hai, to kuch neend ke liye kaam karne se pehle din main der se jhapai lene kii koshish karen.

5. apni dincharya main shaareerik gatividhi joden - sote samay sakriy hone se bachein, lekin yah sunishchit karne se ki aapako niyamit shaareerik gatividhi mil sakati he, acchhee neend ko badhaava dene main madad kar sakati he.iske alaava, baahar samay bitaana madadgaar he.

6. apni chintaaon se nipten - yadi aapke dimag main aisi chijen hai jinke bare main aap chintit hai or sone se pehle unhen hal nahin kar sakate hai, to unhen likhane kaa prayaas karen or agle din tak unhen alag kar den.dhyaan or sanghathan jaisi kuch tanaav prabandhan takneekon kaa prayaas karen.

yahan acchhee neend he!
assistant
<|system|>
</s>
<|user|>
main haal hi main ek bahut kathin samay so rahaa hum or yah mere din ko prabhavit kar rahaa he.mere paas ek jatil dincharya ke liye samay nahin he, or main ek doctor nahin dekhnaa chahta yaa dawaaen lenaa chahta hum.raat main behatar neend lene ke liye mujhe kuch ranneeti ke saath aane main madad karen.</s>
<|assistant|>
paryaapt neend ke bina din jane ke liye yah avishwasaneey rup se vighatnkaaree ho saktaa he.saubhaahgya se, kai chijen hai jo kiye ja sakate hai jo saral hai or unhen doctor kii yatra yaa dawa kii aavashyaktaa nahin he.yahan kuch chijen hai jinhen aap aazmaana chaahate hai:

1. ek acchhee neend kaa kaarykram banaae rakhen - bistar par jane kii koshish karen or har raat or subah, saptahanth par bhi ek hi samay main jaagen.yadi aap bistar par jane ke samay se 20 minute main so nahin sakate hai, to uthne kii koshish karen or kuch aaraam karen, to phir se prayaas karen.

2. dekhen ki aap kya khate hai or pite hai - bistar par jane ke kuch ghanton ke bheetar baari yaa bade bhojan na karen, or bistar par na jaaen yaa yaa to bhukhe yaa bhojan se bharwaan na hon.iske alaava, nicotine, caffeine or alcohol sabhi neend ko prabhavit kar sakate hai, isliye un par nazar rakhen.

3. apane paryaavaran ko aaraam den - shaam ko prakaash ke sampark main na aane kii koshish karen, vishesh rup se sone se pehle.us kamare ko rakhen jahaan aap shant, andhere or shant sote hai.safed shor, yaa yearplag ke liye ek prashansak par vichaar karen.sone se thik pehle shant gatividhiyaan karnaa, jaise garm snaan karnaa, bhi madad kar saktaa he.

4. din ke samay ke saath saavdhaan rahen - yadi aap pate hai ki aapako din ke dauraan jhapai lene kii aavashyaktaa he, to ek ghante se adhik samay tak jhapai ko simit karne kii koshish karen, or din main der se jhapai lene kii koshish karen.yadi aap raat main kaam karte hai, to kuch neend ke liye kaam karne se pehle din main der se jhapai lene kii koshish karen.

5. apni dincharya main shaareerik gatividhi joden - sote samay sakriy hone se bachein, lekin yah sunishchit karne se ki aapako niyamit shaareerik gatividhi mil sakati he, acchhee neend ko badhaava dene main madad kar sakati he.iske alaava, baahar samay bitaana madadgaar he.

6. apni chintaaon se nipten - yadi aapke dimag main aisi chijen hai jinke bare main aap chintit hai or sone se pehle unhen hal nahin kar sakate hai, to unhen likhane kaa prayaas karen or agle din tak unhen alag kar den.dhyaan or sanghathan jaisi kuch tanaav prabandhan takneekon kaa prayaas karen.

yahan acchhee neend he!</s>
