{"id":6727,"date":"2025-02-17T00:00:05","date_gmt":"2025-02-17T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6727"},"modified":"2025-02-17T17:25:19","modified_gmt":"2025-02-17T17:25:19","slug":"proven-tips-to-sleep-better-at-night","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/proven-tips-to-sleep-better-at-night\/","title":{"rendered":"\u0938\u093e\u092c\u093f\u0924 \u0938\u0941\u091d\u093e\u0935 \u0930\u093e\u0924 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0938\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f"},"content":{"rendered":"<p>\u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u092c\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964<\/p> <p>\u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0915\u093e \u0906\u092a\u0915\u0947 \u0939\u093e\u0930\u094d\u092e\u094b\u0928, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u092a\u0930 \u0924\u0924\u094d\u0915\u093e\u0932 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0907\u0938\u0938\u0947 \u0935\u091c\u0928 \u092d\u0940 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0914\u0930 \u092c\u091a\u094d\u091a\u094b\u0902 \u0926\u094b\u0928\u094b\u0902 \u092e\u0947\u0902 \u0930\u094b\u0917 \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u0907\u0938\u0915\u0947 \u0909\u0932\u091f \u0905\u091a\u094d\u091b\u0940 \u0928\u0940\u0902\u0926 \u0906\u092a\u0915\u094b \u0915\u092e \u0916\u093e\u0928\u0947, \u092c\u0947\u0939\u0924\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0939\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092a\u093f\u091b\u0932\u0947 \u0915\u0941\u091b \u0926\u0936\u0915\u094b\u0902 \u092e\u0947\u0902 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u0926\u094b\u0928\u094b\u0902 \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f \u0906\u0908 \u0939\u0948 \u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0932\u0947\u0928\u093e \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u091a\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u094b \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u092f\u0939\u093e\u0902 \u0930\u093e\u0924 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0938\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 17 \u0938\u092c\u0942\u0924 \u0906\u0927\u093e\u0930\u093f\u0924 \u091f\u093f\u092a\u094d\u0938 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902 \u0964<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.healthline.com\/hlcmsresource\/images\/AN_images\/sleep-updated-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"Sleep Updated\"\/><\/figure> <h2 class=\"wp-block-heading\">1. \u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0909\u091c\u094d\u091c\u094d\u0935\u0932 \u092a\u094d\u0930\u0915\u093e\u0936 \u090f\u0915\u094d\u0938\u092a\u094b\u091c\u0930 \u092c\u0922\u093c\u093e\u090f\u0902<\/h2> <p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u090f\u0915 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u092e\u092f \u0930\u0916\u0928\u0947 \u0935\u093e\u0932\u0940 \u0918\u0921\u093c\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a\u0915\u0940 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0906\u092a\u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915, \u0936\u0930\u0940\u0930 \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a \u091c\u093e\u0917\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091c\u092c \u092f\u0939 \u0938\u094b\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0939\u094b\u0924\u093e \u0939\u0948 \u0924\u094b \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0924\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u092f\u093e \u0924\u0947\u091c \u0930\u094b\u0936\u0928\u0940 \u0906\u092a\u0915\u0947 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0926\u093f\u0928 \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u0905\u0935\u0927\u093f \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902, \u0926\u093f\u0928 \u0909\u091c\u094d\u091c\u094d\u0935\u0932 \u092a\u094d\u0930\u0915\u093e\u0936 \u091c\u094b\u0916\u093f\u092e \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u0905\u0935\u0927\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906 \u0964 \u092f\u0939 \u092d\u0940 \u0938\u092e\u092f \u092f\u0939 \u096e\u0969% \u0938\u0947 \u0938\u094b \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0947 \u0932\u093f\u092f\u093e \u0915\u092e \u0964<\/p> <p>\u092a\u0941\u0930\u093e\u0928\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u0940 \u0924\u0930\u0939 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0926\u094b \u0918\u0902\u091f\u0947 \u0924\u0947\u091c \u0930\u094b\u0936\u0928\u0940 \u0915\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u092e\u0947\u0902 \u0906\u0928\u0947 \u0938\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0926\u094b \u0918\u0902\u091f\u0947 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0926\u0915\u094d\u0937\u0924\u093e \u092e\u0947\u0902 80% \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0964<\/p> <p>\u091c\u092c\u0915\u093f \u0938\u092c\u0938\u0947 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0917\u0902\u092d\u0940\u0930 \u0928\u0940\u0902\u0926 \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0939\u0948, \u0926\u0948\u0928\u093f\u0915 \u092a\u094d\u0930\u0915\u093e\u0936 \u091c\u094b\u0916\u093f\u092e \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0906\u092a \u092e\u0926\u0926 \u092d\u0940 \u0905\u0917\u0930 \u0906\u092a \u0914\u0938\u0924 \u0928\u0940\u0902\u0926 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0939\u094b\u0917\u093e \u0964<\/p> <p>\u0926\u0948\u0928\u093f\u0915 \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u091c\u094b\u0916\u093f\u092e \u0939\u094b \u0930\u0939\u0940 \u0939\u0948 \u092f\u093e-\u092f\u0926\u093f \u092f\u0939 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b-\u090f\u0915 \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u0909\u091c\u094d\u091c\u094d\u0935\u0932 \u092a\u094d\u0930\u0915\u093e\u0936 \u0921\u093f\u0935\u093e\u0907\u0938 \u092f\u093e \u092c\u0932\u094d\u092c \u092e\u0947\u0902 \u0928\u093f\u0935\u0947\u0936 \u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">2. \u0936\u093e\u092e \u0915\u094b \u0928\u0940\u0932\u0940 \u092c\u0924\u094d\u0924\u0940 \u090f\u0915\u094d\u0938\u092a\u094b\u091c\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902<\/h2> <p>\u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092a\u094d\u0930\u0915\u093e\u0936 \u0915\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u092e\u0947\u0902 \u0906\u0928\u093e \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0930\u093e\u0924 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0936 \u090f\u0915\u094d\u0938\u092a\u094b\u091c\u0930 \u0915\u093e \u0935\u093f\u092a\u0930\u0940\u0924 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092b\u093f\u0930, \u092f\u0939 \u0906\u092a\u0915\u0947 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u092a\u0930 \u0907\u0938\u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u0948, \u092f\u0939 \u0938\u094b\u091a \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u091a\u0915\u0930\u093e \u0926\u0947\u0928\u0947\u0935\u093e\u0932\u093e \u092f\u0939 \u0905\u092d\u0940 \u092d\u0940 \u0926\u093f\u0928 \u0939\u0948 \u0964 \u0907\u0938\u0938\u0947 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u091c\u0948\u0938\u0947 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u094b \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0928\u0940\u0932\u0940 \u0930\u094b\u0936\u0928\u0940-\u091c\u094b \u0938\u094d\u092e\u093e\u0930\u094d\u091f\u092b\u094b\u0928 \u0914\u0930 \u0915\u0902\u092a\u094d\u092f\u0942\u091f\u0930 \u091c\u0948\u0938\u0947 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u0949\u0928\u093f\u0915 \u0909\u092a\u0915\u0930\u0923 \u092c\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0909\u0924\u094d\u0938\u0930\u094d\u091c\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902-\u0907\u0938 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0916\u0930\u093e\u092c \u0939\u0948 \u0964<\/p> <p>\u0915\u0908 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0906\u092a \u0930\u093e\u0924 \u0915\u0947 \u0928\u0940\u0932\u0947 \u092a\u094d\u0930\u0915\u093e\u0936 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li>Wear glasses that block blue light.<\/li><li>Download an app such as\u00a0f.lux\u00a0to block blue light on your laptop or computer.<\/li><li>Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.<\/li><li>Stop watching TV and turn off any bright lights two hours before heading to bed.<\/li><\/ul> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Blue light tricks your body into thinking it\u2019s daytime. There are several ways you can reduce blue light exposure in the evening.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">3. \u0926\u093f\u0928 \u092e\u0947\u0902 \u0926\u0947\u0930 \u0938\u0947 \u0915\u0948\u092b\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928 \u0915\u0930\u0947\u0902<\/h2> <p>\u0915\u0948\u092b\u0940\u0928 \u0915\u0947 \u0915\u0908 \u0932\u093e\u092d \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0940 \u0906\u092c\u093e\u0926\u0940 \u0915\u0947 90% \u0926\u094d\u0935\u093e\u0930\u093e \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0916\u0941\u0930\u093e\u0915 \u0927\u094d\u092f\u093e\u0928, \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0916\u0947\u0932 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u091c\u092c \u0926\u093f\u0928 \u092e\u0947\u0902 \u0926\u0947\u0930 \u0938\u0947 \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0915\u0949\u092b\u0940 \u0906\u092a\u0915\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0930\u093e\u0924 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u091b\u0939 \u0918\u0902\u091f\u0947 \u0924\u0915 \u0915\u0948\u092b\u0940\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u093e\u092b\u0940 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e<\/p> <p>\u0915\u0948\u092b\u0940\u0928 \u0906\u092a\u0915\u0947 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 6-8 \u0918\u0902\u091f\u0947 \u0924\u0915 \u090a\u0902\u091a\u093e \u0930\u0939 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f, 3-4 \u092a\u0940 \u0915\u0947 \u092c\u093e\u0926 \u092c\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u0949\u092b\u0940 \u092a\u0940\u0928\u093e.m \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0928\u0939\u0940\u0902 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 &#8211; \u0916\u093e\u0938\u0915\u0930 \u092f\u0926\u093f \u0906\u092a \u0915\u0948\u092b\u0940\u0928 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u0948\u0902 \u092f\u093e \u0938\u094b\u0928\u0947 \u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948 <\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0926\u0947\u0930 \u0938\u0947 \u0926\u094b\u092a\u0939\u0930 \u092f\u093e \u0936\u093e\u092e \u092e\u0947\u0902 \u090f\u0915 \u0915\u092a \u0915\u0949\u092b\u0940 \u0915\u0940 \u0932\u093e\u0932\u0938\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0921\u093f\u0915\u0948\u092b\u093c\u093f\u0928\u0947\u091f\u0947\u0921 \u0915\u0949\u092b\u0940 \u0915\u0947 \u0938\u093e\u0925 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0947\u0902\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">4. \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u092f\u093e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0926\u093f\u0928 \u0915\u0940 \u091d\u092a\u0915\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902<\/h2> <p>\u091c\u092c\u0915\u093f \u0936\u0949\u0930\u094d\u091f \u092a\u093e\u0935\u0930 \u0928\u0948\u092a\u094d\u0938 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0932\u0902\u092c\u0940 \u092f\u093e \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0928\u0948\u092a\u093f\u0902\u0917 \u0906\u092a\u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u094b \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0926\u093f\u0928 \u092e\u0947\u0902 \u0938\u094b\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0918\u0921\u093c\u0940 \u092d\u094d\u0930\u092e\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0906\u092a \u0930\u093e\u0924 \u092e\u0947\u0902 \u0938\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0915\u094b \u0926\u093f\u0928 \u092e\u0947\u0902 \u091d\u092a\u0915\u0940 \u0932\u0947\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0928\u0940\u0902\u0926 \u0906 \u0930\u0939\u0940 \u0938\u092e\u093e\u092a\u094d\u0924 \u0939\u094b \u0917\u092f\u093e \u0964<\/p> <p>\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0915\u0939\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f 30 \u092e\u093f\u0928\u091f \u092f\u093e \u0909\u0938\u0938\u0947 \u0915\u092e \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u091d\u092a\u0915\u0940 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0926\u093f\u0928 \u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u0905\u092c \u091d\u092a\u0915\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u094b \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0926\u093f\u0928 \u0915\u0940 \u091d\u092a\u0915\u0940 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0930\u093e\u0924 \u092e\u0947\u0902 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092f\u093e \u092c\u093e\u0927\u093f\u0924 \u0928\u0940\u0902\u0926 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0926\u093f\u0928 \u0915\u0940 \u091d\u092a\u0915\u0940 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u094b\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u091a\u093f\u0902\u0924\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964 \u0928\u0948\u092a\u093f\u0902\u0917 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">5. \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u092e\u092f \u092a\u0930 \u0938\u094b\u0928\u0947 \u0914\u0930 \u091c\u0917\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902<\/h2> <p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u090f\u0915 \u0938\u0947\u091f \u0932\u0942\u092a \u092a\u0930 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u094b \u0938\u0942\u0930\u094d\u092f\u094b\u0926\u092f \u0914\u0930 \u0938\u0942\u0930\u094d\u092f\u093e\u0938\u094d\u0924 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0941\u0926 \u0915\u094b \u0938\u0902\u0930\u0947\u0916\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0905\u092a\u0928\u0940 \u0928\u0940\u0902\u0926 \u0914\u0930 \u091c\u093e\u0917\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u0939\u094b\u0928\u0947 \u0915\u0947 \u0928\u093e\u0924\u0947 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0915\u0939\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u091c\u093f\u0928 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u093e\u0938 \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0928\u0940\u0902\u0926 \u0915\u093e \u092a\u0948\u091f\u0930\u094d\u0928 \u0925\u093e \u0914\u0930 \u0935\u0947 \u0938\u092a\u094d\u0924\u093e\u0939\u093e\u0902\u0924 \u092e\u0947\u0902 \u0926\u0947\u0930 \u0938\u0947 \u0938\u094b\u0928\u0947 \u0917\u090f \u0925\u0947 , \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u0942\u091a\u0928\u093e \u0926\u0940 \u0964<\/p> <p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0928\u0947 \u092a\u094d\u0930\u0915\u093e\u0936 \u0921\u093e\u0932\u093e \u0939\u0948 \u0915\u093f \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0928\u0940\u0902\u0926 \u092a\u0948\u091f\u0930\u094d\u0928 \u0906\u092a\u0915\u0947 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0914\u0930 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0926\u0932 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0938\u094b\u0928\u0947 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0928\u0940\u0902\u0926 \u0938\u0947 \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u091c\u093e\u0917\u0928\u0947 \u0914\u0930 \u0938\u092e\u093e\u0928 \u0938\u092e\u092f \u092a\u0930 \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u091c\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u092e\u0947\u0902 \u092a\u0921\u093c\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u0915\u0908 \u0939\u092b\u094d\u0924\u094b\u0902 \u0915\u0947 \u092c\u093e\u0926, \u0906\u092a\u0915\u094b \u0905\u0932\u093e\u0930\u094d\u092e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u092d\u0940 \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Try to get into a regular sleep\/wake cycle \u2014 especially on the weekends. If possible, try to wake up naturally at a similar time every day.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">6. \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0932\u0947\u0902<\/h2> <p>\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0928\u0940\u0902\u0926 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u092c\u0924\u093e\u0924\u093e \u0939\u0948 \u091c\u092c \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u0938\u093f\u0930 \u0939\u094b\u0924\u093e \u0939\u0948<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9556097\" target=\"_blank\">.<\/a><\/p> <p>\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u090f\u0915 \u092c\u0947\u0939\u0926 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0928\u0940\u0902\u0926 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0905\u0915\u094d\u0938\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e, \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u094b \u091c\u093e\u0928\u0947 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0906\u0938\u093e\u0928 \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0947 2 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906 \u0914\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u094b \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0940 \u0964 \u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u0938\u092e\u0942\u0939 \u0915\u093e \u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u094b \u0917\u092f\u093e \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 15% \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906\u0964<\/p> <p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0909\u092a\u0930\u094b\u0915\u094d\u0924 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0915\u093f\u0938\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0915\u094b\u0908 \u0928\u093f\u0915\u093e\u0938\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0940 \u0938\u0942\u091a\u0928\u093e \u0928\u0939\u0940\u0902 \u0926\u0940 \u0917\u0908 \u0925\u0940\u0964<\/p> <p>\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u092f\u093e\u0924\u094d\u0930\u093e \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0914\u0930 \u090f\u0915 \u0928\u090f \u0938\u092e\u092f \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092e\u0947\u0902 \u0938\u092e\u093e\u092f\u094b\u091c\u0928 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u092d\u0940 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0915\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0915\u0941\u091b \u0926\u0947\u0936\u094b\u0902 \u092e\u0947\u0902, \u0906\u092a\u0915\u094b \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0928\u0941\u0938\u094d\u0916\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0926\u0942\u0938\u0930\u094b\u0902 \u092e\u0947\u0902, \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0926\u0941\u0915\u093e\u0928\u094b\u0902 \u092f\u093e \u0911\u0928\u0932\u093e\u0907\u0928 \u092e\u0947\u0902 \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0964 \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u0932\u0917\u092d\u0917 1-5 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e 30-60 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0932\u0947\u0902\u0964<\/p> <p>\u0905\u092a\u0928\u0940 \u0938\u0939\u0928\u0936\u0940\u0932\u0924\u093e \u0915\u093e \u0906\u0915\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902, \u0914\u0930 \u092b\u093f\u0930 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0928\u0941\u0938\u093e\u0930 \u0907\u0938\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u093e\u090f\u0902\u0964 \u091a\u0942\u0902\u0915\u093f \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0930\u0938\u093e\u092f\u0928 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0915\u094b \u092c\u0926\u0932 \u0938\u0915\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092f\u0939 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a \u0909\u092a\u092f\u094b\u0917 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092a\u0947\u0936\u0947\u0935\u0930 \u0915\u0947 \u0938\u093e\u0925 \u091c\u093e\u0902\u091a \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092c\u091a\u094d\u091a\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u0902\u0926 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u090f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0915\u0947 \u0938\u093e\u0925 \u092d\u0940 \u092c\u093e\u0924 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938 \u092a\u0942\u0930\u0915 \u0915\u0947 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0909\u092a\u092f\u094b\u0917 \u0915\u093e \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1\u20135 mg around 30\u201360 minutes before heading to bed.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">7. \u0907\u0928 \u0905\u0928\u094d\u092f \u092a\u0942\u0930\u0915 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902<\/h2> <p>\u0915\u0908 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u091b\u0942\u091f \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0914\u0930 \u0906\u092a \u0938\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0938\u0939\u093f\u0924:<\/p> <ul class=\"wp-block-list\"><li><strong>Ginkgo biloba:<\/strong>\u00a0A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30\u201360 minutes before bed.<\/li><li><strong>Glycine:<\/strong>\u00a0A few studies show that 3 grams of the\u00a0amino acid\u00a0glycine can improve sleep quality .<\/li><li><strong>Valerian root:<\/strong>\u00a0Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed .<\/li><li><strong>Magnesium:<\/strong>\u00a0Responsible for\u00a0over 600 reactions\u00a0within your body, magnesium can improve relaxation and enhance sleep quality.<\/li><li><strong>L-theanine:<\/strong>\u00a0An amino acid, l-theanine can improve relaxation and sleep. Take 100\u2013200 mg before bed .<\/li><li><strong>Lavender:<\/strong>\u00a0A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80\u2013160 mg containing 25\u201346% linalool<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22612017\" target=\"_blank\">.<\/a><\/li><\/ul> <p>\u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u0915\u0947\u0935\u0932 \u0907\u0928 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u090f\u0915 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u091c\u092c\u0915\u093f \u0935\u0947 \u0928\u0940\u0902\u0926 \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u091c\u093e\u0926\u0941\u0908 \u0917\u094b\u0932\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0935\u0947 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u092c \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0928\u0940\u0902\u0926 \u0930\u0923\u0928\u0940\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u0941\u0915\u094d\u0924\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">8. \u0936\u0930\u093e\u092c \u0928 \u092a\u0940\u090f\u0902<\/h2> <p>\u0930\u093e\u0924 \u092e\u0947\u0902 \u092a\u0947\u092f \u0915\u0947 \u090f\u0915 \u091c\u094b\u0921\u093c\u0947 \u0915\u094b \u0921\u093e\u0909\u0928\u093f\u0902\u0917 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u0906\u092a\u0915\u0940 \u0928\u0940\u0902\u0926 \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0915\u094b \u0938\u094d\u0932\u0940\u092a \u090f\u092a\u0928\u093f\u092f\u093e, \u0916\u0930\u094d\u0930\u093e\u091f\u094b\u0902 \u0914\u0930 \u092c\u093e\u0927\u093f\u0924 \u0928\u0940\u0902\u0926 \u092a\u0948\u091f\u0930\u094d\u0928 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u093e\u0930\u0923 \u092f\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0930\u093e\u0924 \u0915\u0947 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092d\u0940 \u092c\u0926\u0932 \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0930\u093e\u0924 \u092e\u0947\u0902 \u0936\u0930\u093e\u092c \u0915\u0940 \u0916\u092a\u0924 \u092e\u093e\u0928\u0935 \u0935\u093f\u0915\u093e\u0938 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 (\u090f\u091a\u091c\u0940\u090f\u091a) \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u093e\u0924 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0906\u0908, \u091c\u094b \u0906\u092a\u0915\u0947 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u092e\u0947\u0902 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0915\u0908 \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u092e\u0941\u0916 \u0915\u093e\u0930\u094d\u092f \u0939\u0948\u0902\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">9. \u0905\u092a\u0928\u0947 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u0947 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0947\u0902<\/h2> <p>\u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u093e \u092e\u093e\u0928\u0928\u093e \u0939\u0948 \u0915\u093f \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u093e \u092e\u093e\u0939\u094c\u0932 \u0914\u0930 \u0907\u0938\u0915\u093e \u0938\u0947\u091f\u0905\u092a \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u092e\u0941\u0916 \u0915\u093e\u0930\u0915 \u0939\u0948\u0902 \u0964<\/p> <p>\u0907\u0928 \u0915\u093e\u0930\u0915\u094b\u0902 \u092e\u0947\u0902 \u0924\u093e\u092a\u092e\u093e\u0928, \u0936\u094b\u0930, \u092c\u093e\u0939\u0930\u0940 \u0930\u094b\u0936\u0928\u0940 \u0914\u0930 \u092b\u0930\u094d\u0928\u0940\u091a\u0930 \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092c\u093e\u0939\u0930\u0940 \u0936\u094b\u0930, \u0905\u0915\u094d\u0938\u0930 \u092f\u093e\u0924\u093e\u092f\u093e\u0924 \u0938\u0947, \u0917\u0930\u0940\u092c \u0928\u0940\u0902\u0926 \u0914\u0930 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u0947 \u092e\u093e\u0939\u094c\u0932 \u092a\u0930 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u0932\u0917\u092d\u0917 50% \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0928\u0947 \u0936\u094b\u0930 \u0914\u0930 \u092a\u094d\u0930\u0915\u093e\u0936 \u0915\u092e \u0939\u094b\u0928\u0947 \u092a\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0926\u0947\u0916\u093e\u0964<\/p> <p>\u0905\u092a\u0928\u0947 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u0947 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u0932\u093e\u0930\u094d\u092e \u0918\u0921\u093c\u093f\u092f\u094b\u0902 \u091c\u0948\u0938\u0947 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0938\u0947 \u092c\u093e\u0939\u0930\u0940 \u0936\u094b\u0930, \u092a\u094d\u0930\u0915\u093e\u0936 \u0914\u0930 \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u0930\u094b\u0936\u0928\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u092c\u0947\u0921\u0930\u0942\u092e \u090f\u0915 \u0936\u093e\u0902\u0924, \u0906\u0930\u093e\u092e, \u0938\u093e\u092b \u0914\u0930 \u0938\u0941\u0916\u0926 \u091c\u0917\u0939 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Optimize your bedroom environment by eliminating external light and noise to get better sleep.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">10. \u0905\u092a\u0928\u0947 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u093e \u0924\u093e\u092a\u092e\u093e\u0928 \u0938\u0947\u091f \u0915\u0930\u0947\u0902<\/h2> <p>\u0936\u0930\u0940\u0930 \u0914\u0930 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u093e \u0924\u093e\u092a\u092e\u093e\u0928 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u094b \u092d\u0940 \u0917\u0939\u0930\u093e\u0908 \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092f\u093e \u0917\u0930\u094d\u092e \u0938\u094d\u0925\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u0905\u0928\u0941\u092d\u0935 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u092f\u0939 \u092c\u0939\u0941\u0924 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u092c \u092f\u0939 \u092c\u0939\u0941\u0924 \u0917\u0930\u094d\u092e \u0939\u0948 \u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092c\u093e\u0939\u0930\u0940 \u0936\u094b\u0930 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1811316\" target=\"_blank\">.<\/a><\/p> <p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0936\u0930\u0940\u0930 \u0914\u0930 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u091c\u093e\u0917\u0928\u0947 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0932\u0917\u092d\u0917 70 \u0921\u093f\u0917\u094d\u0930\u0940 \u090f\u092b (20 \u0921\u093f\u0917\u094d\u0930\u0940 \u0938\u0947\u0932\u094d\u0938\u093f\u092f\u0938) \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0924\u093e\u092a\u092e\u093e\u0928 \u0932\u0917\u0924\u093e \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e\u0913\u0902 \u0914\u0930 \u0906\u0926\u0924\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Test different temperatures to find out which is most comfortable for you. Around 70\u00b0F (20\u00b0C) is best for most people.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">11. \u0926\u0947\u0930 \u0936\u093e\u092e \u0915\u094b \u092e\u0924 \u0916\u093e\u0913<\/h2> <p>\u0926\u0947\u0930 \u0930\u093e\u0924 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u090f\u091a\u091c\u0940\u090f\u091a \u0914\u0930 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u093f\u0932\u0940\u091c \u0926\u094b\u0928\u094b\u0902 \u092a\u0930 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u0909\u0938 \u0928\u0947 \u0915\u0939\u093e, \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u0947\u0930 \u0930\u093e\u0924 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u090f\u0915 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u091a\u093e\u0930 \u0918\u0902\u091f\u0947 \u092a\u0939\u0932\u0947 \u0916\u093e\u090f \u0917\u090f \u090f\u0915 \u0909\u091a\u094d\u091a \u0915\u093e\u0930\u094d\u092c \u092d\u094b\u091c\u0928 \u0928\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u094b \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0940 \u0964<\/p> <p>\u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0915\u093f \u090f\u0915 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092d\u0940 \u0928\u0940\u0902\u0926 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906 \u0939\u0948, \u092f\u0939 \u0926\u0930\u094d\u0936\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0939\u092e\u0947\u0936\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0916\u093e\u0938\u0915\u0930 \u092f\u0926\u093f \u0906\u092a \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">12. \u0906\u0930\u093e\u092e \u0915\u0930\u094b \u0914\u0930 \u0936\u093e\u092e \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092e\u0928 \u0938\u093e\u092b<\/h2> <p>\u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u094b \u0909\u0928\u094d\u0939\u0947\u0902 \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0924\u0915\u0928\u0940\u0915 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0914\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u0914\u0930 \u0906\u092e \u0924\u0915\u0928\u0940\u0915 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u090f\u0915 \u0906\u0930\u093e\u092e \u092e\u093e\u0932\u093f\u0936 \u091c\u094b \u0932\u094b\u0917 \u092c\u0940\u092e\u093e\u0930 \u0925\u0947 \u092e\u0947\u0902 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906 \u0964<\/p> <p>\u0930\u0923\u0928\u0940\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u0938\u0947 \u0938\u0902\u0917\u0940\u0924 \u0938\u0941\u0928\u0928\u093e, \u090f\u0915 \u0915\u093f\u0924\u093e\u092c \u092a\u0922\u093c\u0928\u093e, \u0917\u0930\u094d\u092e \u0938\u094d\u0928\u093e\u0928 \u0915\u0930\u0928\u093e, \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e, \u0917\u0939\u0930\u0940 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u093e \u0914\u0930 \u0926\u0943\u0936\u094d\u092f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p> <p>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902 \u0914\u0930 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u094d\u092f\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">13. \u090f\u0915 \u0906\u0930\u093e\u092e \u0938\u094d\u0928\u093e\u0928 \u092f\u093e \u0936\u0949\u0935\u0930 \u0932\u0947 \u0932\u094b<\/h2> <p>\u090f\u0915 \u0906\u0930\u093e\u092e \u0938\u094d\u0928\u093e\u0928 \u092f\u093e \u0936\u0949\u0935\u0930 \u092c\u0947\u0939\u0924\u0930 \u0938\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0914\u0930 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p> <p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0935\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u092e\u0917\u094d\u0930 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b &#8211; \u0916\u093e\u0938\u0915\u0930 \u092a\u0941\u0930\u093e\u0928\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u096f\u0966 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u090f\u0915 \u0917\u0930\u094d\u092e \u0938\u094d\u0928\u093e\u0928 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906 \u0914\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 \u092a\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0940 \u0964<\/p> <p>\u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0930\u0942\u092a \u0938\u0947, \u092f\u0926\u093f \u0906\u092a \u0930\u093e\u0924 \u092e\u0947\u0902 \u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0928\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092c\u0938 \u0917\u0930\u094d\u092e \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0938\u094d\u0928\u093e\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0928\u0940\u0902\u0926 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">14. \u090f\u0915 \u0928\u0940\u0902\u0926 \u0935\u093f\u0915\u093e\u0930 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0936\u093e\u0938\u0928<\/h2> <p>\u090f\u0915 \u0905\u0902\u0924\u0930\u094d\u0928\u093f\u0939\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u0906\u092a\u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0906\u092e \u092e\u0941\u0926\u094d\u0926\u093e \u0938\u094d\u0932\u0940\u092a \u090f\u092a\u0928\u093f\u092f\u093e \u0939\u0948, \u091c\u094b \u0905\u0938\u0902\u0917\u0924 \u0914\u0930 \u092c\u093e\u0927\u093f\u0924 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948\u0964 \u0907\u0938 \u0935\u093f\u0915\u093e\u0930 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 \u0938\u094b\u0924\u0947 \u0938\u092e\u092f \u092c\u093e\u0930 &#8211; \u092c\u093e\u0930 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u093e \u092c\u0902\u0926 \u0915\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 .<\/p> <p>\u092f\u0939 \u0938\u094d\u0925\u093f\u0924\u093f \u0906\u092a\u0915\u0947 \u0935\u093f\u091a\u093e\u0930 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u0926\u093e\u0935\u093e \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0915\u093f 24% \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0914\u0930 9% \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u0938\u094d\u0932\u0940\u092a \u090f\u092a\u0928\u093f\u092f\u093e \u0939\u0948 \u0964<\/p> <p>\u0905\u0928\u094d\u092f \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0928\u093f\u0926\u093e\u0928 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u092e\u0947\u0902 \u0928\u0940\u0902\u0926 \u0906\u0902\u0926\u094b\u0932\u0928 \u0935\u093f\u0915\u093e\u0930 \u0914\u0930 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0928\u0940\u0902\u0926\/\u091c\u093e\u0917\u094b \u0935\u093f\u0915\u093e\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u091c\u094b \u0936\u093f\u092b\u094d\u091f \u0936\u094d\u0930\u092e\u093f\u0915\u094b\u0902 \u092e\u0947\u0902 \u0906\u092e \u0939\u0948\u0902 \u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a\u0928\u0947 \u0939\u092e\u0947\u0936\u093e \u0928\u0940\u0902\u0926 \u0938\u0947 \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u093f\u092f\u093e \u0939\u0948, \u0924\u094b \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0928\u093e \u092c\u0941\u0926\u094d\u0927\u093f\u092e\u093e\u0928\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">15. \u090f\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092c\u093f\u0938\u094d\u0924\u0930, \u0917\u0926\u094d\u0926\u0947 \u0914\u0930 \u0924\u0915\u093f\u092f\u093e \u091c\u093e\u0913<\/h2> <p>\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0906\u0936\u094d\u091a\u0930\u094d\u092f \u0939\u0948 \u0915\u093f \u0915\u094d\u092f\u094b\u0902 \u0935\u0947 \u0939\u092e\u0947\u0936\u093e \u090f\u0915 \u0939\u094b\u091f\u0932 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0938\u094b \u091c\u093e\u0913 \u0964<\/p> <p>\u0906\u0930\u093e\u092e \u0915\u0947 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092d\u0940 \u0928\u0940\u0902\u0926 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 28 \u0926\u093f\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0928\u090f \u0917\u0926\u094d\u0926\u0947 \u0915\u0947 \u0932\u093e\u092d\u094b\u0902 \u0915\u094b \u0926\u0947\u0916\u093e, \u0916\u0941\u0932\u093e\u0938\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u096b\u096d% \u0938\u0947 \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u0915\u092e, \u0915\u0902\u0927\u0947 \u0926\u0930\u094d\u0926 \u096c\u0966% \u0914\u0930 \u092a\u0940\u0920 \u0915\u0920\u094b\u0930\u0924\u093e \u0938\u0947 \u096b\u096f% \u0964 \u0907\u0938\u0938\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u092d\u0940 60 \u092b\u0940\u0938\u0926 \u0915\u093e \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906\u0964<\/p> <p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0928\u090f \u092c\u093f\u0938\u094d\u0924\u0930 \u0928\u0940\u0902\u0926 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0916\u0930\u093e\u092c \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0947 \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0917\u0926\u094d\u0926\u0947 \u0914\u0930 \u092c\u093f\u0938\u094d\u0924\u0930 \u092c\u0947\u0939\u0926 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092a\u0930\u0915 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u094b \u0905\u092a\u0917\u094d\u0930\u0947\u0921 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0940 \u092a\u0938\u0902\u0926 \u0915\u094b \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092a\u0938\u0902\u0926 \u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u092f\u0939 \u0905\u0928\u0941\u0936\u0902\u0938\u093e \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a \u0915\u092e \u0938\u0947 \u0915\u092e \u0939\u0930 5-8 \u0938\u093e\u0932 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u094b \u0905\u092a\u0917\u094d\u0930\u0947\u0921 \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0915\u0908 \u0935\u0930\u094d\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0917\u0926\u094d\u0926\u0947 \u092f\u093e \u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u0940 \u091c\u0917\u0939 \u0928\u0939\u0940\u0902 \u0939\u0948, \u092f\u0939 \u090f\u0915 \u092c\u0939\u0941\u0924 \u091c\u0932\u094d\u0926\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948-\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0938\u0902\u092d\u0935\u0924\u0903 \u092e\u0939\u0902\u0917\u093e-\u0920\u0940\u0915 \u0939\u0948 \u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5\u20138 years.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">16. \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e &#8211; \u0932\u0947\u0915\u093f\u0928 \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0928\u0939\u0940\u0902<\/h2> <p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0940 \u0928\u0940\u0902\u0926 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0928\u0940\u0902\u0926 \u0915\u0947 \u0938\u092d\u0940 \u092a\u0939\u0932\u0941\u0913\u0902 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p> <p>\u092a\u0941\u0930\u093e\u0928\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u0915\u093f\u090f \u0917\u090f \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092f\u0939 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u0938\u094b \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u0906\u0927\u093e \u0938\u092e\u092f \u0932\u0917 \u0917\u092f\u093e \u0914\u0930 \u0930\u093e\u0924 \u092e\u0947\u0902 41 \u092e\u093f\u0928\u091f \u0915\u0940 \u0928\u0940\u0902\u0926 \u0932\u0940 \u0917\u0908 .<\/p> <p>\u0917\u0902\u092d\u0940\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0926\u0935\u093e\u0913\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0932\u093e\u092d \u0915\u0940 \u092a\u0947\u0936\u0915\u0936 \u0915\u0940\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u092e \u0938\u092e\u092f \u096b\u096b% \u0938\u0947 \u0938\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0915\u0941\u0932 \u0930\u093e\u0924 \u091c\u093e\u0917\u0928\u093e 30% \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0938\u0947 15% \u091c\u092c\u0915\u093f \u0915\u0941\u0932 \u0928\u0940\u0902\u0926 \u0938\u092e\u092f 18% \u0938\u0947 \u092c\u0922\u093c \u0930\u0939\u0940 \u0939\u0948 \u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0926\u0948\u0928\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u092f\u0939 \u0926\u093f\u0928 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0926\u0947\u0930 \u0938\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0909\u0924\u094d\u0924\u0947\u091c\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u0914\u0930 \u090f\u092a\u093f\u0928\u0947\u092b\u094d\u0930\u0940\u0928 \u0914\u0930 \u090f\u0921\u094d\u0930\u0947\u0928\u093e\u0932\u093e\u0908\u0928 \u091c\u0948\u0938\u0947 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0915\u094b\u0908 \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u093e, \u0907\u0938\u0932\u093f\u090f \u092f\u0939 \u0938\u094d\u092a\u0937\u094d\u091f \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Regular exercise during daylight hours is one of the best ways to ensure a good night\u2019s sleep.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">17. \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0928 \u092a\u0940\u090f\u0902<\/h2> <p>\u0930\u093e\u0924 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u0947\u0936\u093e\u092c \u0915\u0947 \u0932\u093f\u090f \u0928\u0915\u094d\u091f\u0941\u0930\u093f\u092f\u093e \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0936\u092c\u094d\u0926 \u0939\u0948\u0964 \u092f\u0939 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u0926\u093f\u0928 \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0940 \u092c\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u0940\u0928\u0947 \u0915\u0947 \u0938\u092e\u093e\u0928 \u0932\u0915\u094d\u0937\u0923 \u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0928\u0947\u0924\u0943\u0924\u094d\u0935 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u0948\u0902 \u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u091c\u0932\u092f\u094b\u091c\u0928 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0926\u0947\u0930 \u0936\u093e\u092e \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u093e \u092c\u0941\u0926\u094d\u0927\u093f\u092e\u093e\u0928\u0940 \u0939\u0948\u0964<\/p> <p>\u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902 \u0915\u093f \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u091c\u093e\u0928\u0947 \u0938\u0947 1-2 \u0918\u0902\u091f\u0947 \u092a\u0939\u0932\u0947 \u0915\u094b\u0908 \u092d\u0940 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0928 \u092a\u0940\u090f\u0902\u0964<\/p> <p>\u0906\u092a\u0915\u094b \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u091c\u093e\u0928\u0947 \u0938\u0947 \u0920\u0940\u0915 \u092a\u0939\u0932\u0947 \u092c\u093e\u0925\u0930\u0942\u092e \u0915\u093e \u092d\u0940 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0938\u0947 \u0930\u093e\u0924 \u092e\u0947\u0902 \u091c\u093e\u0917\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Reduce fluid intake in the late evening and try to use the bathroom right before bed.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">\u0938\u093e\u0930<\/h2> <p>\u0928\u0940\u0902\u0926 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u092c\u0921\u093c\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u096e\u096f% \u0914\u0930 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u096b\u096b% \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u092e\u094b\u091f\u093e\u092a\u0947 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0940\u0902\u0926 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0964<\/p> <p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u0928\u093f\u0915\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0930\u093e\u0924 7-8 \u0918\u0902\u091f\u0947 \u0938\u0947 \u092d\u0940 \u0915\u092e \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0907\u0937\u094d\u091f\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u092e\u0947\u0902 \u0930\u0941\u091a\u093f \u0930\u0916\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u0928\u0940\u0902\u0926 \u0915\u094b \u0938\u0930\u094d\u0935\u094b\u091a\u094d\u091a \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u092c\u0928\u093e\u0928\u0940 \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u090a\u092a\u0930 \u0926\u093f\u090f \u0917\u090f \u0915\u0941\u091b \u0938\u0941\u091d\u093e\u0935\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u092c\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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