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ঘুমের সমস্যা থেকে মুক্তি পাবেন যেভাবে

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ইত্তেহাদ নিউজ ডেস্কভিন্ন মানসিক রোগের সঙ্গে ঘুমের সমস্যা জড়িয়ে থাকে। আবার শুধু ঘুম সংক্রান্ত কিছু সমস্যাও রোগ হিসাবে দেখা যায়। ইনসোমনিয়া নামক রোগে ঘুম আসতে দেরি হয় বা তাড়াতাড়ি ভেঙে যায় বা ঘুম থেকে ওঠার পরে সতেজভাব অনুভূত হয় না। হাইপার সোমনিয়া নামক রোগে রোগী সারারাত ঘুমানোর পরে দিনেরবেলায়ও ঘুম ঘুম ভাব অনুভব করেন। নারকোলেপ্সি নামক রোগে রোগী হঠাৎ হঠাৎ ঘুমিয়ে পড়েন। এ রোগে আক্রান্তরা গাড়ি চালাতে গিয়ে ঘুমিয়ে পড়লে দুর্ঘটনা ঘটার সম্ভাবনা থাকে। অনেক সময় আমাদের ঘুমের স্বাভাবিক চক্র নষ্ট হয়ে যায়।

যেমন গভীর রাতে ঘুমিয়ে দুপুর বেলা ঘুম থেকে ওঠা, সন্ধের সময় ঘুমিয়ে মাঝ রাতে উঠে পড়া, ঘুমাতে যাওয়ার ও ঘুম থেকে ওঠার কোনো নির্দিষ্ট সময় না থাকা, জেট ল্যাগ ইত্যাদি। আবার ঘুমের মধ্যে হাঁটা-চলা করা, দুঃস্বপ্ন দেখা ইত্যাদি রকমের ঘুমের সমস্যাও বিরল নয়। এসব সমস্যার মধ্যে মূলত ইনসোমনিয়া নিয়েই সব থেকে বেশি মানুষ সাইকিয়াট্রিস্টের পরামর্শ নিতে আসেন। অনেকক্ষেত্রে সমস্যার মোকাবিলায় ওষুধ দরকার পড়ে। সঙ্গে সঙ্গে কিছু নিয়মকানুন মেনে চললেই অনেক সময় ইনসোমনিয়ার যন্ত্রণা থেকে মুক্তি পাওয়া সহজ হয়। মানসিক স্বাস্থ্যের পরিভাষায় একে স্লিপ হাইজিন বলা হয়।

* কীভাবে মুক্তি পাবেন

▶ প্রত্যেকদিন একটি নির্দিষ্ট সময়ে ঘুমাতে যাওয়া ও নির্দিষ্ট সময়ে ঘুম থেকে ওঠার অভ্যাস তৈরি করা।

▶ ভালোভাবে ঘুমানোর জন্য ঠিকমতো একটি ঘুমানোর জায়গা বাছাই করা খুব দরকার। ভোরের আলো অনেক সময় সকালে আমাদের ঘুম ভাঙিয়ে দেয়। তেমনি অহেতুক ও বিরক্তিকর শব্দও আমাদের ঘুম ভাঙিয়ে দিতে পারে। তাই ভালো ঘুমের জন্য আলো ও শব্দমুক্ত আরামদায়ক বিছানা খুবই প্রয়োজন।

▶ ঘুমাতে যাওয়ার চার থেকে ছয় ঘণ্টা আগে থেকে চা, কফি, কোল্ড ড্রিংকস, চকোলেট, সিগারেট, মদ একদমই খাওয়া উচিত নয়।

▶ বিছানাকে আমরা ঘুমানোর জন্য ব্যবহার করব। তাতে বসে পড়াশোনা, টিভি দেখা বা অন্য কোনো কাজ করা উচিত নয়

▶ দিনেরবেলা না ঘুমানোই ভালো। নিতান্তই ঘুমাতে হলে অবশ্যই এক ঘণ্টার কম সময়ের জন্য ঘুমানো উচিত।

▶ বিছানায় শুয়ে যদি ২০ মিনিট পর্যন্ত ঘুম না আসে, তাহলে বিছানা থেকে উঠে পড়া উচিত এবং যতক্ষণ না আবার ঘুম পাচ্ছে ততক্ষণ অন্য কোনো কাজ করা উচিত।

▶ অনেক সময় ঘুম না এলে আমরা ঘড়িতে সময় দেখি। এর ফলে উদ্বিগ্নতা আরও বাড়ে। তাই এ অভ্যাস ত্যাগ করা দরকার।

▶ নিয়মমতো রোজ ব্যায়াম করলে ঘুম ভালো হয়। তবে ঘুমাতে যাওয়ার চার ঘণ্টা আগের মধ্যে ভারী ব্যায়াম না করাই ভালো।

▶ পুষ্টিকর খাবার খাওয়া ভালো ঘুম হওয়ার একটি গুরুত্বপূর্ণ শর্ত। ঘুমাতে যাওয়ার সময় একদম খালি পেটে থাকা উচিত নয়। আবার পেট ভর্তি করে খাওয়ার পরও ঘুমাতে যাওয়া উচিত নয়। অনেকক্ষেত্রে ঘুমাতে যাওয়ার আগে ঈষদুষ্ণ দুধ খেলে সহজে ঘুম আসে।

▶ ঘুমাতে যাওয়ার আগে কিছু কাজ রুটিনমাফিক করলে ঘুম আসার প্রক্রিয়া সহজে সম্পন্ন হয়। যেমন ঘুমাতে যাওয়ার আগে গোসল করা, গল্পের বই পড়া, রিলাক্সেশন এক্সসারসাইজ করা, ইত্যাদি ঘুমের প্রক্রিয়াকে ত্বরান্বিত করে।

▶ ঘুমাতে যাওয়ার আগে কোনো চিন্তা মাথায় এলে সেটি নিয়ে না ভেবে সেটি একটি ডায়রিতে লিখে রাখা ভালো। এতে ওই চিন্তা ভুলে যাওয়ার ভয় থাকে না এবং ওই চিন্তা থেকে ঘুমও নষ্ট হয় না।

লেখক: ফিজিক্যাল মেডিসিন অ্যান্ড রিহ্যাবিলিটেশন বিশেষজ্ঞ

 

* সর্বশেষ  গুরুত্বপূর্ণ  সব  সংবাদ, ছবি ,অনুসন্ধানী প্রতিবেদন ও লেখা পেতে আমাদের  ফেসবুক পেইজে  লাইক  দিয়ে  অ্যাকটিভ  থাকুন।  ভিজিট করুন : http://www.etihad.news

* অনলাইন  নিউজ পোর্টাল  ইত্তেহাদ নিউজে  লিখতে  পারেন  আপনিও। লেখার বিষয়  ফিচার, ভ্রমণ, লাইফস্টাইল, ক্যারিয়ার, তথ্যপ্রযুক্তি, কৃষি ও প্রকৃতি। আজই আপনার লেখাটি পাঠিয়ে দিন  [email protected] ঠিকানায়

সংবাদটি শেয়ার করুন....
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