कब सोना चाहिए और कितना सोना चाहिए

कब सोना चाहिए और कितना सोना चाहिए

When And How Much You Should Sleep
When And How Much You Should Sleep?

कब सोना चाहिए और कितना सोना चाहिए, ये ऐसे सवाल हैं जिनमें हर कोई अपने जीवन में कभी न कभी उलझता ही है। नींद और आराम के बीच के अंतर को सद्‌गुरु ने हमें समझाया और यह भी बताया कि महत्वपूर्ण नींद की मात्रा नहीं, बल्कि उसकी गुणवत्ता है। सदगुरु बताते हैं कि योग का अभ्यास कैसे किसी व्यक्ति की आराम के दौरान हृदय गति को कम कर देता है ।

रात को आप सोते हैं, यह तथ्य आपकी शाम और सुबह के बीच कुछ अंतर पैदा कर देता है। अगर रात में आप ठीक तरीके से आराम नहीं कर पाए तो आपकी सुबहें भी कष्टकारी होंगी। जो चीज अंतर पैदा कर रही है, वह नींद नहीं है, बल्कि आराम का स्तर और उसकी गुणवत्ता है। अच्छी सुबह का मतलब अच्छी शुरुआत होता है, लेकिन जैसे-जैसे दिन चढ़ता है, आप धीरे-धीरे धैर्य खोने लगते हैं और तनाव में आ जाते हैं। आपको यह समझने की जरूरत है कि यह तनाव आपके काम की वजह से नहीं है। हर किसी को लगता है कि उसके काम में बहुत तनाव है, लेकिन सच यह है कि तनाव किसी काम में नहीं होता। अपने सिस्टम को संभालने की यह आपकी अक्षमता ही है जो आपको तनावपूर्ण बनाती है।

आप अपने सिस्टम को तनावरहित कैसे बनाएं, ताकि सुबह और शाम हर वक्त आपके आराम का स्तर और उत्साह एक जैसा बना रहे? चलिए, मेडिकल आधार पर बात करते हैं। अगर दोपहर का भोजन करने के ठीक बाद आप मेरी नब्ज देखेंगे तो यह 47 से 48 के आसपास होगी। अगर खाली पेट नब्ज देखी जाएगी तो वह 35 से 40 के बीच ही होगी। शारीरिक दृष्टि से इसका मतलब यह है कि मैं गहरी नींद की अवस्था में हूं। मैं इतना जागा हुआ हूं कि दुनिया में हर काम कर सकता हूं, लेकिन मेरा शरीर गहरी नींद में है। जब आप लगातार सो रहे हैं तो तनाव होने का सवाल ही नहीं उठता। जब कोई तनाव नहीं होता तो रात के 9 बजे हों या सुबह के 4, आपको कोई अंतर ही मालूम नहीं देगा।

 

कैसे सोना चाहिए?

 

तो सबसे जरूरी बात यह है कि आप अपने प्रणाली या सिस्टम को इस तरह का बनाएं कि यह अपने आप ही आराम की अवस्था में रहे और कोई भी काम या गतिविधि इस पर दबाव न बना सके। हो सकता है कि आप शारीरिक रूप से थक जाएं लेकिन आपको तनाव में आने की कोई जरूरत नहीं है। अपने सिस्टम को इस तरह का बनाना जरूरी है। कामकाज ज्यादा होने की वजह से आप अपने शरीर को धीमा नहीं कर सकते, लेकिन इतना आराम में आ जाना भी अच्छा नहीं है कि आप कोई काम ही न कर पाएं। इसके लिए पूरी एक तकनीक है, ऐसा संभव बनाने के लिए पूरा एक तरीका है। अगर आप योग की कुछ खास क्रियाओं को नियमित रूप से करने लगें तो तीन से चार महीने के अंदर आपकी नब्ज की संख्या में 8 से 20 की कमी हो सकती है। ऐसे में आपका शरीर ज्यादा प्रभावशाली तरीके से काम करने लगेगा और वह भी पूरे आराम के साथ।

आपका शरीर अलार्म की घंटी बजने पर नहीं उठना चाहिए। एक बार अगर शरीर आराम कर ले तो उसे खुद ही जाग जाना चाहिए।
आप सोने किस वक्त जाते हैं, यह आपके लाइफस्टाइल पर निर्भर करता है। महत्व इस बात का है कि आपको कितने घंटे की नींद की जरूरत है। अकसर कहा जाता है कि दिन में आठ घंटे की नींद लेनी ही चाहिए। आपके शरीर को जिस चीज की जरूरत है, वह नींद नहीं है, वह आराम है। अगर आप पूरे दिन अपने शरीर को आराम दें, अगर आपका काम, आपकी एक्सरसाइज सब कुछ आपके लिए एक आराम की तरह हैं तो अपने आप ही आपकी नींद के घंटे कम हो जाएंगे। लोग हर चीज तनाव में करना चाहते हैं। मैंने देखा है कि लोग पार्क में टहलते वक्त भी तनाव में होते हैं। अब इस तरह का व्यायाम तो आपको फायदे की बजाय नुकसान ही करेगा, क्योंकि आप हर चीज को इस तरह से ले रहे हैं जैसे कोई जंग लड़ रहे हों। आप आराम के साथ क्यों नहीं टहलते? चाहे टहलना हो या जॉगिंग, उसे पूरी मस्ती और आराम के साथ क्यों नहीं कर सकते?

जीवन के साथ जंग करना छोड़ दीजिए। खुद को स्वस्थ और सेहतमंद रखना कोई जंग नहीं है। कोई खेल खेलिए, तैरिए, टहलिए या वह कीजिए जो आपको पसंद है। अगर आपको चीज केक खाने के अलावा कुछ और करना पसंद ही नहीं है तो समझ लीजिए समस्या आने वाली है। नहीं तो किसी भी काम को करने के दौरान आराम में रहने में कोई समस्या नहीं है।

 

कितने घंटे सोना चाहिए?

 

तो सवाल घूमफिर कर वही आता है कि मेरे शरीर को कितनी नींद की जरूरत है। यह इस बात पर निर्भर है कि आप किस तरह का शारीरिक श्रम करते हैं। आपको न तो भोजन की मात्रा तय करने की जरूरत है और न ही नींद के घंटे। मुझे इतनी कैलरी ही लेनी है, मुझे इतने घंटे की नींद ही लेनी है, जीवन जीने के लिए ये सब बेकार की बातें हैं। आज आप जो शारीरिक श्रम कर रहे हैं, उसका स्तर कम है, तो आप कम खाएं। कल अगर आपको ज्यादा काम करना है तो आप ज्यादा खाएं। नींद के साथ भी ऐसा ही है। जिस वक्त आपके शरीर को पूरा आराम मिल जाएगा, यह उठ जाएगा चाहे सुबह के 3 बजे हों या 8। आपका शरीर अलार्म की घंटी बजने पर नहीं उठना चाहिए। एक बार अगर शरीर आराम कर ले तो उसे खुद ही जाग जाना चाहिए।

अगर शरीर बिस्तर को आरामगाह की तरह इस्तेमाल करना चाह रहा है तो वह बिस्तर से बाहर आना ही नहीं चाहेगा। अगर आपकी मानसिक अवस्था ऐसी है कि आप जीवन की घटनाओं से बचना चाहते हैं तो नींद एक अच्छा तरीका है। ऐसे में आप अपने आप ही ज्यादा खाने लगेंगे और ज्यादा सोएंगे भी।

 

नींद और भोजन

 

कुछ लोग ऐसी मानसिक अवस्था में होते हैं कि जब तक वे जमकर खा न लें और अपने शरीर को भारी न कर लें, उन्हें नींद ही नहीं आती। पाचन की प्रक्रिया होनी चाहिए और इसके लिए सोने से पहले आपको भरपूर समय जरूर देना चाहिए। मैं तो कहता हूं कि खाना खाने के दो घंटे के भीतर अगर आप सो गए तो जो खाना आपने खाया है, उसका 80 फीसदी हिस्सा बेकार चला जाएगा। अगर आपकी स्थिति ऐसी है कि बिना भरपेट खाए आपको नींद ही नहीं आती, तो आपको इस मामले में ध्यान देने की जरूरत है। यह नींद से जुड़ी बात नहीं है, यह एक खास किस्म की मानसिक अवस्था है। तो फिर वही सवाल, कितनी नींद? नींद उतनी ही, जितनी शरीर को जरूरत हो। भोजन और नींद, इन दोनों चीजों के बारे में फैसला लेने का हक अपने शरीर को दीजिए, खुद को नहीं, क्योंकि आप खुद इस बारे में सही फैसला ले ही नहीं सकते। भोजन और नींद के मामले में सबसे अच्छा तरीका यह है कि आप उस हिसाब से चलें, जो आपका शरीर चाहे। आखिर यह शरीर से संबंधित बात ही तो है।

Source: SadhGuru – When And How Much You Should Sleep?

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