 neenu Mon nidhranu elaa meruguparachagalanu ?
 mee nidhranu meruguparachadamlo meeku sahaayapade anek variables unnayi .  vibhinna sifaarsulanu prayatnichadam chaaala mukhyam mariyu vatilo Hansi meeku ekuva prabavam chuuputumdoe chudandi .  nidhra anede mana manasika mariyu saareeraka aaroogyam mariyu anni prayatnaalalo paniteeruku punaadi .

1)  melkonna  30-60  nimishaalalopu baytiki velladam dwara sooryarashmini veekshinchandi .  suuryaastamayaaniki mundhu madhyanam tarwata malli chaeyamdi .  meeru suryudu mugiselopu melkoni ,  meeru melakuvaga undaalanukunte ,  krutrima laitlanu aan chessi ,  aapai suryudu udayinchagaane baytiki vellandi .
 prakaasavantamaina meghalu laeni rojulalo :  vudayam mariyu madhyanam suuryudini  10  nimishalu veekshinchandi ;  meghaavrutamaina roojulu : 20  nimishalu ;  chaaala meghaavrutamaina roojulu  30-60  nimishalu .  meeru chaaala takuva veluthuru unna pradeesamloo nivasistunte ,  krutrima pagatipoota simulator muulaanni pariganinchandi .
 meeru surakshitamgaa cheyagaligithe yea abhyasam choose shone glasses dharinchavaddu ,  conei kaantaakt lens ‌ lu mariyu kalladdaalu manchivi .
 ledhu ,  meeru sooryuni vaipu neerugaa chudavalasina avsaram ledhu mariyu chudadaaniki badhaakaramaina kantini yeppudu chudakandi !  meeru anchulu unna topi ,  shone glasses dharinchaleru mariyu needalo undaleru mariyu mee sarkadian gadiyaranni  " melkolapalani "  aasinchavachchu .

2)  pratiroju oche samayaaniki melkolapandi mariyu meeku modhata nidhra vacchinappudu nidrapondi .  ratriputa nidrapotunna anubhoothini adhigaminchadam mariyu chaaala aalasyamgaa nidrapovadam prajalu tellavarujamuna  3  gantalaku melkolapadaaniki mariyu tirigi nidrapolekapovadaaniki ooka kaaranam .

3)  nidravela nundi  8-10  gantalalopu kefin ‌ nu nivaarinchandi .

4)  prakaasavantamaina laitlanu - mukhyamgaa ratri  10  mariyu vudayam  4  gantala Madhya prakaasavantamaina ovar hd laitlanu chudakunda vumdamdi .  ikda ooka sadarana niyamam Pali :  meeru ratriputa surakshitamgaa tiragadaaniki avasaramainanta krutrima lighting ‌ nu Bara upayoginchandi .  bloo blockers ratriputa komchem sahaayapadataayi conei ippatikee laitlanu dim chestaayi .  anni rangula prakaasavantamaina laitlanu chudatam anede mee sarkadian sistom ‌ ku samasya .  kandil ‌ lyt mariyu muun ‌ lyt baagane unnayi .

5)  pagatiki nidhranu  90  nimishaala kante takkuvaku parimitam chaeyamdi ledha nidrapokandi .

6)  meeru ardharaatri melkonte  ( prathi ratri okati ledha anthakante ekuva sarlu cheeyadam saadhaaranham )  conei meeru tirigi nidrapolekapothe ,  meeru melkonnappudu  NSDR  protocal cheeyadam girinchi aalochinchandi .

7)  meeru padukune gadhini challagaa mariyu cheekatilo unchandi mariyu meeru tolaginchagala duppatlapai poralu veyandi .
 mee shareeram padipovadaniki mariyu samardhavanthamgaa nidrapovadaaniki  1-3  degreela ushnograta taggali .  sareera ushnograta perugudala meeru melkolapadaaniki ooka kaaranam .  anevalla ,  mee gadhini challagaa unchandi mariyu avasaramaina vidhamgaa duppatlu tolaginchandi .  idi chaaala vedigaa vunte ,  meeru sheetaleekarana parikaraanni upayoegimchaali mariyu meeru chaaala vecchagaa vunte duppatlanu visireyadam kante kastham .

8)  madhyapanam mee nidhranu chedagodutundi .  chaaala nidhra mandula maadirigaane .

9)  pillalu kaalakremena nidhra avasaralanu maarustunnaaru .  tadanugunamgaa sardubatu chaeyamdi .
 yuktavayaskulu  15  samvatsaraala vayassuloe ratri gudlagubalu kaavachhu conei vaari vayassu ledha veysavilo raatriki  6  gantalu mariyu sheethaakaalamlo  7-8  gantalu avasaramayyee koddi  " vudayam prajalu "  avtaru .  idi maaruthuu umtumdi .