I mut hi harsatna a ni em? (Sleep Disorders) Hei hi eng nge a nih chiang takin i zawng chhuak ang u!

Mut hi kan nunah thil pawimawh tak a ni. Ei leh in ang bawkin. Mahse a chang chuan he mut hi kan tan harsatna a lo ni ta thin. Mi thenkhat chu an muhil thei lo tak zet a, thenkhat erawh chu an muhil lai pawhin an muhil thei lo. Chuvangin vawiin hian heng mutna nena inzawm harsatna te, a nih loh leh damdawi lam hawia sawi chuan , mutna lama harsatna te hi kan sawi dawn a ni.

Heng mut harsatna te hi engte nge ni?

A awlsam zawngin sawi ila, mutna lama harsatna hi i taksain a mamawh chawlh hahdamna leh nitin a hahdam theih lohna tur dinhmun a ni. Mut harsatna hi chi hrang hrang 80 chuang a awm a. Chûngte chuan a nghawng ber chu:

• Engtiang chiahin nge i mut that (sleep quality) tih hi a pawimawh. A chang chuan darkar tam tak i mut hnuah pawh i taksa hian hahdamna a nei lo. Chutiang chu a ni.
• I mut lai leh i mut theih leh theih loh (sleep duration and consistency). Mi thenkhat chu an mut hnuah darkar tam tak chhung an muhil thei lo. Midangte chu zanlai pelh tawhah an harh a, an muhil leh thei tawh lo.
• Engzat nge i mut leh i harh chhuah (mut zat emaw i mut hun chhung emaw).

Kan vai hian a chang chuan mut harsatna kan neih hi thil pangngai tak a ni. Mahse a hnuaia mi hi i tawn chuan mut harsatna i nei thei a ni:

• Mut harsatna i neih fo chuan.
• Zan darkar sarih tal mut mah ila nitin i chau tih i hriat chuan.
• Nitin thil tih dan pangngai tih harsa khawpa mut harsatna a lo nih tawh chuan.

Engtin nge mut lama harsatna hi an thliar hrang ber?

Mut lama harsatna hrang hrangte thliar hran dan pawh hun kal zelah a danglam ta hle a ni. Tun hnaiah International Classification of Sleep Disorders (ICSD) chuan mut natna hi a natna lan chhuah dan te, mi a nghawng dan (pathophysiology), leh taksa kalphung a nghawng dan te a zirin a thliar hrang a. Revision hnuhnung ber, `ICSD-3R` ang chuan category lian engemaw zat a awm a:

• Mut theih lohna: Mut theih loh leh muthilh reng harsa i ti.
• Mut avanga thawk lama harsatna: I mut laiin i thawk dan a danglam thin. Entirna pakhat chu bengchheng leh thawk hah hi a ni.
• Central nervous system disorder, nitin mut tam lutuk (Central disorders of hypersomnolence): Nitin muthilh harsa, mut theih reng reng.
• Circadian rhythm sleep-wake disorders: I taksa natural clock (internal clock)-a harsatna awm, a hun takah mut loh emaw, zing thawh loh emaw a ni. Mi thenkhat chu zing khawvar hma thlengin an muhil lo va, zing lamah an tho thei lo tih hi han ngaihtuah teh.
• Parasomnias te hi: 1.1.Mutthilh lai, thusawi, ei leh in ang chi thil hi i mut laiin a thleng thin.
• Sleep-related movement disorders: Taksa chetna emaw, che duhna nasa tak avanga mut leh/ emaw mut reng harsat.

He ``(ICSD)`` classification hi update reng a ni a, mutna lama harsatna leh a subcategory hrang hrangte chungchang thu thar ber berte pawh dah tel a ni.

Mut lama harsatna awm tam berte chu engte nge ni?

Mut lama harsatna chi hrang hrang 80 chuang awm mah se, a tam ber ṭhenkhat chu:

• Chronic Insomnia: Zan tam zawk thla thum tal mut harsa emaw, mut loh emaw a awm a, chu chuan nitin hahna leh thinrimna a thlen thin.
• Obstructive Sleep Apnea: Mut laiin thawk hah leh thawk rei vak lo a chawlhsan a, chu chuan mut a tibuai thin.
• Restless Legs Syndrome (RLS): Chawlh laiin ke tihchet emaw, tihngheh emaw duhna nasa tak a ni.
• Narcolepsy: I mut hun leh eng chen nge i muhil tih i thunun thei lo. I muhil nghal mai thei.
• Shift Work Sleep Disorder: I shift work (e.g., zan lama shift) hian mut a harsat a, mut reng a ti harsa hle. Hun remchang loah chuan mutthilh i nei thei.
• Delayed Sleep Phase Syndrome: I muthilh tur aia darkar hnih tal i muhil thin. Sikul kal leh hnathawhna hmuna a hun taka thawh chu a harsa thei hle.
• REM Sleep Behavior Disorder: Mut hunlai hian ``REM - Rapid Eye Movement`` stage-ah hian miten an mumang an act tak tak thin. An au chhuak thei a, an kut an phar thei bawk.

Engzat nge mut kan mamawh tak tak?

Mut kan mamawh vek. Kan taksain a thawh that theih nan a pawimawh hle. Midang aiin mut i mamawh tam emaw, tlem emaw i mamawh mai thei. Mahse mithiamte chuan puitling chu ni khatah darkar sarih atanga darkar kua inkar mut tur a ni an ti . He mut mamawh hi kum a zirin a inang lo. Entîr nân, naupang tê tê leh tleirawlte chuan puitlingte aiin mut an mamawh tam zâwk mai thei.

Mut lama harsatna hi engtiang chiahin nge a awm?

United States-ah hian mi maktaduai 50 chuang zetin mut harsatna chi khat emaw an nei nia chhut a ni. Hei bakah hian kum tin American mi maktaduai 100 chuang zetin mut an nei tlem hle niin an sawi bawk. Hetiang dinhmun hi Sri Lanka-ah pawh hian eng emaw chen chu hmuh theih a ni.

Mut that lohna chhinchhiahnate chu engte nge ni?

Mut harsatna chhinchhiahna hi a chi hrang hrangah a inang lo a, mahse a lan chhuah dan tlangpui thenkhat chu hetiang hi a ni:

• Mut harsa, emaw, mut theih nan minute 30 aia rei hun hman fo thin.
• Zankhuaa mut harsat, a nih loh leh zanlai vela harh fo a, mut leh theih loh.
• Mut laiin i bengchheng a, thawk hah i nei a, thawk harsa i ti bawk.
• Chawlh lai hian i ke i tiharh duhna i nei a, chutianga i tih chuan i rilru natna chu a ti tlem a ni (hei hi Restless Legs Syndrome-a hmuh tam ber symptom a ni).
• Zing i thawh chuan che thei lo ang maiin i inhria (Sleep Paralysis).

Heng symptoms bakah hian mut that lohna hian nitin harsatna dang a thlen thei bawk. Chung zinga ṭhenkhat chu:

• Nitin mut tam lutuk te, nitin mut a ngai fo thin te, hna pangngai thawh lai pawha mutthilh vang te.
• Nungchang inthlak danglamna, ngaihtuahna seng leh ngaihtuahna seng harsatna te.
• Rilru inthlak danglamna, thinrim awlsam leh rilru natna thunun harsa tih ang chi te.
• School hna emaw office hna emaw tha taka thawk thei lo, beisei phak anga thawk thei lo.
• Accident emaw tlu fo emaw.

I mut tlem hle nia i hriat chuan, emaw, nitin hnathawhna tibuaitu symptom i neih chuan doctor pan ngei ngei tur a ni.

Mut lama harsatna awm chhante chu engte nge ni?

I taksa mut leh harh cycle a tihbuai hian mut harsatna a awm thin. Hei hi chhan bik a awm thei a, mut harsatna i neih chi hrang hrang a zirin a chhan pawh a inang lo. A chhan tlangpui thenkhat chu:

• Damdawi lam thil, thinlung natna, thawhah, natna, emaw, thluak lam natna emaw chhinchhiahna nih.
• Rilru lam natna, depression emaw anxiety disorder emaw ang chi symptom a nih.
• Genetic factors, chu chu heredity atanga lo chhuak mutation tihna a ni.
• Damdawi thenkhat side effect a nih avangin.
• Zan lama hna thawk.
• Mut hmaa caffeine (tea, coffee) emaw zu in.
• Thluaka chemical emaw mineral emaw thenkhat level tlahniam.
• A châng chuan chhan hmuh theih a ni lo mai thei.

Tute nge mut lama harsatna nei thei dinhmun sang zawk?

Mut lama harsatna i neih theihna chance a sang zawk thei a, chu chu:

• Chronic medical condition dang i neih chuan.
• Stress nasa tak i tuar a nih chuan.
• Late shift-a hna i thawh chuan.
• I chhungte (biological family) zingah tu emaw chuan mutna lama harsatna nei tawh se.

Research atanga a lan dan chuan hmeichhiate hian mipa aiin mut harsatna an vei tam zawk a ni . Kum 65 chunglam puitling zinga a chanve vel chuan mut harsatna chi khat emaw an nei nia chhut a ni bawk .

I mut that loh chuan eng nge thleng ang?

I taksain mut a mamawh zat emaw, a quality emaw a neih loh chuan nitin hahdamna mai ni lovin nghawng a nei thei a ni. Mut tam loh hian hetiang hi a thlen thei a ni:

• Zir harsa, thil hriatreng leh thutlukna siam harsa.
• Mihring nihna a inthlak danglam a, chu chu awlsam taka thinrim ang chi hi a ni.
• Reaction time tihtlem (hei hian accident thlen theihna a tipung).

Mut tlakchhamna hian hriselna dinhmun a thlen thei bawk a, chungte chu:

• Lungngaihna
• Thau lutuk
• Type 2 Diabetes a ni
• Lung Natna
• Dementia natna (dementia) a awm

A tlem hle nachungin, mutna lama harsatna thenkhat chu nunna atana hlauhawm tak a nih avangin hei hi ngaihthah tur a ni lo.

Engtin nge mut lama harsatna kan hriat theih ang?

Doctor chuan i natna lan chhuah dan enfiahin, taksa enfiahna hmangin, leh test dang pawh a ti thei ang. Thisen test emaw, imaging test dang emaw hmangin i natna lan chhuah chhan hriat theih a ni.

I doctor chuan mutna diary ziak turin a hrilh mai thei che . Hei hi i mut dan record nan a ni. I mut hun te, i mut hun te, leh ni tin i harh hun te i ziak chhuak tur a ni. Nilengin i mut a nih chuan i mut hma leh i harh hnua i rilru put hmang pawh i ziak tel tur a ni.

I theihnghilh loh nan i khum bulah pen leh lehkha dah reng a tha. Engtikah nge i mut tih chiang taka hriat a har a, chuvangin a hun chu chhut la, ziak chhuak rawh. I chawlh leh thiltih cycle record tu ``smartwatch'' emaw ``actigraph'' emaw pawh i hmang thei bawk.

I primary care provider chuan mutna lama mithiam hnenah a refer thei che a ni . Polysomnogram tih test an order mai thei . Hei hian i mut laiin i taksa leh thluak thiltih thenkhat electronic hmanga record a huam a ni. He data hi mutna lama harsatna i neih leh neih loh hriat nan an zirchiang a ni.

Doctor chuan eng zawhna nge a zawh ang che?

Doctor chuan i mut dan hriat nân heng ang zawhnate hi a zawt thei a ni:

• Zanah darkar engzat nge i mut thin?
• I mutnaah i toss leh turn em?
• Nilengin i muhil em?
• Eng chen nge mut a ngaih?
• Zanlaiah i harh thin em?
• Zan lama hna i thawk em?
• Nitin engtiang chiahin nge i mutthilh thin?
• I bengchheng em?

Engtin nge mut lama harsatna hi enkawl a nih?

Mut harsatna chi hrang hrang enkawl dan chi hrang hrang a awm a. Chung zinga ṭhenkhat chu:

• Mut dan pangngai leh mut thianghlimna tha siam turin i mut dan thlak rawh.
• Psychotherapy hmanga enkawlna kawng hrang hrang, Cognitive Behavioral Therapy (CBT) te.
• Damdawi (mutna damdawi emaw, harh chhuahna tipungtu damdawi) emaw, supplement (e.g., melatonin) emaw ei.
• Mut tam lutuk thlentu damdawi ei tur thlak danglam emaw, thlak danglam emaw (doctor phalna la hmasa lovin damdawi engmah ei khap suh).
• CPAP (Continuous Positive Airway Pressure) machine hman emaw, mut theih lohna tur neurostimulator surgery hmanga dah emaw.
• Light therapy hmanga enkawlna.

I doctor chuan i dinhmun nena inmil tur enkawlna a rawn rawt ang che. I doctor chuan enkawlna i tan hmain side effect awm thei te pawh a sawipui ang che.

Mut that lohna damdawi thenkhat

Doctor chuan damdawi emaw, supplement emaw a rawt thei a, chungte chu:

• Mut theih lohna tan: Mut theih lohna tur: `(Melatonin)`, `(Zolpidem)`, `(Zaleplon)`, `(Eszopiclone)`, `(Ramelteon)`, `(Suvorexant)`, `(Lemborexant)` emaw `(Doxepin)` te.
• Restless Legs Syndrome: Damdawi chi hrang hrang `(Gabapentin)`, `(Gabapentin enacarbil)` emaw `(Pregabalin)` te.
• Sleep disorder (Narcolepsy): Thiltihtheihna emaw damdawi emaw, harh chhuahna tipungtu `(Modafinil)`, `(Armodafinil)`, `(Pitolisant)`, `(Solriamfetol)` te hi a ni.

Heng damdawi zawng zawng hi damdawi lam thurawn chauh ei tur a ni.

Mut that theih nan eng nge kan tih theih ang? (Mut Faina) 1.1.

I doctor chuan mut faina tha tak nei turin a fuih mai thei che . Hei hian mut thatna tur boruak tha siam turin i mut dan thlak danglam tihna a ni. Heng thilte hi i tih hian zan mut nuam tak i nei thei bawk ang:

• Mut nuam tak siam rawh: I mutna pindan chu lum, reh leh thim takah siam rawh. Thawmin a tiharh che chuan background noise hmang la, ``white noise,'' emaw ``earplugs'' hmang bawk ang che.Engin i mut a tibuai a nih chuan ``sleep mask'' emaw ``blackout curtains'' emaw hmang ang che.
• Stress tihziaawm: I mut hmaa i rilru hahna tihziaawm tum ang che. Zanriah atan ``to-do list`` siam ang chi thil i ti thei bawk. Hei hi zan lama khumah ngaihtuah thinte tan a tangkai hle. Ngaihtuahna tha tak pu chungin mu rawh, "Zanin mut hahdam ka neih loh chuan engtin nge naktuk hi ka paltlang ang?"
• Khum chu mut leh mipat hmeichhiatna atan chauh hmang rawh: TV en suh, phone-ah video en suh, ei leh in, mutna pindan chhunga hnathawh suh.
• Mut hmaa tih dan pangngai siam rawh:Zan tin mut hmaa tui lum taka inbual te, hla thlamuanthlak tak ngaihthlak te, lehkhabu chhiar te ang chi thil tih dan siam rawh. Relaxation exercise emaw meditation emaw practice rawh. Nitin hun khatah tho thin la, weekend-ah pawh harh thin ang che.
• Darkar en reng suh: I darthlalang chu a sir lam hawi la, a nih loh leh i phone screen chu a sir lam hawi la. Alarm chauh hmang la, i tiharh thei ang. Minute 20 hnuah i muhil thei lo a nih chuan mutna pindan chu chhuahsan rawh. Room dangah kal la, lehkhabu chhiar la, screen time tel lo thil hahdam tak ti rawh.
• Exercise neih fo: Exercise hian i mut that theih nan a pui thei che a ni. Mahse mut harsatna i neih chuan mut hma darkar li chhungin exercise lak loh tur a ni. Tin, mut hma hnaihah exercise hahthlak tak tak tih loh tur a ni.

Mut that nan eng nge kan tih loh tur?

I mut that i duh chuan mut hma darkar thum atanga darkar li chhunga heng thilte hi pumpelh rawh :

• Caffeine awmna in tur (soda, tea, coffee ang chi).
• Zuk leh hmuam (cigarette ang chi).
• Zu.
• Tlai dar 3 hnu lama mut hahdam.
• Chocolate.
• Chaw rit tak tak ei.

Mut harsatna i neih chuan eng nge i beisei theih ang?

Mut lama harsatna hian i hriselna zawng zawng a nghawng thei a ni. I tih duh thilte ti thei tur chuan chakna i nei tawk lo mai thei a, nitin hna thenkhat pawh i thawk thei lo mai thei bawk. I mut that loh avangin hun bik i nei lo thei bawk. Chu bâkah, car i khalh emaw, machine rit tak tak i khalh emaw a nih chuan, i chawlh hahdam loh avângin nangmah leh mi dangte pawh hlauhawmah i dah thei a ni.

Zan khat mut hahdam taka i harh theih nan harsatna i neih chuan i doctor nen inbia ang che. Mut harsatna tam tak enkawl thei leh kawng dik zawh leh theihna tur enkawlna a awm.

Heng dinhmunte hi eng chen nge a awm ang?

Mut harsatna hian engtikah nge a nghawng tawh dawn che tih hi hun bituk a awm lo. Kar tlemte emaw, thla engemaw zat emaw chhungin i rilru a hahdam tih i hmu mai thei. Mi dangte chuan an dam chhûng zawngin chu dinhmun chu an enkawl a ngai mai thei. I dinhmun bik chungchang chu i doctor nen sawiho rawh.

Engtikah nge Doctor i hmuh ang?

Mut harsatna, mut reng, muthilh, mut that, emaw, nitin mutthilh emaw, hahdamna emaw sawifiah theih loh i neih chuan Doctor nen inbia ang che. Tihkhawtlai suh.

Doctor hnena zawh tur pawimawhte chu engte nge ni?

• Eng ang mutna lama harsatna nge ka neih?
• Ka mut harsatna hi engtiang chiahin nge a nasat?
• Eng ang enkawlna nge i rawt?
• Enkawlna hian side effect a nei em?
• Engtin nge ka mut dan (sleep hygiene) ka tihchangtlun theih ang?
• Mut lama mithiamte ka pan tur em ni?
• Specialist hmuh tur chuan ``(referral)`` ka mamawh em?
• Ka mut that lohna tur damdawi i rawt a awm em?
• Engzat nge hmuh che ka mamawh?
• Damdawi ka ei loh tur a awm em?

A tawp berah chuan ka hrilh a ngai a ni... (Take-Home Message)

Mut harsatna hian i nunphungah nghawng lian tak a nei thei a ni. I ngaihtuah thiamna te, sikul emaw hnathawhna hmuna i hnathawh dan te, i rilru hriselna te, leh i taksa hriselna te a tibuai thei a ni. Mut lama harsatna tlanglawn tak takte hian i tha thei ang bera hnathawh theihna tura i mamawh mut hahdam leh thuk tak i neih theih loh phah thei a ni.

Mut harsatna i neih chuan Doctor pan hreh suh. I hriselna, leh nunah i hlimna thlengin mut thatnaah a innghat a ni.

Mut faina tha tak hmang la, doctor thupek zawm rawh. I dam thuai ang.

` Mut, mut buai, mut theih lohna, bengchheng, mut that, rilru hriselna, damdawi lam thurawn