I mut dan a tibuai em? Circadian Rhythm Sleep Disorders chungchang hi han sawi ila!

Zanah muthilh pawh harsatna i nei em? A nih loh leh zing lamah i tho thin? Nilengin a chang chuan muthilh i nei thin em? Mi zawng zawng deuhthaw hian heng mut harsatna pakhat emaw pahnih emaw hi kan tawng thei a ni. Mahse heng thilte hi a awm reng a, nitin hnathawhna a nghawng chuan circadian rhythm sleep disorder i nei bawk thei a, chu chu kan sawi dawn a ni. Lungngai suh, he thu hi awlsam takin, i hriatthiam theih dan tur angin kan sawi dawn a ni.

He "Circadian Rhythm" hi eng nge ni? A awlsam zawngin...

"Circadian" tih thumal hi Latin tawng atanga lo chhuak a ni. "Nitin" tih ang chi tihna a ni. Chuvangin, circadian rhythm hi kan taksaah hian natural, darkar 24 vel chhunga cycle a ni. Kan taksa chhunga darkar tlemte ang mai a ni. He darkar hian mut hun tur leh harh hun tur min hrilh a. Mut min pui mai bakah kan taksaa thil tam tak, hormone hnathawh, taksa lumna leh ei duhna te a thunun thei bawk.

Mi tam zawk tan chuan he body clock hian harsatna awm lovin automatic in hna a thawk thin. Mahse mi thenkhat tan chuan he kalphung hi a buai phah thin. Chutih lai chuan Circadian Rhythm Sleep Disorders a lo awm thin. Chu chu i sleep-wake cycle a buai tihna a ni.

Circadian rhythm disorder chi hrang hrangte chu engte nge ni?

Heng natnate hi chi hrang hrangin a lo awm thei a ni. A chi hrang hrang thenkhat han thlir ila:

• Jet Lag Disorder: Hemi hi i hre tawh ngei ang. Hun bi hrang hrang nei ram kan tlawh thut hian kan taksa darkar hian hun thar a insiamrem theih nan hun rei tak a ngai thin. Chu chu jet lag kan tih chu a ni.
• Shift Work Sleep Disorder (SWSD): Zanah hna i thawh chuan hei hian nangmah pawh a nghawng thei a ni. Chhun lama kan mut a, zan lama kan hnathawh hian kan taksa darkar tan a insiamrem a harsa hle. Ngaihtuah teh, Sunil-a chu zan lama hnathawhna hmuna a kal chuan chhun lamah a muhil tha lo a, zan lama hna a thawh lai pawhin a la muhil reng a ni.
• Delayed Sleep-Wake Phase Disorder (DSWPD): Hei hi mite mut a, a pangngai aia darkar hnih emaw a aia rei emawa an harh hun a ni. Entirnan, mi thenkhat chu zing dar 2-3 velah an tho a, zan dar 11-12 thleng an mu thin. Hei hi naupang leh tleirawl puitling zingah a hluar hle.
• Advanced Sleep-Wake Phase Disorder (ASWPD): Hei hi a hmaa a awm tawh nen a inkalhin a ni. Zan dar 6-7 vel khan i muhil a, zing dar 2-3 vel khan i harh thin. Hei hi kum upa lam zingah a tam zawk.
• Irregular Sleep-Wake Rhythm Disorder (ISWRD): Hetah hian mut leh harh hun hi a mumal lo hle a, pattern a awm lo. Ni khatah vawi eng emaw zat mut rei lo te a awm thin. Hei hi thluak natna (degenerative brain diseases), dementia ang chi nei te tan a thleng fo thin.
• Darkar 24 chhunga mut leh thawh loh (N24SWD):An taksa darkar hi darkar 24 chiah a ni lo. Darkar 25 emaw 26 emaw pawh a ni thei. Chuvangin an mut hun chu a tlai deuh fo thin. Hei hi mitdelte zingah hmuh tur a awm fo.

Tin, a chang chuan mut harsatna a awm a, chu chu heng category zingah hian felfai taka inmil lo, mahse circadian rhythm tihbuai vang a ni. Doctor-te chuan hengte hi "circadian sleep-wake disorder, a danglamna sawi loh" tiin an sawi.

Heng natnate hi engtiang chiahin nge a awm? Mi zawng zawng an nghawng em?

Dik tak chuan jet lag leh shift work disorder tih loh chu circadian rhythm disorder dangte hi a tlangpuiin a tlem hle. Khawvel mihring 3% vel chauh an nghawng nia sawi a ni.

Mahse, jet lag hi thlawhna hmanga zin mite tan chuan harsatna awm fo a ni a, a bik takin darkar hnih aia tam time zone inthlauhna hmuna zin an nih chuan a buaithlak hle. Shift work disorder hian zan lama thawktu hmun thuma ṭhena hmun khat vel a nghawng tih hmuhchhuah a ni bawk.

Heng circadian rhythm disorders te hi eng symptoms nge ni?

Heng natna lan chhuah dan hi mut leh harh nen a inzawm ber a ni. I mut hun chhung inthlak danglamna emaw, i taksain ni leh zan a inzawmna a tihdanglamna emaw a ni.

Disorder a zirin symptoms hi a inang lo deuh thei. Heng symptoms te hi i nei em tih en rawh:

• Zana mut harsa (Insomnia): Mut hnu darkar eng emaw zat mut theih loh.
• Mut hun chanve vel harh: Zanlai emaw, zing hma deuh emawa thawh, mut mut mumal lo.
• Harh hnua mut leh harsat.
• I ngaihtuah aiin zing thawh hma.
• Zing thawh harsa (Sleep Inertia) , emaw mut leh thawh hun mumal lo.
• Nitin mutthilh lutuk (Hypersomnia): Hei hian nitin mut duhna a siam thin.
• Nitin mut a ngai.
• Chau tih hriat reng (Fatigue).
• Lu na.
• Thil hrang hrang, stress, depression, mut that lohna avanga thinrimna te.

Ngaihtuah teh, zan dar 10 velah mut pawh nise, zing dar 1 thleng i muhil thei lo. Zing dar 6-a tho i duh a nih pawhin i taksa hian chakna nei lo ang maiin a inhria. Nilengin i muhil a, engmah i ti tha thei lo. Hetiang thil hi a kal zel a nih chuan circadian rhythm disorder symptom a ni thei.

Eng thilin nge heng natnate hi a thlen?

Circadian rhythm disorder nei te hian an taksa natural "clock" emaw a kaihhnawih process emaw ah hian inthlak danglamna engemaw zat an nei thei. A châng chuan thluak hmun bik pakhata harsatna awm vang pawh a ni thei.

Kan thluak chhungah hian hypothalamus an tih chu a awm a . Hemi chhungah hian neuron bik pawl pakhat, suprachiasmatic nucleus (SCN) an tih chu a awm a.Chu chu kan taksa "master clock" a ni. Pawn lam thil engmah awm lo mah se, mihring taksa hi darkar 24 aia rei lo mut leh harh cycle-ah a tuned tlangpui.

Circadian rhythm disorder hi hetiang hian a lo awm thei a:

• Thluak chhiatna emaw, thluak hnathawh tihbuai emaw: Entirnan, thluak natna (degenerative brain diseases), lu hliam, infection, encephalitis ang chi te.
• Vision impairment: SCN an tih part hi kan mit nen a inzawm tlat a ni. Chuvang chuan kan taksa darkar atan ni eng hi a pawimawh em em a ni. Chuvangin, mit, retina emaw, mit nerve emaw tichhe tawhte chuan heng natna hi an nei tam zawk a ni.
• Khualzin: Jet lag hi technology thar hmasawnna avanga lo awm a ni. Kan zin chak zawk a, mahse kan taksa hian chutiang speed chu a insiamrem thei lo.
• Hnathawh: Zan lama thawktute chuan chu shift avang chuan heng natna te hi an nei thei a ni.
• A chhan hriat loh: Mi thenkhat chuan doctor-te pawhin an hriat chian theih loh chhan vangin heng natna hi an nei thin.

Eng thilte nge heng natna vei theihna tipung?

Heng circadian rhythm disorders vei theihna hi tlem a tipung thei thil engemaw zat a awm. Chung zinga ṭhenkhat chu kan thunun thei a, ṭhenkhat erawh chu kan thunun thei lo.

• Kum: Naupang leh puitling naupangte hian delayed sleep-wake pattern (DSWPD) an nei tam zawk a, kum 60 chunglamte erawh chuan early sleep-wake pattern (ASWPD) an nei tam zawk thung.
• Genetic influences: Mut zia thenkhat chu kan nu leh pate hnen atanga kan rochun theih a ni. Research pawhin genetic mutations thenkhat chuan heng natna vei theihna a tipung tih hmuhchhuah a ni bawk.
• Khualzinna tur kawng: Jet lag hian khawchhak lam i pan (i mutna cycle a kal zelna hmun) aiin chhim lam i pan (i mut cycle a inherna hmun) aiin a nghawng nasa zawk che a ni.
• Shift thlak danglam laiin inthlak danglamna: Shift hnathawkte chuan an hman thin aia hmaa shift an thlak hian heng harsatnate hi an tawk thei a ni.
• Neurodevelopmental changes: ADHD (attention deficit hyperactivity disorder) emaw Autism Spectrum Disorder ang chi natna nei te hian heng circadian rhythm disorder te hi an nei tam zawk thin.

Heng natna avang hian eng harsatna dang nge awm thei?

Circadian rhythm disorder hi a inang lo hle. Ṭhenkhat chuan nghawng tlemte chauh an nei a, ṭhenkhat erawh chuan i nun tibuaitu lian tak an thlen thei thung.

• Sikul hnathawh leh hnathawh hlawhchhamna: Heng natna vei te hian sikul leh hnathawhna hmuna a hun taka awm harsa an ti thei.
• Mut lama harsatna dang: Hêng mite hian mut harsatna dang, chronic insomnia -te pawh an nei thei bawk.
• Ruihhlo hman dan:Mi thenkhat chu mutthilh theihna tur damdawi, zu emaw, damdawi dang (doctor-in a pek emaw, a pek loh emaw) hmanga mut theih nan an thlem thei a ni. Hei hian zu emaw ruihhlo ngawlvei (zu hmansualna emaw, ruihhlo hmansualna emaw) vei theihna a thlen thei a ni .
• Accident leh hliam: Nitin mutthilh hian lirthei khalh lai emaw, machine rit tak tak kan hman laiin accident a thlen theihna a tipung a ni.

Engtin nge doctor-te chuan heng natna te hi i neih leh neih loh an hriat chian theih ang?

Circadian rhythm disorder (jet lag tih loh chu) i vei tih hriat theih nan thla thum tal symptoms i neih a ngai a ni. Doctor chuan heng natnate hi a hriat theih nan kawng hrang hrang a hmang ang:

• Zawhna, damdawi lam chanchin, leh i biak dan: I natna lan chhuah dan te, i mut dan te, leh i hnathawh a nghawng dan te zawhna zawtin thu kan la khawm ang.
• Taksa leh thluak enfiahna: Hei hian heng natna lan chhuahna thlentu damdawi lam thil dang a awm leh awm loh a enfiah ang.
• Lab test: Saliva, thisen, leh zun test te pawh tih theih a ni. Hengte hian hormone level leh indicator dangte an en thei a, chu chuan natna chi leh a chhan hriat theih nan a pui thei a ni.
• Imaging scan: (CT) scan emaw (MRI) scan ang chi thil te hmangin thluaka harsatna a awm leh awm loh hriat theih a ni.
• Sleep logs: I doctor chuan i mut dan record turin diary ziak turin a ti thei che a ni.
• Actigraphy: Hei hi kut zungtang-a bun theih, motion-sensing device a ni. Darthlalang ang mai a ni. Darkar 24 chhung, ni engemaw zat emaw, kar hnih khat emaw chhung ha turin an ti mai thei che. I activity pattern te a zirchiang thin.

I natna lan chhuah dan leh i doctor rinhlelh dan azirin test dang pawh tih belh theih a ni. Hemi chungchang hi i doctor chuan a hrilh belh ang che.

Hei hi eng enkawlna nge ni? Dam theih loh a ni em?

Circadian rhythm disorder enkawlna chu i natna chi hrang hrang leh i mimal dinhmun a zirin a inang lo ang. Enkawlnaah hian a hnuaia mi pakhat emaw, a aia tam emaw pawh a tel thei ang:

• Light tihdanglam dan:
• Doctor-in a tih angin melatonin emaw a ang chi emaw ei:
• Mut kaihhnawih nungchang thlak danglam (Sleep Hygiene):

Engtin nge êng tihdanglam hian a ṭanpui theih?

Kan thluak peng SCN an tih hi kan mit retina nen direct-in a inzawm a ni. Chuvang chuan ni eng hian kan taksa darkar a nghawng nasa hle a ni. Hardware dawr lian takah i kal tawh a, lighting section i en tawh a nih chuan bulb dum rawng hrang hrang chi hrang hrang i hmu tawh ngei ang. Blue white, yellow white, cool var, var lum. Circadian rhythm disorder i neih chuan i chhehvela êng êng leh rawng i thlak danglamin i sleep-wake cycle tihreh nan i pui thei ang.

A tlangpuiin, êng êng tak chuan harh chhuahnaah a ṭanpui che a, êng êng lo tak chuan muthilh theih nân a ṭanpui bawk.Chuvangin, zing i thawh hunah light eng tak tak on tum ang che. Zanah i mut dawnin light chu dim rawh.

Tin, light rawng pawh i thlak thei bawk. Nitin chauh light cool (blue) hmang thin ang che, a chhan chu kan thluak hian blue light hi a sensitive em em a ni. Zan lamah chuan light lum leh sen hmang thin ang che.

Blue light hi TV, computer leh smartphone ang chi screen atanga lo chhuak a ni bawk. An screen-a color setting thlak danglam a, mut hmaa an hman tlem zawk hmangin i mut a pui thei bawk.

Damdawi chi hrang hrang a awm?

Kan taksa hian a pianphungah hormone melatonin tih a siam chhuak thin . Hei hian kan circadian rhythm a control a, min muthilh tir thin. Pawn lam atanga melatonin ei i duh chuan a dose dik tak hriat nan doctor nena inbiakna neih a pawimawh hle. Melatonin supplement hi damdawi dawrah lei theih a ni. Melatonin ang bawka hnathawk damdawi pawh a awm a, entirnan Tasimelteon emaw Ramelteon emaw . Hengte hi doctor-te chuan circadian rhythm disorder nei tan chuan an rawt a ni. Damdawi lam thurawn tel lo chuan hetiang damdawi hi hmang ngai suh.

Mut thianghlimna chu eng nge ni?

"Sleep hygiene" tih hi Doctor ten an hmang fo thin. Mut thatna leh mut tamna tichangtlung thei nungchang a kawk a ni. Heng tih dante hi i pawm thei em tih en rawh:

• Hun ruat saa mut leh hun ruat saa harh chu tih dan phung siam rawh. Nitin hun khata tih a pawimawh.
• Zawi zawiin i mut hun chu thlak rawh. Vawi khatah inthlak danglamna lian tak siam suh.
• Mut tam theih nan hun siam rawh.
• Mut hmain tih dan tur (e.g. lehkhabu chhiar, tui lum taka inbual) siam rawh .
• Mut dawn hnaihah light eng leh electronic screen (phone, TV) hman loh tur a ni.
• Mut hnaihah zu leh chaw rit ei loh tur. Tin, i fluid intake pawh tihtlem bawk ang che.
• I mutna pindan chu mut leh mipat hmeichhiatna atan chauh hmang rawh. Hnathawh emaw, khumah TV en emaw ang chi thil tih loh tur.

Heng circadian rhythm disorder te hi ven theih a ni em?

Circadian rhythm disorder tam tak hi kan hriat loh vang a ni a, kan thunun theih loh chhan pawh a awm bawk. Chung zinga ṭhenkhat chu i hlauhawmna chu i tihtlem thei a ni. Jet lag hi thlawhna hmanga zin chhuah avanga thil thleng pangngai anga ngaih a ni.

Mahse circadian rhythm disorder thenkhat hi ven a harsa hle a, a bik takin thluak chhiatna, genetic influence, emaw nu leh pate hnen atanga rochun traits avanga lo awm a nih chuan.

Hetiang hliam hi ka neih chuan eng nge ka beisei ang? Eng chen nge a daih ang?

Circadian rhythm disorder i neih chuan i beisei theih tur chu i disorder chi hrang hrang a zirin a danglam ang. A tlangpuiin heng dinhmunte hian mut i tum laiin mut harsatna i nei a, i harh tur laiin mut i nei lo bawk. I mut dan thlak danglam a, enkawlna i lak hian heng symptoms te hi i control thei a, i tihtlem thei bawk.

A pawimawh ber chu circadian rhythm disorder hi direct-a hlauhawm a nih loh laiin, thil hlauhawm tak a thlen theihna a tipung thei a ni. Motor khalh lai emaw, machine rit tak tak hmanga hnathawh laiin i muhil a nih chuan chu chu a hlauhawm hle mai, a dik em?

Circadian rhythm disorder hi eng chen nge a awm rei tih hi thil tam takah a innghat a, chung zingah chuan i natna chi hrang hrang, mut thianghlimna i zawm that dan te, leh enkawlna i dawn dan te pawh a tel. A châng chuan heng natnate hi a awm reng thei a, a bik takin thluak natna (degenerative brain diseases) avanga thluak chhiatna avanga lo awmte hi a ni. I doctor chuan i dinhmun a zirin i beisei tur a hrilh belh thei che a ni.

Mahse, circadian rhythm disorder thenkhat chu a pianphungah a tha zawk. Jet lag hi chutiang condition pakhat a ni. Ni hnih khat atanga kar hnih khat thleng a daih thei (hun inthlauhna a rei chuan symptoms a rei zawk). Shift work disorder hi zan lama hnathawh chhunzawm zel emaw, ni khata inthlak emaw pawhin a tha thei bawk.

Engtin nge ka in enkawl ang? Doctor hmuh ka ngai em?

Circadian rhythm disorder i neih nia i rinhlelh chuan doctor, a bik takin sleep medicine specialist emaw behavioral sleep medicine psychologist emaw pan a tha. Chutianga tih hma chuan harsatna lian tak tak, accident leh nitin mutthilh avanga hnathawhna hmun emaw, sikulah emaw harsatna lo thleng thei lo turin a pui thei che a ni.

Doctor i hmuh hnu leh diagnosis i hmuh hnuah chuan doctor thupek zawm a pawimawh. A bik takin i mut dan, i nungchang leh i tih dan tur thlak danglam chungchangah. Mut faina hi a pawimawh fo thin.

He natna hi i enkawl theihna tura pui thei thil dangte chu i natna leh i dinhmun a zirin a danglam thei bawk. I natna lan chhuah dan tihziaawmna tur leh harsatna dang i neih loh nan i doctor hian eng nge i tih theih tih hriatna tha ber a ni.

Doctor hnenah eng zawhna nge ka zawh ang?

Doctor hmu tura i kal dawnin heng zawhnate hi hre reng ang che:

• Eng ang circadian rhythm disorder nge ka neih?
• Ka natna hi a chhan hriat theih a awm em?
• Hei hian engtin nge ka mut leh harh dan a nghawng?
• Hei hi enkawl dan tur engte nge ni?
• He natna hi eng chen nge a awm tlangpui?
• He natna hi thunun theih nan eng nge ka tih theih ang?
• Hetiang natna hi ka neih chuan eng nge ka pumpelh tur leh tih loh tur?

A tawp berah chuan eng nge hriat reng tur... (Take-Home Message)

Kan hriat chian theih loh mut harsatna kan neih hian a lungchhiatthlak thei hle. Chu chu a dik a ni. Mahse, circadian rhythm disorder i nei nia i hriat chuan doctor pan chu hlau suh. Heng natnate hi enkawl leh enkawl dan hrang hrang a awm a. Chutianga i tih chuan i taksa natural sleep-wake cycle chu a dik leh dik lohah i siam leh thei ang. Tichuan i ni chu a tha thei ang bera i hmang thei ang a, i muhil thei ang a, darkar 24 chhungin i hriselna leh i hriselnaah i rilru a hahdam thei ang. Nangmah chauh i ni lo va, chuvangin tanpuina dil hreh suh!

` Mut, circadian rhythm, mut harsatna, mut theih lohna, taksa darkar, biological clock, mut dan