Zana mut pawh i harsat em? Mut theih lohna chungchang hi han sawi ila!

Vawiin hian mi tam takin harsatna an neih chungchang kan sawi dawn a ni. Chu chu zan mut mut theih loh tihna a ni. A chang chuan mut hnuah pawh i muhil thei lo mai thei. A nih loh leh, rei vak lo mut hnuah pawh i harh leh thei bawk. Hei hi mut theih lohna kan tih mai chu a ni. Mi thenkhat tan chuan hei hi thinrimna tlemte chauh a nih laiin, thenkhat tan chuan an nunah nghawng lian tak a nei thei a ni. Chuti a nih chuan, engvangin nge hetiang hi a lo awm? Hemi chungchang hi chipchiar zawkin sawi ila, kan sawi dawn em ni?

Mut theih lohna, a nih loh leh mut theih lohna chu eng nge ni tak tak?

A awlsam zawngin sawi ila, mut theih lohna chu i duh ang mut i neih loh vang a ni. Hei hian rei tak i muhil thei lo tihna a ni thei a, i mut tha thei lo tihna a ni thei a, mut harsatna i nei a, i mut lai takah i harh chhuak thei bawk.

Ngaihtuah teh, mut hi kan taksa tan a pawimawh hle. Dik tak chuan scientist-te chuan kan tan mut a pawimawh zia leh kan mamawh em em chhan hi an la chhui chhuak mek a ni. Mahse thil pakhat kan hriat chu mut tam loh hian mut harsatna a thlen thei tih hi a ni. Hei hi thil tawn nuam lo tak a ni tak zet a ni. Tin, nilengin kan function tha thei lo bawk.

Mi zawng zawng mut dan hi a inang vek em?

Ni lo, a ni lo. Mi tinte mut dan leh mut mamawh zat a inang lo thei hle. Heng an danglamna avang hian mithiamte chuan mut dan chi hrang hrang hi "normal" anga ngaih theih a nih thu an sawi. Entirna thenkhat chu hetiang hi a ni:

• Early birds/early risers: Mi thenkhat chu an pianphungah mut hma leh harh hma duh an awm.
• Night owl/late risers: Midangte chuan mut tlai leh harh tlai an duh hle.
• Short-sleepers: Mi thenkhat chuan midang aiin mut an mamawh tlem zawk. Research atanga a lan dan chuan hei hi genetic cause pawh a awm thei a ni.
• Mut dan inang lo zir chhuah: Mi thenkhat chuan chhan bik, an hnathawh ang chi avang hian mut dan an nei thin. Entîr nân, sipai lama indona lama tawnhriat nei tawhte chuan an hnathawhna thil phût leh hlauhawmna avângin mut hahdam an zir fo ṭhîn. Chutiang bawkin mi \henkhat chuan an chhehvêlah eng ang pawhin thawm nei mah se, mut ṭhat chu an thiam hle.
• Mut mamawhna pianphung inthlak danglamna: I mut mamawhna chu i dam chhungin a danglam thin. Nausen te tak te chuan ni khatah darkar 14-17 vel mut a mamawh a. Mahse puitling (kum 18 chunglam) chuan ni khatah darkar sarih atanga darkar riat vel an mamawh a ni.

Mut theih lohna chi hrang hrang a awm em?

Ni e, mithiamte chuan he mut theih lohna dinhmun hi chi hnih ah an then a:

• Hun: Hei hi hun rei lote (acute) emaw, hun rei tak (chronic) emaw pawh a ni thei . Hun rei tak chhunga mut theih lohna chu mut theih lohna (insomnia disorder) an ti a.
• A chhan: Primary insomnia chu chhan dang awm lova mut theih lohna hi a ni. Secondary insomnia chu damdawi lam thil dang emaw thil thleng dang emaw chhinchhiahna anga mut theih lohna a ni.

Hei hi engtiang chiahin nge a hluar?

Dik tak chuan hun rei lote leh hun rei tak chhunga mut theih lohna hi a tam hle. A tlangpuiin khawvel pumah puitling pathum zinga pakhat vel chuan mut theih lohna chhinchhiahna an nei a ni. Tin, puitling 10% vel chu mut theih lohna (insomnia disorder) nei anga hriat theih a ni bawk.

Mut theih lohna chhinchhiahnate chu engte nge ni?

Mut theih lohna hian symptom hrang hrang a nei thei. Anni hi chi hrang hrangah then theih a ni:

• Mut harsatna i neih huna i hriat thin thilte.
• Nitin a nghawng dan.
• Chronic insomnia natna lan chhuah dan.

Mut theih loh laia i hriat thin thilte

Mut harsa i tih dan hi mut theih lohna chhinchhiahna pawimawh tak a ni. Hei hi kawng pawimawh pathum hmangin a thleng thei a, miten an inthlak danglam fo thin:

• Mut harsa (Initial/sleep onset insomnia): Hei hian i mut dawnin mut harsa i ti tihna a ni.
• Middle/maintenance insomnia: Hei hi zanlai pelh hnua i harh a, mahse i muthilh leh hun a ni. Hei hi a tam ber chi a ni. Mut theih lohna nei hmun thuma ṭhena hmun hnih vel a nghawng a ni.
• Late/early waking insomnia: Hemiah hian zingkar hma takah i tho a, i muhil leh thei lo.

Nitin a nghawng dan

I hriselna atana mut a pawimawh avangin mut theih lohna ang chi natna hian i harh lai pawhin symptom hrang hrang a thlen thei a ni. Chung zingah chuan:

• Chau, nunna nei lo, muthilh theih loh anga inhriatna.
• Zawi zawiin chhanna. Ngaihtuah teh, car i khalh lai hian i chhang let nghal vat thei lo.
• Thil hriatreng harsa.
• Ngaihtuahna slow, buaina emaw, ngaihtuahna seng harsa emaw.
• Mood inthlak danglamna, a bik takin lungkhamna, lungngaihna leh thinrimna te.
• I hnathawhna, khawtlang nun, hobby, nitin thil dang tihnaah inrawlhna.

Chronic Insomnia natna lan chhuah dan

I symptoms awm dan pawh a pawimawh hle. I natna lan chhuah dan hian mizia engemaw zat a neih chuan mut theih lohna (chronic insomnia) i nei thei a ni. Heng mizia te hi:

• Conditions: Chronic insomnia vei nia hriat tur chuan i mut tibuaitu chhan bik (work shift inthlak danglam, nun thil thleng bik) awm lovin i neih a ngai a ni.Hei hi mut theihna hun leh boruak dik tak nei chung pawha mut harsa i tih hian hriat theih a ni.
• Frequency: Chronic insomnia-ah chuan kar khatah vawi thum tal mut harsatna i nei tur a ni .
• Hun chhung: Chronic insomnia hi thla thum tal a awm thei .
• Thuhmahruai: He mut theih lohna hi damdawi emaw damdawi (damdawi lam leh damdawi lam ni lo) emaw, mut harsatna dang emaw avanga lo awm thei a ni lo. Tin, he mut theih lohna hi taksa leh rilru lam dinhmun dangin a sawifiah kim thei lo bawk.

Engvangin nge hetiang hian kan mut loh? A chhan engte nge ni?

Mithiamte chuan mut theih lohna chhan chiang tak an la hre lo. Mahse tuna kan hriatthiam dan a\ang chuan thil tam takin he dinhmun hi a thlen thei a ni. Chûng thil ṭhenkhat chu a chhan a ni thei a, a thlentu pawh a ni thei bawk. Mut theih lohna a thlen dan leh a lo awm chhan dik tak hriat chian nan zirchianna tam zawk neih a ngai a ni.

Hei hi a thlen thei emaw, a thlen thei emaw thilte chu (mahse a huam chin erawh a ni lo):

• Chhungkaw chanchin (genes): Chhungkaw zingah mut theihna leh dinhmun, mut theih lohna te pawh a kal zel niin a lang.
• Thluak hnathawh inthlak danglamna: Mut theih lohna nei te thluak hi a thawk nasa zawk thei a, a nih loh leh thluaka chemical inthlak danglamna hian mut a nghawng thei bawk.
• Taksa dinhmun: I taksa hriselna hian i mut a nghawng thei a ni. Hei hian hun eng emaw chen atana natna te, natna tenau emaw hliam emaw, hun rei tak chhunga natna acid reflux emaw Parkinson’s disease emaw te pawh a huam thei a ni. I taksa natural sleep/wake clock, circadian rhythm an tih, condition te hian mut a tibuai thei bawk.
• Rilru hriselna dinhmun: Chronic insomnia vei zinga a chanve vel chuan rilru lam natna dang pakhat tal an nei a, chu chu lungkhamna emaw, lungngaihna emaw a ni.
• Nun dinhmun: Nun dinhmun hahthlak leh harsa tak takte hi mut theih lohna thlentu direct ni lo mah se, a thlentu a ni tlangpui.
• Nun inthlak danglamna: Hun rei lote chhunga inthlak danglamna jet lag , hmun thar, hriat loha mut, leh hna thar (a bik takin shift work ) hman thiamna te hian nghawng a nei fo thin. In thara insawn ang chi hun rei tak chhunga inthlak danglamna pawh hian mut a nghawng thei a ni.
• I tih dan leh i tih dan: I mut dan ( sleep hygiene tia koh bawk) hian mut theih lohna a thlen thei a ni. Hei hian nitin i mut leh mut loh te, engtik laiin nge i mut dawn tih te, coffee ang chi thil i in leh in loh leh i in hun tur te a huam a ni.

Tute nge mut theih lohna (insomnia) hlauhawm ber?

A hnuaia symptom emaw condition nei te hian mut theih lohna an nei tam zawk:

• Light sleepers te pawh an awm.
• Zu in thin mite.
• An in chhunga him lo nia inhriate (entir nan, tharum thawhna emaw, tihduhdahna emaw a awm reng a nih chuan).
• Mut chungchânga hlauhna emaw, lungkhamna emaw nei mite, entîr nân, mut tibuaitu harsatna nei, zan lama hlauhna emaw, mumang lama harsatna emaw nei te

I mut loh chuan eng harsatna nge thleng thei?

Mut theih lohna a nasat emaw, rei tak a awm emaw chuan mut theih lohna a thlen thei a ni . Mut tlakchhamna chungchanga harsatna lian ber chu nitin mutthilh hi a ni. Hei hi car i khalh lai emaw, fimkhur ngai hna dang i thawh lai emaw chuan a hlauhawm hle.

Mut tlakchhamna hian a hnuaia natnate hi a thlen theihna a tipung thei bawk:

• Lungngaihna
• Hlauhthawnna
• Thisen sang (Hypertension) 1.1.
• Lung natna
• Thai
• Mut theih lohna (obstructive sleep apnea) a awm
• Type 2 zunthlum vei a ni
• Thau lutuk
• Psychosis kaihhnawih natna

Engtin nge doctor hian hei hi a hriat chhuah?

Doctor chuan i hriselna chanchin te, mimal dinhmun te, mut dan te, leh natna lan chhuah dan te zawhna zawtin mut theih lohna a hriat theih a ni. Mut theih lohna thlentu emaw, mut theih lohna thlentu emaw, damdawi lam thil dang a awm leh awm loh enfiah nân test ṭhenkhat pawh an rawt thei bawk.

Eng test nge tih thin?

Mut theih lohna hi direct-a hriat theihna test a awm lo. Chu ai chuan, mut theih lohna ang chi natna dangte chu paih chhuah nan test an hmang zawk a ni. Test tih theih tam ber chu:

• Sleep apnea awm leh awm loh testing . Hei hi sleep lab-a zan khat mut dan zirchianna (polysomnography) emaw, in lama mut theih lohna screening device emaw hmangin tih theih a ni .
• Actigraphy a ni.
• Multiple sleep latency test (MSLT) hmanga tih a ni.

I natna lan chhuah dan leh thil dang a zirin test dang pawh tih theih a ni. I doctor hian eng test nge i tan a tha ber tih a hrilh thei ber che a ni.

Mut theih lohna damdawi a awm em? Dam theih a ni em?

Mut theih lohna hi enkawl dan hrang hrang a awm a. Heng enkawlnate hi nunphung awlsam leh tih dan thlak danglam atanga damdawi chi hrang hrang thlengin a awm a ni. Mut theih lohna enkawl dan tlangpui chu:

• Mut dan tha (sleep hygiene) din leh tih dan.
• Mut theih nan emaw, muhil reng turin a pui thin.Damdawi (a bik takin ruihhlo ngawlvei lo emaw, thil dangin i mutna tichhe thei emaw).
• Rilru hriselna enkawlna.

Mut theihna tur damdawi

Damdawi chi hrang hrang a awm a, chu chuan muthilh theih nan emaw, mutthilh theih nan emaw a pui thei a ni. Chung zinga tam tak chu sedative emaw hypnotic drugs – prescription leh over-the-counter-ah te pawh a ni. Rilru lam damdawi pawh a awm a, herb leh supplement thenkhat pawh a awm bawk.

• Sedative drugs: Hengte hian nervous system hnathawh a ti tlem a.
• Hypnotic drugs: Hengte hian mut a tichhuak thin.

A tlangpuiin, i doctor chuan i enkawlna tur leh i tana tha ber tur a hrilh thei ber che a ni. Tin, enkawlna avanga side effect emaw complication awm thei emaw hriat theihna tha ber an ni bawk.

Pawimawh: Hengte hi damdawi entirna mai a ni a, enkawlna zawng zawng hi a awm vek lo. Mut theih lohna damdawi hian mi zawng zawng tan hna a thawk lo mai thei tih hre reng ang che. Damdawi thenkhat chu damdawi dang nen an inzawm thei a, i kum leh taksa hriselna pawhin hmun a chang thei bawk.

Tin, damdawi hian mut a pui thei che a, mahse damdawi thenkhat chuan i mut hun chhung pawh a nghawng tha lo thei tih hriat reng a pawimawh bawk. Mut zat chauh a pawimawh lo va, quality pawh a pawimawh hle. Chu chu damdawi – over-the-counter pawh nise – fimkhur takin i hmang tur a ni tihna a ni.

Damdawi prescription hmanga siam a ni

Mut theih lohna enkawlna atan hian damdawi chi hrang hrang prescription a awm a. I awmna hmun azirin damdawi thenkhat chu an hnathawh dan emaw, an side effect emaw avang hian dan anga khapna a awm thei.

Controlled drugs: 1.1.

• Benzodiazepines: Entirnan , estazolam , quazepam (Doral®) , temazepam (Restoril®) , leh triazolam (Halcion®) te hi a ni.
• "Z-drugs": Hming hrang hrang nei mahse, mithiamte chuan benzodiazepines nena an property inang em em avangin group khatah an dah khawm fo thin. A tam ber chu eszopiclone (Lunesta®) , zaleplon (Sonata®) , leh zolpidem (Ambien®) te an ni.
• Dual orexin receptor antagonists (DORAs): Orexin hi i thluaka chemical awm a ni a, i harh reng theih nan a pui a ni. Orexin block hian mutthilh theih nan a pui thin. Entirnan , suvorexant (Belsomra®) , lemborexant (Dayvigo®) leh...Daridorexant (daridorexant - Quviviq®) hmanga tihdam theih a ni.
• Antiseizure damdawi: Chung zingah chuan gabapentin (Neurontin®) leh pregabalin (Lyrica®) te pawh a tel. Chûngte chuan i harh reng thei dinhmunte, restless leg syndrome -a awmte chu a ṭanpui thei a ni.

Damdawi control loh: 1.1.

• Sedating antidepressants: Chung zingah chuan tricyclic antidepressants (TCAs) doxepin (Silenor®) leh amitriptyline (Elavil® ), leh trazodone te pawh a tel.
• Melatonin leh a kaihhnawih damdawi: Melatonin hi i thluak hian i mut hun a hriat theih nan a hman thin chemical a ni. Prescription dose chak takah a awm a, chubakah damdawi chakna hniam tak tak, over-the-counter damdawi pawh a awm bawk.* Melatonin ang bawka hnathawk thei synthetic drugs, ramelteon (Rozerem®) te pawh a awm bawk.

*Hriat tur: Doctor nen inbia lovin melatonin hi a rawt aia tam ei loh tur a ni. Milligram 10 aia tam ei chuan a pawi thei hle.*

Damdawi pek loh

Allergy enkawlna atana hman antihistamines hian mut a tichhuak thei bawk. Entirnan diphenhydramine (Benadryl® ang damdawi-a active ingredient) leh doxylamine (brand name Unisom® tia hriat fo) te hi a ni.

Herbs leh supplement te pawh a awm bawk

Mut theih lohna enkawlna atana pui thei tur herb leh supplement tam tak a awm a. Heng zinga tam tak hi a awm fo laiin, eng herb emaw supplement emaw hi i tan a him tih ngaihtuah erawh a tha lo. Heng zinga pakhat tal i ei hmain doctor i biak hmasak phawt tur a ni. Hei hian a bik takin damdawi dang i neih emaw, damdawi dang i ei emaw a nih chuan, side effect emaw, interaction emaw awm thei tur i pumpelh thei ang.

Rilru hriselna tanpui

I rilru hriselna hian i mutnaah nghawng lian tak a neih theih avangin rilru lam hriselna enkawlna hi direct emaw indirect emaw pawhin i mut thatna tur kawng tha tak a ni. Chutiang enkawlna dawng tur chuan i duhthlan tur leh i hmanraw hman tur te chu doctor hi a ni.

Mut theih lohna hi ven theih a ni em, a hlauhawmna pawh tihziaawm theih a ni em?

Mut theih lohna thlentu thil thenkhat chu ven theih a ni. Mahse a then chu a chhan hriat chian loh vang a ni thei. Mut theih lohna hi pumpelh kim theih a nih loh laiin, nang pawhin i veng theiI mut that theih nan thil tam tak i tih theih a awm (hemi chungchang hi "Engtin nge ka in enkawl ang?" tih ah hian en la).

Ka mut theih loh chuan eng nge thleng ang? Hetiang dinhmun hi eng nge a nih?

Mut theih lohna hi a tlangpuiin harsatna lian tak a ni lo. Mut theih lohna nei tam tak chuan a tuk zingah an chau deuh emaw, an tha ber lo emaw an ti thei. Mahse , mut \ha, quality tha tak neih hian chu rilru chu a ti \ha fo \hin. Mahse, hun rei tak chhung mut theih lohna hi nunna atana hlauhawm tak a ni. A tlangpuiin hlauhawm ni lo mah se, kawng tam takah i nun a nghawng ṭha lo thei a ni.

Mut that lohna symptom i nei tih i hriat chuan doctor nena inbiakna neih a tha. I mut harsatna thlentu chu eng nge ni tih hriat tumin an pui thei che a ni. Tin, i mut that theih nan kaihhruaina leh enkawlna an pe thei bawk.

Hun rei lote chhunga mut theih lohna chuan thla thum aia rei lo a daih tihna a ni. Chronic insomnia hi thla thum aia rei a ni. Mut theih lohna hian chhan tam tak a neih theih avangin, mut theih lohna i neih hun chhung hi a hun hunah a inang lo thei. I doctor chuan i mut theih lohna chungchang leh a nghawng dan tur tihtlem nan i tih theih turte a hrilh belh thei che a ni.

Engtin nge ka in enkawl ang? (Mut Faina) 1.1.

I mut theih lohna – leh i mut a tlangpuiin – pui turin thil pawimawh tak tak i tih theih ṭhenkhat chu mut thianghlimna chungchangah a innghat a ni . Chung zingah chuan (mahse a huam chin erawh a ni lo):

• Mut hun tur siam la, chu chu vawng tlat rawh: Mi tam zawk tan chuan an taksa leh an mut mamawhna atana an tih theih tha ber chu tih dan mumal tak neih hi a ni. Mut hun tur siam la, a theih ang anga zawm la, weekend leh holiday-ah te pawh. Nitin mutthilh hi ring suh la, chawhnu lam emaw tlai lamah emaw mut loh tur a ni, hengte hian i mut hun a tibuai thei a ni.
• I rilru hahdamna hun pe rawh: Mut hmain ni khata i lungkhamna tam thei ang ber dah bo rawh. Ni khat chhunga i hna i thawh zawh hun leh i mut hun inkarah buffer time siam rawh. Hei hian mut duhna rilru tha tak i neih theih nan a pui ang che. I mut theih loh chuan khumah mut ai chuan thlamuang leh hahdam taka thil tih tum ang che.
• Hahdam takin awm rawh: Mut that nan chuan thlamuanna hi a pawimawh hle. Chuvangin chutiang chuan i mutna hmun siam rawh – lighting, noise, leh temperature te pawh telh bawk ang che. Mi thenkhat chuan sound spectrum bik play thei sound generator hmanga mut an duh a, hei pawh hi i lo en ve thei bawk.
• Chu phone leh tab chu dah la:Electronic devices hian light hmangin i thluak chu zanlai ni lo anga ngaih turin a bum fo thin. Hei hian i thluak leh taksaah mut hun a nih thu hrilhtu chemicals chhuahna a tibuai thei a ni.
• I ei leh in tur ngaihtuah rawh: Zan lama ei/in tam emaw, zan rei tak tak ei/in emaw hian i mut a nghawng thei a ni. Thil engemaw ei/in hian i mut a nghawng thei bawk – a bik takin nicotine awmna thil te, emaw caffeine emaw zu awmna thil te.
• Tay active: Taksa tihchakna, kea kal mai mai pawh hian mut tha zawk i neih theih nan a pui thei che a ni.
• Mut harsatna i neih chuan i doctor nen inbia ang che: I chhungkaw doctor hi i mut harsatna chhan hriatthiamna tur leh i mut that theihna tura puitu tha tak a ni. I mut tichhe thei hriselna lama harsatna dang a awm leh awm loh hriat theih nan pawh an pui thei bawk.

Engtikah nge Doctor ka hmuh ang?

Ni engemaw zat aia rei mut theih lohna i nei tih i hriat a, nitin hnathawhna a nghawng tan chuan doctor (a bik takin chhungkaw doctor) nen inbia tur a ni. Tin, a hnuaia mi i hriat chuan anmahni nen pawh inbia ang che:

• I harh laiin thunun theih loh khawpa mutthilh i neih chuan.
• I thawh laiin mutthilh nghal mai (microsleeps an tih) i neih chuan, a bik takin hnathawh lai emaw, lirthei khalh lai emawa thleng a nih chuan.
• Damdawi lam harsatna dang, rilru lam hriselna lama harsatna i neih chuan, i mut tam leh mut that loh tichhe thei harsatna i neih chuan.

Doctor hnenah eng zawhna nge i zawh tur?

• Ka taksa hriselna hian ka mut a nghawng em? Ka mut theih lohna tur symptom emaw, damdawi lam thil dang emaw ka nei thei ang em?
• Damdawi ka ei (i ei chuan) hian engtin nge ka mut a nghawng?
• Ka rilru hriselna hian ka mut a nghawng nia ka hriat chuan eng nge ka tih theih ang?

Mut hian naupai a nghawng em?

Ni e, naupai (leh naupai laia i damdawi lam dinhmun) hian i mutnaah nghawng lian tak a nei thei a ni. Naupai lai hian i taksa hian inthlak danglamna tam tak a paltlang thin – taksa, hormone leh rilru lama inthlak danglamna te pawh a paltlang thin. Hengte hian i mut dan a nghawng thei a, mut tha tawk neih a ti harsa thei bawk. Naupai laiin mut harsatna i neih chuan doctor nen inbiakna neih a pawimawh. Mut harsatna i neih chhan leh i tanpui theih dan tur hriatthiamna tha zawk an pe thei che fo thin.

COVID-19 hian mut theih lohna a thlen thei em?

Ni e, COVID-19I mut dan a nghawng thei a ni. Mahse mithiamte chuan engtin nge leh engvangin nge tih chiang takin an la hre lo. Zirchiangtute chuan COVID-19 hian i thluak leh taksa a nghawng dan chiang takin an lo thlir mek a ni. COVID-19 hripui kaihhnawih general stress pawh hian a thawhpui ve mai thei niin an ngai.

A tawp berah chuan thil hriat reng tur

Mut hi miten an ei tawk loh thlenga an ngaihthah fo thin a ni. Mahse, mut hi i hriselna atana pawimawh tak a ni. Mut that loh hian i hriselna zawng zawngah nghawng lian tak a nei thei a ni.

Mut harsatna i neih chuan doctor nen inbiakna neih a tha. I mut thatnaah an pui thei che fo va, a nih loh leh doctor emaw professional dang, pui theitu hnenah an refer thei bawk che a ni. Chutiang chuan, mut chungchanga i lungkhamnate chu dah bovin, harh thar leh kal tûra inpeih takin i harh thei a ni.

` Mut theih lohna, mut harsatna, mut dan, mut dan, rilru hriselna, mut damdawi