Zan rei takah pawh i muhil ve em? Zing thawh harsa i nei em? (Delayed Sleep Phase Syndrome) chungchang hi han sawi ila.

Zan lamah mut rei lutuk i hmu fo thin em? Zingkar hun takah tho thei lo va, nilengin i chau tih i inhria em? "Zan lama rulhut mai mai ka ni," tiin i ngaihtuah mai thei. Mahse, chutiang chu a ni ngai lo. Vawiin hian he harsatna thlen thei dinhmun kan sawi dawn a, damdawi lam pawhin `(Delayed Sleep Phase Syndrome - DSPS)` tia hriat a ni.

Chuti a nih chuan he delayed sleep onset syndrome (DSPS) hi eng nge ni?

A awlsam zawngin sawi ila, `(Delayed Sleep Phase Syndrome)` chu i taksa natural clock (`(Circadian rhythm)` kan tih) hian a thawh tlai deuh hian a ni. A dik tak chuan i mut hun pangngai aiin darkar hnih tal i muhil tan a ni. Hetiang hian han ngaihtuah teh. Mi pangngai chu zan dar 10 velah a mut a, zing dar 6.30 velah a harh chuan `(DSPS)` vei chu zing dar 12 hnuah, zing dar 1 emaw 2 emaw vel a muhil lo. Chuvang chuan zing thawh a, sikul kal emaw, a hun taka hnathawh emaw a harsa hle. Chutiang mite chuan an mut hun chungchang `(Sleep diary)` an ziah chuan kar khat chhungin an mu tlem hle (mahse zanah harh fo lovin an mu chhunzawm zel) tih leh chawhnu lam thleng an mut thin tih a lantir ang a, chawlhkar tawp lamah zing dar 1 emaw 2 emaw pawh a ni thei. "Zan lama rulhut mai mai ka ni," tiin i ngaihtuah mai thei. Mahse DSPS erawh a danglam thung. "Night owl" mai mai i nih chuan DSPS vei angin nitin i muhil lo ang a, i ngaihven lo ang. DSPS vei tu emaw chuan an taksain mu turin a tih hian a thunun thei lo. Doctor-te chuan hei hi "Delayed Sleep Phase Syndrome" emaw, "Delayed Sleep-Wake Phase Disorder" emaw an ti fo thin.

Hei hi eng ang mutna lama harsatna nge ni?

DSPS hi mutna lama harsatna a ni a, circadian rhythm sleep disorder category-ah a tel a ni. I circadian rhythm hi i taksa chhungril clock a ni a, nitin darkar 24 chhung a tlan a, nitin i harh theih nan leh zanah mut theih nan a pui che a ni. He cycle hian thil tam tak a control a, i taksa lum leh vawt leh chaw ei dan pawh a thunun a ni.

DSPS chi hrang hrang lian ber ber a awm em?

Ni e, DSPS hi chi hnih lian tak a awm. Hei hi mut tichaktu hormone Melatonin chu i circadian rhythm-a a chhuah hun a\angin a innghat a ni. He signal hian i taksa darkar chu mut hun a nih thu a hrilh a.

• Circadian aligned DSPS: Hetah hian hormone `( Melatonin )` hian i mut hmain darkar hnih aia rei lovah hna a thawk tan thin.
• Circadian misaligned DSPS: Hetah hian hormone `` Melatonin' ' hi i mut hma darkar hnih aia tam emaw, i mut hnuah emaw a thawk chhuak thin.

He classification hi a buaithlak deuhin lang mahse, doctor tan chuan enkawlna tur ruahmanna siam a pawimawh thei hle.

(DSPS) natna lan chhuah dan chu engte nge ni?

``(DSPS)`` vei chuan hetiang chi natna hi a nei thei a:

• I duh huna mut theih loh, emaw, khawtlang nunah pawm tlangpui hun laia mut theih loh.
• Zingkar i duh hun lai emaw, khawtlangin a pawm tlangpui hun lai emaw chuan thawh a harsa hle.

Hei hian harsatna dang a thlen thei a ni:

• Nitin mutthilh lutuk tih hriat.
• Hriatrengna, ngaihtuahna leh ngaihtuahna seng harsa.
• Thiltih leh/ emaw rilru put hmang inthlak danglamna, entirnan, thinrimna.

A châng chuan, ``DSPS'' symptoms hi hypersomnolence sleep condition dang, ``narcolepsy'' (muthilh nghal mai thei) leh ``idiopathic hypersomnia'' (a chhan awm lova mut tam lutuk) te nen hian thliar hran a harsa thei hle.

Engvangin nge hetiang (DSPS) hi a lo awm?

`(DSPS)` hi a chhan ber chu genetic factors vang a ni . Chumi awmzia chu i `(DNA)` inthlak danglam vangin he natna hi a awm thei tihna a ni. Doctor-te chuan heng genes te hi test thei lo mah se, mi tam tak chuan an natna lan chhuah chhan chu "laziness" a ni lo va, genetic change a ni tih an hriat hian hahdamna engemaw chen an hmu thin. Research atanga a lan dan chuan he genetic influence hian i taksa natural `(Circadian rhythm)` chu a pangngai aia rei deuhin a siam a ni. Hei vang hian taksain a hun takah mut a duh lo.

Eng thilin nge (DSPS) dinhmun a tichhe zual?

Thil thenkhat chuan i ``(DSPS)'' symptoms chu a ti na zual thei:

• Ram danga zin chhuah hunah Jet lag (hun inthlauhna) a awm.
• Khumah rei tak chawlh hahdam.
• Mut hun mumal lo neih.
• Mut dan tha lo (entir nan, mut hmaa coffee ang chi thil in thin).
• Mut hmaa êng tam lutuk leh nitin êng tlem lutuk.

Tute nge natna vei theihna sang zawk (DSPS)?

DSPS hi tleirawl leh puitling thalai zingah a tam ber a ni . Hei hi a chhan chu puitlin lai hian taksa natural circadian rhythm a inthlak thin vang a ni. Puitlingte pawh a nghawng thei a, a bik takin hmeichhia kum 40 leh 60 inkar te a nghawng thei a, zirchianna pakhatah chuan DSPS vei nia hriat puitling 90% chuan naupangte an nih laiin heng symptoms hi an nei tih hmuhchhuah a ni. I chhungkuaa mi tu emaw chuan he natna hi a neih chuan i vei tam zawk a ni.

(DSPS) avanga harsatna awm thei te chu engte nge ni?

`(DSPS)` hian harsatna a thlen thei a, chungte chu:

• Depression : I mut dan hian i mood leh energy level a nghawng thei a ni. DSPS vei zinga 60% aia tam chuan lungngaihna an vei a ni.
• Substance use disorder : Substance use disorder (DSPS) vei tam tak chuan coffee, mutna damdawi emaw zu emaw an hmang nasa lutuk a, chu chuan an harh theih nan emaw, an muhil thei lo emaw a ni.

Tin, ``(DSPS)`` hian sikul hnathawh leh hnathawh dan a nghawng thei bawk. Tin, thil pawimawh tak takah i tlai emaw, i tel thei lo emaw pawh a ni thei bawk.

Engtin nge hriat theih (DSPS)?

``(DSPS)`` hriat chian nan doctor emaw specialist emaw chuan i natna lan chhuah dan a zawt ang che a , ``sleep diary`` emaw ``sleep log`` emaw ziak turin a ti ang che. Mut diary chu hetiang hmun hi a ni:

• Mut hun a ni.
• Mut hma (a tlem berah) .
• Harh hun

Hetiang thil record tur hian. I khum bulah notebook leh pen dah la, chutiang chuan hun i ziah theihnghilh lo ang. I mut hun dik tak i ziak thei lo a nih avangin zing lamah rough reminder angin ziak rawh. I doctor chuan he diary hi eng chen nge i vawn tur tih a hrilh ang che. Diagnosis tih chian nan i doctor chuan ` Actigraph` an tih device ha turin a ti thei che a ni. Hei hian i chawlh leh thiltih cycle te a record thin. Hei hian i mut hun leh i harh hun tur i hriat theih nan a pui thei che a ni. He device hi ni 7 atanga ni 14 vel i bun a ngai dawn a ni. Chu bakah, i doctor chuan `Dim Light Melatonin Onset (DLMO)` , `Polysomnography - PSG` emaw `mut zirchianna`, leh `Multiple Sleep Latency Test (MSLT`) te pawh a ti thei bawk. Heng test te hian DSPS hi mutna lama harsatna dang, Narcolepsy ang chi te nen a thliar hrang thei a ni. Mut lama harsatna tlanglawn tak tak, Obstructive Sleep Apnea (OSA) te hian DSPS hi a ti na zual thei a ni. I doctor pawhin chutiang dinhmun chu a hmuchhuak ang a, a enkawl bawk ang.

Engtin nge (DSPS) hi enkawl a nih?

DSPS enkawl nan doctor chuan a hnuaia mi ang hian a rawt thei ang:

• I mut dan thlak danglam .
• I mut hun tur siam dan .
• Light therapy hmanga enkawlna.
• Damdawi ei.

Mut dan thlak danglam

I doctor chuan i mut dan tihdanglam a rawt thei a, chu chu:

• I mutna pindan emaw mutna hmun emaw chu lum takin dah la. Entirnan, thlasik laiin blanket rit tak tak hmang suh la, room chhungah fan reh tak hmang suh.
• Window curtain emaw blind emaw kha khar la, light a chhuah loh nan. Eye mask pawh i hmang thei bawk.
• Mut hmain chawlh hahdam rawh. Entirnan, tui lum takin inbual rawh.
• Mut hma darkar khatah electronic devices cell phone , television, leh video games te chu off rawh. Device thenkhat atanga blue light chhuak hian i taksain hormone melatonin a siam chhuah dan a tibuai a ni.
• Kar tawp lama i mut dan ang bawka chawlhkar ni-a i mut dan ang kha zawm thin ang che. Hei hi chawlhniah pawh a hman theih.
• Zan lamah leh a bik takin mut hmain caffeine telna ei leh in, coffee, chocolate leh tea te ei loh tur a ni.
• Mut hma darkar khatah zu, nicotine, leh high-intensity exercise ang chi stimulant ei loh tur.

Kum tam tak chhunga zung kaih tawh zan lama thil tih dan thlak danglam chu thil harsa tak a ni thei. Transition awlsam zawk nan tih dan thar pakhat emaw pahnih emaw thlang la, chu chu i routine-ah telh la, a pianphung anga i hriat thlengin. Tichuan pakhat emaw pahnih emaw dah belh leh ang che. Vawi khata engkim tihdanglam tum ai chuan inthlak danglamna chu zawi zawiin i thiam theih nan a pui ang che.

Mut hun tur ruahmanna siam

Mut hun tur siam tih awmzia chu i harh hun tur hun mumal tak siam tihna a ni. I taksa chu schedule engemaw zat a hman tawh chuan, schedule thara insiamrem theih nan hun a duh ang. Hetah hian a pawimawh ber chu i thawh hun tur chu a hmain set la. Tichuan i mut hun chu automatic in a lo thleng hma zawk ang. I mut hun tur thlak danglam dan kawng hnih a awm a, chungte chu:

• `Advancing your internal clock` : Zan tin minute engemaw zat hmain i mut duh hun i thlen hma loh chuan i mu thei ang. Entirnan, zan khat dar 12-a i mut chuan a tuk zan dar 11:45-ah i mu ang a, a tuk zan dar 11:30-ah i mu ang a, chutiang chuan a kal zel ang.
• I chhungril darkar tihkhawtlai (Chronotherapy): Zan tin darkar khat atanga darkar thum emaw a aia rei emaw hnuah i mut duh hun thlengin i mu thei ang. Entirnan, i mut hun chu zan dar 12 atanga zing dar 8, zing dar 3 atanga zing dar 11, zing dar 6 atanga tlai dar 2, leh chutiang chuan i target i thlen thlengin i thlak thei (zan dar 11 atanga zing dar 7 thleng pawh a ni mai thei). Hei hian social activities emaw commitment emaw atanga ni engemaw zat chawlh a ngai dawn a ni. Hei hi chawlh lai emaw, sikul emaw hnathawhna atanga chawlh i lak lai emaw pawhin i ti thei ang. Hetiang tih dan ngaihtuahna chu i taksa tan mut hma aiin mut tlai a thiam a awlsam zawk tih hi a ni.

Heng thil i tih hian i ngaihtuahna seng reng a, i thil tum tihhlawhtlin a pawimawh. Kar tawp leh chawlhniah chuan i mut hun theihnghilh a awl hle. Mahse i body clock hian i hman thiam phawt chuan a thawk tha thei chauh a ni. While you can regulate your body clock by sticking to a strict bedtime and wake-up time , chu chuan mut leh harh cycle tlai tak neih duhna chu a "tidam" dawn lo. Thla engemaw zat schedule mumal taka i thawh hnuah, hun bîk takah inthlâk danglamna engemaw zat i siam thei a ni.

Light therapy hmanga enkawlna

Doctor thenkhat chuan DSPS enkawlna atan light therapy an rawt a. Hei hian light box bik lei a huam a ni. Zing lamah darkar chanve vel i ha tur a ni. Hei hian i body clock reset turin a pui thin. I doctor chuan eng ang light box nge lei tur leh hman dan tur a hrilh ang che. I doctor-in a rawt theih dang chu zing thawh hnuah minute 30 chhung pawn ni chhuahnaah awm hi a ni. Zan lamah electronic device atanga êng i hmuh tlem theih nan a pui thei bawk.

Damdawi hman tur (DSPS) .

I doctor chuan i circadian rhythm siamrem theih nan melatonin supplement ei turin a rawt mai thei. I taksa hian a pianphungah melatonin a siam chhuak a, chu chuan i mut leh harh cycle a tidanglam thei a ni. I thluaka pineal gland hian zanah melatonin a tichhuak tam ber. I mut hun tur dik takah i awm leh theih nan melatonin tlem tal i mamawh mai thei. I doctor chuan melatonin dose dik tak a rawn rawt ang che. Entirnan, dose hniam (0.5 to 1 mg) hi a bul tanna a ni tlangpui. Hei hi mut hmaa ei tur damdawi a ni lo; i mut hma darkar li vel hmain ei tur a ni. I routine-a damdawi eng pawh i dah hmain i doctor hnenah zawt hmasa phawt ang che. He damdawi hi him taka hman theih nan doctor thupek zawm fo ang che.

(DSPS) hi eng chen nge a daih?

DSPS hi a bo vek dawn lo. A enkawl theih nan enkawl chhunzawm zel a ngai a ni. I mut leh harh cycle a lo awm leh theih nan kar tam tak atanga thla tam tak a la ngai thei. I schedule dik taka awm reng tur chuan i enkawlna tur ruahmanna i siam chhunzawm zel a ngai a ni.

(DSPS) damdawi awm reng tur a awm em?

Ni lo, DSPS hi damdawi nghet tak a awm lo. Mahse, enkawlna hian i natna lan chhuah dan a tihziaawm thei a, i mut a titha thei bawk.

(DSPS) dinhmun thlirletna chu eng nge ni?

Mi tam tak chuan an mut hun tur siamrem thei tur treatment plan an zawm chuan result tha zawk an hmu thei a ni. Enkawl loh chuan DSPS hian nitin nun a nghawng thei a ni. I chau reng mai thei a, active taka awm a harsat phah thei a, a nih loh leh i thil tih nuam tak tak i ti thei bawk. DSPS vei tam tak pawhin depression an nei ve bawk. I mut that loh vanga lungngaihna i neih chuan i doctor nen inbia ang che. Enkawlna dang a rawt thei a, chu chu Cognitive Behavioral Therapy (CBT) te hi a ni.

Engtikah nge Doctor ka hmuh ang?

Zanah mut harsatna i neih a, zing thawh harsa i neih chuan Doctor pan tur a ni. DSPS i vei tih hmuhchhuah a nih a, i mut dan inthlak danglamna hian i symptoms a pui lo a nih chuan doctor hnenah hrilh rawh. I enkawlna ruahmannaah inthlak danglamna siam turin a pui thei che a ni.

Doctor hnenah eng zawhna nge ka zawh ang?

• Light box ka lei tur em ni? Engtin nge ka hman ang?
• Engtin nge ka mut dan ka thlak danglam theih ang?
• Melatonin supplement hi ka ei tur em ni? A nih chuan engzat nge ka ei ang a, engtikah nge ka ei ang?
• Melatonin supplement ei hian side effect a nei em?
• Mut harsatna dang, Narcolepsy emaw OSA emaw ka nei thei ang em?

(DSPS) hi (ADHD)-ah hian a tel ve em?

I mut hun inthlak danglamna hian nitin i ngaihtuahna leh i hnathawh dan a nghawng thei a ni. Zirna hrang hrangah chuan Attention-Deficit/Hyperactivity Disorder (ADHD) vei hmuhchhuah zinga 75% thlengin an circadian rhythm tichhe thei natna an nei tih an chhut. I mut theih loh lai leh zing thawh theih loh hunah chuan nitin thil tihnaah tel duhna i nei lo mai thei. I taksa mut a inpeih loh lai pawhin a lungchhiatthlak thei hle a, taksa leh rilru lama i chau lai pawhin a lungchhiatthlak thei hle. Thil pawimawh tak chu Delayed Sleep Phase Syndrome (DSPS) hi tumruh taka thil tih a ni lo tih hriatthiam a ni. Doctor chuan i mut hun tur chu i duh angin a siamrem thei che a, ni khat chu hahdam takin i tan tir thei bawk.

Hriat reng tur pawimawh ber berte (Take-Home Message) .

Okay, chuvangin tunah chuan kan sawi thin kha i hrethiam zawk ka beisei: ``Delayed Sleep Phase Syndrome - DSPS''.

A pawimawh ber chu, zan lama i mut harsat leh zing thawh harsatna i neih hi "laziness" emaw "bad habit" emaw mai a ni lo mai thei. I taksa chhungril clock-a harsatna a ni thei a, chu chu genetic factors avanga lo awm a ni.

• Heng symptoms te hi i neih chuan doctor rawn la. Buaina dik tak chu an hmuchhuak thei a, i tan enkawlna dik tak an pe thei bawk.
• He natna hi mut dan, schedule thlak danglam, light therapy, leh a tul chuan melatonin ang chi thil hmangin tha takin enkawl theih a ni.
• Hei hi zan khata tihdam theih tur thil a ni lo. Dawhtheih a pawimawh a, damdawi lam thurawn zawm a, beih chhunzawm zel a pawimawh.
• Nangmah chauh i ni lo. Hetiang harsatna nei hi an tam hle. Chuvangin tanpuina dil hlau suh.

I mut harsatna dik taka i hriat chian a, a solution dik tak i hman chuan nang pawhin zan mut nuam tak i nei thei a, ni khat chu hahdam takin i hmang thei bawk.

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