Zanah muthilh pawh harsatna i nei em? Nge i mut hnu darkar tin i harh thin? I mut that theih loh lai hian a tuk chu a harsa hle a ni lawm ni? Engmah i ti thei lo va, i rilru i pe thei lo va, thil tenawm tak takah i thinrim bawk. Tunah chuan puitling ADHD ( Attention-Deficit/Hyperactivity Disorder ) i neih ve bawk a nih chuan he harsatna hi a na zual thei ang em tih hi han ngaihtuah teh. Vicious cycle ang mai a ni tak zet. I mut that loh chuan i ADHD symptoms a pung thin. ADHD symptoms a pun chuan zan mut a harsa zual hle. Hei hi i tan chauh harsatna a ni lo. Survey pakhatah chuan ADHD vei zinga hmun thuma ṭhena hmun hnih (67%) vel chuan zan mut ṭhat an harsat ṭhin.
Chuti a nih chuan engvangin nge hetiang hi a lo awm? Hemi chungchangah hian eng nge tih theih ang? Hemi chungchang hi awlsam takin, i hriatthiam theih dan tur angin sawi ila.
Engtin nge ADHD hian mut a tihbuai?
Tu pawh mut theih loh chhan tlangpui a awm. Mahse ADHD i neih chuan harsatna dang tlemte a awm bawk. Eng nge an nih i han thlir teh ang.
Nitin schedule zawm harsa
ADHD vei te hi awlsam takin an ngaihtuahna a buai thin. Chuvangin, zan rei takah thil i tan chuan (entir nan, project, assignment), a hun taka tihtawp chu a harsa thei hle. A chang chuan social media check mai mai pawh nise, hun engzat nge a liam tawh tih i hre lo. Vawilehkhatah darkar i en chuan zing dar khat emaw, dar hnih emaw a ni tawh. I mut pawhin i racing mind chu i titawp thei lo . Thil i hre reng a, ngaihtuahna thar i chungah a lo thleng a, nilengin thil thlengte i ngaihtuah bawk. I rilru tihmuang a, muthilh chu a harsa hle.
Stimulants leh caffeine te a awm bawk
ADHD enkawlna atana hmanraw hman ber chu Stimulants hi a ni. Chûngte chuan nitin inring reng leh thawkrim tûrin a ṭanpui thei che a, mahse, a châng chuan zan thlengin nghawng a nei thei a, chu chuan i harh zâwk thei a ni. Chu bâkah, coffee, tea, soda ṭhenkhat leh chocolate-a caffeine awm hian nilengin i in a, mut a harsat phah bawk.
Rilru hriselna lama harsatna dangte
ADHD vei tam tak chuan natna dang an nei bawk a, chungte chu:
- Hlauhthawnna
- Lungngaihna
- Mood disorder (Mood disorder) a awm thin
- Substance hmansualna
Heng dinhmunte hian muthilh leh mut reng a ti harsa hle bawk.
ADHD nena inzawm thei mut harsatna
Zan mut that loh leh mut that lohna nei hi a danglam a ni. Mut harsatna i neih chuan mut a tichhe thei che a, chu chuan nilengin i fimkhur lo thei a, i thinrim zual thei bawk. Heng mutna lama harsatna te hi ADHD vei zingah a tam em em a, doctor-te chuan ADHD an hmuhchhuah hunah mut harsatna an neih leh neih loh an enfiah ngei ang.
A pawimawh ber chu heng symptoms te hi i neih chuan doctor nen inbiakna neihpui tur a ni. Mahni inhriatthiamna nei suh .
A hnuaia table-ah hian ADHD-a hmuh tam ber mut harsatna thenkhat tarlan a ni.
| Mut harsatna (Sleep Disorder) a ni | Hei hian engtin nge i rilru a put tir? / Thil pawimawh tak tak |
|---|---|
| Mu thei lo | Zana ka mut hian ka muhil thei lo. Thil pakhat hnu pakhatin rilruah a rawn lang leh thin. A châng chuan zanah mumang ṭha lo tak tak aṭangin ka harh chhuak ṭhin. Ka muhil a nih pawhin zing ka harh chuan ka taksa chu a chau hlein ka hria. "Aw, ka muhil thei lo" tih ka ngaihtuah hian mut a harsa lehzual. |
| Circadian-rhythm mutna lama harsatna nei | A awlsam zawngin sawi ila, hei hi kan taksa "biological clock"-a harsatna a ni. Kan taksa hian hormone (Melatonin) a siam chhuak a, chu chuan zanah min mutthilh tir thin. Hetiang natna kan neih hian a hun takah a thleng ngai lo. Chuvang chuan zanah kan muhil thei lova, zing khawvar thlengin kan tho thei lo va, zing lamah kan tho thei lo. Hetiang dinhmun hi phone leh laptop ang chi thil atanga blue light, a bik takin zan lama kan inhriat hian a ti na zual thei a ni. |
| Mut Apnea (Sleep Apnea) a awm | Hei hi i mut laiin i thawk a tawp a, a tan leh thin a ni. Hei hi zankhuain vawi eng emaw zat a thleng thei. Hei hian mut tha, thuk tak neih a ti harsa thei a, zing lamah pawh i chau hle thei bawk. A bengchheng hleHei hi symptom lian tak a ni. ADHD vei zinga 25% vel chuan he natna hi an nei a ni. I bengchheng lutuk a nih chuan i doctor hnenah hrilh ngei ang che. |
| Restless Legs Syndrome (RLS) a awm a, a rilru a hah lutuk a, a rilru a buai em em bawk a. | Hei hi dinhmun nuam lo tak a ni. Mut i tum hian i keah thil mak tak mai i nei thin. Mi thenkhat chuan i ke chhungah rulhut an rawn inrawlh ang maiin, mi pakhatin a rawn hruai che ang maiin, i khuh ang maiin, i hnim ang maiin a lang niin an sawi. Hei hian i ke chu tihchet duhna a siam thin. I ke i sawn chuan a tlahniam deuh thin. Hei hian mut a harsat phah hle. Mak tak maiin ADHD vei zinga 44% vel chuan he natna hi an nei a ni. |
Chuti a nih chuan he thil hi engtin nge i tih?
ADHD vangin mut harsatna i neih chuan i tih hmasak ber leh pawimawh ber chu i doctor nen inbiakna neihpui tur a ni. I ADHD damdawi dose emaw, i ei hun emaw chu a siamrem a ngai mai thei. A nih loh leh, i doctor chuan mutna lama harsatna dang i neih leh neih loh hriat nân mut zirchianna a ti thei bawk.
A chhan dang i paih chhuah hnuah chuan i ADHD symptoms hian i mut a tibuai a ni thei. Chutiang hunah chuan i nunphung leh i tih danah inthlak danglamna awlsam tlemte siamin i mut thatna i tichangtlung thei a ni. Hei hi ‘ mut faina tha’ an ti.
- Nilengin muthilh suh. A tul chuan minute 15-20 vel mut rei rawh. Mahse mut hma darkar 4 aia rei lo mut suh.
- Caffeine ei loh tur. Mut hma darkar 4-6 tal coffee, tea, leh cola ang chi in tur in loh tur.
- Stimulant i ei a nih chuan a theih phawt chuan zing lamah ei thin ang che. Hemi chungchang hi i doctor nen sawiho la, thurawn la rawh.
- Mut hmaa rilru hahdam taka awm dan tur siam rawh. Lehkhabu chhiar te, thlamuanna hla ngaihthlak te, a nih loh leh zan tin mut hmain tui lum taka inbual te chu tih danah siam rawh.
- Nitin mut leh harh hun inangah. Hetiang tih dan hi zawm zel tum ang che, weekend-ah pawh.
- I mutna pindan chu mutna hmun atan siam rawh. Room chu thim, reh leh temperature nuam takah dah rawh. Khum chu mut leh mipat hmeichhiatna hmanna atan chauh hmang ang che. Hnathawh leh khumah chaw ei loh tur.
- Screens te hi pumpelh rawh. Mut hma darkar khat tal TV, smartphone, computer leh tablet ang chi thil hman tawh loh tur. An êng dum chhuah hian mut tirtu hormone melatonin siam chhuah a tikhawlo a ni.
Heng tih dante hian ni engemaw zat emaw, ni hnih emaw chhungin rah a chhuah lo mai thei. Mahse, beidawng suh. Heng thilte hi i tih chhunzawm zel chuan i mut danah danglamna chiang tak i hmu ang.
Take-Home Thuchah a ni
- ADHD vei puitling zingah mut harsatna hi a tam hle. I suangtuah mai mai a ni lo.
- Vicious cycle a ni: Mut tlem hian ADHD symptoms a ti na zual a, chu chuan mut a tibuai bawk.
- I mut harsatna chhan chu mutna lama harsatna dang, Sleep Apnea emaw Restless Legs Syndrome (RLS) emaw a ni mai thei.
- I tih tur pawimawh ber chu i doctor nen hemi chungchang hi sawipui hi a ni.
- Mut dan tha (Sleep Hygiene) zawm hian i mut thatna nasa takin a tisang thei a ni.
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