I taksa clock chu a out of whack em? Circadian Rhythm Sleep Disorders chungchang zir rawh

A châng chuan zanah i muhil thei lo mai mai ṭhin a ni lawm ni? I mut a, i toss leh turn a, mahse i muhil thei lo. Midang erawh chu zing dar thum emaw, dar li emaw velah an tho a, an mu leh thei tawh lo. A châng chuan nilengin rin loh takin i muhil ṭhin. Nang pawhin heng harsatnate hi i nei ve em? Hei hi a chhan chu i taksa natural clock-a harsatna tlemte a ni thei. Vawiin hian mi tam takin an hriat loh, mahse mi tam tak a nghawng thin he dinhmun hi kan sawi dawn a ni.

He circadian rhythm hi eng tak nge ni?

A awlsam zawngin, hei hi kan taksa pianphung, chhungril darkar a ni. In lama bang chunga darkar awm ang bawkin he body clock hian darkar 24 chhung cycle-ah hna a thawk bawk. I mut lai te, i harh lai te, i riltam lai te, leh i taksa lumna thlengin he darkar te tak te hian a thunun a ni. "Circadian" tih thumal hi Latin tawng atanga lo chhuak a ni. "Nitin" tihna a ni.

Mi tam zawk tan chuan he body clock hian harsatna awm lovin automatic in hna a thawk thin. Mahse a chang chuan he darkar hi a buai phah thin. Chu chu Circadian Rhythm Sleep Disorders kan tih lai a ni. Chu chu i mut leh harh cycle a buai tihna a ni.

Mut chakna lama harsatna lian ber berte chu engte nge ni?

He harsatna hi one-size-fits-all a ni lo, chi hrang hrang a awm. A chi hrang hrang hman tlanglawn berte han thlir ila. Hriatthiam awlsam zawk nan hetiang dawhkanah hian ka dah a ni.

Chung zingah chuan `Jet lag` leh `Shift work` kaihhnawih harsatna hi khawtlang nunah a tam ber a ni. Thil dang pawh hi a tlem hle.

Hetiang dinhmunah hian eng symptom nge i neih theih ang?

I mut chakna a tihbuai chuan symptom hrang hrang a awm thei. Chûng zînga engemaw zât chu i tawng tawh mai thei.

• Mut theih lohna: Mut atanga darkar tlemte chhunga mut theih lohna .
• Zanlai emaw, zingkar hma emawa thawh leh mut leh theih loh.
• Mut vawn harsat: Zan mut mut that theih lohna.
• Harh hma: I duh aia hmaa harh.
• Zing thawh harsa: Zing thawh theih loh khawpa chau lutuk leh khum atanga tho thei lo anga inhriatna.
• Nitin mut tam lutuk:Hnathawh lai te, lirthei i khalh lai te, i thusawi lai te pawhin i mit chu a khar mai mai ang maiin a lang.
• Nitin mut a tulna: Nitin mutthilh hi thunun thei lo anga inhriatna leh mut a tul anga inhriatna.
• Chau.
• Lu na.
• Lungkhamna, thinrimna, leh lungngaihna ang chi dinhmun.

Engvangin nge kan taksa darkar hi a buai em em?

Hei hi chhan hrang hrang a awm a. Kan thluak chhungah hian hypothalamus an tih chu a awm a . Hemi chhungah hian kan taksa "master clock" emaw Suprachiasmatic Nucleus (SCN) emaw a awm a. He SCN hian kan taksa pum pui mutna cycle a control a ni. Hengte hi he darkar hi tihbuai theih chhan ber a ni.

• Thluak a nghawng dan: Thluak hliam, natna hrik, emaw, dementia ang chi natna hian SCN hnathawh a tichhe thei a ni.
• Vision impairment: Kan mit hian kan taksa clock nen direct connection a nei tih i hria em? Kan hmuh êng (a bik takin ni êng) hian he darkar hi chhun nge zan a ni tih a hril a ni. Chuvangin, mitdel, a bikin mitdel tak tak te chuan heng harsatna te hi an tawk nasa zawk a ni.
• Khualzin: Jet lag, a hmaa kan sawi tawh kha, hei hi entirnan tha tak a ni. Technology zarah khawvel hmun hrang hrang kan fang chak em em a, kan taksa hian insiamrem hun a nei lo.
• Hnathawh: Zan lama shift ang chi thilte hian i taksa natural cycle kalh zawnga hna thawk turin a nawr che a ni.
• A chhan hriat loh: A chang chuan, a chhan chiang tak hmuh tur a awm lo.

Hetiang natna hi tute nge hlauhawm ber?

Mi thenkhat chuan he mutna rhythm hi harsatna an nei tam zawk.

• Kum: Naupang tê tê leh tleirawlte hian DSWPD an vei tam zawk a, chu chu zan rei tak tak an mut a, tlai taka an harh ṭhinna dinhmun a ni. Tin, kum 60 chunglam zingah pawh ASWPD, tlai lama mut hma lutuk leh zing thawh hma lutuka awm hi a tam zawk.
• Genetics: I mut dan hi a chang chuan i nu leh pate hnen atanga rochun a ni thei. Research atanga a lan dan chuan genetic mutation thenkhat hian heng harsatna te hi a tipung a ni.
• Khualzinna lam: Jet lag hi chhim lam (e.g., Europe, America) aiin hmar lam (e.g., Australia, Japan) a kal hian a na zawk thei.
• Hmasawnna lama inthlak danglamna:ADHD (Attention-Deficit/Hyperactivity Disorder) emaw Autism Spectrum Disorder ang chi natna nei te pawhin he mut chakna hi an nei tam zawk bawk.

Engtin nge doctor hian he natna hi a hriat theih ang?

Hetiang harsatna hi i nei nia i hriat chuan Doctor pan a tha ber. A tlangpuiin, `jet lag` tih loh natna dang hriat theih nan thla thum tal a lan chhuah a ngai a ni.Doctor-te chuan he natna hi hriat theih nan kawng hrang hrang an hmang thin.

• Nangmah biak dan: A hmasain doctor chuan uluk takin a bia ang che a, i mut dan te, i natna lan chhuah dan te, leh i nitin nunah nghawng a neih dan te a zawt ang che.
• Taksa enfiahna: Damdawi lam thil dang awm leh awm loh enfiah nan taksa leh thluak enfiah a ni.
• Test: A châng chuan thisen emaw, hmui emaw sample chu mut chhuahna nena inzawm hormone, melatonin -te level enfiah nân test theih a ni.
• Sleep log: I mut hun te, i harh hun te, leh nilengin ni engemaw zat emaw, kar hnih emaw chhung chu lehkhabuah ziak turin an ti ang che. Hei hian i mut dan tur ngaihtuahna tha tak a pe thei che a ni.
• Actigraphy: Hei hi hmanraw te tak te, kutkawr ang maia bun thin a ni. Ni engemaw zat emaw, kar engemaw zat emaw chhung bun a ngai a ni. Nitin i thiltih te, i mut dan te, i harh dan te chu automatic in a record vek a ni.

Hei hi eng enkawlna nge ni? Hei hi engtin nge kan siam that ang?

Hei hi i harsatna chi hrang hrang leh i nunphung a zirin a enkawl dan a inang lo ang. Enkawl dan chi thum a awm a.

1. I taksa darkar siam that nan light hmang ang che

Kan sawi tawh ang khan êng hi kan taksa darkar a nghawng lian ber pakhat a ni. Chuvangin he light hi kan control thei a, kan clock pawh kan siamrem thei bawk.

• Zing lama êng êng tak: Zing i thawh veleh êng êng tak hnuaiah i inhriat tir nghal ang. Window leh kawngkhar hawng la, ni êng chu luh tir rawh, hei hian thluak chu "nilai a ni tawh, harh hun a ni tawh" tih signal a pe a ni.
• Zan lamah light hniam: I mut hma darkar hnih atanga darkar thum chhungin i in chhunga light kha tihhniam rawh. Dim light hman a tha ber.
• Blue light pumpelh: Kan phone te, tablet te, computer te, leh TV screen-ah te hian blue-colored light a pe chhuak a. He blue light hian thluak a tichak a, mut a veng bawk. Chuvangin, mut hma darkar khat tal chu heng hmanrua te hi hman tawh loh tur a ni.

2. Damdawi leh Supplement te

Melatonin hi kan taksain a pianphung a siam chhuah hormone a ni a, chu chuan mut min pui thin. A châng chuan, melatonin hi damdawi lam thurawn angin supplement atan ei theih a ni.

3. Mut dan tha (Sleep Hygiene) .

Hei hi i tan i tih theih tha ber leh pawimawh ber a ni. Hei hi ‘Sleep Hygiene’ kan ti a.

• Schedule mumal nei rawh: A theih ang angin , nitin hun khatah mu la, harh rawh. Hetiang tih dan hi zawm zel tum ang che, weekend-ah pawh.
• Mut hmain thlamuang rawh: Mut hma darkar khat velin thlamuanna tur thil ti la, chu chu tui lum taka inbual te, lehkhabu chhiar te, a nih loh leh music thlamuanthlak tak ngaihthlak te hi a ni.
• I mutna pindan chu hmun nuam, thim leh reh takah siam rawh . Hnathawh te, i phone check te, khumah thut chunga TV en te kha bansan rawh. Khum chu mutna leh mipat hmeichhiatna hmanna atan chauh a ni tih ngaihtuah turin i thluak kha zirtir rawh.
• Mut hnaih lama ei leh in loh tur: Mut hma darkar 2-3 velah chaw rit ei loh tur. Tin, thim hnuah zu leh caffeinated in tur (tea, coffee) in loh tur a ni.