Zan rei takah i muhil em? Zing thawh harsa i nei em? Delayed Sleep Phase Syndrome (DSPS) chungchang hi i zir chiang ang u.

Zan dar 10 vel ah i mu bawk a, zing dar 1 emaw 2 emaw ah i tho thin em? Zing dar 6-a kaihthawh tur alarm i nei em, mahse i off a, i mu leh ta em? Hemi avang hian sikul emaw hnathawhnaah emaw i tlai fo em? Nitin muthilh leh chau i neih avangin hna engmah i thawk tha thei lo mai thei. Hei hi ‘zan mut dan tha lo’ emaw, ‘laziness’ emaw mai maiah i ngai mai thei a, mahse damdawi lam dinhmun thuk zawk a ni thei. Chu chu vawiina kan sawi tum chu a ni.

Delayed Sleep Phase Syndrome (DSPS) hi eng nge ni?

A awlsam zawngin sawi ila, Delayed Sleep Phase Syndrome (DSPS) hi i mut leh thawh hun tur tibuaitu a ni. Hei hian i mut dan chu mi pangngai aia darkar hnih emaw a aia tam emaw a hnufual tir thin. Hei hian i taksa natural clock chu direct-in a nghawng a ni.

Ngaihtuah teh, kan taksa chhungah hian naturally working clock kan nei vek a. Damdawi lamah chuan hei hi Circadian Rhythm kan ti a. He darkar hian nilengin muhil turin min hriattir a, zanah pawh muhil turin min hriattir a ni. Chuvangin, DSPS nei mi pakhata darkar chu hun kal tawha kal tawh, wall clock ang a ni. Chu chu mi pakhat chu a tlangpuiin zan dar 10-ah a muhil a, zing dar 6:30-ah a tho a nih chuan DSPS hmang hian zing dar 1 emaw zing dar 2 emaw-ah i muhil tihna a ni. Chuvangin zingkar a hun taka thawh chu mumang a lo ni ta a ni.

Mi thenkhat chuan, "'Night owl' ka nih avangin zanah chauh hna ka thawk thei," tiin an ngaihtuah mai thei. Mahse hei hi a danglam. Zan lama hnathawh duh mai mai chuan DSPS vei angin nitin a chau lutuk lo va, a muhil lo va, a ngaihtuahna a seng lo lutuk lo . DSPS hi duhthlan tur a ni lova, taksa darthlalang hnathawh dan tihdanglamna a ni.

Hetiang natna lan chhuahna berte chu engte nge ni?

DSPS natna lan chhuah dan hi hriat a awlsam hle a, mahse nitin nunah nghawng a neih dan erawh a tlem lo hle. Heng symptoms te leh a rah chhuah te hi han thlir ila.

A châng chuan heng symptoms te hi mutna lama harsatna dang, narcolepsy (nitin mutthilh nghal mai thin) te nen pawh a inthlau thei a, chuvangin dik taka hriat theih nan doctor pan a pawimawh hle.

Eng thilin nge DSPS hi a thlen? Hei hi ka sualna a ni em?

Ni miah lo. I sualna a ni lo va, rilru hahna pawh a ni lo. Research atanga a lan dan chuan DSPS thlentu ber chu genetic a ni . Chumi awmzia chu i chhungkuaa thil kal zel a ni thei tihna a ni. Because of a small change in your DNA , i taksa natural clock cycle chu mi pangngai aiin a rei deuh a ni. Chuvang chuan i mut hun chu a tlai zawk a ni.

Mahse, thil ṭhenkhat chuan he dinhmun hi a tizual thei a ni:

• Mut hun tur inthlak danglam fo neih: Thil tih dan mumal lo, 11 p.m. ni khat leh a tuk zingah zing dar 3 a.m.-a mut tur.
• Mut hmaa êng tam lutuk tawrh: a bik takin phone, tablet leh TV aṭanga êng dum chhuak.
• Zing lama êng tling tawk lo.
• Mut hma hnaihah coffee leh tea ang chi caffeine awmna in tur in.

He natna hi tuin nge vei tam ber?

Hetiang dinhmun hi kum eng pawhah lo awm thei mah se, tleirawl leh tleirawlte zingah a tam ber . Hei hi puitlin lai a lo awm vang a ni .) Taksa chhunga hormone inthlak danglamna nen hian he natural clock (`circadian rhythm`) hi a pianphungah chuan a hnungtawlh deuh thin. Mahse DSPS vei naupangah chuan a tlangpui aiin a hnufual zawk hle.

Chu bâkah, i chhûngkuaa mi tu emaw chuan he natna hi a neih chuan nang pawhin i vei theihna a sang zâwk bawk.

Hei hi enkawl loha dah a nih chuan eng nge thleng ang?

DSPS hi nunna atana hlauhawm a ni lo va, mahse rei tak enkawl loh chuan i nunphungah nghawng lian tak a nei thei a ni.

• Depression: Nitin kan mut tlem hian kan rilru hriselna a nghawng nghal vek a ni. Zirna hrang hrangah chuan DSPS vei zinga 60% aia tam chuan lungngaihna an vei tih hmuhchhuah a ni.
• Ruihhlo leh zu hman dan: Mi thenkhat chuan chhun lama muthilh theih nan coffee leh energy drink ang chi thil hman tam lutuk an duh a, zan lama muthilh theih nan mutna damdawi emaw zu lam an hawi bawk.
• Zirna leh hnathawh that lohna: Hnathawh lama tlai fo leh rilru pe thei lo hian zirna leh hnathawh that lohna a thlen thei.

Engtin nge doctor hian hei hi a hriat chian?

Heng symptoms te hi doctor i pan hunah chuan history kimchang a zawt hmasa ang che. Chumi hnuah chuan a hnuaia mi ang hian a diagnosis confirm nan a ti thei ang.

1. Sleep Diary/Log: Kar khat emaw kar hnih emaw chhung 'sleep diary' vawng turin an ti ang che. Hei hian i mut hun, i mut hun (approximately), zan lama i harh leh zat, leh zing i thawh hun te ang chi thilte ziak chhuak tihna a ni.

2. Actigraph hmanrua: I kutphahah, darthlalang ang chi, ni 7-14 chhung i bun thin device te tak te (`actigraph`) pek i ni thei. Hei hian i mut leh thawh hun a record ang.

3. Test bik: A tul chuan mut test bik ( Polysomnography or Sleep Study ) tih theih a ni a, chubakah taksaa mut tichaktu hormone melatonin tehna test pawh tih theih a ni bawk.

Okay, chuti a nih chuan hei hi eng enkawlna nge ni?

DSPS enkawlna atan hian enkawlna tha tak tak engemaw zat a awm. Chung zinga pakhat emaw a aia tam emaw chu i mut dan tihchangtlun nan i hmang dun thei a ni.

1. Mut dan thlak danglam (Sleep Hygiene) .

Hei hian mut hrisel tak neih theihna tura mamawh tih dan tha neih a kawk a ni.

• I mutna pindan chu a lum, thim leh reh takin dah rawh.
• Mut hma darkar khat tal phone, tablet leh TV ang chi hmanrua hman tawh loh tur. An êng dum hian mut tirtu hormone melatonin siam chhuah chu a titawp a ni.
• Kar tawp emaw, chawlhni emaw pawh ni se, nitin hun khata mut leh thawh chu tih dan phung siam rawh.
• Tlai dar 4 hnuah coffee, tea, chocolate emaw in loh tur.
• Exercise tam lutuk leh mut hnaihah zu in loh tur.

2. Mut hun tur siam

I tih tur chu zawi zawiin i taksa darkar chu a hun takah i rawn hruai kir leh thin. Hei hi kawng hnih a awm a.

• Zawi zawiin i mut hun hmaa sawn: Hei hian zan tin minute 15-20 hmaa mut a huam a ni. Entirnan, zanin dar 12-a i mut chuan zawi zawiin hmalam pan la, naktuk dar 11:45-ah sawn la, naktukah dar 11:30-ah sawn rawh.
• Chronotherapy: Hei hi a mak deuh mai. Heta i tih tur chu nitin darkar 1-3 vel i mut hun chu i shift leh thin. Entirnan, zanlai pelh tawh mi pakhat chu a tuk zing dar 3-ah a mu ang a, chutah chuan zing dar 6 thleng a mu ang a, chutah chuan a duh hun (e.g. zan dar 11)-a a harh thlengin darkar 24 chhung cycle pum pui a paltlang ang. Hei hian ni engemaw zat chawlh a ngai a ni.

3. Eng Therapy hmanga enkawlna

Light hi kan taksa clock control tu key factor a ni.

• He enkawlna hi zing thawh veleh light box hmaah minute 30 vel ding a ni . He êng hian kan thluak chu ni leh harh hun a nih thu a hriattir a.
• Chutiang a nih loh chuan zing i thawh veleh pawn lama ni chhuahna hmunah minute 30 vel awm chu a tha hle bawk .
• Tin , mut hma darkar engemaw zat chhungin i in chhunga light te chu dim a , boruak thim tak siam a pawimawh bawk .

4. Ruihhlo hman

Hei hi damdawi lam thurawn chauha tih tur a ni.

I doctor chuan melatonin supplement ei turin a rawt mai thei. Melatonin hi kan taksain a pianphung a siam chhuah hormone a ni a, muthilh theih nan min pui thin. Mutna damdawi a ni lo. Mut i tum hma darkar engemaw zat ei tur a ni. Amaherawhchu, doctor rawn hmasa lovin hei hi ei ngai suh. A dose dik tak leh ei hun tur hriat a pawimawh.