Zana mut pawh i harsat em? He insomnia problem hi han sawi ila!

Ngaihtuah teh, ni khat hna hahthlak tak hnua zan lama i mut a, i muhil thei lo va, i tossing leh turn thei lo... emaw zing i harh a, i muhil leh thei lo a, i ngaihtuah leh thei lo a, i ngaihtuah chuan... Hei hi mi tam takin mut theih lohna, emaw, damdawi lam hawi chuan mut theih lohna avanga harsatna kan neih chu a ni. Mi thenkhat tan chuan hei hi thinrimna tlemte chauh a nih laiin, thenkhat tan chuan mut theih lohna hi an nun pum tibuaitu harsatna lian tak a ni thei. Chuti a nih chuan engvangin nge hetiang hi a lo awm? Hemi chungchang hi awlsam tak leh chipchiar takin sawi ila.

Insomnia hi eng nge ni tak tak?

A awlsam zawngin sawi ila, mut theih lohna (insomnia) chu i mut that loh vang a ni. Chumi awmzia chu i mut rei thei lo tihna a ni a, zan mut nuam tak i nei thei lo tihna a ni a, mut theih loh emaw, mut reng tur emaw harsatna i nei tihna a ni.

Mut hi kan taksa tan a pawimawh hle. Car tan gasoline ang mai a ni. Nilenga hnathawh avanga chau kan taksa leh rilru chu muthilh hmangin a recharge leh thin. Chuvangin, kan mut tlem chuan mut tlakchhamna kan tawng thin . Hei hian kan nitin hna mumal taka kan thawh theih loh phah a, kan taksa pawh a nuam lo hle.

Mi zawng zawng hi a inang vek em?

Ni lo, mi tin mut dan leh mamawh chu a inang lo em em a ni. Chuvangin doctor-te pawhin mut dan hrang hrang hi "normal"-ah an ngai a ni. Hetiang hian han ngaihtuah teh...

• Early birds: Mi thenkhat chuan zan lama mut hma deuh leh zingkar hma taka thawh hi an duh hle.
• Zan lama rulhut: Mi dangte chuan zan rei tak thlengin hna an thawk a, an mu tlai a, zingkar tlai takah an tho bawk.
• Short-sleepers: Mi thenkhat chuan midang aiin an muhil tlem zawk. Research thenkhat chuan hei hi genetic cause pawh a awm thei niin an sawi.
• Thiltih dan avanga mut inthlak danglam: Mi thenkhat chuan an hnathawh ang chi thil avang hian an mut dan an thlak danglam thin. Entîr nân, sipaia awmte chu thawm tê tê tê pawhin an harh duh hle. Chutiang bawkin mi \henkhat chuan eng ang pawhin ring mah se, muthilh hi an thiam \hin.
• Kum upat dan azirin mut a inthlak thin: Kan mut mamawhna hi kan dam chhungin a danglam thin. Naute te tak te chu ni khatah darkar 14-17 vel a mut laiin, puitling (kum 18+) chuan darkar 7-9 chauh mut a mamawh tlangpui.

Mut theih lohna chi hrang hrangte chu engte nge ni?

Doctor-te chuan mut theih lohna hi chi hnihah an thliar hrang a. Hei hi i tan pawh a tangkai hle ang.

Engtin nge mut theih lohna i nei tih i hriat theih ang? - Natna

Insomnia symptoms hi chi hrang hrangah then theih a ni. Eng nge an nih i han thlir teh ang.

1. Mut harsatna

Hei hi mut harsatna i neih dan azirin hmun thum ah then a ni.

• Mut harsa (Initial insomnia): Eng chen pawh khumah awm mah la mut theih lohna.
• Middle insomnia: Zanlai pelh hnua harh leh mut leh thin. Hei hi mi tam zawkin an neih chi chu a ni.
• Late insomnia: Beisei aia hma deuh, zingkar, leh mut leh theih loh.

2. Nitin nghawng a neih

Zana i mut that loh chuan a tuk zingah a nghawng chu hriat theih a ni. Hei hi nangmah pawh a thleng em tih en rawh.

• Nitin chau, rilru hah, emaw mutthilh theih loh anga inhriatna.
• React turin hun a duh rei zawk. Entîr nân, motor khalh laia thu tlûkna siam thuai chu thil harsa tak a ni.
• Thil chu theihnghilh a ni ta.
• Ngaihtuahna chakna a tlahniam a, buaina a awm a, a nih loh leh ngaihtuahna seng harsa a lo ni ta a ni .
• Mood inthlak danglamna, a bîk takin lungkhamna, lungngaihna, leh thinrimna .
• Hei hian i hnathawhna te, inpawh tawnna te, i hobby te, a nih loh leh ni tin thil tih dangte a tibuai a ni.

3. Chronic insomnia mizia bik

I mut theih lohna harsatna hian heng symptoms te hi a nei em tih en rawh. Chutiang a nih chuan chronic insomnia i nei mai thei.

• Tuna dinhmun: Environment tha leh mut hun tha nei chung pawhin i muhil thei lo (e.g., pawn lam thil, shift change ang chi, nun buaina lian tak awm lovin).
• Frequency: Hetiang harsatna hi i neih chuan kar khatah ni thum tal .
• Hun chhung: He harsatna hi thla thum tal a awm reng chuan .
• A chhan dang awm lohna: Chu natna chu ruihhlo, zu, damdawi, emaw, mutna lama harsatna dang emaw avanga lo awm a nih loh chuan, taksa emaw rilru lam natna dangin a sawifiah kim theih loh chuan.

Engvangin nge mut theih lohna kan neih? - A chhan engte nge ni?

Mut theih lohna chhan pakhat chauh hriat chian a harsa hle. Hemi thlentu hi thil tam tak a awm a. A châng chuan, heng thil pakhat emaw, a aia tam emaw chu a inzawm khawm a, he natna hi a thlen ṭhin.

• Chhungkaw chanchin (Genetics): Mut harsatna hi chhungkuaah a kal thei. I chhungkuaa mi pakhatin mut theih lohna a neih chuan nang pawhin i vei a rinawm zawk.
• Thluak hnathawh dan inthlak danglamna: Mut theih lohna nei te thluak hi midang aiin a thawk nasa zawk thei. Thluaka chemical inthlak danglamna hian mut a tibuai thei bawk.
• Taksa natna dang: I taksa hriselna hian direct-in i mut a nghawng thei a ni. Mut hi hun eng emaw chen atana thil engemaw, natna tenau emaw, hliam emaw avanga tihbuai theih a ni a, chubakah hun rei tak chhung natna, gastritis (acid reflux) emaw Parkinson’s disease emaw te pawhin a tibuai thei bawk. Hetiang dinhmun hi kan taksa natural sleep/wake cycle control tu circadian rhythm inthlak danglam vang pawh a ni thei.
• Rilru hriselna chungchanga harsatna: Chronic insomnia vei zinga a chanve vel chuan rilru lam natna dang, lungkhamna emaw, lungngaihna emaw an nei a ni .
• Nunnaah lungkhamna awm thei dinhmun: Stress lutuk, hnathawhna hmuna harsatna, leh chhungkaw inhnialna ang chi thilte hian mut a tichhe thei a ni.
• Nun inthlak danglam: Hun eng emaw chen atana inthlak danglamna, ram thara insawn (jet lag), hmun thara mut ngai, shift work thlak danglam te pawh hian mut a tibuai thei bawk.
• Nitin i tih dan: Mut theih lohna hi mut that loh vang pawh a ni thei (hei hi mut thianghlimna kan ti a ni ). Nitin mut hah te, zan lama coffee in ang chi thil in te, mut hun ruat sa neih loh te hian hei hi a thlen thei a ni.

Mut theih lohna a awm reng chuan harsatna awm thei

Mut theih lohna hi rei tak a awm reng chuan mut theih lohna a thlen thei a ni.Hetah hian hlauhawm ber chu nitin mutthilh hi a ni. Hei hi lirthei khalh emaw, fimkhur ngai thil i tih emaw a nih chuan a hlauhawm hle.

Tin, hun rei tak mut theih lohna hian natna dang tam tak a thlen theihna a tipung bawk.

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

Engtin nge doctor hian hei hi a nemnghet theih ang?

Doctor i tlawh hunah i hriselna chanchin te, mimal chanchin te, mut dan te, leh natna lan chhuah dan te chipchiar takin a zawt ang che. Mut theih lohna hriat theihna tur test bik a awm lo. Mahse, i mut tibuaitu damdawi lam thil dang awm leh awm loh enfiah nan test ṭhenkhat chu tih a ṭha thei.

Hei hi entirnan:

• Sleep apnea testing: Hei hi damdawi inah mut zirchianna (polysomnography) emaw, in lama tih theih hmanrua emaw hmanga tih theih a ni.
• Actigraphy: Ni eng emaw zat chhunga i mut leh harh dan enfiah thei, kutphah-a bun theih a ni.
• Multiple sleep latency test (MSLT): Nitin i mut chak dan tehna test a ni.

Mut theih lohna enkawlna tur engte nge ni?

Mut theih lohna enkawl dan tur tam tak a awm a. Nunphung tihdanglam awlsam tak atanga damdawi thlengin an awm. Enkawlna lian ber berte chu:

1. Mut dan tha siam leh vawng reng (Sleep hygiene).

2. Mut theih nan emaw, muthilh reng theih nan emaw damdawi.

3. Rilru hriselna enkawlna.

Mut theihna tur damdawi

Damdawi chi hrang hrang a awm a, a mut theih nan a pui thei a ni. Chung zinga \henkhat chu Doctor prescription a ngai a, \henkhat erawh chu damdawi dawrah lei theih a ni thung.

• Damdawi prescription: 1.1.
• Benzodiazepines leh Z-drugs: Heng damdawi chak tak tak te hi thluak hnathawh tiziaawmtu leh mut tirtu an ni. Entirnan: `(temazepam)`, `(zolpidem - Ambien®)` tih te hi a ni.
• Dual orexin receptor antagonists (DORAs) te hi a awm a, hei hi a hnuaia mi ang hian a ni.Hengte hian thluaka chemical pakhat, harh leh mut tir theitu chu a block a ni.
• Sedating antidepressants: Depression atana hman damdawi thenkhat (e.g. amitriptyline) hi mut theih lohna atan pawh hman a ni a, a chhan chu mutthilh theih a nih vang a ni.
• Melatonin leh a kaihhnawih damdawi: Melatonin hi kan thluak atanga pianphung atanga siam chemical a ni a, mut hun a nih chuan signal a pe thin. Damdawi atan pawh ei theih a ni.

• Damdawi pek loh: 1.1.
• Allergy atana hman antihistamine thenkhat (e.g. diphenhydramine - Piriton-a hmuh) hian mut a tichhuak thei. Mahse, hengte hi hun rei tak hman atan chuan a tha lo.

Mut theih lohna (Sleep Hygiene) nena kan nun laia mahni tana kan tih theih tur thilte .

Enkawlna bakah hian i mut that nan nangmah ngeiin i tih theih tam tak a awm a. Hei hi Sleep Hygiene emaw "mut dan tha" kan tih chu a ni.

• Mut hun tur siam rawh: Nitin hun khata mut leh thawh hi tih dan phung siam rawh. He routine hi a inmil reng tum ang che, weekend leh holiday-ah pawh. Nitin mutthilh loh tur.
• Thlamuang turin hun hmang rawh: Mut hmain i rilru chu ni khata harsatna awmte chu tifai rawh . Hna i thawh zawh leh i mut inkar ah "buffer time" tlem tal dah la. Chutih lai chuan thil engemaw ti la, lehkhabu chhiar emaw, rilru ti hahdam thei music ngaihthlak emaw ang chi hi. Mut hnua i muhil thei lo a nih chuan khumah tossing leh turn ai chuan tho la, i mut leh hmain i rilru ti hahdam thei thil ti rawh.
• Hmun nuam tak siam rawh: Mut that nan chuan thlamuanna hi a pawimawh hle. Room chhunga lighting, sound leh temperature te chu i duh angin siamrem rawh.
• Phone, tablet leh TV lakah hlat rawh: Mut hma darkar khat tal chu heng hmanrua te hi hmang tawh lo ang che. An êng dum chhuah hian thluak chu ni a nih thu a hriattir a, mut tirtu chemical siam chhuah a tikhawtlai a ni.
• I ei leh in chungchangah fimkhur rawh: Zanah chaw lian tak ei leh zan rei tak ei loh tur. Nicotine, caffeine (coffee, tea, soft drink thenkhat), leh zu a bik takin mut a tibuai thin.
• Active takin awm rawh: Nitin exercise tlem i neih hian, kea kal mai mai pawh nise, zanah i muhil tha thei hle.
• Buaina a awm reng chuan doctor pan rawh: Heng tih dante hi zawm chung pawha i mut harsatna a la awm reng a nih chuan i chhungkaw doctor pan ngei ngei tur a ni.

Engtikah nge Doctor kan hmuh ang?

Mut theih lohna hian ni rei lote aia rei a daih a, nitin hnathawhna a nghawng a nih chuan doctor pan a pawimawh. A bik takin a hnuaia symptoms te hi i neih chuan doctor thurawn lak ngei ngei tur a ni.

• Nitin thunun theih loh khawpa mutthilh i neih chuan.
• Nitin i muthilh vat chuan , a bik takin hnathawh lai emaw, lirthei khalh lai emaw (hei hi `microsleeps` an ti).
• Rilru leh taksa lama harsatna dang, mut tichhe thei i neih chuan.