Zana mut pawh i harsat em? (Insomnia) Hemi chungchang hi kan sawi dawn em ni?

Zana mut chu thil boring tak niin i inhriat fo thin em? Thil dang tih tur, inkhelh tur, TV en tur a tam em em a, chutiang chuan i ngaihtuah mai thei. Mahse, i mut tlem tawh a nih chuan a tuk zingah i lu-ah rilru hah leh rit takin i harh chu a nuam lo hle tih i hre mai thei. Naupang thenkhat, ni e, nang leh i thiante hian zanah mut harsa in ti thin. Doctor-te chuan hei hi mutna lama harsatna emaw ``Insomnia'' emaw an ti \hin. Chuvangin, zan lama i mut dawn pawhin mutthilh lovin i toss leh turn a ngai bawk em? Chutiang a nih chuan eng nge kan tih ang, vawiinah hian sawi ila.

I mut huna i hlauhthawn vangin i muhil thei lo em ni?

I naupan lai, a châng chuan naupang tê tê pawh ni se, zan lama mut harsatna i neih chhan ber pakhat chu mut i hlauh vang a ni . Chutiang chu i chungah a thleng tawh em? Thim i hlau a ni mai thei, a nih loh leh mahni chauha awm i duh lo mai mai pawh a ni thei. Ngaihtuah teh, i rilruah thawnthu mawi tak tak i siam thei ang bawkin, zan reh tak kara thawm tê tê pawh hi thil lian tak angin a lang thei. I hlauthawng a, "Nu, chu chu tu nge?" Mahse, living room-a i ui kal ri pawh a ni thei bawk.

He hlauhna hi i upat deuh deuh chuan a tlahniam fo thin. Mahse, chutih lai chuan i room chu nuam leh him taka awm tir a pawimawh . I khum atang chuan i room vel chu han en kual teh. I hlimna tur thil i hmu em? A nih loh leh, i duhzawng thil thenkhat chu i room-ah dah la. I chhungte thlalak, painting duh ber, chutiang thil chu i khum atanga i hmuh theihna hmunah. Chu chuan tlem chuan i rilru a hahdam zawk ang.

Mumang tha lo i nei em?

Tun hnaiah mumang tha lo i nei em, mumang hlauhawm tak tak i nei em ? A chang chuan mumang hlauhawm tak i neih nia i ngaih lai pawhin i muhil thei lo. Mumang hlauhawm tak i neih i ngaihtuah a nih chuan i nu emaw, i pa emaw, puitling dang i rintlak tak emaw chu sawipui rawh. A châng chuan mumang ṭha lo chungchâng sawi emaw, a thlalak siam emaw hian mumang chu a lo kir leh tawh loh nân a ṭanpui thei a ni.

Hriat reng tur: TV show hlauhawm tak tak en te, movie te, emaw, mut hmaa lehkhabu hlauhawm tak tak chhiar hian mumang tha lo neih theihna a tipung thei a ni.

Chu ai chuan i mut hmain thil \ha lam ngaihtuah hmasa phawt ang che . I duh ber hmunah, i duhzawng thil i tih lai kha han mitthla teh. Nangmah hmangaihtu mite kha han ngaihtuah teh. Mut hmaa thawnthu thlamuang tak nei lehkhabu chhiar (i nu leh pate chhiar lai i ngaithla thei a, nangmah ngei pawhin i chhiar thei bawk) emaw, hla nêm tak ngaihthlak hian mumang mawi tak tak i neih theih nan a pui thei che a ni.

Lungkhamna leh lungkhamna vangin mut harsatna i nei em?

Thil engemaw i ngaihtuah laiin mut a harsa thei a, a nih loh leh lungngaihna tlem pawh a harsa thei bawk . School-ah exam a lo thleng dawn a, extra class, playdate, hnathawh tur... i lu te tak te chungah hian a buaithlak deuh thei a ni lawm ni? Hei hi mental stress , emaw ``Stress'' kan tih chu a ni.

"Mom, heng zawng zawng hi ka ti thei lo" ang maia i inhriat chuan emaw, i rilru a buai em em emaw a nih chuan sawi rawh. I nu leh pate chuan i hnathawhna hmun inthlauhnaah an ṭanpui thei che a ni. Hun awl tam zawk i neih theih nân thil ṭhenkhat pawh i tihtlem a ngai mai thei. Zahpui tur a ni lo, a chhan chu i rilru hriselna a pawimawh em em a ni.

Nunnaah inthlak danglamna lian tak tak nen mut hian eng nge thleng?

I nunah emaw, i nitin nunphungah emaw inthlak danglamna lian tak a awm chuan i mut a nghawng thei bawk. Entirnan, i nu leh pate harsatna an neih a, an inthen a, chhungkuaa mi an thi a, i damlo emaw, khawpui thara i insawn emaw chuan heng thilte hian zan mut a ti harsa thei hle.

Heng hun harsa tak karah hian him taka inhriat a pawimawh . I mut laiin i duh ber blanket emaw toy emaw thlenga cuddling up chu tlem a thlamuanthlak thei.

Hetiang harsatnate hi a dam leh theih nan hun a duh rei thei a, chuvangin i nu leh pa emaw, i rintlak puitling dang emaw hnenah i tibuaitu chu sawipui rawh. Buaina chinfelna awm lo mah se, a chungchang sawi hian i rilru a hahdam thei a, i muhil tha thei bawk.

I mut lai hian i rilru a hahdam lo em?

I lum lutuk emaw, i vawt lutuk emaw, i riltam lutuk emaw, i khumah hmun remchang i neih loh chuan i mut tha thei lo ang. Chutiang a nih loh nan i mutna pindan leh mutna chu mut theihna hmun siam la.

• I khum chu infiamna leh teddy bear-in mut theih loh khawpin siam suh. I khum chu mutna leh chawlh hahdamna hmun a ni tur a ni.
• I lum a nih chuan fan bun la, i vawt chuan socks bun la.
• Mut hmain, inbual lum emaw, lehkhabu chhiar emaw ang chi , rilru hahdamna tih dan siam rawh. Hei hian i taksa leh rilruah mut hun a ni tih signal a pe ang.

Ka mut theih loh chuan engtin nge tanpuina ka hmuh theih ang?

Vawi tam tak chu, i mut harsatna chungchâng i nu leh pate emaw, i enkawltu emaw nêna inbiakna chuan a chinfel dân i hmu thei a ni. Anni hian mut hmaa tih dan tha tak siam turin an pui thei che a, chu chuan i rilru a hahdam a, i muhil thei ang.

Mahse, mut harsa i tih chuan ṭanpuina dang i mamawh mai thei. Hei hian i lungkhamna leh ngaihtuahnate chu counselor emaw, psychologist emaw nena inbiakna pawh a huam thei a ni.

Naupang thenkhat phei chuan mutna lama mithiamte pawh an pan a ngai mai thei. Hospital thenkhat phei chuan sleep lab an nei a, chutah chuan zankhuain i mut dan an enfiah ang a, i mutnaah harsatna a awm em tih an enfiah ang. Chuvangin lungngai suh, tanpui turin an awm vek a ni.

Zan mut hahdamna tur tips thenkhat!

Mut hma darkar khat vel chu sikul hna leh thil dang tibuaitu TV, computer leh phone te chu dah bo la.Electronic device zawng zawng off la, a sir lamah dah vek rawh. An êng leh thawmte hian i thluak a tichak lehzual thei a, mut pawh a ti harsa zual thei bawk. A hmaa kan sawi tawh angin, inbual lum te, lehkhabu chhiar te, a nih loh leh music nêm ngaihthlak te ang chi, hahdam thei thil ti rawh.

Zan mut that theihna tur tips dang thenkhat chu hengte hi a ni:

• Diary-ah ziak rawh: Mut hmain i ngaihtuahna leh ni khata thil thlengte chu diary-ah ziak la. Chu chuan i ngaihtuahna a ti tlem ang a, i rilru a zalen ang a, awlsam zawkin i muhil thei ang.
• Pindan thim leh nuam takah mu rawh: Eng hian i taksa chu harh a hun tawh tih a hrilh a. Chuvang chuan zan thimah mut a pawimawh. Mahse thim i hlau tak tak a nih chuan night-light êng tlemte hmanga hman chu a pawi lo . Room a vawt deuh chuan i muhil tha zawk ang, mahse a vawt lutuk lo.
• Ran vulh nen mut suh (a theih chuan): Hei hi tihtawp harsa tak a ni thei. Mahse i ui duh tak emaw, i ui emaw chu i bulah khumah a mutpui hian an inthlak danglam leh thawm ri hian i mut thatna chu a tibuai thei a ni. Ni hnih khat chu i khumah anmahni tel lovin mut tum la, i muhil tha zawk tih i hmu mai thei.
• Caffeine nei in tur in loh tur: Coffee, tea thenkhat, soda (cola ang chi), energy drink thenkhat, leh iced tea te hian caffeine tih chemical an nei vek a ni. Caffeine hi a tichaktu a ni . Chumi awmzia chu i thluak leh taksa a ti harh reng a, muthilh loh nan a veng bawk. Heng in tur te hi in loh tur a ni a, a bik takin tlai lamah in loh tur a ni.
• Nitin exercise: Nitin exercise i tih hian zan lamah mut a ti tha thei hle. Mahse, mut hun hnaih lutuka exercise i tih chuan i harh reng thei a ni. Hei hi exercise hian taksa a tihchak vang a ni. Chuvangin, ni hmasa lama exercise lak hi tih danah siam rawh.
• Mut hmain calming exercise ti rawh: I mit kha khap la, 100 atanga hnunglam hawiin chhiar rawh, "Sawmkua... sawmkua leh pakua... sawmkua leh pariat..." I chhiar lai hian dar 10-ah chuan muhil tha tak i nih kan beisei (chu chu hun rei tak a ni!), dar 5... 3, 2, 1, shhh-ah chuan mut turin i drift off ang

A tawp berah chuan take-home message:

Chuvangin, kan nunah mut a pawimawh zia i hmu thei ang. Kan mut tawk loh chuan kan nilengin a buai thei a ni.

Mut harsatna i neih chuan sawi chhuah hlau suh. I nu leh pate, i zirtîrtute, a nih loh leh i rinchhan puitling pakhat nên inbia ang che.

A châng chuan, i nun dâna inthlâk danglamna tê tê tê, i mut hmaa i tih dân tihdanglam ang chite hian he harsatna chinfelna kawngah hian kawng thui tak a zawh thei a ni. Mi zawng zawng hian mut theih loh zan kan nei vek a, chu chu thil pangngai a ni. Mahse a awm reng chuan tanpuina dil hreh suh. Zan mut hahdam tak, hahdam taka in hman theih nan duhsakna kan hlan vek a ni!

Mut, Mut theih lohna, Naupang Mut, Mut Harsatna, Rilru Hriselna, Mut Tips