Engvangin nge mut kan mamawh vek? (Engvangin nge Mut Kan Ngaih?) He thuruk hi i zawng chhuak ang u!

‘Engvangin nge kan tan mut hi a pawimawh em em?’ tih hi i ngaihtuah ngai em? Nausen atanga sikul kal thei naupang, i nu leh pa, i pi leh pu, leh sakeibaknei, giraffe, ui leh ui thlengin, ramngaw chhunga rannung zawng zawng hi an muhil vek a ni. Ngaihtuah teh, mut hi ei leh in ang mai a ni. Kan dam khawchhuahna atan mut hi a pawimawh hle. Chuti a nih chuan, engvangin nge mut hi kan ngaih pawimawh em em? Tlem a chipchiar zawkin sawi ila , ṭhian nena inbiakna ang maiin.

Mut chu eng nge ni tak tak? Taksa chawlh hahdamna mai mai a ni em?

Mi tam tak chuan mut hi kan taksa leh thluak pahnih hi a ‘off’ vek hun lai niin an ngai. Mahse chu chu a dik vek lo. Mut hi thil tih theih lohna dinhmun mai a ni lo. Ni e, a dik a ni, kan taksa hian chawlh a hmu thin. Mahse kan thluak hi? A thawk reng a ni! Khawpui tifai ten zan lama kawtthler an tifai ang bawkin kan thluak pawhin zan lamah hna pawimawh tak tak a thawk bawk.

Mut lai hian stage lian pahnih kan tawn a awm a.

1. (NREM - Non-Rapid Eye Movement) Mut: Hei pawh hi stage engemaw zat a awm leh bawk. A hmasa berin light sleep a lo thleng thin. Zawi zawiin muthilh thuk takah i lut ta a. He muthilh thuk tak hian taksa leh thluak tan hahchawlhna nasa tak thlentu a ni. Hemi hun chhung hian taksa cell te hi an insiam tha a, an thang lian thin.

2. (REM - Rapid Eye Movement) Mut: Hei hi kan mumang hun a ni. Mit chu rang taka hma leh hnung lama a kal avangin a hming a pu ta a ni. He (REM) mut hi kan hriatrengna dahkhawmna atan te, kan thil zirte tihngheh nan te, rilru inthlauhna atan te a pawimawh hle.

Heng stage pahnih, (NREM) leh (REM) tia koh te hi zankhuain cycle engemaw zatin an inthlak a, tuipui ang maiin an chho leh chhuk thin.

Engvângin nge mut hi kan tân a hlut êm êm?

Kan tâna mut a hlutzia hrethiam tûr chuan kan taksa leh thluak tâna a hlâwknate kan hriat a ngai a ni.

Kan taksa hriselna atana mutna thawhhlawkzia

• Chawlh hahdam leh Siamthat: Ni khat chhung hna hahthlak tak kan thawh hnuah kan taksa ruh leh kan cell te hi a chau hle thin. Mut hi chawlh hahdamna petu leh mahni insiamthat tura puitu a ni (Cell regeneration). Phone charge ang mai a ni.
• Energy humhalh: Kan mut hian kan taksa hnathawh a ti hniam deuh thin. Chumi awmzia chu a tul lovah chakna kan hmang lo tihna a ni. Chu chakna khawlkhawm chuan a tuk zingah chak zawka hnathawh turin min pui a ni.
• Immune system tihchak: I damlo fo em? Hei hi a chhan pakhat chu i mut tlem vang a ni thei. A chhan chu, kan mut hian kan immune system hian hrik dotu protein bik (cytokines an tih) a siam chhuak thin. Chuvangin zan mut that hi natna laka invenna phaw tha tak ang a ni.
• Hmasawnna kawngah a pui: Taksa thanna atan mut hi a pawimawh hle a, a bik takin naupang tê tê leh tleirawlte tan a pawimawh hle. Mut thuk takah kan awm hian , kan taksa atangin growth hormone a chhuak thin. Hei hian kan taksa sang zawka kan thanlenna leh kan taksa tihhmasawn nan min pui thin.
• Hormone Balance: Mut hian kan taksaa hormone chi hrang hrang balance turin a pui a. Entirnan, hormone (Insulin) hnathawh that nan mut a pawimawh. Mut hian kan riltam thununtu hormone (Ghrelin) leh (Leptin) te hnathawh a tichhe bawk. Kan mut that loh chuan heng hormone te hi a inthlau hle a, tul lova ei duhna kan nei a, chu chuan thau lutuk ang chi harsatna a thlen thei a ni. Hei hian natna (Diabetes Mellitus) emaw, zunthlum emaw a nghawng thei bawk.

Kan rilru hriselna leh thluak hnathawhna atana mut chakna

"Mut hi i thluak tana thilpek i pek theih tha ber a ni."

• Hriatrengna tihngheh: Nitin engzat nge kan zir leh tawn? Heng zawng zawng hi kan thluaka hun eng emaw chen atan a awm vek a ni. Computer RAM ang maiin. Mut lai hian he thuthang atang hian thu pawimawh tak tak kan thlang a, hriatrengna nghet tak angin kan dahkhawm thin. Thil tul lo kan paih chhuak thin. In tifai ang mai a ni.
• Zirna leh harsatna chinfelna kawngah a pui: Zan mut hahdamna ni khata lehkha zir leh thil thar zir a awlsam zia ngaihtuah la. A chhan chu mut laiin kan thluak a hrual zawk vang a ni. Harsatna chinfelna kawngah harsatna i tawk a nih chuan zan mut that hnua a chinfel dan tur ngaihtuah theih hun a awm a ni lawm ni?
• Rilru thlamuang leh rilru thununna: Ni khat chhung mut tlem hnuah thil tenawm tak takah i thinrim lo em ni? Kan mut tawk loh chuan kan rilru put hmang thunun a harsa thin. Mut hian kan rilru a ti thlamuang a, rilru hahna a tiziaawm bawk. Zan mut that hian depression leh anxiety disorder ang chi condition te pawh a do thei bawk.
• Brain Cleansing: Tun hnaia zirchianna atanga kan hmuh dan chuan kan mut lai hian kan thluak ah hian system bik Glymphatic system an tih chu a thawk a, chu chuan bawlhhlawh duh loh zawng a paih chhuak thin. Bawlhhlawh phur truck lo kal a, zan lama bawlhhlawh a lak chhuah ang bawkin he system hian thluak a tifai thin. Hei hi thluak hriselna atana pawimawh tak a ni.

Kan mut that theih loh chuan eng nge thleng ang?

Tunah chuan mut a pawimawh zia i hrethiam ta. Chuti a nih chuan, kan mut tawk loh chuan eng nge thleng thei ang?

Hun rei lote chhunga nghawng (ni khat emaw ni hnih emaw chhung i mut that loh chuan) .

• Nilengin ka chau a, nunna nei loin ka inhria a, ka rilru a na reng bawk.
• Focus a harsa khawp mai. Lehkha leh hna ka thawh lai pawhin hmun khatah ka rilru ka dah thei lo.
• Hriatrengna a chak lo. Thil tenau te pawh theihnghilh a ni.
• Ka thinrim nghal vat a, thil tenawm ber pawh hian ka thinrim thin.
• Reaction time a sang chho zel. Hei hi lirthei khalh emaw, machinery hmanga hnathawhnaah emaw a hlauhawm hle.
• Due to low immunity , khawsik ang chi natna hi a lo awm thuai thei.

Hun rei tak chhunga nghawng (mut tlem chhunzawm zel chuan) .

Hei hi thil pawi tak a ni. Mut tlem chhunzawm zel hian kan hriselna a tichhe thei hle.

• Natna khirh tak tak vei theihna a sang: (Obesity), (Diabetes Mellitus), (Hypertension), leh thinlung natna te hi a tam zawk.
• Rilru hriselna lama harsatna: Depression leh anxiety disorder ang chi dinhmun hi a zual thei a, a thar a lo awm thei bawk.
• Thluak hnathawh a tichhe thei a, zirlai leh thutlukna siam thiamna a tichhe thei bawk.
• Zirchianna thenkhatah chuan hun rei tak mut theih lohna hi Alzheimer natna ang chi natna nen a inzawm thei tih an hmuchhuak.

Exam pawimawh tak emaw, presentation lian tak emaw pek tur i nei tih han ngaihtuah teh. I mut that loh chuan engtin nge chutiang thil chu dik taka i tih theih ang? I thei lo a ni lawm ni?

Engzat nge mut kan mamawh tak tak?

Hei hi mi tin, a bik takin kum a zirin a inang lo hle.

• Nausen piang thar (thla 0-3): Ni khatah darkar 14-17 vel.
• Nausen thla 4-11 inkar: Darkar 12-15 chhung.
• Naupang kum 1-2 inkar: Darkar 11-14 chhung.
• Preschooler kum 3-5 inkar: Darkar 10-13 chhung.
• Sikul kal thei naupang kum 6-13 inkar: Darkar 9-11 chhung.
• Naupang tê kum 14-17 inkar: Darkar 8-10.
• Puitling (kum 18-64): Darkar 7-9 chhung.
• Puitling kum upa zawk (kum 65+): Darkar 7-8 (mahse mut dan a inang lo thei a, zanah i mu thei lo a, nitin i muhil thei bawk).

Mahse, hengte hi rawtna tlangpui mai a ni tih hre reng ang che. Mi thenkhat chuan hei aia tlem emaw, mut tam emaw an mamawh mai thei. A pawimawh ber chu i function tha thei tur leh a tuk zingah concentration tha tak neia i mut that hi a ni. Tin, mut thatna pawh hi darkar engzat nge i mut tih ang bawkin a pawimawh bawk.

Mut that theihna tur tips thenkhat (Sleep Hygiene) .

Zan mut ṭhat chu a châng chuan thil harsa tak a ni thei a, mahse kan tih dânah eng emaw chen inthlâk danglamin, mut ṭhat theihna kawng kan hawng thei a ni. Hei hi (Sleep Hygiene) kan tih chu a ni.

• Hun ruatah mu la, hun ruatah harh rawh: A theih ang angin nitin mut leh mut ruala thawh tum ang che. He schedule hi zawm tum la, weekend-ah pawh.
• I mutna pindan chu nuam takin siam rawh: I mutna pindan chu a thim tur a ni a, a reh tur a ni a, a lum tur a ni . Khum, mattress leh pillow te chu i tan a nuam tur a ni.
• Chawhnu leh tlaiah caffeine leh zu tih tlem: Coffee, tea, chocolate leh soft drink thenkhatah hian caffeine a awm a. Chungte chuan mut a tibuai thei a ni. Zu hian a tir lamah chuan mut a tichhe thei che a, mahse a hnuah chuan i mut thatna a ti tlahniam thei a ni.
• Zanah chaw rit leh tui tam lutuk ei loh tur: I pum khata ei leh tui in tam lutuk hian i mut a tibuai thei a ni. Zanriah mut hma darkar 2-3 vel ei a tha ber.
• Mut hmaa i rilru tihmuang turin tih dan siam rawh: Lehkhabu chhiar te, music nêm ngaihthlak te, tui lum taka inbual te, a nih loh leh ngaihtuahna seng te ang chi thil i ti thei a ni.
• Mut hmaa phone, tablet leh computer hman tlem: Heng hmanrua atanga êng dum chhuak hian hormone melatonin siam chhuah a ti tlem a, chu chuan mut min pui thin. Chuvangin, mut hma darkar khat tal chu hengte hi hman tawh loh tur a ni.
• Chhun lama exercise: Chhun lama taksa tihchakna hian zanah mut that nan a pui thei a ni. Mahse, mut hun hnaih lutuka exercise lak hian mi thenkhat tan mut a harsat phah thei a ni.
• Khumah i thut laiin i muhil thei lo a nih chuan tho la, thil dang ti rawh: Khumah minute 20 vel i tossing leh turn hnua i muhil thei lo a nih chuan tho la, thil hahdamthlak tak tak (lehkhabu chhiar ang chi) chu rei vak lo ti la, chutah chuan mut i neih leh hunah khumah i mu leh ang. I khum chu mutna hmun a ni a, lungkhamna hmun a ni lo.

Zawhna mi tam takin an zawh: "Kar tawp lama mut bo chu ka mutpui thei ang em?"

Hei hi mi tam takin an tih thin a ni. Kar khat chhunga an mut that theih loh chuan chawlhkar tawp lama mut tam zawk hmangin siam that an tum thin. Hei hian hahdamna engemaw chen a pe thei a, mahse i mut loh kha a khum vek lo. Credit card hmanga thil lei a, a hnua interest hmanga pek ang mai a ni. A tha ber chu nitin mut tling, mut tha tak neih tum hi a ni. Mut mut reng hi i taksa leh thluak tan a tha ber a ni.

A tawp berah chuan thil hriat reng tur

Chuvangin, tunah chuan mut hi hun khawhralna mai ni lovin, kan nun leh kan hriselna atan a hlutzia i hrethiam ta.

Mut hi luxury a ni lo va, biological necessity a ni.

• I mut chu i ngaih pawimawh ber tur a ni. Chaw ei leh exercise i tih ang bawkin mut hi i nitin nunah thil pawimawh takah siam rawh.
• I taksa leh rilruin an mamawh chawlh hahdamna pe rawh.
• Mut lama harsatna awm reng, mut theih lohna, zan lama harh fo emaw, nitin mut tam lutuk emaw i neih chuan doctor hnenah thurawn dil ngei ngei tur a ni. Enkawl theih tur natna a awm thei bawk.

I mut enkawl hi i tan thil lian ber pakhat a ni. Chuvangin, zanin atang hian mut hahdam tum ila, kan ti ang em?

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