Zanah i mu thei lo em ni? Insomnia chungchang hi han sawi ila.

Zanah i mut a, ni khata hna hahthlak tak i thawh hnua i mit i chhing thei lo ang maiin i inhria em? I toss leh turn a, i lu chu ngaihtuahnain a khat a, mahse i muhil thei lo niin a lang. A chang chuan zanlai velah i harh a, i muhil leh thei tawh lo. He thil tawn hi i hriat chian a nih chuan vawiin hian i tana pawimawh tak thupui kan sawi dawn a ni. Chu chu mut theih lohna, a nih loh leh damdawi lama mut theih lohna kan tih chu a ni.

Insomnia chu eng nge ni?

A awlsam zawngin, mut theih lohna hi mut theih lohna a ni a, chu chuan mut harsatna, mut theih lohna (zanlai pelh tawh tihna a ni), a nih loh leh i harh tur aia hmaa harh harsatna a thlen thei a ni

Hetiang dinhmun hi hun rei lote chhung (Acute Insomnia) emaw, hun rei tak chhung (Chronic Insomnia) emaw a ni thei. A chang chuan a lo kal a, a kal bo a, a lo let leh thin. Ni engemaw zat atanga kar tlemte thleng a daih chuan hun rei lote chhunga awm theiah kan ngai a ni. Mahse he harsatna hi kar khatah ni thum aia tam emaw, thla thum aia rei emaw a awm reng chuan hun rei tak chhunga awm a ni.

Puitling chuan ni khatah darkar 7-9 vel mut a mamawh a. Mut tam loh hian nilengin i chau tihna mai a ni lo. Hetianga rei tak i chhunzawm chuan i hriselna atan hlauhawmna lian tak a ni thei. Entirnan, mut tlem hi hriselna lama harsatna lian tak tak, thisen sang , thinlung natna, leh lungngaihna te nen a inzawm tlat a ni.

Mut theih lohna chi hrang hrangte chu engte nge ni?

Insomnia hi chi hnih ah then theih a ni. Mut harsatna a thlen hun a zirin a thliar hrang bawk. Hengte hi chiang takin i hrethiam ang u.

Mut theih lohna chhante chu engte nge ni?

Mut theih lohna chhan tam tak a awm thei. Ṭhenkhat chu kan tihdanglam theih thil ni mah se, ṭhenkhat chu kan thunun theih loh thil a ni.

A chhan bulpui ber

• Stress : Stress hi nun inthlak danglamna lian tham leh harsatna thlentu lian tak a ni. Hna hloh te, i hmangaih tak thihna te, inthen te, a nih loh leh in insawn te ang chi thilte chuan lungngaihna a thlen thei che a ni.
• Mutna hmun: I mutna hmun chu a ri nasa lutuk, a eng lutuk emaw, a lum lutuk emaw, a vawt lutuk emaw a nih chuan mut a tibuai thei a ni.
• Mut hun tur inthlak danglam: Ram pawna zin chhuah hunah Jet lag, hnathawhna hmuna shift thlak danglam, leh naute piang thar avanga zan lama thawh hian taksa natural clock a tibuai thei a ni.
• Genetic influence : Chhungkaw thenkhatah chuan mut theih lohna vei duhna hi thlahtute atanga lo chhuak a ni thei.
• Mut hma hnaih lama chaw ei: Mut hun hnaih lama ei tam lutuk hian khumah i mut laiin i rilru a hahdam lo thei. Lung natna a thlen thei bawk.
• Caffeine, Nicotine, leh Zu: Coffee, tea leh cigarette te hi a tichaktu a ni. Zan rei takah hengte hi ei hian i muhil thei lo. Zu in hian tlem a mutthilh tir thei a, mahse mut thuk tak erawh a ni lo. Chuvangin zanlai pelh hnuah i harh mai thei.

Kan Thiltih Tha lo (Poor Sleep Hygiene) .

Hriat loha kan tih \henkhat chuan kan mutnaah nghawng lian tak a nei a. Hei hi " mut faina " kan ti thin.

• Nitin mut hun leh thawh hun thlak danglam.
• Nitin mut hahdam.
• Mut hmaa hna hahthlak tak tak thawh emaw, chawlh hahdam hun neih loh emaw.
• I khum chu mutna mai ni lovin thil dang atan i hmang a nih chuan: i hnathawh emaw, i ei emaw, khum atanga TV i en emaw chuan i thluak tan chuan khum chu mutna hmun a ni tih hriatthiam a harsa hle.
• Mut hmaa phone , computer, leh TV ang chi thil atanga blue light hmuh.

A chhan pahnihna

A châng chuan mut theih lohna hi natna khirh tak dang chhinchhiahna a ni thei bawk.

• Rilru lam harsatna: Depression leh lungkhamna hi a chhan ber pahnih a ni.
• Damdawi thenkhat: Damdawi thenkhat, khawsik, allergy, thisen sang, leh asthma ang chi natna atana ei hian mut a tibuai thei.
• Taksa na: Natna rei tak, hnungzang na leh ruh natna te hian zan mut that a ti harsa thei hle.
• Mut lama harsatna dang: Sleep apnea emaw restless legs syndrome ang chi natna.
• Natna rei tak tak, zunthlum, thinlung natna, leh hyperthyroidism te.

Doctor, engtin nge hei hi i diagnose?

Doctor hmu tura i kal chuan he natna hi chhui chiang turin step engemaw zat a zawm ang.

1. Enfiahna hmasa ber: A hmasa berin i doctor chuan taksa a enfiah ang che a, i damdawi lam chanchin te, i mut dan te, i natna lan chhuah dan te a zawt ang che. Eng chen nge harsatna i neih tawh tih te, i ni a nghawng dan te, zu ang chi ruihhlo i hman leh hman loh te, i nunah inthlak danglamna lian tham a awm em tih te an zawt ang.

2. Sleep Diary: Kar hnih chhung mut diary vawng turin an ti mai thei. Chutah chuan hetiang hian i ziak tur a ni:

• Mut hun chhung
• Mut hun a ni
• Zanah vawi engzat nge i harh?
• Zing thawh hun.
• Coffee leh zu ang chi thil i in hian

3. Special test: A chang chuan damdawi lam dinhmun dang enfiah nan special test pawh tih theih a ni.

• Polysomnography emaw Sleep Study: Hetah hian zan khat chu mutna hmun bikah dah i ni a, i mut lai hian i thluak hnathawh, thawk dan leh i thinlung chak zawng chu machine hmangin an enfiah thin. Hei hian mutna lama harsatna dang, ``Sleep Apnea'' ang chi i neih leh neih loh dik takin a hriat theih a ni.
• Actigraphy lam hawi:I kut emaw, i ke emaw-ah chuan hmanraw te tak te, darthlalang ang chi i bun a. Kar khat emaw kar hnih emaw chhung i ha tur a ni. I mut lai leh i harh lai i che vel a record thin.

Mut theih lohna enkawlna tur engte nge ni?

A tha ber chu, mut theih lohna hi enkawl theih a ni.

1. Pakhatnaah chuan mut dan tha (Better Sleep Hygiene) i neih a ngai.

Hei hi a hmasa ber leh a pawimawh ber a ni.

• Nitin hun khatah mut leh harh thin ang che . Kar tawp lamah pawh he tih dan hi bansan suh.
• I mutna pindan chu thim, reh, leh temperature nuam takah dah rawh .
• Zan mut hma darkar tlemteah coffee, tea, zu leh cigarette ang chi thil te chu pumpelh rawh.
• Nitin exercise la, mahse mut hun hnaih lutuk lo. Mut hma darkar 5 tal exercise zo rawh.
• Nilengin muthilh suh.
• Khum hi mut leh sex atan chauh hmang ang che. Khum atangin hna thawk la, TV en suh.
• Mut atanga minute 20 chhunga i muthilh theih loh chuan khum atangin tho la, pindan dangah kal la, hahdamna tur thil, lehkhabu chhiar ang chi ti rawh. Mut i neih hunah chauh mut leh rawh.

2. Thil hriatna (Cognitive Behavioral Therapy) (CBT) hmanga enkawlna (Cognitive Behavioral Therapy) hmanga enkawlna (CBT) .

Hei hi damdawi hman ngai lo damdawi tha tak a ni. He enkawlna hi rilru lam doctor emaw counselor emaw nena inbiakna hmangin i hmu thei ang. Mut chungchanga ngaihtuahna tha lo, hlauhna leh lungkhamna te thlak danglamin, zan mut that theihna tura inzirtirna hmangin hna a thawk a ni.

3. Mut theih lohna Damdawi

Hei hi doctor rawtna anga ei tur chauh a ni. A tlangpuiin doctor chuan heng damdawi te hi hun rei lote chhung chauh a pe ang. Hengte hi mut theih lohna chinfelna a ni lo va, rei lo te chhunga tanpuina mai a ni.

Mut theih lohna hi ngaihthah a nih chuan eng nge thleng ang?

Mut hi kan taksa leh thluak hian hriatrengna a siam that leh a khawlkhawm theihna tur chawlhna a ni. A bo chuan harsatna lian tak tak a lo chhuak thei a ni.

• Thisen sang, thau lutuk, zunthlum, leh lung natna te ang chi natna vei theihna a sang hle.
• Depression leh lungkhamna a sang hle.
• Accident thlen theihna chance, a bikin car chetsualna a sang chho zel a.
• Taksa invenna (immune system) a chak lo va , natna te pawh awlsam takin a lo piang chhuak thin.
• Ngaihtuahna leh hriatrengna a chhe vek.
• Nilengin thinrim leh hahdam lova ka awm a ngai.