I mut dawnin i muhil thei lo em ni? Insomnia chungchang hi chipchiar takin sawi ila!

Khumah pawh i tossing leh inher a, darkar enin, ‘Engvangin nge ka mut theih loh?’ tiin i ngaihtuah thin em? Ni engemaw zat chu hei hi thil pangngai a nih laiin, mut theih lohna (persistent insomnia) hi kan bânsan mai tur thil a ni lo. Hei hi medical science-a insomnia kan tih chu a ni. Zan mut that hi hahna tihziaawmna atana kan tih mai ni lovin, kan taksa leh rilru hriselna atan a pawimawh hle. Chuvangin vawiin hian he thu hi tlem tal sawi ila.

Insomnia chu eng nge ni?

A awlsam zawngin sawi ila, mut theih lohna hi mut kaihhnawih buaina a ni a, chu chu mut harsat, harh hma emaw, beisei aia hmaa harh emaw te hi a ni. A chi hnih a awm thei.

• Acute Insomnia: Hei hi ni engemaw zat atanga kar tlemte thleng a awm thei. A tlangpuiin nun inthlak danglamna lian tak, stress ang chi avanga lo awm a ni a, a chhan chu a chhuah hnuah a takin a reh ta a ni.
• Chronic Insomnia: Hetiang harsatna hi kar khatah ni thum emaw a aia tam emaw, thla thum aia rei emaw i neih chuan Chronic Insomnia kan ti thin. Chumi atan chuan damdawi lam thurawn lak ngei ngei a pawimawh hle .

Mut theih lohna chi hrang hrangte chu engte nge ni?

Insomnia hi a lo awm dan a zirin chi hnih lian takah kan ṭhen a. Heng thumalte hi hriat chian a tha a, a chhan chu i doctor hian a chang chuan a hmang thei a ni.

Chu bakah, mut harsatna a thlen hun a zirin classification a awm bawk:

• Sleep-onset insomnia : Mut hnua mut hun rei tak hman.
• Sleep-maintenance insomnia: Zanlai pelh hnua harh fo thin.
• Mixed insomnia: Zan lama mut harsa leh thawh harsa a awm bawk.

Mut theih lohna chhante chu engte nge ni?

Mut theih lohna chhan pakhat mah a awm lo . A thlentu thil tam tak a awm thei.

A chhan bulpui ber

• Stress: Nun inthlâk danglamna lian tak, hna hloh te, kan hmangaih tak thihna te, inṭhenna te, a nih loh leh in insawn te ang chite rilru hahna.
• Mutna hmun: Thil ri tam lutuk, eng emaw, i mutna room lum lutuk (a lum lutuk emaw, a vawt lutuk emaw) ang chi thil.
• Mut dan inthlak danglamna: Ram pawna zin chhuah hunah jet lag, hnathawhna hmuna shift inthlak, naute piang thar nen zan lama harh .
• Ei leh in dan: Mut hun hnaih lama ei tam lutuk hian rilru a ti na thei.
• Stimulant hman: Mut hma hnaihah caffeine emaw nicotine emaw ang chi thil hman.
• Zu : Zu in hian mutthilhna a siam thei a, mahse mut thuk tak a pe lo. Zanlaiah i harh thei bawk.
• Exercise neih loh: Nitin taksain exercise engmah a nei lo.

Mut Faina tha lo

• Nitin mut loh leh hun khata thawh loh.
• Nitin mut hahdam.
• Hnathawh, ei leh in emaw, khumah ṭhu chunga TV en emaw.
• Mut hmaa phone, TV leh computer ang chi screen en reng.

Natna dang emaw, a chhan dang (Secondary Causes) .

• Rilru hriselna lama harsatna: Depression leh anxiety an tih dinhmun.
• Damdawi thenkhat: Damdawi thenkhat chu natna chi hrang hrang, khawsik, allergy, thisen sang, leh thawhah te tan ei thin a ni.
• Taksa na: Hnung lam natna, arthritis ang chi natna, zan lama na zual.
• Mut lama harsatna dangte:Sleep Apnea (muthilh laiin thawk hahdamna) emaw Restless Legs Syndrome (ke natna) emaw ang chi natna.
• Hormone inthlak danglamna: Hormone inthlak danglamna, thlasik, naupai leh menopause avanga lo awm.
• Hun rei tak chhung natna, zunthlum, thinlung natna, leh hyperthyroidism te.

Mut theih lohna chhinchhiahnate chu engte nge ni?

Mut that lohnain nghawng a neih chu zanah chauh ni lovin, a tuk zingah pawh hriat theih a ni.

Engtin nge hei hi i hmuh theih, Doctor?

Hetiang harsatna nei doctor i pan hunah chuan thil awmdan dik taka hrethiam turin step engemaw zat a zawm ang.

1. I natna lan chhuah dan zawt che: A hmasa berin doctor chuan i mut dan te, he harsatna i neih hun chhung te, nilenga nghawng i neih dan te, i nun dan te, damdawi i ei dan te, leh i rilru dinhmun te a zawt ang che.

2. Mut Diary: 1.1.Kar khat emaw kar hnih emaw chhung mut diary ziak turin an ti mai thei che. I mut hun te, i mut hun te, zanlaia vawi engzat nge i harh tih te, zing i thawh hun te ang chi te chu ziak chhuak rawh.

3. Damdawi lam endikna: A chang chuan, thisen test-ah hian natna dangin harsatna a thlen em tih hriat theih a ni. Entirnan, thyroid hormone level enfiah nan thisen test.

4. Sleep study (Polysomnography): Harsatna a nasat chuan emaw, sleep apnea ang chi natna dang rinhlelh a nih chuan zan khat riah turin sleep center-ah refer theih a ni. Hei hi i mut laiin i thluak hnathawh dan, thawk dan leh heart rate te enfiahna hmun a ni.

Mut theih lohna enkawlna tur engte nge ni?

A tha ber chu mut theih lohna hi enkawl theih a ni. Enkawlna kawng hrang hrang a awm.

1. Mut Faina

Hengte hi mut \ha tur chuan kan tih dan \ha kan neih a ngai a ni. Hengte hi enkawlna hmasa ber leh pawimawh berte an ni.

• Nitin hun khatah mut la, a rualin harh bawk ang che.
• I mutna pindan chu thim, reh leh temperature nuam takah dah rawh.
• Mut hma darkar tlemteah coffee, tea, zu leh cigarette in loh tur a ni.
• Nilengin mut loh tur a ni.
• I khum chu mut leh mipat hmeichhiatna hmannaah chauh tihtlem rawh. Khum a\angin hna thawk suh, TV en suh.
• Mut hmain chawlh hahdamna tur thil ti rawh. Lehkhabu chhiar te, music ngaihthlak te, tui lum taka inbual ang chi te.

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

Hei hi damdawi tel lova enkawlna tha tak a ni. He enkawlna hi rilru lam doctor emaw, rilru lam thiam trained emaw hmanga enkawl a ni. Mut chungchanga i rilru put hmang tha lo, hlauhthawnna leh ngaihtuahna tibuaitu te hriatchhuah leh enkawl turin a pui che a ni. Tin, mut dan tha tak nei turin a pui bawk.

3. Damdawi chi hrang hrang

I mut theih lohna hian hnathawh a tiharsa che a nih chuan i doctor chuan hun rei lote chhunga mut theihna damdawi a pe thei che a ni. Hengte hian muthilh tir thei che mahse, ruihhlo ngawlvei a ni thei bawk a, nitin mutthilh leh luak chhuak ang chi side effect a thlen thei bawk. Hengte hi doctor nen sawiho a pawimawh .