I tleirawl chu a muhil a, a harh tlai em? Delayed Sleep-Wake Phase Disorder chungchang hi han sawi ila!

I tleirawl chu zanah a mu rei lutuk em? Zing lama kaihthawh chu a harsa em? A châng chuan, tleirawl lai hian hetiang hi a thleng ṭhin. Mahse, hetiang hian thla thum aia rei a awm a, nitin hna a thawh that theih loh chuan i fa hian Delayed Sleep-Wake Phase Disorder (DSWPD) tih natna a nei thei a ni. Hei hi tleirawl zingah mut harsatna awm fo a ni. Hei hian mut a tichhe thei a, ngaihtuahna seng harsatna, thinrimna leh hahna a thlen thei a ni.

Engvangin nge hetiang dinhmun (DSWPD) tia koh hi a lo awm? Hei hi eng chhan nge ni?

Hei hi a chhan pakhat chauh hi eng nge ni tih chiang taka sawi a harsa tak zet. Mahse hei hi thil engemaw zat a ni thei. Eng nge an nih i en ang u.

1. Taksa pianphung darkar inthlak danglamna!

A awlsam zawngin kan taksa chhungah hian natural clock kan nei vek a. Hei hi kan circadian rhythm kan ti bawk . Hei hian kan mut leh harh hun a thunun a ni. Tleirawl kan thlen chuan he taksa darkar hi a danglam deuh thin. Chu chu kan thluak hian hormone melatonin an tih chu a siam chhuak a, chu chuan mut min pui a, a hnu deuhah. Tleirawl chu naupang emaw, puitling emaw aiin a muhil tlai zawk. Chuvang chuan zan rei tak thlenga muhil chu an duh ber a ni. Mahse, DSWPD vei naupangah chuan he danglamna hi tlem a tam zawk. Chuvang chuan a hun takah an muhil thei lo va, zing thawh a harsa hle.

2. Hei hi rochun thil a ni mai thei.

Ni e, chhungkuaa mi tu emaw hian he natna (DSWPD) hi a nei tawh a nih chuan naupang pawhin a vei theihna a awm. Chu chu genetic influence a awm thei tihna a ni. Nu emaw pa emaw pawhin hetiang harsatna hi an neih chuan naupang hian he natna hi a nei tam zawk.

3. Ṭhiante nena inkawp duhna

Tleirawl lai hian ṭhiante an pawimawh em em lai a ni. An thiante nena inbiakna leh awm dun an duh a ni. Mahse sikul hnathawh leh extracurricular activities an neih zawh chuan an thiante nena inbiakna leh inbiakna neih hun awmchhun chu zanah a ni. Chuvângin, an ṭhiante nêna mut tûr nge, biak tûr tih zawhna an zawh hian, naupang tam tak chuan an ṭhiante nêna mut rei chu an thlang a ni. Hei hi an mut tlai chhan pakhat a ni bawk.

4. Phone atanga light lo chhuak, tab!

Mut hmaa i phone emaw tablet emaw hman hi naupang tam tak tan chuan tih dan phung a lo ni ta a ni. Mahse heng hmanrua atanga êng êng tak, a bik takin blue light hian kan taksa darkar a nghawng a ni. A bik takin, mut tirtu hormone melatonin siam chhuah a ti tlem a ni. Ni tlak hnuah pawh hetiang êng hi a awm chuan mut a tikhawtlai thei a ni. Chutiang bawkin zing lamah ni hian i taksa a rawn deng tha lo a nih chuan i taksa darkar hnathawh dan pawh a nghawng thei bawk.

Ngaihtuah teh, kan taksa darkar hi a thawk tha tur chuan zan thim leh zing khawvar a mamawh a ni. Zanah kan phone a eng chuan kan body clock hian ni a la ni tih a ngaihtuah thin!

Heng bakah hian zan lama hnathawh te, time zone hrang hranga zin fo te, coffee ang chi caffeine in tam lutuk te hian he natna (DSWPD) hi a lo awm thei bawk.

Engtin nge (DSWPD) i nei tih i hriat theih ang? Eng nge a lan chhuah dan?

Hetiang dinhmun ziarang ber chu sikul emaw thil dang emaw atana a hun takah mut theih lohna leh zing thawh theih lohna hi a ni. A bik takin naupang chuan zan rei tak takah muhil a duh zawk a, zing lamah muhil rei tak a duh zawk. Chumi avang chuan nitin:

• Ka chau hle a, ka muhil reng bawk.
• School hnathawh emaw thil dang emaw ngaihtuah a harsa khawp mai.
• I hlim lo mai thei, thinrim leh buai mai mai i ni mai thei.
• Hei hian zirlai thiltih a nghawng thei bawk.

Tleirawl zingah hian heng symptoms te hi a chang chuan hmuh tur a awm fo thin. Hei hi a chhan chu high school class hi zingkar hma takah an tan fo thin vang a ni. Chutih lai chuan tleirawl tam tak taksa darthlalang chu harh turin a inpeih lo. Mahse, heng symptoms te hi thla thum aia rei a awm reng a, naupang nitin hnathawhnaah nasa takin nghawng a neih chuan (DSWPD) a ni thei. Kar tawp emaw, chawlhni emaw-ah an mut tam lutuk a, an harh tlai a nih chuan chu chu he dinhmun ngaihtuah chhan dang a ni.

Engtin nge doctor-te hian he natna hi an hriat chhuah (DSWPD)?

Hei hi medical test bik a awm lo. Mahse, i doctor chuan i fa chu mutna journal ziak turin a ti thei a ni . Chumi awmzia chu, an mut hun te, an thawh hun te, leh zing leh tlai (an muhil emaw, harh emaw pawh nise) an chau zia te chu nitin kar khat tal i ziak chhuak tur a ni. Kar tawp leh chawlhni-a an mut dan pawh hriat a pawimawh a, chutiang ni chuan an mut tam thei emaw, a hnuah an muhil thei emaw a ni.

A châng chuan, i doctor chuan i fa chu taksa a chawlh lai leh a thawh lai chhinchhiahna hmanrua tê tak tê ( actigraph tia koh) bun tûrin a ti ang. Hei hian i mutna diary-a i ziah chu a nemnghet thei a ni.

Engtin nge condition (DSWPD) hi enkawl a nih?

I fa doctor chuan he natna hi a puih theih dan kawng engemaw zat a rawn rawt ang che.

1. Mut faina dan tha tak siam

Hei hi natna enkawlna atana i tih hmasak ber leh pawimawh ber a ni (DSWPD). Chu chu:

• Nitin hun khata mut leh thawh hi tih dan phung la (weekend-ah pawh hetiang hi a theih ang anga vawng reng tum ang che).
• I mutna pindan chu a lum, thim, leh reh takin dah rawh .
• Mut hma darkar khat emaw darkar hnih emaw chhungin caffeine awmna ei tur coffee, tea, leh chocolate te ei loh tur.
• Mut hmain chaw rit tak tak ei suh.
• Mut hmain i phone, tablet emaw TV emaw hman loh tur . Chu ai chuan lehkhabu chhiar emaw, music ngaihthlak emaw ang chi thil hahdam tak i ti thei zawk a ni.
• Nitin exercise hian mut a ti tha thei a, mahse mut hma hnaihah exercise hahthlak tak tak erawh chu pumpelh tur a ni.

2. I taksa darkar chu tlem a hma deuha hnathawh tir

(DSWPD) Hetiang method hian symptoms a na lutuk loh chuan a pui thei a ni. I tih tur chu nitin i fa mut hun tur chu minute 15-30 hmaa sawn thin a ni . Kar khat emaw kar hnih emaw hnuah chuan i fa chu a hun dik takah a mu thei tur a ni. Hei hian dawhtheihna tlem a mamawh a ni.

3. Melatonin supplement ei

Chûngte hman chuan i fa chu tlai lamah tlem a mut hma deuh thei a ni. Amaherawhchu, hengte hi i fa hnenah i doctor biak loh chuan pe suh. I fa tan a tha em tih leh engzat nge pek tur tih doctor zawt rawh. Melatonin supplement hi damdawi regulated a ni lo. Chuvangin, i doctor hnenah brand rintlak chungchang zawt la, a tha hle.

4. Eng hmanga enkawlna

Zing lama êng êng tak hnuaia awm hian melatonin siam chhuah a titawp thei a, thluak a tiharh thei bawk. Chumi awmzia chu zing thawh chhuah hunah tukverh bula ding a, rei vak lo pawn chhuah a tha ber tihna a ni. Tin, tlai leh zanah êng êng tak tak, a bik takin electronic device aṭanga êng dum lo chhuakte chu pumpelh tur a ni.

5. Chronotherapy hmanga enkawlna

Hei hi a na zawka hman dan a ni. Hetiang a nih chuan i tih tur chu nitin naupang mut hun darkar 2-3 vel tihkhawtlai hi a ni. Kar khat emaw kar hnih emaw hnuah chuan naupang chu a mut hma duhna hmunah a kal thei a. Mahse, chutiang ti tur chuan naupang chu kar khat emaw kar hnih emaw chhung nilengin a mut theih a ngai a ni. Chuvangin sikul chawlh rei tak chhungin hetiang hi tih a tha ber. Hetiang method hi damdawi lam thurawn anga tih tur a ni ngei ang.

Engtin nge ka fa (DSWPD) hi ka puih theih ang?

Nu leh pa i nih angin, i fate chu he dinhmun hi i enkawl theih nân i ṭanpui thei a ni.

• I fate nen mut faina tha chungchang sawipui rawh . An mutna pindan lum, thim leh muang taka awm reng a pawimawhzia zirtir rawh. Vawi khata inthlâk danglamna lian tak tak siam tum ai chuan, i fain a tih theih tûr inthlâk danglamna tê tê pakhat emaw, pahnih emaw aṭangin ṭan la rawh. Chutiang inthlâk danglamna tê tête chu a hlawhtlin hunah chuan i fa chu fak rawh.
• I fate zirtirtu emaw, school guidance counselor emaw nen inbiakna nei la, i fain zing class a skip thei em tih en rawh .
• A theih chuan i fa chawhnu lam thil tih te chu tlem a hmain ti rawh.I theih leh theih loh en rawh. Chawhnu leh tlai lama hun awl tam zawk a awm chuan naupang chu homework tih tur emaw, thiante nena inbiakna tur emaw chuan tlai taka a muhil a ngai tawh lovang.

Hei hi naupang sualna a ni lo tih hre reng ang che. Boredom avanga an tih a ni lo. An taksa inthlak danglamna avanga lo awm condition a ni. Chuvangin, naupang chu hriatthiamna, dawhtheihna leh hmangaihna nen enkawl rawh.

Eng dang nge i hriat tur?

DSWPD hi damdawi awm lo mah se, tleirawl tam tak chuan an lo puitlin chuan he natna hi an outgrowt thin. Puitling tleirawl an nih meuh chuan an mut leh harh dan chu tlem a hma deuhin a inthlak tan fo thin.

Chumi hma chuan i fa chu heng tips te hi zawm turin i pui thei ang a, i fa chu medical checkup neih fo turin i hruai ngei ngei tur a ni. I doctor nen inbiakna neih fo a pawimawh a, i fate mamawh tur puihna pek hi a pawimawh hle.

Take-Home Thuchah a ni

• I tleirawl chu zan rei tak thlenga a muhil chhunzawm zel a, zing thawh harsa a tih chuan Delayed Sleep-Wake Phase Disorder (DSWPD) a ni thei.
• Hei hi chhan hrang hrang a awm a, a bulpui ber chu tleirawl laia taksa darkar inthlak danglamna hi a ni.
• Mut dan tha, light therapy, leh a tul chuan melatonin supplement (damdawi lam thurawn hnuaia) ang chi thilte hian he natna hi a thunun thei a ni.
• He zinkawngah hian dawhtheihna, hriatthiamna leh damdawi lam puihna hi a pawimawh hle. Naupang tam zawk chuan an lo puitlin chuan he dinhmun hi an outgrow thin.

I fain hetiang harsatna a nei nia i hriat chuan hlauthawng lo la, doctor pan la, thurawn la rawh.

Mut, tleirawl, DSWPD, Delayed Sleep-Wake Phase Disorder, melatonin, mut harsatna, taksa darkar