I tleirawl chu a muhil tawk em? (Teen Sleep) Hei hi i lo buaipui ang u!

In lamah naupang kum upa deuh tawh, chu chu sikul kal, tleirawl hun hnaih tawh i nei em? Hetih lai hian an nunah thil thleng tam tak a awm a ni lawm ni? School hnathawh, thiante nena inbiakna, hobby thar... Heng zawng zawng nen hian mut tha leh nuam tak neih tir hi a chang chuan harsatna lian tak a ni thei. Mahse, i hria em, hetiang kum naupang taksa leh rilru lama hmasawnna atan mut hi a pawimawh hle. Chuti a nih chuan, vawiinah hian i tleirawl chu mut ṭhat theih nân engtin nge i ṭanpui theih ang?

Engvangin nge kan naupang tê tête tân mut a pawimawh êm êm?

Mut hi mit khap mai mai a ni lo. Kan taksa leh rilru recharge leh siamthatna hun hlu tak a ni. Hei hi tleirawl lai hian a pawimawh zual hle.

Taksa thanlenna leh hriselna atan

Kan taksa hian kan mut hian ‘Growth Hormone’ a siam tam ber tih i hria em? He hormone hian naupang chu a san chhoh theih nan a pui a, taksa lian zawk a siam a, taksa ruh a tichak bawk. Chu mai ni lovin, mut \ha kan neih chuan kan taksa hriselna (immune system) pawh a chak lehzual \hin. Tichuan, kan damlohna a tlem ta hle a ni. Kan mut tlem chuan kan fa chu a na tam zawk thei a, a chau hle bawk.

Rilru hriselna leh thluak hnathawhna atan

Kan rilru tan pawh mut hi a pawimawh hle. Mut hian nilengin ‘stress’ emaw rilru phurrit a khawlkhawm thin chu a tihziaawm thei a ni. Naupang a mut that chuan thil tha lam thlir a, an rilru put hmang thunun a awlsam zawk. Tin, hriatrengnate hi thluaka dahkhawm a ni a, chu chuan mut laiin thil hriatthiamna leh ngaihtuahna fim zawk min pe thin. ‘Melatonin’ hormone pawh hi mut nen a inzawm a, kan mut leh harh cycle a control avangin.

Zirna chu hlawhtling takin siam rawh

Sikul hnathawh, tutoring, exam... heng zawng zawng hian naupang thluak hnathawh that a ngai a ni lawm ni? Naupangin mut a mut tawk chuan zirlai hriatrengna te, thil thar zir theihna te, harsatna chinfel theihna te a tipung a ni. Naupangin engtin nge a mut laiin zirlai a hriatthiam theih ang, a dik em?

Tleirawl hian ni khatah engzat nge mut a mamawh?

A vaiin doctor-te chuan tleirawl kum 13 leh 18 inkar chu ni khatah darkar 8 leh darkar 10 inkar mut a ngai niin an sawi . Amaherawhchu hei hi naupang tinah a inang lo deuh thei a ni. Naupang thenkhat chuan darkar 8 an mamawh thei a, thenkhat erawh chuan darkar 9 vel an mamawh thei thung. A pawimawh ber chu i fa chu zing a thawh hunah a hahdam leh hah lo em tih en hi a ni.

Engvângin nge an tân mut ṭhat a harsat fo?

Tunah chuan, "Mut tam tak kan mamawh a nih chuan engvangin nge kan fate hi an mut that loh?" Chutiang a nih chhan chu eng emaw zat a awm thei.

Taksa a inthlak danglam thin

Tleirawl lai hi taksaah inthlak danglamna ropui tak a awm hun a ni. Hemi hun chhung hian an ‘Circadian Rhythm’ , taksa pianphung mut leh harh cycle chu a tlai deuh thin. A awlsam zawngin, zanah mut harsa an ti a, zing thawh harsa an ti thei bawk. Hei hi an sualna a ni lo, thil awmdan pangngai a ni.

Zirna leh extracurricular activities te pawh a awm bawk

School homework, project, exam tur lehkha zir, tutoring class, sports, music class... naupang tan chuan mut hun hmuh a harsa hle. Ni \henkhatah chuan zan rei tak thlengin lehkha an zir mai thei.

Khawtlang nun leh screen hun

Hetiang kum hian thiante nena inbiakna te, social media-a awm te, video game khelh te hi an tan a pawimawh hle. Chuvangin, zan rei tak thlenga i phone emaw laptop emaw-a awm hian i mut a tikhawtlai thei a ni. Heng screen atanga blue light chhuak hian hormone ‘Melatonin’ , muthilh theihna tur a ti tlem a ni.

Rimtawng

Lungkhamna, exam te, ṭhiante nena buaina te, leh hmalam hun ngaihtuah emaw, a châng chuan lungngaihna emaw pawh ni se, mut a tibuai thei a ni. I rilruah harsatna i neih lai hian engtin nge i mut that theih ang?

Engtin nge i fa chu a muhil tawk lo tih i hriat theih ang?

I fain mut a mut tlem tih hriat theihna tur chhinchhiahna thenkhat a awm a:

• Zing thawh a har em em a, ka thawh hnuah pawh muthilh ka ti thin.
• Nilengin ka muhil reng a, class-ah phei chuan ka muhil thin.
• Ka thinrim hle a, thil tenawm ber berte avang hian ka thinrim a, ka rilru pawh a inthlak reng bawk.
• Thil hriat reng a har a, ka rilru ka pe thei lo.
• Natna tenau, khawsik ang chi ka vei fo thin.
• A hma aia chaw ei tlem emaw ei tam emaw.
• Zirna thiltih ngaihvenna a tlahniam a, grade pawh a tlahniam bawk.

"Zan khat emaw zan hnih emaw riah chu a pawi lo tih hre reng ang che. Mahse heng symptoms te hi a awm reng a nih chuan i ngaihtuah a ngai a ni."

Engtin nge nu leh pa kan nih angin kan ṭanpui theih?

Awle, tunah hian he dinhmun hi engtin nge kan puih theih ang tih i lo en ang u. Naupang nen kan thawk ho a, ruahmanna kan siam chuan he harsatna hian kawng thui tak a zawh thei a ni.

1. Inhawng takin sawi ila.

A hmasa ber atan chuan i fate hnenah he thu hi rilru hahdam tak leh hmangaihna nen sawipui tur a ni . An mut theih loh chhan leh an harsatnate zawt rawh. Anmahni hrem ai chuan, anmahni ṭanpui tûrin i awm tih hre rawh.

2. Mut theihna hmun siam

Naupang mutna pindan chu mutna tur hmun remchang a ni tur a ni.

• Room chu a thim tur a ni a, a reh tur a ni a, eng emaw chen chu a lum tur a ni .
• Khum, mattress leh pillow te chu a nuam tur a ni.
• I fa chu a mut hma darkar khat tal phone, tablet leh TV ang chi screen atanga hla taka awm turin fuih rawh. Hengte hi mutna pindan pawnah dah theih a nih chuan a tha ber.

3. Mut hun tur mumal tak

Nitin hun khata mut leh harh hi tih dan phung neih a pawimawh hle. Chawlhkar tawp lamah pawh heng hun hi thlak lutuk lo turin bei thin ang che. (Entirnan darkar khat aia rei lovah). Hei hi ‘mut faina’ tha vawn reng an ti a ni.

4. Mut hmaa chawlh hahdam dan

I fa chu a mut hmain an rilru timuangtu leh an taksa ti hahdam thei thil ti turin fuih rawh.

• Tui lum a inbual.
• Lehkhabu light chhiar (screen-ah ni lovin!).
• Music muang tak ngaihthlak.
• Thâwk lak exercise ang chi thil tih.

5. Caffeine leh sugar control

Tlai leh zanah tea, coffee leh soft drink thenkhat caffeine awmna ei loh tur. Tin, zanah chaw leh in tur sugar tamna ei loh tur a ni. Chungte chuan mut a tibuai thei a ni.

6. Exercise pawimawhna

Chhun lama exercise i tih hian zan lamah i muhil tha thei hle. Mahse, mut hma lawk hian exercise hahthlak tak tih hi a tha lo a, i taksa a tichak lutuk thei a ni. Zan lama game emaw, kea kal emaw pawh a tha.

7. Screen hun hman dan tur

Hei hi tunlaia kan harsatna lian ber pakhat a ni. I fa nen inbia la , screen time ah limit siam rawh . Mut hma darkar khat tal phone leh tablet ang chi hmanrua hman tawh loh "digital curfew" ang chi thil i rawn luhtir thei.

8. Hun hman dan tur ruahmannaah tanpui

I fa chu sikul hnathawh te, a thil tih nuam te, leh chawlh hahdamna te inthlauhna nei turin ṭanpui ang che. An ni ruahmanna siam leh an thiltih tur buatsaih danah siam rawh. Chutiang chuan zan rei tak thlengin hna tam tak an piling up dawn lo.

9. Entawn tlak tak i ni bawk ang u.

TV en leh phone-a kan mut tlai chuan engtin nge kan fate hi nungchang \ha kan zirtir ang? Kan fate tan chuan a theih ang anga mut dan tha zawm hi entawn tlak tak a ni.

Engtikah nge damdawi lam thurawn i lak ang?

Heng zawng zawng hi i lo enchhin tawh a, mahse i fain mut harsatna a nei chhunzawm zel a nih chuan, emaw, a mut lutuk emaw, a lungkham lutuk emaw a nih chuan, doctor pan a, thurawn dil a tha ber Mut theih lohna emaw mut harsatna emaw hi damdawi lam thil dang a awm thei bawk . Tin, rilru lam hriselna lam thil, lungkhamna emaw, lungngaihna emaw pawh hian mut a nghawng thei bawk.

Thu tawite hriat reng tur

Naupang tê tê mut ṭhat theihna pêk hi an hmalam hun hrisêlna atân investment lian tak a ni.

• Taksa leh rilru lama thanlenna atan mut that a pawimawh.
• Tleirawl te hian ni khatah darkar 8-10 vel mut an mamawh a ni.
• Mut theih lohna chhan hrethiam la , i fate nen solution zawng dun rawh .
• Mut hun tur mumal tak, mut theihna hmun , leh screen time control te hi a pawimawh hle.
• I fa chu hmangaihna, hriatthiamna leh thlawpna pe rawh.
• Buaina chu a la awm reng a nih chuan, damdawi lam thurâwn dîl hreh suh .

He zinkawngah hian nangmah chauh i ni lo tih hre reng ang che. Dawhtheihna leh hriatthiamna tlem tal i neih chuan i fa chu mut hahdam, mut tling turin i pui thei ngei ang.

Tleirawl Mut, Naupang Mut, Mut Harsatna, Mut theih lohna, Nu leh Pa nihna Tips, Tleirawl Mut Sri Lanka, Mut Faina