Naupai lai pawhin i mu lo em ni? (Naupai laiin mut) Hemi chungchang hi han sawi ila!

Tunah chuan naute i beisei tawh a ni. Chuvangin, a chang chuan zan mut hahdam hi a harsa deuh thei. I pum a lo thang lian zel avangin mutna tur hmun nuam tak hmuh a harsa thei hle. Chu mai ni lovin, zanlai pelh hnua zun tam tur chuan i tho a ngai mai thei bawk. Mi thenkhat chuan rilru na leh harh fo pawh an nei thei bawk. Naupai lai hian hengte hi a awm fo thin a, chuvangin lungngai suh.

Engvangin nge naupai lai hian a chang chuan mut a harsat em em?

Naupai lai hian i mut that loh chhan tam tak a awm thei. A chhan berte han thlir ila. Taksa lama harsatna: I pum chu a lian chho zel a, chu chuan mut pangngaia mut a harsat phah thei a ni. I hnungzang chunga i mut hian naute rit lutuk hian i hnungzang hnuai lam thisen kalna kawng lian tak (`Inferior Vena Cava` an tih) chu pressure a siam thei a ni. He vein hi i ke atanga thisen i thinlungah a kir lehna hmun a ni. Chuvangin hei hi press a nih chuan nang leh naute tan pawh thisen kal dan a tikhawlo thei a, chu chuan i rilru a hahdam lo thei a, i lu a ti buai thei bawk. Chuvang chuan doctor-te chuan i sir lama mu turin an rawt fo thin. Tin, i uterus a lo seilian chuan i bladder a press a, chu chuan i zun tam a ngai a , zanlai pelh hnuah vawi tam tak i harh thei bawk. Hei hi mut tan pawh harsatna lian tak a ni. Thil dang chu thinlung natna hi a ni . Naupai laiin hormone a inthlak danglam a, nausen pum lo thang lian chuan pum chungah a nawr chho a, pum chhunga acid lo lut chu a pung bawk. Chutah chuan i rilru a kang ang maiin i inhria. Hei pawh hi zan lama muhil rengtu harsatna a ni bawk. Nu thenkhat chuan ke na leh hnungzang na ang chi thil an nei thin , a bik takin naute rihna a san chuan. Heng natnate hian zan mut a tibuai bawk. A chhan dang: Nu naupai tam tak chuan an mumang chu a hma aia fing zawkin an sawi a, a chang chuan mak an ti hle bawk. Tin, a châng chuan mumang hlauhawm tak tak, mumang chhia pawh an nei tih an sawi bawk . Hei hi hormone pawhin a nghawng thei bawk. Chu bâkah, stress hi muthilhna daltu lian tak a ni thei bawk. Ngaihtuah teh, nausen hriselna i ngaihtuah a ni mai thei. 'Nu tha tak ka ni dawn em ni?' ‘He mawhphurhna thar hi engtin nge ka enkawl ang?’, ‘Naute hi a hrisel ang em?’, ‘Nau neih hi a hrehawm dawn em?’ tih te a sawi a. Zawhna sangkhat leh pakhat chu i lu-ah a rawn inher chhuak mai thei. Chûng thilte i ngaihtuah chuan khawiah nge i mut ang? Heng zawng zawng hi naupai lai hian a pangngai hle. Mahse, nangmah chauh ni lovin, i pasal pawh heng thil avang hian zanah a muhil thei lo mai thei. Nang leh naute chungchangah pawh a buai hle mai thei bawk.

Chuti a nih chuan engtin nge he mut hi tlem kan siam that theih ang?

Awle, tunah chuan mut a harsat chhan kan hre ta. Chuvangin eng nge kan tih theih ang tih i lo en ang u.

Mut theihna leh pillow te

Naupai tirh lamah veilam sir lama mut hi practice a tha hle .. I khup tlem a beng chunga i sir lama mut hi i naupai chhoh zel chuan i dinhmun nuam ber a ni. Kan sawi tawh ang khan hetianga mut hian i thinlung hnathawh a ti awlsam bawk a, naute rit lutuk hian `Inferior Vena Cava` an tih vein lian tak chu pressure a siam tlem avangin. Vei lam hawi hian naute ei leh in leh oxygen chu nausen pum a thlen theih nan a pui bawk.

Mahse, "Zanah ka mutnaah ka roll over dawn em ni?" Kan mut lai hian kan dinhmun thlak danglam hi thil awmdan pangngai a ni a, kan thunun thei lo. I theih ang tawkin i sir lamah mut tan rawh.

Mut hahdam taka mut theih nan pillow hman tum ang che.

• Nu thenkhat chuan an pum hnuaiah emaw an ke inkar emaw ah pillow an dah thin . Hei hian an hnungzang leh hip-ah pressure a ti tlem a ni.
• Tin, pillow te tak te emaw, blanket te tak te emaw roll up a, i hnungzang hnuaiah dahin pressure engemaw zat i tihtlem thei bawk .
• Dik tak chuan dawr hrang hrangah ‘Pregnancy Pillows’ hralhna i hmu tawh mai thei. Hengte hi a pianzia hrang hrang a awm a, C-shaped leh U-shaped te pawh a awm. Ṭhenkhat chu taksa pum pui puihna pe thei tura siam an ni. I neih i ngaihtuah a nih chuan i doctor nen inbia hmasa la, eng ber nge i tana tha ber tih leh i mamawh tak tak em tih hriat hmasak phawt ang che. Pillow tlemte a hmuna dah mai mai chuan thlamuanna nasa tak a pe thei che tih i hmu mai thei.

Mut theihna tur kawng awlsam dang

Over-the-counter sleep aids, herbal remedies telin naupai tan a tha lo a , a chhan chu naute a nghawng dan kan hriat loh vang a ni. Chu ai chuan, heng thil awlsam tak takte hi zawmin, zan mut ṭhat theihna chance i tipung thei ang:

• Caffeine -containing beverages (soda, coffee , tea, leh chocolate ) te chu a theih ang angin paih chhuak rawh. I in tak tak chuan zing emaw, chawhmeh ei hma emaw chauhvin tihkhawtlai rawh. Mi thenkhat chuan chawhnu lam tea 4 emaw 5 p.m emaw in pawh zanah an muhil thei lo tih hre reng ang che. Chuvangin naupai lai hian he thil hi fimkhur zual a ngai a ni .
• Tui ang chi tui tam tak in loh tur leh mut hma darkar tlemte (darkar 2-3 tal) chaw lian tak ei loh tur . (Mahse, nilengin chaw tha tak tak i ei tur a ni tih hre reng ang che, tui pawh in tam tur a ni.) Nu thenkhat pawhin chawhmeh leh chawhmeh atan tlem tal ei tam a awlsam zawk a, zanriah eiah pawh tlem tal ei a awlsam zawk. Zan lama mut harsatna i neih chuan mut hmain crackers ang chi thil light ei tum ang che.
• Nitin hun khata mut leh harh chu tih danah siam rawh . Hei hian i tan a pui angTaksa darkar hian kawng dangin hna a thawk tan a, chutah chuan a hun takah mut a awlsam ta hle.
• Mut hma hnaihah exercise hahthlak tak tak tih loh tur . Chawhnu emaw tlaiah emaw exercise light tak chu a tha a, zanah erawh a tha lo. Chu ai chuan, i rilru ti hahdam thei thil ti zawk rawh. Lehkhabu chhiar te, music nem tak ngaihthlak te, emaw, hnim hring nena hnim hring ang chi in tur lum, caffeine tel lo ( herbal tea thenkhat ang chi - mahse doctor zawt rawh) in te hian a pui thei a ni. Inbual lum hian mi thenkhat a pui thei bawk.
• I ke natna neia i harh chuan, i ke chu bang chungah nghat emaw, i kea ding emaw hmangin hahdamna i hmu thei a ni . Nu thenkhat chuan mut hmaa an bawnghnute ruh (calf muscles) tihzauh hian a pui tih an hmuchhuak. Tin, i ei leh in (milk, yogurt, green vegetables, nuts) ah calcium leh magnesium i neih tlem em tih enfiah bawk ang che. Heng nutrients te hian ke natna tihziaawmna kawngah a pui thei a ni. Mahse, doctor rawn hmasa lovin supplement engmah ei loh a tha ber.
• After a busy day , yoga class la la, ngaihtuahna seng la, a nih loh leh i rilru hahdam theih nâna chawlh hahdam dân dang zir rawh . Thâwk lakna exercise pawh a ṭangkai thei hle. (Mahse, exercise thar emaw, thiltih thar emaw i tan hmain i doctor nen inbia ang che tih hre reng ang che.)
• Hlauhna emaw lungkhamna emaw avanga mut harsatna i neih chuan , nau neih class emaw parenting class emaw lak hi ngaihtuah rawh. Thil tam zawk zir te, nu naupai dangte nena inbiakna te, leh an thil tawn hriat te hian zan lama i mut theih lohna tur hlauhnate chu hneh turin a pui thei che a ni. I rintlak hnenah i rilru put hmang sawi chhuah a pawimawh bawk.

Mahse, ka la muhil thei lo a nih chuan engtin nge ni ang?

Ni e, heng zawng zawng i tih hnuah pawh hian mut theih loh mai mai ni a awm thei. Chu chu thil pangngai a ni. Khumah chuan tossing leh turn-a, "Ka mu thei lo," tih ngaihtuah a, alarm a ri hma darkar chhiar chhuah ai chuan tho la, i rilru timuang thei thil ti rawh Entîr nân, lehkhabu chhiar (mahse, hlauhawm tak ni lo!), hla thlamuanawm tak ngaihthlâk emaw, magazine en emaw. Mi thenkhat tan chuan window atanga rei vak lo en mai mai pawh hi a thlamuanthlak hle bawk.A pawimawh ber chu i mutnaah ``Stress`` dah belh loh hi a ni. Hun engemaw chen hnuah chuan i chau tawkin i muhil leh ang. Tichuan muthilh rawh. Tin, a theih chuan nitin mut rei vak lo (minute 30 atanga 60 vel). Darkar tam tak i mut chuan zan lama i mut leh theihna a tibuai thei a ni. Mahse heng mut rei lo te hian nitin hnathawh theihna tur chakna a pe ang che a, i taksain a mamawh chawlh hahdamna a pe ang che.

Chuti a nih chuan, kan sawi tawh atang hian eng thil nge hriat reng tur pawimawh ber?

Naupai laia mut that hi mi zawng zawngin awlsam taka kan tih theih a ni lo. Mahse, mumang ang mai a nih a ngai lo. Mut harsatna i neih chhan tam tak a awm thei a, mahse i tuar chhuah theih nan thil tam tak i tih theih bawk.

• I mut danah fimkhur rawh , a bik takin i veilam sir leh i khup ben chunga mut tum ang che. A tul chuan support atan pillow hmang rawh.
• Mut that theihna tur thil tih dan siam rawh : nitin hun khatah mut la, mut hmain hahdam leh thlamuang thei thil ti la, caffeine tihtlem la, zanah chaw rit ei loh tur.
• I lungkhamna leh hlauhthawnna chu nangmah ah dah suh . Heng thilte hi i doctor, i kawppui leh i hmangaih tak takte nen inbia ang che. A tul chuan rilru lam hriselna chungchanga thurawn la rawh .
• Doctor rawn hmasa lovin over-the-counter sleeping pills/aids emaw herbal remedies emaw hmang ngai suh. Chûngte chu nang leh i naute tân a chhiat phah thei a ni.
• I ei leh in hi uluk takin enkawl rawh. Ei leh in inthlau tak ei la, ei leh in tur mamawh tak tak ei rawh.

He zinkawngah hian nangmah chauh i awm lo tih hre reng ang che. Mi tanpui thei tur leh hrethiam thei che mi tam tak an awm a. Tin, he naupai lai hian harsatna i tawh tam tak hi hun rei lote chhung atan a ni. I naute a pian veleh heng zawng zawng hi a danglam vek ang a, harsatna thar a lo chhuak ang a, mahse heng mut harsatna te hi a tlem hle ang. Chutih lai chuan i taksa leh rilru hahchawlhna tha tak pe turin theihtawp chhuah rawh. Nang leh i naute tan chuan a hlut em em dawn a ni!

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` Naupai mut, naupai laia mut, mut theih lohna, nu naupai, mut that, naupai dam, naupai mut Sinhala