I fate chu zan mut nuam tak a neih theih nan kawng 10! Sleep Hygiene chungchang zir rawh

I fa chu zanah a muhil tha lo em ni? Naupang naupang leh upa zawkte pawhin zan mut harsatna an neih hi thil pangngai a ni. Mahse nitin hetiang thil a lo thlen hian nu angin a tibuai che a ni lawm ni? Naupang thanlenna, zirna leh nilengin hlimna atan mut that hi a pawimawh hle. Chuvangin, mut dan tha, chu chu mut faina hrisel tak chungchang tlem i ngaihtuah chuan, he harsatna chinfelna hi nasa takin i hmu thei ang. Heng tih dan te hi naupang mut theih lohna vei tan chuan a tangkai hle a ni . Hengte hi eng nge ni tih i en ang u?

Naupangte mut that theih nan engtin nge kan puih theih ang?

Zanah i fate mut ṭhat theih nân heng thil tih dânte hi enchhin rawh:

1. Mut hmaa tih dan tur bik zawm tur

A awlsam zawngin, hei hian zan tin mut hmain calming routine ang chiah tih tihna a ni. Nilengin sikula infiamna leh hnathawh avânga chau tawh naupang hnênah, “Muthilh rawh!” an tan chuan a harsa dawn a ni lawm ni? Machine tlan chak tak tihtawp tum ang mai a ni. Chuvangin mut hmaa inbuatsaihna tlem siam a pawimawh a, chu chu tih dan pangngai a ni. Hei hian naupang rilru leh taksa chu mut turin a buatsaih vek ang.

Chuti a nih chuan hei hian eng nge a tih theih ang?

• Tui lum hmangin inbual emaw inbual emaw theih a ni . Hei hian i taksa a ti hahdam ang.
• Music muang tak leh thlum tak chu i ngaithla thei a ni .
• Chamomile ang chi herbal tea mild (with less sugar ) pek pawh a tha.
• Deep breathing exercise thenkhat i ti thei bawk . I fa nen, "Thlarau la la, zawi zawiin thawk chhuak rawh" ti rawh.
• I taksa a ti hlim thei tur light stretching exercise awlsam tak tak i ti thei bawk.

A pawimawh ber chu i fate rilru hahdam leh hahdamna tur thil eng pawh i dah tel thei a ni. Hna tam tak a nih a ngai lo, pakhat emaw pahnih emaw chauhvin a thawk ang. A pawimawh ber chu nitin a inrual taka tih hi a ni.

2. Zanah light eng tak tak leh electronics hman khap

Kan taksa hian mut tidanglamtu hormone a nei a, chu chu melatonin . Eng êng tak, a bikin blue light-a kan awm hian he hormone siam chhuah hi a ti tlem a, chu chu mut a tlai tihna a ni.

• Zanlai leh zanah i in chhunga êng awm zat tihtlem tum ang che. A theih chuan dimmable lamp emaw, bulb rawng lum emaw hmang la.
• TV, phone leh tablet ang chi electronic device atanga light eng leh blue light te khap rawh. Phone tam takah chuan “zan setting” a awm a, hmang rawh.
• Mithiamte chuan screen zawng zawng hi mut hma darkar khat tal dah vek tur a ni an ti . Chu ai chuan lehkhabu chhiar la, a nih loh leh a hmaa kan sawi tawh ang khan i fa chu thlamuang thei thil ti tûrin kaihhruai rawh.

3. Mut hun tur ruahmanna mumal tak siam

Hei hi a pawimawh hle. Nitin a ruala mut leh thawh hian kan taksa natural clock (Circadian rhythm) chu a thawk tha thei hle. Tichuan, tlai lamah a hun takah hormone Melatonin a lo chhuak a, mut a lo awm tan ta a ni.

• I fa chu a damlo emaw, a bik takin zan mut a ṭha lo emaw a nih loh chuan, chawlhkâr tâwp leh chawlhniah chuan a rualin kaihthawh tum ang che . Minute 30 thleng mut pawh a pawi lo. Chu aia rei mut chuan kar khat chhunga an mut dan a tibuai thei a ni.

4. Bedroom chu a lum, thim leh reh takin dah rawh.

Bedroom boruak hian mut thatnaah nghawng lian tak a nei bawk.

• Room chu tlem a lum deuhin dah la . AC emaw fan emaw i hmang thei bawk. (Mahse naute thenkhat chuan room lum takah mut an duh a, chuvangin i naute duh dan zawt rawh).
• Room chu thim takin siam rawh. Eng neih loh a tha ber. Light source eng pawh chu curtain hmangin khuh rawh.
• Ri tih tlem. pumpelh theih loh thawm a awm chuan i fa chu beng khuhna leh mutna mask i pe thei bawk.

5. Khumah hun remchang hman dan tur ruahman rawh

Naupangte mut mamawh zat hi an kum azirin a inang lo.

• Sikul kal thei naupang (kum 6-12) te hian ni khatah darkar 9-12 inkar mut an mamawh tlangpui.
• Tleirawlte hian darkar 8-10 inkar mut an mamawh a ni.

Naupang ṭhenkhat chuan mi dangte aiin mut an mamawh tam thei tih hre reng ang che. I fa chu a chau reng ang tih a hriat chuan a muhil tawk lo mai thei.

6. I harh veleh ni êng tlemte la rawh.

Zingah ni a chhuak a(or eng bright light) hian kan taksa a rawn deng a, kan thluak hnenah signal a thawn a, “ni hun a ni tawh a, melatonin siam chhuah kan tihtlem a ngai a ni.” Hei hian kan taksa chu ni tan turin a buatsaih a ni.

• I chenna hmunah ni êng a tlem chuan pindan chhungah khawnvar eng tak i dah thei a, chu chu i fa a harh huna a eng tur a ni.

7. Caffeine hman tlem.

Caffeine hi stimulant a ni a, chu chu muthilh loh nan a veng tihna a ni.

• Mithiamte chuan naupang tê tête chu caffeine awmna eng pawh (e.g. coffee, tea, chocolate, soft drinks ṭhenkhat) pek hi a ṭha lo niin an sawi.
• Tleirawl tan chuan tlemte (ni khatah coffee cup 1 aia tlem, 100mg aia tlem) in hi a pawi lo. Mahse tlai dar 3 hnuah caffeine ei loh hi mi zawng zawng tan a tha ber.

8. Nitin mut hun tihtlem

I fa chu mut a tlakchham tak tak (e.g., natna atanga a dam leh hunah) a nih loh chuan nitin mut tir loh tur. Nilenga mutthilh hian zanah mut a harsat phah thei a, a chhan chu a chau lo ang.

9. Nitin exercise lak

Chhun lama exercise lak hian zanah mut a ti tha thei tih hmuhchhuah a ni. Mahse, he exercise hi tlai hmaa tih tur a ni. (Zan lama exercise lak hian a chang chuan mut a tibuai thei.)

• Minute 30-60 vel chhung (inkhelh, tlan, zuang) naupang thinlung chakna tisang thei thiltih eng pawh hian zanah mut a ti tha hle ang.

10. Thil dang zawng zawng ti chung pawhin i la muhil thei lo a nih chuan khum atangin tho rawh.

A châng chuan naupangte chu an mut hnuah minute 30 thleng an muhil a, a nih loh leh mut theih loh vanga an lungkham a, an lungkham hle bawk. Chutih lai chuan a takah chuan khum atanga tho chu thil tha tak a ni. Khum chu mutna leh hahdamna hmun a ni a, toss leh turn leh hrehawm tawrhna hmun a ni lo.

• Khum a\angin tho la, i fa chu thil hahdam tak leh boring deuh deuh ti turin hrilh rawh (e.g., lehkhabu chhunga thlalak en la, puzzle awlsam tak ti rawh). Rei vak lo hnuah an muhil tan leh ang.

Heng tih dan thar i tan dawn hian vawi khatah engkim tih tum suh. Chutianga i tih chuan i fate tân a buaithlâk thei a, an vawng tlat lo mai thei bawk. Pakhat emaw pahnih emaw atanga tan la, tih dan an lo nih hunah chuan pakhat dang belh leh rawh. I fa chu biak la, tuna an tih theihte zawt la, heng inthlâk danglamnate hi pakhat hnu pakhatin siam rawh.

Eng dang nge ka hriat ngai?

Heng zawng zawng hi i tih zawh tawh a, i fa chu a la muhil tha lo a nih chuan doctor pan ngei ang che.Mut lama harsatna thenkhat, obstructive sleep apnea ang chi te pawh a awm a, chu chu a dam leh theih nan enkawlna bik a ngai a ni.

Tin, doctor rawtna tel lovin i fate chu melatonin pill, herbal supplement emaw, mutna tur dang emaw pe suh. Hengte hian naupang leh tleirawlte tan side effect tha lo tak a nei thei a ni. Naupang hnena damdawi pek apiang chu doctor enkawlna hnuaiah a awm tur a ni tih hre reng ang che.

A tawp berah chuan hriat reng tur pawimawh ber berte

Chuvangin, naupang tan mut that a pawimawh zia i hrethiam mai thei a, chutiang kawngah chuan kan puih theih dan pawh i hrethiam mai thei bawk.

• Heng tih dante hi i fateah dawhtheihna leh inmil takin tuh rawh . Zan khat thil thuah result beisei suh.
• Hemi kawngah hian i fa pawh inrawlh tir rawh . A ngaihdan pawh zawt bawk ang che.
• Naupang tin hi kan danglam vek. Naupang pakhat tana hnathawk chu naupang dang tan chuan a thawk lo mai thei. Chuvangin i fa tana tha ber tur zawng turin tlem tal experiment rawh.

Heng thil tenawm tak takte hi i zawm chuan i fa chu zan mut nuam tak a neih theih nan kawng thui tak a zawh dawn a ni. Tichuan, nilengin hlim leh hrisel takin a awm thei tawh ang!