In lamah tleirawl kum sawm leh pathum aia upa i nei em? Chutiang a nih chuan, he inbiakna hi i tân a pawimawh hle. Tunah hian nu leh pa tam tak chuan an fate tleirawlte mut an mut tlem avangin an buai hle. Hei hi thil pawimawh tak a ni a, a chhan chu tleirawlte taksa leh rilru hriselna atan quality sleep a pawimawh hle.
I tleirawl hian engzat nge mut a mamawh tak tak?
A awlsam zawngin, tleirawl—a bîk takin high school-a zirlai—chuan zan khatah dârkâr 8 aṭanga dârkâr 10 vêl mut a mamawh tak zet a ni . Mahse, in hriat angin tûn lai naupang tam tak chuan chu aia tlem zâwk chu an dawng a ni. I ngaihtuah mai thei, “Darkar tlemte hloh hian eng nge a pawi?” Khawngaihin, chutiang chuan ngaihtuah suh. Mut that lohna hian nghawng lian tak a nei a ni.
Zirlai pakhat tan class-a ngaihtuahna seng a harsatzia hi han ngaihtuah teh. Zirtirtuin a hrilhfiah chu hriatthiam harsa an ti mai thei a, chu chuan zirna lama an hlawhtlinna a ti hniam thei a ni. Chu bâkah, mut tlem chuan motor chetsualna a tipung a, a chhan chu taksa hah laia fimkhur leh ngaihtuahna fim taka awm a harsat vang a ni. Chu bâkah, infiammi naupang tân chuan mut tlâk loh chuan an performance a ti tlahniam thei bawk. Mut tlakchhamna hi thinrimna, rilru inthlak danglamna, leh rilru hriselna lama harsatna , lungkhamna leh lungngaihna ang chi thlengin a thlen nasa hle bawk . Chuvang chuan mut hi thil ngaihthah tur a ni lo.
Engvângin nge tleirawlte hian mut an harsat?
Heng mut harsatna te hi tleirawl laia a lo awm chhan hi han thlir ila. Kan sawiho tur pawimawh tak tak engemaw zat a awm.
Zirna lama nawrna leh nun buaithlak tak
“A hmasa ber leh pawimawh ber chu sikul kal tan hma hun hi a ni . Vawi tam tak chu, kan fate hi zingkar hma takah an chhuak a ngai thin. Chumi chungah chuan tutoring class te, infiamna tih dan te, leh extracurricular activity hrang hrang te a awm a. Heng zawng zawng hian an mut hun chu nasa takin a ti tlem a ni. Naupang pakhat zan rei tak thlenga zir, extra class kal, leh in lama chau tawh chu han mitthla teh;engtin nge an mut hma darkar 8 atanga 10 vel chu a takin an neih theih ang.. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. hma taka harh leh a ngai em tih hi harsatna dik tak a ni.
An biological clock-a inthlak danglamna!
Thil pawimawh ber pahnihna chu, naupangte’n an tleirawl lai an luh chuan an biological clock- ah pianpui inthlâk danglamna a awm a ni . Hei hi a pawimawh hle. A tawi zawngin, kan taksa hian mut tirtu hormone a siam a, chu chu melatonin tia hriat a ni. Naupang leh puitling naupang zawkah chuan melatonin siamchhuah hi tlai lamah a intan tlangpui a, zan lamah an muhil thei a ni. Mahse, ngaihnawm tak chu tleirawlteah chuan melatonin siam chhuah hi a pianphungah a tlai deuh thin. Chumi awmzia chu an taksa hian zan dar 10:30 PM emaw 11:00 PM vel thlengin mut a inbuatsaih tan lo tihna a ni. Chuvangin, sikul kal tura an thawh hma a ngaih hunah chuan an muhil tlem mai mai a ni. Hei hi an sualna a ni lo; he nun lai hian taksa lam inthlak danglamna (natural physiological change) a ni.
Technology – phone, computer, leh TV te nghawng dan
Thil pawimawh pathumna chu tuna nitin nunah smartphone, computer, tablet leh TV te hi a ni. Tleirawl tam tak chuan heng hmanrua te hi an mut hmain an hmang a, chu chu sikul hnathawhna atan emaw, intihhlimna atan emaw pawh a ni thei. A chhan chu eng pawh ni se, heng screen-te êng êng tak, a bîk takin blue light -te hian a hmaa kan sawi tawh melatonin hormone siam chhuahna chu a tikhawtlai lehzual a ni. Hei hian taksain mut tura inbuatsaihna tur natural signal a dawng lo tihna a ni a, khumah an toss leh turn thin tihna a ni. A châng chuan ṭhiante nena inbiaknaah emaw, social media scroll-naah emaw an bo ṭhin a, a tlai zia hre lovin an bo ṭhin. Hei hi mut tlai chhan langsar tak a ni.
Chuti a nih chuan, engtin nge i tleirâwl chu zan mut ṭhat tûrin i ṭanpui theih?
Tunah chuan harsatna leh a chhan i hrethiam tawh a, nu leh pa kan nih angin eng nge kan tih theih tih hi han chhui ila. A pawimawh ber chu i fate nena an hriatthiam theih dan tur anga inhawng tak leh inpawh taka inbiakna neih hi a ni. Mut \ha hlutna leh an zirlai leh hriselna atana a pawimawh zia sawi rawh. Tichuan, heng step te hi systematic takin implement i tum thei ang.
Mut leh harh hun tur mumal tak siam rawh
A hmasain, i fain sikul kal tûra a thawh hun tûr dik tak chu hre rawh. Tichuan, mut hun tur hriat theih nan darkar 8 tal (a tha ber chu 9) chhiar leh rawh . Entirnan, zing dar 6:00-a thawh a ngai a nih chuan a tlai berah zan dar 10:00 PM-ah khumah an mut tur a ni. Sikul ni nga chhunga he schedule hi zawm reng a pawimawh hle. Kar tawp (Zirtawpni leh Pathianni) -ah pawh , heng thawh leh mut hun te hi a hnaih thei ang bera awm tum ang che. Kar tawp lama tlai lutuk leh chawhnu thlenga mut hian i fate tan Inrinni-a an mut danah a insiamrem leh a harsa hle.
“Hêng nunphungte hi zan khat thil thua siam theih a ni lo tih hre reng ang che. Dawhtheihna leh chhelna nen chuan i fa chu a insiamrem ang. Tih luih luih suh;chu ai chuan hmangaihna leh hriatthiamna nen kaihruai zawk ang che.”
Mut thatna thlawptu tih dan dangte!
Kan fate chu zan mut hahdam taka mut theihna tura siamremna tenau dang engemaw zat a awm bawk. Chu chu pakhat hnu pakhatin kan en dawn em ni?
Note: Mut harsatna a awm reng emaw, harsatna nasa tak a thlen emaw chuan i awmna hmuna damdawi inah healthcare professional rawn hmasa phawt ang che. Medical emergency-ah chuan 911 emaw, i awmna hmuna emergency services emaw hnenah zawh nghal tur a ni. Nirogi Lanka hian i chhungte hriselna leh hriselna atan a inpekna a ni.
- I fa mutna boruak chu eng ang nge ni? An mutna pindan chu a thim tur a ni a, nuam takin a lum tur a ni a, a reh tur a ni . Bedroom atanga TV emaw video game console ang chi distraction te paih chhuah a tha ber. Heng hmanrua te hian thluak hian thli a tihbuai theihna a tibuai thei a, mut atanga ngaihtuahna a sawn thei bawk.
- Mut hma darkar khatah eng nge thleng? I fa chu mut hma darkar khat tal chu homework dah bo a, TV off a, computer emaw smartphone emaw hman tawh loh hun a ni tih zawi zawiin hrilhfiah rawh A theih chuan zanah mutna pindan pawnah an phone charge tir la, chutiang chuan notification emaw call emaw avanga an harh loh nan.
- Thil tih hahdamna lam ngaihtuah rawh: I fa chu mut hmain thil tih hahdamna leh thlamuanthlak tak ti turin fuih rawh. Entirnan, tui lum taka inbual emaw, an duhzawng lehkhabu chhiar emaw (digital screen en ai chuan) hi taksa chawlh hahdamna atana buatsaihna tha tak a ni.
- Caffeine ngaihtuah rawh : I fate’n caffeine tamna ei leh in ( coffee , strong tea, energy drink thenkhat , leh chocolate ang chi) ei kha tihtlem la, a bik takin 4 PM hnuah . Caffeine hi stimulant a ni a, thluak chu a fimkhur tir a, mut duhna chu active takin a block bawk.
- Thurawn tel lova mutna damdawi hman loh: I fate chu kaihhruaina bik leh doctor hnen atanga damdawi pek loh chuan mutna damdawi emaw, ‘muthilhna tur’ tia ziak damdawi emaw pe ngai suh. Chutianga tih chu a hlauhawm thei a, hrisêlna lama harsatna awm thei a ni.
- Mut hah hi a hlawkpui em? I fain a chau lutuk tih a hriat chuan 3 PM hma minute 20-30 vel mut rei chu pawm theih a ni tlangpui. Mahse, mut rei zawk emaw, tlai lama mut emaw hian zan lama an mut theihna a tibuai thei a ni.
- Exercise hlutna chu: Exercise neih fo hian mut thuk zawk, hahdam zawk neih theihna kawngah nasa takin a pui a ni. I fate chu infiamna, kea kal, emaw, tlannaah te tel tura fuih hi mut leh hriselna zawng zawng atan a tha hle. Mut hma lawk hian exercise chak tak an tih loh nan enfiah mai tur a ni, chu chuan muthilh theih loh khawpa chakna a pe thei a ni.
Ka fa hian mut harsatna lian tak a neih chuan engtin nge ni ang?
Heng insiamremnate hi i lo tih tawh a, i fa chu mut a harsat reng a, zan lamah a harh fo a, a beng nasa hle (a nih loh leh thawk harsatna nei anga lang), nitin mut a hah lutuk (class-ah pawh), emaw, zan khat mut rei tawh chung pawha chau leh chawlh hahdam lohna a neih chuan , a hnuaia mut harsatna a awm thei a ni. Heng chhinchhiahnate hi ngaihthah suh.
Tleirawlte mutna lama harsatna bik engemaw zat a awm a, chungte chu:
- Mut theih lohna: Mut harsat reng, mut theih loh, emaw, harh hma lutuk leh mut leh theih loh.
- Delayed Sleep-Wake Phase Disorder: Taksa chhungril darkar a inthlak danglam a, tleirawl tan darkar remchang takah mut a harsa hle a, zing thawh pawh a harsa ve ve bawk.
- Mumang chhia : Mumang hlauhawm tak tak tawn fo a, chu chuan naupang chu lungngai takin a harh chhuak thin.
- Sleepwalking : Khum atanga tho a, kea kal emaw, mut laiin thil tih emaw tih.
- Obstructive Sleep Apnea (OSA) : Mut laiin thawk a tawp fo thin a, a tam zawkah chuan bengchheng nasa tak leh boruak zawnga thaw hahdamna a awm fo thin.
- Restless Legs Syndrome (RLS) leh Periodic Limb Movement Disorder (PLMD): Ke-ah hian a nuam lo, a tingling, a ‘crawling’ tih hriatna a awm a, chu chuan a tiharh duhna do theih loh (RLS), emaw, mut laiin duh loh zawnga ke ruhte a tikehsawm (PLMD) a ni.
- Narcolepsy: Nitin, a ding reng lai pawha muthilh nghal mai, thunun theih loh khawpa rilru natna (neurological disorder) a ni.
I fain heng chhinchhiahnate hi a lantir nia i rinhlelh emaw, ngaihtuahna dang i neih emaw chuan, a tha ber chu doctor nen appointment neih thuai hi a ni. Medical professional chuan a natna lan chhuah dan a zirchiang thei a, a tul anga test a ti thei a, i fate tana enkawlna tur ruahmanna tha ber a rawt thei bawk.
Thu hnuhnung ber hriat reng tur
Heng hriatnate hi i tan a tangkai ngei ka beisei tak zet a ni. Tleirawl tan mut hi thluak thanlenna atan te, zirna lama hlawhtlinna atan te, taksa hriselna atan te, leh rilru lam hriselna atan te a pawimawh hle a; an nun pum puia lungphum a ni. Khawngaihin heng thilte hi puitlin dan ‘normal’ anga ngaih suh u.
“I fate nena lainatna nei tak, inhmachhawn lohna nei lo inbiakna neih hi thil hmasa ber pawimawh ber a ni tih hre reng ang che.An hriselna i ngaihsak tih an hriat a ngai a, anmahni thlawp turin i inpeih a, an tawrh mekte chu an hriatthiam tak zet a ngai a ni.”.
I fate chu heng thil tenawm tak tak, hrisel tak takte hi an nitin nunphungah telh turin pui rawh. Hmasawnna hmuh tur chuan hun a la ngai mai thei a, mahse khawngaihin dawhthei tak leh inmil takin awm reng ang che. Thil dik lo a awm tih rinhlelhna i neih chuan professional medical advice lak hreh ngai suh. Naupang tin hian zan mut hahdam tak, mut tling tak an phu a ni—chu chu an hmalam hun êng takah i investment ropui ber a ni!
Mut, Tleirawl, Mut harsatna, Tleirawl mut, Melatonin, Mut dan, Mut theih lohna, Mut hriselna, Biological Clock, Blue Light
