I fa sikul kal mek chu a muhil tawk em? (Naupang Mut) He thu hi han sawi ila!

Chibai! Tunlai hian i fa sikul kal chu a buai hle a ni lawm ni? Zing atanga zan thlengin non-stop hna a thawk thin. School, homework, sports, extracurricular activities... Heng zawng zawng nen hian a chang chuan kan fa hian a muhil tawk em tih ngaihtuah kan theihnghilh thin . Mahse, i hria em, naupang taksa hriselna atan te, rilru lama hmasawnna tur te, nitin hnathawhna tur atan te mut that hi a pawimawh hle. Chaw tha tak tak ang bawkin mut pawh hi a pawimawh hle.

Sikul kal naupang hian engzat nge mut a mamawh?

A awlsam zawngin, sikul kal thei naupang, kum 6 leh 13 inkar chu zan khatah darkar 9 leh 12 inkar mut a ngai a ni . I ngaihtuah mai thei, "Khawiah nge hetiang zat mut hi a hmuh?" Chu chu a dik a ni, a chhan chu tunlai nun buaithlak tak nen hian hetiang zat mut hi chu harsatna lian tak a lo ni ta a ni.

Ngaihtuah teh, i fa sikul atanga a lo haw chuan a la tlai hle mai. An lo haw veleh extra class an kal leh a ngai mai thei. A nih loh leh homework ton khat zet an tih a ngai mai thei bawk. Tin, TV en te, computer game khelh te, phone-a awm (he screen time kan ti) te hian naupang mut hun a tikhawtlai thei bawk. A châng chuan, in lama puitlingte buaina avângin naupang mut chu uluk taka ngaihsak a ni lo.

Chuti a nih chuan, naupangin mut a mut tawk loh chuan eng nge thleng ang?

• Thinrimna, thinrimna rang: Ni khat chhung mut that loh hnuah chutiang chuan kan awm vek a ni lawm ni? Tlemte pawhin an ti ve tho. An rilru put hmang thunun harsa an ti hle.
• Hyperactivity: Naupang thenkhat chu an mut theih loh avangin hyper an ni. Hei hian hmun khata awm lovin an fidget, an tlan a, an zuang kual tihna a ni.
• Nungchang lama harsatna: Nungchang inthlak danglamna i hmu thei a, chu chu tap fo leh thusawi ngaihthlak loh te hi a ni.
• Zirna lama harsatna: Sikul-a zirlai ngaihven harsa. Thil thar zir leh hriatreng harsa. Ngaihtuah teh, i fapa chu zankhua a mut hnua a tuk zingah sikul a kal hunah zirtirtuin a zirtir thilte chu a lu-ah a awm dawn em ni? Maths tihnaah emaw, zirlai thar hriatthiamnaah emaw a rilru a pe thei ang em? A harsa khawp mai, a ni lawm ni?
• Taksa hriselna a nghawng dan: Hun rei tak chhung mut tlakchhamna hian naupang taksa hriselna a tichak lo thei a, natna vei awlsam zawkah a siam thei a ni.

"Mut hi thil luxury a ni lo a, naupang hmasawnna atan a pawimawh hle."

Kan fate mut that theih nan eng nge kan tih theih ang?

I fa chu tlem a lo upa tawh a nih pawhin, hun ruat saah mut tir a, mut hma dan tur siam chu a pawimawh hle . Hei hian i fate tan mut a inbuatsaih theihna tur rilru leh taksa boruak tha tak a siam a ni.

Zan tin 8:30 p.m.-ah i fate nêna heng thilte hi i tih ang hi han mitthla teh:

• A hmasa berin i taksa sil la, inbual la.
• A dawtah chuan i ha uluk takin silfai ang che.
• Tichuan mut la, lehkhabu chhiarpui la, a nih loh leh i fa duhzawng thawnthu thlamuanthlak tak sawi rawh. Hetiang thil atan hian minute 30 vel a tawk.

Nitin hetiang thil hi i tih hian i fa thluak leh taksaah signal a thawn a, "Mut hun a ni tawh" tih a ni. Tichuan awlsam zawkin an muhil thin.

Screen atang hian i inthiarfihlim ang u! (Screen off!)

Hei hi kan hun laia harsatna lian ber pakhat a ni. Mahse, i mut hma darkar khat tal TV, computer, phone leh tab te i off a ngai a ni. A chhan i hria em?

Heng screen atanga êng dum hian kan thluak chu "mung reng rawh, ni a la ni reng" tiin a hrilh a ni. Hei hian mut min puitu natural hormone melatonin siam chhuah a ti tlem a ni. Melatonin hian min muthilh tir thin. Chuvangin blue light avanga melatonin a tlahniam chuan mut theih nan hun a duh rei zawk.

Chuvangin,

• I fa mutna pindan chhungah TV, computer leh video game system ang chi thil dah suh.
• I fa mut dawnin i fa bulah phone dah suh. A theih chuan room pawnah charge turin dah la.

Thil pawimawh tlemte

Mut that nan heng thilte hi enkawl rawh:

• Mut hma leh thawh hun tur siam rawh: I fain zing lama sikul kal hun tur a thawh hun tur chu ruat rawh. Tichuan, chuta tang chuan darkar 9-12 chhung chu chhiar leh la, mut hun tur siam rawh. Nitin he hun lai hian i fa chu mut tir tum ang che.
• Chawlhkar tawp lamah pawh hetiang hun hi a theih ang angin vawng ang che: Zirtawpni leh Pathianniah hian i fate chu tlem tal mut tir la, a pawi lo. Mahse, kar khat chhungin i mut hun leh thawh hun hi darkar khat tal inthlauhna neih a tha ber. Chutiang chuan i fa tan chuan kar khat chhungin hma taka thawh leh chu a harsa dawn lo.
• Bedroom environment set: I fa mutna pindan chu thim, lum leh reh tak a ni tur a ni. Eng emaw, khaw lum lutuk emaw, thawm tam lutuk awmna hmunah chuan tumah an muhil tha thei lo.
• Caffeine awmna ei leh in ei loh tur: Caffeine hi a tichaktu a ni. Taksa a fimkhur tir a, mut theih lohna a veng bawk. Coffee, tea, soda thenkhat, leh chocolate-ah te hian caffeine a awm a. Hengte hi i fa hnenah tlai lamah emaw, zanah emaw pe suh. Chutianga tih chuan zan mut a harsat phah thei hle.
• Nitin exercise tha: I fa chu nitin a khel tha em, a tlan kual vel a, exercise a nei em tih en rawh. Nilenga tha taka inkhelh a, hah taka inhriat hnuah, zan mut chuan mut a awlsam zawk. Mahse, mut hun hnaihah i fa tlan kual tir leh nawr lutuk che chu a tha lo tih hre reng ang che. Chutiang a nih chuan taksa chu `over-stimulated` a ni ang a, chu chu a tul aia nasa zawkin a tichak tihna a ni a, mut pawh a harsa zawk mai thei. Nitin exercise lak hi a tha ber.

Ka fa hian mut harsatna a neih chuan engtin nge ni ang?

A châng chuan engkim kan ti dik a nih pawhin kan fa hian mut harsatna a la nei thei tho. I sualna a ni lo. Naupang thenkhat chuan mut harsatna an nei thin. Ni khat emaw ni hnih emaw chhung mut harsat hi thil pangngai tak a ni. Mahse, i fa, .

• Mut hnua muthilh hun rei tak i hman fo chuan, .
• Zanah i harh reng chuan, .
• I bengchheng lutuk a nih chuan, .
• Nitin mutthilh lutuk i neih reng chuan, .

Hengte hi mut harsatna chhinchhiahna a ni thei.

Naupang zinga mut lama harsatna hmuh fo thin thenkhat chu:

• Insomnia: Mut harsa emaw, muthilh reng emaw.
• Zan lama hlauhawm: Hei hi mumang chhia nen a danglam. Naupang chu a mut laiin a au chhuak thut mai thei a, a tap a, a beidawng mai thei a, mahse a tuk zingah chuan a hre reng lo.
• Mumang chhia: Mumang hlauhawm tak atanga harh chhuah. Hei hi naupangin a hriat reng fo thin a ni.
• Sleepwalking: Khum atanga tho leh mut laia kal.
• Sleep Apnea: Mut laiin thawk a tawp a, a intan leh thin. Hei hian zan mut a tibuai thei a, nitin mut a tibuai thei bawk.

I fa hian hetiang thil hi a nei nia i rinhlelh chuan khawngaihin hlauthawng suh. Heng thil tam tak hi enkawl dan leh chinfel dan tur a awm a.

Chuti a nih chuan engtin nge kan tih ang? (In lama hruai tur thuchah)

Naupang nunah mut a pawimawh zia chu tunah hian i hrethiam tawh ngei ang. Naupang hmasawnna inthlau tak neih nan ei leh in leh inkhelh ang maia pawimawh a ni.

• A hmasa berin, i fa chu a muhil tawk em tih chu ngun takin ngaihven rawh. A tul chuan i fa mut hun te, a harh hun te, leh ni engemaw zat chhung chu ni engemaw zat chhung chu chhinchhiah reng ang che.
• I fa chu mut dan tha (mut faina) zirtir rawh. Kan sawi tawhte kha i nunah telh tum ang che.
• Dawhthei takin awm rawh. Zan khat thil thuah engkim i thlak danglam thei lo. I fa nen inbia la, hrethiam la, heng thilte hi ti rawh.
• I fa mut dan chungchangah zawhna, lungkhamna, ngaihtuahna i neih chuan i chhungkaw doctor emaw, naupang enkawltu doctor emaw nen inbia ang che. Nang leh i fa mamawh ṭanpuina chu an pe thei a ni. Damdawi lam thurawn lak hreh ngai suh.

Naupang hrisel leh hlim tak enkawl tûr chuan mut ṭha tak leh nuam tak pêk chu i mawhphurhna a ni tih hre reng ang che . Chutiang ti tur chuan hriatna leh thlawpna i neih ngei kan beisei!

Mut, naupang mut, sikul naupang, mut harsatna, mut that, mut hma, mut dan