I fa te chu a muhil tha em? Vawiin hian naupang mut chungchang hi han sawi ila!

Nu leh pa te u, naupang nunah mut a pawimawh zia chu in hre vek. A chang chuan naute a mut that loh chuan chhungkaw pum a nghawng a ni lawm ni? An naupan lai chauh ni lovin, an lo puitlin hunah pawh naupangin a mut tawk loh chuan nilengin an zirlai, nungchang, ngaihsakna, leh an rilru put hmang thlengin nasa takin a nghawng thei a ni. Chuvangin, vawiinah hian mut chungchang hi chipchiar deuhin kan sawi dawn a ni.

Mut laiin thluak chhungah eng thil nge thleng tak tak?

Kan mut hian kan thluak chu a muhil mai a, engmah a ti lo tih i ngaihtuah mai thei a, mahse chutiang chu a ni tak tak lo. Kan thluak hi kan mut lai pawhin a buai hle. Mut stage hrang hrang a paltlang thin (mi thenkhat chuan `sleep stage` an ti). Cycle ang mai a ni. Mut hun chhung hi hmunpui pahnih ah then theih a ni.

1. `Non-REM` mut (Mit inthlak chak lo mut) .

2. `REM` mut (`Rapid Eye Movement` tih tawifel) .

Heng `Non-REM` leh `REM` stage te hi an inzawm khawm a, `sleep cycle` an siam a ni. Mak tak maiin naute hian `REM` mutnaah hun an hmang tam zawk a, an mut hun chhung pawh puitling aiin a tawi zawk. An lo upat deuh deuh chuan `REM` mut hun an hman chu a tlahniam a, an mut hun chhung pawh a rei chho zauh zauh bawk. Naupangin sikul a tan meuh chuan mut hun pumhlum chu minute 90 vel a ni tlangpui a, hei hi puitling mut hun nen a inang tlangpui.

Tunah chuan heng mut hun chhung hi chipchiar deuhin han thlir ila.

`Non-REM` mutna light stages (stage 1 leh 2) 1.1.

Hei hi mutthilh hun hmasa ber a ni. A dik tak chuan mut hun hmasa leh pahnihna. Hengte hi mutna stage light tak tak an ni.

• Hetih lai hian mi pakhatin thu tlem a sawi a nih chuan, emaw, thawm tlemte i hriat chuan , awlsam takin i kaitho thei a ni.
• Mit a che vel hi thil pangngai a ni.
• Heart rate leh breathing rate a tlahniam zauh zauh a.
• Taksa lumna pawh a tlahniam deuh bawk.

A awlsam zawngin, hei hi mut tur kan "settle down" hun a ni.

`Non-REM` mut thuk tak (stage 3) .

Hei hi mut thuk tak a ni. Mut hun thumna.

• Hetih lai hian mi kaihthawh a har khawp mai.
• I kaihthawh nghal chuan rei vak lo chu a groggy leh confused a ni mai thei, zu rui ang maiin. Chutiang chu i chungah a thleng fo em?
• He mut thuk lai hian naupang thenkhat chuan zan lama hlauhthawn te, mutthilh te, a nih loh leh khumah hnim hrual te ang chi thil an tawng tam zawk thin .
• Hei hi taksa leh rilruah chawlh hahdamna leh hahdamna tam ber thlentu mut peng a ni. Taksa thanna atana pawimawh hormone, a bik takin growth hormone te hi he mut thuk tak chhung hian a chhuak thin. Chuvang chuan he mut thuk tak hi naupang tê tê tân a pawimawh em em a ni.

`REM` mut lai hian eng nge thleng? (Stage hnuhnung ber) .

Mut hun hnuhnung ber chu `REM` mut a ni. Hei pawh hi stage bik a ni.

• Hetah hian mit chu mitmeng hnuaiah chuan a kal leh a, a kal chak hle. Chuvang chuan `Rapid Eye Movement` tih a ni.
• Thâwk leh heart rate pawh a chak deuh deuh a, kan harh lai ang bawkin.
• Thil mak tak chu, he `REM` mut chhung hian kan ke leh ke kan che thei lo. Hun eng emaw chen atan a ni. Thluak hian a tan signal a thawn thin.
• Hetih hun lai hian kan mumang chiang tak tak, a chang chuan theihnghilh theih loh, fing tak takte chu kan tawng thin.
• Research atanga a lan dan chuan REM mut hi zir leh hriatrengna atan a pawimawh hle. He stage hian thluak chu nitin thil zir tawhte chu a vawng reng thei a ni.

Chuvangin, i hmu em, mut hi mit khap mai mai a ni lo va, thil buaithlak tak leh pawimawh tak a ni.

Naupang tê tê hian ni khatah engzat nge mut an mamawh?

Hei hi nu leh pa tam takin an zawh thin a ni. Dik tak chuan naupangin mut a mamawh zat hi naupang tinah a inang lo deuh thei a ni. Mahse, doctor leh mithiamte chuan kum hrang hranga mut zat tur an rawt tlangpui a awm. Chu chu eng nge ni tih i han en teh ang? (Hei hian nitin mut hah pawh a huam em?)

• Nausen piang thar (thla 0-3): Ni khatah darkar 14-17 vel.
• Naute thla 4-12 inkar: Ni khatah darkar 12-16 vel.
• Naupang kum 1-2 inkar: Ni khatah darkar 11-14 vel.
• Preschooler kum 3-5 inkar: Ni khatah darkar 10-13 vel.
• Sikul kal thei naupang kum 6-13 inkar: Ni khatah darkar 9-12 vel.
• Tleirawl kum 14-17 inkar: Ni khatah darkar 8-10 vel.

Hengte hi rawtna tlangpui mai a ni tih hre reng ang che. I fa chu nilengin a hlim a, a thawkrim a, a hrisel a nih chuan a mamawh mut a hmu tawh ngei ang. Mahse, heng recommended amounts aia nasa taka an mut tlem emaw, a tam emaw a nih hmel a nih chuan, emaw, mut chungchangah ngaihtuahna i neih chuan doctor thurawn lak a tha ber.

Engtin nge ka fa hian mut a mut tawk lo tih ka hriat theih ang?

A chang chuan naupangin mut a mut tawk lo a nih chuan an nungchang leh nitin thiltih a\angin kan hrethiam thei a ni. I fain heng zinga pakhat tal a neih leh neih loh hriat theihna tur chhinchhiahna thenkhat chu hetiang hi a ni:

• Nilengin mutthilh theih loha awm. Entîr nân, sikulah emaw, class-ah emaw, lirthei khalh lai emawa mutthilh hi.
• Naupang tê tête chu a châng chuan inkhelh lutuk leh hyperactive lutuk an ni ṭhin. Hei hi thil mak deuhin a lang thei a, mahse naupang tê tête mut ṭhat loh chuan mutthilh ai chuan a châng chuan inkhelh nuam tak leh rilru hahdam lo tak an ni thei.
• Ngaihtuah buaina . Zirlai emaw, zirtirtu thusawi ngaihthlak emawa ngaihven harsa.
• Sikul hnathawh ngaihven lohna, grade tlahniam.
• Cranky, whiny, irritable, emaw moody tak nih .
• Nungchang lama harsatna lo chhuahna.

Ngaihtuah teh, i fa chu a chang chuan sikul ban hnu lawkah inkhelh emaw, lehkhabu chhiar emaw lovin a muhil a nih chuan, a nih loh leh chhan awm lovin a thinrim a nih chuan, mut tlakchham vang pawh a ni thei. Heng thilte hi i hriat fo chuan ngaihven a pawimawh hle.

Naupangte mut that dan tur engtin nge kan puih theih ang?

Vanneihthlak takin naupang kum tin mut that theihna tura pui thei thil awlsam tak tak, mahse pawimawh tak tak a awm. I fate nen hengte hi han ti ve teh:

• Nitin hun ruat saah mut chu tih danah siam rawh. He hun hi a theih chuan weekend-ah pawh a inang reng tum ang che. Naupang naupang zawk tan chuan, mut hma minute 30 leh mut hma minute 10-ah, "Mut a inbuatsaih hun a ni tawh," tiin hriat nawn tir thin ang che. Naupang kum upa zawkte tan chuan an kum ang zat mut hun tur ruahman chungchang sawipui rawh.
• Mut hmaa tih dan tur siam rawh. Hei hi a pawimawh hle. Zan tin i tih thin routine i neih chuan i fa taksa leh rilru chu mut turin a inbuatsaih ang. Hei hian taksa sil te, ha sil te, inchei nuam taka inchei te, lehkhabu chhiarpui te, hla zawi zawia rilru hahdam tak ngaihthlak te pawh a huam thei a ni. Hetiang routine hi minute 20-30 chhung vawng reng a tha ber.
• I fa chu mut hma darkar khat tal screen zawng zawng, TV, computer, phone, tablet, leh video games atanga hla takah dah la. Heng hmanrua atanga blue light lo chhuak hian muthilh theihna tura puitu hormone melatonin siam chhuah chu a titawp a ni. Hei hian mut a harsat phah thei a ni. A theih chuan heng electronic hmanrua chi hrang hrangte hi i fa mutna pindan atanga paih chhuah a tha.
• Bedroom chu hmun nuam leh reh takah siam rawh. I fa chu boruak thim, reh leh nuam takah mut tir rawh.
• Nitin i fa chu active takin awm tir rawh. Naupang infiamna leh exercise tha tak takte chu zanah an muhil tha zawk. Mahse mut hun hnaih lutuka tlan leh zuang kual hi a tha lo.
• Zanriah mut hma darkar 2-3 vel ei tur a ni. Chaw ei kim hnua mut hma lutuk hian a chang chuan harsatna a thlen thei.

Naupang taksa leh rilru hriselna, zirna leh nungchang atan zan mut that hi a pawimawh hle tih hre reng ang che. Chuvangin, i fate hi zawi zawiin heng thil tih dan hi i tuh a pawimawh hle. Chûng thilte chu dawhtheihna leh hmangaihna nên ti rawh.

Kum a zirin mut chungchang chipchiar zawkin

Kan sawi tawh ang khan naupang kum upat deuh deuh hian mut dan leh mamawh a inthlak thin. Nausen piang thar mut hi sikul kal thei naupang mut dan nen a danglam hle a ni lawm ni? Entirnan, nausen piang tharte chu chhun lamah darkar tlemte, zan lamah darkar tlemte an mu a, mahse an upat deuh deuh chuan nilengin an mut a tlahniam a, zan mut a pung bawk. Chuvang chuan kum hrang hranga rawtna siam a awm bawk. I fa kum azira mut dan tur i family doctor emaw pediatrician emaw zawt la a tha. Nang leh i fa tana tha tur thurawn an pe thei che a ni.

Chuti a nih chuan, he thawnthu atang hian eng nge kan in lama kan hruai haw tur pawimawh ber?

Okay, chuvangin vawiin a kan sawi tawh atang hian i hriat reng tur thenkhat chu hetiang hi a ni:

• Naupangte taksa leh rilru lama thanlenna, zirna leh nungchang \ha tak neih nan mut \ha, \ha tak neih hi a pawimawh hle. Ei leh in tha ang bawkin a pawimawh a ni.
• Mut hi thil kal zel tur a ni lo. Stage hrang hrang `Non-REM` leh `REM` tia koh a nei a, chu chu kan taksa leh rilru tan a pawimawh vek a ni.
• I fa chu a kum nena inmil taka mut a nih theih nan hma la rawh. Darkar kan sawi dun kha hre reng ang che.
• I fa chu mut theih loh anga a lan chuan a chhinchhiahna (nitin mutthilh, thinrim, leh ngaihven loh ang chi) te chu ngaihven rawh.
• Mut that theihna tur thil awlsam tak tak a awm. A pawimawh ber chu hun ruat saa mut te, mut hmaa mut dan tur siam te, mut hmaa phone leh TV ang chi screen atanga inthiarfihlim te hi a ni.
• Heng zawng zawng karah pawh hian i fate mut danah harsatna i la nei a nih chuan, damdawi lam thurawn zawng chu hlau ngai suh. A châng chuan a chhan bulpui dang, langsar lo a awm thei bawk.

Chuvangin, heng tips te hian i fate chu mut hahdam, chawlh hahdam leh mut tha tak a siamsak che kan beisei!

Mut, naupang mut, naute mut, mut stage, REM mut, Non-REM mut, mut harsatna, mut tha