Naute i beisei laiin zan mut pawh i harsat em? (Pregnancy Insomnia) Hemi chungchang hi han sawi ila!

Nu ni tur i nih chuan zan mut theih lohna buaina i tawk thei bawk. A chang chuan, mut hnuah darkar tam tak chhung chu i muhil thei lo a ni lawm ni? A nih loh leh zanlai pelh hnuah i muhil a, i harh mai mai em ni? Hei hi nu tam tak chunga thil thleng a ni. Chuvangin vawiinah hian naupai laia mut theih lohna buaina, chu chu `(Pregnancy Insomnia)` tih hi han sawi ila.

Naupai laiin mut theih lohna hi eng nge ni?

A awlsam zawngin sawi ila, naupai laiin mut theih lohna hi naupai laiin i taksa a inthlak danglam vang a ni. Hemi chhung hian quality sleep i neih tlem avangin nitin i chau a, i muhil thei bawk.

Mut tlakchhamna hi kan hriselna atan a tha ngai lo. Mahse naupai lai hian mut tlakchham hi a pawimawh zual hle. Hei hi a chhan chu i taksa tihchak nan a hma aia tam mut i mamawh vang a ni. Doctor-te chuan puitling pangngai tan ni khatah darkar sarih atanga darkar kua mut an rawt laiin, naupai laiin darkar riat atanga darkar sawm vel mut an rawt thung.

Chuvangin, he mut theih lohna harsatna hi nang leh i naute hriselna atan enkawl a pawimawh hle.

Hei hi nu naupai zingah engtiang chiahin nge a awm?

Dik tak chuan nu naupai tam tak chuan an nunah engtik lai pawhin he mut theih lohna harsatna hi an hmachhawn a ngai a ni.

I naupai a lo zual zel chuan mut theih lohna i neih theihna chance a sang chho zel a ni. Nu pali zinga pakhat (25%) chuan thla thum khatnaah mut theih lohna an nei a, thla thumnaah chuan nu 80% velin mut theih lohna chhinchhiahna an nei tih an sawi.

Naupai laiin mut theih lohna chhinchhiahnate chu engte nge ni?

Mut theih lohna chungchang sawi dawn chuan buaina chu eng ang pawhin mut tha duh mah la, a thleng lo mai mai a ni. Mut harsatna i nei thei a, zankhuain i harh thei bawk. Zingkar hma takah pawh i tho mai thei a, ni chhuah hmaa i mut hun hlu tak takte chu i hloh mai thei.

Nitin i muhil thei. Tin, hetiang hi i tawng thei bawk:

• Thinrim hle mai.
• Thil tih rang lutuk anga inhriatna, leh chhanna pe thei lo tura inhriatna.
• "Brain fog" nei ang maia inhriatna. Chumi awmzia chu ngaihtuahna fim tak, thil hriatreng leh ngaihtuahna fim tak a harsa tihna a ni.

Hetih lai hian, "Engvangin nge hetiang hian ka chungah a lo thleng a, engkim dik taka tih leh dan zawm ka tum lai hian?" A pangngai hle a, hetianga inhriat hi lungngai suh.

Engvangin nge naupai lai hian zanah i mut theih loh?

Hormone level inthlak danglam leh naute lo thang lian zel nena taksa insiamrem hian naupai laiin natna leh natna chi hrang hrang a thlen thei a ni. Insomnia hi chutiang zinga mi a ni.

Hormone te nghawng dan

Naupai laia mut theih lohna hi hormone estrogen leh progesterone level sang vang a ni ber. Heng hormone te hian i thawk dan leh mut dan hrang hrang a nghawng a .

Taksa lama harsatna

Naupai hnu lama mut theih lohna chhan ber chu naute lo thang lian zel rit lutuk vang a ni. Naute rit lutuk hian i ruhkawr, i ruhro leh i zunthlum (bladder)-ah pressure a siam a. Mut theihna hmun nuam tak hmuh theih nân eng chen nge hun a duh tih han ngaihtuah teh! Chutiang dinhmun chu i hmu thei a, i muhil thei a nih pawhin rei lo teah i zun a ngai dawn a ni... i tho leh a ngai dawn a ni.

I mut tibuai thei thil dangte chu:

• Pum lian tham tak nen chuan i rilru hahna avang hian hmun nuam tak hmuh a harsa thei hle.
• Nausea leh luak chhuak (hei hi "zing natna" tia sawi ni mah se, zanah pawh a awm thei).
• Zanah zun tam a ngai (`Nocturia`).
• Ke natna emaw, rolling mak tak ang chi hriatna nuam lo emaw.
• Back na leh round ligament na.
• A châng chuan contraction emaw naute chetna ring tak emaw a awm ṭhin.
• Thâwk harsa.
• Heart rate a sang chho zel.
• Lungchhung natna.

Stress leh lungkhamna

Naute i beisei lai hian i taksaah stress hormone `(Cortisol)` hi a pung thei a, hei hi hmalam hun, nau neih leh naute enkawl dan tur ngaihtuah leh hlauhna i neih vang a ni. Hei hian i mut theihna a ti tlem thei bawk. Khumah i mut a, i muhil thei lo a, ‘Aw, ka muhil thei lo, hei hian hriselna lama harsatna engzat nge a thlen ang,’ tia i ngaihtuah hian i rilru a buai zual a, mut chu a hlat zual sauh sauh thin.

A hlauhawmna tipungtu thilte chu engte nge ni?

Hmeichhe tam tak chuan naupai laiin a vawi khat nan mut theih lohna an tawk thin. Dik tak chuan tumah chu a laka him lo an awm lo. Mahse, mut theih lohna, mut theih lohna ang chi i neih tawh chuan naupai laiin a na zual thei.

Naupai laia natna khirh zual thei te chu:

• Obstructive Sleep Apnea (OSA): Hei hi mut laiin i thawkna kawng chunglam a inkharkhip a, chu chuan boruak chu zalen taka a luang chhuak thei lo. Hei hian thawk a ti harsa thin. Naupai laia taksa rihna sang, hnar hrual fo leh thawk harsat hian OSA symptoms a ti na zual thei a ni.
• Restless Legs Syndrome (RLS) leh Leg Pain: RLS i neih hian i keah harsatna nasa tak i nei a, i ke i sawn ngai ang maiin i inhria. Vawi tam tak chu RLS vei hmeichhiate hian naupai laiin symptoms an nei sang chho thin. Hetianga i kea tingling leh twitching sensation mak tak hi nutrient folate tlakchham vang a ni thei. Hei hi a chhan chu naupai lai hian i taksain folate a mamawh tam zawk vang a ni.

Naupai laiin mut theih lohna avanga harsatna awm thei te chu engte nge ni?

Mut theih lohna nena inzawm naupai lama harsatna awmte chu:

• Intrauterine chhunga thanlenna tihkhawtlai.
• Naupai laiin zunthlum (`Gestational Diabetes`).
• Preeclampsia (naupai laiin thisen sang sang).
• Hun hmaa nau neih.
• Hnathawh rei zawk.
• Cesarean section hmanga nau neih a ngai (C-section delivery).

Chu mai ni lovin, mut tlakchhamna hian naupai hnuhnung ber leh naute pian hnua lo awm thei lungkhamna leh lungngaihna (`Postpartum Depression`) pawh a thlen thei a ni.

Engtin nge doctor hian he natna hi a hriat theih ang?

I doctor chuan i medical history chu a enfiah ang. Mut harsatna i neih tawh em tih emaw, i mut tibuai thei damdawi i ei em tih emaw a enfiah ang. I symptoms te pawh a zawt ang. Entir nan:

• Eng nge i harsatna (mut harsa, zan lama thawh fo, zing thawh hma)?
• He mut theih lohna hi engtikah nge a lo intan?
• He zawhna hi engzat nge a lo chhuah?
• Nitin engtin nge i awm?
• Engtin nge he mut tlem hian i nitin hnathawhnaah nghawng a neih?

Naupai laiin mut theih lohna ven nan eng nge i tih theih ang?

Enkawlna tha ber chu i nunphung i tihdanglam theih awlsam tak hi a ni. A chhan chu a solution tha ber chu zan mut theih loh chhanah a innghat a ni. I doctor chuan i harsatna chu a hmuchhuak thei a, i tana tha tur solution a pe thei che a ni. Anni chuan hetiang hi an rawt mai thei:

Mut hmaa thil tih tur

• Nitin hnathawh tur, mut awlsam zawkna tur thlang rawh. Entirnan, nitin exercise light hian i hriselna a ti tha thei a, zanah pawh i muhil thei bawk. Nitin mut rei vak lo (minute 30 aia rei lo!) neih hian mut a ti tlem thei hle. Mahse mut tlai lutuk suh, a bik takin chawhnu lam emaw, zan rei takah emaw. Chutianga i tih chuan zanah i muhil thei lo ang.
• Zanah thinlung natna tihziaawm. Chaw lian pathum ei ai chuan nilengin chaw tenau engemaw zat ei thin ang che. Lung natna tipung thei ei tur, hriak leh spicy ei tur ei loh tur. `(Acid Reflux/GERD)` (acid reflux) i neih chuan enkawl tir rawh. Chaw ei zawhah darkar hnih tal mut suh.
• Chaw ei tur dik tak thlang rawh. Chaw thenkhat hian symptoms a pui thei. Entirnan, ke na tan chuan i eitur ah `(Calcium)` leh `(Magnesium)` awmna ei tur te, whole grains, bean, dried fruits, leh nuts te dah tel thin ang che.
• Mut hma hnaih lamah i fluid intake kha tihtlem rawh. Zanah bathroom-a i kal zat kha ti tlem la, mut hmain tui in loh tur. I vawt emaw, i tuihal emaw i hriat chuan mut hma darkar hnih hmain tui glass khat aia tam in loh tur a ni. Sip te te in in thin ang che.
• Mut hmain stimulant hmang lo la. Mut hma darkar riat tal caffeine (coffee, tea, etc.) ei loh tur.Blue light pe chhuaktu screen (phone, tablet, TV) en loh tur. I thluak chu harh reng turin an hrilh thin. Chumi awmzia chu mut hmaa social media en emaw, phone tap emaw, a bik takin khumah hian a tha lo tihna a ni.
• I mut tibuaitu i rilru a thil awmte chu fimkhur rawh. I kawppui, i thian tha tak emaw, counselor emaw hnenah heng hlauhna leh lungkhamna te hi sawipui rawh. Chungte chu lehkhabuah ziak la, chutah chuan i doctor nen inbia ang che.

Mut hmain

• Mut faina tha zawm: Hei hian i taksa chu nitin hun khata mut leh harh chhuah danah a siam a ni. He mut hun tur hi vawng tlat la, weekend-ah pawh. Tin, i mutna pindan chu mutna hmun tha takah siam bawk ang che. A lum, thim leh reh takin dah rawh. Mattress nuam tak emaw, naupai theihna pillow emaw hmang rawh. Natural sound (lui emaw, sava hla emaw ri ang chi) play thei sound machine hman hi ngaihtuah rawh.
• Hmun nuam takah mu rawh: I ke inkarah pillow dahin, i pum hnuaiah pillow dahin i veilam sir ah mut tum ang che. Hetiang dinhmun hian i taksa chu a inrem reng theih nan a pui a, chutih rualin thisen kal dan a ti tha bawk. Hei hi a harsa a nih chuan i tana awlsam zawk position dang pawh han tum ve teh.
• Relaxation technique hmang la: thawk lak dan exercise, stretch, meditation, yoga, tui lum taka inbual emaw, i kawppui massage tir emaw. Calming music emaw, sound play thei app emaw hmang rawh. Mahse i phone screen chu en reng suh, hei hian muthilh loh nan a veng thei che a ni.
• Khumah muin ngaihtuah mai mai suh: Khuma muhil a, ceiling en reng hian i thluak chu khum chu mutna hmun a ni lo va, lungkhamna hmun a ni tih a zirtir thei a ni. I harh a, i muhil leh thei lo a nih chuan tho la, thil tih hahdamna tur thil ti rawh, chu chu ngaihtuahna seng emaw lehkhabu chhiar emaw (dim lighting hnuaiah) ang chi hi a ni.

Enkawlna bikte

Heng nunphung inthlak danglamna hian hahdamna a pe lo a nih chuan i doctor chuan enkawlna dang a rawt thei ang:

• Damdawi: Naupai laiin mut theih lohna damdawi zawn hi a harsa deuh thei a, damdawi tam tak hi hmeichhe naupaiah a him leh him loh endik a la ni lo. Mahse, mut theih lohna avanga naupai lama harsatna i neih theihna tur i nih chuan damdawi hman hlawkna chuan a hlauhawmna a phak lo thei a ni. I doctor chuan damdawi i mamawh leh mamawh loh a hrilh ang che.
• Cognitive Behavioral Therapy (CBT): Hei hi nangmah chauha i paltlang thei lo a nih chuan therapist hmuh a hun tawh. Zirchianna atanga a lan danin CBT hian naupai laia mut harsatna nei nu te chu an mut that theih nan a pui thei a ni.
• `CPAP` hmanrua: 1.1.OSA i neih chuan i thawkna kawng hawn reng turin CPAP machine i mamawh mai thei.
• Folate: Restless Leg Syndrome i neih chuan folate i ei tam a ngai mai thei.

Naupai lai hian mut theih lohna hi eng chen nge a awm?

I taksaa inthlak danglamna te, zan lama muthilh rengtu thil te pawh hi naute i neih hnu rei vak lo hnuah a pangngaiin a awm leh ang.

Mahse, mut quality erawh zan khat thil thuah a tha lo. Nausen piang thar (zan chu mut hun a ni tih la hre lo) enkawlna mawhphurhna nen chuan nu leh pa tharte chuan zankhuain mut an harsat fo thin.

Hun a kal zel a, i mut dan pawh a tha chho zel ang. Chumi hma chuan chawlh hahdamna hun ruat leh i hriselna enfiah chungchangah doctor nen inbiakna neih a pawimawh hle.

Naupai laiin mut theih lohna hi ven theih a ni em?

Naupai laia mut theih lohna hi a veng thei reng reng lo. Mahse i mut dan tur i enkawl theih nan hma i la thei. Mut theih lohna enkawlna atana hman thin nunphung tihdanglamna tam tak hian a tir lamah chuan mut hloh loh nan a pui thei bawk.

Engtikah nge Doctor ka hmuh ang?

I mut that lohna hian a nghawng nasa lutuk che a, nitin i thawk thei lo a nih chuan , i doctor hnenah hrilh ngei ang che. I mut theih lohna enkawl hi i hriselna atan chauh ni lovin, naupai harsatna laka invenna atan pawh a pawimawh hle.

Doctor hnenah eng zawhna nge ka zawh ang?

Doctor i zawh theih tur zawhna thenkhat chu hetiang hi a ni:

• Engtikah nge ka mut theih lohna hi hriselna atana hlauhawm a nih ang?
• Ka mut that theih lohna tur thil ka tih a awm em?
• `(OSA)` emaw `(RLS)` emaw hian ka mut theih lohna hi a nghawng em?
• Eng enkawlna nge i rawt?
• Engtikah nge mut lama mithiam ka hmuh ang?

A tawp berah chuan hei hi hre reng ang che.

Naupai laiin mut theih lohna hi tlawh fo (mahse lawm loh) ang mai a ni. Mahse chu chu i chawlh hahdam hun tawp ber atan i pawm a ngai tihna erawh a ni lo. Dik tak chuan mut theih lohna hi "new normal" anga pawm hian i hriselna leh i naupai tan a tichhe thei a ni.

I mut dan chungchang doctor nen sawiho rawh. Hormone inthlak danglam leh taksa rihna tihpun ang chi thil i thlak danglam theih loh laiin, i mut dan erawh i thunun thei a ni. Mut tling, quality tha tak neih theihna tura puitu tur habit siam kawngah proactive takin i awm thei. Ngaihtuah buai suh, solution a awm!

` Naupai Mut theih lohna, Mut theih lohna, Naupai hriselna, Naupai laia mut, Nu leh Naute, Mut harsatna