I mut theih loh ni khata thil thlum emaw, thau emaw ei thei ang maiin i inhria ngai em? Chutih rual chuan nilengin i chau hle a, engmah tih duh loh i nei em? Hei hi nangmah chauh a ni lo. Mut tlem leh taksa rihna hi i ngaihtuah aiin inzawmna lian zawk a awm. Vawiin hian hetiang thil hi engtin nge a lo awm tih hi han sawi ila.
Sleep Cycles
Calculate regular sleep cycles based on bedtime or wake up time
I thluak muhil hian a bum dan che
I mut tlem chuan i thluak direct-in a nghawng a ni. A awlsam zawngin sawi ila, mut theih loh thluak chu zu rui ang mai a ni. Eng thil nge thleng dawn tih i lo en ang u.
Kan thluak hmun thenkhat Frontal Lobe'' tih kan nei a. Hei hi thutlukna tha siam leh kan rilru put hmang thunun ang chi thil pawimawh tak tak kan tihna hmun a ni . Kan mut tlem chuan he thluak hmuna thiltih hi a thim a, light tihthim ang maiin a thim thin. Chuvangin thutlukna tha siam theihna i neih chu a tlahniam ta a ni.
Ngaihtuah teh, i mut ṭhat ni khatah chuan cake ei kha i titawp thei a, "A tawk tawh," i ti thei ang. Mahse i mut tawk tawh ni khatah chuan i thluak hian "ni lo" tih a harsat thin. Chu ai chuan i thluak lawmman hmunte chu an kick lut a, thil nuam tak tak an zawng tan ta zawk a ni. Chuvangin chu cake pahnihna, emaw, chu greasy roll chu i kut i phar a, i hre lo pawh a ni.
Hei hi zirchiannain a finfiah tawh a ni. Zirchianna pakhatah chuan mut tlem zawkte chuan zan rei takah snack an ei tam zawk tih hmuhchhuah a ni. Carbohydrate tamna ei tur an thlang zawk tih an hmuchhuak bawk. Zirchianna dang pakhatah chuan mut mut tawk lote hian darkar 8 tal mut duhte aiin thau tamna ei tur an thlang zawk tih a tarlang bawk.
A awlsam zawngin, i mut tlem chuan i thluak hian junk food a duh em em a, ‘ni lo’ tih theihna a hloh thin.
Mut hi taksa insiamthatna (metabolism) a ni.
Mut hi thluak tan chaw ang a ni. Puitling pakhat chuan zan khatah darkar 7 atanga darkar 9 vel mut a mamawh a ni . Chu aia tlem i mut chuan i taksain a chhanglet ang a, i taksa rihna a tipung ang. Hei hi a hnathawh dan chu a ni.
Stress hormone a tipung
I mut tlem chuan i taksa chuan stress hormone cortisol , a siam chhuak tam tan ta a ni. He hormone hian i taksaah signal a thawn a, "Tunlai hian i harh reng a ngai a, chuvangin chakna humhalh rawh." Chu chu i taksain thau a hal tawh lo va, a khawlkhawm tan tihna a ni.
Zirchianna pakhatah chuan mi pawl pakhatin calorie inang chiah ei leh kar hnih chhung mut tlem tir an nih chuan an taksa thau 55% an hloh a ni. Tin, riltam an nei tam zawk bawk a, chaw ei zawhah an chaw ei lo va, chakna pawh an nei tlem hle bawk.
Insulin hi eng nge thleng?
University of Chicago-a zirchiangtute sawi danin, mut tlem hian i taksa chu "metabolically groggy" a siam thei a ni. Ni li chauh i mut loh hnuah i taksa chuan insulin tih hormone chu a hmang dik thei tawh lo. Insulin hi hormone a ni a, kan eitur a sugar leh starch te chu chakna ah a chantir theih nan a pawimawh hle.
Zirchiangtute sawi dan chuan mut a tlem chuan taksain insulin sensitivity hi 30% aia tam a tlahniam a ni.
Engvangin nge hei hi a chhiat? I taksain insulin a chhân lêt ṭhat loh chuan i thisena thau awm zat chu a thunun ṭha thei lo. Chumi avang chuan chu thau chu kang lovin i taksaah a pungkhawm tan ta a ni.
Chu chu i mut avâng maia i taksa rihna tihtlem ai chuan, mut tlem chuan i taksa a tibuai tak zet a, i taksa rihna a tipung tak zet tihna a ni .
Natural Pain and Sleep Wellness Care
Herbal wellness products for back pain, joint pain and insomnia.
Check Availability →Zan mut hahdamna tur tips awlsam tlemte
Tûn lai nun buai tak karah hian a hun taka mut chu thil harsa tak a ni thei. Computer te, TV te, Phone te chuan zan rei tak thlenga muthilh tir an tum a. Mahse heng tih dan awlsam tak takte hi i zawm chuan danglamna lian tak i hmu thei ang.
Heng tips leh a pawimawh chhan te hi a hnuaia table hi en la.
| Eng nge tih tur (thurawn) . | Engvangin nge a pawimawh? |
|---|---|
| Screen atanga hla takah awm rawh: Mut hma darkar khat tal TV, computer leh phone hman tawh loh tur. | Screen atanga blue light chhuak hian mut tirtu hormone melatonin siam chhuah a titawp a ni. |
| Bedroom chu mutna atan dah la: Mut leh mipat hmeichhiatna hmannaah chauh mutna pindan khap rawh. Hnathawh tur leh chaw ei tur chuan kal suh. | I thluak chuan mutna pindan chu chawlh hahdamna hmun anga hriat a zir a. |
| Mut hmaa tih dan tur siam rawh:Inbual lum, ngaihtuahna seng, lehkhabu chhiar ang chi thil hahdam tak ti rawh. He hun hi thil lian tak tak sawi nan hmang suh. | Hei hian i taksa leh rilruah "mut hun a ni tawh" tih signal a thawn a ni. |
| Hun ruat sa hmang thiam rawh: Nitin, chawlhkar tawp lamah pawh a hun laia harh leh mut chu tih dan phung nei rawh. | Hei hian i taksa darkar chu a inrem reng theih nan a pui thei a ni. |
| I ei leh inah fimkhur rawh: Zanah chaw rit leh zu in loh tur. Coffee, tea, chocolate, leh cola te chu 2 p.m. | Chaw rit ei hian lung a ti na thei. Caffeine hi taksaah darkar 5-6 vel a awm thei a, chu chuan mut a tibuai thei a ni. |
| Room thim rawh: Hmun thim leh reh takah mu rawh. | Thim hian a pianphungah mut tirtu hormone melatonin a siam a, êngin a siam chhuah chu a titawp bawk. |
Chûng thilte chu kan thiam theih nân hun engemaw chen a la ngai mai thei. Mahse, mut hi i hriselna leh i taksa rihna tihtlem nan ei leh in leh exercise ang bawkin a pawimawh tih theihnghilh suh. Heng tips te hi zawm chung pawha mut harsatna i neih chhunzawm zel chuan i doctor nen inbiakna neih a tha ber. Damdawi lam thil dang a awm thei bawk.
Take-Home Thuchah a ni
- Mut tlakchhamna hian i thluak-in thutlukna a siam theihna a ti tlem a, chu chuan ei tur hrisel lo thlan a tizual thei a ni.
- Mut tlem hian taksaa stress hormone cortisol , thau dahkhawmna a tipung a ni.
- Mut tlem hian hormone insulin hnathawh a tibuai avangin taksa rihna a tipung thei a ni .
- Puitling chuan ni khatah darkar 7-9 tal mut that a mamawh a ni.
- Thil tih dan awlsam tak tak, mut hma darkar khata phone/TV off te, mut leh hun ruat saa harh te hian i mut thatna a tisang thei a ni.
- Mut hi taksa rihna tihtlem nan hian ei leh in leh exercise ang bawkin a pawimawh hle.
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