Mut a hlau em? Mut lungkham chungchang hi han sawi ila.

Nilengin hna thawh hahthlak hnua zan lama i mut hian hahdamna a awm a ni lawm ni? Mahse, a chang chuan chutiang chuan i inhria lo em ni? I mut dawn chuan thil i rilruah a rawn lang a, i rilru a khauh a, "Vawiinah ka la muhil thei lo ang em?", "Naktuk hnaah ka kal a ngai a, ka mut theih loh chuan engtin nge ka tih ang?" Hetiang ngaihtuahna i nei a, mut i hloh vek em? Hetiang thil tawn hi i tawng tawh a nih chuan nangmah chauh i ni lo. Vawiin hian he harsatna mi tam takin an neih hi kan sawi dawn a, mahse sawi tam suh, chu chu mut lungkhamna a ni.

Mut lungkhamna hi eng nge ni tak tak?

A awlsam zawngin sawi ila, Sleep Anxiety chu mut emaw, mut reng emaw avanga hlauhna, lungkhamna emaw, lungkhamna emaw a ni. I muhil thei lo ang tih i hlau mai thei a, zanlai pelh hnuah i harh mai ang tih i hlau pawh a ni thei. Mi thenkhat tan chuan hei hi a na zawk thei. Chumi awmzia chu mut duhna (phobia) an nei tihna a ni. Damdawi lamah chuan hei hi ``Somniphobia'' kan ti a, an mut laiin thil tha lo tak a thleng dawn niin an ngai thei a, a nih loh leh mut duh loh vangin an muhil duh lo niin an ngai thei bawk.

Hei hi han ngaihtuah teh, hei hi tawp ngai lo cycle ang mai a ni. Lungkhamna i nei a, i muhil tha thei lo. I mut that loh avangin i lungkham zual sauh thin. A tuk zan i mut dawn chuan i hlau lehzual a, "Nizan ang khan ka muhil thei ang em?" Hetiang hian thil pakhatin a dang a hruai a, thil awmdan chu a chhe zual zel a ni. Hei hi Sleep Anxiety kan tih chu a ni.

Hetiang dinhmun hi engtiang chiahin nge a awm?

Khawvela rilru lam harsatna lian ber pakhat chu lungkhamna hi a ni. Research atanga a lan dan chuan lungkhamna ang chi rilru lam harsatna nei tam tak pawhin mut harsatna eng emaw zat an nei bawk. Chuvangin hetiang hian i inhria a nih chuan ngaihthah suh la, nangmah chauh niah inngai suh. Sri Lanka ramah hian he natna vei mi tam tak an awm a.

Mut lama lungkhamna nei mi chu eng ang nge a nih?

Mut hmaa lungkhamna a lo awm chuan rilru leh taksa lamah pawh natna lan chhuahna engemaw zat i nei thei a ni. Hengte hi eng nge ni tih han thlir ila.

Mi thenkhat chuan nocturnal panic attack an tih pawh an nei thei bawk . Hei hi muthilh ṭhat aṭanga hlauhna nasa tak lo chhuak nghal vanga i harh chhuah hun a ni. I rilru a na thei a, i thawmhnaw a chhuak thei a, thawk harsa i ti thei a, thih mai tur ang maiin i inhria thei bawk. Hei hi thil hlauhawm tak a ni thei.

Eng thilin nge hei hi a thlen? Engvangin nge hetiang hi a lo awm?

Lungkhamna hi a takah chuan kan dam khawchhuahna tura min puitu pianpui thil a ni. Kawngpuiah i kal a, rang takin car pakhatin chak takin a rawn rawn bei che a nih chuan i hlau ang tih han ngaihtuah teh, a dik em? Chu hlauhna nen chuan kawngpui atang chuan i chhuak nghal vat ang. Chutih lai chuan kan taksa hian hormone thenkhat (stress hormone) a tichhuak thin. Chu hormone te chu chu hlauhawm atanga tlanchhuahna tur chakna leh chakna min petu chu a ni.

Mahse, lungkhamna rei tak i neih chuan i taksa hian heng hormone te hi a sang reng reng a ni. Hlauhawm eng emaw atan i inpeih reng ang mai a ni. Chuvangin zan lama i mut lai pawhin i taksa chu hetiang "fight or flight" state-ah hian a awm a, chuvangin i taksa tan chuan chawlh hahdam leh rilru hahdam a harsa hle. Chuvang chuan i muhil thei lo.

Tin, damdawi lam thil thenkhat, hyperthyroidism ang chi te hian mut harsatna leh lungkhamna a thlen thei bawk. Research pawhin lungkhamna hian kan REM mut a nghawng tih hmuhchhuah a ni bawk. He REM mut lai hian kan mumang tam ber chu a ni. Chuvangin lungkhamna i neih hian heng mumangte hi mumang chhiaah a chang thei a, a tiharh thei che a ni.

Hetiang dinhmun hi tute nge hlauhawm ber?

Sleep Anxiety hian puitling te, naupang te te, puitling naupang te thlengin a nghawng thei a ni. A hnuaia mut lama harsatna nei emaw, rilru lam harsatna nei te hi an hlauhawm zawk:

Hun rei tak enkawl loh chuan eng harsatna nge awm thei?

Hun rei tak chhung lungkhamna leh mut tlakchhamna tuar hian kan taksaah nghawng tha lo tak a nei thei a ni. Hei hian a hnuaia natna khirh tak takte hi i vei theihna a tipung a ni:

• Zunthlum
• Lung natna
• Thisen sang a sang
• Lung lam chak lohna
• Thinlung thawk mumal lo `(Arrhythmia)`
• Thai
• Thau lutuk

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

He harsatna chungchang sawipui tura i doctor i pan chuan a enfiah ang che a, i symptoms te a zawt ang che. A tlangpuiin hetiang zawhna hi zawh i ni thei:

• I mut hmain eng emaw i ei emaw, i in emaw em?
• He lungkhamna hi zan tin mut hmain a thleng thin em?
• Mut hnua muthilh theih nan eng chen nge a rei?
• Zanah vawi engzat nge i harh thin?
• Mut hmain eng nge i tih thin? (e.g., i phone en, TV en)

Mut Zirna

A châng chuan, i doctor chuan mut nêna inzawm natna dang i neih leh neih loh hriat nân mut chungchâng zir chianna neih a rawt thei a ni. Hei hi polysomnography an ti bawk. Hei hian damdawi inah zan khat chhung pindan bikah dah che a, i mut laiin i taksa hnathawh dan enfiah a huam a ni.

Hei hi eng enkawlna nge ni? Engtin nge he thil atang hian kan chhuah theih ang?

Mut lungkhamna hi enkawlna hrang hrang a awm a. Hengte hi chi hnih ah kan then ber a ni.

1. Mut theih lohna damdawi (CBT-I) .

Hei hi mut theih lohna enkawlna hmasa ber leh a hlawk ber a ni. Mi tam tak chuan talk therapy mai mai angin an ngai a. Mahse CBT-I hi chu chu aia tam a ni.

Chumi awmzia chu mut leh i khum chungchanga i rilru put hmang dik lo leh inzawmna dik lo i neihte chu i thlak danglam tihna a ni. Entirnan, nitin, "Zanin chu ka mu lo ang" tia i mut chuan i thluak chuan khum chu lungkhamna leh hlauhna nen a inzawm tir a ni. CBT-I therapy chuan chu inzawmna chu a titawp a, i thluak chu khum chu mutna hmun anga ngaihtuah turin a zirtir leh a ni . Thiltih dan bik (specific behavioral techniques) a hmang thin. He therapy hi session 4 atanga 8 chhungin tihfel theih a ni tlangpui.

2. Damdawi ei tur

I dinhmun azirin i doctor chuan lungkhamna emaw, mut harsatna emaw damdawi pek a tum mai thei.

Engtin nge mut dan tha kan neih theih ang? (Mut thianghlimna tihchangtlun)

Enkawlna lak bakah hian nitin nunphung thlak danglam hi i mut that nan a pawimawh hle bawk. Hei hi ‘Sleep Hygiene’ kan ti a. A hnuaia table hi han en ila, mutna atana tih dan tha leh tha lo chu eng nge ni tih i en ang u.