Mut that loh vang em ni? Mut chungchang hi sawi vek ila!

Zan lama mut leh mut theih loh hian tossing leh turning i tuar bawk em? A nih loh leh, nilengin chau leh chau takin zing lamah i tho thin em? Mut hi kan zavaia nunah thil pawimawh tak a ni. Mahse kan ngaihtuah angin a awlsam lo. Mut hi kan taksaah hian thil buaithlak tak leh mak tak a ni a, science pawhin a la hre chiang lo hle. Chuvangin vawiin hian he thu hi tlem tal sawi ila.

Engvangin nge mut kan mamawh tak tak?

A awlsam zawngin sawi ila, mut hi ni rei tak hnathawh hnua kan taksa leh thluak chawlh hahdam hun a ni. Ni rei tak kan thawh hnua kan phone charge-a kan dah ang chiah hian kan taksa pawh hian kan mut hunah ‘charge’ a ni. Kan mut lai hian kan taksaah thil pawimawh engemaw zat a thleng thin.

• Energy humhalh: Nitin kan taksa chhunga cell te hian hnathawh nan chakna an hmang thin. Kan mut hian taksa chakna hman zat a tlahniam nasa hle. Chutah chuan heng cell te hian a tuk atana an mamawh chakna chu an khawlkhawm thin.
• Taksa siam that dan: Kan mut hian kan taksa a thawk tha lo hle a, chuvangin nilengin hliam tenau leh cell tihchhiat te siamthat a awlsam zawk. Kan damloh laia kan chau hle a, mut kan duh lai kha i hre reng em? Chu chu taksain natna do nan leh hliam tihdam nan mut a hman vang a ni.
• Brain maintenance: Hei hi a pawimawh ber a ni. Kan thluak hi kan mut laiin a thut mai mai lo. Librarian pakhatin ni tawp lamah lehkhabu a dah leh ang mai a ni. Thluak hian ni khata kan thil zir zawng zawng, kan hriatrengna leh thu hriat zawng zawng, kan mut laiin a buatsaih a, a thliar hrang a, a dahkhawm vek a ni. Hei vang hian a tuk lama kan thil zirte chu zan mut hahdam hnua kan hre reng \hin.

Chuti a nih chuan engzat nge mut i mamawh?

Mi tin mut ngai zat hi a inang lo. Mi thenkhat chuan mut tlem an mamawh a, thenkhat erawh chuan tlem zawkin an ti thei thung. He mamawh hi i tar chhoh zel chuan a danglam thin. Hetah hian mut tam dan tur tlangpui chu tarlan a ni.

Hei hi rawtna tlangpui mai a ni. Hei aia mut tlem emaw tlem emaw i mamawh mai thei. Genetic a ni thei bawk. Tin, damlo, naupai (a bik takin thla 3 hmasa berah), emaw, zai i neih tawh chuan, a tlangpui aia tam mut i mamawh mai thei bawk. Mut engzat nge i mamawh tih zawhna i neih chuan i doctor nen inbiak a tha ber.

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Mut hun chhung hi eng stage nge ni?

Kan mut lai hian kan thluak hi a khar vek lo. Kan mut lai pawhin thluaka electrical activity a awm a. He thiltih hi kawng hrang hrangin a thleng thin. Scientist-te chuan heng pattern te hi ‘Stages of Sleep’ an tih ah an then a. A chi hnih a awm a.

1. NREM (Non-Rapid Eye Movement) Sleep: Mit che chak lova mut a ni.

2. REM (Rapid Eye Movement) Sleep: Mit chet chak taka mut.

Kan muthilh chuan NREM stage 1, 2, 3 kan paltlang tlangpui a, chutah chuan REM stage kan lut leh thin. He cycle kimchang hian minute 90-120 vel a awh a ni. A vaiin darkar 8 chhung mut chhungin chutiang cycle 4 emaw 5 emaw kan paltlang thin.

NREM mut hi stage 3 a ni

• Stage 1: Hei hi mutna stage light ber a ni. Kan muthilh veleh hetiang dinhmunah hian kan ding nghal a ni. Minute tlemte chauh a daih. He stage hi kan mut zawng zawng atanga 5% vel a ni.
• Stage 2: Hei pawh hi mut thuk lo tak a ni. Mahse a hmasa ber aiin a thuk deuh a ni. Hetih lai hian kan thluak wave te hi a slow deuh a, electric activity chak tak puak darh nghal a awm bawk. Hei hi thluak hian hriatrengna a buatsaih lai a ni tih an ring. He stage hian kan mut zawng zawng atanga 45% a luah a ni.
• Stage 3: Hei hi mut thuk ber a ni. He stage hian puitling mut zat 25% vel a huam a ni. Mahse, naupang tê tête hian he mut thuk tak hi an mamawh zawk a ni. He stage hi an upat deuh deuh chuan a tlahniam thin. He muthilh thuk lai hian taksa chu a insiamthat a, immune system a chak zawk thin. Zing i thawh hunah hahdam i duh chuan he stage of sleep hi i mamawh tak zet a ni.

He muthilh thuk tak atang hian mi kaihthawh a har hle. Chutianga i tih chuan chu mi chuan hun engemaw chen chu a rilru a buai thei a, thil thleng chu a hrethiam thei lo (sleep inertia).

REM mut chu eng nge ni?

REM mut lai hian kan mumang tam ber. He hming an vuah chhan chu mumang kan neih hian kan mit chu kan mitmeng hnuaiah rang takin a kal leh a. Hetih lai hian kan thluak hi kan harh lai ang bawkin a thawk a ni. REM mut hi mut zawng zawng zinga 25% vel a ni.

Mut lama harsatna awm thei

Sleep disorders hi mut emaw, harh reng emaw tibuaitu dinhmun a ni. Chungte chu chi hrang hrangah then theih a ni.

Hetiang harsatna hi i neih chhunzawm zel a nih chuan, zan lama mut theih loh, bengchheng lutuk, nitin mut theih loh khawpa mut theih loh ang chi te hi doctor pan ngei ngei tur a ni. A chhan hriat theih nan mut test, polysomnogram ang chi i neih a ngai mai thei.

Mut thatna tur thil i tih theihte

Nun hrisel nei tur chuan mut that a pawimawh. Chuvangin mut that theih nan thil tlemte i tih theih a awm. Hei hi ‘muthilh faina’ kan ti a ni.

• Mut hmaa tih dan tur siam rawh: Nitin hun khata mut leh harh hi tih dan phung siam rawh. Hei hi a theih ang anga tihdanglam loh tum ang che, weekend leh holiday-ah pawh.
• Mut theihna hmun tha siam rawh: I mutna pindan chu a thim a, a reh a, a lum bawk tur a ni.
• Mut hmain chawlh hahdam rawh: Mut hma darkar khat vel khan i phone, tablet, TV hman kha bansan rawh. An atanga rawn chhuak blue light hian i mut a tibuai thei a ni. Chu ai chuan lehkhabu chhiar te, hla thlamuanthlak tak ngaihthlak te, a nih loh leh tui lum taka inbual ang chi thil ti rawh.
• I ei leh in chungchangah fimkhur rawh: Chaw ei kim ei loh tur, coffee emaw, mut hnaihah tea in loh tur a ni. Zu in hian i mut thatna a ti tlahniam thei a ni.
• Nitin active takin awm rawh: Chhun lama exercise leh kea kal hian zan lamah mut a ti tha thei hle. Mahse mut hma hnaihah exercise tam lutuk hi pumpelh rawh.
• I mut loh chuan mut suh: I mut atanga minute 20 chhunga i mut theih loh chuan khum atangin tho la, pindan dangah kal la, hahdamna tur thil (lehkhabu chhiar ang chi) ti la, mut i neih leh hunah mut leh rawh.

Mut i hloh chuan eng nge thleng?

Mut tam loh hian hun rei lote chhung leh hun rei tak chhung hriselna lama harsatna tam tak a thlen thei a ni.

Hun rei lote chhung atan chuan:

• Thil ngaihtuah harsa tak a ni
• Hriatrengna hloh
• Thinrimna, lungkhamna
• Reaction time a slow (driving laiin a hlauhawm hle) .
• Hriselna lama invenna leh natna laka invenna a tlahniam

Hun rei tak chhung atan chuan:

• Lung natna
• Zunthlum (Type 2 Diabetes) natna a ni.
• Thau lutuk
• Lungngaihna
• Dementia ang chi natna vei theihna a sang

A châng chuan kan mut tlem chuan Microsleeps'' tih ang chi thil a thleng thei bawk. Chumi awmzia chu kan thluak hi kan hriat lohvin second engemaw zat a muhil tihna a ni. Motor khalh lai emaw, machine khalh lai emawa hetiang thil hi lo thleng ta se, eng ang nge a hlauhawm ang tih han ngaihtuah teh.

A tawp berah chuan mut hi kan neih hlu ber pakhat a ni. Ngaihtuah ngai suh. Hun rei tak mut harsatna i neih chuan ngaihthah suh. I doctor rawn la, thurawn la rawh.