Naupai thla thum hnuhnung berah mut theih loh? (Third Trimester Sleep) Hemi chungchang hi han sawi ila!

I naupai thla thum hnuhnung ber, third trimester- ah i awm em ? I naute lo kal chu lawm hle mah la, zan mut mut tawk lovin nilengin i chau em? Zing lam darkar tlemte thlengin khumah i mu a, i mit i chhing thei lo em ni? Tichuan nangmah chauh i ni lo, nu tam takin he harsatna hi tun dinhmunah an hmachhawn a ngai a ni. Thil pangngai tak a ni a, mahse a chhan leh a chinfel dan hriat chian chuan hahdamna nasa tak a pe ang che. Kan sawi dawn nia.

Ni khatah darkar 8 i mutpui tlangpui a nih pawhin he hun chhung hian chawlh hahdamna i neih theih nan darkar 10 vel i mut a ngai mai thei. Mahse, inchhung hna zawng zawng leh naupang dang zawng zawng nen chutiang rei chu mut chu thil tangkai tak a ni lo, a dik em? Chuvangin, zanah darkar 8 tal mut that tum ngei ang che. Tin, nilengin hun tlem i neih chuan mut hahdam rawh. Chu chuan i hahna chu nasa takin a tihziaawm ang.

Engvangin nge he hun lai hian ka mut theih loh? A chhan hi han en ila.

Naupai tawp hun a hnaih tawh avangin mut a buai chhan hrang hrang a awm. A pakhat zel en ila, eng nge tih theih ang tih i en ang u.

1. Natna leh taksa na

Hemi hun chhung hian hnungzang na leh ruh (muscle spasm) hi a tam hle . Ngaihtuah teh, i taksa hian khawvela naute hrin chhuah tumin a inbuatsaih mek a ni. Chutiang karah chuan i pelvic bones vel ligament te chu a lo chhuak a, i ruh te chu a lo chhuak deuh bawk. Hei vang hian hnungzang natna i nei thin. Tin, i taksa rihna sang zel nena i dinhmun inthlak danglamna hi he natna thlentu dang a ni bawk.

Heng natnate avang hian zan lama harh hi thil pangngai tak a ni a, mahse heng thilte hi tlem tal thunun tum theih a ni.

2. Hriat hi a pung tawh em?

Naupai hmaa bengchheng ngai lo pawhin he hun chhung hian a bengchheng tan thei a ni. I pum a lo lian chhoh zel chuan i nausen pum chu i diaphragm chu a nawr chho zel a. Hei hi bengchheng chhan pakhat a ni. Tin, naupai laiin hormone inthlak danglamna hian i hnar chhunga thisen kalna kawngte a ti hring thei a, i hnar a tikhawlo thei bawk. Hei hi bengchheng thlentu lian dang a ni bawk.

Snoring anga ngaih mai mai suh. A chang chuan thisen sang nen a inzawm thei bawk. A chhe berah chuan Sleep Apnea tih natna pawh a thlen thei a ni. Chumi awmzia chu i mut laiin second engemaw zat thawk i chawlhsan tihna a ni. Hei hi nang leh i naute tan pawh a tha lo. Chuvangin i bengchheng a nih chuan i doctor nen inbia ngei ang che. Chumi hnuah chuan i thisen sang leh i zun chhunga protein awm zat enfiah turin thutlukna a siam ang.

3. Kea hrehawmna mak tak leh coral pulling

I ke, a bik takin i hnute leh ke-ah hian sawifiah theih loh khawpa natna i nei em, leh i kekawrte chu i tiharh duhna tur tingling sensation i nei em? Hei hi Restless Legs Syndrome (RLS) an ti a. He natna hian naupai zinga 15% vel a nghawng a ni. Hei hian zan lamah vawi eng emaw zat i harh tir thei a ni. Iron tlakchhamna hi a chhan pakhat a ni thei.

Hemi hun chhung hian ke na pawh a tam hle. Doctor thenkhat chuan hei hi thisenah phosphorus level sang leh calcium level tlahniam vang niin an ngai.

• Fizzy drinks lakah hian inthiarfihlim rawh. Coral bleaching nen an inzawm tih hmuhchhuah a ni.
• Rope i hrual dawnin i ke chu dinglam hawiin i ke chu i lam hawiin flex rawh. Mut hmain hetiang hian tih tum hmasa phawt ang che.
• RLS i neih chuan i iron level enfiah a ngai em tih doctor zawt rawh.

A chhan leh a chinfel dan tlangpui dang

I pum a lian lai hian mut a har em?

Thla thum kalta chhung hian i pum chu a lian ber ang. Hei hian mutna hmun nuam tak hmuh a harsat phah thei a ni. Sawi tawh ang khan veilam sir a mut hi a tha ber. Hei hian naute hnenah thisen a kal tam thei ang ber a phalsak a ni. Pillow pangngai hian hna a thawk lo a nih chuan naupai tan bik a siam pregnancy pillow hmang tum ang che. I pum, i hnungzang leh i ke te tanpui tha tak a pe ang a, nuam takin i mu thei ang.

Lung natna i nei em?

Hetih lai hian rilru na a awm fo bawk a, a bik takin tlai leh zan lamah pawh a awm fo. Hei hi ven nan hengte hi han ti ve teh:

• Vawi khata chaw lian tak ei ai chuan chaw tenau engemaw zat ei thin ang che.
• I chaw chu tha takin che la, zawi zawiin ei rawh.
• Soda, ei tur hriak, spicy leh sour ei tur lakah inthiarfihlim rawh. Hengte hi thinlung natna thlentu ber an ni.

Zanah toilet-a kal a ngai fo em?

Naute lo thang lian hian i bladder-ah pressure nasa tak a siam a, chuvang chuan zanah zun fo a ngai a ni. Hei hi a tithinur thei hle.

• Zanlai leh zan lamah tui i ei tlem theih nan. Nitin tui in tur chu nitin in thin ang che.
• Toilet-ah chuan hmalam hawi deuh la, i bladder chu a hring vek ang.

Heng zawng zawng hi hmachhawn harsa tak a ni a, mahse hre reng ang che, ni engemaw zat hnuah i naute chu i kuah a ni tawh ang. Chuvangin he hun hi a theih ang anga thlamuang leh chak takin hmang rawh. I doctor hnenah harsatna i neih chuan sawipui hlau suh.