Nang pawh hi mut theih loh i ni em? Mut tlakchham chungchang hi han sawi ila!

Zing thawh a, chakna nei lo ang maia i inhriat a, nilengin i chau a, engmah i ngaihtuah theih loh ni a awm bawk. "Nizan khan ka muhil tha leh tawh lo" tih i ngaihtuah mai thei. Hei hi a takah chuan mut theih lohna , a nih loh leh damdawi lam tawngkam chuan ``Mut theih lohna'' kan tih chu a ni.

Chuti a nih chuan, mut theih lohna chu eng nge ni?

A awlsam zawngin sawi ila, ``(Sleep deprivation)`` chu mi pakhatin mut a mut tlem chuan a ni . Hei hian chhan tam tak a nei thei a ni. Ṭhenkhat chu chhan pangngai, sual nei lo an ni. Mahse, a chang chuan hriselna lama harsatna thenkhat chhinchhiahna a ni thei bawk.

Kan zavaia tan mut hi a pawimawh hle. Mut i mamawh zat hi i kum a zirin a inang lo. Ni khata mut i mamawh zat chu hetiang hi a ni, a vaiin, kum a zirin:

• Nausen piang thar (thla 3 thleng): darkar 14 leh 17 inkar.
• Nausen naupang (thla 4 atanga thla 12 inkar) tan): Darkar 12 leh 16 inkar, nitin mut pawh telin.
• Naupang tê (kum 1 atanga kum 5 inkar) tan): Darkar 10 leh 14 inkar, mut hah pawh tel.
• Sikul kal naupang (kum 6 atanga kum 12 inkar): darkar 9 leh 12 inkar.
• Naupang tê (kum 13 atanga kum 18 inkar): darkar 8 leh 10 inkar.
• Puitling (kum 18 leh a chunglam) tan: Darkar 7 leh 9 inkar.

Mahse, mi thenkhat chuan chawlh hahdamna tha tak nei turin hei aia mut tam an mamawh mai thei. Mi dangte chuan tlem tal an mamawh mai thei. Mahse chu chu a tlem hle. I mut dan a inthlak thut emaw, zawi zawiin emaw a nih chuan doctor nen inbiakna neih a tha ber.

Mut tlakchhamna hi kawng hrang hrangin a thleng thei bawk. Mi thenkhat chuan muthilh lova an harh reng avangin mut an hloh thin. Mi dangte chuan mut pawh ni se, an mut ṭhat loh avângin zing an thawh chuan an chau hle .

Ni khat emaw ni hnih emaw chhung mut tlem hi thil lian tak a ni lo. Mahse, zirchiannaah chuan mut tam lutuk hian hriselna lama harsatna hrang hrang a thlen thei emaw, a tizual thei emaw tih hmuhchhuah a ni.

Mut that lohna leh mut theih lohna hi eng nge a danglamna?

Heng pahnih hi inzawm tlat mah se, `(Insomnia)` leh `(Sleep Deprivation)` tih hian thil chi hrang hrang pahnih a kawk a ni. Ngaihtuah teh, `(Insomnia)` tih awmzia chu mut tum pawhin i muhil thei lo tihna a ni. Chumi awmzia chu engtiang chiahin mut la, mit khap mah la, i muhil thei lo tihna a ni. Amaherawhchu, `(Sleep Deprivation)` tih hian mut hun i ruat tawk lo emaw, i mut tlem emaw, a pahnih emaw tihna a ni. Zan rei tak thlengin hna i thawk a, i phone-ah i awm a, mut hun i nei lo pawh a ni mai thei. Chu chu `(Mut theih lohna)` a ni.

He dinhmun hian tute nge a nghawng? Engtiang chiahin nge a awm?

Mut tlakchhamna hian tu pawh, an nunah engtik lai pawhin a nghawng thei a ni. A tam hle mai. Mithiamte chuan United States-ah ringawt pawh puitling maktaduai 50 leh 70 velin engtik lai pawhin mut theih lohna an tawk niin an chhut. Dik tak chuan kan nunah engtik lai pawhin kan tawng tawh vek a ni. Ṭhenkhat tan chuan a rei zawk a, a nih loh leh a chhan lian zawk avangin.

Engtin nge mut theih lohna hian kan taksa a nghawng?

I hria em, kan taksa system thenkhat siamthat nan leh process thenkhat a awm theih nan mut hi a pawimawh hle. Chu chu hrethiam tûr chuan kan mut huna thil thleng, chu chu mut cycle . He cycle-ah hian stage hrang hrang a awm a.

• Stage 1: Hei hi light sleep a ni . I muthilh veleh a intan a, hun rei lote chhung a daih a, i mut zawng zawng atanga 5% vel a ni.
• Stage 2: Hei hi mut thuk zawk a ni . He stage-ah hian kan mut hun zawng zawng atanga 45% vel kan hmang thin. He percentage hi kan tar chhoh zel chuan a pung zel a ni. Research atanga a lan dan chuan he stage hi hriatrengna dahkhawmna atan leh thil thar zir nan a pawimawh hle.
• Stage 3: Hei hi mut thuk ber a ni . Hei hi mut zawng zawng atanga 25% vel a ni. Hei hi kan tar chhoh zel chuan a tlahniam thin. He stage hi kan taksain a dam leh theih nan leh a insiamthat theih nan a pawimawh hle tih finfiahna a awm. A chhan chu, mut hloh tawh thluak hian he stage hi a dah pawimawh ber a ni. Hetiang dinhmunah hian mi kaihthawh hi a harsa hle. I kaitho pawhin minute 30 vel chu groggy leh unfocused takin an inhria ang.
• REM sleep: `REM` tih hi `(Rapid Eye Movement)` tihna a ni. Mit chu a che chak hle tihna a ni . Hei hi kan mumang stage a ni. Mi chu `REM` muthilh lai hian a mitmeng hnuaiah a mit a kal leh chhuak tih i hmu mai thei.

I muthilh chuan stage khatnaah i lut tlangpui a, chutah chuan stage hnihna leh pathumnaah i lut a, chutah chuan i chhuak leh thin. Chutah chuan `REM` mutnaah i lut a, chutah chuan mumang i nei tan ta a ni. `REM` cycle hmasa ber hnuah mut cycle thar a intan a, stage khat emaw pahnih emaw-ah i lut leh ta a ni. Cycle khat hi minute 90 atanga 120 vel a ni tlangpui. Darkar 8 vel kan mut that chuan chutiang cycle pali atanga panga kan paltlang tlangpui.

Mut tlem vanga taksa system a nghawng

Mut tlakchhamna hian kan taksa peng hrang hrangah nghawng tha lo a nei a.

• Heart and circulatory system: Hun rei tak mut loh hian i thinlung leh circulatory system a tichhe thei a ni. Mut tlachham fo thinte chu thisen sang (hypertension) leh thisen thau sang (hyperlipidemia) , emaw cholesterol emaw vei an hlauhawm hle.
• Metabolic systems: Mi mut tha lote chu Type 2 Diabetes vei an tam zawk hle.
• Immune system: I mut that loh chuan i taksa natural defense system, natna laka vengtu tur chein a thawk tha lo.
• Nervous system: Mut tling lote tan chuan natna hriatna a sang chhoh hi thil awmze nei tak a ni. Hei hian natna an tuar awlsam zawk tihna a ni a, a nih loh leh natna nasa zawk an nei tihna a ni.
• Thluak: Mut tlakchhamna hi i thluak tan a tha lo hle. Mithiamte chuan thluak hnathawhnaah mut hian chanvo a nei tih hre chiang lo mah se, thil zir leh hriatrengna atan mut hi a pawimawh tih an hria a ni. Mut that lohna hian Alzheimer natna ang chi natna a thlen thei tih finfiahna engemaw zat a awm.
• Rilru hriselna: Mut tam loh hian i rilru hriselna a nghawng tha lo thei bawk. I rilru put hmang enkawl leh process a ti harsa thei hle. Mi mut tam lote hian lungngaihna leh lungkhamna ang chi natna lanchhuahna an nei tam zawk a ni .

Mut that lohnain nghawng a neih dan chu a chhan leh a rei zawngah a innghat a ni. Mi chu mut a tlakchham rei poh leh a nghawng chu a na zual zel a ni.

Mut that lohna avanga lo awm thei dinhmun

Mut tlem hian natna thenkhat i vei theihna a tipung thei a, i neih tawh chuan a ti na zual thei bawk.

• Type 2 Diabetes a ni
• Thisen sang (Hypertension) 1.1.
• Thau lutuk
• Mut theih lohna (obstructive Sleep Apnea) a ni
• Vascular natna a ni
• Thai
• Lung natna
• Lungngaihna
• Hlauhthawnna
• Rilru lama harsatna (Psychosis) nena inzawm dinhmun .

Mut that lohna chhinchhiahnate chu engte nge ni?

Mut tlem hian symptom tam tak a thlen thei. A lan chhuah dan tlangpui thenkhat chu:

• Nilengin mutthilh a ni.
• Chau.
• Thinrimna (Iritability) a awm.
• Thil ngaihtuah harsa, ngaihtuahna seng leh thil hriat reng harsa.
• Reaction hun chhung a slow.
• Lu na .

Mut tlakchhamna a chhunzawm zel chuan a natna lan chhuah dan chu a na zual sauh sauh a ni. Heng natna lan chhuahna na tak takte hi zu in hnua zu ruih hmangte nen an inang fo thin.

• "Microsleeps": Second engemaw zat mut a, chutah harh leh.
• Mit chetna thunun loh (Nystagmus).
• Thusawi chiang taka sawi harsa.
• Mitmeng tlahniam (Ptosis).
• Kut a nghing.
• Visual leh tactile hallucinations te a awm thin.
• Rorelna dik lo.
• Reckless, reckless thiltih.

Mut theih lohna stage hrang hrang

Mut hloh vek, mut i hmu lo tak tak tihna chu stage engemaw zatah a thleng thin.

• Stage 1: Hei hi darkar 24 tal i mut loh lai a ni. Hetiang dinhmunah hian mut theih lohnain nghawng a neih chu zu ruih lutuk, lirthei khalh theih loh ang mai a ni.
• Stage hnihna: Mut that lohna chhinchhiahna pangngai chu a nasa zual sauh sauh thin. Mi tam tak chuan he stage-ah hian ``microsleeps'' an tawk a, chu chuan ngaihtuahna leh ngaihtuahna fim tak a ti harsa hle.
• Stage Pathumna: Hetiang stage-a awmte hian symptom na tak tak an nei a, chu chu hallucination ang chi hi a ni. An chhehvêla mite nêna inbiak pawh harsa an ti thei bawk.
• Stage Palina: Mut that lohna chhinchhiahna chu a sang ber a thleng. A chunga kan sawi tak symptoms te hi a na zual zel a. Hallucinations hi a awm fo thin a, thil tak tak leh thu dik lo thliar hran a harsa ta hle.

Mut that lohna chhante chu engte nge ni?

Mut tam loh chhan tam tak a awm thei. Chung zinga tam tak chu i nunphung nena inzawm a ni.

• Shift hnathawh: A bik takin zan lama hnathawh.
• Zu in hman: A bik takin zu ruih hmang.
• Ni tlai lama caffeine ang chi stimulant ei: Ngaihtuah teh, mi thenkhat chuan chawhnu lama tea emaw coffee emaw an in hnuah zanah an muhil thei lo a ni lawm ni?
• Mut dan tha lo (Sleep hygiene): Mut hmaa phone en leh zan rei tak thlenga TV en ang chi thil.
• Stress level sang: Exam, hnathawhna hmuna harsatna, leh chhungkaw harsatna ang chi thil vang.
• Hmun thar, hriat loha mut: hotel-a awm ang maia, midang ina mut.

Amaherawhchu, damdawi lam thil vangin mut tlakchhamna hi a awm thei bawk. Entirna thenkhat chu hetiang hi a ni:

• Sleep apnea vangin mut quality tha tawk lo.
• Thluak natna chhe thei tak tak Alzheimer natna emaw Parkinson natna emaw a awm thei.
• Mental health issues: Hemi chungchang hi tlem kan sawi leh ang.
• Concussion leh thluak hliam na tak tak te.
• Na.
• Mu thei lo.
• Restless Ke natna (Restless Leg Syndrome) a ni.
• Parasomnias hi mut tibuaitu, zan lama hlauhthawn, mutthilh leh mut chak lohna te a ni.
• Damdawi thenkhat, corticosteroid leh stimulant te.
• Hun rei lote chhunga natna chi hrang hrang, khawsik leh flu te.

Rilru hriselna lama harsatna nei

Mut hian i rilru hriselnaah nghawng lian tak a nei a, mut hian i rilru hriselna a nghawng thei bawk. Cycle ang mai a ni a, thil pakhat a nasat chuan a dang chu a chhe zual zel a ni. Entirnan, lungngaihna hian mut a ti harsa thei a, chuvang chuan mut i hloh a, chu chuan lungngaihna a tizual thei a ni.

Mut tichhe thei rilru lam hriselna lama harsatna thenkhat chu:

• Hlauhthawnna
• Bipolar disorder a ni
• Lungngaihna
• Mania tih hi a ni
• Panic disorder a ni
• Post-traumatic stress disorder (PTSD) a awm a, a rilru a hah lutuk a, a rilru a buai em em bawk.
• Mut hlauhna (Somniphobia) .

Hei hi hri kai theih a ni em?

Ni lo, mut theih lohna hi kai theih a ni lo. Midang hnen atangin i man thei lo va, mi dang hnen atangin i man thei hek lo.

Engtin nge mut theih lohna hi kan hriat theih ang?

Doctor chuan i mut theih lohna chu i natna lan chhuah dan te, i hriselna chanchin te, leh nitin leh zan lama i tih dan te zawtin a hre thei tlangpui. Mahse, a châng chuan mut theih lohna nena inzawm thil dang a awm leh awm loh enfiah belh a ngai ṭhin.

• Sleep Apnea Test: Hei hi Polysomnogram an tih test hmanga tih theih a ni a, chu chu damdawi inah zan khat chhung tih theih a ni a, in lama tih theih tur hmanrua hmanga tih theih a ni bawk.
• Electroencephalogram (EEG): Hei hian i thluak electrical activity a test thin. Neurologist chuan i thluak hnathawh dan a enfiah thei a, i mut tibuai thei thil danglam a awm em tih a enfiah thei bawk.
• Actigraphy: Hei hi watch ang deuha inbel theih a ni. I mut dan a enfiah a, i mut dan chu mi pangngai nen a danglam em tih a enfiah bawk. Hei hi circadian rhythm disorder ang chi natna hriatchhuahna atan a pawimawh hle.
• Multiple Sleep Latency Test (MSLT): Hei hian nilengin mi a muhil em tih a test thin. Narcolepsy ang chi natna hriatchhuah nan an ti fo thin.
• Maintenance of Wakefulness Test (MWT): Hei hian mi pakhat chu awlsam taka muthilh theih lai pawhin a muhil thei em tih a test a ni. Sleep apnea ang chi, driver-te ang chi, safety screening neihna atana tih a ni.

Doctor-in rinhlelhna a neih chuan test dang a ti thei bawk. I doctor hi eng test nge i tana tha ber tih leh engvangin nge tih a nih tih sawifiahtu tha ber a ni.

Hei hi engtin nge enkawl theih ang? Dam theih a ni em?

Mut that lohna chhan tam tak a awm avangin damdawi pakhat chauh a awm lo. A chhan a zirin enkawl theih a ni fo. Amaherawhchu, mut theih lohna enkawl dan erawh a inang lo thei. Enkawlna thenkhatah chuan mi mut dan (a nih loh leh mut dan tur inbuatsaihna) tihdanglam hi an ngaih pawimawh ber a ni. Enkawlna dangte chuan mut tibuaitu eng pawh enkawl hi an ngaih pawimawh ber a ni.

Mut hloh leh a kaihhnawih natna enkawlna hman tlanglawn thenkhat chu:

• Nungchang inthlak danglamna: Mi tam tak chuan an mut dan leh mut hmaa tihdanglamna tenau te siamin mut hloh an veng thei a ni.
• Damdawi: 1.1.Damdawi chi hrang hrang hian muthilh theih nan leh muthilh reng turin a pui thei che a ni. Damdawi thenkhat phei chuan i mut dan pawh a thlak danglam thei. Damdawi thenkhat chuan mumang chhia leh mut tibuaitu dangte pawh a tiziaawm thei bawk. Amaherawhchu, mutna damdawi tam tak hi tih dan siam thei a nih avangin doctor-te chuan fimkhur takin an pe thin.
• Thâwk ṭanpuitu: Sleep apnea, mut laiin thawk a titawp thei a, kawng hrang hrangin enkawl theih a ni. Chung zingah chuan pillow leh support hrang hrang, hmui vengtu, jaw position siamrem thei, thawkna kawng zau zawka surgery, leh i mut laiin thawkna kawng hawn reng thei positive airway pressure (PAP) machine te a ni.

Enkawlna avanga harsatna leh side effect hrang hrang a awm thei. Enkawlna, i mut hloh chhan bulpui leh thil dang dangah a innghat a ni. I doctor chuan i dinhmun bik atana harsatna emaw, side effect emaw awm thei tur chungchangah thurawn a pe thei ber che a ni.

Engtin nge ka in enkawl ang a, ka symptoms te hi ka enkawl ang?

Mut tlakchhamna hi buaina tlanglawn tak a ni. A tam zawkah chuan mi pakhatin a mah chauhin a enkawl thei a ni. Mahse, mahni chauha enkawl i tum a, i natna lan chhuah dan a awm reng chuan doctor i biak tur a ni. A bik takin ``Sleep Apnea'' (i.e., mut laiin thawk i chawlhsan chuan) symptom i neih chuan doctor lam pan a pawimawh hle. Hetiang dinhmun hi enkawl loh chuan harsatna lian tak, nunna atana hlauhawm tak pawh a thlen thei a ni.

Mut hloh enkawlna leh venna atana i tih theih tha ber berte chu:

• Thil tih dân bik nei rawh: I mut dân inang lo vawn reng chuan i mut ṭhat dânah danglamna nasa tak a siam a ni.
• Mut hun tur ruahman: I kum nena inmil mut hun tur siam rawh.
• Eng êng tak leh electronic hmanrua hmanga inhriat lohna khap rawh: Mut hma hnaih deuha heng hmanrua aṭanga êng lo chhuak hian i taksa natural sleep-wake cycle a tibuai thei a ni. Mut hma darkar khat tal i phone, tablet, TV hman kha bansan rawh.
• Zu in leh mut dawn hnaihah chaw rit tak ei loh tur: Mut hmaa riltam i tih chuan chaw rit tak ei hi a tha ber.
• Taksa tihchakna hian a pui thei: Kea kal ang chi thil awlsam tak pawh ni se, thawkrim reng hian i mut thatna a pui thei a ni.
• Mutna damdawi-ah innghat suh: Counter-a lei theih mutna damdawi leh damdawi dangte pawhin hun rei tak chhung chu i mutnaah nghawng ṭha lo tak a nei thei a ni. Mut kaihhnawih damdawi eng pawh i ei fo a ngai a nih chuan i doctor-in a pek leh a tih angin ei ngei ngei tur a ni.

Engtiang chiahin nge enkawl hnuah ka dam leh ang?

Mut tlachham atanga dam leh hun chhung hi thil engemaw zatah a innghat a ni. A nasat dan leh a awm rei danah pawh a innghat bawk. Mi tam zawk chu ni engemaw zat – a nih loh leh zan khat chauh pawh ni se – mut tha, mut tawk hnuah an dam leh thei a ni. Amaherawhchu, mi thenkhat chuan hun rei tak mut theih lohna atanga an dam leh theih nan ni eng emaw zat mut that an mamawh a ni.

Engtin nge mut theih lohna hi ka tihziaawm theih ang? A veng vek thei ang em?

Mut that lohna i neih theihna chu i ti tlem thei a ni. Mahse, a pumpelh vek theih loh. A lo thlen chhan tam tak a awm a, chung zinga tam tak chu thil pangngai leh nunah engtik lai pawha beisei tur a ni. Chuvangin mi zawng zawng hian engtik lai pawhin mut theih lohna level engemaw chen kan tawng vek a ni.

Mut that lohna hlauhawmna tihziaawm nan a chunga kan sawi tak mut thianghlimna tha zawm leh mut tlem theihna hun i neih theih nan hian danglamna nasa tak a thlen thei a ni. Amaherawhchu, mut tlakchhamna thenkhat chu chhan eng emaw avangin ven theih a ni lo a, a bik takin damdawi lam thil vang a nih chuan.

Chutiang dinhmunah chuan i tih theih ṭha ber chu tihkhawtlai lova Doctor pan mai hi a ni. Diagnosis hmuh hmasak leh a tul chuan enkawl tan hian he harsatna hian nghawng a neih chu a ti tlem thei a, harsatna lian zawk a thlen loh nan a veng thei bawk.

Hetiang dinhmun hi ka neih chuan eng nge ka beisei theih ang?

Mut tlakchhamna i neih chuan i hriat tur lian ber chu hahna hi a ni. Mut i hloh tam poh leh hahna i nei nasa zawk a, symptoms a na zual zel bawk. A tâwpah chuan, mut harsatna nasa tak neite chuan nilengin, hnathawh lai pawhin, mutthilh harsa an ti ang.

Mut tlakchhamna a awm reng chhung chuan he harsatna nei te hian nitin hnathawhna tibuaitu symptoms an nei thin. Hun rei tak emaw mut tam lutuk emaw hian thluak a tichhe thei tih finfiahna a awm bawk . Mut tlakchhamna hi a takin tihdanglam theih a nih leh nih loh, a nghawng chu a awm reng em tih hriat tumin zirchianna neih mek a ni bawk. Tuna data atanga a lan dan chuan hei hi mut that chuan tihdanglam theih a ni.

Mut harsatna nei te pawhin a nghawng hi an ngaihthah fo bawk. Zirchianna atanga a lan dan chuan mut that lohna nei te hian an thluak, taksa leh theihnate a nghawng nasat zia hi an hre lo fo thin.

Mut tlakchhamna hian eng chen nge a daih?

Mut tlakchhamna hi miin a mut tawk loh chhung chuan a daih reng a ni. Hei hi zan khat chauh a ni thei a, a nih loh leh kar tam tak, thla tam tak, a nih loh leh kum tam tak pawh a daih thei bawk. Miin mut a tlachham a nih chuan mut tling, quality tha tak a neih chuan a dam leh thei a ni. Mahse, mut tlakchhamna hi a nasat emaw, rei tak a awm tawh emaw chuan mi pakhat a dam theih nan ni engemaw zat – kar khat pawh a ngai mai thei.

Hetiang dinhmun hi eng nge a thlir ang?

Mut theih lohna tur thlirna chu a inang lo thei a, a bik takin a thlen chhan, a nasat dan leh a rei zawng a zirin a inang lo thei hle. I hriselna zawng zawng leh i damdawi lam dinhmun dang i neih danah pawh a innghat bawk. Mut tlakchham hi direct-a hlauhawm a nih loh laiin, i chau lutuk chuan i ngaihven kim ngai hna, lirthei khalh ang chite tan hlauhawmah a dah thei che a ni.

Vanneihthlak takin mut theih lohna hi enkawl theih a ni tlangpui. Amaherawhchu, i chunga thil thleng nia i hriat chuan, i doctor nen sawipui a pawimawh. "Thil lian tak a ni lo" tia brush off a awlsam laiin, mut theih lohna hi doctor-te'n natna an hmuhchhuah leh enkawl theihna tura puitu clue pawimawh tak a ni thei. Natna dang dam lehna a tikhawtlai thei bawk a, a ti na zual thei bawk a, chuvangin doctor nena inbiakna neih a pawimawh hle.

Engtin nge ka in enkawl ang?

Mut that lohna i neih chuan i mut thatna tura thawh a pawimawh. Hei hian a hun taka mut tlem leh quality sleep i neih theih nan a huam tel bawk. A chunga kan sawi tak mut thianghlimna tha chungchanga tips te hian a pui thei hle. I doctor pawhin a pui thei che a, a kaihruai thei bawk che a ni.

Engtikah nge Doctor ka hmuh ang?

Mut that lohna bakah sleep apnea symptoms i neih chuan doctor pan tur a ni. Tin, i mut dan leh nungchang i siam that hnuah pawh i mut that lohna a lo tha lo a nih chuan Doctor i la pan tur a ni.

Mut tlakchham vang chauh hian emergency room-a kal a ngai lo. Mahse, heart attack leh stroke ang chi natna khirh tak tak i neih theihna a tipung thei a, chu chu damdawi lam pan vat a ngai a ni.

A tawp berah chuan hriat reng tur pawimawh ber (Take-Home Message) .

Mut tlem hi thil tenawm tak angin a lang thei a, mahse nitin hnathawh leh nunphungah nghawng tha lo lian tak a nei thei a ni. Hriselna lama harsatna dang engemaw zat a thlen thei bawk a, chung zinga ṭhenkhat chu hun kal zelah hlauhawm tak a ni thei bawk.

Mut tlakchhamna i neih chuan ngaihthah suh. Mut thatna tur thil tam tak a awm a. Chutiang chuan hna a thawk lo a nih chuan doctor pan tur a ni. Mut tlakchhamna i neih leh neih loh te, harsatna a nasat dan te, a lo awm chhan te an hre thei a, enkawl dan tur an rawt thei bawk. A hmaa hriatchhuah leh enkawl a nih chuan i mamawh mut chu i hmu thei ngei ang. I mut chu uluk takin enkawl rawh, a chhan chu nun hrisel nei tur chuan mut that hi a pawimawh em em a ni!

` Mut, mut theih lohna, mut theih lohna, hahna, hriselna, rilru hriselna, mut stage hrang hrang