Zana mut pawh i harsat em? Heng mut harsatna te hi han sawi ila!

Zanah mut theih lohvin khumah i toss leh turn thin em? A nih loh leh i muhil tha hlein i hria a, mahse a tuk zingah i harh chuan nilengin i chau hle a, i muhil hle tih i hria em? Hengte hi a chang chuan harsatna lian tham a ni lo. Mahse he dinhmun hi a la awm reng a, nitin i hnathawhna a nghawng chuan mut harsatna i nei thei bawk. Lungngai suh, hei hi mi tam takin harsatna an neih a ni. Vawiin hian engkim hi a awlsam zawngin sawi ila.

A awlsam zawngin, heng mutna lama harsatnate hi engte nge ni?

Mut harsatna, a nih loh leh mut harsatna hi kan taksain a mamawh mut leh chawlh hahdamna a neih theih lohna tur dinhmun a ni. A chi hrang hrang 80 chuang a awm. Kan mut dan kawng pathum an nghawng ber a, chungte chu:

• Sleep Quality: I mut that leh thuk dan.
• Sleep Timing: I mut tan hun leh tihtawp lohvin i mut chhunzawm theih leh theih loh.
• Sleep Quantity: Eng chen nge i mut a, eng chen nge i harh reng.

Kan vai hian a chang chuan mut harsatna kan nei vek a. Chu chu thil pangngai a ni. Mahse, a hnuaia thilte hi i tawn chuan mut harsatna i nei niin i ngai mai thei:

• Mut chhunzawm zel harsatna i neih chuan .
• If you feel extremely tired and sleepy during the day , zan khatah darkar sarih tal i mut pawhin.
• Hei hian nitin hnathawh pangngai tih a tiharsa che a nih chuan .

Mut harsatna chi hrang hrangte chu engte nge ni?

Mut harsatna hi chi hrang hrangah then theih a ni. He in\henna hi a hun hunah inthlak danglam \hin mah se, tuna international classification pawm tawh angin category lian engemaw zat a awm a ni. Eng nge an nih i han thlir teh ang.

Kan zinga mut harsatna tam ber

Heng main category hnuaiah hian condition dang tam tak a awm bawk. Chung zinga ṭhenkhat chu:

• Chronic insomnia: Hetiang dinhmun hi zan lama mut harsatna i neih lai te, emaw, zan lama i harh a, chutah i mut leh theih loh hunah a lo awm thei a, thla thum tal, kar khat chhunga ni tam zawkah. Hei hian nitin thinrim leh chau takin a awmtir thei che a ni.
• Obstructive sleep apnea: Hei hi i mut laiin thawk a chawlhsan a, chu chuan thawk ri nasa tak a thlen thin. Hei hi mut tibuaitu lian tak a ni.
• Restless legs syndrome: Restless legs syndrome: A bik takin zan lama muthilh tumnaah, chawlh laiin ke a kal leh hma leh a inher chhuah hian rilru hahdam lo leh rilru hahdamna a awm.
• Narcolepsy: Nitin engtik lai pawha mut tan nghal , thunun theih loh. Hei hian nitin hnathawhnaah nghawng lian tak a nei thei a ni.
• Shift work sleep disorder: Zan lama thawk thinte hian shift hna an thawh vang te, mut hun laia an mut theih loh vang te, hnathawh loh hun laia mut theih loh vang te hian mut an harsat phah thin.
• Mut hun sawn hlat (delayed sleep phase syndrome):A tlangpuiin, i mut hun pangngai aiin darkar hnih tal i muhil thin. Zing thawh a harsa hle. Hei hi sikul kal naupang leh thalai zingah a tam zawk.
• REM sleep behavior disorder: Kan mutnaah `REM` (Rapid Eye Movement) an tih hi mut thuk tak chhunga mumang acting out. Chu chu tlan kan mumang a nih chuan khum atanga tlan chhuakin au chhuah kan tum tak tak tihna a ni.

Engzat nge mut kan mamawh tak tak?

Kan taksa a thawh theih nan mut hi a pawimawh hle. Mut i mamawh zat hi midangte nen chuan a danglam deuh mai thei. Mahse a tlangpuiin doctor-te chuan puitlingte chu ni khatah darkar 7 leh darkar 9 inkar mut turin an rawt a ni . Naupang leh naupang tête pawhin mut an mamawh lehzual a ni.

Mut that lohna chhinchhiahnate chu engte nge ni?

Mut harsatna chhinchhiahna hi a chi hrang hrang a zirin a inang lo thei. Mahse a lan chhuah dan tlangpui thenkhat a awm. Hengte hi zan leh chhun lama symptom-ah i then ang u.

Heng symptoms te hi i neih a, nitin hnathawhna a nghawng a nih chuan doctor nen inbia ngei ang che.

Mut harsatna thlentu engte nge ni?

Mut harsatna thlentu pakhat chauh a awm lo. A thlentu thil tam tak a awm thei. Mut harsatna chi hrang hrang a zirin a chhan pawh a inang lo. A chhan tlangpui thenkhat chu hetiang hi a ni:

• Damdawi lam thil dang: Mut harsatna hi thinlung natna, thawhah, natna rei tak, leh thluak lam natna te chhinchhiahna a ni thei.
• Rilru lam harsatna: Mut theih lohna hi lungngaihna emaw lungkhamna emaw ang chi natna nen a inzawm fo thin.
• Genetic factors: Mut harsatna thenkhat hi thlahtute atanga lo chhuak a ni thei.
• Damdawi: Damdawi thenkhat hian side effect angin mut a tibuai thei a.
• Nunphung: Zan lama hnathawh, mut hmaa coffee, tea, zu, etc. in te.
• Kum: Kum upat deuh deuh hian mut dan a danglam fo thin. Kum 65 chunglam zinga a chanve vel chuan mut harsatna chi khat an nei a ni.
• Stress: Hnathawh leh chhungkaw harsatna avanga stress awm hi mut hmelma lian ber pakhat a ni.

I mut tawk loh chuan eng nge thleng ang?

I ngaihtuah mai thei, "Nizan khan ka mut tawk lo a nih chuan engtin nge ni ang?" Mahse hun rei tak chhung chu mut that tawk loh hian i ngaihtuah aiin kan taksa leh rilru a tichhe nasa zawk a ni.

Mut tam loh hian hetiang hi a thlen thei a ni:

• Zir harsa, thil hriatreng leh thutlukna siam harsa.
• Thinrim thuai leh rilru natna thunun harsa.
• Reaction time slow zawk (hei hian accident thlen theihna a tipung).

Hun rei tak chhung chu mut tlakchhamnaNatna khirh tak tak, type 2 diabetes, thinlung natna, thau lutuk, depression, leh dementia te a tipung a ni.

Engtin nge mut harsatna hi hriatchhuah leh enkawl a nih?

Doctor i pan hunah i mut dan te, i natna lan chhuah dan te a zawt ang che a, taksa enfiahna pawh a nei ang.

Diagnosis tih a ni

• Sleep diary: I doctor chuan i mut dan te, i mut hun te, i harh hun te, zanah vawi engzat nge i harh tih te, leh nitin i mut loh leh i mut loh te diary ziak turin a ti thei che a ni. Hei hian i mut dan tur ngaihtuahna tha tak a pe thei che a ni.
• Polysomnogram emaw Sleep Study: A châng chuan, mutna lama mithiamte hnênah refer i ni thei a, damdawi in emaw, hmun dangah emaw zan khat riah turin an ti thei bawk. I mut lai hian i thluak wave, heart rate, thawk dan leh taksa che velte chu hmanraw bik hmangin an enfiah thin. Hei hi `muthilh zir` an ti a.

Enkawl dan tur

Mut harsatna enkawl dan chu a chhan leh chi hrang hrangah a innghat. Enkawl dan hi mi hrang hrangah a inang lo thei.

• Nunphung thlak danglam (Sleep Hygiene): Hei hi tih tum hmasak ber a ni fo. Chu chu mut thatna atana mamawh boruak leh tih dan siam tihna a ni. (Hemi chungchang hi chipchiar takin kan sawi dawn a ni).
• Cognitive Behavioral Therapy (CBT): Hei hi talking therapy a ni a, mut chungchanga i ngaihtuahna tha lo leh hlauhna te thlak danglamin, i mut theihna tur kawng hrang hranga ngaihtuah dan tur zirtirna pe thin a ni.
• Damdawi: A then phei chuan i doctor chuan hun rei lote chhung atan mutna damdawi emaw damdawi dang emaw a pe thei a. Mahse , doctor prescription tel lo chuan damdawi dawr atangin mutna damdawi i ei ngai lovang.
• CPAP machine: Obstructive Sleep Apnea vei tan chuan CPAP (Continuous Positive Airway Pressure) tih machine hman a tha a, chu chuan mut laiin hnar chunga mask bun hmangin boruak a pe chhuak thin.

Mut that theihna tura nangmah ngeiin i tih theih tur (Sleep Hygiene) .

Mut that hi tih dan phung a ni. Hetiang tih dan i neih theihna tura puitu tur thil thenkhat chu hetiang hi a ni.

• Mut theihna hmun tha siam rawh: I mutna pindan chu a lum a, a reh a, a thim tur a ni. Thawmin a tibuai che a nih chuan earplug hmang rawh. Light hian a tibuai che a nih chuan blackout curtain hmang ang che.
• I mut hmain i rilru tifai rawh: I harsatna leh naktuk lama i tih tur te ngaihtuah hian i muthilh loh nan a veng thei che a ni. Chuvangin, mut hma darkar khat vel chu lehkhabuah ziak la, dah bo rawh. "Zanin ka mut loh chuan naktuk hi a tawp mai ang" tih ang chi ngaihtuahna tha lo ngaihtuah suh.
• I khum chu mut leh sex atan chauh hmang rawh: TV en te, phone check te, hnathawh te, khumah chaw ei kha bansan rawh. Hei hian i thluak chu khum chu mutna nen a inzawm tir ang.
• Mut hma leh thawh hun tur ruahmanna siam rawh: Nitin hun khata mut leh thawh chu tih danah siam rawh. He routine hi zawm tlat tum la, weekend leh holiday-ah pawh.
• Darkar en reng suh: I mut atanga minute 20 chhunga i muhil thei lo a nih chuan, khum atanga tho la, pindan dangah kal la, lehkhabu chhiar la, a nih loh leh hla thlamuanthlak tak tak i ngaithla thei lo a nih chuan. Mahse, i phone, tablet, TV lam hawi suh. Mut hahdam i hriat hunah khumah mu leh rawh.
• Exercise: Nitin exercise neih fo hian mut a ti tha thei hle. Mahse, mut atanga darkar 4 chhungin exercise hahthlak tak tak hi pumpelh tur a ni.

Mut hmain heng thilte hi hlat takin awm rawh.

Mut that i duh chuan mut hma darkar 3-4 velah heng thil lakah hian inthiarfihlim a pawimawh hle.