Ni khat chhung chu hnungzang natna nen chuan kal tlang a harsa . Mahse, zan mut hahdam chu a harsa zawk. Eng chen nge khumah i toss leh turn thin, mutna tur hmun tha tak i hmu thei lo? A chang chuan khum atanga i tho thei lo emaw, i lut thei lo emaw tih khawpa natna i nei thin? Hei hi condition tibuaitu tak a ni tak zet.
Mahse kan hriselna zawng zawng atan mut that hi a pawimawh zia kan hre vek. Zirna hrang hrangah phei chuan nunphung tha tak nei te chu an hriselna lama lungawi vak lo te aiin minute 18-23 vel an mu tam zawk tih hmuhchhuah a ni. Tin, mut tlem hian natna laka i hriatna a tipung tak zet bawk. Chuvangin hnungzang natna leh mut theih lohna hi vicious circle ang mai a ni a, a inzawm tlat a ni. Vawiin hian he vicious circle atanga chhuah dan tur leh hnungzang natna neia mut that dan tur kan sawi dawn nia.
Sleep Cycles
Calculate regular sleep cycles based on bedtime or wake up time
1. I mutna tur hmun remchang ber zawng rawh.
Mut dan thenkhat chuan i hnungzang natna a tihziaawm thei a, chuvangin i tan a nuam ber tur zawng tum ang che. I ke inkar emaw, i ke hnuaiah emaw pillow hmanga mut chu a \angkai thei a, chu chu extra support atan a ni.
- Side sleeper i nih chuan: I khup inkarah pillow dahin mu la, i khup chu i rilru lam hawiin tlem a ben bawk ang che. Hei hian i hips, buttocks leh spine te chu a align reng theih nan a pui ang.
- I hnungzang chunga i mut chuan (சித): I khup hnuaiah pillow dah la. A dang pawhin towel te tak te chu roll up la, i hnungzang hnuaiah, curve tlem awmna hmunah dah la. Hei hian i hnungzang tanpui tha tak a pe ang.
- I pum chunga mut loh tur: Hei hi i hnungzang chunga pressure petu ber position a ni. Chuvangin, hetiang dinhmunah hian a theih ang anga mut loh tur a ni. Kawng danga i mut theih loh chuan i pum hnuaiah pillow dah la. Hei hian i hnungzang a pressure chu a tihziaawm deuh ang.
Ngaihtuah teh, i pum chunga mut dan kha i bansan thei lo a nih chuan trick tlem a awm. T-shirt hmalam pocket nei ha la, chu pocket-ah chuan tennis ball dah la, i mut hmain. Tichuan, i pum lam hawi let chuan a harsa dawn a, chuvang chuan i tih dan chu i titawp mai ang.
2. Mattress tha thlan hi a pawimawh hle.
A vaiin kum 6-8 danah i mattress thlak dan tur i ngaihtuah tur a ni. Support leh comfort tha zawk pe turin mattress thar i mamawh mai thei. Zirchianna pakhatah chuan mi 63% chuan mattress thar an hman hnuah an hnungzang natna aṭangin an reh nasa hle tih an sawi.
Mattress thar siamna tur budget i neih chuan dawrah kal a, mattress tlemte "test drive" chu hlau suh. I pheikhawk phelh la, i mut dan pangngaiah minute engemaw zat mu la, i mut dan pangngaia i ruhro awm reng theihna turin mattress hian a puih tawk em tih en rawh.
I duh ang mattress chi chu i taksa pianzia a zirin a ni .
- I hip hi i kawr aiin a zau zawk a nih chuan mattress tlem a nem zawk hi a tha zawk mai thei a, a chhan chu i ruhro a dinglam theih avangin.
- I hip leh i ruhro a inmil chuan mattress tlem a nghet zawk chu a nuam zawk mai thei. Support tam zawk a pe ang che.
Doctor-te chuan firm mattress hmang turin an ti thin. Mahse tunah chuan zirchianna atanga a lan dan chuan mattress nghet tak chunga mu thinte hian natna an nei tam zawk. Chutiang bawkin mattress nêm lutuk pawh hi harsatna a ni. Anni hian ruh (joint) a pil lut thei a, natna nasa zawk a thlen thei bawk.
A thar i lei hmaa i tih tur tha ber chu i thiante in leh hotel-ah te, i tan eng chi nge i duh tih hriat chian nan mattress chi hrang hrang enchhin hi a ni.
Natural Pain and Sleep Wellness Care
Herbal wellness products for back pain, joint pain and insomnia.
Check Availability →3. Khum a luh leh chhuah dawnin fimkhur hle ang che.
Hei hi thil awlsam tak angin a lang thei a, mahse a pawimawh hle. I kawrfual hmalam pan a, rang taka jerking movement tih hian i hnungzang na a ti na zual thei.
Thil tih dan dik: 1.1.
1. Khum atanga i thawh dawnin a sir khatah hawi hmasa phawt ang che.
2. Tichuan, i kut chu khumah hmet la, i taksa chu chawi sang rawh.
3. Tunah chuan ka pu, i ke chu leiah dah la, khum atangin tho rawh.
4. Zana i mut dawnin a lehlamah chutiang bawk chuan ti thin ang che.
4. I core muscle te tichak rawh
Exercise neih fo hi mut thatna tha tak a ni a, mahse i ‘core’ muscle, a bik takin i pum, hip, lower back, leh buttocks- a awmte tichaktu exercise hian hnungzang natna a tihziaawm thei a ni.
Heng ruhte hi a chak leh a inthlak danglam chuan zan lama hnungzang na leh taksa ruh tight nghal mai ang chi thilte chu a tlahniam thin. Chumi atan chuan Plank pose hi exercise tha tak a ni. I kut chu i kekawr bul hnuai chiahah leiah dah la, i ke chu dinglam hawiin i phar la, i taksa chu line dik tak pakhatah dah rawh. He pose hi a tir lamah second 15-30 vel chelh tum ang che.
5. Mut hmain yoga exercise light tak tak kan ti ang em?
Research atanga a lan dan chuan yoga emaw stretching exercise emaw tih hian hnungzang natna a tihziaawm thei a ni. Tin, i stress level a tihziaawm thei a, i mut that theih nan a pui thei bawk.
Mahse, hre reng ang che, i doctor nen inbiakna neih a pawimawh hle a, eng pose nge i tan a him tih leh eng pose nge natna tipung tih zawh a pawimawh hle.
6. Damdawi hian a pui thei maithei.
Damdawi thenkhat chu i mut theih nan a pui thei a, chutih rualin hnungzang natna pawh a tiziaawm thei bawk. Mahse hengte hi enkawlna ruahmanna kimchang takah chauh hman tur a ni a, i doctor thurawn hnuaiah chauh hman tur a ni. Mahni damdawi ei hian a pawi hle thei a ni.
| Ruihhlo chi hrang hrang | Entirnan | Eng nge hriat tur |
|---|---|---|
| Natna tihdamna hman tlanglawn (Over-the-counter) . | Aspirin, Paracetamol (e.g. Panadol), Ibuprofen (e.g. Brufen) te hi a tha ber pawl a ni. | Hun rei lote chhunga hman atan a tha. "PM" brand thenkhatah pawh hian mut tirtu damdawi a awm bawk. Damdawi lam thurawn hnuaiah la rawh. |
| Prescription Sedatives te pawh a awm | Eszopiclone (Lunesta), Zolpidem (Ambien) tih te hi a ni | Damdawi lam thurawn pek a pawimawh. Mut dan siam thar lehna atan a pui thin. |
| Damdawi dang pek chhuah | Amitriptyline, Duloxetine (Cymbalta), Cyclobenzaprine (Flexeril) te a awm bawk | Hengte hi depression emaw muscle relaxation damdawi a ni a, mahse nerve na tan pawh a pui thei bawk. Damdawi lam thurawn hnuaiah chauh hman tur. |
7. Mut hmaa tih dan tha engemaw zat nei rawh
Nitin hun khata mut tum ang che. I mut hmain thil engemaw ti rawh. Entirnan, alarm set, inchei, ha sil, etc. khumah lehkha chhiar, hnathawh, TV en suh. I khum chu mutna hmun mai a ni tih ngaihtuah turin i thluak kha zirtir rawh.
8. Stress tihziaawm
Stress hi mut theih lohna thlentu lian tak a ni. Stress leh hnungzang natna hi inzawmna a awm bawk. Chuvângin, i rilru hahdam theih dân leh i rilru hahdam dân kawng zawng rawh. I rilru put hmang tuar turin zu in suh, i mut a ti na zual mai dawn a ni. Exercise light leh meditation ang chi thil hi han ti ve teh.
9. Beih hi bansan suh!
Zan mut thatna tha ber chu i hnungzang natna tihbo hi a ni. Mahse chu chu a theih reng reng lo. I mut leh natna tichhe thei thil dang, lungkhamna leh lungngaihna te pawh i enkawl a ngai mai thei bawk. Mi tam tak chuan natna hi an tuar chhuak thin. Mahse, natna hi enkawl theih a ni tih hre reng ang che. Chuvangin i tana tha tur damdawi zawng chu beidawng suh. I doctor nen inhawng takin sawi rawh.
Take-Home Thuchah a ni
- I mutna position hian hnungzang natnaah nghawng lian tak a nei a ni. I sir emaw, i hnungzang emaw-ah mu la, pillow dik tak hmangin mu rawh.
- Mattress tha tak chu i hriselna atana investment a ni. Kum 6-8 chhungin vawi khat tal i mattress kha enkawl thin ang che.
- I core muscles tichaktu exercise tih hian hun rei tak chhung chu hnungzang natna a tihziaawm thei a ni.
- Damdawi lam thurawn tel lo chuan mutna damdawi emaw, natna tidamtu chak tak emaw hmang ngai suh.
- Natna chu tuar suh. A enkawl dan tur pawh a awm. I doctor nen inbia la, kaihhruaina dik tak dawng rawh.
No comments yet. Be the first to share your question or experience below.