Mut thei lo em ni? Mutna damdawi chungchanga i hriat tur chu!

Zanah i mut chuan i toss leh turn a, mahse i muhil thei lo em ni? I lu a intlansiak a, hun a liam mai mai... Hei hi mi tam takin harsatna an neih a ni. Chuvangin he hun lai hian mi thenkhat chuan, ‘Damdawi dawr atanga mutna damdawi lei mai ila, ka ei a, ka muhil mai mai se ka duh khawp mai,’ tiin an ngaihtuah thin. Mahse chutianga ngaihtuah pawh nise, mutna damdawi hi i duh ang anga i hman theih tur thil a ni lo. Vawiin hian heng mutna damdawi te, a thatna leh that lohna te, i hman hmaa i hriat tur te hi han sawi ila.

Heng mutna damdawi te hi engte nge ni?

A hming ang ngeiin mutna damdawi hi damdawi chi khat a ni a, muthilh theihna tur a ni. If you have a problem with insomnia , heng damdawi te hi i mut theih nan i hmang thei ang. Zanlai pelh tawha tho fo mi chu muthilh reng turin an pui thei bawk. Sedatives emaw hypnotics emaw an ti bawk.

A awlsam zawngin, hengte hian i thluak hnathawh chu tlem a control a, mutthilh theihnaah a dah che a ni.

Mutna damdawi chi hrang hrangte chu engte nge ni?

Sleeping pills hi chi thum ah then theih a ni. Heng chi hrang hrang i hman hmain doctor nen inbiakna neih hmasak a pawimawh hle.

Mut damdawi hian side effect a neih dan te pawh i zir dawn bawk ang.

Sleeping pills hian a chang chuan beisei loh takin side effect a thlen thei bawk. Hengte hi hriat chian a pawimawh.

Side effect hmuh tur awm fo

Mi tam tak chuan mutna damdawi an ei hnuah a tuk zingah "hangover" an nei thin. Chumi awmzia chu a tûkah pawh mutthilh, luak chhuak, lu hah, leh chak lohna i la nei thei tihna a ni . Hei hian lirthei khalh te, hnathawh te, a nih loh leh nitin hna dang thawh te chu a ti harsa thei che a ni.

Side effect dangte chu:

• Kawng a vawt
• Lu na
• Constipation emaw riltam emaw
• Gas , puak chhuak, leh rilru hahna
• Muscle chak lohna
• Hriak leh mutthilh theih lohna a zual zel

Hun rei tak hman theihna tur hlauhawmna

Zan tin mutna damdawi i ei chhunzawm zel chuan i taksa chu a innghat tan ang. Tichuan, pill i ei tawh loh chuan a hma aia nasa zawkin mut theih lohna i nei thei a ni. Hei hi "rebound insomnia" an ti a.

Mut theihna damdawi chak tak tak thenkhat chuan parasomnia an tih natna a thlen thei a ni . Chumi awmzia chu i muthilh lai pawhin i hriat loh pawhin thil i ti tihna a ni. Entîr nân, i muhil a, i ei a, i inbia a, a châng chuan lirthei pawh i khalh bawk. I harh chuan heng zawng zawng hi i hre reng lo. Hei hi dinhmun hlauhawm tak a ni.

Tute nge a bik takin fimkhur tur?

Mi thenkhat tan chuan mutna damdawi hman hi mi thenkhat tan chuan a hlauhawm zawk thei.

• Kum upa lam (seniors): Mut damdawi hi kum 65 chunglam tan chuan a hlauhawm zual hle a, a chhan chu damdawi hi an taksaah rei zawk a awm avangin buaina a siam thei a, hriatrengna a tibuaiin, taksa thunun theih lohna a thlen thei a, tlu thei a ni. Chuvang chuan ruihhlo hman loh (non-drug methods) enchhin hmasak a tha.
• Nu naupai leh nau hnute pe mek: Damdawi i ei apiang hian i naute a nghawng thei a ni. Chuvangin doctor rawn hmasa lovin mutna damdawi engmah ei suh.
• Naupang tê tê: Nu leh pa ṭhenkhat chuan an fate chu an mut theih nân antihistamines, over-the-counter an pe a. Hei hi a hlauhawm hle a, a dik lo hle bawk. Heng damdawi te hi naupang tan hman phal a ni lo. Tin, naupangte zingah pawh overdose hlauhawmna a sang hle bawk. I fain mut harsatna a neih chuan naupang enkawltu doctor pan rawh.
• Damdawi lam harsatna dang nei te: Damdawi dang dang, thinlung natna, cancer, emaw kal natna nei te chuan mutna damdawi an ei hmain an doctor nen an inbia ngei tur a ni.

Mut damdawi tel lova mut that dan tur

Dik tak chuan, zirchianna hrang hrangah chuan mutna damdawiin mut hun a tihpun hi mi pakhatin a ngaihtuah angin a lian lo hle tih a tarlang. Mi tam zawk chu minute 8-20 vel hmain an muhil a, a tam berah darkar chanve vel an mut belh leh thin. Chuvangin, damdawi hman ai chuan nunphung thlak danglam hi a hlawk zawk hle.

• Mut hma leh thawh hun siam rawh: Chawlhkar tawp lamah pawh mut leh thawh hun ruala mut leh thawh hi tih dan phung siam rawh.
• Mut theihna hmun siam rawh: I mutna pindan chu thim, reh leh lum takah siam rawh.
• Mut hma darkar chanve tal i phone, tablet, TV en kha bansan rawh: Heng device atanga light blue lo chhuak hian i mut a tibuai a.
• Nitin active takin awm rawh: Exercise hian mut a ti tha thei a, mahse mut hun hnaih lutuka exercise lak loh tur a ni.
• Caffeine leh zu tihtlem: Chawhnu lam hnuah coffee, tea, chocolate leh cola te in loh tur. Mut hmain zu in loh tur.
• Mut hmaa pum khat ei loh tur: Chaw rit lo ei pawh a pawi lo.
• Thil hahdam tak ti rawh: Mut hmain thil engemaw ti la, lehkhabu chhiar te, hla thlamuanthlak tak ngaihthlak te, a nih loh leh ngaihtuahna seng te ang chi hi.
• CBT Enkawlna: Mut theih lohna damdawi hman loh enkawlna tha ber chu Cognitive Behavioral Therapy (CBT) . Hemi chungchang hi i doctor nen sawiho rawh.

Engtikah nge Doctor ka hmuh ang?

Mutna damdawi hmang thin i nih a, a hnuaia symptoms te hi i neih chuan doctor pan nghal tur a ni:

• Chauhna nasa tak awm reng.
• Buaina emaw hriatrengna lama harsatna emaw.
• Thiltih dan pangngai lo, mutthilh (Parasomnia) ang chi te.
• Driving ang chi thila ngaihtuahna sen harsa.
• Pum natna nasa tak.

A tawp berah chuan mutna damdawi emaw zu ang chi emaw i ei tam lutuk chuan damdawi in hnai ber Emergency Department (ETU) ah kal nghal rawh. A tul chuan Colombo National Hospital-a National Poisons Information Center- ah pawh thurawn dil theih a ni.