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

Engtiang chiahin nge hahdam leh hahdam taka i mut hnuah a tuk zingah i tan theih ang? Mahse, a châng chuan khumah chuan zing thlengin i toss leh turn a, i chau a, i lu i hah a, a tuk zingah engmah i ti ṭha thei lo a ni lawm ni? Hei hi a chang chuan thil pangngai a ni. Mahse he natna hi i tawn fo chuan ‘mut theih lohna’ chauh a ni lo va, mut vanga harsatna ngaihven ngai , emaw kan tih angin `Sleep Disorder` a ni.

Engvângin nge mut ṭhat hi kan tân a pawimawh êm êm?

A awlsam zawngin, mut hi kan taksa leh rilru pahnih "recharge" nana a ni. Kan mut hian mut cycle engemaw zat kan paltlang thin. Stage lian pahnih a awm a. Pakhat chu mut thuk , emaw `NREM - Non-Rapid Eye Movement` mut hi a ni. A dang chu `REM - Rapid Eye Movement` mut a ni. Mut hrisel lai hian heng stage pahnih inkarah hian vawi tam tak kan kal leh chhuak thin.

Eng emaw chhan vanga he mutna cycle hi i tih zawh theih loh chuan eng nge thleng ang tih han ngaihtuah teh. Chu chu a tuk zingah i chau hle a, i ngaihtuahna i seng thei lo va, i hna pawh i thawk tha thei lo . Mutthilh loh laia lirthei khalh emaw, machinery hmanga hnathawh emaw hi a hlauhawm hle. A chhan chu mutthilh tlemte pawh hian accident lian tak a thlen thei a ni.

Mut harsatna tam berte chu engte nge ni?

Mut harsatna hi a chi hrang hrang leh a lian leh te a awm thei. Ṭhenkhat chu a tam hle a, ṭhenkhat erawh chu a danglam deuh deuh thung. A hman tlanglawn deuh deuh thenkhat han thlir ila.

Heng thilte hi chipchiar deuhin han sawi ila.

Insomnia: Hei hi mi tam tak tan chuan harsatna tlanglawn tak a ni. Exam emaw, hnathawhna hmuna harsatna emaw ang chi stress, lungkhamna emaw, lungngaihna emaw avanga lo awm thei a ni. A chang chuan mut that loh vang pawh a ni thei.

Snoring leh Sleep Apnea: Hriselna hi nuihzat fo mah ila, natna khirh tak `Sleep Apnea` an tih chhinchhiahna a ni thei. Hei hian mut laiin rilru chhunga thau te chu a relax a, boruak kawng chu rei lo te chhung atan a tikhawlo thin. Tichuan thawk a tawp a, thluaka oxygen thlen zat a ti tlem a ni. Chutih lai tak chuan taksain min tiharh a. Hei hi zankhuain vawi za tam tak a thleng thei a, mahse kan hre reng lo. Mahse, a tûkah chuan kan chau hle mai. Hei hi enkawl loh chuan natna khirh tak tak, thisen sang, heart attack, leh stroke te a thlen thei a ni .

Taksa darkar lama harsatna ( Circadian Rhythm Disorders): .Kan thluak peng te tak te, Suprachiasmatic Nucleus an tih hi a awm a. Kan taksa chhungril darkar ang maiin a che thin. Kan mut a ngaih hun leh kan harh hun tur a control a ni. He clock hi light leh exercise hmangin "reset" a ni. Ram hrang hranga zin chhuah hunah jet lag a awm a, nurse leh security guard ang chi mi tan shift hna a thawk bawk a, hei hian he darkar hi a tibuai thei a ni.

Naupai leh mut dan: Nu naupai te hian mut harsatna an nei fo thin a, a bik takin first leh third trimester ah hian mut harsatna an nei thin. Hormone inthlak danglam te, inbual fo te, taksa lama harsatna te, naute chungchanga lungkhamna te hian hei hi a thlen thei vek a ni.

Zan lama hlauhthawn leh mutthilh: Hengte hi naupang tê tê, a bik takin kum 3 leh 5 inkarte zingah a tam ber a, ``Zan Hlauhawmna'' lai hian naupang chu a harh nghal a, a au chhuak a, thil thleng chu a sawifiah thei lo. Nu leh pa te hi naupang aiin an hlau zawk fo thin. Mahse, hei hi naupang tan chuan a pawi lo tlangpui.

Engvangin nge heng mut harsatna te hi kan neih?

• Nunphung: Zan rei takah coffee leh tea ang chi caffeine awmna in tur te, zu in te, zu in te hian mut a nghawng nghal vek a ni. Zu in hnua muthilh pawh nise, mut thuk tak a tibuai thin.
• Damdawi lam thil dang: Lung natna, lung natna, kal natna, thluak lam natna, vitamin leh iron tlakchhamna te hian mut harsatna a thlen thei. Entîr nân, thinlung lam natna nei mi pakhatin a mut laiin thawk hah a nei thei a.
• Damdawi : Damdawi thenkhat kan ei hian side effect angin mut theih lohna emaw, nitin mut tam lutuk emaw a thlen thei. Hei hi damdawi i ei vang nia i rinhlelh chuan i doctor nen inbiakna neihpui ngei ang che .
• Kum: Kum upat deuh deuh hian mut dan a inthlak danglam thin. Kum upa lamte chuan mut thuk an nei tlem hle. Tin, zun chhuah tura thawh fo a ngai hian mut a tibuai thei bawk. Naute hi ni khatah darkar 16 vel mut mah se, thla 4 vel an tlin hma chuan zankhuain an mu tan lo.

Engtikah nge Doctor ka hmuh ang?

Ni khat emaw ni hnih emaw vel i mut loh chuan hlauh tur a awm lo. Mahse, a hnuaia mi hi i tan a hman theih chuan doctor pan a pawimawh.

• Mut tlakchhamna hian nitin hna thawh te, hnathawh te, leh zirlai te tih a ti harsa thei che a ni.Daltu a awm chuan.
• I kawppui chuan mut laiin thawk i chawlhsan a tih chuan thawk lak tumin i harh nghal a .
• He mut harsatna hi kar tam tak chhung a lo awm tawh a nih chuan .
• In lama thil awlsam tak tak i tih pawhin (e.g., mut hmain i phone en tawh lo la) danglamna a awm lo.
• He mut harsatna avang hian i stress nasa hle emaw, i lungkham hle a nih chuan.