Engzat nge mut i mamawh tak tak? (Teen Sleep Needs) Hemi chungchang hi han sawi ila!

Vawiin hian i tan thupui pawimawh tak kan sawi dawn a ni. Chu chu mut a ni. A bik takin nangmah ang naupang tan chuan mut a hlut zia te, mut i mamawh zia te, engvangin nge a chang chuan mut mut theih loh te, mut that theih nan eng nge i tih theih tih te. A chhan chu, exam atana inbuatsaih emaw, game-a chak tura i ngaihtuah ang bawkin, mut that hi nunah i hlawhtlinna atan a pawimawh hle.

Engvangin nge nangni thalaite hian mut mut tawk loh?

Naupang tê tête chuan puitlingte hnênah zan rei takah an muhil a, sikul kal tlai takah an harh a, a châng chuan class-ah an muhil tih an sawi fo bawk. Mahse thudik tak chu, i mut dan hi naupang naupang zawk leh puitlingte mut dan nen chuan a danglam deuh hlek a ni.

I naupan lai chuan i taksa natural biological clock , `` Circadian Rhythm ,'' kan tih chu a lo awm leh ta a ni. Hetiang hian han ngaihtuah teh: i taksa chhungah hian darkar i nei a, chu chuan mut hun tur leh harh hun tur a hrilh che a ni. I naupan lai chuan he darkar hi a hnungtawlh deuh thin. Chu chu zan lamah i mut tan a, zing lamah tlem i harh leh tihna a ni.

Hei hi a chhan ber chu i thluak atanga hormone `(Melatonin)` siam a ni. He `(Melatonin)` hi mut tura sawmna signal ang mai a ni. He hormone hi i taksaah zanah a chhuak tam zawk a, naupang leh puitling aiin a tlai zawk. Chuvangin, hei vang hian i tan chuan mut a harsa deuh a ni.

He biological change nen hian i nunah hun buaithlak takah i awm a ni.

• Sikul-ah pawh tha taka zir turin nawrna a tam hle.
• Lehkha zir lo chuan hmalam pan a har khawp mai.
• Chu bâkah, infiamna i ti a, pâwn lam thil dang i ti a, sum tam zâwk i hmuh theih nân hna tlemte pawh i thawk mai thei bawk. Chûng zawng zawng tân hun i zawn a ngai a ni.

Buaina lian dang chu electronic device hman hi a ni . I phone, tablet, computer... heng atanga êng lo chhuak hian i thluak chu, “Ni a la ni reng a, harh rawh,” tiin a hrilh a ni. Chuvangin, ṭhiante nena text thawn te, game khelh te, video en te, etc. zan rei tak thleng hian a hnuah pawh a muhil thei ta a ni. Ngaihtuah teh, zan dar 11 thleng i phone-ah i awm a nih chuan engtin nge chu mi hnuah chuan i muhil nghal vat theih ang?

Heng zawng zawng nen hian sikul tan tirh atanga zingkar hmasa lama mut i tlakchham theihna chhan dang a awm bawk. Zanlai hnuah i tho a, sikul kal tur chuan zing dar 6 emaw dar 7 emaw-ah i tho a ngai mai thei. Chu chu darkar 6 emaw darkar 7 emaw vel i mut tlem tihna a ni. Ni khata darkar tlemte mut loh chu thil lian tak angin lang lo mah se, hun kal zelah, hei hian mut harsatna nasa tak a thlen thei a ni .

Engvangin nge mut hi a pawimawh em em?

Mut hi taksa leh rilru tih hahdamna mai a ni lo. I theihna zawng zawnga perform hi a pawimawh hle. Tleirawl i nih angin a hnuaia thilte avang hian mut i mamawh a ni:

• Sikul-ah ngaihtuahna fim tak nei la, zir tha rawh: I mut tawk chuan zirlai hriatrengna te, thil thar zir te, class-a ngaihvenna te a awlsam zawk.
• I infiamna thiamna tichak rawh: Zan mut ṭhat chuan i chakna, i tlan chakna, leh i chhân lêt hun a tipung a ni. Cricket match hma zan mut hahdam ang bawkin a tuk zingah i theihna zawng zawngin i perform thei bawk.
• Thawh leh thanlen dan pangngai: I taksa growth hormone te hi mut laiin a chhuak tam ber. Chuvangin, i san zawng leh i taksa thanna atan mut hi a pawimawh hle.
• Hrisel takin awm rawh: Mut tam hian i taksa hriselna a tichak a, natna i neih theihna a ti tlem bawk .

I mut tawk loh chuan eng nge thleng ang? Ngaihtuah phak loh harsatna tam tak i hmachhawn a ngai mai thei.

I mut that loh chuan thil thleng thei thenkhat han thlir ila:

• I zirlai laiin i grade a tlahniam thei.
• Ṭhiante leh chhungte nena inlaichinna a nghawng thei (a chhan chu mut tam lutuk hian thinrim leh lungkhamna a siam thei che a ni).
• Drowsy driving hian car accident na tak a thlen thei a ni. Hei hi thil hlauhawm tak a ni.
• Hun rei tak chhunga i mut that loh chuan, chu chu mut harsatna i neih chuan a hnuaia hriselna lama harsatna te hi a lo awm thei a ni:
• Hriselna lama harsatna thenkhat, entirnan , thinlung natna leh thau lutuk .
• Natna laka invenna a tlahniam (immunity a tlahniam).
• Rilru lama harsatna, entirnan , lungngaihnaHetiang dinhmun hi a lo awm thei a, a lo pung thei bawk.

Engtin nge ka mut tawk em tih ka hriat theih ang?

“Aw... ka muhil tha” tih ngaihtuah pawhin mut tam zawk i mamawh mai thei. Heng thilte hi i chungah a thleng em tih en rawh:

• Zing thawh a harsa em? Alarm a ri hnuah pawh rei vak lo mut duh i nei em ?
• Thil ngaihtuah harsa i ti em? Lehkha i zir lai emaw, class-ah emaw i rilru i pe thei lo niin i hria em?
• Class-ah i muhil em?
• I thinrim awlsam em, i lungngai reng em, a nih loh leh i lungngai em?

Heng thilte hi i tan a tlangpui a nih chuan tlem tal mut tam i mamawh mai thei. A vaiin nangmah ang ṭhalai hian zan khatah darkar 8 leh darkar 10 inkar mut a mamawh a ni .

Engtin nge ka mut that theih ang?

Okay, chuti a nih chuan engtin nge he mut harsatna hi chinfelna kan zawn theih ang? Hetah hian thil enchhin tur thenkhat tarlan a ni a, zan mut hahdam turin a pui ang che.

Mut leh harh hun mumal tak siam rawh.

Nitin hun khata mut leh harh hi tih dan phung la. Kar tawp lamah pawh he hun atang hian darkar khat emaw darkar hnih emaw aia rei che lo turin bei rawh. Hei hian i taksa darkar (Circadian Rhythm) chu a thawk tha tan tir ang.

Insawizawi.

Nitin exercise i tih hian i mut that theih nan a pui thei a ni. Mahse, mut hmain exercise la suh . Exercise hian i taksa a tichak deuh avangin, mut a harsat phah thei a ni. Zan dar 4 emaw dar 5 vel exercise hi a tha hle.

Zanah `(Caffeine)` awmna thil ei loh tur.

Zanriah ei zawhah coffee, tea, leh soda ang chi `(Caffeine)` awmna in tur in loh tur. `(Caffeine)` hi a tichaktu a ni a, i mut a tibuai thei a ni. Tin, zan lama zu in leh `( Vaping )` (`(Nicotine)` awmna) te bakah zu in te hian i mut a tibuai a, mut a harsat phah thei bawk.

Environment thlamuang tak siam la, lights dim rawh.

Light hi i thluak in harh a hun tawh tih signal a ni. Chuvangin, i mut hmain light eng tak tak (phone, tablet, leh computer screen te pawh tel) lakah inthiarfihlim rawh. Hla thlamuanthlak tak ngaihthlak emaw, ngaihtuahna seng emaw ang chi thil tih hian i taksa chu a hahdam thei a, mut theih nan a inbuatsaih thei bawk.

Electronic hmanrua te chu dah bo rawh.

Mut hma darkar khat tal i phone (texting pawh tel), tablet, computer, leh TV hman kha bansan rawh . Chung atanga blue light lo chhuak hian hormone `(Melatonin)` i siam chhuah a ti tlem a, chu chu mut tan a tikhawtlai tihna a ni.

Nilengin mut tam lutuk suh.

Chhun lama minute 30 aia rei mut leh mut hnaih lutuk hian zan mut a tikhawtlai thei a ni. Nitin ``power nap`` tawi (minute 20 vel) hi a tha a, i rilru a hahdam phah dawn a ni.

Mut theihna hmun siam rawh

Mut tha ber chu pindan thim leh lum deuhah a awm thin . I chhehvela thawm a awm chuan ``white-noise machine`` (or a ang chi app) hmangin a tihziaawm thei ang. A nih loh leh natural sounds (lui ri, hnah ri bengchheng ri ang chi) ngaithla rawh. I khum puan te chu fai takin vawng la, pillow nuam tak hmang bawk ang che.

Heng zawng zawng atanga i hriat reng tur (Take-Home Message) .

A awlsam zawngin, i kum rualpui mi pakhat tan chuan zan mut nuam chu thil man to tak a ni lo va, thil tul tak a ni .

Mut tam hi i thluak hnathawhna atan te, taksa hriselna atan te, rilru hriselna atan te, nitin hna hlawhtling taka i thawh theih nan te a pawimawh hle.

• I tum ber chu zan khatah darkar 8-10 vel mut a ni tur a ni.
• Mut hun tur mumal tak siam rawh. I taksa darkar chu a control theih nan a pui ang.
• Mut hmain electronic hmanrua lakah hlat rawh. Danglamna nasa tak a siam a ni.
• I mutna pindan chu mutna hmun remchang takah siam rawh. Hmun thim, reh leh vawt tak.

Hêng tih dânte hi i nunah i belhchhah chuan i ni i hman theih dân chu i rilru a hahdam a, i hlim hle ang. Harsatna i neih chuan puitling rintlak emaw, doctor emaw biak theihnghilh suh. Ni hman nuam le!