Thalaite u, zan mut pawh harsatna in nei em? (Common Sleep Problems) Hemi chungchang hi han sawi ila!

Zan lama mut theih loh chungchangah hian a chang chuan harsatna lian tak i nei em? Mut tha duh mahse, i mit i chhing hian i muhil thei lo mai mai thin a ni lawm ni? Dik tak chuan hei hi thalai tam tak tan chuan thil awmze nei tak a ni. Mahse, he mut tlakchhamna hi thil tha a ni lo. A chhan chu, i mut that loh chuan sikul hnathawh te, infiamna te, leh thil dang zawng zawng a nghawng a ni. Chu mai ni lovin, hlim lo, moody mai mai, a chang chuan lungngaihna leh lungkhamna pawh i nei thei bawk. Tin, thalai, mut tawk lova lirthei khalh thinte hian accident an tawk nasa zawk tih i hria em? Chuvangin, he mutthilh chungchang leh tunlaia a kaihhnawih harsatna awmte hi tlem han sawi ila.

Engvangin nge nangni thalaite hian mut harsatna in neih?

A awlsam zawngin sawi ila, heng mut harsatna te hi i upat deuh deuha i taksa inthlak danglamna nen a inzawm tlat a ni.

A tlangpuiin nangmah ang thalai hian ni khatah darkar 8 atanga darkar 10 inkar mut a mamawh a. Tunah chuan han ngaihtuah teh, zing dar 6-ah sikul kal turin i tho a nih chuan zan dar 10 tal chu khumah i mu tur a ni, a dik em? Mahse, thudik tak chu, chutih lai chuan thalai tam zawk hi an muhil thei lo. Chutianga a awm chhan ber chu i kum a zirin i thluak hnathawh dan a danglam deuh thin vang a ni.

A dik tak chuan i taksa chhunga mutna darkar chu a hnu deuhah hna a thawk tan thin. Chumi awmzia chu i thluak hian naupang tê leh puitlingte nêna khaikhin chuan, zan lamah, i mut theihna tûra ṭanpuitu hormone melatonin , chu a siam ṭan tihna a ni. He melatonin hi natural chemical a ni a, kan mut a tidanglam a, mut theih nan min pui bawk. Chuvangin, a produced tlai vang a ni a, muthilh vat harsa i ti hle.

A châng chuan he sleep–wake cycle-a tihkhawtlai hi a nasat em avangin nitin hnathawhna a nghawng nasa hle. Chutiang a nih chuan ``Delayed Sleep Phase Syndrome'' emaw, mi thenkhatin an sawi angin ``night owl syndrome'' emaw kan ti thin.

Hei chauh hi i mut theih loh chhan a ni lo. Thil dang chu bright light , a bik takin electronic devices phone, tablet, leh computer atanga lo chhuak blue light hi a ni. He blue light hian hormone `(Melatonin)` siam chhuah a tikhawtlai bawk. Tichuan muthilh a harsa zual sauh thin. Ngaihtuah teh, i mut hmaa i phone i hman chuan i thluak ah "zan a la ni lo, muhil rawh" tih thuchah chu a kal a ni.

Mut theih lohna chu eng nge ni?

Mut theih lohna hi mi tam takin harsatna an neih a ni – mut theih loh emaw, mut laiin harh theih loh emaw tihna a ni. Hei hi chhan hrang hrang avangin a thleng thei a ni. Entir nan:

• Taksa natna emaw natna emaw i neih chuan (ngaihtuah teh, khawsik) .(Hnar khar, lu na, natna dang emaw pawh a ni thei).
• Mutna hmun a tha lo a nih chuan (room a lum lutuk emaw, a vawt lutuk emaw, eng lutuk, thawm a tam lutuk, etc.).
• Stress emaw, lungkhamna emaw i neih chuan (School hnathawh ngaihtuah, thiante nena harsatna, in lama harsatna, etc.).
• Rilru lam harsatna, entirnan, lungngaihna emaw, post-traumatic stress disorder (PTSD) emaw ang chi dinhmun .
• Taksa natna thenkhat.
• Damdawi thenkhat.
• Mut dan \ha lo (entir nan, zan rei tak tak phone-a awm, nitin mut tam lutuk).

Ni khat emaw ni hnih emaw chhung mut theih lohna hi a awm fo thin. Mahse, kar khatah ni engemaw zat, thla tam tak chhung, hetiang mut theih lohna hi i neih chuan doctor i biak ngei ngei tur a ni.

Nangni ṭhalaite hian mut harsatna dang eng nge in neih theih ang?

Mut theih lohna bakah hian mut harsatna dang engemaw zat a awm bawk .

`(Periodic Limb Movement Disorder)` leh `(Restless Legs Syndrome)` te a ni

Ṭhalai ṭhenkhat chuan zan mut laiin an ke leh kut an inhnim hrual a, an nghing fo ṭhin. Hei hi `(Periodic Limb Movement Disorder)` kan ti a ni. Mi dangte chuan, a bik takin zan lamah chuan an ke an ti che ang maiin an hria a, an keah chuan tingling, burning, numbness, pulling discomfort an nei thin. Hei hi `( Restless Legs Syndrome )` an ti a. Heng dinhmun pahnihte hian zanah mut that loh phah a, an mut a titawp bawk. Chuvangin nitin an chau hle a, an thinrim a, ngaihtuahna an seng harsa hle bawk. Thalai thenkhat chuan heng natna pahnih hi an nei dun thei a ni.

`(Muthilh theih lohna (Obstructive Sleep Apnea))`

Mi thenkhat chu an mut laiin thawk an chawlhsan thin tih i hria em? A hming chu `(Obstructive Sleep Apnea)` tih a ni. Chutiang mi chu zanah a bengchheng nasa hle a, thawk a la nasa hle a, khumah a toss leh turn a, a thawk a hah bawk. An mut that loh avangin nilengin an muhil hle a, class-ah an muhil thei a, nilengin an mu fo bawk.

Hei hi thil pakhatin thawkna kawng a tikhawlo (entir nan, tonsils lian emaw adenoids emaw) avanga lo awm a ni. Tin, mi thau lutuk te hian he natna hi an nei tam zawk bawk. Hei hi enkawl tha a nih loh chuan zirlai, ngaihven, nungchang lama harsatna, leh thinlung natna thlengin a thlen thei a , chuvangin hei hi enkawl a pawimawh hle.

Mumang tha lo tak tak

Thalai tam tak chuan a chang chuan mumang tha lo tak tak an tawng thin a ni lawm ni? Hei hian zan lama thawh leh mut leh a harsat phah thei a ni. Hetiang thil a thlen fo chhan ber chu stress emaw, lungkham vang emaw a ni.Chu bâkah, natna, damdawi ṭhenkhat, ruihhlo emaw, zu emaw hman, leh mut mut loh vangte pawhin mumang chhia a thlen thei bawk.

Mutthilh lai

Sleepwalking hi naupang tê têah hmuh tur a tam ber a, mahse tleirawl puitling leh puitling ṭhenkhat pawhin an ti ve bawk. Sleepwalking hi mi damlo emaw, khawsik a neih emaw, mut a tlakchham emaw, stress a neih emaw hian a thleng fo thin.

Sleepwalking hi a tlangpuiin harsatna lian tak a ni lo. Sleewwalking nei te chu an mu leh a, an hre reng lo. Mi muhil chhuak nghal mai chu kaitho tum suh , chu chuan a ti hlauhawm thei a ni. A theih ang anga zawi zawiin khumah hruai leh rawh.

Narcolepsy natna a ni

Hei hi thil awm lo tak a ni a, mahse a lan chhuah dan hi naupan lai emaw, tleirawl emaw atanga tan a ni tlangpui. Narcolepsy vei te chuan nitin mut an hah lutuk tih an hria. An muhil nghal mai thei, vaukhânna awm lovin. A châng chuan an taksa ruhte chu an thunun thei lo thei a, a nih loh leh an mut emaw, an harh emaw chuan mumang chiang tak, fing tak tak an nei thei bawk. Zanah an muhil tha thei lo mai thei a, an harh fo thei bawk. Thil engemaw an tih laiin, lirthei khalh ang chi, an mutthilh thut chuan, narcolepsy hi a hlauhawm thei hle.

Engtin nge ka mut that theih ang?

Zanah i mut that theih loh chuan lungngai suh. I mut dan hi tlem tal thlak danglam i tum thei ang. A pawimawh ber chu nitin hun khata mut leh harh hi tih dan phung siam hi a ni . Zing thawh hun tur i hriat chuan chu hun atanga darkar 8 tal chhiar leh la, mut hun tur siam rawh. Heng hun lai te hi a theih ang anga hnathawh tum la, chawlhkar tawp lamah pawh hna thawk la. I ti nghal thei lo a nih pawhin zawi zawiin hmang thiam rawh.

Mut that theihna tura i tih theih thenkhat chu hetiang hi a ni:

• I mutna pindan chu thim la, tlem a lum deuh la, a reh deuh bawk ang.
• Room chhungah TV emaw video game system emaw dah suh.
• Mut hma darkar khat vel homework tih kha titawp la, screen zawng zawng, phone, computer leh tablet te chu off vek rawh. I phone chu silent-ah dah la, a theih chuan room pawnah charge turin dah la.
• Mut hmain chawlh hahdamna tur thil ti rawh. Entîr nân, tui lum takin inbual la, lehkhabu chhiar la, thlamuanna hla ngaihthlâk la, a nih loh leh ngaihtuah rawh .
• Chawhnu leh tlaiah caffeine (coffee, tea, in tur thenkhat, chocolate) in loh tur.
• Nitin exercise la (mahse mut hma hnaih lo).
• Nilengin i chau hle nia i hriat chuan nitin mut hma (darkar khat aia rei lo) la. Chhun lama i mut rei lutuk chuan zan mut a harsa zawk ang.

Hriat reng tur pawimawh ber berte (Take-Home Message) .

Okay, chuvangin hei hian zan mut nuam tak i neih theih nan a puih ka beisei. Kan taksa leh rilru tan mut hi a pawimawh hle tih hre reng ang che.

Mut harsatna i nei reng a, zanah i harh fo a, nitin deuhthaw i bengchheng a, zanah mut that tawh ang maia i inhriat a, mahse nitin i chau hle a nih pawhin doctor i pan ngei ngei tur a ni. I hmuh theih loh chhan bulpui a awm thei a, a enkawl that chuan buaina chu a chinfel sak thei a ni.

I mut chu uluk takin enkawl la, nun hrisel neih nan mut that a pawimawh!

Mut, mut harsatna, thalai mut, mut theih lohna, mut theih lohna, mut that lohna, mut thatna tur tips