Zanah i muhil a, i tlanbo thei lo tih i hmu fo em? Mut i duh lai pawhin darkar tam tak chhung chu ceiling-ah i en reng tih i hmu em? Nangmah chauh i ni lo tih a chiang—hei hi tleirawl tam tak tân chuan harsatna awm fo a ni. Mahse, mut tlakchhamna hi harsatna mai ni lovin a tam zawk. Chawlh hahdam tawk loh chuan i school performance, sports leh overall motivation a nghawng a ni. Chu aia pawi zawk chu, moody, lungkham, a nih loh leh lungngaihna neiin a awmtir thei che a ni. Mut nei lo tleirawlte pawh hi lirthei khalh lai pawhin accident an tawk nasa zawk tih i hria em? Hetiang thil a thlen chhan leh hahchawlhna tha zawk i neih theih nan eng nge i tih theih tih te han sawi ila.
Engvângin nge tleirawlte tân mut a harsat êm êm?
A awlsam zawngin, heng mut harsatnate hi i taksain a tawn mek pianpui inthlâk danglamna nêna inzawm a ni fo .
Tleirawl i nih laiin a tlangpuiin zan tin darkar 8 atanga darkar 10 chhung mut a ngai thin. Sikul kal tur chuan zing dar 6:00 AM-ah i thawh a ngai a nih chuan zan dar 10:00 PM-ah chuan i muhil tawh tur a ni tak zet. Mahse, tleirawl tam tak tân chuan chutih laia mutthilh chu thil theih loh niin an hria. A chhan ber chu i thluak chemistry a inthlak danglam vang a ni.
I taksa chhunga mut hun chu a pianphungah a inthlak danglam thin a, tleirawl lai hian a hnuah a inthlak thin. I thluak hian ‘melatonin’ ( Melatonin )—i taksaa chawlh hun a nih thu hriattirtu hormone—chu naupang emaw puitling emaw nena khaikhin chuan zan rei zawk thlengin a siam tlem zawk a ni. He hormone hian a hnuah a kick lut thin avangin tlai lamah i harh zawk a, mut hma pawh i harsa zawk thin.
A châng chuan, he sleep–wake cycle-a tihkhawtlai hi a nasa lutuk a, nitin nun a tibuai ṭhin. Hei hi (Delayed Sleep Phase Syndrome) kan ti a, chu chu ‘night owl syndrome’ tia sawi fo a ni.
Hei chauh hi a mawhphurtu a ni lo. Bright light , a bîk takin phone, tablet, leh computer aṭanga chhuak blue light (blue light) chuan melatonin chu a titawp lehzual a ni. Mut hma lawka i phone i hman hian i thluak chu effective takin, "Zan a la ni lo—fimkhur rawh!"
(Insomnia) tih hi eng nge ni?
Thil awm dan tlangpui chu (Insomnia) , chu chu mut harsa emaw, zankhuaa mut reng emaw tihna a ni. Hei hi thil tam tak avanga lo awm thei a ni a, chungte chu:
- Taksa lama harsatna (eg, khawsik , hnar khar, lu na, emaw taksa na dang emaw).
- Mut mutna hmun nuam lo (entir nan, pindan lum lutuk, vawt lutuk, eng lutuk, a ri nasa lutuk).
- Stress emaw lungkhamna (sikul, ṭhiante, chhungkaw thil ngaihtuah).
- Rilru hriselna dinhmun, lungngaihna (Depression) emaw, Post-Traumatic Stress Disorder (PTSD) emaw .
- Damdawi lam dinhmun thenkhat.
- Damdawi side effects a awm thei.
- Mut dan tha lo (eg, zan rei tak takah i phone-a hun hman emaw, nitin mut tam lutuk emaw).
Vawi khat mut loh hi thil pangngai a ni. Mahse, thla tam tak chhung kar khatah zan eng emaw zat mut i harsat tawh a nih chuan doctor rawn a hun tawh hle.
Tleirawlte hian mut harsatna dang eng nge an tawh theih?
(Insomnia) piah lamah hian mutna lama harsatna dang hriat tur a awm bawk.
(Periodic Limb Movement Disorder) leh (Ke Restless Legs Syndrome) te a awm a, a rilru a hah lutuk chuan a rilru a buai em em a ni.
Tleirawl ṭhenkhat chuan an mut laiin an duh loh zawngin an ke leh kut an vawm emaw, an vawm emaw an nei a, hei hi (Periodic Limb Movement Disorder) tia hriat a ni.. Mi dangte chuan an ke tihchet duhna do theih loh an nei thei a, chu chu a châng chuan tingling, crawling, a nih loh leh kang natna, ( Restless Legs Syndrome ) tia hriat chu a ni. Heng dinhmun pahnihte hian muthilh thuk tak, siam\hatna tur a veng a, nitin hahna, thinrimna leh ngaihtuahna seng harsa tak a thlen \hin.
(Mut theih lohna (Obstructive Sleep Apnea)) 1.1.
Mi thenkhat chu an mut laiin rei lo te chhungin thawk an chawlhsan thin tih i hria em? Hei hi (Obstructive Sleep Apnea) an ti a. A chhinchhiahnate chu bengchheng nasa tak , boruak zawnga thawk chhuah, tossing leh turning, leh zan lama thawk hah te hi a ni. Mut a inthen darh avângin, heng mi malte hian nitin an chau fo va, class-ah pawh an muhil thei bawk. Hei hi thawkna kawng khar vang a ni tlangpui a, chu chu tonsil lian emaw adenoid emaw a ni a, a nih loh leh thau lutuk te zingah a tam zawk. Enkawl loh chuan zirna lama harsatna te, nungchang lama harsatna te, leh thinlung hriselna lama harsatna thlengin a thlen thei a ni .
(Mumang tha lo tak tak) .
Tleirawl tam tak chuan mumang chhia an nei fo thin. An awm fo chuan, lungkhamna emaw, lungkhamna emaw nêna inzawm a ni fo . A thlentu dangte chu natna, damdawi ṭhenkhat, ruihhlo hman, a nih loh leh mut theih lohna rei tak a ni.
(Muthilh lai) .
Naupan lai nêna inzawm fo mah se, tleirâwl leh puitling ṭhenkhat chuan mutthilh theihna an nei a ni. A tlangpuiin hahna, natna (fever), stress, emaw mut theih lohna emaw avanga lo awm a ni.
Sleepwalking ngei pawh hi medical emergency lian tak a ni lo tlangpui. Mi muhil lai i hmuh chuan kaitho nghal suh , chu chuan hlauthawng emaw, ngaihtuahna tihbuai emaw a thlen thei a ni. Zawi zawiin khumah hruai leh rawh.
(Narcolepsy natna a ni) .
Hei hi a tlem zawk a, naupan lai emaw, tleirawl emaw atanga intan fo thin a ni. (Narcolepsy) vei te hian nitin mutthilh lutuk an nei a, hriattirna tel lovin an muhil nghal mai thei. Tin, an mut lai emaw, an harh lai emaw hian taksa ruh chak lohna emaw, mumang ang maia thil hmuhnawm tak tak emaw an nei thei bawk. A hlauhawm thei avângin—a bîk takin lirthei khalh laiin—he natna hi i rinhlelh chuan damdawi lam endikna neih a pawimawh hle.
Engtin nge i mut that theih ang?
I mut that loh chuan hlauthawng suh. I mut thianghlimna i tichangtlung thei a ni. A pawimawh ber chu nitin mut leh harh hun tur mumal tak neih hi a ni . I thawh hun tur i hriat hnu chuan, i mut hun tur ruahman turin darkar 8 chhiar leh rawh—chutiang chu chawlhkar tawp lamah pawh vawng reng tum ang che. Hun a duh a, mahse practice zel rawh.
Zan lama chawlh hahdamna tha zawk neih theihna tur tips dang chu hetiang hi a ni:
- I mutna pindan chu thim, lum leh reh takin dah rawh.
- I room chhungah TV emaw gaming console emaw dah loh tur.
- Screen zawng zawng—phone, computer, leh tablet—mut hma darkar khat tal off vek rawh. A tha ber chu i phone chu room pawnah dah la, i khum atanga hla takah charge la.
- Mut hmaa tih tur (pre-sleep routine) hahdam tak siam rawh. Inbual lum tak tak te, lehkhabu chhiar te, music muang tak ngaihthlak te, a nih loh leh ngaihtuahna seng te .
- Zan lamah caffeine (coffee, tea, soda, chocolate) ei loh tur .
- Exercise tih fo (mahse, mut hma lawk hian intense workout hi pumpelh rawh).
- Nitin i chau tih i hriat chuan darkar khat aia rei lo mut kha tihtlem la , ni khatah ei hmasa phawt ang che. Chawhnu lam mut rei lutuk hian zan mut a ti harsa zawk.
Take-Home Thuchah a ni
Heng tips te hian i mamawh chawlhna i hmuh theih nan a puih kan beisei. I taksa leh i rilru tan pawh mut hi a pawimawh hle tih hre reng ang che.
Mut harsatna i neih chhunzawm zel a, i harh fo a, i bengchheng lutuk a, i mut lai pawhin i hah hle a nih chuan i doctor nen inbia ang che. A chhan bulpui ber a awm thei a, chu chu \ha taka enkawl theih a ni a, chu chuan hrisel taka tih leh theihna a siamsak che a ni.
I mut chu uluk takin enkawl rawh—nunna hrisel neih nân zan lama chawlh hahdam chu a pawimawh hle!
Sleep, Sleep Disorders, Teen Sleep, Insomnia, Sleep Apnea, Mut faina, Mut thatna tur tips
