Zana mut harsatna i nei em? Zan mut hahdam theihna tur kawng awlsam 5 te hi han en teh!

Zan lama mut mut loh pawhin i toss leh turn thin em? Nge i harh a, i muhil leh thei lo em ni? Hei hi i harsatna mai a ni lo. Nang ang thalai tam tak lehkha zir mekte hian heng mut harsatna hi an nei a. Mahse mut hi kan taksa leh rilru tan a pawimawh hle. Hemi chungchang hi chipchiar zawkin sawi ila, zan mut hahdam theihna tur kawng awlsam thenkhat i zir dawn a ni.

Engvangin nge thalai te tan mut hi a pawimawh em em?

A awlsam zawngin sawi ila, mut hi kan taksa leh rilruin a recharge theihna tur, chu chu nun thar kan neih theihna tur a ni. Nang ang thalai hian ni khatah darkar 8 atanga darkar 10 inkar mut a mamawh tlangpui. Hei hi i phone charge ang mai a ni. I mut tawk loh chuan eng nge thleng ang?

• I hlimna hriatna i hloh a, i thinrim thin: I mut tlem chuan thil tenau ber pawh i thinrim a, i thinrim thin. Nilengin i hmai i dah hniam a ngai niin i hria.
• Mi dangte nêna inlaichînna chu a chhe ta a: Ṭhiante leh chhûngte nên inrem lohna tê tê kan nei thei a. Kan mut tawk loh chuan midang hriatthiamna kan dawhtheihna kan hloh thin.
• Zirna lama hnathawhnaah ngaihtuahna seng harsa: Class-ah emaw, sikulah emaw zirtirtuin a sawi chu i hre thei lo ang tih i hria em? Zirna hriatreng harsa i ti em? Hei hi a chhan ber pakhat chu i mut tlem vang a ni thei.
• Infiamna leh thil dang khelh thiamna tlahniam: Infiamna lama mi i nih chuan i theihna a tlahniam thei. I taksa chu nunna nei lo niin i inhria mai thei.
• I damlo fo mai thei: I mut tlem chuan i immune system a chak lo a, chu chuan natna tenau tak tak, khawsik leh khuh ang chi te nen i natna a tizual a ni.
• Rihna tihpun hi duh loh zawng a ni thei: Ni e, chu chu a dik a ni. Mut kan tlakchham chuan kan taksaa hormone thenkhat hnathawh dan a danglam a, chu chuan riltamna a tipung a, chu chuan taksa rihna a tipung a ni.
• Accident thlen theihna a tipung: Mutthilh hi thil hlauhawm tak a ni a, a bik takin lirthei khalh lai hian a hlauhawm hle. Hun rei lote chhunga mut theih lohna pawh hian accident lian tak a thlen thei a ni.

Tunah chuan mut a pawimawh zia i hrethiam ta a ni lawm ni? Chuvangin kan enkawl a ngai tak zet a ni.

Chuti a nih chuan, mut ṭhat theih nân eng nge kan tih ang?

Okay, chuti a nih chuan engtin tak tak chu chu mut hlu tak chu kan neih theih ang tih i en ang u. Hetah hian ngaihtuahna awlsam tak, mahse a hlawkthlak tak tak panga i enchhin theih ang.

1. Nitin active takin awm la, mahse ngaihtuahna fim tak nei rawh!

Naupang tê tête chu nilengin an tlan a, an inkhelh a, zanah pawh an muhil ṭha hle tih i hmu tawh em? Chutiang chu a ni. Chhun lama exercise i neih tlem chuan zan lamah i mut that theih nan a pui ang. Ni khatah minute 60 tal.I taksa ti buai thei thil ti rawh. Inkhelh te, tlan te, zuang te, kea kal te, infiamna i duhzawng khelh te pawh a ni thei. Heng exercise te hian i rilru a pressure, chu chu stress . Mahse thil tenawm tak pakhat i hriat reng a ngai. Mut hma hnaih lutukah exercise khauh suh. A chhan chu, exercise i tih hian i taksa chu a stimulated deuh a, chu chu i harh tihna a ni. Chuvangin, chu stimulation chu a tlahniam a, i taksa chu a muhil theih nan hun rei tak a ngai a ni. Chuvangin mut hma darkar hnih atanga darkar thum tal exercise lak a tha ber.

2. Mut hun a nih chuan caffeine pawh khawih suh!

Caffeine hi eng nge ni? Coffee, tea, chocolate chi hrang hrang, energy drink, leh soft drink thenkhatah te a awm a. Caffeine hi a tichaktu a ni . Kan thluak leh taksa a tiharh a, rei lo te chhung chu kan fimkhur zual sauh sauh thin. Hei hi zing lamah a tangkai thei a, a chhan chu hna thawh zawh theihna turin chakna min pe a ni. Mahse, zanah chuan? Chu chu buaina chu a ni. Zanah caffeine i ei chuan i mut dawna muthilh ai chuan i tossing leh turn zawk ang. Chuvangin, mut that i duh chuan nitin caffeine i ei zat kha tihtlem la. Caffeine awmna engmah in loh tur a ni a, a bik takin tlai lam leh zan hnaihah in loh tur a ni. Chu ai chuan caffeinated tea, thei tui tlem emaw, tui lum glass khat emaw ang chi thil i in thei zawk.

Ngaihtuah teh, zan dar 8 vel khan coffee no khat i in chuan a nghawng chu darkar engemaw zat a daih thei. Chuti a nih chuan engtin nge zan dar 10-ah mut turin i rilru i siam theih ang?

3. Electronic gadget-ah hian hun engemaw chen ‘good night’ kan ti ang em?

Hei hi a harsa deuhin a lang thei a, mahse mutna atan chuan a pawimawh hle. I mutna chu tech-free zone-ah siam tum ang che . Chumi awmzia chu, i phone, tablet, laptop leh TV te chu mutna pindan pawnah dah la! Engvangin nge hetiang hian i sawi? Heng electronic devices screen atanga blue light lo chhuak hian kan thluak hi a fiah lo hle a ni. Chu êng chuan thluak chu "ni lai a la ni a, mut hun a ni lo" tih a hrilh a ni. Tichuan, kan taksa muthilh puitu, natural hormone melatonin siam chhuah chu a tlahniam ta a ni. Melatonin hian min muthilh tir thin. Chuvangin, a tlahniam chuan mut a harsa ta hle a ni. Chuvangin, heng gadget zawng zawng hi off la, mut hma darkar khat tal chu dah bo rawh . I phone i off vek theih emaw, silent-a i dah theih chuan a tha hle bawk. Tichuan i mut hlu tak chu zanlai pelh hnua Sudu Doni hnen atanga message lo thleng pawhin a titawp lovang.

4. Mut hun leh hun ruat kan siam tur em ni? (Mut dan tur) .

Kan taksa hian natural clock (Circadian Rhythm) mak tak a nei a.A awm. He darkar hian engtikah nge kan mut a tul tih leh engtikah nge kan harh a tul tih a tichiang a ni. Nitin hun khata mut leh harh kan thiam tawh chuan he taksa darkar hian a hnathawh tur ang chiah hian hna a thawk tan thin. Tichuan a hun takah chuan i muhil tan mai ang. Tin, mut hmaa i rilru timuang thei tur thil tenawm (mut hmaa tih dan) thenkhat dah belh hi a tangkai hle bawk. Hei hian i rilru leh taksaah "tunah chuan mut hun a ni tawh" tih signal a pe a ni. Hetiang hian eng nge i tih theih ang?

• Music thlamuanthlak leh light tak tak ngaihthlak thin ang che.
• Lehkhabu chhiar la (mahse i phone-ah erawh chuan ni lo!).
• I ran vulh nen hian hun engemaw chen hmang rawh.
• Ni khata thil thleng leh i rilru a awmte chu diary-ah ziak rawh.
• I rilru tihbuaitu tur thil awlsam tak ngaihtuah emaw, thil awlsam tak ti emaw rawh.
• Inbual lum (mahse mut hma darkar khat vel).

He mut hmaa i tih danah hian rilru thlamuanna pe thei leh hahdam thei thil eng pawh i dah belh thei bawk. A pawimawh ber chu heng thilte hi a inrualna leh nitin hun khata tih hi a ni.

5. 'Ka muhil tha e!' – Hetiang hian i rilru siam rawh!

Hei pawh hi a pawimawh hle. Kan rilruah stress kan neih te, chu chu exam ngaihtuah te, ṭhiante ngaihtuah te, in lama harsatna kan neih te, heng zawng zawng hi mut hloh chhan lian tak a ni thei a, chu chu mut theih lohna a ni "Aw, zanin hian ka muhil dawn em tih ka hre lo," "Ka muhil tha ngai lo," tih ang chi kan ngaihtuah hian mut hi a takah chuan a kal thui zawk thin. A chhan chu chutianga kan ngaihtuah chuan kan rilru a buai zual a, mut nana mamawh thlamuanna chu kan hloh ta a ni. Chu ai chuan i rilru chu a ṭha zawngin i manipulate thei zawk a ni. Nitin vawi eng emaw zat chu hetiang hian ti la: "Zanin hian ka muhil tha ang. Ka muhil tha ang." Hetiang positive self-talk hian i rilru a ti thlamuang a ni. Tin, mut hmaa thawk lakna exercise awlsam tak tak tih te, emaw, yoga asanas awlsam leh light tlemte tih te pawh hi mut theihna kawng tha tak a ni. Chûngte chuan i taksa leh rilru a ti hahdam vek a ni.

Zan tin i mut theih loh chuan engtin nge i tih ang?

Ni engemaw zat emaw ni hnih emaw chhung mut theih lohna nei emaw, mut tlem deuh emaw chu thil pangngai a ni. Tu chungah pawh a thleng thei. Ngaihtuah buai tur a ni lo. Mahse, mut lama harsatna awm reng, chu chu kar khatah ni engemaw zat i mut that theih loh tihna a ni a, zing i thawh chuan i chau a, nitin i muhil a nih chuan ngaihthah mai mai chu thil tha a ni lo. Doctor hnena thurawn dil chu a tha ber ngei ang. A chhan bulpui dang a awm thei a, i doctor chuan i tana ṭha tur thurawn tam zawk a pe thei che a ni.

Chuvangin, hriat reng tur thenkhat chu hetiang hi a ni! (In lama hruai tur thuchah)

Awle, tunah chuan kan sawi tam ta hle mai. A tawi zawngin, i mut enkawl hi i nun pum puia investment lian tak a ni.

• Ni khatah darkar 8-10 vel mut thin ang che. Hei hi i kum atan a pawimawh hle.
• Nitin active takin awm la, zanah erawh mut hnaih lutuk suh.
• Zanah coffee, tea leh energy drink in loh tur.
• Mut hma darkar khatah i phone, tablet leh laptop te kha off rawh. I mutna pindan chu no-go zone-ah siam rawh.
• Nitin hun khata mut leh harh hi tih dan phung la. Mut hmain thil thlamuanthlak tak ti rawh.
• Positive takin ngaihtuah la, "Ka muhil tha hle mai." Stress tihziaawm rawh .
• If you continue to have sleep problems , doctor hmu ngei ang che.

Hêng inthlâk danglamna tê tête hi i nunah i dah tel chuan nang pawhin mut hrisel leh hahdam tak i nei thei a ni. Tichuan zingkar hlim takin i tho ang a, nilengin chakna nen i hmang ang!