Zunthlum i nei em? Chuvangin, zan lama i mut hian muthilh lovin i toss leh turn em? A nih loh leh i mut laiin i harh thut em? Ni engemaw zat chu i mut lutuk a, ni dangah chuan engtiang pawhin bei mah la, i mit pawh i chhing thei lo em ni? Heng thilte hi i tawn chuan nangmah chauh i ni lo. Zunthlum vei tam tak chuan hetiang mut harsatna hi an tuar thin. Hei hi thil pangngaiah i ngai mai thei. Mahse , zunthlum leh i mut harsatna inkarah hian inzawmna lian tak a awm thei tih i hria em ? Hemi chungchang hi vawiinah hian han sawi ila.
Engvangin nge zunthlum vei te hian mut harsatna an neih?
Zunthlum vei hian mut harsatna a neih theih chhan hrang hrang a awm a. Hengte hi a awlsam zawngin, pakhat hnu pakhatin i hrethiam ang u.
| Mut tibuai chhan | A awlsam zawngin, eng nge ni? |
|---|---|
| Mut theih lohna (obstructive Sleep Apnea) a ni | Hei hi mut laiin kan kawr chunglam ruhte a relax a, kan thawkna kawng a tikhawlo a ni. Tichuan, second engemaw zat chu thawk a tawp ta a ni. Hei hian thisena oxygen level a tihniam a, thluak leh thinlung a nghawng a ni. Ngaihtuah teh, i pasal chu zanah a bengchheng a, rang takin thawk a chawlhsan a, bul tanna nen a harh chhuak ta a ni. Hei hi Sleep Apnea kan tih chu a ni. Hetiang dinhmun hi thau lutuk zingah a awm fo thin. |
| Ke ruh chhunga nerve tihchhiat (Peripheral Neuropathy) . | Zunthlum hian i ke leh kea nerve te a tichhe thei a ni. Hei hian i ke a ti na thei a, a ti na a, a kang thei bawk. He natna leh lungawi lohna hian zan mut that a ti harsa thei hle. |
| Restless Legs Syndrome a awm a, a rilru a hah hle | Hei hi i ke chu thunun theih loh khawpa che anga i hriat lai a ni a, i ke chu i dah reng thei lo ang maia i hriat lai a ni. A châng chuan i ke chhungah thil pakhatin a rawn hruai lut ang maiin a lang a, natna ang maiin a awm. Hei hian mut a ti harsa hle. |
| Thisen thlum level inthlak danglamna (Hypoglycemia & Hyperglycemia) . | Thisen sugar level tlahniam nghal (hypoglycemia) leh nasa taka sang (hyperglycemia) te hian mut a nghawng thei a ni. Sugar level a san chuan zanah zun fo a ngai a ni. Hei hian i mut a tibuai a ni. Sugar level a tlahniam chuan i thawmhnaw a chhuak thei a, i lungkham thei a, i tiharh thei bawk. |
| Thau lutuk | Weight gain hi snoring leh sleep apnea nen a inzawm tlat a, heng pahnih hi mut thatna daltu lian tak an ni. |
Engtin nge heng mut harsatna te hi i hriat theih ang?
Chuvangin he harsatna i neih chuan i tih hmasak ber tur chu i doctor nen inbia ang che. I mut chungchang zawhna tlemte a zawt ang che.
- Zan lama mut harsatna i nei em?
- I mut lai a chanve velah i harh thin em?
- Nilengin mutthilh i nei fo em?
- I mutnaah i bengchheng em? I thawk hah ang maiin i inhria em?
- I keah natna emaw, rilru hahna emaw i nei em?
- I mut laiin i ke i kick thin em? I insawn kual vel em?
Heng zawhnate chhanna azirin i doctor chuan a tul chuan mutna lama mithiam hnenah a refer thei che a ni. Tin , mut test bik polysomnogram tih pawh an ti thei bawk . Hei hian damdawi inah zan khat hun hman a, machine hmanga i mut dan te, thluak wave te, thawk dan te, leh heart rate te tehna a huam a ni. Hei hian i mut harsatna chhan dik tak chu a hriat theih nan a pui thei a ni.
Zunthlum nena inzawm mut harsatna enkawlna tur engte nge ni?
Thu lawmawm tak chu heng natna zawng zawng deuhthaw hi enkawlna a awm vek a ni. Enkawlna chu i dinhmun a zirin a ni.
A pawimawh ber: A hnuaia enkawlna emaw damdawi emaw eng pawh hi doctor thurawn hnuaiah chauh hman tur a ni. Nangmah chauhin hmang ngai suh.
- Sleep Apnea atan: Taksa rihna tihtlem hi a pawimawh hle. Chu bâkah, i doctor chuan CPAP (Continuous Positive Airway Pressure) tih machine hman a rawt thei bawk. Hei hian i hnar leh/ emaw i hmui chungah mask te tak te hmanga mut a huam a ni. Machine atanga boruak pressure hian i thawkna kawng a hawng reng a, chuvang chuan i thawk a ti lo.
- Peripheral Neuropathy natna tan chuan:Enkawlna hrang hrang a awm a, general painkiller (Aspirin leh Ibuprofen ang chi) atanga nerve natna atana damdawi bik (Gabapentin leh Pregabalin ang chi) thlengin.
- Restless Legs Syndrome tan: Hei pawh hi damdawi bik a awm. A chang chuan taksaa iron level a hniam chuan iron pill an pe thei che a ni.
- Mut theih lohna tan: Mut theih lohna enkawlna atan hun rei lote chhunga damdawi (`Diphenhydramine` ang chi), prescription sleeping pills (`Zolpidem`, `Eszopiclone` ang chi), leh antidepressant thenkhat chu mut theih lohna enkawlna atan a tlem berah hman a ni.
I mut thatna tura nangmah ngeiin i tih theih thilte
Damdawi bakah hian i nunphung tihdanglamna tenau te hian i mut thatna nasa takin a tichangtlung thei a ni.
- Calming habits practice: Mut hmain thawk lak dan exercise, meditation, etc. ang chi thil ti thin ang che. Hla thlamuanthlak tak tak ngaihthlak rawh.
- Exercise: Nitin exercise hian mut a ti tha thei a, mahse mut hma darkar tlemteah exercise hahthlak tak tak erawh pumpelh tur a ni.
- Zan lamah heng thilte hi pumpelh rawh: Zanlaiah coffee, tea (caffeine), zu, leh cigarette (nicotine) ang chi thil te hman loh tur a ni.
- Nitin mut suh: Nitin mut hun hi a tlem thei ang bera tih tlem tum ang che. Chutianga tih chuan zan mut a harsat phah thei a ni.
- I khum chu heng thil atan chauh hmang rawh: I khum hi mutna leh sex hmanna atan chauh i hmang tur a ni. Khumah thuin TV en te, lehkhabu chhiar te, phone en te kha bansan rawh. Tichuan i thluak chuan khum chu mutna hmun a ni tih a hre nghal mai ang.
- I mut theih loh chuan: Khumah tossing leh turn ai chuan tho la, room dangah kal la, hahdamna tur thil (lehkhabu chhiar ang chi) ti rawh. Mut i neih chuan mut leh rawh.
- CBT: Cognitive Behavioral Therapy (CBT) hi mut theih lohna enkawlna atana hmanraw tangkai tak, damdawi hmanga enkawl loh a ni. Chutah chuan i mut tibuaitu ngaihtuahna leh tih dânte thlak danglam tûra ṭanpui tûra counselor nêna inbiakna neih a tel a ni.
Mut tlakchhamna hian zunthlum a thlen thei em?
Awle. Hei hian a lehlamah hna a thawk bawk. Hun rei tak chhunga mut theih lohna, chronic sleep deprivation tia hriat bawk hian insulin resistance a thlen thei a, chu chuan zunthlum vei theihna a tipung a ni.
A awlsam zawngin, mut hian kan riltam leh ei duhna thununtu hormone te chu direct-in a nghawng a ni. Entirnan , leptin.Hormone tih chu la rawh. Mut kan tlakchham chuan he hormone hi a tlahniam a, carbohydrates, chu chu starchy foods (buhfai, chhang, sweets ang chi) ei duhna kan nei nasa hle. Hei hian taksa rihna a tipung thei a, zunthlum a thlen thei bawk.
Take-Home Thuchah a ni
- Zunthlum leh mut harsatna inkarah hian inzawmna nghet tak a awm a, chuvangin i mut harsatna hi ngaihthah suh.
- I doctor nen harsatna i tawh apiang, zan lama bengchheng, mut laiin thawk hah, ke na, leh mut theih lohna te chu zalen takin sawipui rawh.
- Heng natna tam tak hi enkawlna tha tak tak a awm a, chu chu CPAP machine leh damdawi te hi a ni.
- Exercise te, ei leh in hrisel ei te, leh mut faina tha tak neih te hian danglamna nasa tak i siam thei a ni.
- Damdawi lam thurawn tel lova mut emaw, natna dang emaw avanga mahni damdawi hman loh tur. A hlauhawm thei hle.
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