Mut ṭhat theih loh hi hriselna atan a pawi thei a, taksa leh rilru lam thlengin a nghawng thei a ni. Heng a hnuaia kan sawite hi a theih ang anga zawm chuan mut a tuiin, taksa hah damna lamah min pui thei viau a ni.
Nun phung leh chin dan ṭha (Lifestyle Changes)
- Mut hun bi neih: Ni tin mut hun leh thawh hun pangngai neih tum la, weekend-ah pawh ti danglam lo hram rawh. Hei hian mut a tih awlsam phah thei.
- Chhunah mu suh: Chhun lama i mut chuan zanah i mut a chhuak lo thei. I mut a chhuah viau chuan minute 30 aia rei lo chhing sek la, tlai lamah chuan mu miah suh.
- Mutna hmun (Bedroom): Khuma hna thawh, T.V en, emaw, thil ei loh tur. Khum i luh chuan i thluakin 'mut a hun' tih a hriat nghal theih nan mut nan chauha hman hram tur.
- Phone, Computer, T.V: Mut hma darkar 1 hnu-ah chuan phone, computer, leh T.V khawih tawh loh tum rawh. He'ng aṭanga eng (blue light) lo chhuak hian mut ti tuitu hormone (melatonin) a ti buai thei.
- Mut dawna tih ṭhin tur: Tui lum a inbual, lehkhabu chhiar, emaw, rimawi dam raih ngaihthlak hian thluak a ti hahdam.
- Khumah harh kura awm loh tur: Darkar 1 hnu-ah pawh i la mut theih loh chuan, tho la, i rilru ti thawveng tur thil ti la, i inpeih hunah mu turin i let leh dawn nia. Mut tum lutuk luata ṭan ṭeuh vang pawh hian mut a harsat phah thei a, muthilh tuma kan mu anih chuan rilru hahdam taka awm a pawimawh. Thil ngaihtuah zui vung vung tur thil ngaihtuah tawh lovin, thil ho leh rilru ti thaw veng thei lam thil ngaihtuah hram hram tur a ni.
Mut tui nana pui thei thil (Ei leh in tur)
- Bawnghnute lum: A chhunga Tryptophan awm hian mut a ti chhuak thei.
- Balhla/Banhla (Banana): Magnesium leh Potassium a pai hnem a, taksa a ti hahdam.
- Badam (Almonds): Magnesium a tam a, rilru hahna (stress) ti ziaawmin mut a ti nuam.
- Chamomile Tea: Caffeine tel lo thingpui a ni a, thluak tih hahdam nan a ṭha hle.
Exercise lak pawimawhzia
Exercise lak hi mut tui nan a pawimawh em em a, mahse, a hun hriat a ngai:
- Ni tin exercise: Ni tin darkar chanve tal exercise lak hian taksa a ti hah a, zanah mut a ti tui duh hle.
- A hun dik: Zing kar emaw, chhun/tlai lama tih a ṭha ber. Mut dawn hnaih (darkar 3 vel a la awmin) exercise nasa tak lak loh tur. A chhan chu exercise hian taksa a ti harh a, mut a ti chhuak lo zawk thei a ni.
- Yoga & Stretching: Mut dawn hnaihah chuan exercise hahthlak ni lovin, Yoga emaw, stretching hah dam lam tih a ṭha zawk.
Mutna Damdawi (Sleeping Pills) Chungchang - Fimkhur Rawh!
Mutna damdawi hi loh theih loh a nih loh chuan ei loh tur a ni. A chhan pawimawh tak takte:
- Ngaia neih: Damdawi i ei fo chuan a hnu-ah damdawi tel lovin i mu thei lo mai ang.
- Side effects: Zing thawh hlima lu na, lu hai, leh taksa zawi ngawih ngawih a thlen thei.
- Thawk ṭha duh lo: A rei hnu-ah damdawi pangngaiin a chhawk zo lo che ang a, a aia chak i mamawh zel ang.
Thu rawn: Mutna damdawi hi Doctor-in a chawh che a nih chauh loh chuan, mahni thuin leia ei mai mai loh tur. A chunga kan tar lan (Natural ways)-te khi a hrisel zawk a, a daih rei zawk bawk.
Tags: Muthilh theih dan | Muthilh lama harsatna neite tan | Mut lama harsatna neite tan | Muthilh theih loh chhan | Muthilh theih loh | Muthilhna damdawi
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