Zawhna: Ka pu, patling kum 52 mi ka ni a, thla thum kalta vel atang khan zan mut ka harsat tlat mai a. Muthilh ka tum nasat poh leh ka hlawhchham zual a ni mai. Ka muthilh ve zeuh chhunah pawh hian ka mu nghet thei ngai mang lo. Chhun lamah ka mut a chhuak chuang lo nang a harhfim tha taka hnathawh a har hle mai. Doctor rawn hranpa lovin thiante min kawhhmuh Zolfresh ka lo ei ve ngawt a, ei chuan ka mu thei mai a, ka ei lohin ka mu leh thei lo. Ka zawngchhang ka hlau bawk sia, engtia  han tih chi nge ni ang? Min puih theih chuan ka lawm hle ang.

Chhanna: Zan mut that hi taksain a mamawh hle mai a, kan mut that loh chuan taksa a nghawng duh hle bawk. I harsatna rawn sawi hi mi tam tak insawiselna ve tho a ni a. Hei aia chipchiar hian rawn insawi thei la, entirnan, eng hnathawk nge i nih, chhungkaw lam dinhmun, zuk leh hmuam emaw, ruihtheihthil lam chi (zute) i buaipui em tih te thlengin han ziak tel thei la a tha hle. Engpawhnise, i kum ngaihtuahin nupui fanau nei, chhun nilenga hnathawk rim i ni turah ngai ta ila. Thla thum hma lama mu tha thin,

Kan muthilh hian sleep cycle an tihmai chuan kan taksa a kaihruai a. He cycle hi mut rei leh rei loh azirin vawi 3-5 te pawh a lo awm hman thei a ni. He cycle ah hian mut dan chi hnih – Rapid Eye Movement (REM) leh Non-rapid Eye Movement (NREM) sleep a awm a. Kan muthilhtirhhian NREM-ah a intan a, hemiah hian stage 3 a awm leh thin a. He NREM stage 3 slee-ah hian kan mut ngheh hun lai a ni a, kan taksa a lo zawi kim a, kan lungphu a lo muang a, kan taksa lum zawng (body temperature) pawh a lo tlahniam thin. He stage hi taksa tan a pawimawh zual hle mai a, kan taksa hah leh stress te, taksa peng hrang hrang a in-repair hun lai a ni a, kan ruh leh tihrawlte a insiam thar that hun lai a ni bawk. REM sleep-ah erawh chuan mumang a lo intan tlangpui a, mit a che nasa a, lungphu a rawn rang a, thawk lak pawh a rawn tam thin. Hemi period erawh a rei lo thung. 

A chunga kan tar lan ang hian mut that hi kan taksa tan a pawimawhzia a hriat-thiam theih ang a. Kan mut that loh chuan kan taksaa kan hriat lem loh pem leh hliam, chhungril lama awmte thlengin a in-repair tha thei dawn lo a ni. Zan mut harsat hi a chhan hrang hrang a awm thei a, chung zingah chuan stress hi a common ber a ni. Chhungkua lam eng emaw tak harsatna te, vei neih run te, taksa hah lutuk vang te, thau lutuk vang te, zunthlum leh thisen sang neiahte a awm duh hle. Mut hunbi mumal lo, TV leh computer khawih nasa, mobile khawih nasaah te hian a awm duh zual hle. Tin, mental disorder eng emaw tak neih vang te pawhin a awm fo mai; chung zingah chuan panic attack leh anxiety disorder hi a common pawl a ni awm e.

Zolfresh damdawi hi mutna atan liau liaua damdawi chu a ni ngei mai a; mahse a ei thin tam tak hi an dependent (ngawlvei tiin sawi ila) fo mai. Damdawi an han ei khan a thawk ngei a, an lo mu tha a, damdawi an ei loh hunah khan mu thei dawn lova inhriatna an nei ta thin a, tin, thenkhatah chuan an nghei veleh mut theih loh kha a lo awm ve leh mai thin bawk a (rebound insomnia). Chutiang avang chuan damdawi ei hi chuan laklawha awl duh viau mai. Engpawhnise, taksa tihah lo zawngte, hna leh ni tin hun hman dan ngai rengte han thlak danglam a tul thei ang. Han zin khawthawnte, chhungkuaa han intihhlimte pawh a tangkai thei ang. Mahni ni tin hun hman dan han thlak danglam hlek te, zan mut hunbi han siam rem deuh te pawh a tul thei.

Mut harsatte tana damdawi dang an hman common tak chu Benzodiazepines te hi an ni a, Diazepam, Alprazolam, Clonazepam etc tihte ho hi an ni. Mahse, heng damdawite hi stress (taksa/rilru hah) nei nasate, hlauhthawn thut thut neiah te (panic attack), kaih enkawl nan te an hmang fo a, zu ngawlveite zu nghei chiri enkawl nan an hman tam ber a ni bawk. Damdawi tha tak an nih rualin a ngawl a vei theih lai hi fimkhur ngai lai tak chu a ni thung. Chutiang avang chuan heng damdawite hi mahni thua ei mai lovin, doctor-te berawn chung ngeia hman a him ber. A ei hun chhung pawh mahni duh thua tidanglam mai lovin doctor-te bawk biakrawn hmasak zel hi a tha ber a ni.

Sleep hygiene an tih mai, mut thatna tura tih dan advice an pek thin hi tam takah chuan a tangkai viau. Chung zinga pawimawh chu – khum hi mut nan leh sex hman nan chauh hman tur, hnathawh nan hman loh tur, zan mut hma darkar khat tal chu phone, tv leh computer khawih loh tur, zan mut hmaa thingpui emaw, coffee emaw in loh tur, zingah harh hma emaw, tlai emaw pawhin thawh hunbi in-set fel a, chumi hunah thawh zel tur tihte a ni hlawm. Zanriah puar lutuka ei chin hian mut a tibuai duh viau bawk a, chawhmeh mawm lam insumte a tha viau bawk. BP leh Blood sugar in-check thei la, a lo fel lo a nih chuan enkawlna dawng nghal bawk la, chu chuan a pui ang che. Tin, zuk leh hmuam lam ti mi i nih chuan insum deuh a tha hle. Zu hi a tawk chauh a in chuan mutte a titui thei teh meuh mai a, in hnem erawh chuan mut a tibuai fo bawk. Mental disorder i nei a nih erawh chuan Psychiatrist-in an enkawl che a tha ber ang.