KA JINGIOHTHIAH KLOI: Ban thiah dangkloi ka kyntiew iaka koit ka khiah jongka met bad ka jingmut jingpyrkhat

Kong L Kongwang

Katno sien phi la ju iohsngew iakine ki kyntien kiba ong ‘ka jingleit thiah dangshai bad khie dangstep ka pynlong ia u briew ba un koit un khiah, uba riewspah bad uba stad?. Hynrei bun ki briew ki shem jingeh shisha ban khie dang step.

Kalah ban dei naka daw ka jingthut thiah lane lehse ban leit thiah dang kloi kam dei ka por jongki. Ha kawei pat ka liang katto katne pat ki briew ki ju khie hi dangstep khlem jingeh,ki sngewkhynraw pat bad kiba kloi ban ialeh haka pyrthei. Hynrei ki shem ruh ba ki khmat jongki, ki shoh samthiah kloi bad khaprip hi. Kum kine ki briew kilah ban don iaka Advance Phase Sleep Syndrome (ASPD). Kane ka dei naka daw ka jingpynthut ka baje jongka met kaba latip kumka circadian rhythms. Ka pynlong ia u briew ban iohthiah kloi ban iaka por kaba dei ban thiah bad ruh ban khie kloi ban iakapor kaba dei ban khie. Mynta ka jingpule kaba la thoh haka Journal sleep ka ong ba kane ka jinglong kamdei kaba khamdon bad kalah ban ktah iwei naki 300 ngut kiba la san la rangbah.

Ki stad wadbniah naka university of California, San Francisco, ki ong ba haki briew kiba don iaka advanced sleep phase syndrome, ka baje jongka met ne ka circadian rhythm, ka treikam kham kloi ban iakiwei pat ki briew. Ka don ka pynmih kloi iaki sleep hormones melatonin bad ka jingkylla haka temperature jongka met. Kane ka jinglong ka iapher na ka jingkhie step kaba wan hi haba la heh ka rta bad kumjuh ruh ka jingkyndit haki kynta ki bymdei ban kyndit kaba ju mad daki briew kiba don iaka depression.

Mynta kane ka wanrah hangi iaka jingkylli jongka jingkhie kloi. Ki riew shemphang jongka koit ka khiah ki ju ong borabor baka jingthiah kloi bad ka jingkhie step kadei kaba thikna ba ka kham bha naka bynta ka koit ka khiah. Haka jingshisha, ban leit thiah dangshai bad khie dangstep kalah ban wanrah shibun ki jingmyntoi iaka koit ka khiah jongphi. Kan pynlong ruh iaphi uba seisoh bad kyntiew iaka jingpynneh ka bor pyrkhat.

Ki jingmyntoi iaka koit ka khiah naka jingiohthiah dangkloi. Hato phi longmraw haka smartphone jongphi, ban peit haka screen jongka haduh ban da miet?. Bun nangi ngi ju thiah miet bha, ngi ju pynkhih iaki shympriah kti haki mobile phone jongngi sharum shaneng haduh ba ka kti kan thait. Kane ka wallam iaka jingsngew tlot, domriang,sieb ki khmat bad nangpynkwah ban dih bun ki caffeine ban aibor iangi ban peitmat baroh shisngi. Kadei eh lada ngin buh iaka phone sharud bad leit thiah dangkloi. Katba ngi dang thmu ban leit thiah dangkloi, katta ka khmat jongngi ka nangkhring ban peit haki mobile phone. Hynrei naka bynta ka koit ka khiah jongka met bad ka jingmut jingpyrkhat, phi donkam la kumno kumno 6 kynta khlem thut haba ki khmat ki khaprip. Kumba ka jingong ka ong ba thiah dangshai bad khie dangstep ka pynlong ia u briew ba un koit un khiah, uba riewspah bad uba stad. Baroh ngi tip ki jingmyntoi bangi ioh na kaba khie step hynrei kumno phin pyrkhat pat shaphang ka jingleit thiah dang kloi?.

Hangne ngi don katto katne ki jingmyntoi kiba ymlah ban mutdur kiba ngi ioh na kaba leit thiah dangkloi.

1. KAN KYNTIEW IAKA JINGBHA JINGMUT:— Ka jingwadbniah ka ong baka jingthut thiah kadei kaba kyntiew bha iaki jingpyrkhat kiba long mar khongpong bad pynduh jingkyrmen. Kumta ki saiàntis ki la pynlong ka jingwadbniah haki 100 ngut ki briew kiba thut haka thiah ka dem bad shem baki pyrkhat jylliew bha shaphang ki jingeh jongki. Kumta haba phi ioh ban pynjahthait bha ialade, phin kham pyrkhat ia kiei kiei kiba bha bad duna ki jingkhuslai shaphang ki jingeh kiba don haphi.
2. KAN DON KA JINGDUNA HAKA JINGBAKLA:— Ka jingbym iohthiah bha kalah ban pyntlot shibun iaka bor pyrkhat kum ka jingpynleit jingmut, ka jingkren, ki jingkynmaw bad ki daw. Ban trei haka jinglong shoh samthiah, thikna kan ialam sha ka jingbun ki jingbakla kiba jur bad lada phim phikir bha, kalah ban pynduh kam iaphi. Ka jingiohthiah bha haka jingshisha kalah ban pynjur iaka bor pyrkhat jongphi, pynpeitmat iaphi, pynlong smat long sting bad kham nep haka jingmut jingpyrkhat ban kaba mynshuwa.
3. PHIN KHAM DON PARALOK BHA:— Ka jingduna thiah kalah ban pynlong bitar ne dukhi iaphi bad ymdon ki ban kwah ban ialong paralok bad ki briew kiba ju leh dom leh bitar. Ka jingsniew mynsiem kalah ban pynpoi iaphi sha ki jingiamai jingiashoh ki bymdonkam, pynlong iaka sawdong sawkun jongphi kaba ymlong sngewtynnad naka bynta kiba don sawdong bad phi. Lada phi kwah ban don ka jingiadei kaba bha bad ki paralok, pynthikna ba phi pyni shakhmat iaka durkhmat kaba bha tam. Bad kumno phin leh iakata?. Ka jingiohthiah bha, kadei ka lynti kaba biang bha ban pynjur ka jingbha mynsiem.
4. PHIN KHAM IM SLEM:— Lada phi pyrkhat baka jingniah kali haka por buaid kadei ka daw jongka jingjia aksiden haki surok, phin lyngngoh ban tip baka jingbym iohthiah bha ruh kalah ban jia kumjuh. Ka bor pyrkhat bad ka jingnang ban pyniaid kali kan pynthut lada phim ioh ban pynaram bha ialade. Ki jingmih kidei kiba sniew hi kumba ka sniew ka kyiad. Ka jingiohthiah bha kan pynthikna ba phi peitmat haka por ñiah kali, pynduna iaki lad jongka jingiatyngkhuh kali bad ki aksiden.
5. PHIN KHAM BHA HAKA KAM:– Ngi ladep iakren lypa shaphang ki jingmyntoi iaka koit ka khiah naka jingiohthiah bha. Mutdur haduh katno phi lah ban leh kham bha haki kam jongphi lada phi ioh ban pynaram bha. Shen phin nym donkam shuh iaki jingdih kum ki caffeine ban kham pynnep bad kham pynbha na kaei kaba phi leh.
6. PHIN KHAM LONGKOIT LONGKHIAH:— Lada phi dei kito kiba ju pep trei borabor na kadaw ki jingshitom kiba neh, peitbniah bha iaka bor bad ka rukom thiah jongphi. Kane kam dei kaba eh ban pyrkhat, hynrei la jingiohthiah ka don iaka bor kaba khlain bha kaba lah ban ktah haki immune system jongphi. Ka jingiohthiah bha kalah ban pynduna iaka jingdon jongki cortisol haka snam, kaba pynlong iaki immune system ba kin trei kam kham bha. Kane ka mut ba phin kham lait naki infections bad ki jingshitom ban ia kaba mynshuwa.
   Khublei.