ZAN HNGILHKHAWHLO (INSOMNIA):

Kumthling cang mi, 30-50% tluk nih zan, i hngilhkhawhlo caan hi kan ngei dih hna, Micheu (10%) hna lebang hi cu zan an i hngilhkhawhlo ruangah sii a phun phun an ding i takpum nih celhlo tiang in a tuarmi zong tampi an um. Insomnia nih a tlaih cangmi hna caah ah cun thilhar tak tak a si ve. Mit a ku loh, chun ah tha a uaiter, chun ah mit hna ku, zing thawh zongah kan lu rit. Cu cu takpum nih a tuar i, zawtnak nih a kan tlakhnawh colh, thi kai (BP sang) leh zunthlum zawtnak a ngeimi hna ca ah cun chan a tawiter ti a si.

Hngilhkhawhlonak a chuahter tu hna cu:-
1. Khuaruahtukmi ngeih (anxiety)
2. Zu (alcohol)
3. Kum upat
4. Caffeine (lakphak/coffee tamtuk din)
5. Zawtnak ruangah (thyroid, lungretheih)
6. Sii-ai ruangah

Zeitindah kan i ven la?

1. Zanah lakphak/coffee dinghlah. Na din duh zongah tuan ah na din la.
2. Zan chiar a caan hmanten it.Na ih ka ah cun nai hngilh kho colh la loh, a voi a tam ah cun nai nek te ko lai.
3. Nichiar exercise la. (minute 10 tal na tli la)
4. Zan na ih lai suimilam cheu a duh cun TV zoh ti hlah.
5. Tilum in tak i khawlh.
6. Cawhnuk a lummi (thlum lo in) dingh.
7. Nan itnak khan kha thlihir luhter.
8. Ca hna rel pah.
9. Nai hngilh khawhlonak a ruang a um le umlo tha ten i ruat, a herh ah cun doctor sinah i piah .
10. Mitkuh sii hi cu a herh tak tak loah cun hmanlo ding.