Zanah muhil thei loin i let i let thin em? Muthilh tumin i bei ngial a, i mut that loh avangin a tukah i tho harh lo a, i mood thlengin a chhiat phah thin. Khai le, zan muthilh lama harsatna nei te tan Times of India health section-in mut that theih dan ni a an sawi te kan rawn tarlang e.
1. Tui in tam tur tih kan hria a, mahse zan mut dawn hnaiha tui in tam lutuk erawh mut tibuai theitu a ni. Zan muttui lai taka bathroom pan ngai thin te hian mut dan a tibuai thin. Chuvangin mut dawn hnaiah chuan tui kan in duh a nih pawhin tlem lem hlek a tawk viau.
2. TV, mobile phone leh computer te hi kan mut that loh chhan an ni thei. Khawthim tawh hnua thil eng thei chi hrang hrang hnuaia kan awm rei lutuk hian mut tichhuaktu hormone melatonin insiam tur a tibuai thei a, chuvangin kan mut a buai phah thei. Zan muthilh i harsat thin a nih chuan i mut hma darkar khat vel chu heng electronics lam thil hi khawih loh tum ang che.
3. Mut paha lehkha chhiar hian mut a tichhuak ve thei tlat. Thawnthu bu chhiar te hian thluak a tihahdam a, mut tichhuak thei tha tak a ni. Lehkha chhiar dawn pawhin iPad tih vela chhiar lo a, lehkhabu tak tak chhiar a tha.
4. Room tih thim deuh tur. Eng hian min tiharhtu hormone leh chemicals a tichhuak a, chuvangin light eng deuh hnuaiah chuan mut a chiang thei lo a, kan harh leh hma thin. Mut dawnah eng tihthim, purda chhah tha deuh hman leh mit tuamna (eye mask) hman te pawh a tha.
5. Zan mut theih loh nei chi i nih chuan caffeine lam chi reng reng ei/in tlem rawh. Thingpui leh coffee tui i ti viau a nih pawhin chawhnu lamah, a bikin tlailam dar 2:00 hnulamah chuan in tawh loh a tha.
6. Awm hahdam thiam rawh. Naktuk lama tih tur ngaihtuahin mut theih loh phah nan te kan hmang thin. Kan hna chungchang, sum leh pai, mimal leh chhungkaw nun te kan ngaihtuah vak vak hian zan muthilh kan harsat phah thin. Zan lama hah lutuka exercise lak te hian mut a tibuai thei.
Zan mut i harsat em?
