Zan Ih Lai Te Ah Tuah Bak Lo Ding Phun 10 Hna

Zan Ih Lai Te Ah Tuah Bak Lo Ding Phun 10 Hna

1. Inn Zuat Sațil Hna He Hmunkhat Te Ah Ih Lo Ding

How to Sleep Better - HelpGuide.org

Inn zuat sațhil hna ii an ih caan cu minung ih caan nak in a tawi deuh caah nai hngilh mi an hrioter lai. Inn zuat sațhil hna i an hmul pawl zong nih na ngandamnak ding a hnursuan khawh mi asi.

2. Tisa in i ciah

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Tisa in i chiahnak nih nai hngilh khawhnak a hnursuan khawh. Cu ruangah tisa in nai ciah hmanh ah minute 10 nak sau nai ciah si ahcun na takvun pawl a chiater khawh mi asi.

3. Thinhangnak le Lungretheignak

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Ih lai te ah thawngpang rel le zoh (or) minung pakhat khat he i sik ii thinhang tuk in na um nak nih hngilh khawh lo nak a chuahpi. Na thinhan nak hna le na lungretheihnak hna kha zan na ih lai suimilam 2 hlan ah na daihter khawh i, thinlung dai tein na um ahcun a țha bik mi asi.

4. Sii Din

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Zan a ih kho lo mi hna nih ih lai ah hngilh khawhnak sii an din cu a țha mi asi i, a dang sii pawl tu kha zinglei thawh tikah din ah a țha bik. Cu ruangah sii na din hlan ah siibawi sin ah țha tein din caan hal hmasa ah a țha bik.

5. Electronic thilri Pawl Hman

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Electronic thilri hman nak nih na ngandamnak a hnursuan khawh, cu tikah zan ih lai ah Phone, computer ti bantuk tongh tuk lo ding.

6. Na thluak a dinhtertu rian pawl tuah piak ding

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Zan na ih lai ah na thluak a retheihter tu rian pawl tuah bak lo ding. Cu na thluak a battertu ai awh ah cauk in ca rel, bible ca rel tibantuk na tuah piak deuh awk asi.

7. Țhangkhat tein Ih

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Țhangkhat tein ka ih ta la na ti si ahcun chun suimilam 1 in 4 kai lakah ih piak ah a țhacem. Zanlei tlai deuh ihnak nih zan hngilh khawh lo nak a chuahpi caah chun na ih tik hmanh ah minute 30 in suimilam 1 hrawnghrang lawng ih piak ah a țhacem.

8. Ti din

Zan ih lai ah ti (water) tampi din nak nih mitkuh a hrioter ii, a thaizing thawh tikah mit kam hrawnghrang zong a nah ter khawh fawn. Cu ruangah zan na ih lai ah ti hraikhat si lo ah hrai tan hrawnghrang lawng din ah a țha.

9. Exercise Tuah

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Exercise tuah nak nih thluak thahri pawl a țhanghter hna. Cu ruangah zan na ih hlan suimilam 3, 4 hrawngah exercise nai tuahcia deuh awk asi.

10. Kuakzuk

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Zan ih lai kuakzuknak nih thi kal ning a santer i, thinlung kal ning zong a ranter khawh i, hngilh khawh lo nak a chuahpi. Cu tikah zan na ih hlan suimilam 1, 2 hrawngah a hnubik kuak na zuk awk asi.

 

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