Kubura ibitotsi ni ikibazo abantu batandukanye bashobora guhura na cyo, gusa iyo bikabije, uba usabwa kureba muganga. Nawe bijya bikubaho? Mu buzima bwa buri munsi, umuntu ahora yiruka muri byinshi birimo akazi, amasomo, inshingano zo mu rugo, ibibazo ahura na byo ndetse n’ibindi bishobora kuza nk’uburwayi. Hari ubwo rero ibi byose bihurira mu mutwe, umuntu akananirwa kubigenzura bikaba intandaro yo kubura ibitotsi.
Reka uyu umunsi twivugire ku bintu bitandatu bizajya bigufasha gusinzira neza.
1. Gira isaha ihoraho yo kuryama
Shyiraho isaha yo kuryama idahinduka kandi ugene n’indi yo kubyuka buri gihe. Amasaha umuntu akwiye kuryama ashobora gutandukana n’ay’undi bitwe n’ibintu byinshi, ariko abakuru basabwa byibura kuryama hagati y’amasaha arindwi (7) n’icyenda (9), nk’uko urubuga www.mayoclinic.org rubivuga. Kugira amasaha yo kuryama n’ayo kubyuka adahinduka bituma uruhuka neza maze ukagira ubuzima bwiza.
Niba umaze iminota 20 uri ku buriri utarasinzira, byuka, usohoke mu cyumba usome igitabo, wumve uturirimbo dutuje cyangwa ukore ikindi kintu kikunaniza. Ibi bizatuma unanirwa maze usubire kuryama ubone ibitotsi.
2. Jya witondera ibyo urya ndetse n’ibyo unywa
Irinde kuryama ushonje cyangwa wariye ibiryo birengeje urugero. Iyo uriye ibiryo byinshi cyangwa bikomeye ugahita uryama, bituma wumva uremerewe cyane mbese ukumva utaruhutse, ari nabyo bishobora kugira uruhare mu kubura ibitotsi iryo joro.
Ku mbuga zitandukanye zivuga kubuzima zirimo www.verywellhealth.com, www.risescience.com na www.sleeplander.com bahuriza ku gutegereza amasaha atatu nyuma yo gufungura, ukabona kuryama kugira ngo ubashe gusinzira neza.
3. Icyumba cyo kuraramo kigomba kuba gifite umutuzo
Ni byiza ko ahantu uryama haba hari ubushyuhe bucye, hatuje kandi hijimye. Kuryama mu cyumba gicanyemo itara bishobora gutuma gusinzira biba ingorabahizi. Irinde kandi kumara igihe kirekire uri muri telelefoni cyangwa mudasobwa kuko urumuri rwabyo rwatuma kubona ibitotsi bigorana. Hari n’ibindi byinshi byagufasha mu gusinzira neza nko koga mbere yo kuryama ndetse no gukora umwitozo wo guhumeka byimbitse, winjiza ndetse unashora umwuka.
4. Wiryama ku manywa igihe kinini
Ushaka kuryama ku manywa? Wirenza iminota 30 kuko kumara igihe kiri hejuru y’iki bishobora kukubuza ibitotsi bya nijoro. Ku rundi ruhande ariko niba ukora nijoro, waryama bihagije kumanywa kugira ngo ushire ibitotsi, maze usubire mu kazi umeze neza.
5. Jya ukora ikintu gisaba imbaraga buri munsi
Uretse kuba bikomeza umubiri bikanatuma ugira ubuzima bwiza, gukora imyitozo ngororamubiri na byo bifasha umuntu gusinzira neza. Na none ariko jya wirinda kuyikora mu masaha yegereye ayo kuryama, urumva ko waba uri gukangura umubiri kandi ushaka kuruhuka!
6. Kemura ibiguhangayikishije mbere yo kuryama
Mbere yo kuryama, banza utunganye ibyo byose wumva biguhangayikishije kuko bishobora gutuma udasinzira uri kubitekerezaho. Andika ibiguhangayikishije maze ubivane mu nzira, ibisigaye ubirekere ejo.
Ni ngombwa kwiga guhangana n’ibibazo bitandukanye uhura na byo, ushyira ku murongo imirimo yawe kandi ugahera ku yifite akamaro kuruta indi, bigakurikirana bityo bityo. Gufata umwanya ukitekerezaho bizagufasha muri urwo rugendo, dore ko bituma wisobanukirwa, ukamenya intego yawe, ari na byo bizatuma ukora uko ushoboye ngo uyigereho.
Ibindi ukwiye kwitaho birimo kugabanya cyangwa kureka gufata kafeyine iboneka mu ikawa, inzoga ndetse na nicotine yo mu itabi.
Ni ryari najya kwa muganga?
Kubura ibitotsi ni ikibazo abantu batandukanye bashobora guhura na cyo, bituma umunsi ukurikiye, wumva utameze neza, unaniwe ndetse ntubashe gukora neza. Ni ngombwa rero kureba muganga niba wumva bikabije, akagusuzuma ndetse akanakuvura akurikije icyabiteye.
Isoko: www.mayoclinic.org
www.verywellhealth.com,
www.risescience.com na
www.sleeplander.com
Ntureba ahubwo nari naraburaniwe pe!