You've successfully subscribed to ISHURI
Great! Next, complete checkout for full access to ISHURI
Welcome back! You've successfully signed in.
Success! Your account is fully activated, you now have access to all content.
Success! Your billing info is updated.
Billing info update failed.
IMPINDUKA ZOROHEJE USHOBORA GUFATA ZIKAGUFASHA GUSINZIRA NEZA.

IMPINDUKA ZOROHEJE USHOBORA GUFATA ZIKAGUFASHA GUSINZIRA NEZA.

Ibitotsi ni ingirakamaro cyane kuri buri rwungano rugize umubiri ndetse no ku mikorere y’umubiri muri rusange.

Ivan Nyagatare
Ivan Nyagatare

Waba ufite ikibazo cyo kubona ibitotsi ? ikibazo cyo gusinzira ubuticura ijoro ryose ? Hari inama zitandukanye zashyizwe ahagaragara n’abashakashatsi n’inzobere mu buzima bwo mu mutwe no gusinzira.

Niba ukeneye kubona ibitotsi –kandi ugasinzira neza- nijoro, hari ibintu bimwe na bimwe wahindura muri gahunda yawe ya buri munsi, kandi bikagira impinduka zigaragara ku bitotsi byawe. Reka turebere hamwe muri iyi nyandiko zimwe muri izo mpinduka ushobora gukora zikagushyira mu gihe cyiza cyo kuba wabasha gusinzira bya bitotsi by’ingirakamaro ku mubiri n’ubuzima muri rusange.

Judith Hellman, MD[1] avuga ati « ibitotsi ni ingirakamaro cyane kuri buri rwungano rugize umubiri ndetse no ku mikorere y’umubiri muri rusange. Ku byerekeye uruhu, kubura ibitotsi bituma uruhu rurekura umusemburo wa cortisol. Uyu musemburo rero ugira uruhare mu gutuma uruhu rwivumbura, ugasanga umuntu atangiye kugira ibibazo by’uruhu : ibiheri bihishije, uduheri turimo amashyira cyangwa se izindi ndwara zikomoka ku kuba uruhu rwatakaje ubudahangarwa »

Inyigo yashyizwe ahagaragara n’ikigo gikora ubushakashatsi ku bitotsi ivuga ko umuntu mukuru akwiriye kuryama byibura amasaha hagati ya 7 n’amasaha 9 mu ijoro. Gusinzira amasaha ari munsi y’ayo bishobora kugira uruhare mu kugaragara kw’iminkanyari, uruhu rukwedutse ndetse n’ibiziga byijimye munsi y’amaso. Impamvu yabyo ni uko mu gihe usinziriye, umubiri wawe ukomeza gukora wohereza amatembabuzi ku ngingo n’ibindi bice by’umubiri bikeneye kubobezwa, mu gihe kandi uba ukura amatembabuzi mu bindi bice by’umubiri aho atagikenewe. Kuba rero utabashije gusinzira ngo uyu murimo ukorwe, niyo mpamvu uzasanga abantu badasinzira neza bafite uruhu rukwedutse munsi y’amaso (bitwa ubundi udufuka tw’amazi). Bavuze kandi ko gusimbuka ibitotsi ari intandaro yo kwiyongera k’ubwivumbure bw’umubiri kubera ko ubwirinzi bw’umubiri buba buteshejwe gahunda yabwo. Bagahuza na wa muhanga twavuze haruguru rero ko ingaruka imwe muri nyinshi ni ibibazo by’uruhu.

Gerageza kuryama mu cyumba giteguye ku buryo buzitira urumuri.

Kugira ngo usinzire neza, ukwiriye kuryama mu cyumba cyijimye. Ubushakashatsi bwagaragaje ko kuryama mu cyumba kirimo urumuri rutyaye bituma za njyana za Circadian[1] zitakaza gahunda isanzwe izigenga : iyo ni gahunda igendera ku munsi usanzwe, ituma izo njyana karemano zibasha kugenera umubiri gahunda yo gusinzira no gukanguka. Niba uturiye umuhanda ufite urumuri rutyaye cyangwa se ahantu witegeye izuba rirenga ritinze mu bihe runaka by’umwaka, ukeneye gukoresha amarido (ibitambaro byo mu madirishya) byijimye kandi bifite uruhu runini mu madirishya. Abahanga bemeza ko amarido afite amabara yijimye ari yo azitira urumuri rutyaye rw’imirasire y’izuba kurusha amarido afite amabara akeye.

Gerageza gukura ibikoresho by’ikoranabuhanga mu cyumba cyo kuraramo.

Urumuri ruturuka hanze sirwo rwonyine rushobora kubangamira gusinzira : ibikoresho by’ikoranabuhanga bitandukanye biri kugenda birushaho gufata umwanya munini mu cyumba cyo kuryamamo. Ariko ukwiriye kumenya ko urumuri bisohora ruri mu ibara ry’ubururu rugira uruhare mu guhagarika ikorwa ry’umusemburo wa melatonin – ikinyabutabire gishinzwe kubwira umubiri ko igihe cyo gusinzira kigeze. N’ubwo bimwe mu bikoresho by’ikoranabuhanga bifite ‘indeberwamo = screen’ ababikoze bemeza ko bikoranye ikoranabuhanga rizitira urwo rumuri rufite imirasire ikaze, inama nyayo ni ukwigizayo telefoni ngendanwa zigezweho, tablets, mudasobwa ngendanwa, n’ibindi byibura isaha imwe mbere yo kuryama, noneho ukagerageza gusoma igitabo.

Kurya neza ni ingirakamaro kuri gahunda z’umubiri, harimo no gusinzira.

Usibye impinduka zitandukanye ushobora kugenda ukora muri gahunda zawe za buri mugoroba, hari n’ibindi wakora bikakugirira akamaro mu gihe cyo kuryama. Urugero rumwe muri ibyo harimo gukurikiza gahunda y’indyo iboneye kandi yuzuye, bikagendana no kwirinda ibiryo bikorerwa mu nganda birimo amasukari y’amakorano. Bene iyi ndyo izakubashisha kuba ufite imbaraga atari ku manywa gusa, ahubwo n’ijoro.

Ihatire gukora imyitozo ngororamubiri mu buhoraho.

Imyitozo ngororamubiri ihoraho ni ingenzi. Ubusanzwe, iminota 10 y’imyitozo ngororamubiri ku munsi irahagije kugira ngo ubashe gusinzira neza kandi bikakurinda ibibazo bigendana na gahunda yo gusinzira : urugero indwara ya OSA[2], hamwe n’indwara irangwa n’urusobe[3]rw’ibimenyetso birangwa no kutaguma hamwe kw’akaguru mu gihe usinziriye. Ushobora kugerageza imyitozo ifasha kwinjiza umwuka uhagije mu mubiri : kwiruka, gutwara igare, kujya mu nzu zikorerwamo imyitozo ngororamubiri.

Isuku ni ingenzi igihe cyose : kwiyuhagira mbere yo kuryama.

Kuba wumva unaniwe cyane ntabwo ari urwitwazo rwo kujya mu buriri udakarabye. Ab’igitsinagore bakwiriye kwihatira kwisukura mu maso, bakikuraho bya birungo mbere yo kujya kuryama. Ushobora gufata iminota mike mbere yo kuryama ukisukira n’amazi y’akazuyazi n’isabune yoroshye, ukihanaguza mu maso igitambaro cy’amaso cyoroheje.



[1] “injyana za Circadian”[1] ni [“urusobe rw’amasaha ngengabuzima” aba mu bwonko no mu mubiri wacu.]

[2] Obstructive sleep apnea (OSA).

[3] Restless leg syndrome.

[4] Medical Doctor, umuganga w’inzobere mu by’ubuzima bw’uruhu.