Kuryama ugasinzira ni ingenzi cyane kuko ari bimwe mu bitera ubuzima bwiza, abahanga mu by’ubuzima bavuga ko umuntu akeneye byibura amasaha 7 yo gusinzira ku munsi kugira ngo umubiri ube wakora neza.

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Akamaro ko kuryama ni kenshi harimo : kuruhura ubwonko, kugabanya umunaniro wo mubwenge ndetse n’ibindi byinshi, ariko kuryama ni kimwe no gusinzira ni ikindi kuberako hari igihe umuntu ajya mu buriri akaryama ariko akabura ibitotsi.

Kubona ibitotsi cyangwa kubibura biterwa n’iki?

Igisubizo kuri iki kibazo ni uko kuryama ukabura ibitotsi akenshi biterwa n’akazi uba wakoze , ibyo umuntu aba yariye cyangwa yanyoye ndetse n’uburyo aba yakoresheje ubwonko bwe cyane cyane mu gihe gito mbere yo kuryama.

Dore ibintu bitanu byatuma udatora agatotsi

Gukoresha ibikoresho by’ikoranabuhanga mbere yo kuryama: Ubushakashatsi bwinshi bwakozwe bugaragaza ko kureba televiziyo, mudasobwa cyangwa telefone mbere yo kuryama bigira ingaruka kuko bituma ibitotsi bibura.
Mu gitabo cya Roberty cyitwa Sleep Soundly Every Night, harimo inama itubwira ko tugomba kwirinda urumuri ruturuka muri ibyo byuma twavuze haruguru byibuze isaha imwe mbere yo kuryama. Robert avuga ko ibyo byuma bigira urumuri rwitwa blue right, rukaba rutuma ubwonko budakora bityo bikaba byatuma umubiri utabasha kuruhuka neza.

Bityo rero hakenewe ko uzimya telephone yawe, cyangwa televiziyo n’ibindi nkabyo mbereho isaha byibura imwe mbere yuko ujya kuryama.

Kunywa ikawa: Nubwo ari ikinyobwa gikundwa na benshi, kubera yuko akamaro kayo ari kenshi, nyamara menya ko ikawa ifite icyitwa caffeine, kandi caffeine ikaba izwi neza ko ibuza abantu kuba basinzira.
Abashakashatsi basanze ko igikombe gito cy’ikawa kiba kirimo hagati ya 80g na 120g ya caffeine, iyi ikaba ari impamvu ikomeye cyane igaragaza yuko kunywa ikawa mbere yo kuryama bishobora kuba byabuza umuntu kuba yasinzira neza.

Hari benshi bafata ikawa n’ubwo yaba nke igihe bamaze kurya nimugoroba bizeye yuko isaha yo kuryama iza kugera yakawa yashize mu mubiri bityo bagashobora gusinzira, nyamara ntibazi yuko caffeine ishobora Kumara mu mubiri igihe cy’amasaha 12.

Birumvikana ko ugomba kwirinda kunywa ikawa mu masaha ya nimugoroba kuko bigira ingaruka mbi kubitotsi byawe no kuruhuka kwawe.

Kunywa itabi: Itabi rifite icyitwa nicotine kandi nicotine izwi mu kugira uruhare mucyo twakwita lerax ari nacyo gituma benshi bumva ko rishobora kubaruhura nyamara bakiyibagiza ingaruka zaryo ko ari nyinshi, nubwo bwose nicotine ishobora kuba yafasha abantu kumva asa n’utuje, umuhanga witwa Grandna avuga ko nicotine iri mu bwoko bwa steemlate ituma umuntu abura ibitotsi bikaba ariyo mpamvu bashingiraho bavuga ko kunywa itabi uri hafi kuryama atari byiza kuko byakubuza gusinzira neza.
Ariko inama isumba izindi ni uko umuntu yakwirinda itabi kuko ingaruka zaryo ari mbi cyane dore ko n’abarikora bandika kugifuniko ryaryo ko ryica.

Kunywa amazi menshi mbere y’uko uryama: Kunywa amazi ni ingenzi cyane mu buzima bwa muntu kuberako amazi afite akamaro kenshi kandi gakomeye, abahanga bavuga yuko atari byiza kunywa amazi menshi mbere yo kuryama kubera ko bituma umuntu akanguka kandi yarari mu bitotsi akajya kwihagarika mu ijoro ,kandi gukanguka kenshi mu ijoro bituma utabasha kuruhuka neza cyane cyane mu mubiri wawe.
Gutongana: Kenshi tugirwa inama ko tutagomba kuryama turakaye ariko ntibadusobanurire impamvu, impamvu rero ni uko iyo umuntu arakaye agira icyitwa umujagararo/ stress kandi ubushakashatsi bwagaragaje ko stress ari impamvu nyamukuru yo kudasinzira neza. Iki kikaba ari ikibazo tubwirwa n’abashakashatsi mu by’ubwonko ko iyo umuntu yarakaye akomeza gutekereza ku cyamurakaje bikaba byatuma adashobora kuryama ngo abe yaruhuka neza.