Uburwayi bwo gusinzira nyuma y’igihe (Delayed Sleep Phase Disorder)? Ibimenyetso, Intandaro, n’Ubuvuzi

Uburwayi bwo gusinzira nyuma y’igihe (DSPD) ni uburwayi aho umuzunguruko wawe usanzwe wo gusinzira no kubyuka uba ukererewe cyane kurusha gahunda ya benshi. Niba buri gihe udashobora gusinzira mbere ya saa mbiri za nijoro cyangwa nyuma yaho, kandi ugira ikibazo cyo kubyuka ku mirimo yawe ya buri gitondo, ushobora kuba ufite iki kibazo gisanzwe cy’umuvuduko w’umubiri (circadian rhythm).

Ibi si ukuba “umuntu ukunda ijoro” gusa cyangwa kugira imyifatire mibi yo gusinzira. DSPD igaragaza impinduka nyayo mu masaha y’umubiri wawe bituma bigoye cyane gusinzira no kubyuka ku masaha asanzwe, nubwo wagerageje gukurikiza imyifatire myiza yo gusinzira.

Uburwayi bwo gusinzira nyuma y’igihe (Delayed Sleep Phase Disorder) ni iki?

Uburwayi bwo gusinzira nyuma y’igihe buzabaho iyo isaha y’umubiri wawe idahuye n’isi ikugerereye. Umuzenguruko wawe wa circadian - igikorwa cya biologique kiyobora igihe wumva unaniwe kandi uhagaze - uba ukererewe amasaha menshi ugereranyije na gahunda zisanzwe.

Abantu bafite DSPD bumva bafite imbaraga nyinshi cyane nimugoroba no mu masaha y’ijoro. Imibiri yabo itangira gukora melatonin (hormone yo gusinzira) nyuma cyane ugereranyije n’ibisanzwe, akenshi bitaba mbere ya saa sita za nijoro cyangwa nyuma yaho. Ibi bituma gusinzira mbere ya saa mbiri za mu gitondo kugeza saa sita bigoye cyane, uko waba unaniwe kose.

Iyo baremeye gukurikiza umuzunguruko wabo usanzwe nta kigenda kibabangamiye, abantu bafite DSPD bashobora gusinzira neza. Ikibazo kibaho iyo bakeneye gukora ku gahunda isanzwe ya sosiyete kuva saa cyenda kugeza saa tanu, bigatuma babura ibitotsi igihe kirekire kandi bagira ibibazo bikomeye bya buri munsi.

Ibimenyetso by’uburwayi bwo gusinzira nyuma y’igihe (Delayed Sleep Phase Disorder) ni ibihe?

Ibimenyetso by’ingenzi bya DSPD bigaragara mu kudashyira mu gaciro ukudashobora gusinzira no kubyuka ku masaha asanzwe. Ibi bimenyetso bisanzwe bikomeza byibuze amezi atatu kandi bituma ugira ibibazo nyakuri mu buzima bwawe bwa buri munsi.

Dore ibimenyetso bisanzwe ushobora guhura na byo:

• Kugorana gusinzira mbere ya saa mbiri za mu gitondo, nubwo wumva unaniwe
• Kugorana cyane gukanguka mu gitondo, bikunze gusaba guhamagara inshuro nyinshi
• Kumva unaniwe kandi udasobanutse mu gitondo no mu masaha ya nyuma ya saa sita
• Kwiruka cyane n'ingufu zikunze kugaragara nimugoroba cyangwa nijoro
• Kubura ibitotsi buri gihe iyo ugomba gukurikiza gahunda zisanzwe
• Gusinzira neza no kumva ufite imbaraga iyo wemerewe gukurikiza gahunda yawe bwite

Ushobora kandi kubona ibimenyetso byiyongereye bivuka kubera kubura ibitotsi igihe kirekire. Ibi bishobora kuba harimo impinduka z'imitekerereze nko guhora ubabaye cyangwa kwiheba, kugorana kwibanda ku kazi cyangwa kwiga, no kwiyongera kw'imiti y'ikawa kugira ngo ugumane ubwenge mu masaha ya mu gitondo.

Ni ngombwa kumva ko ibi bimenyetso bitagaragaza ubunebwe cyangwa kudakunda kwigenga. Umubiri wawe ukozwe mu buryo bwo gukora ku gahunda itandukanye, bituma igihe cyo gusinzira gisanzwe kiba kidasanzwe kandi kigoye.

Ese iki gitera Delayed Sleep Phase Disorder?

DSPD iterwa n'imiterere y'impyiko hamwe n'ibintu by'ibidukikije bigira ingaruka ku mikorere yawe ya circadian. Isaha yawe y'umubiri irimo igenzurwa ahanini n'agace gato mu bwonko bwawe kitwa suprachiasmatic nucleus, kagira uruhare mu gutahura umucyo n'umwijima.

Hari ibintu byinshi bishobora gutera iyi ndwara:

• Ukwakira indwara mu mubyeyi: Bamwe mu bantu baragira imwe mu mibare y’indwara zibasigaho gukora neza igihe kirekire kurusha amasaha 24
• Ubushobozi buke bwo kubona urumuri: Kugira ubushobozi buke bwo kubona urumuri mu gitondo bishobora kubuza isaha yawe y’umubiri gukora neza buri munsi
• Ibibazo by’igihe cya Melatonin: Umubiri wawe ushobora gukora Melatonin mu masaha ya nimugoroba kurusha uko bisanzwe
• Iterambere ry’ubwangavu: Impinduka z’imisemburo mu gihe cy’ubwangavu zihindura imiterere yo kuryama
• Ibintu byo mu buzima: Gukoresha urumuri rwinshi nimugoroba, gahunda zidakorwa neza, cyangwa akazi k’ijoro bishobora gutera iyi ndwara

Akenshi, DSPD ishobora kuza nyuma y’imvune zikomeye z’ubwonko, imiti imwe n’imwe, cyangwa izindi ndwara zibangamira ibitaro by’ubwonko byo kuryama no kubyuka. Bamwe mu bantu barayigira buhoro buhoro bitewe no kuryama gahora ari nijoro, amaherezo bikaba umuco.

Ubushakashatsi bwerekana ko abantu bafite DSPD bakunze kugira imikorere y’umubiri isanzwe ikora amasaha 25-26 aho kuba amasaha 24 asanzwe. Ibi bivuze ko isaha yabo yo imbere ihora ishaka guhinduka nyuma nta bimenyetso bikomeye by’ibidukikije byo kuyisubiza buri munsi.

Ni ryari ukwiye kubona muganga kubera Delayed Sleep Phase Disorder?

Wagombye gutekereza kubona umuvuzi w’ubuzima niba imiterere yawe yo kuryama ihora ibangamira akazi, ishuri, cyangwa imibanire y’abantu igihe kirekire kurusha amezi atatu. Nubwo abantu benshi bagira uburyohe bwo kuryama nijoro, DSPD iba ikibazo cy’ubuvuzi iyo igira ingaruka ku mibereho yawe.

Shaka ubufasha bw’abaganga niba uhuye n’ibi bibazo:

• Kuvunda cyangwa kudahari kenshi ku kazi cyangwa ku ishuri bitewe n’uburyo bubi bwo kuryama
• Umunaniro uhoraho nubwo uryama amasaha ahagije kuri gahunda yawe isanzwe
• Ihangayitse, guhangayika, cyangwa ibibazo by’imitekerereze bifitanye isano n’imitingo yo kuryama
• Ubwumvikane buke buterwa n’imikorere yawe yo kuryama
• Kwiyambaza cyane ikawa, inzoga, cyangwa imiti yo kuryama kugira ngo ugenzure gahunda yawe
• Ibisubizo by’ishuri cyangwa akazi bigenda nabi bitewe n’umunaniro wo mu gitondo

Ntugatekereze kubona ubufasha niba ufite ibitekerezo byo kwangiza ubuzima bwawe cyangwa kwiheba bikabije. Indwara zo kuryama zishobora kugira ingaruka zikomeye ku buzima bwo mu mutwe, kandi hari uburyo bwo kuvura buhagije kugira ngo ugume umeze neza.

Inzobere mu kuryama ishobora kubona neza indwara ya DSPD no kuyitandukanya n’izindi ndwara nka insomnia, kwiheba, cyangwa izindi ndwara z’umuvuduko w’umubiri.

Ni ibihe bintu byongera ibyago byo kurwara Delayed Sleep Phase Disorder?

Ibintu bimwe na bimwe bishobora kongera amahirwe yo kurwara DSPD, nubwo kugira ibintu byongera ibyago ntibihamya ko uzayirwara. Kumenya ibi bishobora kugufasha kumenya imiterere no gushaka ubufasha bukwiye.

Ibintu byongera ibyago bikunze kugaragara birimo:

• Imyaka: DSPD ikunze gutangira mu gihe cy’ubwangavu cyangwa ubusore
• Amateka y’umuryango: Kugira abavandimwe bafite imikorere yo kuryama isa cyangwa indwara z’umuvuduko w’umubiri
• Igitsina: Abagabo basa nkaho bafite amahirwe menshi yo kurwara DSPD
• Ibibazo byo mu mutwe: ADHD, autism spectrum disorders, na depression akenshi biba hamwe na DSPD
• Imikorere y’ubuzima: Kureba amashusho ku buryo buhoraho nijoro, akazi k’imitingo, cyangwa gahunda zidahwitse
• Uburyo bwo kwirinda umucyo: Umucyo muke w’izuba mu gitondo cyangwa umucyo mwinshi w’imbonerahamwe nimugoroba

Bimwe mu bintu biterwa indwara bitagira umumaro cyane birimo impinduka zimwe na zimwe za gene zifata kugenzura igihe cyo kuryama no kubyuka, imvune zikomerekeje ubuhumekero bw’ubwonko bugenzura igihe cyo kuryama no kubyuka, ndetse n’imiti imwe n’imwe ishobora guhungabanya imiterere isanzwe yo kuryama.

Abantu bafite igihe kirekire cyo kuryama no kubyuka cyangwa abantu bafite ubushobozi bwo kwakirwa n’umucyo w’umugoroba cyane bashobora kuba bafite ibyago byinshi. Byongeye kandi, kuba mu turere dufite umucyo muke w’umutaka cyangwa gukora akazi k’ijoro bishobora gutera DSPD mu bantu bafite ibyago.

Ni iki gishobora kuba ingaruka mbi za Delayed Sleep Phase Disorder?

Iyo DSPD idakurikiranwa neza, ishobora gutera ibibazo byinshi bigira ingaruka ku bice byinshi by’ubuzima bwawe. Kubura ibitotsi igihe kirekire kubera kugerageza gukurikiza gahunda zisanzwe mugihe urwanya umuvuduko wawe usanzwe bituma habaho ibibazo bikomeye by’ubuzima n’imibanire.

Ingaruka mbi zisanzwe ushobora guhura nazo zirimo:

• Ibibazo by’ishuri cyangwa akazi: Kwinjira igihe kirekire, imikorere mibi ya mu gitondo, no kugorana kwibanda
• Ibibazo byo mu mutwe: Depresiyo, imihangayiko, n’umunaniro wiyongereye uterwa no kudahuza gahunda buri gihe
• Kwikura mu bandi: Kugorana mu kubungabunga umubano kubera amasaha atandukanye yo gukora ibintu
• Ibibazo by’ubuzima bw’umubiri: Kugabanuka k’ubudahangarwa bw’umubiri, kwiyongera k’uburemere, no kwiyongera kw’impanuka
• Kwigunga ku bintu bitera ubusinzi: Kwihesha ikawa, imiti yo kuryama, cyangwa inzoga kugira ngo ubone uko ugenzura ibimenyetso
• Ibibazo by’akazi: Kugorana mu kugera ku ntsinzi mu mirimo isanzwe yo mu manywa cyangwa muri gahunda z’amashuri

Ingaruka mbi zikomeye zishobora kuza uko igihe kigenda gishira niba iyi ndwara idakurikiranwa. Ibi bishobora kuba harimo kwiheba bikomeye bisaba ubuvuzi bw’umwuga, ibibazo byo mu mubiri nk’indwara ya diyabete cyangwa umubyibuho ukabije, n’ibibazo by’umutima bifitanye isano no kubura ibitotsi igihe kirekire.

Inkuru nziza ni uko kumenya ibyago bishoboka hakiri kare no gushaka ubuvuzi bukwiye bishobora gukumira ingaruka nyinshi zikomeye z’igihe kirekire. Abantu benshi bafite DSPD bigira uko bayigenzura neza bafashijwe n’ubuvuzi n’ingamba zo kuvura.

Uko DSPD (Delayed Sleep Phase Disorder) yakwirindwa

N’ubwo utayashobora kwirinda burundu DSPD niba uyikomotse mu mpyiko, ushobora gufata ingamba zo kugira igihe cyiza cyo kuryama no kubyuka no kugabanya ibyago byo kuyirwara cyangwa ikakuruta. Kwirinda bigamije gushyigikira umwanya wawe w’umubiri wo kuryama no kubyuka.

Dore ingamba z’ingenzi zo kwirinda zishobora kugufasha:

• Kugira umucyo uhagije: Fata izuba ry’igitondo mu gihe cy’isaha imwe mbere y’igihe wifuza kubyuka
• Kugabanya umucyo w’umugoroba: Komereza amatara make kandi wirinde amashusho y’amashusho amasaha 2-3 mbere y’igihe wifuza kuryama
• Kugira gahunda ihoraho yo kuryama no kubyuka: Ryama kandi ubyuke mu gihe kimwe, ndetse no mu mpera z’icyumweru
• Kurema ahantu heza ho kuryama: Komeza ibyumba byawe bikonje, byijimye kandi bituje
• Kwirinda ibintu bikurura umunaniro nijoro: Gabanya kafeyin, nikotine, n’imyitozo ikomeye nimugoroba
• Kumenya neza uko uhangana n’umunaniro: Kora imyitozo yo kwiruhura kandi ugire ubuzima bwiza bwo mu mutwe

Niba ubona ko imiterere yo kuryama kwawe itangira gusubira inyuma, uyikemure vuba mbere yuko ikomeza. Impinduka buhoro buhoro zikunda kugira icyo zigeraho kurusha impinduka zikomeye z’igihe cyo kuryama cyangwa kubyuka umubiri wawe uzabyanga.

Ku rubyiruko n’abakiri bato bafite ibyago byinshi, kugira isuku nziza yo kuryama muri iyo myaka ikomeye bishobora gufasha kwirinda DSPD. Ababyeyi bashobora kubafasha muri ibi binyuze mu kwigisha imyifatire myiza yo kuryama no gushyiraho imigenzo y’umuryango ishyira imbere gahunda ihoraho yo kuryama.

Uko DSPD imenyekanishwa

Kumenya DSPD bisaba isuzuma rirambuye rikorwa n’umuganga, akenshi umuhanga mu by’uburwayi bwo kubura ibitotsi. Nta kizami kimwe cyonyine gishobora kugaragaza neza iyi ndwara, bityo muganga wawe azakoresha ibikoresho byinshi byo gupima kugira ngo yumve uko uryamye.

Uburyo bwo kuvura busanzwe burimo:

• Amateka arambuye yo kuryama: Ibiganiro ku buryo bwawe bwo kuryama, ibimenyetso, n’uko bigira ingaruka ku buzima bwa buri munsi
• Igitabo cyo kuryama: Gukurikirana igihe cyo kuryama no kubyuka ibyumweru 1-2
• Actigraphy: Kwambara igikoresho gisa n’isaha gikurikirana imitwaro yawe n’imikorere yo kuryama no kubyuka
• Isuzuma ngororamubiri: Gusuzuma izindi ndwara zishobora kugira ingaruka ku kuryama
• Ibibazo: Inyandiko zigenwe zo gusuzuma uko uryamye n’ubuziranenge bw’uburwayi bwawe

Mu bindi bihe, muganga wawe ashobora kugutekerezaho ibizami byiyongereye nko kwiga ibitotsi nijoro kugira ngo akureho izindi ndwara zo kubura ibitotsi, ibizami by’amaraso kugira ngo arebe urwego rw’imisemburo, cyangwa isuzuma ryihariye ry’umuvuduko w’umubiri ukoresheje ibishishwa kugira ngo upime igihe cya melatonin.

Ibipimo by’ingenzi byo kuvura birimo kugira gutinda gahoraho mu gihe cyo kuryama no kubyuka byibuze amezi atatu, kugorana gukora ku gihe gisanzwe, no gushobora kuryama neza mugihe ukurikiza gahunda yawe ukunda. Muganga wawe azongera kandi akurebe ko imiti, izindi ndwara, cyangwa ikoreshwa ry’ibiyobyabwenge bitateza ibimenyetso byawe.

Ni iki kivura Delayed Sleep Phase Disorder?

Kuvura DSPD bigamije kugufasha guhindura gahunda yawe yo kuryama cyangwa guhuza ubuzima bwawe kugira ngo ukorane n’umuvuduko wawe usanzwe. Uburyo bwiza biterwa n’imimerere yawe, uko ibimenyetso byawe bikomeye, n’icyo bishoboka ku kazi kawe n’imiryango yawe.

Uburyo bwo kuvura bufite akamaro karimo:

• Ukwivuza umucyo: Gukoresha amatara akomeye mu gitondo no kwirinda umucyo nimugoroba
• Ibyuzuza bya Melatonin: Gufata melatonin make mu gihe cy’amasaha 5-7 mbere y’igihe ushaka kuryama
• Chronotherapy: Gahoro gahoro guhindura gahunda yawe yo kuryama kugeza igihe isubiye ku gihe wifuza
• Kuzamura ubuzima bw’imyeyo: kunoza aho uryama n’imikorere yawe yo kuryama
• Guhindura imibereho: guhindura gahunda z’akazi, amasaha yo gutangira ishuri, cyangwa imirimo iyo bishoboka

Ukwivuza umucyo bisanzwe bikubiyemo kwicara imbere y’agatara gafite umucyo wa 10.000-lux iminota 30-60 buri gitondo ku gihe wifuza gukanguka. Ibi bifasha gusubiza isaha yawe y’imbere mu buryo bwo kubwira ubwonko bwawe ko igihe cyo kuba maso kigeze.

Kuvura kwa Melatonin bisaba igihe n’umwanya uhagije. Muganga wawe ashobora kugusaba gutangira kuri 0.5-3mg ufata amasaha menshi mbere y’uko ushaka kumva unaniwe, atari mbere gato yo kuryama. Igihe ni ingenzi kugira ngo bigire akamaro.

Bamwe bagira akamaro mu guhuza imiti myinshi, abandi bagira amahirwe yo guhindura imibereho gusa. Umuganga wawe azakorana nawe kugira ngo akore gahunda y’ubuvuzi ibereye ibyo ukeneye n’imimerere yawe.

Uburyo bwo gucunga indwara yo gusinzira nyuma y’igihe mu rugo?

Guhagarara DSPD mu rugo bisobanura guhanga ibidukikije n’imikorere ishyigikira gahunda yawe y’ubuvuzi kandi bigatuma byoroshye kubungabunga imikorere myiza yo kuryama. Impinduka ntoya, zihoraho, zikunze kugaragara ko zifite akamaro kurusha impinduka zikomeye mu mibereho.

Dore ingamba zifatika zo gucunga mu rugo:

• Genzura urumuri rwawe: Koresha idirishya rikumira urumuri, bambara iziburiburi nimugoroba, kandi ugure saaha ibyuka nk’uko izuba rirakeye.
• Tegura umwanya wo kuruhuka: Tangira kugabanya amatara no kwirinda ibikorwa bishobora gukanguka amasaha 2-3 mbere yo kuryama.
• Tunganya ibyumba byawe byo kuryama: Bishyire ahatonotse (18-20°C), hatuje, kandi hifite umwijima usesuye mu gihe cyo kuryama.
• Tegura ibyo kurya neza: Funga ifunguro rikomeye kare mu gitondo kandi wirinda ibiryo biremereye hafi yo kuryama.
• Genzura ikoreshwa rya kafeyin: Gabanuka ikoreshwa nyuma ya saa mbiri z’umugoroba kandi ukore ukurikira uko bigira ku buriri bwawe.
• Koresha ikoranabuhanga neza: Shyiraho ibiranga urumuri rw’ubururu ku byuma kandi ushyireho uburyo bwa “ntukangwe” bwikora.

Tegereza impinduka zifatika nko gutegura ibyo ukeneye byose mu gitondo nijoro mbere, kuko ibyo mu gitondo bishobora kuguma bigoye. Shyira saaha nyinshi, saba abagize umuryango kugufasha kubyuka, cyangwa ukoreshe saaha zibyuka zifite urumuri rw’izuba rugenda rwiyongera.

Komeza ibitabo byo kuryama kugira ngo ukore ukurikira ibyafashije n’ibyatinze. Aya makuru azaba afite akamaro ku muganga wawe kandi azagufasha kumenya imiterere y’ubuzima bwawe bwo kuryama n’igihe.

Wategura gute uruzinduko rwawe kwa muganga?

Gutegura neza uruzinduko rwawe bizafasha muganga wawe kumva uko uhagaze no gutegura gahunda y’ubuvuzi ikwiranye. Amakuru arambuye kurushaho ushobora gutanga ku mimerere yo kuryama kwawe, ni byiza kurushaho bazagufasha.

Dore ibyo ugomba gutegura mbere y’uruzinduko rwawe:

• Ibitabo byo kuryama: Andika igihe uryama nigihe ukangukira mu gihe cy’icyumweru kimwe cyangwa birenga, harimo n’iminsi y’ikiruhuko
• Igihe cy’ibimenyetso: Andika igihe ibibazo byo kuryama byatangiye n’ibintu byabiteye
• Urutonde rw’imiti: Shyiramo imiti yose y’amabwiriza, imiti y’inyongera, n’imiti igurwa mu maduka
• Amateka y’ubuzima: Andika uburwayi bwose bwo mu mutwe, imvune z’umutwe, cyangwa ibindi bibazo by’ubuzima bifitanye isano
• Amateka y’umuryango: Amakuru yerekeye abavandimwe bafite ibibazo nk’ibyo kuryama
• Isuzuma ry’ingaruka: Ingero z’uburyo umuco wo kuryama wawe ugira ingaruka ku kazi, umubano, n’ibikorwa bya buri munsi

Andika ibibazo byihariye ushaka kubaza, nko guhitamo uburyo bwo kuvura, igihe cyitezwe cyo kumera neza, n’uburyo bwo gucunga uburwayi bwawe mu gihe kirekire. Ntugatinye kubaza ibyo ushobora gukenera mu kazi cyangwa mu ishuri.

Teganya kuzana inshuti cyangwa umuryango w’umuntu wakurikiranye imiterere yo kuryama kwawe. Bashobora kubona ibintu utari wibonye cyangwa bagufasha kwibuka amakuru y’ingenzi mu gihe cy’isura.

Ni iki cy’ingenzi cyo kumenya ku bijyanye na Delayed Sleep Phase Disorder?

Ikintu cy’ingenzi cyo kumenya kuri DSPD ni uko ari uburwayi nyakuri, atari ikosa cyangwa ubushake buke. Uko uhangayikishwa n’imiterere isanzwe yo kuryama bigaragaza itandukaniro nyakuri mu buryo ubwonko bwawe bugenzura ibitotsi n’ubukangurambuga.

Hamwe no kubona ubuvuzi bukwiye no kuvurwa, abantu benshi bafite DSPD bashobora kunoza cyane ubuzima bwabo. Nubwo ushobora kugira uburyohe bwo kuryama nijoro, ingamba z’ubucungamutungo zizagufasha gukora neza mu isi yateguwe ku buryo bwa kare.

Zirikana ko kuvurwa bisaba igihe n’ubwitonzi. Uburyo umubiri wawe ugenderaho ntabwo bwahindutse mu ijoro rimwe, kandi ntabwo buzahinduka vuba. Jya wihangana uko ukorana n’abaganga kugira ngo mubone uburyo bwiza bwo kuvura bukubereye.

Nturetse iyi ndwara ikubuze gukora ibyo ushaka. Abantu benshi bagize amahirwe kandi bafite DSPD babashije kugira icyo bageraho bamenye uburyo umubiri wabo ugenderaho, bagatanga icyemezo cy’ubuzima bubereye umubiri wabo kandi bagakora ibyo bashaka.

Ibibazo bikunze kubaho ku ndwara yo gusinzira nyuma y’igihe

Abana bashobora kugira indwara yo gusinzira nyuma y’igihe?

Nubwo DSPD ishobora kugaragara mu bana, ikunze kugaragara cyane mu gihe cy’ubwangavu. Impinduka z’imisemburo mu gihe cy’ubwangavu zihindura uburyo bwo gusinzira, ibyo bikaba bishobora gutera DSPD mu rubyiruko rufite ubushobozi bwo kuyirwara. Niba umwana muto agaragaza imbogamizi zikomeye zo kuryama ku isaha isanzwe nubwo afite imyifatire myiza yo kuryama, ni byiza kubiganiraho na muganga we.

Nzagomba gufata imiti ubuzima bwanjye bwose?

Si ngombwa. Abantu benshi bafite DSPD bakoresha uburyo bwo kuvura nka terapi yo kumurika n’imiti ya melatonin igihe cy’amezi kugira ngo bafashe guhindura uburyo umubiri wabo ugenderaho, hanyuma bakomeze gutera imbere binyuze mu guhindura imibereho yabo. Abandi basanga ko kuvurwa rimwe na rimwe bibafasha gukomeza kugenda neza. Uburyo bwo kuvura igihe kirekire buzakenerwa bizaterwa n’uburemere bw’indwara yawe n’uburyo ugaragaza impinduka nyuma yo kuvurwa.

Nshobora guhindura ubuzima bwanjye nk’uko umubiri wanjye ushaka gusinzira aho kugerageza kubihindura?

Ibi bishobora kuba uburyo bwiza niba imimerere y’ubuzima bwawe ibikwemerera. Abantu benshi bafite DSPD bagira amahirwe mu mirimo ibereye igihe cyo gusinzira, nko gukora nijoro, gukora akazi ka buri wese, cyangwa imirimo irema ifite amasaha adahwitse. Ikintu nyamukuru ni ugukora ibintu biramba bishobora gufasha mu nshingano zawe ukurikije uburyo umubiri wawe ugenderaho.

Ese Delayed Sleep Phase Disorder isa nka insomnia?

Oya, ni indwara zitandukanye. Ku barwaye insomnia, bagira ibibazo byo gusinzira cyangwa gukomeza gusinzira, bitabayeho igihe runaka. Ku barwaye DSPD, bashobora gusinzira neza bamaze gusinzira, ariko gusa mu masaha ya nyuma kurusha abantu benshi. Urugero, niba wemerewe gusinzira kuva saa tatu za mu gitondo kugeza saa kumi n'imwe za mu gitondo, ushobora kumva unaruhuye kandi ufite imbaraga.

Birama igihe kingana iki kugira ngo imiti ikore?

Abantu benshi batangira kubona impinduka mu gihe cy'ibyumweru 2-4 nyuma yo gutangira kuvurwa buri gihe, ariko bishobora gufata amezi 2-3 kugira ngo umusaruro ugumeho. Ubuvuzi bw'umucyo na melatonin bikora buhoro buhoro kugira ngo bihinduke umwanya wawe wa circadian, bityo kwihangana ni ingenzi. Umuganga wawe azakurikirana aho ugeze kandi agakosora imiti uko bikenewe muri icyo gihe.