Ubuye: Inyigisho Yuzuye Yihanganirijwe na Sayansi Kugira Ngo Usinzire Neza

Imwe mu nzira zoroshye kandi ubuntu zo kuzana ibitotsi byiza ni urupapuro rwa burugwaneza rwa burugwaneza rwashobora gucapwa. Ubuye ni imyitwarire ya buri munsi n’ibidukikije byo kuryama dutegura bigena niba dusinzira vuba, dusinzira, kandi tugasubirana tukishyuye. CDC itangaza ko abakuru b’Abanyamerika 1 kuri 3 buri gihe basinzira amasaha atarenze arindwi, kandi akenshi ibi bibazo biva ku myitwarire, atari ku burwayi bw’ibitotsi.

Dore ikintu cy’ubuye, impinduka ubushakashatsi bwerekana ko zikora, hamwe n’urupapuro rwa burugwaneza rwa burugwaneza rushobora gucapwa ku mfuruka y’urugwiro rwawe. Intego ni impinduka zoroshye, zihamye zizamura mu gihe cyose, aho kwirya mu rugwiro rwa buri munsi.

Ni ikihe kintu cy’ubuye?

Ubuye buvuga ibikorwa ukora ku manywa na nijoro bigira ingaruka ku bitotsi byawe. Birimo amasaha yo kuryama no kuryama, ibyo urya kandi unywa, ikirere cyo mu cyumba cyawe, igihe ukoresha imbuga za elegitoronike nimugoroba, hamwe n’uburyo bwo gusubira.

Iki gihe cyavuye mu buvuzi bw’ibitotsi mu myaka ya 1970 kandi cyagumye gikomeye mu bushakashatsi bwa none. Ubusobanuro bw’ubushakashatsi bwakozwe mu mwaka wa 2021 mu kinyamakuru Sleep Medicine Reviews bwagaragaje ko imyitwarire ihamye y’uburyo bwo kurya yongereye amanota y’ubuziranenge bwo gusinzira kuva kuri 25 kugeza kuri 50% ku bantu bakuru bafite ibibazo byoroheje cyangwa bihanitse byo gusinzira, akenshi nta kindi cyo kuvura.

Urupapuro rwa burugwaneza rwa burugwaneza hamwe n’urwego

Urupapuro rwa burugwaneza rwa burugwaneza ni urutonde rw’ibikorwa rushingiye ku bushakashatsi. Urutonde rukurikira rubumbiyeho imyitozo yakorewe ubushakashatsi cyane, nk’uko bikubiye muri Centers for Disease Control (CDC), National Heart, Lung, and Blood Institute, n’ibinyamakuru byagenzuwe by’ubuvuzi bw’ibitotsi. Cyandike kandi ugishirire mu kabati ko ku gikoni - uzenguruke ku myitwarire ufite ubu.

Ushobora kwigama iyi ngingo nk’inyigisho y’ubuyubwize cyangwa urupapuro rwa burugwaneza rwa burugwaneza ukoresheje imikorere ya burugwaneza ya burugwaneza, hanyuma uhitemo "Guhagarika nk’urugwiro" aho kuba umurongo.

Ni iki gitera ubuyobozi bwiza bwo gusinzira?

Buri wese azi ko ashobora gusinzira kurushaho. Ikibazo ni iki? Ubushakashatsi bwerekana bamwe mu bantu basanzwe.

Kofe ni yo itagereranyijwe cyane. Ubushakashatsi bw’ibitotsi bwakozwe n’Ishami rya Komeza Gutanga Ubuzima bwerekana ko miligaramu 400 z’ikofe amasaha atandatu mbere yo kuryama zigabanya igihe cyo gusinzira kuruta isaha imwe. Ni nk’ikipe y’icyayi saa cyenda z’amanywa niba utangira kuryama saa kumi.

Inzoga ni icya kabiri. Zigutera gusinzira vuba ariko zigahagarika ibitotsi bya REM kandi zikakuhagarika igice cya kabiri cy’ijoro. Ndetse n’ibiyobyabwenge bibiri bigabanya ubuziranenge bwo gusinzira, nk’uko bigaragara mu bushakashatsi bwakozwe mu mwaka wa 2018 mu kinyamakuru Alcoholism: Clinical and Experimental Research.

Igihe cyo gusinzira kitameze neza ni icya gatatu. Kuryama saa kumi n’imwe nimugoroba mu minsi y’icyumweru na saa kumi n’imwe mu minsi mikuru bitera "social jetlag", aho ubushakashatsi bwakozwe mu mwaka wa 2019 bwakorewe muri Current Biology bwagaragaje ko bifitanye isano n’ubuganikabya, uburwayi bw’umutima.

Kandi urumuri ni ingenzi. Urumuri ku manywa ruva kuri terefone yawe, tereviziyo, na banyo. Urumuri mu gitondo ni rwiza, urumuri ku ijoro ni bibi.

Inama zo kubungabunga ibitotsi zifite akamaro

Inama nziza zo kubungabunga ibitotsi, zakorewe mu cyumweru, ni zo zifite akamaro cyane. Hitamo ebyiri, uzikore mu kwezi, hanyuma uzikore kuri zindi. Inama eshanu icyarimwe ntizigera zikora.

Kuryama mu gihe kimwe. Ni imyitwarire y’ingenzi yo gutangira kuko ituma ibindi byose byorohera. Ihame ryo kwihangana ni ryo ry’ingenzi muri urutonde rw’Abashakashatsi b’Abashakashatsi bo Gusinzira kugira ngo bakore iby’ibitotsi.

Komeza, wite ku rumuri. Hahirwa urumuri rw’izuba cyangwa lamu igaragara ku maso mu gihe cy’iminota 30 yo kwiyuhagira. Urumuri ruto rwo mu rugo mu gihe cy’amasaha abiri mbere yo kuryama. Koresha igishushanyo mbonera/ijoro kuri terefone yawe nyuma ya izuba.

Hanyuma urebe ku cyumba cyawe. Igihindura, gikomeye, kandi gikomeye byihanganira matela zidasanzwe ku bantu benshi. Inziga z’umukara cyangwa ikositimu yo gusinzira, umufana cyangwa imashini irimo amajwi, n’ubushyuhe bwo mu rwego rwa dogere 65 kugeza 68°F byikora hafi ya byose.

Porogaramu ya mugenzi wawe nk’ August AI irashobora kugufasha gukurikirana ibitotsi hamwe n’imyitwarire ya buri munsi nk’ikofe, inzoga, n’igihe cyo gukoresha ama screen, kandi ugahura n’ibyo bidukikije bikoreza ubuziranenge bwawe bwo gusinzira.

Imyitwarire yo kubungabunga ibitotsi ku bakuru vs. abangavu

Ububyerezo bw’abakuru n’abangavu bukomeza, ariko izo nzego zombi zifite imirongo itandukanye. Abakuru bakeneye amasaha 7 kugeza 9 buri joro. Abangavu bakeneye amasaha 8 kugeza 10. Ikibazo gikomeye ku bakuru ni igihe cyo gukoresha ama screen n’ikofe. Ikibazo gikomeye ku bangavu ni ukwigira k’umubiri wabo gutinda, ibyo ubusanzwe bigenda buhoro buhoro mu gihe cyo kuvuka.

Imyitwarire y’ubuyobozi bw’abakuru ikora neza iyo ihujwe n’ibikorwa bisanzwe: ikofi mu gitondo hamwe n’urugwiro ku maso, ikofi ya nyuma mbere ya saa sita, ifunguro rya nimugoroba mbere ya saa kumi n’imwe, terefone zishyirwa hanze y’icyumba. Abangavu barushijeho kugubwa neza n’igihe cyo kuryama ku minsi mikuru (mu gihe cy’isaha imwe ya buri munsi) no kutagira terefone mu cyumba nijoro.

Igihe cyo gusanga muganga

Ibibazo byinshi bisanzwe by’ibitotsi birashobora gukemurwa n’ubuyobozi bw’ibitotsi ariko ntabwo byose. Sangana muganga niba ufite ikibazo cyo gusinzira cyangwa kuryama inshuro eshatu mu cyumweru mu gihe cy’amezi atatu, niba unona cyane ufite akanyabwenge cyangwa akanyobwa (ubwoko bw’ibitotsi), niba usinzira buri gihe ku manywa nubwo unasinzira amasaha arindwi, cyangwa ufite amaguru atuje bituma usinzira. Ibyo bibazo bishobora kwaka kuvura.

Kubijyanye n’ububabare mu gatuza igihe cyo gusinzira, guhumeka cyane, kwiyongera kuvanamo, cyangwa guhinduka kuva mu gitotsi, hamagara 911 cyangwa ugere ku kigo cyihutirwa cyegereye, kuko ibi bishobora kuba ibibazo by’umutima cyangwa ubwonko.

Niba utazi niba ibimenyetso byawe bifite akamaro, August AI irakemerera kwandika mu magambo yawe kandi igakugira inama niba ugomba gutegereza, gufata gahunda, cyangwa kujya mu kigo cyihutirwa.

Ibibazo byibazwa kenshi

Igihe bifata kugira ngo uburwayi bwo gusinzira bukore?

Abantu benshi babona impinduka mu gihe cy’ibyumweru 2 kugeza 4 byo kwihanganira buri gihe. Gusinzira vuba cyane ahanini bitangira, akenshi mu cyumweru cya mbere. Ubuziranenge bwo gusinzira n’ingufu za nimugoroba bifata igihe kirekire kuko umubiri ukeneye igihe cyo gusubiza umurongo wawo wa chronologique. Hagarara ku myitwarire ibiri cyangwa itatu mu kwezi kwose mbere yo kugena niba zifite akamaro.

Ni bibi gusinzira mu gihe ufite ikibazo cyo gusinzira nijoro?

Rimwe na rimwe. Gusinzira byoroheje munsi y’iminota 30 mbere ya saa tatu zo ku manywa akenshi ntibigira ingaruka ku bitotsi byo ku ijoro kandi byongera ubwenge. Gusinzira kure cyangwa gusinzira nyuma ya saa tatu zo ku manywa bikata mu gitotsi cyawe kandi bikakugora gusinzira igihe cyo kuryama. Niba ufite ibitotsi, gusiba gusinzira mu cyumweru cy’iminsi mike akenshi bifasha.

Melatonin isimbura ubuyobozi bwiza bwo gusinzira?

Oya. Melatonin ni ikimenyetso, atari sedatif, kandi ikora neza ku kazi ko guhinduranya cyangwa jet lag, atari ibitotsi bikomeye. Mpuruza nyinshi zifite akamaro zimwe na zimwe ni ndende cyane kuruta ko umubiri wawe ukora by’umwimerere. Imyitwarire nk’igihe cyo kuryama gikomeye n’urumuri rwo mu gitondo ifite ubuhamya bwa kure kuruta melatonin ku bibazo by’ibitotsi bya buri munsi.

Icyumba cyanjye gikwiye kuba kijimye?

Kijimye ku buryo utabona ukuboko kwawe imbere y’uruziga rwawe. Ndetse n’urumuri ruto, harimo urumuri rw’imiganda ruva ku ruganda cyangwa igicapo cy’ikoranabuhanga gito, rushobora guhagarika melatonin no gusinzira. Inziga z’umukara, ikositimu yo gusinzira, cyangwa guhisha ibimenyetso byoroheje by’ikoranabuhanga hamwe na tape y’amashanyarazi ni inzira zihuse zo kugerageza.