Ese waba ufite ikibazo cyo kubura ibitotsi? Dore Inama 10 zagufasha gusinzira neza

Nyuma y’amasaha menshi abantu bamara bari mu kazi ka buri munsi, baba bakeneye kuryama, bakaruhuka binyuze mu gusinzira ibitotsi byiza.

Kugira ngo usinzire neza ibitotsi bigusubizamo imbaraga, ni ngombwa kwita ku bintu bimwe na bimwe by’ingenzi birimo ibi bikurikira:

Irinde imyitwarire yakwangiza ibitotsi byawe

1. Irinde kunywa ikawe n’ibindi binyobwa birimo kafeyine n’icyayi nyuma ya saa sita

Kugira ngo usinzire neza, ni byiza kwirinda ibintu bikangura umubiri guhera mu masaha yo hagati y’umunsi, nk’ikawa, icyayi ndetse n’ibinyobwa bya kola nyuma ya saa kumi z’umugoroba.

2. Irinde gukora imyitozo ngororamubiri nimugoroba

Gukora siporo cyangwa imyitozo ngororamubiri ku mugoroba bishobora gukangura imikaya yawe no gutuma ugorwa no kubona ibitotsi.

3. Hitamo kwiyuhagira amazi y’akazuyazi aho gukoresha amazi ashyushye cyane

Kwiyuhagira amazi y’akazuyazi (atarenga dogere 37°C), bituma umubiri ugabanya ubushyuhe bwawo kugira ngo witegure gusinzira.

4. Shyira kure ibikoresho by’ikoranabuhanga nibura isaha imwe mbere yo kuryama

Bitewe n’uko televiziyo, mudasobwa na telefoni bisohora urumuri rw’ubururu rusa n’urw’amanywa, rugakangura ubwonko, ni byiza kubyirinda ninjoro mbere yo kuryama.

5. Genzura aho urara: Ese icyumba cyawe gifite ubushyuhe Bungana bute?

Icyumba cyo kuraramo kigomba kugira ubushyuhe buri hagati ya dogere 18°C na 19°C kugira ngo gifashe umubiri kugenzura ubushyuhe bwawo mbere yo gusinzira. Ikindi kandi kikaba kinjiza umwuka mwiza.

6. Irinde ecrans n’ibikorwa bikangura ubwonko mu cyumba

Icyumba cyo kuraramo kigenewe cyane cyane kuruhuka binyuze mu gusinzira. Irinde kuhakorera ibikorwa bikangura ubwonko cyangwa kuhazana ibikoresho by’ikoranabuhanga nka telephone, televiziyo na mudasobwa.

Irinde kandi kureba filimi zikangura amarangamutima cyangwa gukina imikino ya videwo.

Ntukajye utekereza cyane ku mafaranga, kuri konti zawe cyangwa kuri gahunda y’umunsi ukurikiyeho.

Jya witoza gutuza mbere yo kuryama no kunywa icyayi cy’ibyatsi cyangwa kwisukura mu maso, kuko biri mu bishobora gufasha umubiri kwinjira mu bitotsi.

7. Uburiri bugenewe gusinzira n’urukundo

Koresha uburiri bwawe cyane cyane mu gusinzira no mu bihe byihariye by’abashakanye kugira ngo ubwonko bwawe bumenyere ko uburiri bujyanye no kuruhuka gusa.

8. Umwijima n’ituze ni ingenzi mu cyumba cyawe

Kuraho urusaku rwose rushobora kukubuza gusinzira, nko gukoma kw’isaha cyangwa utundi tumashini dushobora gusohora amajwi mu mikorere yatwo, akumvikana ninjoro.

Icyumba kigomba kuba kijimye uko bishoboka kose, binyuze mu gukinga inzugi n’amadirishya ndetse no gushyiraho amarido, kugira ngo umubiri ushobore gukora neza umusemburo wa melatonine ukora ibitotsi.

Imyumvire itari yo n’ibitekerezo bibi ku bitotsi

9. Ntugahore wita cyane ku masaha usinzira

Aho guhangayikishwa n’umubare w’amasaha usinzira, shyira umutima ku buziranenge bw’ibitotsi (qualite/quality). Ntukihatire gusinzira kubera gahunda yawe, kandi wirinde gusinzira igihe kirekire ku mugoroba kuko bishobora guhungabanya ibitotsi bya ninjoro.

10. Umvira ibimenyetso by’umubiri wawe

Jya witondera ibimenyetso byerekana ko umubiri wawe ushaka gusinzira, nko kwayura, kuremererwa n’amaso cyangwa kumva ushaka kuryama ako kanya. Umubiri ukunda gahunda ihoraho yo kuryama no kubyuka, bityo kubahiriza amasaha amwe buri munsi bifasha kugira ibitotsi byiza.