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Ukora ijoro? Ubu ni uburyo wavugurura gusinzira kwawe ukamererwa neza

Ukora ijoro? Ubu ni uburyo wavugurura gusinzira kwawe ukamererwa neza

Abashakashatsi bavuga ko guhindurira umubiri wawe igihe cyo gusinzira bishobora gutuma umererwa neza. Iki ni kimwe mu bigora abantu bakora akazi k’ijoro.

Abantu benshi bakora akazi kabo nijoro bagorwa no kuruhura neza umubiri wabo ku manywa cyangwa nijoro mu gihe cy’akazi.

Abashakashatsi bo mu Bwongereza no muri Australia bitaye cyane ku bakora ijoro basabwa ko umubiri wabo utagomba gusinzira igihe cy’akazi.

Uburyo aba bahanga bakoresheje harimo kuryama buri gihe ku isaha runaka, kwirinda ibinyobwa birimo ’caffeine’ no kota izuba rya mu gitondo.

Ubu buryo basanze bufite akamaro kanini ku buzima bw’abantu.

Umubiri wa buri wese ugira uburyo (isaha) bwawo umenya ko ukora ku manywa ukaruhutswa nijoro.Gusa iyi saha ntigenda gutya kuri bose.

Hari abazinduka cyane bakagorwa no kuba maso igihe bwije, hakaba n’abahitamo kuryama ku manywa kugira ngo bakore ijoro ryose.

Ku bakora nijoro cyane cyane bakunze kugira ingaruka mbi ku buzima.

Hakozwe ubushakashatsi ku bantu 21 ’bakora cyane’ nijoro, bakaryama nibura 2h30 z’igicuku bakabyuka saa 10:00 z’igitondo cyangwa nyuma.

Ibyakozwe kuri bo:

  • Kubyuka amasaha abiri cyangwa atatu mbere y’igihe cyabo gisanzwe bakota izuba rya kare.
  • Gufata ifunguro rya mugitondo hakiri kare
  • Gukora imyitozo ngororamubiri mu gitondo
  • Gufata ifunguro rya saa sita igihe gisanzwe kandi ntibagire ikintu barya nyuma ya saa moya z’ijoro
  • Kudafata ibintu birimo ’caffeine’ nyuma ya saa cyenda z’amanywa
  • Kudafata akaruhuko nyuma ya saa kumi z’amanywa
  • Kujya kuryama amasaha abiri cyangwa atatu mbere y’asanzwe kandi bakagabanya urumuri nijoro

BBC dukesha iyi nkuru itangaza ko nyuma y’ibyumweru bitatu bakora ibi badasiba, ababikoze babashije guhindura isaha y’umubiri wabo nk’uko kaminuza za Birmingham, Surrey na Monash zagenzuye ubu bushakashatsi zibyemeza.

Ibyavuye muri ubu bushakashatsi byatangajwe mu kinyamakuru Sleep Medicine, bivuga ko aba bantu bakomeje kugira igihe gikwiriye kandi gihoraho cyo gusinzira.

Mu gihe mbere bari bugarijwe n’ibibazo mu gusinzira, umujagararo no kwiheba, ibi byahinduye ubuzima bwabo bumererwa neza.

Porofeseri Debra Skene wo muri kaminuza ya Surrey avuga ko "kwimenyereza ibintu byoroheje nk’ibi bituma umubiri w’umuntu umenyera ibitotsi byiza akamererwa neza mu mubiri no mu mutwe".

Uyu muhanga yemeza ko kudasinzira no kudasinzira neza (umubiri utagira igihe cyawo cyo gusinzira) bishobora gutera umubiri indwara z’umutima, kanseri na diyabete.

Kutagira igihe cyo gusinzira no kubyuka gihoraho byangiza isaha y’imbere mu mubiri wawe (izwi nka circadian rhythm) bikawushyira kuri biriya byago.

Uburyo bwavuzwe hejuru bwo gutoza no gushyira umubiri wawe ku isaha ni inama ku buzima bwiza abahanga bagira abantu.

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