Ubushakashatsi bwasohotse mu 2024 bwerekanye ko 30% kugera kuri 35% by’abantu bakuru bagira ibibazo byo kubura ibitotsi.Ubusanzwe gusinzira neza ni ingenzi ku buzima bwa muntu kandi bifasha mu kurinda indwara zitandukanye.Abahanga mu by’ubuzima, bavuga ko kubura ibitotsi bishobora kugira ingaruka ku mikorere y’ubwonko, imbaraga, n’imitekerereze ya buri munsi.
Dore impamvu 5 z’ingenzi zituma abantu beshi babura ibitotsi.
Gukoresha telefoni mbere yo kuryama.
Gukoresha telephone mbere yuko uryama, ubundi abahanga bavuga ko ari byiza ko warekera gukoresha telephone byibuze isaha 1 cgangwa 2 mbere y’uko uryama.Kuko urumuri rwa telephone (blue light) rutuma ubwonko bugirango turacyari kumanywa. Ibi bikagabanya umusembure utuma umuntu agira ibitotsi uzwi nka melatonin.
Kuryama ku musego ukomeye: Kuryama kumusego ukomeye, iyo uryamye ku musego utuma ijosi cyangwa agatirigongo bitisanzura mu mubiri bigatuma udasinzira.Abahanga mu by’ubuzima, bagira inama abantu kuryama ku musego, bigatuma uryama neza.
Kunywa inzoga: Inzoga, ni kimwe mu bitera kubura Ibitotsi cyane iyo uzinyoye mbere y’amasaha abiri cyangwa atatu.Nubwo iyo uzinyoye bigufasha gusinzira ariko mu ijoro hagati urabyuka bigatuma mu gitondo uba unaniwe.
Kurya ugiye kuryama: Abahanga mu by’ubuzima, bagira inama abantu kwirinda kuryama bakimara kurya ahubwo ko bakwiye kubikora mbere y’amasaha abiri cyangwa atatu mbere yuko uryama.
Kubyuka cyangwa kuryama utinze
Kubyuka bitinze cyangwa kuryama bitinze simbyiza kumusemburo utuma abantu babona ibitotsi wa melatonin, kubera ko iyo uryamiriye bitera umubiri kutamenya igihe ukwiye gusinzira.Akajagari mu kuryama gatuma umusemburo utuma usinzira utinda ku ikora. Hari n’izindi mpamvu zitandukanye harimo, guhangayika, urusako, kunywa ikawa, ibinyobwa birimo isukari, nibindi.
Abashakashatsi bagaragaza ko ibi bintu byose ari byo bitera kubura ibitotsi, kandi mu byukuri hari uburyo bwo kubyirinda buri wese yashobora.Ubushakashatsi bwasohotse mu 2024 bwerekanye ko 30% kugera kuri 35% by’abantu bakuru bagira ibibazo byo kubura ibitotsi.
