{Ubushakashatsi bwagaragaje ko nubwo waba ugerageza gusinzira ku rugero ruhagije cyangwa se utajya ubura ibitotsi, umuntu wese urengeje imyaka 75 y’amavuko aba afite ibyago byinshi byo gufatwa n’indwara yo kubura ibitotsi (insomnia).}

Nk’uko urubuga rwa internet wikihow.com rubivuga, ngo iyi ndwara ntabwo ifata abakuze gusa kuko hari n’abakiri bato bafatwa na yo. Ishobora gufata abantu b’ingeri zose, aho ngo ubwo bushakashatsi bwagaragaje ko umuntu umwe kuri batatu aba afite iki kibazo cyo kubura ibitotsi (insomnia).

Dore zimwe mu nama zagufasha kwirinda indwara yo kubura ibitotsi:

1. Kujya kuryama ku isaha runaka wiyemeje ihoraho, hanyuma ukiha n’indi saha mu ijoro uzajya ubyukaho, woze amenyo (Brush teeth) nurangiza ujye no mu bwogero woge umubiri wose, uhindure imyenda y’ijoro, uzimye amatara yo mu cyumba uraramo hanyuma uryame. Iyi saha yo kuryamiraho igomba guhora ari imwe ndetse n’iyo kubyukiraho n’ijoro igahoraho ntihinduke.

2. Irinde kugira ibiganiro igihe wageze ku buriri, kureba televiziyo (TV), kumva radiyo no kwibaza ku byo wakoze cyangwa se ibyo uteganya kuzakora.

3. Igihe ubona umaze iminsi irenze itatu ugira iki kibazo cyo kugera ku buriri ukabura ibitotsi, ihutire kureba muganga, umutekerereze ikibazo cyawe kuko ushobora gusanga birimo guterwa n’indi mpavu atari indwara yo kubura ibitotsi ufite.

4. Irinde kumara amasaha ageze kuri 6 yo mu ijoro utari wagera ku buriri.

5. Igihe usanze ufite iyi ndwara yo kubura ibitotsi, ngo ushobora kujya ufata inzoga nkeya cyane mu gihe wenda kujya kuryama, ariko ngo ukirinda kunywa nyinshi kuko ngo igihe ibaye nyinshi aho kuba umuti ahubwo ishobora gukaza indwara.

6. Kwirinda ibonyobwa birimo caffeine igihe cyose wegereje amasaha y’ijoro yo kuryama, kuko ngo caffeine ituma ibitotsi bigabanuka. Muri ibyo binyobwa byo kwirinda harimo icyayi, ikawa, chocolate n’ibindi.

7. Kwirinda kunywa itabi igihe wegereje amasaha yo kuryama

8. Gufata byibura iminota 30 yo gukora imyitozo ngorora mubiri harimo nko kugenda n’amaguru no kugerageza byibura gufata isaha 1 buri munsi yo kwicara ku zuba.

9. Kwirinda kujya kuryama utariye (ushonje).

10. Kwirinda kurya amafunguro akomeye, kuko ngo bene ubu bwoko bw’ibiryo bibangamira igogorwa, bigatuma umutima utera cyane ndetse bikanaha umubiri imbaraga, kandi iyo umuntu afite imbaraga, umutima utera cyane n’igogorwa riruhanije, bituma umuntu adashobora gusinzira.

Gutegura neza icyumba uraramo, ukagerageza ko kiba kitarimo urumuri na rukeya kandi ukambara imyenda y’ijoro yoroshye, ndetse byaba byiza ugashaka n’igitambaro cyoroshye ukacyipfuka mu maso no ku matwi, ubundi ukirinda ko icyumba uraramo kigeramo ubukonje cyangwa se ubushyuhe bukabije.

Icyumba cyo kuraramo kigomba kuba icyo kuraramo gusa. Ntikigomba kubamo ikintu icyo ari cyo cyose, harimo kudashyiramo ibitabo byo kwigiramo, iby’akazi se n’ikindi kintu icyo ari cyo cyose cyatuma uhita utekereza ukajya kure.

Kwiyibagiza ibintu byose, ukiyibagiza ko bibaho kabone nubwo hari ibyo waba uzakora ejo cyangwa se hari ibyo utakoze neza, ibi byose ngo uba ugomba kubyibaza utaragera mu cyumba cy’uburyamo, hanyuma wageramo ukirengagiza ko ibyo byose bihari.

Uru rubuga runavuga kandi ko mu gihe ugiye kwa muganga ugasanga koko urwaye iyi ndwara ibyiza ari ugukurikiza izi nama kurusha kunywa imiti itangwa na muganga ifasha kubona ibitotsi kuko nay o igira ingaruka mbi zitari nkeya.

Inkuru dukesha: UMUGANGA.com