Ubushakashatsi bwakozwe n’inzobere mu bijyanye n’ibitotsi, bwashyizwe ahagaragara mu kinyamakuru Sleep Medicine Reviews, bwerekanye ko koga mu mazi afite ubushyuhe buri hagati ya 40°C na 42.5°C, isaha imwe cyangwa ebyiri mbere yo kuryama, bifasha kongera ireme ry’ibitotsi, ndetse bigatuma umuntu asinzira vuba kandi adakanguka kenshi nijoro.
Iyo umuntu amaze kuva mu mazi ashyushye, umubiri utangira kugabanya ubushyuhe buhoro buhoro. Ibi bituma ubwonko buhabwa ubutumwa bwo gutangira kuruhuka, bigafasha mu gutangira ibitotsi. Ni kimwe mu buryo bwiza bwo gutuza umubiri, kugabanya stress ndetse no gutegura igihe cyo kuryama.
Ibyiza By’Ibitotsi Bifite Ireme
• Bigabanya igihe bifata kugira ngo umuntu asinzire.
• Byongera igihe umuntu amara asinziriye nta gukanguka.
• Bifasha ubwonko gukora neza ku manywa.
• Bigabanya stress no kwiheba.
• Bituma ubudahangarwa bw’umubiri bukora neza.
• Birinda indwara z’umutima n’umuvuduko w’amaraso.
Inama ku bashaka kuryama neza
• Jya woga amazi ashyushye hagati y’isaha 1 na 2 mbere yo kuryama.
• Shyiraho gahunda ihoraho yo kuruhuka mbere y’iryama: ntugakoreshe telefoni cyane nijoro, wirinde caffeine.
• Koresha amazi afite ubushyuhe bwemewe (40–42.5°C) kandi wirinde kuyarenza.
• Niba ufite ibibazo by’ubuzima (nko guhinda umuriro, indwara z’uruhu cyangwa umuvuduko ukabije), banza ugishe inama muganga.
Kuryama neza si amahirwe ni umuco. Koga mu mazi ashyushye mbere yo kuryama ni bumwe mu buryo bworoshye, buhendutse kandi bwizewe n’abahanga, bushobora gufasha umuntu wese kugira ibitotsi bifite ireme. Niba ubishoboye, tangira uyu munsi. Amazi ashyushye ashobora kuba urufunguzo rwo kuryama neza.