Kuryama wambaye ubusa dore akamaro bifite ushobora kuba utazi

Kwiryamira uko wavutse byongera ibyishimo n’umutuzo, gutembera neza kw’amaraso mu mubiri no kugabanya ibyiyumviro byo kumera nabi, kimwe n’akandi kamaro tugiye kurebera hamwe:

Bituma ukura neza no kuringaniza melatonin

Kuryama wambaye ubusa bifasha cyane umubiri wawe kuringaniza umusemburo wa melatonin n’imisemburo ifasha mu mikurire, iyi yose ikaba ari ingenzi cyane mu gutuma urushaho kubaho neza. Melatonin ni imisemburo ikorerwa mu bwonko, yitabazwa mu ruhererekane rwo gusinzira no kubyuka, ifasha mu kugena igihe uryama n’igihe ubyukira.

Byongera ubushake bw’imibonano mpuzabitsina bigabanya umuvuduko w’amaraso

Ku bashakanye, kuryama mu buriri uko wivukiye n’uwo mwashakanye bitanga umunezero. Uyu munezero uturuka ku musemburo witwa oxytocin, wongera urukundo no kwiyumvanamo hagati mu bashakanye. 

Si ibi gusa umusemburo wa oxytocin ukora kuko utera imikorere myiza y’umutima, aho ifasha kugabanya umuvuduko w’amaraso, kongera ubudahangarwa no kugabanya imihangayiko. Uku kwegerana kw’imibiri kandi gufasha mu gupfumbatana neza, bityo ubuzima bw’imibonano mpuzabitsina bukarushaho kuryoha.

Gusinzira neza

Kugira ngo usinzire neza, umubiri wawe muri rusange uba ukwiye kugabanukaho ubushyuhe byibuze igice cya degre (0.5°C). Kugira ngo ubashe gukomeza gusinzira neza, igipimo cy’ubushyuhe ntikigomba kwiyongera na gato, iyo bitagenze gutyo ubwonko burakubyutsa mu rwego rwo kumenya ikibazo gihari.

Kuryama wambaye ubusa byorohera umubiri wawe kugabanya ubushyuhe mu buryo bwihuse, ndetse no kuguma ku gipimo gikwiye mu mubiri. Gusinzira ushikagurika bitewe n’ubushyuhe bwinshi, bituma udasinzira byimazeyo, bityo ubushobozi bwo kwibuka no gufata mu mutwe bukagabanuka, ntihabashe no kubaho isanwa ry’uturemangingo.

Byongerera uruhu itoto no kumererwa neza

Uruhu rubasha guhumeka neza. Bimwe mu bice by’umubiri biba byiriwe bitwikiriye bibasha kubona akanya noneho ko guhumeka no gukora neza. Ibi birinda indwara zimwe na zimwe zishobora guterwa n’iyororoka rya mikorobe muri iyo myanya no kutagerwaho n’umwuka uhagije.

Biringaniza umusemburo wa cortisol

Kuryama wambaye ubusa byongerera umubiri wawe kuguma ku gipimo cy’ubushyuhe bukwiye bityo umusemburo wa cortisol ugakorwa neza. Iyo uryamye nabi cyangwa ukaryama ushyushye cyane, biba bikongerera ibyago byo kubyuka cortisol ikiri nyinshi mu maraso, ibi bitera kubyukana umunabi, kumva udatuje, kwirirwana umujinya, kwiyongera kw’ibiro n’ibindi bibazo biterwa n’igipimo kiri hejuru cya cortisol. Rero kuryama wambaye ubusa byagufasha kurwanya ibi bibazo byose cortisol nyinshi ishobora gutera.

Src:www.sleepsherpa.com