Ese uburiri bwo kuvura urumuri rutukura bushobora kugufasha gusinzira?

Gusuzuma Siyansi y'Umucyo no Kongera Ibitotsi

Muri iki gihe cy’isi yihuta cyane, kubona ibitotsi byiza byabaye ingorabahizi ku bantu benshi. Nubwo inyongeramusaruro n’ibikoresho byo gusinzira byuzuye ku isoko, hari uburyo busanzwe kandi budakoresha imbaraga nyinshi burimo gukurura abantu benshi:ubuvuzi bw'urumuri rutukuraAriko ushobora gukoreshaigitanda cyo kuvura amatara atukurakoko bigufasha gusinzira neza?

Reka turebere hamwe siyansi, uburyo bw'ibinyabuzima, n'ibyavuye mu mikoreshereze y'ibiyobyabwenge bigaragaza ko bishobora kuba kimwe mu bikoresho bigezweho bikora neza mu kunoza ireme ry'ibitotsi.

Isano iri hagati y'urumuri n'ibitotsi

Imibiri yacu igenzurwa nainjyana ya circadian—isaha y'imbere isubiza urumuri rw'ibidukikije. Umucyo w'ubururu uturuka kuri ecran, amatara ya LED, ndetse n'izuba ry'izuba mu masaha atari yo bishobora guhungabanya uyu muvuduko binyuze mu guhagarikamelatonine, imisemburo ituma twumva dusinziriye.

Ibinyuranye n'ibyo,urumuri rutukura n'urumuri rurerure rw'imirasire(600–850nm) ikorantabwobibangamira ikorwa rya melatonin—kandi mu by’ukuri bishobora kuyishyigikira.

Uburyo Ubuvuzi bw'Urumuri Rutukura Bushobora Kunoza Gusinzira

1.Itera imbaraga mu gukora Melatonine karemano

Urumuri rutukura rufasha mu kubungabunga urugero rwa melatonine, cyane cyane iyo rukoreshejwe muamasaha ya nimugoroba, gutera umubiri wawe akanyamuneza ko gutuza mu buryo busanzwe.

2.Kuringaniza umuvuduko wa Circadian

Gukoresha uburyo bwo kuvura urumuri rutukura buri gihe bifashaguhuza isaha yawe y'ibinyabuzima, bigatuma byoroha gusinzira no kubyuka mu bihe bihamye.

3.Igabanya Stress n'urugero rwa Cortisol

Umucyo utukura wagaragaye koimisemburo igabanya stressnakugabanya imihangayiko, bigatuma umuntu atuza mu mutwe kandi agatangira gusinzira.

4.Ituza ububabare bw'umubiri butuma umuntu adasinzira neza

Niba ububabare bw'imitsi cyangwa kubyimba gukabije bigutera gusinzira, uburyo bwo kuvura urumuri rutukura ku mubiri wose bushobora kugabanya ububabare nohumura umubiri wawe mbere yo kuryama.

Ubushakashatsi bwa siyansi bushyigikira inyungu zo gusinzira

• Ubushakashatsi bwo mu 2012 (Ikinyamakuru cy'amahugurwa y'imikino):Abagore bakoreshaga ubuvuzi bw'urumuri rutukura nijoro mu gihe cy'ibyumweru 2 bagaragaje koiterambere rikomeye mu mikorere y'ibitotsi n'urugero rwa melatonine.

• Ubushakashatsi bwo mu 2021 (Kamere na Siyansi y'Ibitotsi):Itara ritukura ryarushijeho kuba ryizagutinda gusinzira no kumara igihe cy'ibitotsi muri rusangecyane cyane ku bafite ikibazo cyo kudasinzira neza.

• Ubushakashatsi buterwa inkunga na NASA:Yakoresheje urumuri rutukura kugira ngo afashe abahanga mu by'ikirere kugenzura imikorere y'ibitotsi mu gihe nta bimenyetso bisanzwe by'amanywa n'ijoro.

Kuki hari igitanda cy'amatara atukura gifite umubiri wose?

Nubwo ibikoresho bifatwa mu ntoki n'ibice byo mu maso bifite akamaro,ibitanda by'amatara atukura bifite umubiri wosegutangaubunararibonye bwimbitse kandi bujyanye n'imikorere—ni byiza cyane ku nyungu zijyanye no gusinzira.

Ibyiza byo kugira igitanda cyuzuye:

• Kuruhuka burunduubwonko n'imitsi byombi

• Inkunga ya melatonine ikwirakwira cyane, ntabwo ari ingaruka z'aho hantu gusa

• Byiza kurigahunda zo kuryama, nk'ubwogero bushyushye cyangwa gutekereza cyane

• Yongera imibereho myiza muri rusange, gukira, no kwiyumva neza

Uburyo bwo gukoresha uburyo bwo kuvura urumuri rutukura kugira ngo usinzire neza

Inama y'inyongera:Koresha amatara atukura mu rugo rwawe mu masaha ya nimugoroba kugira ngo wongere umusaruro wa melatonine karemano.

Ni nde ushobora kungukirwa?

• Abantu bafitekudasinzira neza cyangwa kudasinzira neza

• Abantu ku giti cyabo bakoraamasaha yo mu ijorocyangwa kugenda kenshi

• Abakinnyi cyangwa abanyamwuga bakeneye gukira vuba no kuruhuka cyane

• Umuntu wese ufitestress, guhangayika, cyangwa ububabare budakirabigira ingaruka ku bitotsi byabo

Umwanzuro wa nyuma: Ese uburiri bwo kuvura urumuri rutukura bushobora kugufasha gusinzira?

Yego.Nubwo atari umuti wihariye w’indwara zikomeye zo gusinzira,uburyo bwo kuvura amatara atukura ni uburyo bwizewe kandi bushyigikiwe na siyansikugira ngo bifashe umubiri wawe kuruhuka, kugabanya stress, no gushyigikira gusinzira neza kandi mu buryo busanzwe.

Waba ugerageza kuruhuka nyuma y'umunsi muremure cyangwa se ukongera amasaha yawe yo mu mutima, uburiri bw'urumuri rutukura bushobora kuba inyongera ikomeye ku buzima bwawe bwa buri joro—nta ngaruka mbi z'imiti cyangwa inyunganiramirire ya melatonine.