Mu isi yuzuyemo imihate n'ibikorwa bihoraho, akamaro ko gusinzira neza ntabwo karenze urugero. Injira mu isi yaagapfukamunwa k'amaso ka silike kari muri Ositaraliya, igisubizo cyiza ariko gifatika cyo kunoza uburambe bwawe bwo gusinzira. Iyi blog irasuzuma ibijyanye nainyungu zitabarikaibyokunyereraagapfukamunwa k'amaso k'ubudodoOsitaraliyaBizana mu mikorere yawe ya buri joro. Kuva ku gusinzira neza kugeza ku byiza by'ubuzima bw'uruhu, menya uburyo izi mask zishobora guhindura uburyo bwo kuruhuka no kuvugurura ubuzima bwawe.

Ibyiza byo gukoresha agapfukamunwa ko gusinzira gakozwe mu busitani

Ku bijyanye no kongera ubuziranenge bw'ibitotsi byawe,agapfukamunwa k'amaso k'ubudodoIhinduka nk'ikintu gihindura ibintu. Ibyiza byayo biruta kuzimya urumuri gusa; ifite imbaraga zo guhindura gahunda yawe ya buri joro ikayihinduramo uburambe butuje kandi butuma umuntu arushaho kugira imbaraga.

Iterambere ry'Uburyo bwo Gusinzira

Gufunga urumuri

Tekereza unyerera ku idirishya ryaweagapfukamunwa k'amaso k'ubudodonijoro, wumva ukoze ku ruhu rwawe nk'urudodo rw'ubudodo bwiza. Uko ufunga amaso, isi ikukikije irazimira. Iki gikorwa cyoroshye cyo kubuza urumuri gutangaza ubwonko bwawe ko igihe kigeze cyo kuruhuka no gusinzira mu ituze. Hamwe n'udupfukamunwa tw'amaso twa silk, ushobora gukora umwijima aho uri hose, haba mu rugo cyangwa mu rugendo.

Kongera ubushoboziGusinzira mu gihe cyo kuruhuka

Kwinjira mu buryo bwo gusinzira bwa REM ni ingenzi kugira ngo umuntu agire ubuzima bwiza muri rusange.agapfukamunwa k'amaso k'ubudodobigira uruhare runini mu kongera iki cyiciro cy'ibitotsi bigarura ubuyanja. Mu kwambaraagapfukamunwa k'amaso k'ubudodo, ushobora kugabanya ibintu bikubangamira mu gihe cy'ijoro, bigatuma umubiri wawe n'ubwonko bwawe byinjira mu byiza byo kuruhuka mu gihe cyo gusinzira.

Ibyiza ku buzima bw'uruhu

KurindaUruhu rubyimbye

DukurikijeDr. Mary Alice Mina, umuhanga mu by'uruhu n'umuganga w'indwara z'uruhu wizewe muri kaminuza ya Harvard, udupfukamunwa two gusinzira dukoreshwa mu busitani dushobora gufasha gukumira uduheri tw'uruhu dukunze guterwa no gukururana n'udupfukamunwa gakondo tw'imisego. Imiterere myiza ya silika igabanya gukurura uruhu rwo mu maso rudakenewe, bigatuma uduheri duke kandi tukagaragara nk'udukiri bato uko igihe kigenda gihita.

Gutanga amazi ku ruhu

Silika izwihoubushobozi bwo gukuraho ubushuhe, bigatuma ari amahitamo meza yo kubungabunga uruhu mu gihe cyose cy'ijoro. Bitandukanye n'ibindi bikoresho bishobora kwinjiza ubushuhe mu ruhu rwawe, ubudodo bufasha kugumana amavuta y'ingenzi n'ibikoresho byo kwita ku ruhu, bigatuma uruhu rwawe rugumana ubushuhe kandi rworoshye kugeza mu gitondo.

Ihumure n'impumuro

Imiterere yoroshye kandi igororotse

Ubworoshye bwaudupfukamunwa tw'amaso twa silkKu maso yawe bitera kumva ufite ihumure n'ihumure bikongera impumuro nziza mbere yo kuryama. Gukandagira buhoro buhoro kw'ubudodo bihumuriza amaso ananiwe kandi bigatera ituze ryo gusinzira vuba kandi mu buryo bwimbitse.

Igenzura ry'ubushyuhe

Kimwe mu bintu bitangaje bya silike ni ubushobozi bwayo bwo kugenzura ubushyuhe neza. Waba uri ahantu hashyushye cyangwa hakonje,udupfukamunwa tw'amaso twa silkIhuze n'ubushyuhe bw'umubiri wawe, ugire ihumure ryiza mu ijoro ryose. Sezerera kubyuka wuzuye ibyuya cyangwa ukonje—ubushyuhe bumeze nk'ubururu buri joro.

Uburyo udupfukamunwa two gusinzira twa Silika twongera ubwiza bw'ibitotsi

Gufunga urumuri

Kurinda guhura n'urumuri rwangiza

Kwambara agapfukamunwa ko gusinzira mbere yo kuryama bitanga ingabo irinda urumuri rubangamiraamatara y'ubukoranon'ibikoresho by'ikoranabuhanga. Mu gupfuka amaso yawe mu mwijima, agapfukamunwa k'ubudodo gatuma ubwonko bwawe bwakira ikimenyetso cyo kwitegura kuruhuka. Iyi nzitizi yo kurinda amaso ntiyongerera ubushobozi bwo gusinzira gusa, ahubwo inarinda amaso yawe ingaruka mbi zo kumara igihe kinini ureba urumuri. Ubushakashatsi bwagaragaje ko kuzimya urumuri ukoresheje agapfukamunwa ko gusinzira bishobora gutumagusinzira neza no kunoza imikorere y'ubwonko, bigaragaza akamaro ko gushyiraho ahantu ho gusinzira hijimye kugira ngo umuntu aruhuke neza.

Guteza imbere ireme ry'ibitotsi

Igikorwa cyo kuzimya urumuri ukoresheje agapfukamunwa k'amaso gakozwe mu hariri gitanga inzira yo gusinzira ijoro ryose. Uko winjira mu mwijima uhumurije utangwa na agapfukamunwa, umubiri wawe winjira mu mimerere yo kuruhuka ituma usinzirira cyane. Uku kuruhuka neza ni ingenzi ku buzima bwiza muri rusange, bigatuma ubwenge bwawe n'umubiri wawe bitanga imbaraga mu gihe cy'ijoro. Ubushakashatsi bwagaragaje ko gukoresha agapfukamunwa k'amaso bishoborakongera imikorere y'ibitotsi bya REM, kongera igihe cyo gusinzira no kunoza ubushobozi bwo gutekereza. Kwishimira umwijima ukoresheje agapfukamunwa ko gusinzira bitegura inzira yo kuruhuka nijoro, bigutegurira intsinzi n'imbaraga mu minsi iri imbere.

Kongera Ibitotsi bya REM

Kongera Amarangamutima

Ibyiza byo kwambara agapfukamunwa ka silk bisinzira birenze kuruhuka umubiri; bigira n'ingaruka nziza ku mibereho myiza yo mu mutwe. Mu kongera ibihe byo gusinzira bya REM, utu dupfukamunwa dufasha kunoza amarangamutima no kuringaniza amarangamutima. Uko ugenda ugerageza gusinzira cyane kandi bidasubirwaho hakoreshejwe agapfukamunwa ka silk eye, ubwonko bwawe bunyura mu bikorwa by'ingenzi bigenga amarangamutima no gutuma ubwenge burushaho kuba bwiza. Ubushakashatsi bwerekana ko kwambara agapfukamunwa ka silk bisinzira bifashakongera kwibuka no kuba maso, biganisha ku kongera ubushobozi bwo kwiga no kwiyongeraimikorere y'ubwonkoumunsi wose. Ongera ibyiyumvo byawe kandi wongere ubushobozi bwawe bwo gutekereza binyuze mu gukoresha udupfukamunwa two gusinzira twa silk.

Kugabanya ububyimbirwe

Akamaro kamwe gakomeye ko gukoresha agapfukamunwa k'amaso ka silike ni ubushobozi bwo kugabanya kubyimba hafi y'amaso. Igitutu cyoroshye giterwa n'umwenda woroshye giteraamazi anyura mu mitsi, bigabanya kubyimba no kubyimba ahantu horoshye. Mu gihe wishimira gusinzira neza wambaye agapfukamunwa k'amaso ka silike, ubyuka ufite amaso meza nta kubyimba cyangwa umunaniro. Ubushakashatsi bwerekana ko gushyira agapfukamunwa mu myitozo yawe ya buri joro bishobora gufasha mu kongera kwibuka no kuba maso, bikagufasha gutangira buri munsi wumva wongeye kugira imbaraga kandi witeguye gutsinda ibibazo ufite ubwenge n'umuhate.

Mu gushyira udupfukamunwa two gusinzira mu mihango yawe yo kuryama, uba ufunguye ahantu henshi haruta ihumure ry'umubiri gusa. Ibi bikoresho by'akataraboneka bitanga inyungu rusange mu kongera impumuro nziza ku mubiri wawe no mu bwenge bwawe. Emera ubwiza bw'umwijima w'akataraboneka mu gihe utangiye urugendo rugana ku buryo bworoshye bwo kumererwa neza, imikorere myiza yo mu mutwe, no kugira ubuzima bwiza - byose bishoboka binyuze mu gikorwa cyoroshye cyo kwambara agapfukamunwa ko gusinzira mu maso mbere yo kujya mu gihugu cy'inzozi.

Udupfukamunwa two gusinzira n'ubuzima bw'uruhu

Kurinda kubyimba k'uruhu

Udupfukamunwa two gusinzira dukozwe muri silk dutanga igisubizo cyiza cyo kurwanya udupfukamunwa tw'uruhu, bigatuma rusa neza kandi rugaragara neza uko igihe kigenda gihita. Gukoraho buhoro buhoro silk ku ruhu rwo mu maso rworoshye bigabanya kwangirika, bigabanya ireme ry'udupfukamunwa dushobora guterwa n'udupfukamunwa dusanzwe. Binyuze mu kwakira ubworoherane bwa silk, abantu bashobora gusinzira neza badahangayikishijwe no gukurura uruhu rwabo bitari ngombwa.

Kugabanya kwangirika kw'imitsi

Imiterere y’ubudodo igira uruhare runini mu kugabanya kwangirika k’uruhu, cyane cyane hafi y’ahantu hashobora kwangirika nko mu maso. Bitandukanye n’ibindi bikoresho bishobora gutera uburibwe no gupfuka, ubudodo bw’ubudodo butuma uruhu rukura cyangwa rukarushaho kwaguka bitari ngombwa. Uku kugabanya kwangirika kw’ubudodo ntikugabanya gusa iminkanyari ahubwo binatuma umuntu aryama neza kandi aruhutse.

Kugabanya iminkanyari

Ubushakashatsi bwagaragaje ko imiterere yihariye y'ubudodo bw'ubudodo igira uruhare mu kugabanya iminkanyari n'imirongo mito ku maso. Gukoresha agapfukamunwa ko kuryamaho buri gihe, abantu bashobora kwishimira uruhu rworoshye hamwe n'ibimenyetso byo gusaza bike. Ubushobozi karemano bw'ubudodo bw'ubudodo bufasha uruhu kugumana amazi ijoro ryose, birinda kuma no gutuma uruhu rworoha. Musezere ku minkanyari ya mu gitondo kandi musuhuze uruhu rusa n'urukiri rukiri ruto rufite imbaraga nk'iz'ubudodo bw'ubudodo.

Gutanga amazi ku ruhu

Imiterere ya silk ituma uruhu ruhorana amazi menshi ituma iba amahitamo meza yo kugumana amazi menshi mu mubiri. Bitandukanye n'ibikoresho gakondo bikura amazi menshi mu ruhu, silk ifasha kugumana amavuta y'ingenzi n'ibikoresho byo kwita ku ruhu, bigatuma uruhu rwawe ruhorana amazi menshi kandi rugatunganywa mu ijoro ryose. Uku kongera amazi mu mubiri ntigutuma uruhu rworoha kandi rworoshye gusa ahubwo binafasha uruhu muri rusange kugira ubuzima bwiza mu gihe kirekire.

Ibikoresho Bidafata Umubiri

Imwe mu nyungu z'ingenzi zo gukoresha agapfukamunwa ko gusinzira ni ukoubushobozi bwo kunyurwamo buke ugereranije n'indi myendaUbu bwiza butuma ubudodo bugumana ubushuhe karemano bw'uruhu rwawe, bikarinda uruhu rwuma cyangwa uruhu rukabura amazi mu gihe usinziriye. Uhisemo agapfukamunwa k'amaso ka budodo, uba ushora imari mu kwita ku ruhu gakorana neza n'imikorere karemano y'umubiri wawe kugira ngo uruhu rwawe rukomeze kumera neza kandi rufite ubuzima bwiza.

Kongera Ibyiza byo Kwita ku Ruhu

Gushyiramo agapfukamunwa ko gusinzira mu bikorwa byawe bya buri joro bishoboraongera inyungu z'ibicuruzwa byawe byo kwita ku ruhuKuba Silk idafata neza uruhu bituma serum n'amavuta yawe biguma ku ruhu rwawe ijoro ryose, bigatuma uruhu rwawe rugira akamaro kanini. Ibi bivuze ko ubyuka ufite uruhu rufite amazi menshi kandi rufite intungamubiri rwiteguye guhangana n'umunsi ukurikiyeho. Uruvange rw'ihumure ryiza n'uburyo bwo kongera ubwiza bw'uruhu bituma udupfukamunwa two gusinzira twa Silk tuba ikintu cy'ingenzi ku bashaka ibisubizo by'ubwiza busesuye.

Mu gushyira imbere ubwitabire bw'uruhu mu gihe uryamye wambaye agapfukamunwa k'amaso ka silike, uba ufashe ingamba zo kubungabunga uruhu rwawe rusa n'urukiri rukiri ruto kandi ukongera ubuzima bwiza muri rusange. Ubuvuzi bworoheje butangwa na silike ntibugabanya gusa kwangirika kw'uruhu ahubwo bunatuma uruhu rwawe rusa neza buri gitondo. Ishimire imbaraga zihindura uruhu kugira ngo rufungure uruhu rwawe rusa neza kandi rufite ubuzima bwiza.

Udupfukamunwa two gusinzira mu ngendo

Gutemberera ahantu hashya bishobora kuba uburambe bushimishije, bwuzuyemo ingendo n'ibintu bishya bitegereje kugaragara. Mu gihe ushishikajwe no gusura ahantu hatazwi no kwimenyereza imico itandukanye, ni ngombwa gushyira imbere kuruhuka no kuvugurura ubuzima bwawe. Aha nihoagapfukamunwa k'amaso ka silike kari muri OsitaraliyaIgaragara nk'inshuti y'agaciro, iguha umwihariko ku bintu by'ingenzi by'ingendo zawe, ariko kandi igenzura ko ibitotsi byawe bitazahungabana uko ibidukikije byaba biri kose.

Ubworoherane n'ubushobozi bwo gutwara ibintu

Ku bijyanye n'ibikoresho by'ingendo,udupfukamunwa tw'amaso twa silkBigaragara ko byoroshye kuyikoresha no kuyitwara. Waba ugiye mu rugendo rwo mu mpera z'icyumweru cyangwa urugendo rurerure mu migabane, utu dupfukamunwa ni duto kandi tworoshye, bigatuma byoroshye gutwara mu mutwaro wawe cyangwa mu isakoshi yawe. Byoroshye kugiraagapfukamunwa k'amaso k'ubudodoUfite ubushobozi bwo gusinzira neza igihe cyose ushaka n'aho ushaka hose nta kubangamira ihumure.

Byoroshye Gutwara

Igishushanyo mbonera gito cyaudupfukamunwa tw'amaso twa silkBibagira inshuti nziza yo mu rugendo ku bantu bahora mu rugendo. Bishyire mu gikapu cyawe cyangwa mu gikapu cyawe, maze uhita ubona ibitotsi byiza mu gihe cy'indege, mu ngendo za gari ya moshi, cyangwa ndetse no mu gihe uruhutse mu cyumba cya hoteli yawe. Uburyo bworoshye bwo gutwaraagapfukamunwa k'amaso k'ubudodobigufasha gusinzira neza buri gihe, bigufasha kongera imbaraga no kongera imbaraga mu gihe cy'urugendo rwinshi.

Bikwiriye ingendo ndende

Gukora ingendo ndende akenshi bisaba kwambuka ahantu henshi hatandukanye, bigatera ibibazo mu buryo busanzwe bwo gusinzira.agapfukamunwa k'amaso k'ubudodoMu ngendo zawe, urema ahantu heza ho kwijima hagaragaza umubiri wawe ko igihe cyo kuruhuka kigeze. Gufatana mu maso yawe neza bigufasha kuruhuka no gutuza, bigufasha kurwanya gutinda mu ndege no kuruhuka cyane mu ngendo ndende. Sezerera mu ijoro rituje mu ngendo z'indege zitukura cyangwa mu byumba by'amahoteli utazi—wishimire ituze ry'umuntuagapfukamunwa k'amaso k'ubudodokugira ngo usinzire nta nkomyi aho ingendo zawe zikugeza hose.

Gusinzira neza mu gihe cy'ingendo

Gukoresha amasaha atandukanye no kumenyera ibidukikije bishya bishobora guteza imbogamizi mu gihe cyo kuruhuka neza mu rugendo. Ariko, hifashishijwe uburyo bwoagapfukamunwa k'amaso k'ubudodo, ushobora guhindura ahantu hose ukahashyira ituze rituma umuntu asinzira cyane.

Gufunga urumuri mu bidukikije bitandukanye

Uburyo butandukanye bwoudupfukamunwa tw'amaso twa silkUmucyo urabagirana iyo uhuye n'urumuri rutandukanye mu gihe cy'urugendo. Waba uri mu bibuga by'indege bifite urumuri rwinshi cyangwa mu byumba bya hoteli bifite urumuri ruto, utu dupfukamunwa dutangaUmwijima uhoraho ni ingenzi mu gutuma ibitotsi birushaho kuba byizaMu kurinda amaso yawe urumuri rwo hanze, nk'amatara yo hejuru y'inzu cyangwa amatara yo ku muhanda anyura mu madirishya,udupfukamunwa tw'amaso twa silkshyiraho ahantu heza ho kuryama hajyanye n'ibyo ukunda.

Guteza imbere kuruhuka

Gutembera bishobora kugushimisha ariko rimwe na rimwe bikagutera umunaniro, bigatuma wifuza ibihe byo kuruhuka hagati y’akajagari.agapfukamunwa k'amaso k'ubudodo, ushobora kuruhuka no kwiheba nta nkomyi ukoresheje uburyo bwo kwirinda ibintu bikurangaza amaso bishobora kubangamira kuruhuka. Gukoraho ubudodo bworoshye ku ruhu rwawe bihumuriza amaso ananiwe kandi bigatera ituze mbere yo kujya mu gihugu cy'inzozi. Ishimire ituze ritangwa naagapfukamunwa k'amaso k'ubudodo, wiyemerera guhunga usinziriye mu ituze aho urugendo rwawe ruzakugeza hose.

Mu guhuza ubwiza n'imikorere yaudupfukamunwa tw'amaso ya silk dukozwe muri OsitaraliyaMu rugendo rwawe rwo gusinzira, ntuzamura gusa ireme ry'ibitotsi byawe ahubwo unanongera ibyishimo muri rusange by'ingendo zawe. Ishimire kuruhuka mu buryo burambye mu ngendo zawe uko ugenda ushakisha ahantu hashya ufite imbaraga n'imbaraga.

Ubuhamya:

• Augustinus Bader: Kwambara agapfukamunwa k'amaso ka silike buri gihe bishobora gutumainyungu zirambye.
• Ingufu z'umuvudukoUdupfukamunwa two gusinzira dukozwe muri silk dushobora kuba ibirenze ibikoresho byo gusinzira gusa; bigaragaza ishoramari mu buzima bwawe no mu mibereho myiza yawe.
• Ikinyamakuru New York Times: Byaribikunzwe cyane n'abagerageza bose, hatitawe ku buryo bwo gusinzira.
• Sleepopolis: Komeza usome kugira ngo umenye niba agapfukamunwa k'amaso ka silk gashobora gufasha mu kunoza ibitotsi byawe - n'uruhu rwawe - kugira ngo ube mwiza cyane.
• Visi: Muri rusange,igishushanyo mbonera cy'indashyikirwa.
• Ingendo + Imyidagaduro: Iyi mask yo gusinzira ikomoka kuriBlissybyakozwe muriubudodo bwa mulberry bwo ku rwego rwo hejuru.

Emera imbaraga zihindura iz'agapfukamunwa ko gusinzira. Ugire uburambe bwo gusinzira, ubuzima bwiza bw'uruhu, kandi uruhuke neza. Fata intambwe ya mbere yo kuruhuka neza ugerageza agapfukamunwa ko gusinzira amaso gahenze uyu munsi. Shyira imbere ibitotsi byiza kugira ngo ubwenge n'umubiri bivugurure. Shyira imbaraga mu mibereho myiza yawe ukoresheje ubwiza n'ihumure bya agapfukamunwa ko gusinzira.