URAMENYE IRINDE AMAKOSA 6 UKORA NIJORO AGATUMA UBYUKA UNANIWE CYANE| BITAZAKUVIRAMO INDWARA ZIDAKIRA скачать в хорошем качестве

URAMENYE IRINDE AMAKOSA 6 UKORA NIJORO AGATUMA UBYUKA UNANIWE CYANE| BITAZAKUVIRAMO INDWARA ZIDAKIRA

URAMENYE: AMAKOSA 10 UKORA NIJORO AGUTUMA UBYUKA UNANIWE CYANE 1. Gukoresha telefone cyangwa TV mbere yo kuryama Urumuri rwa blue light ruva kuri telefone na télévision ruhagarika gukora kwa melatonine, hormone ituma dusinzira neza. Ibi bituma udasinzira vuba, ugasinzira nabi kandi ugakanguka unaniwe cyane. #Telephone #BlueLight #SleepHealth #Ubuzima 2. Kuryama ku masaha adahoraho Iyo uryama amasaha ahindagurika buri munsi, isaha y’umubiri (biological clock) irangirika. Nubwo waba waryamye amasaha menshi, ubwonko ntibubona umwanya uhagije wo kuruhuka. #RythmeCircadien #GusinziraNeza #UbuzimaBwiza 3. Kurya cyane cyangwa gutinda kurya nijoro Kurya ibiryo byinshi cyangwa biremereye nijoro bituma igogora rikora cyane kandi umubiri nturuhuke. Ibi bitera gusinzira nabi, kubyuka mu ijoro no kubyuka unaniwe. #Nutrition #Ibiryo #SleepTips #Ubuzima 4. Kunywa ikawa, icyayi, inzoga cyangwa boissons énergétiques nijoro Ikawa n’icyayi bigira caféine iguma mu mubiri amasaha menshi. Inzoga zo zituma usinzira nabi nubwo wumva wasinze. Ibi byose byangiza imiterere y’isinzira. #Caffeine #Inzoga #SleepDisorder #Ubuzima 5. Kuryama ahantu hatuje nabi Urusaku, urumuri rwinshi cyangwa ubushyuhe bwinshi mu cyumba bituma udagera ku sinzira ryimbitse. Icyumba cyo kuryamamo kigomba kuba gituje, cyijimye kandi gifite umwuka uhagije. #BedroomTips #Gusinzira #HealthySleep 6. Kudakora siporo ku manywa Umubiri udakora siporo ubura uburyo bwo gusohora stress n’umunaniro. Siporo ituma usinzira vuba kandi neza. Kuyibura bituma usinzira nabi ugakanguka unaniwe. #Siporo #Exercise #MentalHealth #Ubuzima 7. Guhangayika cyane no gutekereza nijoro Iyo utekereza cyane nijoro, hormone ya stress (cortisol) iriyongera kandi ntusinzire neza. Ibi bituma ugira isinzira ricagagurika n’umunaniro wo mu mutwe mugitondo. #Stress #MentalHealth #SleepProblems 8. Kunywa amazi make no kubura intungamubiri Kubura amazi cyangwa minerals nka magnesium na fer bitera gusinzira nabi, gucika imitsi nijoro no kubyuka unaniwe. #Hydration #Vitamines #UbuzimaBwiza 9. Indwara zo gusinzira (Apnée du sommeil) zitamenyekanye Abantu bamwe bararongora cyane, bagahagarara guhumeka mu ijoro. Ubwonko bukanguka kenshi ngo busubize umwuka, bigatuma ubyuka unaniwe cyane nubwo waba waryamye igihe kirekire. #ApneeDuSommeil #IndwaraZisinzira #Ubuzima 10. Kuryama igihe gito cyane cyangwa kirekire cyane Kuryama munsi y’amasaha 6 cyangwa kurenza urugero byombi byangiza isinzira. Ibi bishobora no kuba ikimenyetso cy’indwara zihishe nka depression cyangwa hypothyroïdie. #SleepBalance #Ubuzima #HealthyLife 🩺 UMUSOZO Kubona ubyuka unaniwe si ibisanzwe. Ni ikimenyetso cy’amakosa akorwa nijoro cyangwa indwara zihishe. Guhindura imyitwarire yawe yo kuryama birinda indwara zidakira nka diabète, umuvuduko w’amaraso n’indwara zo mu mutwe. #IrindeIndwaraZidakira #UbuzimaBwiza #SleepEducation #YouTubeHealth