Gusinzira neza, buri wese aba abikeneye cyane cyane nyuma y’akazi. Kuryama ugasinzira neza bigufasha kubyukana imbaraga, zigufasha gukora akazi neza ku munsi ukurikiye.

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Gusinzira neza, buri wese aba abikeneye cyane cyane nyuma y’akazi. Kuryama ugasinzira neza bigufasha kubyukana imbaraga, zigufasha gukora akazi neza ku munsi ukurikiye.

Nyamara rimwe na rimwe usanga gusinzira byabaye ingorabahizi, kubera impamvu zinyuranye, zaba uko uryamye, aho uryamye, ibibazo binyuranye cyangwa uburwayi.

Nubwo utabasha gukuraho imbogamizi zose ariko hari ibintu wakitwararika bikaba byagufasha kugira ibitotsi byiza.

Ryama kandi ubyuke ku masaha adahinduka
Nubwo bigoye kubyubahiriza ariko gerageza wishyirireho amasaha adahinduka yo kuryamiraho no kubyuka. Niyo haba muri weekend cyangwa udafite akazi ukomeze iyo gahunda.

Niba ugeze ku buriri ukamara iminota 15 utarasinzira, byuka ushake ikintu uhugiraho nko gusoma igitabo niwumva unaniwe utangiye guhunyiza usubire kuryama uzasinzira neza.

Itondere ibyo urya n’ibyo unywa
Ntabwo ari byiza kuryama ushonje cyangwa uhaze cyane kuko byabangamira ibitotsi byawe.

Ikindi gabanya ibyo kunywa nijoro, unirinde ibirimo caffeine n’ibindi binyobwa bitera imbaraga kuko kunywa cyane byatera kubyuka ujya kunyara naho ikawa yo burya ni umwanzi w’ibitotsi.

Kunywa ikawa ugiye kuryama bibangamira ibitotsi
Nubwo abanywi b’itabi bavuga ko batarinyoye batasinzira neza nyamara burya nicotine yo mu itabi nayo ni umwanzi w’ibitotsi.

Nubwo kunywa inzoga bitera ibitotsi by’ako kanya nyamara ntibitinda kandi iyo ukangutse ntiwongera gusinzira.

Ibi kubyirinda bifasha kugira ibitotsi byiza

Gira akantu ukora buri gihe mbere yo kuryama
Ibyo ni ibintu bitagoye nko gusoma igitabo, kumva umuziki utuje, cyangwa koga amazi ashyushye. Ibi biba byiza kubikora hari urumuri rucye.

Wirinde ariko kureba muri telefoni cyane cyangwa tereviziyo kuko ubushakashatsi bugaragaza ko urwo rumuri rugira ingaruka mbi ku gusinzira neza.

Ryama ahantu heza
Ahantu heza si ahahenze cyangwa hari uburiri bw’igitangaza, ahubwo ni ahantu mu bushobozi bwawe hagenewe kuryama gusa.

Icyumba uryamamo kigomba kuba gifite umucyo mucye ndetse n’umwuka mwiza uhagije
Ahantu heza ho kuryama hagomba kuba hari urumuri rucye ndetse bishobotse wamara kuryama urumuri rwose ukaruzimya. Nta rusaku rugomba kuhaboneka ndetse hakaba hari n’umwuka mwiza, nibishoboka habe hari ahantu umwuka winjirira unasohokera, niyo wakingura idirishya nta kibazo niba wizeye umutekano kandi ukaba uryama mu nzitiramibu, uniyoroshe ku buryo nta mbeho

Niba icyumba ari gito si byiza ko mukiraramo muri benshi kuko umwuka uragabanyuka bikabangamira ibitotsi

Gabanya amasaha uryama ku manywa
Akenshi usanga nyuma yo kurya cyangwa nyuma y’akazi turyamaho akanya gato, nubwo atari bibi ariko iyo ubikoze igihe kinini bishobora gutuma nijoro udasinzira neza

Niba uhisemo kubikora, ryama iminota hagati ya 10 na 30 nabyo ubikore ku masaha ya mbere ya saa kumi z’umugoroba.

Niba ukora akazi k’ijoro, ni byiza kumenya kubihindura ibyo wakoraga ku manywa ukabikora nijoro

Kora uturimo tw’imbaraga
Nubwo waba ukora imirimo itagusaba ingufu ukaba ukora mu biro cyangwa ibindi bisaba gutekereza gusa, gerageza mu masaha ubivuyemo ukore akandi kagusaba ingufu, niyo yaba siporo isanzwe.

Gusa na byo ubigire akamenyero ku buryo uzajya uryama umeze nk’unaniwe bityo uze gusinzira neza

Hangana na stress
Nubwo stress utayihagarika burundu, yaba ituruka ku kazi, abo mubana cyangwa ibindi bibazo byo mu buzima ariko gerageza uhangane na yo.

Kuryama na stress nyinshi bibangamira cyane ibitotsi niyo mpamvu ari byiza kubyikuramo mbere yo kuryama ukazabitekerezaho ku munsi ukurikira.

Ni ryari watabaza muganga
Ugereranyije buri wese agira umunsi ashobora kuryama akabura ibitotsi. Nyamara niba bikubaho buri gihe buriya hari ikitagenda neza mu buzima , niyo mpamvu icyo gihe wakitabaza muganga. Iyo ikibitera kivuyeho, ibitotsi biragaruka.

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