Intangiriro nshya ya A/L...

Uyu munsi nahuye n'umukobwa. Yavuze ko yitegura A/L ... ariko aryama amasaha abiri gusa ku munsi! Natunguwe cyane kandi ndababaye kubyumva. Ni gute umwana yandika ikizamini nyuma yo kwiga cyane kandi ntasinzira bihagije?

Ariko si uyu mushiki wacu gusa, benshi mu bavandimwe bacu bakora A/L bakajya muri kaminuza muri Sri Lanka bameze nkawe. Barasinzira kugeza mu gitondo bitegura ikizamini, bakibagirwa ibitotsi. Dutekereza ko uko turushaho kuba maso, ari ko dushobora kwiga byinshi. Ariko se ibyo ni ukuri? Siyansi igezweho ivuga inkuru itandukanye rwose!

Gusinzira bihagije si byiza ku mubiri wawe gusa, ni ingenzi no "gufunga" ibyo wize no gukora neza mu bizamini! Aho kuruhuka gusa, gusinzira ni igihe ubwonko bwawe buba bukora cyane. Ni igihe ushyira hamwe kandi ugasobanukirwa amakuru wize umunsi wose.

Rero, iyi nkuru ni iya bose basinziriye nk'uwo mushiki wacu wa A/L. Reka turebe uko wakoresha imbaraga zo gusinzira kugira ngo wongere kwibuka kwawe n'ibisubizo by'ibizamini. Gusobanukirwa iyi sano itangaje iri hagati yo gusinzira no kwibuka ni intambwe ya mbere yo gufungura ubushobozi bwawe bwose bwo kwiga.

Isano iri hagati yo gusinzira no kwibuka: Siyansi iri mu bwonko

Kugira ngo dusobanukirwe impamvu gusinzira ari ingenzi cyane, reka tubanze turebe uburyo ubwonko bwacu bwiga kandi bukibuka. Kwiga si ikintu kibaho rimwe gusa, ahubwo ni inzira y’intambwe nyinshi. Nk’uko abashakashatsi bo muri Harvard babivuga, hari ibyiciro bitatu: kubona, gushyira hamwe, no kwibuka. Kubona ubumenyi bivuze gutega amatwi mu ishuri, kureba igitabo, no kwitoza. Kwibuka bivuze kongera kwandika ibisubizo uhereye mu mutwe, nko mu kizamini. Ariko hagati y’ibyo bibiri, hari icyiciro nta muntu n'umwe witaho cyane, ariko ni ingenzi cyane: gushyira hamwe! Niho gusinzira biba icyamamare.

Guhuza ni inzira yo gufata ibintu bishya byabonetse, bitarakomera neza, ukabishyira mu byibutso bihoraho kandi birambye. Tekereza ko ari nko kubika dosiye kuri mudasobwa yawe. Iyo utabitse, biba byashize. Uko ni ko bimeze. Gusinzira ni cyo gihe cyiza cyo gukanda buto 'bika'. Iyo usinziriye, ubwonko bwawe ntibuba bumaze igihe, ahubwo burimo gukora cyane kugira ngo butunganye ibyo wize ku manywa! Ubushakashatsi muri Nature Neuroscience bugaragaza ko guhuza kwibuka mu gihe cyo gusinzira ari inzira ikora yo gusubiramo no gutunganya ibyo wize. Imiterere y'imitsi yakozwe mu gihe cyo kwiga yongera gukoreshwa, cyane cyane mu gihe cyo gusinzira cyane (slow-wave sleep - SWS). Iyi nzira itangirira muri hippocampus, ari na yo gice cy'ingenzi cy'ubwonko mu gukora kwibuka. Iyi replay yongera imbaraga mu guhuza kwibuka, kandi buhoro buhoro ikabyohereza kuri neocortex, isomero ry'ubwonko ry'igihe kirekire.

Ibi si uguhuza kwibuka gusa. Ubwonko buhitamo icyo gihe buti: "Sawa, ibi ni ingenzi, reka tubigumane. Ibi ntabwo ari ingenzi cyane, reka dukureho bimwe." Ni ukuvuga ko bikomeza isano y'ingenzi kandi bigaca intege izitari ngombwa. Ibi bisaba ibice bitandukanye by'ubwonko kugira ngo bifatanye, kandi hakoreshwa n'imiraba yihariye y'ubwonko. Ibitotsi byimbitse (SWS) na REM, ari na byo ubwonko burota kandi bukiruka, bifite inshingano zitandukanye. SWS ni ingenzi mu guhuza ibintu n'ibyabaye (declarative memory), mu gihe REM ifasha guhuza kwibuka bijyanye n'ubuhanga (procedural memory) n'amarangamutima. Ibi byemezwa kandi n'isesengura rinini ryasohotse muri Psychological Bulletin. Rivuga ko niba usinziriye umaze kwiga, kwibuka kwawe bizangirika nta kabuza. Rero, gusinzira si 'igihe cyo kuruhuka' gusa, ni umufatanyabikorwa w'ingenzi, ukora cyane mu kwiga no gutekereza (imikorere yo gutekereza)!

Kuki gusinzira ari ikintu gihindura ubuzima bwawe nk'umunyeshuri?

Ubu bumenyi hagati yo gusinzira no kwibuka si inyigisho gusa; bufite ingaruka zikomeye ku munyeshuri wese uhura n'ibizamini n'imirimo yo mu rugo. Nusobanukirwa uburyo gusinzira bigira ingaruka ku myigire, uzamenya ko gusinzira neza atari intege nke, ahubwo ari ingamba nziza yo gutsinda ibizamini. Ibibaho iyo udasinzira bihagije bikugiraho ingaruka mbere na nyuma yo kwiga.

Tekereza ko wasinziriye ijoro ryose mbere yuko ufungura igitabo cyangwa ngo ujye mu ishuri. Isesengura nk'iryo navuze mbere ryagaragaje ko hari ikibazo gikomeye cyo gusinzira ijoro ryose mbere yo kwiga. Kuki? Kubera ko ubwonko bunaniwe budashobora kurangiza neza intambwe ya mbere yo kwiga, ari yo kubona ubumenyi. Nk'uko aba-Harvard babivuga, iyo udasinzira bihagije, kwibanda kwawe kugabanuka kugera kuri zeru. Bityo ibyo bivugwa mu ishuri ntibijya mu mutwe wawe, ibiri mu gitabo ntabwo byumvikana, kandi biragoye gusobanukirwa ikintu gishya. Ibyo bivuze ko ugomba gushyira imbaraga mu bwonko bwawe mbere yuko utangira gukora neza, cyangwa udafite izo ngufu, amakuru mashya ntazabikwa!

Gusinzira nyuma yo kwiga ni kimwe, wenda birushijeho kuba bibi. Ushobora gutekereza uti "Oh, nize kugeza mu gitondo, ubu byose biri mu mutwe wanjye." Ariko icyo ukora ni uguhagarika iyo nzira nziza yo guhuza kwibuka. Uturemangingo tw’imitsi tugomba kongera kwisubiramo n’imibanire igomba gukorwa mu gihe cyo gusinzira ntibibaho. Mu yandi magambo, ni nko gusiba ibintu wakoze cyane kugira ngo ubifate mu mutwe! Harvard avuga ko gusinzira bwa mbere nyuma yo kwiga ari cyo gihe cy’ingenzi cyo gukora kwibuka, kandi niba ubuze ayo mahirwe, ntushobora kongera kubikora neza. Rero, kwiga udasinziriye ni nko kwandika inyandiko ukayisoza utabitse, imbaraga zose ziba imfabusa!

Ikindi kintu cy'ingenzi ni ugusinzira neza. Nta kibazo niba usinziriye neza ijoro ribanziriza ikizamini, niba udasinzira neza icyumweru cyangwa ukwezi mbere yacyo. Ubushakashatsi bwakozwe muri npj Science of Learning bwagaragaje ko uburyo uryama icyumweru cyangwa ukwezi mbere yacyo bufitanye isano itaziguye n'amanota yawe kurusha ijoro ryabanjirije ikizamini. Ibi bivuze ko inyungu zo gusinzira neza buri munsi ziyongera uko igihe kigenda gihita. Ikosa rikunze gukorwa n'abanyeshuri ni ukurara batinze mu cyumweru kugira ngo bige hanyuma basinzire kugeza saa sita mu mpera z'icyumweru. Ibi byitwa "social jetlag." Ni nko kujya mu gihugu cy'amahanga maze isaha y'umubiri wawe ikagabanuka. Iyi roller coaster y'ibitotsi itera urujijo ku bwonko kandi ikabangamira kwibuka. Ubushakashatsi bwagaragaje ko ubwiza bw'ibitotsi bigira ingaruka kuri kimwe cya kane (25%) cy'amanota y'abanyeshuri. Tekereza ingaruka!

Umunyeshuri akeneye gusinzira bingana iki koko?

Niba gusinzira ari ingenzi cyane, ni ibihe biruhuko ugomba gusinzira? Nubwo hari itandukaniro rito hagati y’abantu ku giti cyabo, hari imiryango minini y’ubuzima ivuga ko ari byiza kurushaho. Nk’uko CDC (muri Amerika) ibivuga, abana bari mu kigero cy’ishuri, ni ukuvuga abari hagati y’imyaka 13 na 18, bakeneye gusinzira amasaha ari hagati ya 8 na 10 ku munsi (mu masaha 24) kugira ngo bagire ubuzima bwiza. Ikigo NSF (National Sleep Foundation) na cyo kibivuga (amasaha 8-10 ku bafite hagati y’imyaka 14 na 17).

NSF isaba ko urubyiruko (ruri hagati y’imyaka 18 na 25) ruri ku ishuri ruryama amasaha ari hagati ya 7 na 9 buri joro. Nubwo iki cyiciro kiri hasi gato ugereranyije n’abari ku ishuri, ni ngombwa kugera kuri iyi ntego buri munsi kugira ngo ukomeze kugira umutwe, ugenzure uko wumva umeze, kandi umubiri wawe ugire ubuzima bwiza mu gihe uhanganye n’ibibazo byo muri kaminuza. Ibi si inama gusa, ibi ni ibisabwa kugira ngo ubwonko bwawe bukore neza, cyane cyane kwibuka ibyo wize. Kimwe no gusharija telefoni yawe, ubwonko bwawe bugomba kongeramo imbaraga buri munsi mu gihe usinziriye!

Ariko ukuri ni ukuhe? Benshi mu bavandimwe bacu ntibasinzira cyane nkuko babivuga. Amakuru ya Harvard yagaragaje ko 11% by'abanyeshuri ba kaminuza bo muri Amerika baryama neza buri munsi. Abagera kuri 40% bumva baruhutse iminsi ibiri mu cyumweru! Ntabwo ari bitandukanye cyane mu gihugu cyacu, sibyo? Uku kubura ibitotsi ntibitera umunaniro gusa, ahubwo binagabanya ubushobozi bwo kwiga no kwibuka. Rero twifuza kwiga byinshi, ariko ntidushobora kubikora neza kubera umunaniro. Rero, kumenya ingano y'ibitotsi dukeneye no gusobanukirwa urwego dukeneramo ibitotsi ni intambwe ya mbere yo gutsinda mu buzima bw'abanyeshuri.

Inama z'ingirakamaro: Reka twongere ibitotsi byacu kugira ngo twongere kwibuka kwacu!

Noneho, ubu uzi akamaro ko gusinzira. Ariko se wabigenza ute mu gihe uri mu masomo, mu mirimo, no mu gihe uri kumwe n'inshuti? Nta kibazo. Iyo ukoze udushya duto buri munsi, ushobora kunoza ubwiza n'ingano y'ibitotsi byawe. Hanyuma uzibuka ibyo wize neza, kandi umubiri wawe uzaba ufite ubuzima bwiza. Dore inama zimwe na zimwe zikubereye. Gerageza ibi bintu...

• Reka dushyireho imbonerahamwe y'igihe: Iki ni cyo kintu cy'ingenzi cyane! Imenyere kujya kuryama isaha imwe buri munsi no kubyuka isaha imwe. Ntugakore impinduka zikomeye ndetse no mu mpera z'icyumweru. Icyo gihe icyo kibazo cyo "gukora ingendo z'abantu" ntikizavuka. Isaha karemano y'umubiri (circadian rhythm) izakora neza, kandi bizoroha gusinzira no kubyuka.
• Hindura icyumba cyawe cyo kuraramo gicumbikire: Icyumba cyawe cyo kuraramo gikwiye kuba ahantu ho gusinzira. Gira umwijima, ituze, kandi gikonje gato. Koresha amarido adakingura umwijima, uturindamatwi , n'icyuma cy'urusaku cy'umweru niba ukeneye. Menya neza ko matelas n'imisego biruhutse. Ubwonko bwawe bumenya ko "Igihe kirageze cyo gusinzira."
• Tangira Gahunda yo Kuryama : Kora ikintu cyo kuruhuka iminota 30-60 mbere yo kuryama. Ibi bishobora kuba birimo gusoma igitabo nyacyo (atari kuri telefoni yawe!), kwiyuhagira mu buryo bushyushye, cyangwa kunanura imitsi yoroheje .Kora ikintu runaka, wumve indirimbo ituje, cyangwa witoze gutekereza neza/gutekereza. Ntukige cyangwa ngo uganire ku bibazo hafi yo kuryama!
• Ecran irateje akaga: Kuraho icyo kiremwa cy'urumuri rw'ubururu... Urumuri rw'ubururu ruturuka kuri telefoni, tableti, mudasobwa na televiziyo rwangiza imisemburo itera ibitotsi ya melatonine . Rero, shyira ku ruhande nibura isaha imwe mbere yo kuryama. Niba udashobora kubireka, byibuze fungura ubwo buryo bw'ijoro.
• Witondere ibyo urya n'ibyo unywa: Irinde kunywa ibinyobwa birimo kafeyine nka ikawa, icyayi, ibinyobwa bitanga imbaraga, na cola nimugoroba/ijoro. Nikotine (itabi) nayo ni iy'ingufu. Itera imbaraga umubiri. Kurya kugeza urya inda yawe yuzuye hafi yo kuryama no kunywa igice cy'ikirahure cy'amazi nabyo si byiza. Bishobora kugutera kumererwa nabi no kugukangura nijoro.
• Gusinzira neza: Gusinzira buhoro buhoro ku manywa cyangwa igihe kirekire bishobora gutuma bigorana gusinzira nijoro. Ariko gusinzira gato (iminota 20-30) ku manywa bishobora kugufasha kugarura ubwenge no kongera imbaraga zawe mu mikorere yawe nta ngaruka ku bitotsi byawe nijoro. Gerageza urebe niba bikubereye.
• Ducunge imihangayiko: Igitutu cyo kwipimisha, ibibazo n'inshuti, akajagari mu rugo... Iyo ibi bintu byose bikunyura mu mutwe, ntushobora gusinzira. Rero, itoze uburyo bwo kugabanya imihangayiko buri munsi. Uburyo bwo guhumuriza ubwenge bwawe... Andika ikaye, ukore imyitozo ngororamubiri yo guhumeka cyane, ukore yoga, cyangwa uganire n'umuntu wizeye. Iyo uhumuriza ubwenge bwawe ku manywa, ntibizabangamira ibitotsi byawe nijoro.
• Imyitozo ngororamubiri, ariko witondere umwanya wawe: Gukora imyitozo ngororamubiri buri munsi ni bibi ku buryo ibitotsi byawe bitagira ingaruka nziza. Ariko ntugakore imyitozo ngororamubiri ikomeye mu masaha make ugiye kuryama. Bishobora gukangura umubiri wawe no gutinda gusinzira. Gerageza gukora imyitozo ngororamubiri mu gitondo cyangwa nimugoroba.

Iyo ukoresheje zimwe muri izi nama buri munsi, uzabona itandukaniro rikomeye mu bitotsi byawe. Ubwonko bwawe buzakora neza, uzibuka ibyo wiga, kandi uzabasha guhangana n'ibizamini neza. Rero, gusinzira si ikintu gishobora gucibwa, ahubwo ni ingenzi ku masomo yawe no ku buzima bwawe bwose.

Amaherezo

Inkuru irasobanutse, si byo se? Gusinzira si akabuto ko guhagarika gusa mu buzima bw'umunyeshuri, ni igikorwa gikomeye kandi cy'ingenzi gifitanye isano no kwiga no kwibuka. Kuva ku buhanga bwo kubaka kwibuka bw'ibitotsi byinshi, gusinzira kwa REM, kugeza ku buryo gusinzira bigira ingaruka ku bisubizo by'ibizamini nk'uko ubushakashatsi bwabigaragaje, hari ikintu kimwe kigaragara: gushyira ibitotsi mu mwanya wa mbere ni ingamba y'ingenzi yo gukora ibizamini byo gutsinda! Gusinzira utekereza ko ukeneye umwanya uhagije wo kwiga ni uguca inzira igana kuri iyo ntego. Kuko bibuza ubwonko bwawe ubushobozi bwo kwakira ibintu bishya, kubika ibyo wize, no kubyibuka igihe bikenewe.

Rero, bavandimwe/bashiki bacu, niba ushaka kwiga neza, kwibuka no gutsinda ibizamini, ugomba gushyira ingeso nziza zo kwiga no gusinzira ku rutonde rw'ibintu by'ingenzi kurusha ibindi. Iyo usobanukiwe ko mu gihe usinziriye, ubwonko bwawe buhuza kwibuka, bugakemura ibibazo, kandi bukagutegurira umunsi ukurikiyeho, uzamenya ko gusinzira atari umutwaro, ahubwo ari ishoramari rikomeye. Nushyira mu bikorwa inama zavuzwe haruguru kandi ukanoza ibitotsi byawe, uzashobora gukoresha imbaraga zidasanzwe z'ubwonko bwawe, kwibuka kwawe kuzaba gukarishye, amasomo yawe azakoroha, kandi uzashobora kunoza ibizamini byawe ndetse n'ubuzima bwawe. Rero, reka gusinzira ugire ibitotsi inshuti yawe magara. Ubwonko bwawe buzagushimira!

Amareferensi

Okano, K., Kaczmarzyk, JR, Dave, N., Gabrieli, JDE, & Grossman, JC (2019). Ubwiza bw'ibitotsi, igihe bimara, no kudatezuka bifitanye isano n'imitsindire myiza mu masomo ku banyeshuri ba kaminuza. npj Siyansi yo Kwiga , 4 (1), Ingingo ya 16. https://doi.org/10.1038/s41539-019-0055-z

Ibigo byo Kurwanya no Gukumira Indwara (CDC). (n.d.). Gusinzira mu banyeshuri bo mu mashuri yisumbuye n'ayisumbuye . Byakuwe ku mbuga za CDC zijyanye nabyo (urugero, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Ishuri ry'Ubuganga rya Harvard, Ishami ry'Ubuvuzi bw'Ibitotsi. (n.d.). Ibitotsi n'Ubwibutso . Byakuwe kuri https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-88

Klinzing, JG, Niethard, N., & Born, J. (2019). Uburyo bwo guhuza ubwibuke bw'imibiri mu gihe cyo gusinzira. Nature Neuroscience , 22 (10), 1598–1610. https://doi.org/10.1038/s41593-019-0467-3

Ikigo cy'Igihugu gishinzwe Gusinzira (NSF). (2020, 1 Ukwakira). Amasaha angahe yo gusinzira ukeneye koko? Byakuwe kuri https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Newbury, CR, Crowley, R., Rastle, K., & Tamminen, J. (2021). Kubura Ibitotsi no Kwibuka: Isuzuma rya Meta-Analytic ku bushakashatsi ku kubura Ibitotsi mbere na nyuma yo kwiga. Psychological Bulletin , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (Byabonetse binyuze kuri PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )