{"id":179486,"date":"2023-06-16T09:52:37","date_gmt":"2023-06-16T05:52:37","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=179486","title":{"rendered":"Yatmam\u0131\u015fdan 1.5 saat \u0259vv\u0259l qadcet v\u0259 televizordan uzaq durmaq laz\u0131md\u0131r"},"content":{"rendered":"

Keyfiyy\u0259tli gec\u0259 yuxusu insan sa\u011flaml\u0131\u011f\u0131 üçün çox vacibdir. Statistikaya gör\u0259, yuxusuzlu\u011fa (insomnia) 30 faiz ki\u015fil\u0259rd\u0259, 37 faiz qad\u0131nlarda rast g\u0259linir.<\/strong><\/p>\n

Bunu Kliniki Tibbi M\u0259rk\u0259zin h\u0259kim-nevroloqu Aydan Sultanova deyib.<\/p>\n

H\u0259kim bildirib ki, yuxu normas\u0131 18 ya\u015fdan 64 ya\u015fad\u0259k \u015f\u0259xsl\u0259rd\u0259 7-9 saat, 65 ya\u015fdan yuxar\u0131 \u015f\u0259xsl\u0259rd\u0259 is\u0259 7-8 saatd\u0131r: "Yeniyetm\u0259l\u0259r, y\u0259ni 14-17 ya\u015f aras\u0131 \u015f\u0259xsl\u0259rd\u0259 is\u0259 bu, 8-10 saat t\u0259\u015fkil edir. Orqanizmin tam b\u0259rpas\u0131 üçün \u0259n az\u0131 7 saat laz\u0131md\u0131r. "Çox q\u0131sa yuxu" adland\u0131r\u0131lan yuxu 6 saatdan az davam ed\u0259n yuxudur".<\/p>\n

H\u0259kimin sözl\u0259rin\u0259 gör\u0259, yuxusuzlu\u011fun orqanizm\u0259 bir s\u0131ra m\u0259nfi t\u0259sirl\u0259ri var: “Onlara beyin f\u0259aliyy\u0259tinin (diqq\u0259tin, yadda\u015f\u0131n, qavraman\u0131n) enm\u0259si, immunitetin a\u015fa\u011f\u0131 dü\u015fm\u0259si (t\u0259dqiqatlara gör\u0259, k\u0259skin respirator x\u0259st\u0259likl\u0259r\u0259 yoluxma riski 3 d\u0259f\u0259 art\u0131r), insultun, ür\u0259k-damar x\u0259st\u0259likl\u0259ri riskinin artmas\u0131, insulin dir\u0259nci, \u015f\u0259k\u0259rli diabet riskinin artmas\u0131, art\u0131q ç\u0259kinin yaranmas\u0131, depressiv hallar\u0131n, suisidial fikirl\u0259rin artmas\u0131 kimi probleml\u0259r aiddir”.<\/p>\n

A.Sultanova yuxusuzlu\u011fun bir neç\u0259 s\u0259b\u0259binin oldu\u011funu deyib: “Bunlara misal olaraq, güclü stress, \u0259s\u0259bilik, depressiya, psixi pozuntular, alkoqolun, narkotik, psixotrop d\u0259rmanlar\u0131n q\u0259bulu, müxt\u0259lif lokalizasiyal\u0131 xroniki a\u011fr\u0131lar, somatogen x\u0259st\u0259likl\u0259r (aritmiyalar, m\u0259d\u0259-ba\u011f\u0131rsaq x\u0259st\u0259likl\u0259ri, endokrinoloji x\u0259st\u0259likl\u0259r v\u0259 s.), vaxt v\u0259 zonalar\u0131n d\u0259yi\u015fdirilm\u0259si, s\u0259yah\u0259t, i\u015f rejimi (gec\u0259 növb\u0259l\u0259ri) kimi hallar\u0131 göst\u0259rm\u0259k olar. H\u0259mçinin elektron cihazlar\u0131n çox istifad\u0259si beyni çox stimulyasiya edir. Narahat \u015f\u0259rait – çox isti, çox soyuq hava, s\u0259s-küy, çox i\u015f\u0131ql\u0131 m\u0259kan, çox yum\u015faq v\u0259 ya s\u0259rt dö\u015f\u0259k, hamil\u0259liyin son trimestri kimi hallar da yuxusuzlu\u011fun ortaya ç\u0131xmas\u0131na s\u0259b\u0259b ola bil\u0259r”.<\/p>\n

H\u0259kimin normal yuxunun b\u0259rpas\u0131 üçün m\u0259sl\u0259h\u0259ti is\u0259 bel\u0259 olub:<\/p>\n

“Emosional g\u0259rginlikd\u0259n uzaq durmaq, son qida q\u0259bulunun yuxudan 3 saat \u0259vv\u0259l olmas\u0131na diqq\u0259t etm\u0259k, ax\u015famlar q\u0259hv\u0259d\u0259n, tünd çaydan, alkoqoldan imtina etm\u0259k laz\u0131md\u0131r. Temperatur, rütub\u0259t, sakitlik, qaranl\u0131q kimi hallar\u0131 n\u0259z\u0259r\u0259 alaraq komfort \u015f\u0259rait yaratmaq effektlidir. R\u0259q\u0259msal detoks, y\u0259ni yuxuya getm\u0259zd\u0259n 1.5 saat \u0259vv\u0259l bütün qadcetl\u0259rden, televizordan uzaq durmaq laz\u0131md\u0131r. Yuxu ritual\u0131n\u0131 du\u015f q\u0259bulu, pijama, yüngül masaj rejimin\u0259 uy\u011funa\u015fd\u0131rmaq olar. Yuxusuzlu\u011fun müalic\u0259 metodlar\u0131 çoxdur, lakin pe\u015f\u0259kar yana\u015fma olmasa, effektivliyi v\u0259 keyfiyy\u0259ti az olacaq”.\/\/\/Apa<\/p>\n","protected":false},"excerpt":{"rendered":"

Keyfiyy\u0259tli gec\u0259 yuxusu insan sa\u011flaml\u0131\u011f\u0131 üçün çox vacibdir. Statistikaya gör\u0259, yuxusuzlu\u011fa (insomnia) 30 faiz ki\u015fil\u0259rd\u0259, 37 faiz qad\u0131nlarda rast g\u0259linir. Bunu Kliniki Tibbi M\u0259rk\u0259zin h\u0259kim-nevroloqu Aydan Sultanova deyib. H\u0259kim bildirib…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-179486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/179486","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=179486"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/179486\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=179486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=179486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=179486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}