{"id":203705,"date":"2024-06-10T06:14:10","date_gmt":"2024-06-10T02:14:10","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=203705","title":{"rendered":"\u018fg\u0259r bel\u0259 yatsan\u0131z, daha tez qocalacaqs\u0131n\u0131z:"},"content":{"rendered":"

Ham\u0131m\u0131z qocal\u0131r\u0131q, lakin b\u0259zi \u015feyl\u0259r, m\u0259s\u0259l\u0259n, çox gün\u0259\u015f\u0259 m\u0259ruz qalmaq, siqaret ç\u0259km\u0259k, h\u0259ddind\u0259n art\u0131q spirtli içki q\u0259bul etm\u0259k, stress v\u0259 pis p\u0259hriz kimi prosesl\u0259ri sür\u0259tl\u0259ndir\u0259 bil\u0259r. Yuxu dig\u0259r mühüm amildir, xüsus\u0259n d\u0259 sizi ya\u015fl\u0131 göst\u0259r\u0259n b\u0259zi yuxu v\u0259rdi\u015fl\u0259ri.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, yuxu müt\u0259x\u0259ssisl\u0259ri orqanizm\u0259 maksimum fayda g\u0259tir\u0259c\u0259k v\u0259 qocalmadan qoruyacaq \u015f\u0259kild\u0259 nec\u0259 yatma\u011f\u0131m\u0131z\u0131 ayd\u0131nla\u015fd\u0131r\u0131b.
\nXüsusil\u0259, otaqdak\u0131 temperatur da t\u0259sir göst\u0259r\u0259 bil\u0259r. Healthdigest yaz\u0131r ki, h\u0259ddind\u0259n art\u0131q isti otaqda yatmaq mü\u0259yy\u0259n hormonlar\u0131n ifraz\u0131na mane ola bil\u0259r v\u0259 yuxunu poza bil\u0259r.<\/p>\n

\u0130sti otaqda yatmaq sizi nec\u0259 qocald\u0131r?<\/strong>
\nMüt\u0259x\u0259ssisl\u0259rin fikrinc\u0259, rahat, s\u0259rin, qaranl\u0131q v\u0259 sakit mühitd\u0259 yatmaq optimal hesab olunur. Yuxu psixoloqu doktor Mi\u015fel Drerupun fikrinc\u0259, otaq “ma\u011fara”ya b\u0259nz\u0259m\u0259lidir.
\n2012-ci ild\u0259 apar\u0131lan bir ara\u015fd\u0131rmaya gör\u0259, isti otaqda yatmaq gec\u0259nin ortas\u0131nda oyanma \u015fans\u0131n\u0131 art\u0131r\u0131r v\u0259 eyni zamanda yava\u015f dal\u011fal\u0131 yuxuya v\u0259 sür\u0259tli göz h\u0259r\u0259k\u0259ti yuxusuna t\u0259sir edir. Yava\u015f dal\u011fal\u0131 yuxu beyind\u0259 m\u0259lumat\u0131n v\u0259 yadda\u015f\u0131n saxlanmas\u0131n\u0131n konsolidasiyas\u0131 üçün vacibdir. Yava\u015f yuxu poz\u011funlu\u011fu ya\u015fl\u0131 insanlarda yadda\u015f itkisinin s\u0259b\u0259bl\u0259rind\u0259n biri hesab olunur. \u0130mmunitet sistemi d\u0259 yuxunun bu m\u0259rh\u0259l\u0259sind\u0259n faydalan\u0131r v\u0259 toxumalar\u0131n böyüm\u0259si v\u0259 b\u0259rpas\u0131 da ba\u015f verir – qocalman\u0131n qar\u015f\u0131s\u0131n\u0131 alan iki \u0259sas amil.<\/p>\n

Pis yuxu bioloji ya\u015flanman\u0131n artmas\u0131 v\u0259 diabet, ür\u0259k-damar x\u0259st\u0259likl\u0259ri, piyl\u0259nm\u0259, depressiya, da\u011f\u0131n\u0131q skleroz v\u0259 x\u0259rç\u0259ng kimi bir s\u0131ra x\u0259st\u0259likl\u0259rl\u0259 \u0259laq\u0259l\u0259ndirilir. 2016-c\u0131 ild\u0259 apar\u0131lan bir ara\u015fd\u0131rmaya gör\u0259, sad\u0259c\u0259 bir gec\u0259 qeyri-kafi yuxu hüceyr\u0259nin qocalmas\u0131na s\u0259b\u0259b ola bil\u0259r.<\/p>\n

\u0130sti otaq, hormonlar v\u0259 ya\u015flanma aras\u0131ndak\u0131 \u0259laq\u0259<\/strong>
\nTez-tez yuxu hormonu adlanan melatonin b\u0259d\u0259n istiliyinin azalmas\u0131na v\u0259 qaranl\u0131\u011fa cavab olaraq ifraz olunur. Melatoninin sirkadiyal\u0131 ritm\u0259 v\u0259 yuxu-oyanma dövrün\u0259 t\u0259sir etm\u0259kl\u0259 yana\u015f\u0131, neyrodegenerasiyadan qorunma\u011fa da köm\u0259k etdiyin\u0259 inan\u0131l\u0131r. Bundan \u0259lav\u0259, melatonin \u0259z\u0259l\u0259 tonunu v\u0259 g\u0259nc d\u0259rini qoruyan böyüm\u0259 hormonunun sal\u0131nmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir.<\/p>\n

Bel\u0259likl\u0259, s\u0259rin v\u0259 rahat otaqda yax\u015f\u0131 bir gec\u0259 yuxusunun daha g\u0259nc görünm\u0259y\u0259 köm\u0259k ed\u0259c\u0259yin\u0259 inanmaq a\u011flabatand\u0131r. \u018fn az\u0131 gümrah oyan\u0131b qara dair\u0259l\u0259r v\u0259 \u015fi\u015flik riskini azalda bil\u0259rsiniz.<\/p>\n

Yatmaq üçün ideal temperatur n\u0259dir?<\/strong>
\nBaxmayaraq ki, körp\u0259l\u0259r v\u0259 ya\u015fl\u0131lar bir q\u0259d\u0259r isti otaq temperaturu t\u0259l\u0259b ed\u0259 bil\u0259r. Geni\u015f q\u0259bul edil\u0259n cavab 15,5-19,4 C° temperaturdur. Müt\u0259x\u0259ssisl\u0259r qeyd edibl\u0259r ki, bu göst\u0259rici \u0259slind\u0259 çox f\u0259rdidir, lakin \u0259sas odur ki, çox isti oldu\u011fundan gec\u0259nin ortas\u0131nda oyanmama\u011f\u0131n\u0131zdan \u0259min olun.<\/p>\n

Yuxunun olmamas\u0131 s\u0259b\u0259bind\u0259n bir insan\u0131n ba\u015f\u0131na g\u0259l\u0259nl\u0259r<\/strong>
\n“Uzun müdd\u0259t yatmayan insan ciddi t\u0259hlük\u0259 alt\u0131ndad\u0131r. Beyin yaln\u0131z 24 saat yuxusuz qald\u0131qdan sonra \u0259ziyy\u0259t ç\u0259km\u0259y\u0259 ba\u015flay\u0131r. G\u0259ncl\u0259\u015f\u0259 bilm\u0259m\u0259yin öhd\u0259sind\u0259n g\u0259lm\u0259y\u0259 çal\u0131\u015f\u0131r, buna gör\u0259 d\u0259 b\u0259d\u0259ni aktiv saxlamaq üçün stress hormonlar\u0131n\u0131n s\u0259viyy\u0259sini art\u0131rd\u0131q" – Yale Tibb M\u0259kt\u0259binin klinik psixologiya kafedras\u0131n\u0131n dosenti Con Klayn deyib.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ham\u0131m\u0131z qocal\u0131r\u0131q, lakin b\u0259zi \u015feyl\u0259r, m\u0259s\u0259l\u0259n, çox gün\u0259\u015f\u0259 m\u0259ruz qalmaq, siqaret ç\u0259km\u0259k, h\u0259ddind\u0259n art\u0131q spirtli içki q\u0259bul etm\u0259k, stress v\u0259 pis p\u0259hriz kimi prosesl\u0259ri sür\u0259tl\u0259ndir\u0259 bil\u0259r. Yuxu dig\u0259r mühüm amildir,…<\/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":[100],"tags":[],"class_list":["post-203705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/203705","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=203705"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/203705\/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=203705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=203705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=203705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}