{"id":207453,"date":"2024-08-15T07:20:51","date_gmt":"2024-08-15T03:20:51","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=207453","title":{"rendered":"Keyfiyy\u0259tli yuxunun"},"content":{"rendered":"

Sa\u011flam yuxu immunitet sisteminin gücl\u0259nm\u0259sind\u0259 mühüm rol oynay\u0131r. Yay istisind\u0259 yuxu rejimini d\u0259yi\u015fdirm\u0259k immunitet\u0259 t\u0259sir ed\u0259 bil\u0259r. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, müt\u0259x\u0259ssis dr. Ay\u015fe Sezim \u015eafak yuxu v\u0259rdi\u015fl\u0259rind\u0259ki kiçik d\u0259yi\u015fiklikl\u0259rl\u0259 toxunulmazl\u0131\u011f\u0131n gücl\u0259ndiril\u0259 bil\u0259c\u0259yin\u0259 diqq\u0259t ç\u0259kir.<\/p>\n

Yay günl\u0259rind\u0259 havan\u0131n temperaturu v\u0259 rütub\u0259ti yuxu müdd\u0259tin\u0259 v\u0259 keyfiyy\u0259tin\u0259 t\u0259sir ed\u0259n amill\u0259rd\u0259ndir. Bu s\u0259b\u0259bd\u0259n yay aylar\u0131 yuxu problemi olmayanlar\u0131n bel\u0259 yuxu rejimin\u0259 t\u0259sir ed\u0259 bil\u0259r. Q\u0131\u015fda oldu\u011fu kimi yayda da sa\u011flam yuxu immunitet sistemini gücl\u0259ndir\u0259n \u0259sas amill\u0259rd\u0259ndir.<\/p>\n

Sa\u011flam yuxu immuniteti gücl\u0259ndirir<\/strong>
\nAra\u015fd\u0131rmalar göst\u0259rir ki, keyfiyy\u0259tli yuxu immunitet sistemini iki d\u0259f\u0259y\u0259 q\u0259d\u0259r art\u0131ra bil\u0259r. \u0130nsan\u0131 sa\u011flam saxlayan v\u0259 vücudumuz virus, bakteriya kimi yad molekullarla qar\u015f\u0131la\u015fd\u0131qda bizi qoruyan müdafi\u0259 mexanizmimiz immunitet sisteminin düzgün i\u015fl\u0259m\u0259sin\u0259 köm\u0259k ed\u0259n \u0259n \u0259h\u0259miyy\u0259tli amill\u0259rd\u0259ndir.
\n\u0130mmunitet sistemini gücl\u0259ndir\u0259n amill\u0259rd\u0259n biri sa\u011flam yuxu rejimidir.<\/p>\n

T\u0259dqiqatlar göst\u0259rir ki, depressiya, ür\u0259k-damar x\u0259st\u0259likl\u0259ri v\u0259 Alzheimer kimi x\u0259st\u0259likl\u0259rin kökünd\u0259 b\u0259d\u0259nd\u0259 y\u0131\u011f\u0131lan iltihablar dayan\u0131r. Qeyri-kafi yuxu infeksiya riskini art\u0131ra v\u0259 bu iltihaba yol aça bil\u0259r.
\nDig\u0259r t\u0259r\u0259fd\u0259n, sa\u011flam yuxu zaman\u0131 orqanizm minimum kortizol s\u0259viyy\u0259sini v\u0259 artan antiviral reaksiya balans\u0131n\u0131 qoruyur, bu da immunitet sisteminin effektiv i\u015fl\u0259m\u0259sin\u0259 köm\u0259k edir.<\/p>\n

Yuxu ba\u015flayanda simpatik sinir sisteminin f\u0259aliyy\u0259ti azal\u0131r, orqanizmd\u0259 iltihab yat\u0131r\u0131l\u0131r, viruslara qar\u015f\u0131 immun reaksiya art\u0131r.
\nMünt\u0259z\u0259m yuxu c\u0259dv\u0259li yarad\u0131n: <\/strong>Bioloji saat\u0131n\u0131z\u0131n nizaml\u0131 i\u015fl\u0259m\u0259si yuxunun v\u0259 immunitet sisteminin \u0259sas\u0131n\u0131 t\u0259\u015fkil edir. H\u0259r gün eyni vaxtda yat\u0131b oyanmaqla b\u0259d\u0259ninizin t\u0259bii yuxu-oyanma dövrünü d\u0259st\u0259kl\u0259y\u0259 v\u0259 sa\u011flam yuxu rejimi il\u0259 immunitetinizi gücl\u0259ndir\u0259 bil\u0259rsiniz.<\/p>\n

 Yuxu mühitinizi yax\u015f\u0131la\u015fd\u0131r\u0131n:<\/strong> Ota\u011f\u0131n\u0131z\u0131n temperaturunu 18-22 d\u0259r\u0259c\u0259 ideal temperaturda saxlayaraq, yuxu mühitinizi yax\u015f\u0131la\u015fd\u0131ra bil\u0259rsiniz. Bundan \u0259lav\u0259, yuxu zaman\u0131 ota\u011f\u0131n\u0131z\u0131 qaranl\u0131q saxlamaq keyfiyy\u0259tli yuxu üçün vacib bir detald\u0131r.<\/p>\n

Yataq v\u0259 yast\u0131q seçiminiz\u0259 diqq\u0259t edin:<\/strong> Yataq v\u0259 yast\u0131q kimi yuxu mühitind\u0259 nizama diqq\u0259t ed\u0259r\u0259k sa\u011flam yuxu rejimin\u0259 d\u0259st\u0259k ola bil\u0259rsiniz. B\u0259d\u0259niniz\u0259 uy\u011fun s\u0259rtlikd\u0259 dö\u015f\u0259k v\u0259 yast\u0131q seçm\u0259k yuxu rejimi yaratmaqda \u0259n vacib detallardan biridir.<\/p>\n

Mavi i\u015f\u0131\u011f\u0131 m\u0259hdudla\u015fd\u0131r\u0131n:<\/strong> Televiziya, kompüter v\u0259 telefon kimi elektron cihazlardan yay\u0131lan mavi i\u015f\u0131q xüsusil\u0259 ax\u015fam saatlar\u0131nda yuxu keyfiyy\u0259tin\u0259 t\u0259sir ed\u0259n amill\u0259r aras\u0131ndad\u0131r. Yatmazdan \u0259n az\u0131 1 saat \u0259vv\u0259l mavi i\u015f\u0131\u011fa m\u0259ruz qalma\u011f\u0131 m\u0259hdudla\u015fd\u0131rmaqla keyfiyy\u0259tli yuxuya haz\u0131r olun.<\/p>\n

Stressinizi idar\u0259 edin: <\/strong>Gec\u0259l\u0259r yatma\u011f\u0131 ç\u0259tinl\u0259\u015fdir\u0259n amill\u0259r aras\u0131nda gün \u0259rzind\u0259 ya\u015fanan stress \u0259h\u0259miyy\u0259tli yer tutur. Meditasiya v\u0259 i\u015fd\u0259n sonrak\u0131 hobbil\u0259r\u0259 v\u0259 ictimai f\u0259aliyy\u0259tl\u0259r\u0259 vaxt ay\u0131rmaq kimi üsullarla stressi idar\u0259 etm\u0259k yuxu keyfiyy\u0259tin\u0259 v\u0259 toxunulmazl\u0131\u011f\u0131 gücl\u0259ndirm\u0259y\u0259 dolay\u0131 t\u0259sir göst\u0259r\u0259 bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sa\u011flam yuxu immunitet sisteminin gücl\u0259nm\u0259sind\u0259 mühüm rol oynay\u0131r. Yay istisind\u0259 yuxu rejimini d\u0259yi\u015fdirm\u0259k immunitet\u0259 t\u0259sir ed\u0259 bil\u0259r.  Ucnoqta.az x\u0259b\u0259r verir ki, müt\u0259x\u0259ssis dr. Ay\u015fe Sezim \u015eafak yuxu v\u0259rdi\u015fl\u0259rind\u0259ki kiçik d\u0259yi\u015fiklikl\u0259rl\u0259…<\/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-207453","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\/207453","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=207453"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/207453\/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=207453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=207453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=207453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}