{"id":232803,"date":"2025-10-29T08:54:58","date_gmt":"2025-10-29T04:54:58","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=232803","title":{"rendered":"G\u00fcnd\u00fcz yuxululu\u011funuzun"},"content":{"rendered":"

Gündüz yuxululuq hiss edirsinizs\u0259, bu, yaln\u0131z gec\u0259 yuxusuzluqdan qaynaqlana bilm\u0259z. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, gündüz yuxululu\u011fu tez-tez \u0259sas probleml\u0259rin siqnal\u0131n\u0131 verir.
\nOrqanizmin gündüz yuxu ist\u0259m\u0259sin\u0259 s\u0259b\u0259b olan üç real amil.
\nYuxusuzluq<\/strong>
\n\u0130nsanlar planetd\u0259 \u015füurlu \u015f\u0259kild\u0259 yuxusunu m\u0259hdudla\u015fd\u0131ran yegan\u0259 canl\u0131 varl\u0131qd\u0131r. Heç bir m\u0259m\u0259li bunu könüllü olaraq etmir. Yaln\u0131z biz, yüks\u0259k m\u0259qs\u0259dl\u0259r, son tarixl\u0259r, televiziya \u015foular\u0131 v\u0259 sonsuz g\u0259zm\u0259k namin\u0259 yuxudan imtina edirik.<\/p>\n

Beyin buna pis reaksiya verir. Niy\u0259 b\u0259rpa olunmas\u0131na icaz\u0259 verilm\u0259diyini ba\u015fa dü\u015fmür v\u0259 yor\u011funluq, \u0259s\u0259bilik v\u0259 zehni dumanla reaksiya verir. Yuxusuzluq xroniki hala g\u0259l\u0259rs\u0259, n\u0259tic\u0259l\u0259r ciddi, h\u0259tta kritik ola bil\u0259r.<\/p>\n

N\u0259 etm\u0259li? "Vaxt\u0131m olanda" deyil, münt\u0259z\u0259m olaraq yat\u0131n. Günd\u0259 \u0259n az\u0131 7-8 saat. Bu, lüks deyil – \u0259sas ehtiyacd\u0131r.
\nSosial jet lag<\/strong>
\nBu, bioloji saat\u0131n\u0131z\u0131n bir c\u0259dv\u0259l üzr\u0259 i\u015fl\u0259diyi, sosial h\u0259yat\u0131n\u0131z is\u0259 f\u0259rqli bir c\u0259dv\u0259l üzr\u0259 i\u015fl\u0259diyi zamand\u0131r. H\u0259ft\u0259 içi günl\u0259rd\u0259 s\u0259h\u0259r saat 7-d\u0259, h\u0259ft\u0259sonlar\u0131 is\u0259 günorta saat 12-d\u0259 oyan\u0131rs\u0131n\u0131z. H\u0259ft\u0259sonlar\u0131 kifay\u0259t q\u0259d\u0259r yatd\u0131\u011f\u0131n\u0131z kimi görünür. Amma \u0259slind\u0259 xaos yarad\u0131rs\u0131n\u0131z.<\/p>\n

\u018fg\u0259r h\u0259ft\u0259sonlar\u0131 yuxu vaxt\u0131n\u0131z h\u0259ft\u0259içi günl\u0259rl\u0259 müqayis\u0259d\u0259 be\u015f saatdan çox d\u0259yi\u015firs\u0259, b\u0259d\u0259niniz bunu bir neç\u0259 saat qur\u015fa\u011f\u0131nda s\u0259yah\u0259t kimi q\u0259bul edir. N\u0259tic\u0259l\u0259ri növb\u0259ti h\u0259ft\u0259 \u0259rzind\u0259 hiss olunur. Üst\u0259lik, bu d\u0259yi\u015fikliyin h\u0259r saat\u0131n\u0131 kompensasiya etm\u0259k üçün tam bir gün laz\u0131md\u0131r.<\/p>\n

N\u0259tic\u0259: s\u0259h\u0259r yor\u011funluq, günün ortas\u0131nda yatmaq ist\u0259yi, m\u0259hsuldarl\u0131\u011f\u0131n azalmas\u0131 v\u0259 pis \u0259hval-ruhiyy\u0259. Dinc\u0259lm\u0259misiniz – b\u0259d\u0259ninizi ça\u015fd\u0131rm\u0131s\u0131n\u0131z.
\nDaha az v\u0259 ya çox sabit bir rejim qurun. H\u0259ft\u0259 içi v\u0259 h\u0259ft\u0259sonlar\u0131 yuxu vaxtlar\u0131n\u0131z aras\u0131ndak\u0131 f\u0259rq bir v\u0259 ya iki saatdan çox olmamal\u0131d\u0131r. B\u0259li, ç\u0259tindir. Amma \u0259ks halda, h\u0259r h\u0259ft\u0259 jet lag il\u0259 ya\u015fayacaqs\u0131n\u0131z.
\nVitamin v\u0259 mineral çat\u0131\u015fmazl\u0131\u011f\u0131<\/strong>
\nDaimi yatmaq ist\u0259yi yaln\u0131z yor\u011funlu\u011fun n\u0259tic\u0259si deyil, h\u0259m d\u0259 vacib qida madd\u0259l\u0259rinin çat\u0131\u015fmazl\u0131\u011f\u0131n\u0131n bir \u0259lam\u0259ti ola bil\u0259r.
\nD vitamini v\u0259 B vitaminl\u0259ri – çat\u0131\u015fmazl\u0131q yor\u011funluq, hals\u0131zl\u0131q v\u0259 yuxululuq hissl\u0259rin\u0259 s\u0259b\u0259b olur. Bu, xüsusil\u0259 pay\u0131z v\u0259 q\u0131\u015fda, gün\u0259\u015fin az oldu\u011fu v\u0259 stressin artd\u0131\u011f\u0131 zaman do\u011frudur.
\nD\u0259mir – çat\u0131\u015fmazl\u0131q \u0259vv\u0259lc\u0259 yuxu probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r (paradoks: yatmaq ist\u0259yirsiniz, amma yuxuya getm\u0259kd\u0259 ç\u0259tinlik ç\u0259kirsiniz). V\u0259ziyy\u0259t ir\u0259lil\u0259dikc\u0259 d\u0259mir çat\u0131\u015fmazl\u0131\u011f\u0131 anemiyas\u0131 inki\u015faf edir. Simptomlara q\u0131c\u0131qlanma, \u0259hval-ruhiyy\u0259nin a\u015fa\u011f\u0131 olmas\u0131, daimi yor\u011funluq v\u0259 gündüz yuxululu\u011fu daxildir.
\nMüayin\u0259d\u0259n keçin. "H\u0259r ehtimala qar\u015f\u0131" vitaminl\u0259ri t\u0259xmin etm\u0259yin v\u0259 ya q\u0259bul etm\u0259yin, ancaq konkret ölçm\u0259l\u0259r apar\u0131n. \u018fg\u0259r çat\u0131\u015fmazl\u0131q varsa, h\u0259kim n\u0259zar\u0259ti alt\u0131nda düz\u0259ldin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gündüz yuxululuq hiss edirsinizs\u0259, bu, yaln\u0131z gec\u0259 yuxusuzluqdan qaynaqlana bilm\u0259z.  Ucnoqta.az x\u0259b\u0259r verir ki, gündüz yuxululu\u011fu tez-tez \u0259sas probleml\u0259rin siqnal\u0131n\u0131 verir. Orqanizmin gündüz yuxu ist\u0259m\u0259sin\u0259 s\u0259b\u0259b olan üç real amil.…<\/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-232803","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\/232803","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=232803"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/232803\/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=232803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=232803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=232803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}