{"id":234509,"date":"2025-12-01T07:08:41","date_gmt":"2025-12-01T03:08:41","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=234509","title":{"rendered":"\u00c7ox yatmaq sa\u011flaml\u0131\u011fa h\u0259qiq\u0259t\u0259n z\u0259r\u0259rlidir?"},"content":{"rendered":"

Yuxu çat\u0131\u015fmazl\u0131\u011f\u0131 z\u0259r\u0259rlidir – sa\u011flaml\u0131\u011f\u0131 pozur, ür\u0259k x\u0259st\u0259liyi riskini art\u0131r\u0131r, qocalman\u0131 sür\u0259tl\u0259ndirir v\u0259 idrak funksiyas\u0131n\u0131 pozur. Lakin, beyn\u0259lxalq t\u0259dqiqatç\u0131lar qrupu dig\u0259r ifrat\u0131 – gec\u0259 doqquz saatdan çox münt\u0259z\u0259m olaraq yatma\u011f\u0131 \u015fübh\u0259 alt\u0131na al\u0131b.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, yuxu qidalanma v\u0259 fiziki f\u0259aliyy\u0259td\u0259n sonra ikinci yerd\u0259dir. Gec\u0259l\u0259r b\u0259d\u0259n \u0259z\u0259l\u0259l\u0259ri b\u0259rpa edir, yadda\u015f\u0131 möhk\u0259ml\u0259ndirir v\u0259 emosional v\u0259ziyy\u0259ti t\u0259nziml\u0259yir. Böyükl\u0259r üçün ümumi q\u0259bul edilmi\u015f tövsiy\u0259 eyni qal\u0131r: gec\u0259 t\u0259xmin\u0259n yeddi-doqquz saat yuxu. Uzunmüdd\u0259tli xroniki yuxu çat\u0131\u015fmazl\u0131\u011f\u0131 infarkt, insult, diabet, narahatl\u0131q poz\u011funluqlar\u0131, z\u0259ifl\u0259mi\u015f immunitet v\u0259 ölüm riskinin artmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir – bu, yax\u015f\u0131 mü\u0259yy\u0259n edilmi\u015f bir faktd\u0131r.<\/p>\n

Bununla bel\u0259, çox yuxunun z\u0259r\u0259rli olub-olmad\u0131\u011f\u0131 sual\u0131 mübahis\u0259li olub. \u0130\u015ftirakç\u0131lar\u0131 \u0259n az\u0131 bir il izl\u0259y\u0259n 79 t\u0259dqiqat\u0131n geni\u015f icmal\u0131n\u0131n mü\u0259llifl\u0259ri, yeddi saatdan az yatanlar\u0131n mü\u015fahid\u0259 dövründ\u0259 ölüm riskinin t\u0259xmin\u0259n 14% daha yüks\u0259k oldu\u011funu a\u015fkar edibl\u0259r. Müt\u0259madi olaraq doqquz saatdan çox yatan insanlar daha yüks\u0259k nisb\u0259t – t\u0259xmin\u0259n 34% göst\u0259ribl\u0259r. Ox\u015far n\u0259tic\u0259l\u0259r \u0259vv\u0259lki meta-analizl\u0259rd\u0259 d\u0259 a\u015fkar edilmi\u015fdir.<\/p>\n

Lakin, aliml\u0259r birba\u015fa s\u0259b\u0259b-n\u0259tic\u0259 \u0259laq\u0259si ç\u0131xarmaqdan ç\u0259kinirl\u0259r. Uzun yuxu tez-tez mövcud olan x\u0259st\u0259likl\u0259rl\u0259 mü\u015fayi\u0259t olunur: xroniki a\u011fr\u0131, depressiya, metabolik poz\u011funluqlar, ür\u0259k-damar x\u0259st\u0259likl\u0259ri v\u0259 ya d\u0259rmanlar\u0131n yan t\u0259sirl\u0259ri insan\u0131n yataqda daha çox vaxt keçirm\u0259sin\u0259 s\u0259b\u0259b ola bil\u0259r. Üst\u0259lik, bu insanlarda tez-tez yuxu keyfiyy\u0259ti a\u015fa\u011f\u0131 olur v\u0259 onlar daha uzun müdd\u0259t yatmaqla itirilmi\u015f yuxunu "kompensasiya etm\u0259y\u0259" çal\u0131\u015f\u0131rlar. Bu o dem\u0259kdir ki, uzun müdd\u0259tli istirah\u0259t \u0259slind\u0259 \u0259sas s\u0259b\u0259bd\u0259n daha çox sa\u011flaml\u0131q probleml\u0259rinin simptomu ola bil\u0259r.<\/p>\n

T\u0259dqiqatç\u0131lar h\u0259mçinin vur\u011fulad\u0131lar ki, yuxu ehtiyaclar\u0131 insandan insana d\u0259yi\u015fir. Yeniyetm\u0259l\u0259rin fizioloji c\u0259h\u0259td\u0259n daha çox – t\u0259xmin\u0259n s\u0259kkiz-on saat – t\u0259l\u0259b olunur v\u0259 onlar\u0131n gec\u0259y\u0259 do\u011fru d\u0259yi\u015f\u0259n yuxu ritmi t\u0259biidir. Ya\u015fl\u0131 yetkinl\u0259r yataqda daha çox vaxt keçir\u0259 bil\u0259rl\u0259r, lakin bu, yuxuya artan ehtiyac\u0131 göst\u0259rmir. \u018fks\u0259r yetkinl\u0259r üçün yeddi-doqquz saat meyar olaraq qal\u0131r, lakin davaml\u0131 olaraq yatma\u011fa getm\u0259k v\u0259 eyni zamanda oyanmaq, tez-tez oyanmaqdan ç\u0259kinm\u0259k v\u0259 yuxunuzun keyfiyy\u0259tini izl\u0259m\u0259k daha vacibdir – bu, sa\u011flaml\u0131\u011f\u0131n\u0131za müdd\u0259td\u0259n daha çox t\u0259sir göst\u0259rir.<\/p>\n

Mü\u0259llifl\u0259r tövsiy\u0259 olunan miqdar\u0131n potensial olaraq a\u015f\u0131lmas\u0131 bar\u0259d\u0259 panikaya dü\u015fm\u0259m\u0259yi m\u0259sl\u0259h\u0259t görürl\u0259r. Geni\u015f yay\u0131lm\u0131\u015f xroniki yuxu çat\u0131\u015fmazl\u0131\u011f\u0131 kontekstind\u0259 ilk prioritet tövsiy\u0259 olunan h\u0259dl\u0259r daxilind\u0259 kifay\u0259t q\u0259d\u0259r yuxu t\u0259min etm\u0259kdir. Lakin, \u0259g\u0259r kims\u0259 q\u0259fild\u0259n on-on iki saat yatma\u011fa ba\u015flay\u0131rsa v\u0259 özünü h\u0259ddind\u0259n art\u0131q yor\u011fun hiss etm\u0259y\u0259 davam edirs\u0259, h\u0259kim\u0259 müraci\u0259t etm\u0259yin vaxt\u0131d\u0131r. Bel\u0259 hallarda, uzun müdd\u0259tli yuxu \u0259sas tibbi v\u0259ziyy\u0259tl\u0259rin ilk \u0259lam\u0259ti ola bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yuxu çat\u0131\u015fmazl\u0131\u011f\u0131 z\u0259r\u0259rlidir – sa\u011flaml\u0131\u011f\u0131 pozur, ür\u0259k x\u0259st\u0259liyi riskini art\u0131r\u0131r, qocalman\u0131 sür\u0259tl\u0259ndirir v\u0259 idrak funksiyas\u0131n\u0131 pozur. Lakin, beyn\u0259lxalq t\u0259dqiqatç\u0131lar qrupu dig\u0259r ifrat\u0131 – gec\u0259 doqquz saatdan çox münt\u0259z\u0259m olaraq yatma\u011f\u0131…<\/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-234509","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\/234509","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=234509"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/234509\/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=234509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=234509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=234509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}