{"id":240520,"date":"2026-03-17T08:01:50","date_gmt":"2026-03-17T04:01:50","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=240520","title":{"rendered":"Yuxusuzlu\u011fun z\u0259r\u0259rli t\u0259sirl\u0259rini azaltma\u011f\u0131n yolu"},"content":{"rendered":"

Fiziki f\u0259aliyy\u0259t xroniki yuxusuzlu\u011fu olan insanlarda narahatl\u0131q v\u0259 depressiyan\u0131 aradan qald\u0131ra bil\u0259r v\u0259 eyni zamanda yuxunu yax\u015f\u0131la\u015fd\u0131ra bil\u0259r. Bu n\u0259tic\u0259y\u0259 aliml\u0259r bir neç\u0259 klinik t\u0259dqiqat\u0131 t\u0259hlil etdikd\u0259n sonra g\u0259libl\u0259r. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, n\u0259tic\u0259l\u0259r "Physiology & Behavior" (P&B) jurnal\u0131nda d\u0259rc edilib.
\nYuxusuzluq \u0259n çox yay\u0131lm\u0131\u015f yuxu poz\u011funluqlar\u0131ndan biridir. Bu v\u0259ziyy\u0259t yuxuya getm\u0259kd\u0259 ç\u0259tinlik ç\u0259km\u0259k v\u0259 ya tez-tez gec\u0259 oyanmaqla ba\u011fl\u0131d\u0131r. Bu, yor\u011funlu\u011fa, m\u0259hsuldarl\u0131\u011f\u0131n azalmas\u0131na v\u0259 h\u0259yat keyfiyy\u0259tinin pisl\u0259\u015fm\u0259sin\u0259 s\u0259b\u0259b olur. Yuxu poz\u011funluqlar\u0131 zehni sa\u011flaml\u0131qla s\u0131x ba\u011fl\u0131d\u0131r: bir çox x\u0259st\u0259 h\u0259m narahatl\u0131q, h\u0259m d\u0259 depressiv simptomlar ya\u015fay\u0131r.<\/p>\n

T\u0259dqiqat\u0131n mü\u0259llifl\u0259ri qeyd edibl\u0259r ki, bu v\u0259ziyy\u0259tl\u0259r bir-birini gücl\u0259ndirir. Yuxusuzluq \u0259hval-ruhiyy\u0259ni pisl\u0259\u015fdirir, narahatl\u0131q v\u0259 depressiya is\u0259 normal yuxuya mane olur v\u0259 pis bir dövr yarad\u0131r.<\/p>\n

T\u0259dqiqatç\u0131lar fiziki f\u0259aliyy\u0259tin eyni zamanda yuxunu v\u0259 zehni sa\u011flaml\u0131\u011f\u0131 yax\u015f\u0131la\u015fd\u0131ran qeyri-d\u0259rman yana\u015fmas\u0131 olub-olmad\u0131\u011f\u0131n\u0131 yoxlamaq q\u0259rar\u0131na g\u0259libl\u0259r. Bunu etm\u0259k üçün xroniki yuxusuzlu\u011fu olan 336 yetkin x\u0259st\u0259ni \u0259hat\u0259 ed\u0259n yeddi klinik t\u0259dqiqat\u0131n m\u0259lumatlar\u0131n\u0131 t\u0259hlil etdik. T\u0259dqiqatlar münt\u0259z\u0259m olaraq idman ed\u0259n \u015f\u0259xsl\u0259ri idman etm\u0259y\u0259n n\u0259zar\u0259t qruplar\u0131 il\u0259 müqayis\u0259 etdi.<\/p>\n

Proqramlar m\u0259zmun bax\u0131m\u0131ndan müxt\u0259lif idi. \u0130\u015ftirakç\u0131lar sür\u0259tli g\u0259zinti, qaç\u0131\u015f trenajorunda qaç\u0131\u015f, stasionar velosiped sürm\u0259, güc m\u0259\u015fql\u0259ri il\u0259 m\u0259\u015f\u011ful oldular, h\u0259mçinin yoqa v\u0259 tayçi il\u0259 m\u0259\u015f\u011ful oldular. M\u0259\u015fql\u0259rin tezliyi h\u0259ft\u0259d\u0259 bir d\u0259f\u0259d\u0259n günd\u0259lik\u0259 q\u0259d\u0259r d\u0259yi\u015fdi. Proqramlar s\u0259kkiz h\u0259ft\u0259d\u0259n 24 h\u0259ft\u0259y\u0259 q\u0259d\u0259r davam etdi.<\/p>\n

T\u0259hlil göst\u0259rdi ki, münt\u0259z\u0259m olaraq idman ed\u0259nl\u0259rd\u0259 narahatl\u0131q v\u0259 depressiyada \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 azalma mü\u015fahid\u0259 olunub. Onlar h\u0259mçinin yuxu keyfiyy\u0259tinin yax\u015f\u0131la\u015fd\u0131\u011f\u0131n\u0131 v\u0259 yuxusuzlu\u011fun \u015fidd\u0259tinin azald\u0131\u011f\u0131n\u0131 bildiribl\u0259r.
\nObyektiv yuxu ölçm\u0259l\u0259ri müsb\u0259t t\u0259siri t\u0259sdiql\u0259di. \u0130dman ed\u0259n i\u015ftirakç\u0131lar gec\u0259 oyand\u0131qdan sonra orta hesabla t\u0259xmin\u0259n doqquz d\u0259qiq\u0259 daha az oyaq qal\u0131blar. Yuxu daha fasil\u0259siz hala g\u0259ldi.
\nDaha sonra aliml\u0259r fiziki m\u0259\u015fql\u0259rin t\u0259sirl\u0259rini yuxusuzluq üçün \u0259n t\u0259sirli müalic\u0259l\u0259rd\u0259n biri olan koqnitiv davran\u0131\u015f terapiyas\u0131 il\u0259 müqayis\u0259 etm\u0259yi planla\u015fd\u0131r\u0131rlar.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fiziki f\u0259aliyy\u0259t xroniki yuxusuzlu\u011fu olan insanlarda narahatl\u0131q v\u0259 depressiyan\u0131 aradan qald\u0131ra bil\u0259r v\u0259 eyni zamanda yuxunu yax\u015f\u0131la\u015fd\u0131ra bil\u0259r. Bu n\u0259tic\u0259y\u0259 aliml\u0259r bir neç\u0259 klinik t\u0259dqiqat\u0131 t\u0259hlil etdikd\u0259n sonra g\u0259libl\u0259r.  Ucnoqta.az…<\/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-240520","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\/240520","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=240520"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/240520\/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=240520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=240520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=240520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}