{"id":265359,"date":"2026-11-02T06:16:35","date_gmt":"2026-11-02T02:16:35","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=265359"},"modified":"2026-11-02T00:08:07","modified_gmt":"2026-11-01T20:08:07","slug":"gec%c9%99-yarisindan-sonra-yatmagin-f%c9%99sadlari","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=265359","title":{"rendered":"Gec\u0259 yar\u0131s\u0131ndan sonra yatma\u011f\u0131n f\u0259sadlar\u0131"},"content":{"rendered":"<p><strong>Sa\u011flam yuxu \u00fc\u00e7\u00fcn t\u0259kc\u0259 ne\u00e7\u0259 saat yatmaq deyil, h\u0259m d\u0259 n\u0259 vaxt yuxuya getm\u0259k vacibdir. H\u0259kiml\u0259r bildirirl\u0259r ki, gec\u0259 yar\u0131s\u0131ndan sonra yatma\u011f\u0131 v\u0259rdi\u015f\u0259 \u00e7evirm\u0259k orqanizmin bioloji ritmin\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, yuxu m\u00fct\u0259x\u0259ssisl\u0259rinin fikrinc\u0259, b\u00f6y\u00fckl\u0259r \u00fc\u00e7\u00fcn ham\u0131ya uy\u011fun vahid yatmaq saat\u0131 yoxdur. Lakin m\u00fcnt\u0259z\u0259m olaraq gec saatlarda yuxuya getm\u0259k orqanizmin t\u0259bii sirkadiyal\u0131 ritmini poza bil\u0259r.<br \/>\n<strong>Gec\u0259 yar\u0131s\u0131ndan sonra yatmaq niy\u0259 arzuolunmazd\u0131r?<\/strong><br \/>\n\u0130nsan orqanizmi t\u0259xmin\u0259n 24 saatl\u0131q bioloji saatla f\u0259aliyy\u0259t g\u00f6st\u0259rir. Bu ritm yuxululuq v\u0259 oyan\u0131ql\u0131q d\u00f6vrl\u0259rin\u0259, hormonlar\u0131n ifraz\u0131na, madd\u0259l\u0259r m\u00fcbadil\u0259sin\u0259, immun sisteminin f\u0259aliyy\u0259tin\u0259 v\u0259 h\u00fcceyr\u0259l\u0259rin b\u0259rpas\u0131na t\u0259sir edir.<br \/>\nBioloji saat\u0131n \u0259sas t\u0259nziml\u0259yicil\u0259ri i\u015f\u0131q v\u0259 qaranl\u0131qd\u0131r. Ax\u015fam saatlar\u0131nda uzun m\u00fcdd\u0259t oyaq qalmaq, x\u00fcsusil\u0259 parlaq i\u015f\u0131q v\u0259 elektron cihazlardan istifad\u0259 etm\u0259k t\u0259bii yuxu rejimini gecikdir\u0259 bil\u0259r.<br \/>\nBununla bel\u0259, gec\u0259 saat 00:00 ham\u0131 \u00fc\u00e7\u00fcn t\u0259hl\u00fck\u0259li h\u0259dd hesab edilmir. \u0130nsanlar\u0131n xronotipl\u0259ri f\u0259rqlidir: b\u0259zil\u0259ri erk\u0259n, dig\u0259rl\u0259ri is\u0259 gec yatma\u011fa meyillidir. \u018fsas problem yuxu vaxt\u0131n\u0131n insan\u0131n bioloji ritmi v\u0259 g\u00fcnd\u0259lik rejimi il\u0259 uy\u011fun g\u0259lm\u0259m\u0259sidir.<br \/>\nMelatonin v\u0259 kortizolun rolu<br \/>\nYuxunun t\u0259nziml\u0259nm\u0259sind\u0259 iki hormon m\u00fch\u00fcm rol oynay\u0131r: melatonin v\u0259 kortizol.<br \/>\nMelatonin orqanizmi yuxuya haz\u0131rlay\u0131r. Onun s\u0259viyy\u0259si ax\u015fam saatlar\u0131nda t\u0259bii olaraq y\u00fcks\u0259lir, gec\u0259 \u0259rzind\u0259 is\u0259 t\u0259dric\u0259n azal\u0131r.<br \/>\nKortizolun s\u0259viyy\u0259si is\u0259 s\u0259h\u0259r\u0259 yax\u0131n artma\u011fa ba\u015flay\u0131r. Bu hormon orqanizmi oyanma\u011fa v\u0259 g\u00fcn \u0259rzind\u0259 aktiv f\u0259aliyy\u0259t\u0259 haz\u0131rlay\u0131r.<br \/>\n\u00c7ox gec yatmaq, x\u00fcsusil\u0259 s\u0259h\u0259r erk\u0259n oyanmaq m\u0259cburiyy\u0259ti olduqda, yuxunun m\u00fcdd\u0259tini azalda v\u0259 orqanizmin b\u0259rpa prosesin\u0259 mane ola bil\u0259r.<br \/>\n<strong>Gec yatmaq yuxunun keyfiyy\u0259tin\u0259 nec\u0259 t\u0259sir edir?<\/strong><br \/>\nYuxu bir ne\u00e7\u0259 m\u0259rh\u0259l\u0259d\u0259n ibar\u0259tdir. Onlardan biri olan d\u0259rin yuxu fiziki b\u0259rpa, beyin f\u0259aliyy\u0259ti v\u0259 yadda\u015f\u0131n m\u00f6hk\u0259ml\u0259nm\u0259si \u00fc\u00e7\u00fcn m\u00fch\u00fcm \u0259h\u0259miyy\u0259t da\u015f\u0131y\u0131r.<br \/>\nD\u0259rin yuxunun b\u00f6y\u00fck hiss\u0259si yuxu d\u00f6vr\u00fcn\u00fcn ilk m\u0259rh\u0259l\u0259l\u0259rind\u0259 ba\u015f verir. Buna g\u00f6r\u0259 d\u0259 \u00e7ox gec v\u0259 qeyri-m\u00fcnt\u0259z\u0259m yatmaq, x\u00fcsusil\u0259 \u00fcmumi yuxu m\u00fcdd\u0259tini azaltd\u0131qda, orqanizmin b\u0259rpa imkanlar\u0131n\u0131 z\u0259ifl\u0259d\u0259 bil\u0259r.<br \/>\nN\u0259tic\u0259d\u0259 insan s\u0259h\u0259r yor\u011fun v\u0259 yuxusunu almam\u0131\u015f v\u0259ziyy\u0259td\u0259 oyan\u0131r.<br \/>\n<strong>Yuxu rejiminin pozulmas\u0131 hans\u0131 riskl\u0259ri yarad\u0131r?<\/strong><br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r bildirirl\u0259r ki, \u0259sas t\u0259hl\u00fck\u0259 arabir gec yatmaq deyil, bioloji ritml\u0259 uy\u011funla\u015fmayan yuxu rejiminin davaml\u0131 hal almas\u0131d\u0131r.<br \/>\nAra\u015fd\u0131rmalarda sirkadiyal\u0131 ritmin uzun m\u00fcdd\u0259t pozulmas\u0131 a\u015fa\u011f\u0131dak\u0131 sa\u011flaml\u0131q probleml\u0259ri il\u0259 \u0259laq\u0259l\u0259ndirilir:<br \/>\n\u00dcr\u0259k-damar x\u0259st\u0259likl\u0259ri;<br \/>\nPiyl\u0259nm\u0259;<br \/>\nII tip diabet;<br \/>\nDepressiya;<br \/>\nYuxu pozuntular\u0131, o c\u00fcml\u0259d\u0259n yuxusuzluq.<br \/>\nBununla bel\u0259, gec\u0259 saat 00:00-dan sonra yatmaq \u00f6z-\u00f6zl\u00fcy\u00fcnd\u0259 m\u00fctl\u0259q x\u0259st\u0259liy\u0259 s\u0259b\u0259b olmur. Sa\u011flaml\u0131\u011fa yuxunun m\u00fcdd\u0259ti v\u0259 keyfiyy\u0259ti, h\u0259yat t\u0259rzi, fiziki aktivlik, qidalanma v\u0259 insan\u0131n f\u0259rdi bioloji x\u00fcsusiyy\u0259tl\u0259ri d\u0259 t\u0259sir g\u00f6st\u0259rir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011flam yuxu \u00fc\u00e7\u00fcn t\u0259kc\u0259 ne\u00e7\u0259 saat yatmaq deyil, h\u0259m d\u0259 n\u0259 vaxt yuxuya getm\u0259k vacibdir. H\u0259kiml\u0259r bildirirl\u0259r ki, gec\u0259 yar\u0131s\u0131ndan sonra yatma\u011f\u0131 v\u0259rdi\u015f\u0259 \u00e7evirm\u0259k orqanizmin bioloji ritmin\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259r\u0259&hellip;<\/p>\n","protected":false},"author":2,"featured_media":257004,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-265359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/265359","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=265359"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/265359\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/257004"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=265359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=265359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=265359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}