{"id":266113,"date":"2026-11-06T12:04:16","date_gmt":"2026-11-06T08:04:16","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=266113"},"modified":"2026-11-06T00:22:18","modified_gmt":"2026-11-05T20:22:18","slug":"eyni-saatda-oyanmaq-saglamliga-nec%c9%99-t%c9%99sir-edir","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=266113","title":{"rendered":"Eyni saatda oyanmaq sa\u011flaml\u0131\u011fa nec\u0259 t\u0259sir edir?"},"content":{"rendered":"<p><strong>Keyfiyy\u0259tli yuxu \u00fc\u00e7\u00fcn yaln\u0131z 8 saat yatmaq kifay\u0259t deyil. M\u00fct\u0259x\u0259ssisl\u0259r sa\u011flaml\u0131q v\u0259 uzun\u00f6m\u00fcrl\u00fcl\u00fck bax\u0131m\u0131ndan h\u0259r g\u00fcn eyni saatda yat\u0131b-oyanma\u011f\u0131n da vacib oldu\u011funu bildirirl\u0259r.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 \u201cReal Simple\u201d n\u0259\u015fri m\u0259lumat yay\u0131b.<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259rin fikrinc\u0259, qeyri-sabit yuxu rejimi orqanizmin bioloji saat\u0131n\u0131n f\u0259aliyy\u0259tini poza bil\u0259r. Bu is\u0259 yuxululuq, oyan\u0131ql\u0131q, hormonlar\u0131n ifraz\u0131 v\u0259 madd\u0259l\u0259r m\u00fcbadil\u0259sinin t\u0259nziml\u0259nm\u0259sin\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259rir.<br \/>\n\u201cRebalance Health\u201d \u015firk\u0259tinin h\u0259mt\u0259sis\u00e7isi v\u0259 ba\u015f direktoru Castin Hay bildirib ki, orqanizm m\u00fc\u0259yy\u0259n edilmi\u015f rejim\u0259 uy\u011fun i\u015fl\u0259dikd\u0259 daha s\u0259m\u0259r\u0259li f\u0259aliyy\u0259t g\u00f6st\u0259rir. Bioloji saat hormonlar\u0131n ifraz\u0131ndan tutmu\u015f madd\u0259l\u0259r m\u00fcbadil\u0259sin\u0259 v\u0259 h\u00fcceyr\u0259l\u0259rin b\u0259rpas\u0131na q\u0259d\u0259r bir \u00e7ox prosesi t\u0259nziml\u0259yir.<br \/>\nEkspertin istinad etdiyi ara\u015fd\u0131rmalara g\u00f6r\u0259, yuxu rejiminin m\u00fcnt\u0259z\u0259mliyi \u00f6l\u00fcm riskinin g\u00f6st\u0259ricisi bax\u0131m\u0131ndan yuxunun \u00fcmumi m\u00fcdd\u0259tind\u0259n daha \u0259h\u0259miyy\u0259tli ola bil\u0259r.<br \/>\nYatmaq v\u0259 oyanmaq saatlar\u0131n\u0131n tez-tez d\u0259yi\u015fm\u0259si \u201csosial reaktiv gecikm\u0259\u201d adlanan v\u0259ziyy\u0259t\u0259 s\u0259b\u0259b ola bil\u0259r. Bu zaman insan\u0131n bioloji saat\u0131 g\u00fcnd\u0259lik h\u0259yat rejimi il\u0259 uy\u011funla\u015fm\u0131r. Bel\u0259 uy\u011funsuzluq \u00fcr\u0259k-damar v\u0259 metabolik pozuntular, o c\u00fcml\u0259d\u0259n qan t\u0259zyiqi v\u0259 qanda ql\u00fckoza s\u0259viyy\u0259sinin t\u0259nziml\u0259nm\u0259si il\u0259 ba\u011fl\u0131 probleml\u0259rl\u0259 \u0259laq\u0259l\u0259ndirilir.<br \/>\nYuxu rejimini nec\u0259 t\u0259nziml\u0259m\u0259k olar?<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r sa\u011flam yuxu rejimi \u00fc\u00e7\u00fcn bir s\u0131ra t\u00f6vsiy\u0259l\u0259r verirl\u0259r:<br \/>\nH\u0259r g\u00fcn t\u0259xmin\u0259n eyni saatda oyanma\u011fa \u00e7al\u0131\u015f\u0131n.<br \/>\nS\u0259h\u0259r saatlar\u0131nda g\u00fcn i\u015f\u0131\u011f\u0131nda daha \u00e7ox vaxt ke\u00e7irin.<br \/>\nYatmazdan \u0259vv\u0259l t\u0259xmin\u0259n 30 d\u0259qiq\u0259ni sakit f\u0259aliyy\u0259tl\u0259r\u0259 ay\u0131r\u0131n. Kitab oxumaq, il\u0131q du\u015f q\u0259bul etm\u0259k v\u0259 telefondan uzaq durmaq faydal\u0131 ola bil\u0259r.<br \/>\nAx\u015fam saatlar\u0131nda kofein q\u0259bulunu v\u0259 elektron cihazlardan istifad\u0259ni m\u0259hdudla\u015fd\u0131r\u0131n.<br \/>\nBununla yana\u015f\u0131, ekspert h\u0259ddind\u0259n art\u0131q s\u0259rt rejim\u0259 riay\u0259t etm\u0259y\u0259 \u00e7al\u0131\u015fma\u011f\u0131 da m\u0259sl\u0259h\u0259t g\u00f6rm\u00fcr. \u018fg\u0259r insan gec yat\u0131bsa, kifay\u0259t q\u0259d\u0259r dinc\u0259lm\u0259sin\u0259 imkan verm\u0259li, daha sonra is\u0259 t\u0259dric\u0259n \u0259vv\u0259lki yuxu rejimin\u0259 qay\u0131tmal\u0131d\u0131r.<br \/>\nEkspertin s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, sa\u011flam yuxunun \u0259sas \u015f\u0259rti m\u00fcr\u0259kk\u0259b proqramlar deyil, sad\u0259 v\u0259 m\u00fcnt\u0259z\u0259m v\u0259rdi\u015fl\u0259rdir.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Keyfiyy\u0259tli yuxu \u00fc\u00e7\u00fcn yaln\u0131z 8 saat yatmaq kifay\u0259t deyil. M\u00fct\u0259x\u0259ssisl\u0259r sa\u011flaml\u0131q v\u0259 uzun\u00f6m\u00fcrl\u00fcl\u00fck bax\u0131m\u0131ndan h\u0259r g\u00fcn eyni saatda yat\u0131b-oyanma\u011f\u0131n da vacib oldu\u011funu bildirirl\u0259r. Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 \u201cReal&hellip;<\/p>\n","protected":false},"author":2,"featured_media":266114,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-266113","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\/266113","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=266113"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/266113\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/266114"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=266113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=266113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=266113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}