– Yuxusuzluq (tibbi dild\u0259 \u201cinsomnia\u201d) yuxuya getm\u0259k v\u0259 ya yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259k\u0259n yuxu poz\u011funlu\u011fudur.<\/p>\n
Yuxusuzlu\u011fun simptomlar\u0131 a\u015fa\u011f\u0131dak\u0131lard\u0131r:<\/p>\n
\u2022 yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik;<\/p>\n
\u2022 gec\u0259 \u0259rzind\u0259 yuxudan tez-tez oyanmaq;<\/p>\n
\u2022 s\u0259h\u0259rl\u0259r \u00e7ox erk\u0259n oyanmaq;<\/p>\n
\u2022 oyand\u0131qdan sonra yor\u011funluq hissi.<\/p>\n
– Yuxusuzlu\u011fun s\u0259b\u0259bl\u0259ri hans\u0131lard\u0131r?<\/strong><\/p>\n – Yuxusuzlu\u011fun yaranma s\u0259b\u0259bl\u0259rin\u0259 aiddir: depressiya, xroniki stres, emosional narahatl\u0131q, g\u0259rginlik, yuxuya mane olan xarici amill\u0259r (s\u0259s-k\u00fcy, i\u015f\u0131q, isti hava), narahat ayaq sindromu; \u00e7ox a\u011f\u0131r fiziki yor\u011funluq; uzun m\u00fcdd\u0259t s\u00fcr\u0259n a\u011fr\u0131lar, aritmiyalar, hormonal poz\u011funluqlar, narkotikl\u0259r\u0259 m\u0259ruz qalma, alkoqol v\u0259 nikotinin istifad\u0259si, enerji i\u00e7kil\u0259ri, burun \u00e7\u0259p\u0259rinin \u0259yriliyi v\u0259 ya polipl\u0259r s\u0259b\u0259bind\u0259n n\u0259f\u0259salman\u0131n pozulmas\u0131, b\u0259zi d\u0259rmanlar (m\u0259s\u0259l\u0259n, depressiya, y\u00fcks\u0259k qan t\u0259zyiqi v\u0259 ya astman\u0131n m\u00fcalic\u0259sind\u0259 istifad\u0259 olunan d\u0259rmanlar), yuxu rejimind\u0259 d\u0259yi\u015fiklikl\u0259r (m\u0259s\u0259l\u0259n, gec\u0259 n\u00f6vb\u0259l\u0259rind\u0259 i\u015fl\u0259m\u0259k).<\/p>\n – Az yatma\u011f\u0131n orqanizm \u00fc\u00e7\u00fcn hans\u0131 f\u0259sadlar\u0131 var?<\/strong><\/p>\n – \u018fg\u0259r yuxusuzluq insan\u0131 uzun m\u00fcdd\u0259t narahat edirs\u0259, bu ciddi sa\u011flaml\u0131q probleml\u0259rin\u0259 g\u0259tirib \u00e7\u0131xar\u0131r. Nevrotik pozuntular (g\u0259rginlik, fobiya, t\u0259\u015fvi\u015f pozuntular\u0131, depressiya v\u0259 s.) yaran\u0131r, yadda\u015f itkisi, neyrodegenerativ x\u0259st\u0259likl\u0259r (m\u0259s\u0259l\u0259n, altsheymer x\u0259st\u0259liyi), \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri, y\u00fcks\u0259k qan t\u0259zyiqi, immun sisteminin disfunksiyas\u0131, hormonal disbalans riski art\u0131r.<\/p>\n – Normal yuxu rejimi nec\u0259 t\u0259nziml\u0259nm\u0259lidir?<\/strong><\/p>\n – Yuxu orqanizmin b\u0259rpas\u0131 \u00fc\u00e7\u00fcn z\u0259ruri olan t\u0259bii bioloji prosesdir. Sa\u011flam insan yuxusu orta hesabla sutkada 7-8 saat davam etm\u0259lidir. Normalda yuxu gec\u0259 saatlar\u0131nda olmal\u0131d\u0131r. \u0130deal olaraq, insan ax\u015fam saat 22:00 il\u0259 23:00 aras\u0131nda yatmal\u0131 v\u0259 3-5 d\u0259qiq\u0259 \u0259rzind\u0259 yuxuya getm\u0259lidir. Bu, sa\u011flam yuxu \u00fc\u00e7\u00fcn \u0259n optimal vaxtd\u0131r. Bu zaman stres hormonu olan kortizolun s\u0259viyy\u0259si azal\u0131r, melatonin (yuxu hormonu) is\u0259 \u0259ksin\u0259 y\u00fcks\u0259lm\u0259y\u0259 ba\u015flay\u0131r.<\/p>\n Qeyd edim ki, yuxusuzluq q\u0131sam\u00fcdd\u0259tli (k\u0259skin yuxusuzluq) v\u0259 ya uzunm\u00fcdd\u0259tli (xroniki yuxusuzluq) ola bil\u0259r. K\u0259skin yuxusuzluq ad\u0259t\u0259n stresd\u0259n yaran\u0131r v\u0259 bir ne\u00e7\u0259 g\u00fcnd\u0259n bir ne\u00e7\u0259 h\u0259ft\u0259y\u0259 q\u0259d\u0259r davam ed\u0259 bil\u0259r. Ancaq b\u0259zi insanlarda bir ay v\u0259 ya daha \u00e7ox davam ed\u0259n xroniki yuxusuzluq hallar\u0131 da g\u00f6r\u00fcl\u0259 bil\u0259r.<\/p>\n – Kiml\u0259r risk alt\u0131ndad\u0131r?<\/strong><\/p>\n – Yuxusuzluqdan \u015fikay\u0259t ed\u0259n x\u0259st\u0259l\u0259rin \u0259n \u00e7ox yay\u0131lm\u0131\u015f qruplar\u0131 bunlard\u0131r: 60 ya\u015fdan yuxar\u0131 insanlar, elmi i\u015f\u00e7il\u0259r v\u0259 yarad\u0131c\u0131 pe\u015f\u0259l\u0259rl\u0259 m\u0259\u015f\u011ful olanlar, gec\u0259 saatlar\u0131nda i\u015fl\u0259y\u0259nl\u0259r, tez-tez iqlimi v\u0259 co\u011frafi m\u00f6vqeyini d\u0259yi\u015fm\u0259y\u0259 m\u0259cbur olanlar, psixi poz\u011funluqlar\u0131 v\u0259 dig\u0259r xroniki x\u0259st\u0259likl\u0259ri olan \u015f\u0259xsl\u0259r.<\/p>\n – B\u0259zi yuxu rejimi pozulmu\u015f \u015f\u0259xsl\u0259r h\u0259kim n\u0259zar\u0259ti olmadan m\u00fc\u0259yy\u0259n d\u0259rman vasit\u0259l\u0259ri q\u0259bul edirl\u0259r. Bunun hans\u0131 \u0259ks t\u0259siri ola bil\u0259r?<\/strong><\/p>\n – Yuxusuzlu\u011fun medikamentoz m\u00fcalic\u0259si m\u00fctl\u0259q h\u0259kim t\u0259r\u0259find\u0259n t\u0259yin olunmal\u0131d\u0131r, \u00e7\u00fcnki b\u0259zi d\u0259rmanlar arzuolunmaz yan t\u0259sirl\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r. M\u0259s\u0259l\u0259n, intoksikasiya, daxili orqan v\u0259 sisteml\u0259rin z\u0259d\u0259l\u0259nm\u0259sin\u0259 g\u0259tirib \u00e7\u0131xara bil\u0259r.<\/p>\n – Yuxusuzlu\u011fun qar\u015f\u0131s\u0131n\u0131n al\u0131nmas\u0131 \u00fc\u00e7\u00fcn m\u0259sl\u0259h\u0259tl\u0259rinizi bilm\u0259k ist\u0259rdik. Yuxu pozulmalar\u0131 olan x\u0259st\u0259l\u0259r n\u0259 zaman h\u0259kim\u0259 m\u00fcraci\u0259t etm\u0259lidirl\u0259r?<\/strong><\/p>\n – Xroniki yuxusuzlu\u011fun m\u00fcalic\u0259si ilk n\u00f6vb\u0259d\u0259 buna s\u0259b\u0259b olan amill\u0259rin, x\u0259st\u0259likl\u0259rin m\u00fcalic\u0259si il\u0259 ba\u015flay\u0131r. \u00c7ox vaxt qeyri-medikamentoz m\u00fcalic\u0259 \u00fcsulu yax\u015f\u0131 n\u0259tic\u0259l\u0259r verir.<\/p>\n Yuxusuzluqdan \u0259ziyy\u0259t \u00e7\u0259k\u0259n insanlara a\u015fa\u011f\u0131dak\u0131lar\u0131 bilm\u0259k t\u00f6vsiy\u0259 olunur:<\/p>\n \u2022 H\u0259r g\u00fcn eyni vaxtda yatmaq v\u0259 oyanmaq.<\/p>\n \u2022 G\u00fcnd\u00fczl\u0259r yatmama\u011fa \u00e7al\u0131\u015f\u0131n, \u00e7\u00fcnki bu, gec\u0259 yuxuya getm\u0259yiniz\u0259 mane ola bil\u0259r;<\/p>\n \u2022 G\u00fcn\u00fcn sonunda q\u0259hv\u0259, spirtli i\u00e7kil\u0259r v\u0259 ya siqaret istifad\u0259 etm\u0259yin, \u00e7\u00fcnki kofein v\u0259 spirtli i\u00e7kil\u0259r stimulla\u015fd\u0131r\u0131c\u0131 x\u00fcsusiyy\u0259tl\u0259r\u0259 malikdir v\u0259 yuxuya getm\u0259yiniz\u0259 mane olur;<\/p>\n \u2022 M\u00fcnt\u0259z\u0259m olaraq m\u0259\u015fq edin. Eyni zamanda, yatmazdan \u0259vv\u0259l a\u011f\u0131r m\u0259\u015fql\u0259rd\u0259n \u00e7\u0259kinin;<\/p>\n \u2022 G\u00fcn\u00fcn sonunda a\u011f\u0131r yem\u0259kl\u0259rd\u0259n maksimum \u015f\u0259kild\u0259 uzaq durun;<\/p>\n \u2022 Yatmaq \u00fc\u00e7\u00fcn d\u00fczg\u00fcn m\u00fchit se\u00e7in. Yataq ota\u011f\u0131n\u0131z\u0131n \u015f\u0259raiti yax\u015f\u0131 yuxu alman\u0131zda \u0259n b\u00f6y\u00fck rol oynayan amill\u0259rd\u0259ndir;<\/p>\n \u2022 Yatmazdan \u0259vv\u0259l ota\u011f\u0131 yax\u015f\u0131 havaland\u0131r\u0131n;<\/p>\n \u2022 Ax\u015fam saatlar\u0131nda stress yaradan amill\u0259rd\u0259n uzaq durun;<\/p>\n \u2022 G\u00fcnd\u0259lik olaraq yatmazdan \u0259vv\u0259l bir m\u0259\u015f\u011fuliyy\u0259t se\u00e7in. N\u00fcmun\u0259l\u0259r\u0259 isti du\u015f q\u0259bul etm\u0259k, sakitl\u0259\u015fdirici musiqi dinl\u0259m\u0259k v\u0259 ya kitab oxumaq daxildir.<\/p>\n B\u00fct\u00fcn bunlar\u0131 etm\u0259kl\u0259 yuxusuzlu\u011fu aradan qald\u0131rmaq m\u00fcmk\u00fcn olmursa, h\u0259kim\u0259 m\u00fcraci\u0259t etm\u0259niz t\u00f6vsiy\u0259 olunur.<\/p>\n <\/p>\n S\u0259hiyy\u0259 Nazirliyinin m\u00fct\u0259x\u0259ssis-eksperti, terapevt G\u00fcnay \u0130smay\u0131lova yuxusuzlu\u011fun insan orqanizmin\u0259 m\u0259nfi t\u0259sirl\u0259rind\u0259n dan\u0131\u015f\u0131b. H\u0259kimin S\u0259hiyy\u0259 Nazirliyinin sayt\u0131na verdiyi m\u00fcsahib\u0259ni t\u0259qdim edirik: – G\u00fcnay xan\u0131m, \u00f6nc\u0259 bilm\u0259k ist\u0259rdik ki, yuxusuzlu\u011fun simptomlar\u0131na n\u0259l\u0259r daxildir? – Yuxusuzluq (tibbi dild\u0259 \u201cinsomnia\u201d) yuxuya getm\u0259k v\u0259 ya yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259k\u0259n yuxu poz\u011funlu\u011fudur. Yuxusuzlu\u011fun simptomlar\u0131 a\u015fa\u011f\u0131dak\u0131lard\u0131r: \u2022 yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik; \u2022 gec\u0259 \u0259rzind\u0259 yuxudan tez-tez oyanmaq; \u2022 s\u0259h\u0259rl\u0259r \u00e7ox erk\u0259n oyanmaq; \u2022 oyand\u0131qdan sonra yor\u011funluq hissi. – Yuxusuzlu\u011fun s\u0259b\u0259bl\u0259ri hans\u0131lard\u0131r? – Yuxusuzlu\u011fun yaranma s\u0259b\u0259bl\u0259rin\u0259 aiddir: depressiya, xroniki stres, emosional narahatl\u0131q, g\u0259rginlik, yuxuya mane olan xarici amill\u0259r (s\u0259s-k\u00fcy,…<\/p>\n","protected":false},"author":2,"featured_media":578134,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[1],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq-548x365.jpg",548,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/03\/Yuxusuzluq.jpg",620,413,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"S\u0259hiyy\u0259 Nazirliyinin m\u00fct\u0259x\u0259ssis-eksperti, terapevt G\u00fcnay \u0130smay\u0131lova yuxusuzlu\u011fun insan orqanizmin\u0259 m\u0259nfi t\u0259sirl\u0259rind\u0259n dan\u0131\u015f\u0131b. H\u0259kimin S\u0259hiyy\u0259 Nazirliyinin sayt\u0131na verdiyi m\u00fcsahib\u0259ni t\u0259qdim edirik: – G\u00fcnay xan\u0131m, \u00f6nc\u0259 bilm\u0259k ist\u0259rdik ki, yuxusuzlu\u011fun simptomlar\u0131na n\u0259l\u0259r daxildir? – Yuxusuzluq (tibbi dild\u0259 \u201cinsomnia\u201d) yuxuya getm\u0259k v\u0259 ya yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259k\u0259n yuxu poz\u011funlu\u011fudur. Yuxusuzlu\u011fun simptomlar\u0131 a\u015fa\u011f\u0131dak\u0131lard\u0131r: \u2022 yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik; \u2022 gec\u0259…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/578133"}],"collection":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=578133"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/578133\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/578134"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=578133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=578133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=578133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"