{"id":721220,"date":"2024-05-13T13:22:19","date_gmt":"2024-05-13T09:22:19","guid":{"rendered":"https:\/\/arantv.az\/?p=721220"},"modified":"2024-05-13T13:22:19","modified_gmt":"2024-05-13T09:22:19","slug":"yuxusuzlugu-aradan-qaldirmaq-ucun-bunlari-edin","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=721220","title":{"rendered":"Yuxusuzlu\u011fu aradan qald\u0131rmaq \u00fc\u00e7\u00fcn BUNLARI ED\u0130N"},"content":{"rendered":"

– Nahid doktor, \u00f6nc\u0259 bilm\u0259k ist\u0259rdik ki, yuxu insan orqanizminin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn n\u0259 q\u0259d\u0259r vacibdir?<\/strong><\/p>\n

– Yuxu \u0259traf m\u00fchit\u0259 reaksiyalar\u0131n azalmas\u0131 il\u0259 m\u00fc\u015fayi\u0259t olunan t\u0259bii fizioloji prosesdir. Tibbin v\u0259 neyrobiologiyan\u0131n yuxunun t\u0259dqiqat\u0131na v\u0259 m\u00fcalic\u0259sin\u0259 baxan sah\u0259si Somnologiya adlan\u0131r. \u0130nsan \u00f6mr\u00fcn\u00fcn 1\/3 hiss\u0259si yuxuda ke\u00e7ir. Yuxu zaman\u0131 orqanizm enerjini b\u0259rpa edir v\u0259 immuniteti art\u0131r\u0131r.<\/p>\n

Normal yuxu ald\u0131qdan sonra \u00f6z\u00fcm\u00fcz\u00fc g\u00fcmrah v\u0259 enerji dolu hiss edirik. Kifay\u0259t q\u0259d\u0259r yuxu almayanlar is\u0259 g\u00fcn \u0259rzind\u0259 \u00f6zl\u0259rini yor\u011fun v\u0259 hals\u0131z hiss edir, diqq\u0259ti c\u0259ml\u0259m\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259kirl\u0259r. Yuxu zaman\u0131 immunitet sistemimiz orqanizm \u00fc\u00e7\u00fcn \u00e7ox faydal\u0131 olan m\u00fc\u0259yy\u0259n z\u00fclallar ifraz edir. \u018fg\u0259r nizaml\u0131 v\u0259 keyfiyy\u0259tli yuxu almasaq, bu z\u00fclallar yet\u0259rli q\u0259d\u0259r olmaz.<\/p>\n

G\u00fcnd\u00fcz yatma\u011f\u0131n faydalar\u0131 gec\u0259 yatma\u011f\u0131 \u0259v\u0259z etmir. Gec\u0259 vaxt\u0131 insan orqanizmi yuxu hormonu deyil\u0259n melatonin hormonunu ifraz edir. Melatonin yaln\u0131z tam qaranl\u0131qda v\u0259 \u00e7ox q\u0131sa m\u00fcdd\u0259td\u0259 – 23.00-dan 01:00-a q\u0259d\u0259r ifraz olunur. Bu hormon orqanizmd\u0259 h\u00fcceyr\u0259l\u0259rin yenil\u0259nm\u0259sini, bioloji saat\u0131, yuxu ritminin v\u0259 b\u0259d\u0259n istiliyinin t\u0259nziml\u0259nm\u0259sini, immun sisteminin y\u00fcks\u0259lm\u0259sini t\u0259min edir.<\/p>\n

\"NAH\u0130D.png<\/p>\n

– B\u0259s yuxusuzluq hans\u0131 f\u0259sadlara s\u0259b\u0259b ola bil\u0259r?<\/strong><\/p>\n

– Yuxusuzluq zaman\u0131 insanlar yuxuya ged\u0259 bilmir v\u0259 ya d\u0259rin yuxu yata bilmir. \u015eikay\u0259tl\u0259ri ad\u0259t\u0259n q\u0131sa zamanda yuxuya ged\u0259 bilm\u0259m\u0259k, yata bils\u0259l\u0259r bel\u0259 tez-tez oyanmaq v\u0259 yuxunu davam ed\u0259 bilmirl\u0259r. Bir h\u0259ft\u0259y\u0259 q\u0259d\u0259r davam ed\u0259n yuxusuzluq k\u0259skin v\u0259 ya ke\u00e7ici, bir h\u0259ft\u0259 il\u0259 \u00fc\u00e7 aya q\u0259d\u0259r – yar\u0131mk\u0259skin, \u00fc\u00e7 aydan art\u0131q davam ed\u0259rs\u0259, xronik yuxusuzluq adlan\u0131r. Yuxusuzluq x\u0259st\u0259liyi olan insanlar oyand\u0131qdan sonra \u00f6zl\u0259rini yor\u011fun hiss edirl\u0259r. Yuxusuzluq t\u0259kc\u0259 enerji s\u0259viyy\u0259nizi v\u0259 \u0259hval\u0131n\u0131z\u0131 deyil, h\u0259m d\u0259 sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 v\u0259 h\u0259yat keyfiyy\u0259tinizi azalda bil\u0259r.<\/p>\n

M\u00fct\u0259x\u0259ssisl\u0259r gec\u0259 7-8 saat yatma\u011f\u0131 m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r. \u018fks\u0259r insanlar h\u0259yat\u0131n\u0131n bir d\u00f6n\u0259mind\u0259 g\u00fcnl\u0259rl\u0259 davam ed\u0259n q\u0131sa m\u00fcdd\u0259tli yuxusuzluq ya\u015faya bil\u0259rl\u0259r. Bu v\u0259ziyy\u0259t ad\u0259t\u0259n stress, k\u0259skin x\u0259st\u0259lik, yuxu rejiminin d\u0259yi\u015fm\u0259si zaman\u0131 ba\u015f verir. Normal yuxunun b\u0259rpas\u0131ndan sonra ke\u00e7ici yuxusuzluq orqanizmd\u0259 neqativ izl\u0259r qoymur.<\/p>\n

Xroniki yuxusuzluq ya\u015fayan insanlar\u0131n orqanizml\u0259rind\u0259 xroniki a\u011fr\u0131, diabet, \u00fcr\u0259k-damar, astma, qastroezofageal refl\u00fcks, hipertiroidizm, depressiya, Parkinson v\u0259 Altsheymer x\u0259st\u0259liyinin x\u0259b\u0259r\u00e7isi ola bil\u0259rl\u0259r.<\/p>\n

– Doktor, yuxusuzlu\u011fa n\u0259 s\u0259b\u0259b olur?<\/strong><\/p>\n

– Yuxu insan orqanizmind\u0259 bir \u00e7ox sisteml\u0259ri \u0259hat\u0259 ed\u0259n m\u00fcr\u0259kk\u0259b fizioloji prosesdir. Yuxusuzlu\u011fun s\u0259b\u0259bl\u0259ri m\u00fcxt\u0259lif ola bil\u0259r. \u018fn \u00e7ox t\u0259sir ed\u0259n psixoloji amill\u0259r (narahatl\u0131q, stress), endokrin s\u0259b\u0259bl\u0259r (hipertiroidizm, klimakterik), kofeinli i\u00e7kil\u0259r, narkotik madd\u0259l\u0259r, alkoqollu i\u00e7kil\u0259r, sosial amill\u0259r v\u0259 s.<\/p>\n

Yuxunun kifay\u0259t q\u0259d\u0259r olmamas\u0131 insan orqanizminin infeksiyalara qar\u015f\u0131 h\u0259ssasl\u0131\u011f\u0131n\u0131n n\u0259tic\u0259si ola bil\u0259r. Orqanizmi patogenl\u0259rd\u0259n effektiv v\u0259 davaml\u0131 \u015f\u0259kild\u0259 qorumaq \u00fc\u00e7\u00fcn immunitet sistemimizin d\u00fczg\u00fcn istirah\u0259t\u0259 ehtiyac\u0131 var.<\/p>\n

\u0130nsan orqanizmini patogenl\u0259rd\u0259n effektiv v\u0259 davaml\u0131 \u015f\u0259kild\u0259 qorumaq \u00fc\u00e7\u00fcn immunitet sistemimizin d\u0259 rahat v\u0259 dol\u011fun yuxuya ehtiyac\u0131 var. Yuxusuzluq, h\u0259m\u00e7inin immun sisteminin \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 z\u0259ifl\u0259m\u0259sin\u0259 s\u0259b\u0259b olur, insan orqanizmini h\u0259ssas edir v\u0259 m\u00fcxt\u0259lif x\u0259st\u0259likl\u0259rin \u0259m\u0259l\u0259 g\u0259lm\u0259sin\u0259 \u015f\u0259rait yarad\u0131r.<\/p>\n

Yet\u0259rsiz yuxu art\u0131q \u00e7\u0259ki, piyl\u0259nm\u0259 v\u0259 diabet riskini art\u0131r\u0131r. \u0130nsulin hormonu qanda \u015f\u0259k\u0259rin normada qalmas\u0131na xidm\u0259t edir. Ancaq yuxusuzluq bu prosesi pozur. Gec\u0259 4-5 saat yatan insanlar\u0131n \u0259ks\u0259riyy\u0259tind\u0259 insulin m\u00fcqavim\u0259tinin artmas\u0131 m\u00fc\u015fahid\u0259 olunur. N\u0259tic\u0259d\u0259 is\u0259 2-ci tip diabet \u0259m\u0259l\u0259 g\u0259l\u0259 bil\u0259r, v\u0259 dig\u0259r hormonlar\u0131n da ritmi pozulur.<\/p>\n

H\u0259r gec\u0259 sad\u0259c\u0259 1-2 saat daha az yatmaq \u00fcr\u0259k d\u00f6y\u00fcnt\u00fcl\u0259rinin say\u0131n\u0131 v\u0259 qan t\u0259zyiqini art\u0131r\u0131r. \u00c7\u00fcnki sinir sistemimizin bir qismi yuxu \u0259ksikliyin\u0259 ba\u015fqa c\u00fcr t\u0259sir edir. Bu zaman qanda stress hormonu deyil\u0259n kortizol art\u0131r. Bir m\u00fcdd\u0259t sonra damar s\u0259rtliyi, infarkt v\u0259 insult riski arta bil\u0259r.<\/p>\n

S\u00fcr\u0259tli olaraq pozulan v\u0259 ya azalan yuxu, \u0259sas\u0259n d\u0259 d\u0259rin yuxu probleml\u0259ri sinir sisteminin degenerativ x\u0259st\u0259likl\u0259rin\u0259 g\u0259tirib \u00e7\u0131xar\u0131r. D\u0259rin yuxu yadda\u015fa, konsentrasiyaya v\u0259 q\u0259rar q\u0259bul etm\u0259 prosesl\u0259rin\u0259 birba\u015fa t\u0259sir g\u00f6st\u0259rir, eyni zamanda g\u00fcn \u0259rzind\u0259 al\u0131nan m\u0259lumat\u0131 qism\u0259n emal etm\u0259y\u0259 k\u00f6m\u0259k edir. Bundan \u0259lav\u0259, insan orqanizmi \u0259sas\u0259n yuxuda oldu\u011fu zaman yaralar\u0131 b\u0259rpa edir, z\u0259r\u0259rli madd\u0259l\u0259ri k\u0259narla\u015fd\u0131r\u0131r v\u0259 sa\u011falma prosesl\u0259rini ba\u015flay\u0131r.<\/p>\n

Sa\u011flam yuxu b\u00f6y\u00fcm\u0259 hormonu \u00fc\u00e7\u00fcn d\u0259 \u00e7ox \u00f6n\u0259mlidir. Bu hormon say\u0259sind\u0259 \u0259z\u0259l\u0259 v\u0259 s\u00fcm\u00fck k\u00fctl\u0259sinin b\u00f6y\u00fcm\u0259si ba\u015f verir. Yuxu poz\u011funluqlar\u0131nda, b\u00fct\u00fcn bu prosesl\u0259r n\u0259zar\u0259td\u0259n \u00e7\u0131x\u0131r. Yetkinlik ya\u015f\u0131na \u00e7atan insanlar \u00fc\u00e7\u00fcn normal yuxu rejimi \u0259v\u0259zolunmazd\u0131r. Yuxu d\u0259rinin t\u0259rav\u0259tli g\u00f6r\u00fcnm\u0259si v\u0259 d\u0259ri h\u00fcceyr\u0259l\u0259rinin yenil\u0259nm\u0259sind\u0259 x\u00fcsusi rol oynay\u0131r.<\/p>\n

– Yuxusuzlu\u011fu nec\u0259 aradan qald\u0131rmaq olar?<\/strong><\/p>\n

– Yuxusuzlu\u011fun m\u00fcalic\u0259sind\u0259 \u0259vv\u0259lc\u0259 bunun s\u0259b\u0259bini ara\u015fd\u0131rmaq laz\u0131md\u0131r. Yuxusuzlu\u011fun s\u0259b\u0259bi h\u0259r hans\u0131 bir x\u0259st\u0259likdirs\u0259, o zaman diqq\u0259tinizi h\u0259min x\u0259st\u0259liyin m\u00fcalic\u0259sin\u0259 y\u00f6n\u0259ltm\u0259lisiniz. B\u0259z\u0259n x\u0259st\u0259l\u0259r h\u0259kim t\u00f6vsiy\u0259si olmadan m\u00fcxt\u0259lif yuxug\u0259tirici vasit\u0259l\u0259r istifad\u0259 edirl\u0259r. Bu c\u00fcr yana\u015fmalar zamanla m\u00fcxt\u0259lif probleml\u0259r\u0259 g\u0259tirib \u00e7\u0131xar\u0131r.<\/p>\n

Yuxusuzlu\u011fu aradan qald\u0131rmaq \u00fc\u00e7\u00fcn yuxu v\u0259 oyaql\u0131q balans\u0131n\u0131n nizamlanmas\u0131, aktiv h\u0259yat t\u0259rzi, t\u0259miz havada g\u0259zinti olduqca vacibdir. H\u0259m\u00e7inin, son qida q\u0259bulunun yatmazdan \u0259n az\u0131 3-4 saat \u0259vv\u0259l olmas\u0131 t\u00f6vsiy\u0259 olunur.<\/p>\n","protected":false},"excerpt":{"rendered":"

– Nahid doktor, \u00f6nc\u0259 bilm\u0259k ist\u0259rdik ki, yuxu insan orqanizminin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn n\u0259 q\u0259d\u0259r vacibdir? – Yuxu \u0259traf m\u00fchit\u0259 reaksiyalar\u0131n azalmas\u0131 il\u0259 m\u00fc\u015fayi\u0259t olunan t\u0259bii fizioloji prosesdir. Tibbin v\u0259 neyrobiologiyan\u0131n yuxunun t\u0259dqiqat\u0131na v\u0259 m\u00fcalic\u0259sin\u0259 baxan sah\u0259si Somnologiya adlan\u0131r. \u0130nsan \u00f6mr\u00fcn\u00fcn 1\/3 hiss\u0259si yuxuda ke\u00e7ir. Yuxu zaman\u0131 orqanizm enerjini b\u0259rpa edir v\u0259 immuniteti art\u0131r\u0131r. Normal yuxu ald\u0131qdan sonra \u00f6z\u00fcm\u00fcz\u00fc g\u00fcmrah v\u0259 enerji dolu hiss edirik. Kifay\u0259t q\u0259d\u0259r yuxu almayanlar is\u0259 g\u00fcn \u0259rzind\u0259 \u00f6zl\u0259rini yor\u011fun v\u0259 hals\u0131z hiss edir, diqq\u0259ti c\u0259ml\u0259m\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259kirl\u0259r. Yuxu zaman\u0131 immunitet sistemimiz orqanizm \u00fc\u00e7\u00fcn \u00e7ox faydal\u0131…<\/p>\n","protected":false},"author":2,"featured_media":721221,"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\/2024\/05\/bd1883c7d633de14262514eca6dfb636.jpg",850,500,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636.jpg",850,500,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636.jpg",850,500,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636-621x365.jpg",621,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636-840x494.jpg",640,376,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636.jpg",850,500,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636.jpg",850,500,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/05\/bd1883c7d633de14262514eca6dfb636.jpg",850,500,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":"– Nahid doktor, \u00f6nc\u0259 bilm\u0259k ist\u0259rdik ki, yuxu insan orqanizminin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn n\u0259 q\u0259d\u0259r vacibdir? – Yuxu \u0259traf m\u00fchit\u0259 reaksiyalar\u0131n azalmas\u0131 il\u0259 m\u00fc\u015fayi\u0259t olunan t\u0259bii fizioloji prosesdir. Tibbin v\u0259 neyrobiologiyan\u0131n yuxunun t\u0259dqiqat\u0131na v\u0259 m\u00fcalic\u0259sin\u0259 baxan sah\u0259si Somnologiya adlan\u0131r. \u0130nsan \u00f6mr\u00fcn\u00fcn 1\/3 hiss\u0259si yuxuda ke\u00e7ir. Yuxu zaman\u0131 orqanizm enerjini b\u0259rpa edir v\u0259 immuniteti art\u0131r\u0131r. Normal…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/721220"}],"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=721220"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/721220\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/721221"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=721220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=721220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=721220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}