{"id":17835,"date":"2014-12-17T08:07:54","date_gmt":"2014-12-17T05:07:54","guid":{"rendered":"https:\/\/new.digital.biz.tr\/?p=17835"},"modified":"2023-04-14T16:34:53","modified_gmt":"2023-04-14T13:34:53","slug":"duzenli-bir-uyku-ve-bagisiklik-sisteminiz","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/duzenli-bir-uyku-ve-bagisiklik-sisteminiz\/","title":{"rendered":"D\u00fczenli Bir Uyku ve Ba\u011f\u0131\u015f\u0131kl\u0131k Sisteminiz"},"content":{"rendered":"\t\t
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G\u00fcnden kazanmak i\u00e7in uykusundan k\u0131sanlardan m\u0131s\u0131n\u0131z? O halde size k\u00f6t\u00fc bir haberimiz var; uykunuzdan \u00e7ald\u0131\u011f\u0131n\u0131z her saat bedeninizin 24 saatlik uyku ritmine ve d\u00fczenine olumsuz bir katk\u0131 anlam\u0131na geliyor. Daha sa\u011fl\u0131kl\u0131 ve daha uzun bir ya\u015fam i\u00e7in uykunuzu ve uykuya ay\u0131rd\u0131\u011f\u0131n\u0131z saatleri \u00f6nceli\u011finiz haline getirin. <\/p>\n

\u0130nsanlar\u0131n 24 saat s\u00fcren biyolojik saatine verilen isim olan ve \u0131\u015f\u0131k, beden \u0131s\u0131s\u0131 gibi fakt\u00f6rlerden kolayca etkilenen \u201cSirkadyen Ritm\u201d hormon sal\u0131n\u0131m\u0131m\u0131z\u0131, h\u00fccre yenilenmesini, beden \u0131s\u0131s\u0131n\u0131, i\u015ftah durumumuzu, fiziksel ve zihinsel anlamda zindeli\u011fimizi ve uykumuzun kalitesini etkiler.<\/p>\n

Beynimizin bir b\u00f6l\u00fcm\u00fcnde yer alan sirkadyen saatimiz, retinadan gelen bilgiler \u0131\u015f\u0131\u011f\u0131nda g\u00fcn ve gecelerin uzunlu\u011fu hakk\u0131nda bilgi sahibi olur, bu bilgiyi yorumlar ve pineal bezlerimize aktar\u0131r. Bu sayede bedenimiz sirkadyen saatimizden ald\u0131\u011f\u0131 bilgiler ile hareket etmeye, g\u00fcn \u0131\u015f\u0131\u011f\u0131nda daha fazla serotonin, adrenalin ve kortizol hormonu salg\u0131lamaya ba\u015flar. Sabahlar\u0131 uyanmak ve harekete ge\u00e7mek gibi eylemler i\u015fte bu hormonlar sayesinde m\u00fcmk\u00fcn olur.<\/p>\n

G\u00fcn \u0131\u015f\u0131\u011f\u0131 ak\u015fam saatlerine do\u011fru azalmaya ba\u015flad\u0131\u011f\u0131nda g\u00fcnd\u00fcz saatlerinde salg\u0131lanan serotonin hormonu yerini uyku hormonu olarak bilinen melatonine b\u0131rak\u0131r, aktif olan di\u011fer hormonlar\u0131n sal\u0131n\u0131m\u0131 yava\u015flar ve beden \u0131s\u0131m\u0131z d\u00fc\u015f\u00fc\u015fe ge\u00e7er. Gece boyunca salg\u0131lanmaya devem eden melatonin beynimiz g\u00f6z kapaklar\u0131m\u0131z sayesinde yeniden g\u00fcn \u0131\u015f\u0131\u011f\u0131na kavu\u015funcaya kadar devam eder.<\/p>\n

Denge bozulursa<\/strong>
\nDo\u011fa taraf\u0131ndan kurulmu\u015f olan bu m\u00fckemmel denge \u00e7evre ve iklim de\u011fi\u015fikli\u011fi, seyahat, hastal\u0131k, g\u00fcnl\u00fck rutinde ya\u015fanan de\u011fi\u015fimler sonucu de\u011fi\u015fimler g\u00f6sterebilir. \u00d6rne\u011fin iki farkl\u0131 saat dilimi aras\u0131nda seyahat eden herkes \u201cjet lag\u201d olarak bilinen yorgunluk, uykusuzluk, beslenme d\u00fczeninde de\u011fi\u015fiklik, denge bozuklu\u011fu ve sindirim sisteminde aksamalar gibi etkileri deneyimleyebilir.<\/p>\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemimiz \u00fczerindeki etkileri<\/strong>
\nBelirli ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri uyku s\u0131ras\u0131nda art\u0131\u015f g\u00f6sterir ve bu sayede gece onar\u0131m ve iyile\u015fme a\u00e7\u0131s\u0131ndan en m\u00fckemmel zamand\u0131r. Ayr\u0131ca, uyku hormonu olarak bilinen melatonin serbest radikaller ve di\u011fer toksinlerle sava\u015fan m\u00fckemmel bir antioksidand\u0131r. Bu sebeplei kaliteli bir uyku, sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin yap\u0131 ta\u015flar\u0131n\u0131n ba\u015f\u0131nda gelir.<\/p>\n

Ritmimizi nas\u0131l koruruz?<\/strong><\/p>\n

    \n
  • G\u00fcn boyunca uyan\u0131k olun: G\u00fcn \u0131\u015f\u0131\u011f\u0131 sirkadyen ritmimiz \u00fczerinde etkili olan fakt\u00f6rlerin ba\u015f\u0131nda gelir. Uyan\u0131k kalman\u0131z gereken saatlerde do\u011fal g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan faydalan\u0131n.<\/li>\n
  • Karanl\u0131kta uyuyun: Uyku hormonlar\u0131n\u0131zdan daha fazla faydalanmak i\u00e7in perdelerinizden veya uyku s\u0131ras\u0131nda takabilece\u011finiz g\u00f6z bantlar\u0131ndan yard\u0131m al\u0131n.<\/li>\n
  • G\u00fcn bat\u0131m\u0131n\u0131 takip edin: \u0130yi bir uyku i\u00e7in en ideal saat ak\u015fam 9:00\u2032dur. G\u00fcn bat\u0131m\u0131ndan yakla\u015f\u0131k iki saat sonra uyumaya programlan\u0131n.<\/li>\n
  • Uyku saatlerinizi d\u00fczene koyun: Ak\u015fam \u00f6\u011f\u00fcnlerinizi hafif tutmaya, stres dolu televizyon programlar\u0131ndan ka\u00e7\u0131nmaya, yorgunlu\u011funuzu geride b\u0131rakmaya ve rahat bir uyku d\u00fczeni kurmaya \u00f6zen g\u00f6sterin.<\/li>\n
  • G\u00fcne g\u00fczel ba\u015flay\u0131n: Her yeni g\u00fcne ba\u015flarken perdelerinizi a\u00e7\u0131n ve g\u00fcne\u015fi i\u00e7inize \u00e7ekin. E\u011fer imkan\u0131n\u0131z varsa birka\u00e7 dakika d\u0131\u015far\u0131da kalarak temiz hava almaya \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    G\u00fcnden kazanmak i\u00e7in uykusundan k\u0131sanlardan m\u0131s\u0131n\u0131z? O halde size k\u00f6t\u00fc bir haberimiz var; uykunuzdan \u00e7ald\u0131\u011f\u0131n\u0131z her saat bedeninizin 24 saatlik uyku ritmine ve d\u00fczenine olumsuz bir katk\u0131 anlam\u0131na geliyor. Daha sa\u011fl\u0131kl\u0131 ve daha uzun bir ya\u015fam i\u00e7in uykunuzu ve uykuya ay\u0131rd\u0131\u011f\u0131n\u0131z saatleri \u00f6nceli\u011finiz haline getirin.<\/p>\n","protected":false},"author":15,"featured_media":66757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[96],"tags":[],"class_list":["post-17835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-destekleyici-terapiler"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/17835","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=17835"}],"version-history":[{"count":0,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/17835\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/66757"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=17835"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=17835"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=17835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}