{"id":54940,"date":"2012-02-03T17:42:43","date_gmt":"2012-02-03T14:42:43","guid":{"rendered":"http:\/\/epochtimestr.com\/?p=54940"},"modified":"2013-03-28T15:07:49","modified_gmt":"2013-03-28T12:07:49","slug":"saglikli-uyku-icin-antik-ilim-bolum-1","status":"publish","type":"post","link":"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Uyku i\u00e7in Antik \u0130lim (B\u00f6l\u00fcm 1)"},"content":{"rendered":"

\u0130yi Uyku i\u00e7in Antik \u0130lim<\/span><\/h1>\n
\"\"<\/a>
\u0130yi uyku i\u00e7in d\u00fczenli olarak ayn\u0131 saatlerde yat\u0131p ayn\u0131 saatlerde kalkmak gerekir<\/figcaption><\/figure>\n

\u0130nsanlar hayatlar\u0131n\u0131n \u00fc\u00e7te birini uyuyarak ge\u00e7irirler. \u0130yi uyku<\/em> sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmekte \u00f6nemli bir rol oynar.<\/span><\/p>\n

Uyurken neler oluyor? Uyku<\/em> s\u00fcresince v\u00fccut gev\u015fer, kendini onar\u0131r ve yeniler. \u0130yi bir uyku<\/em> ald\u0131ktan sonra, insanlar tazelenmi\u015f olarak uyan\u0131rlar. Bunun sebebi uyku<\/em> boyunca v\u00fccudun kendini yenilemi\u015f olmas\u0131d\u0131r. \u00d6rne\u011fin uyku<\/em> boyunca v\u00fccut, ya\u011flar\u0131n yanmas\u0131nda ve kaslar\u0131n geli\u015fiminde b\u00fcy\u00fck \u00f6nemi olan hormonlar\u0131 \u00fcretir.<\/span><\/p>\n

Uyku<\/em> s\u00fcrecinde ayn\u0131 zamanda ba\u011f\u0131\u015f\u0131kl\u0131k sistemi karma\u015f\u0131k bir d\u00fczenlemeden ge\u00e7er. \u00c7al\u0131\u015fmalar g\u00f6stermi\u015ftir ki insanlar uykular\u0131n\u0131 alamad\u0131klar\u0131nda veya uykular\u0131 kronik olarak b\u00f6l\u00fcnd\u00fc\u011f\u00fcnde, T h\u00fccreleri azal\u0131r, ve ate\u015fli sitokinleri artar. B\u00f6ylelikle so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve gribe \u00e7ok meyilli hale gelirler.<\/span><\/p>\n

Derin uyku<\/em> s\u00fcrecinde, kaslar rahatlar ve kan damarlar\u0131 geni\u015fler, daha iyi kan dola\u015f\u0131m\u0131 sa\u011flan\u0131r ve beyin bilgileri i\u015flemden ge\u00e7irir. Dolay\u0131s\u0131yla, uyku<\/em> pasif bir s\u00fcre\u00e7 de\u011fil aksine olduk\u00e7a aktif bir s\u00fcre\u00e7 ve ya\u015fam\u0131m\u0131z\u0131n b\u00fct\u00fcnleyici bir par\u00e7as\u0131d\u0131r. Uykunun zaman kayb\u0131 oldu\u011funu d\u00fc\u015f\u00fcnen ki\u015filer, uyku<\/em> s\u00fcrecini azaltmak i\u00e7in yapay yollara ba\u015fvurdu\u011funda sa\u011fl\u0131klar\u0131nda \u00f6nemli bir d\u00fc\u015f\u00fc\u015f ya\u015fayacaklard\u0131r.<\/span><\/p>\n

\n

\u0130yi Uyku i\u00e7in Ne kadar Uyumal\u0131?<\/span><\/h2>\n<\/blockquote>\n

Ne kadar uyuman\u0131z gerekti\u011fi ya\u015f\u0131n\u0131za g\u00f6re de\u011fi\u015fir. Ki\u015fi ne kadar ya\u015fl\u0131ysa o kadar az uykuya ihtiyac\u0131 olur. Bir bebek 14-15 saat uykuya ihtiya\u00e7 duyar; yeni y\u00fcr\u00fcmeye ba\u015flayan bir \u00e7ocuk 12-14 saat uykuya ihtiya\u00e7 duyar; okul \u00e7a\u011f\u0131na gelen \u00e7ocuklar 10-11 saat; yeti\u015fkinler 7-9 saat aras\u0131nda uykuya ihtiya\u00e7 duyarlar.<\/span><\/p>\n

Kronik olarak uykusunu tam alamayan insanlar s\u00fcrekli olarak d\u00fc\u015f\u00fck kaliteli uyku<\/em> al\u0131rlar. Hamile kad\u0131nlar daha fazla uykuya ihtiya\u00e7 duyarlar. Ya\u015fl\u0131 insanlar\u0131n uykular\u0131 kesik kesiktir ve g\u00fcnd\u00fczleri ara ara k\u0131sa uykulara ihtiya\u00e7 duyarlar.<\/span><\/p>\n

Genel olarak 6 saatten az uyuyan veya 9 saatten fazla uyuyan insanlar\u0131n \u00f6m\u00fcrleri daha k\u0131sa olur.<\/span><\/p>\n

Son ara\u015ft\u0131rmalara g\u00f6re 48 veya 96 saat boyunca tam uyku<\/em> alamayan insanlar sinirlilik, sa\u00e7 d\u00f6k\u00fclmesi, uyku hali, endi\u015feli olma, depresif olma belirtileri g\u00f6sterdiler.<\/span><\/p>\n

G\u00fcn\u00fcm\u00fczde, ara\u015ft\u0131rmac\u0131lar uyku<\/em> azaltmalar\u0131yla ilgili deneylerin odak noktas\u0131n\u0131 de\u011fi\u015ftirdiler ve uykusunu tam alamayanlar\u0131n ne gibi tepkiler g\u00f6sterdiklerini incelediler, kimileri \u00e7ok hareketli huzursuz olurken kimilerinin ise g\u00fcn boyunca yorgun ve uykulu olduklar\u0131n\u0131 g\u00f6zlemlediler.<\/span><\/p>\n

Doktorlar bu tip hastalara ruhsal uyar\u0131c\u0131lar vererek sakin ve uyan\u0131k tutup tutamayacaklar\u0131n\u0131 merak ettiler. Di\u011fer bir soru ise bu tip hastalar\u0131n \u00a0sa\u011fl\u0131klar\u0131ndan ne kaybettikleri idi.<\/span><\/p>\n

\n

\u0130yi Uyku i\u00e7in En iyi Zaman<\/span><\/h3>\n<\/blockquote>\n

Son zamanlarda d\u00fczenli uyku<\/em> konusunda uzmanlar insanlara her zaman ayn\u0131 saatte yata\u011fa girip ayn\u0131 saatte uyanmalar\u0131n\u0131 tavsiye ediyorlar, hen\u00fcz \u00e7ok az ara\u015ft\u0131rmac\u0131 en iyi uyku zaman\u0131<\/em> hakk\u0131nda tavsiye verebiliyor.<\/span><\/p>\n

Stanford \u00dcniversitesinden Dr. Chritian Gulleminault, 1 hafta laboratuvarda kalan 8 erkekle bir \u00f6n \u00e7al\u0131\u015fma yapt\u0131. Ara\u015ft\u0131rmas\u0131 boyunca ki\u015filerin araba s\u00fcrerkenki, haf\u0131za testlerindeki ve uyan\u0131k kalma testlerindeki davran\u0131\u015flar\u0131 g\u00f6zlemlenir. 2 g\u00fcn boyunca 8,5 saat di\u011fer g\u00fcnlerde ise sadece 4 saat uyumalar\u0131na izin verilir.<\/span><\/p>\n

Bir grup 7 g\u00fcn boyunca ak\u015fam 10:30\u2019dan sabah 2:30\u2019a kadar, di\u011fer grup sabah 2:15\u2019ten sabah 6:15\u2019e kadar uyur. Tahmin edilebilece\u011fi gibi, uyku s\u0131n\u0131rland\u0131r\u0131lmas\u0131 t\u00fcm kat\u0131l\u0131mc\u0131lar\u0131 etkiledi. Uyan\u0131kl\u0131k sonu\u00e7lar\u0131 4 saatlik uyku ile 8,5 saatlik uyku aras\u0131nda inan\u0131lmaz derecede farkl\u0131 olur.<\/span><\/p>\n

Fakat sonu\u00e7lar 4 saat uyuyan iki grup aras\u0131nda da olduk\u00e7a farkl\u0131d\u0131r. Erken yatan grubun uyan\u0131kl\u0131k\u00a0 ve sa\u011fl\u0131k durumlar\u0131 di\u011fer ge\u00e7 yatan gruba g\u00f6re \u00e7ok daha iyidir. Erken yatan grup ayr\u0131ca uyku verimlili\u011fi a\u00e7\u0131s\u0131ndan (4 saatlik zaman s\u00fcrecinde al\u0131nan uykunun verimlilik y\u00fczdesi bak\u0131m\u0131ndan) ve uykuya dalma s\u00fcreci a\u00e7\u0131s\u0131ndan di\u011fer gruba g\u00f6re \u00e7ok daha iyi oranlara sahipti.<\/span><\/p>\n

Bu ara\u015ft\u0131rma sonu\u00e7lar\u0131 en iyi uyku zaman\u0131n\u0131n<\/em> hangisi oldu\u011funu belirlemede yeterli de\u011fildir fakat farkl\u0131 zamanlarda uyuman\u0131n farkl\u0131 sonu\u00e7lar do\u011furdu\u011funu tespit etmi\u015ftir.<\/span><\/p>\n

Dr. Jingduan Yang \u00c7in T\u0131bb\u0131nda d\u00f6rd\u00fcnc\u00fc jenerasyon e\u011fitmen ve uygulay\u0131c\u0131 ayn\u0131 zamanda sertifikal\u0131 bir psikiyatristtir. New York, Penisilvanya, ve New Jersey\u2019de e\u011fitmenlik yapm\u0131\u015ft\u0131r. Websitesi \u00a0taoinstitute.com<\/em><\/span><\/a>\u2019dir.<\/em><\/span><\/p>\n

Bu Dr. Jingduan Yang\u2019\u0131n 3 b\u00f6l\u00fcmden olu\u015fan serisinin ilk b\u00f6l\u00fcm\u00fcd\u00fcr.<\/p>\n

\u0130ngilizce Metin: Ancient Wisdom for Healthy Sleep (Part 1)<\/span><\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130yi Uyku i\u00e7in Antik \u0130lim \u0130nsanlar hayatlar\u0131n\u0131n \u00fc\u00e7te birini uyuyarak ge\u00e7irirler. \u0130yi uyku sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmekte \u00f6nemli bir rol oynar. Uyurken neler oluyor? Uyku s\u00fcresince v\u00fccut gev\u015fer, kendini onar\u0131r ve yeniler. \u0130yi bir uyku ald\u0131ktan sonra, insanlar tazelenmi\u015f olarak uyan\u0131rlar. Bunun sebebi uyku boyunca v\u00fccudun kendini yenilemi\u015f olmas\u0131d\u0131r. \u00d6rne\u011fin uyku boyunca v\u00fccut, ya\u011flar\u0131n yanmas\u0131nda […]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_yoast_wpseo_focuskw_text_input":""},"categories":[1900,19],"tags":[3526,3524,3525],"yoast_head":"\nSa\u011fl\u0131kl\u0131 Uyku i\u00e7in Antik \u0130lim (B\u00f6l\u00fcm 1) - The Epoch Times TR<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sa\u011fl\u0131kl\u0131 Uyku i\u00e7in Antik \u0130lim (B\u00f6l\u00fcm 1) - The Epoch Times TR\" \/>\n<meta property=\"og:description\" content=\"\u0130yi Uyku i\u00e7in Antik \u0130lim \u0130nsanlar hayatlar\u0131n\u0131n \u00fc\u00e7te birini uyuyarak ge\u00e7irirler. \u0130yi uyku sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmekte \u00f6nemli bir rol oynar. Uyurken neler oluyor? Uyku s\u00fcresince v\u00fccut gev\u015fer, kendini onar\u0131r ve yeniler. \u0130yi bir uyku ald\u0131ktan sonra, insanlar tazelenmi\u015f olarak uyan\u0131rlar. Bunun sebebi uyku boyunca v\u00fccudun kendini yenilemi\u015f olmas\u0131d\u0131r. \u00d6rne\u011fin uyku boyunca v\u00fccut, ya\u011flar\u0131n yanmas\u0131nda […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1\" \/>\n<meta property=\"og:site_name\" content=\"The Epoch Times TR\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/theepochtimestr\" \/>\n<meta property=\"article:published_time\" content=\"2012-02-03T14:42:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2013-03-28T12:07:49+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/iyi-uyku-i\u00e7in.jpg\" \/>\n<meta name=\"author\" content=\"Ipek K\u00f6kl\u00fc\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheEpochTimesTR\" \/>\n<meta name=\"twitter:site\" content=\"@TheEpochTimesTR\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ipek K\u00f6kl\u00fc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1#article\",\"isPartOf\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1\"},\"author\":{\"name\":\"Ipek K\u00f6kl\u00fc\",\"@id\":\"https:\/\/epochtimestr.com\/#\/schema\/person\/cb975c2e1e5be974d046664ac3c9ced3\"},\"headline\":\"Sa\u011fl\u0131kl\u0131 Uyku i\u00e7in Antik \u0130lim (B\u00f6l\u00fcm 1)\",\"datePublished\":\"2012-02-03T14:42:43+00:00\",\"dateModified\":\"2013-03-28T12:07:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1\"},\"wordCount\":824,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/epochtimestr.com\/#organization\"},\"keywords\":[\"en iyi uyku zaman\u0131\",\"iyi uyku i\u00e7in\",\"uyku\"],\"articleSection\":[\"Geleneksel \u00c7in T\u0131bb\u0131\",\"Sa\u011fl\u0131k\"],\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1\",\"url\":\"https:\/\/epochtimestr.com\/index.php\/saglikli-uyku-icin-antik-ilim-bolum-1\",\"name\":\"Sa\u011fl\u0131kl\u0131 Uyku i\u00e7in Antik \u0130lim (B\u00f6l\u00fcm 1) - 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