{"id":6125,"date":"2023-11-11T15:05:46","date_gmt":"2023-11-11T15:05:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6125"},"modified":"2023-11-11T15:05:52","modified_gmt":"2023-11-11T15:05:52","slug":"a-good-sleep-can-enhance-the-life-span","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/a-good-sleep-can-enhance-the-life-span\/","title":{"rendered":"\u0130YI BIR UYKU YA\u015eAM S\u00dcRESINI ARTIRABILIR"},"content":{"rendered":"<\/p>\n<p><span>Uzmanlar, kaliteli uykunun neden bir numaral\u0131 \u00e7\u00f6z\u00fcn\u00fcrl\u00fck oldu\u011funu ortaya \u00e7\u0131kard\u0131\u00a0<\/span><span>Gerekir<\/span><span>\u00a0ayarlamak ve neden daha iyi konsantrasyon, daha g\u00fc\u00e7l\u00fc bir bellek ve daha uzun bir ya\u015fam yol a\u00e7abilir.<\/span><\/p>\n<p>Avustralya&#8217;da yap\u0131lan bir \u00e7al\u0131\u015fmada 10.000 kad\u0131n, uyku g\u00fc\u00e7l\u00fc\u011f\u00fc ya\u015fayanlar\u0131n on y\u0131l sonra devam eden sorunlar\u0131 10 kat daha fazla ya\u015fad\u0131klar\u0131n\u0131 ortaya koydu.<\/p>\n<p>Bunu g\u00f6z \u00f6n\u00fcnde bulundurarak, her gece sekiz saatlik kapal\u0131 saat inand\u0131rma n\u0131z hi\u00e7 bu kadar \u00f6nemli olmam\u0131\u015ft\u0131.<\/p>\n<p><strong>1. Uyku haf\u0131zay\u0131 g\u00fc\u00e7lendirir<\/strong><\/p>\n<p>Erken yatman\u0131z\u0131 sa\u011flamak sadece daha iyi hissetmenizi sa\u011flamaz, \u00e7\u00fcnk\u00fc haf\u0131zan\u0131z\u0131 geli\u015ftirmeye de yard\u0131mc\u0131 olabilir.<\/p>\n<p>Jen yay\u0131na verdi\u011fi deme\u00e7te, &#8220;Gece boyunca ger\u00e7ekle\u015fen konsolidasyon ad\u0131 verilen bir s\u00fcre\u00e7te, beyniniz siz uyurken haf\u0131za becerilerini uygulamak ve \u00f6\u011frenmek i\u00e7in iki kat \u00e7al\u0131\u015f\u0131r.&#8221; dedi.<\/p>\n<p>Bu y\u00fczden insanlar genellikle b\u00fcy\u00fck bir test veya s\u0131nav \u00f6ncesinde bol dinlenme almak i\u00e7in iyi bir fikir oldu\u011funu s\u00f6yl\u00fcyorlar.<\/p>\n<p><strong>2. Uyku sa\u011fl\u0131kl\u0131 beslenme te\u015fvik<\/strong><\/p>\n<p>E\u011fer hi\u00e7 bitkin ve sadece \u00e7ikolata b\u00fct\u00fcn bir blok teneff\u00fcs oldum, o zaman yorgun oldu\u011funuzda, daha fazla ve k\u00f6t\u00fc yemek olas\u0131d\u0131r bileceksiniz.<\/p>\n<p>Jen uyku ve metabolizma \u00f6z\u00fcnde ba\u011flant\u0131l\u0131 ve beynin ayn\u0131 b\u00f6l\u00fcmleri taraf\u0131ndan tahrik \u00e7\u00fcnk\u00fc bu oldu\u011funu s\u00f6yledi.<\/p>\n<p>Yorgun oldu\u011funuzda, i\u015ftah\u0131n\u0131z\u0131 art\u0131ran hormon daha aktif hale gelir, tatl\u0131lar, \u00e7ikolata ve k\u0131zarm\u0131\u015f g\u0131da istemek i\u00e7in lider.<\/p>\n<p><span>Gecede bir saat uyku ekstra 30 dakika i\u00e7in ama\u00e7 ve bel k\u00fc\u00e7\u00fcltmek izleyin.<\/span><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2019\/12\/29\/04\/22758332-7833735-image-a-33_1577594254391.jpg\" alt=\"Sleep can help to stop you from getting sick, because it fortifies our immune system, producing protein molecules that aid us in the fight against infections and colds (stock image)\" width=\"634\" height=\"423\" \/><\/p>\n<p>Uyku hastalanman\u0131z\u0131 engellemeye yard\u0131mc\u0131 olabilir, \u00e7\u00fcnk\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendirir, enfeksiyonlara ve so\u011fuk alg\u0131nl\u0131\u011f\u0131na kar\u015f\u0131 m\u00fccadelede bize yard\u0131mc\u0131 olan protein molek\u00fclleri \u00fcretir (stok g\u00f6r\u00fcnt\u00fcs\u00fc)<\/p>\n<p><strong>3. Uyku iltihab\u0131 azalt\u0131r<\/strong><\/p>\n<p>Bunu beklemeyin iken, Jen \u00e7al\u0131\u015fmalar az gece 6-8 saat uyku yeti\u015fkinlerin artan inflamasyon e\u011filimli oldu\u011funu g\u00f6stermi\u015ftir &#8220;dedi.<\/p>\n<p>&#8216;Uyku geri yard\u0131mc\u0131 olur, m\u00fccadele ve v\u00fccudun iltihab\u0131 frenlemek &#8211; do\u011frudan kalp hastal\u0131\u011f\u0131 ile ilgili, diyabet ve erken ya\u015flanma,&#8217; dedi.<\/p>\n<p>E\u011fer hi\u00e7 g\u00fczellik uyku suuydunuz, o neden ger\u00e7ek bir \u015fey oldu\u011funu hat\u0131rlatt\u0131.<\/p>\n<p>Onsuz, haggard ve rahats\u0131z g\u00f6r\u00fcnecektir &#8211; hem i\u00e7 te ve d\u0131\u015fta.<\/p>\n<p><strong>4. Uyku daha uzun ya\u015famak yard\u0131mc\u0131 olur\u00a0<\/strong><strong>\u00a0<\/strong><\/p>\n<p>Baz\u0131lar\u0131 bunun bir efsane oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyor, ama ara\u015ft\u0131rmalar daha fazla uyuyanlar\u0131n yolda sa\u011fl\u0131k sorunlar\u0131 yla daha az kar\u015f\u0131lar\u0131na ka\u00e7ma olas\u0131l\u0131klar\u0131n\u0131 dikte etti\u011fi i\u00e7in \u2013 ve bu daha uzun bir ya\u015fama yol a\u00e7abilir.<\/p>\n<p id=\"ext-gen27\">Dikkatinizin kapal\u0131 oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, ne kadar ald\u0131\u011f\u0131n\u0131z\u0131 g\u00f6rmek i\u00e7in bir uyku izleme uygulamas\u0131 deneyebilirsiniz.<\/p>\n<p><strong>5. Uyku konsantrasyonu ve \u00fcretkenli\u011fi art\u0131r\u0131r<\/strong><\/p>\n<p>2020 y\u0131l\u0131nda ofiste daha odakl\u0131 ve \u00fcretken olmak istiyorsan\u0131z, uykunuza bakmaktan daha k\u00f6t\u00fcs\u00fcn\u00fc yapabilirsiniz.<\/p>\n<p>&#8216;Uyku yoksunlu\u011fu bili\u015f bozar, konsantrasyonu \u015fiddetlendirir, dikkat s\u00fcresini k\u0131salt\u0131r ve reflekslerimizi yava\u015flat\u0131r,&#8217; Jen dedi.<\/p>\n<p>Di\u011fer taraftan, iyi miktarda uyku sizi daha uyan\u0131k ve i\u015fleri halletmekte daha iyi hale getirebilir.<\/p>\n<p><strong>6. Uyku ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir<\/strong><\/p>\n<p>Ko\u015farken, bu genellikle yeterince uyuyamad\u0131\u011f\u0131n i\u00e7indir.<\/p>\n<p>Uyku enfeksiyonlar ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 ile m\u00fccadelede bize yard\u0131mc\u0131 protein molek\u00fclleri \u00fcreten, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir olmas\u0131d\u0131r.<\/p>\n<p>I\u015f\u0131\u011f\u0131 s\u00f6nd\u00fcrmeden \u00f6nce kendinizi a\u015fa\u011f\u0131 r\u00fczgar i\u00e7in izin vermek i\u00e7in iyi bir yatma zaman\u0131 rutin kurun.<\/p>\n<p><strong>7. Uyku ruh geli\u015ftirir<\/strong><\/p>\n<p>Jen uykusuzluk ve depresyon aras\u0131ndaki ba\u011flant\u0131y\u0131 g\u00f6stermi\u015ftir &#8216;say\u0131s\u0131z \u00e7al\u0131\u015fmalar&#8217; vurgulad\u0131 &#8211; ve &#8216;geli\u015ftirilmi\u015f uyku d\u00fczeni ruhsal sa\u011fl\u0131k belirtileri hafifletmeye yard\u0131mc\u0131 olabilir&#8217; dedi.<\/p>\n<p><strong>8. Uyku ya\u015fam kalitenizi art\u0131r\u0131r<\/strong><\/p>\n<p>Son olarak, iyi bir uyku hayat\u0131n\u0131z\u0131n genel kalitesini art\u0131rmak harikalar \u00e7al\u0131\u015fabilir.<\/p>\n<p>\u0130yi uyudu\u011funda Jen daha iyi etkile\u015fim kurabilece\u011finizi, daha \u00fcretken oldu\u011funuzu ve hem ki\u015fisel hem de profesyonel bir ortamda daha iyi performans g\u00f6sterdi\u011finizi s\u00f6yledi.<\/p>\n<p>&#8216;\u0130yi bir gece uykusu bize en az 4-5 uyku d\u00f6ng\u00fcleri -derin uyku ve h\u0131zl\u0131 g\u00f6z hareketi (REM) s\u0131ras\u0131nda biz r\u00fcya olu\u015fan deneyimi sa\u011flayacakt\u0131r,&#8217; dedi.<\/p>\n<p id=\"ext-gen28\">Bu 4-5 d\u00f6ng\u00fcleri almak i\u00e7in, kesinlikle alt\u0131 ila sekiz saat aras\u0131nda olsun emin olmak gerekir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Uzmanlar, kaliteli uykunun neden bir numaral\u0131 \u00e7\u00f6z\u00fcn\u00fcrl\u00fck oldu\u011funu ortaya \u00e7\u0131kard\u0131\u00a0Gerekir\u00a0ayarlamak ve neden daha iyi konsantrasyon, daha g\u00fc\u00e7l\u00fc bir bellek ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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