{"id":15319,"date":"2022-01-03T16:11:25","date_gmt":"2022-01-03T13:11:25","guid":{"rendered":"https:\/\/zdmaa.com\/cancer-support-8-health-habits-for-better-sleep\/"},"modified":"2022-01-03T23:02:32","modified_gmt":"2022-01-03T20:02:32","slug":"cancer-support-8-health-habits-for-better-sleep","status":"publish","type":"post","link":"https:\/\/zdmaa.com\/tr\/cancer-support-8-health-habits-for-better-sleep\/","title":{"rendered":"Kanser Deste\u011fi: Daha \u0130yi Uyku \u0130\u00e7in 8 Sa\u011fl\u0131kl\u0131 Al\u0131\u015fkanl\u0131k"},"content":{"rendered":"

Kanser Deste\u011fi: Daha \u0130yi Uyku \u0130\u00e7in 8 Sa\u011fl\u0131kl\u0131 Al\u0131\u015fkanl\u0131k<\/span><\/span><\/span><\/span><\/p>\n

\n

ABD Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri’nin (CDC) verilerine g\u00f6re, her \u00fc\u00e7 Amerikal\u0131 yeti\u015fkinden biri yeterince uyumuyor ve bu, \u00e7e\u015fitli sa\u011fl\u0131k riskleriyle ba\u011flant\u0131l\u0131 olarak, bir gecede yedi saatten az uyumak olarak tan\u0131mlan\u0131yor. <\/span>Yeterince uyumad\u0131\u011f\u0131n\u0131z zaman, Illinois Hastanesi’nde giri\u015fimsel g\u00f6\u011f\u00fcs hastal\u0131klar\u0131 ve akci\u011fer ve kritik bak\u0131m t\u0131bb\u0131 direkt\u00f6r\u00fc Abdul Hameed Al Rayes, MD, FCCP, daha fazla yorgun oldu\u011funuzu ve bili\u015fsel i\u015flevlerin, \u00f6zellikle de haf\u0131za ile ili\u015fkisi.<\/span><\/span><\/p>\n

Dr. Al Rayes, “Ayr\u0131ca yemek yeme iste\u011fini ve dolay\u0131s\u0131yla kilo al\u0131m\u0131n\u0131 art\u0131rabilecek bir hormonal bozulma olas\u0131l\u0131\u011f\u0131 da var” dedi. <\/span>Ek olarak, g\u00fcnde alt\u0131 saatten az uyumak, alt\u0131 ila sekiz saat uyumaya k\u0131yasla %12 daha y\u00fcksek erken \u00f6l\u00fcm riskiyle ba\u011flant\u0131l\u0131yd\u0131.<\/span><\/span><\/p>\n

uyku apnesi<\/span><\/span><\/h2>\n

Baz\u0131 insanlar i\u00e7in uyku apnesi, ger\u00e7ekten dinlendirici, y\u00fcksek kaliteli uyku eksikli\u011finden sorumlu olabilir. <\/span>Bu, \u00f6zellikle \u00f6nerilen yedi ila sekiz saat uyuyanlar ve hala uyan\u0131k ve huzursuz hissedenler aras\u0131nda ge\u00e7erlidir. <\/span>Dr. Al Rayes, “Obstr\u00fcktif uyku apnesi olan hastalar genellikle horlama ve ard\u0131ndan nefes almada duraklamalar gibi solunum olaylar\u0131 ya\u015farlar” diyor. <\/span>“Bu olaylar beyni harekete ge\u00e7irir ve kar\u015f\u0131l\u0131\u011f\u0131nda beyin v\u00fccudu nefes almaya zorlar ve bu da ki\u015finin uyku s\u0131ras\u0131nda dalgalanmas\u0131na neden olabilir. Beynin uyku d\u00f6ng\u00fcs\u00fc boyunca aktif kalmas\u0131 gerekti\u011finden, o ki\u015fi genellikle ula\u015famaz. umutsuzca ihtiya\u00e7 duyduklar\u0131 derin uyku a\u015famalar\u0131.\u00c7al\u0131\u015f\u0131yor Beyin esasen ki\u015fi uyan\u0131km\u0131\u015f gibi, bu da hastay\u0131 yeterince uyudu\u011funa inand\u0131r\u0131yor.”<\/span><\/span><\/p>\n

Uyku apneniz oldu\u011fundan \u015f\u00fcpheleniyorsan\u0131z, doktorunuza veya uyku uzman\u0131n\u0131za g\u00f6r\u00fcn\u00fcn. <\/span>Bununla birlikte, di\u011fer bir\u00e7ok insan i\u00e7in, uygun ‘uyku hijyeni’ benimsenerek uyku eksikli\u011fi kontrol edilebilir. <\/span>Dr. Rice, “‘Uyku hijyeni’ terimi, iyi bir uyku i\u00e7in gerekli olan \u00e7e\u015fitli uygulama ve al\u0131\u015fkanl\u0131klar\u0131 tan\u0131tarak ve tam bir g\u00fcn uyan\u0131kl\u0131\u011f\u0131 te\u015fvik ederek insanlar\u0131n uyku kalitelerini iyile\u015ftirmelerine yard\u0131mc\u0131 olmak i\u00e7in geli\u015ftirildi” diyor.<\/span><\/span><\/p>\n

Daha iyi uyku ipu\u00e7lar\u0131<\/span><\/span><\/h2>\n

Uyku hijyenini iyile\u015ftirmek i\u00e7in \u015fu \u00f6nemli ipu\u00e7lar\u0131n\u0131 sunuyor:<\/span><\/span><\/p>\n

G\u00fcn i\u00e7inde a\u015f\u0131r\u0131 \u015fekerlemelerden ka\u00e7\u0131n\u0131n. <\/span><\/span><\/strong>Bu sadece uykunuzu etkilemekle kalmaz, ayn\u0131 zamanda yak\u0131n tarihli bir ara\u015ft\u0131rma, g\u00fcnd\u00fcz \u015fekerlemelerinin, \u00f6zellikle daha k\u0131sa uyku s\u00fcresi (gecede alt\u0131 saatten az uyku) ile birle\u015fti\u011finde, tip 2 diyabet riskinin artmas\u0131yla ili\u015fkili oldu\u011funu buldu. <\/span>G\u00fcnde 30 dakikal\u0131k \u015fekerlemeler kabul edilebilir, ancak bunlar\u0131 planlad\u0131\u011f\u0131n\u0131z yatma saatinden sonraki d\u00f6rt saat i\u00e7inde almad\u0131\u011f\u0131n\u0131zdan emin olun.<\/span><\/span><\/p>\n

Kafein ve nikotinden ka\u00e7\u0131n\u0131n. <\/span><\/span><\/strong>Yatmadan d\u00f6rt ila alt\u0131 saat \u00f6nce.<\/span><\/span><\/p>\n

Orta derecede alkol al\u0131m\u0131. <\/span><\/span><\/strong>Alkol ba\u015flang\u0131\u00e7ta daha h\u0131zl\u0131 uykuya dalman\u0131za yard\u0131mc\u0131 olabilirken, v\u00fccudunuz gece boyunca onu metabolize etti\u011finde, uyanman\u0131za ve tekrar uykuya dalmakta g\u00fc\u00e7l\u00fck \u00e7ekmenize neden olabilir.<\/span><\/span><\/p>\n

G\u00fcnl\u00fck egzersiz. <\/span><\/span><\/strong>Aerobik egzersizin, \u00f6zellikle sa\u011fl\u0131kl\u0131 uyku e\u011fitimi ile birle\u015ftirildi\u011finde, uykusuzlu\u011fu olan ki\u015filerde uyku kalitesini, ruh halini ve ya\u015fam kalitesini iyile\u015ftirdi\u011fi bulunmu\u015ftur.<\/span><\/span><\/p>\n

Mide yanmas\u0131n\u0131 \u00f6nlemek i\u00e7in yatmadan \u00f6nce ya\u011fl\u0131, baharatl\u0131 ve k\u0131zarm\u0131\u015f yiyeceklerden ka\u00e7\u0131n\u0131n. <\/span><\/span><\/strong>Daha da iyisi, g\u00fcn\u00fcn son \u00f6\u011f\u00fcn\u00fcn\u00fc (yemek t\u00fcr\u00fcnden ba\u011f\u0131ms\u0131z olarak) yatmadan \u00fc\u00e7 ila d\u00f6rt saat \u00f6nce yemeyi planlay\u0131n.<\/span><\/span><\/p>\n

I\u015f\u0131\u011fa\/karanl\u0131\u011fa daha iyi maruz kalma. <\/span><\/span><\/strong>G\u00fcnd\u00fczleri g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na ve geceleri karanl\u0131\u011fa yeterli d\u00fczeyde maruz kalmak, sa\u011fl\u0131kl\u0131 bir uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcn\u00fcn korunmas\u0131na yard\u0131mc\u0131 olur.<\/span><\/span><\/p>\n

Yatakta veya yatma saatine yak\u0131n elektronik cihazlar\u0131 kullanmaktan ka\u00e7\u0131n\u0131n. <\/span><\/span><\/strong>Bir TV, cep telefonu veya tabletten gelen parlak \u0131\u015f\u0131k beyninizi uyarabilir ve uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc bozarak bir\u00e7ok insanda uykusuzlu\u011fa neden olabilir.<\/span><\/span><\/p>\n

Rahat bir uyku rutini olu\u015fturun. <\/span><\/span><\/strong>Bir kitap okumak, s\u0131cak bir banyo yapmak veya bir fincan bitki \u00e7ay\u0131 ve g\u00fcnl\u00fc\u011f\u00fcn\u00fcz ile rahatlamak, g\u00fcn\u00fcn\u00fczden gev\u015femenize ve v\u00fccudunuzun yatma zaman\u0131n\u0131n geldi\u011fini anlaman\u0131za yard\u0131mc\u0131 olabilir. <\/span>En iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in, her gece yatmadan \u00f6nce benzer bir rutin (y\u00fcz\u00fcn\u00fcz\u00fc y\u0131kamak, pijamalar\u0131n\u0131z\u0131 giymek ve ard\u0131ndan be\u015f dakika meditasyon yapmak gibi) uygulay\u0131n.<\/span><\/span><\/p>\n

Bir\u00e7ok insan i\u00e7in bu de\u011fi\u015fiklikleri kendi ba\u015flar\u0131na yapmak daha iyi uyumalar\u0131na yard\u0131mc\u0131 olabilir. <\/span>Uyku problemleriniz devam ederse, doktorunuzla konu\u015fun.<\/span><\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Kanser Deste\u011fi: Daha \u0130yi Uyku \u0130\u00e7in 8 Sa\u011fl\u0131kl\u0131 Al\u0131\u015fkanl\u0131k ABD Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri’nin (CDC) verilerine g\u00f6re, her \u00fc\u00e7 Amerikal\u0131 yeti\u015fkinden biri yeterince uyumuyor ve bu, \u00e7e\u015fitli sa\u011fl\u0131k riskleriyle ba\u011flant\u0131l\u0131 olarak, bir gecede yedi saatten az uyumak olarak tan\u0131mlan\u0131yor. Yeterince uyumad\u0131\u011f\u0131n\u0131z zaman, Illinois Hastanesi’nde giri\u015fimsel g\u00f6\u011f\u00fcs hastal\u0131klar\u0131 ve akci\u011fer ve kritik bak\u0131m t\u0131bb\u0131 direkt\u00f6r\u00fc …<\/p>\n","protected":false},"author":1,"featured_media":15019,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":["post-15319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr"],"yoast_head":"\nKanser Deste\u011fi: Daha \u0130yi Uyku \u0130\u00e7in 8 Sa\u011fl\u0131kl\u0131 Al\u0131\u015fkanl\u0131k - zdmaa<\/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:\/\/zdmaa.com\/tr\/cancer-support-8-health-habits-for-better-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kanser Deste\u011fi: Daha \u0130yi Uyku \u0130\u00e7in 8 Sa\u011fl\u0131kl\u0131 Al\u0131\u015fkanl\u0131k - zdmaa\" \/>\n<meta property=\"og:description\" content=\"Kanser Deste\u011fi: Daha \u0130yi Uyku \u0130\u00e7in 8 Sa\u011fl\u0131kl\u0131 Al\u0131\u015fkanl\u0131k ABD Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri’nin (CDC) verilerine g\u00f6re, her \u00fc\u00e7 Amerikal\u0131 yeti\u015fkinden biri yeterince uyumuyor ve bu, \u00e7e\u015fitli sa\u011fl\u0131k riskleriyle ba\u011flant\u0131l\u0131 olarak, bir gecede yedi saatten az uyumak olarak tan\u0131mlan\u0131yor. 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