{"id":4048,"date":"2026-01-29T01:30:06","date_gmt":"2026-01-29T01:30:06","guid":{"rendered":"https:\/\/bihavadis.com\/?p=4048"},"modified":"2026-01-29T01:30:06","modified_gmt":"2026-01-29T01:30:06","slug":"gece-gec-yatanlara-bilim-insanlarindan-tavsiyeler","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/01\/29\/gece-gec-yatanlara-bilim-insanlarindan-tavsiyeler\/","title":{"rendered":"Gece ge\u00e7 yatanlara bilim insanlar\u0131ndan tavsiyeler"},"content":{"rendered":"
<\/div>\n

\u0130ngiltere’deki Birmingham \u00dcniversitesi ile Avustralya’daki Monash \u00dcniversitesi’nden bilim insanlar\u0131, gece saat 02.00’den \u00f6nce uyuyamayan bir grup kat\u0131l\u0131mc\u0131ya ayn\u0131 saatlerde yata\u011fa gitmek, kafeinden uzak durmak ve sabahlar\u0131 bol miktarda g\u00fcn \u0131\u015f\u0131\u011f\u0131na maruz kalmak gibi ya\u015fam tarzlar\u0131nda bir dizi de\u011fi\u015fiklik yapmalar\u0131n\u0131 \u00f6nerdi.<\/p>\n

Bu \u00f6nerilerin daha \u00f6nceden de bilindi\u011fini kabul eden ara\u015ft\u0131rmac\u0131lar, baz\u0131 taktiklerin insanlar\u0131n ya\u015fam\u0131nda \u00f6nemli de\u011fi\u015fimler yaratabilece\u011fini savundu.<\/span><\/p>\n

\u0130ZLEN\u0130LEN PROGRAM<\/b><\/p>\n

Ara\u015ft\u0131rma i\u00e7in ortalama 02.30\u2019da yata\u011fa giden ve sabah 10.00’dan \u00f6nce uyanamayan kat\u0131l\u0131mc\u0131lar\u0131n, bir programa uymas\u0131 istendi.<\/p>\n

Programda istenen d\u00fczen \u015f\u00f6yle:<\/span><\/p>\n

– Normalden 2-3 saat \u00f6nce uyan\u0131p d\u0131\u015far\u0131 \u00e7\u0131k ve bol bol sabah g\u00fcne\u015fi al,<\/p>\n

\n
<\/div>\n<\/div>\n

– En k\u0131sa zamanda kahvalt\u0131n\u0131 et,<\/p>\n

– Yaln\u0131zca sabahlar\u0131 spor yap,<\/p>\n

– Her g\u00fcn ayn\u0131 saatte \u00f6\u011fle yeme\u011fi ye ve 19.00\u2019dan sonra hi\u00e7bir \u015fey yeme,<\/p>\n

– Saat 15.00\u2019ten sonra kafeinden uzak dur,<\/p>\n

– Saat 16.00\u2019dan sonra kestirmek yok,<\/p>\n

– Normalden 2-3 saat \u00f6nce yata\u011fa git ve ak\u015fam saatlerinde \u0131\u015f\u0131k miktar\u0131n\u0131 azalt.<\/p>\n

UYKU S\u00dcRELER\u0130 AYNI KALDI, STRES AZALDI<\/b><\/p>\n

Ara\u015ft\u0131rma, bu program\u0131n ba\u015far\u0131l\u0131 oldu\u011funu g\u00f6sterdi ve kat\u0131l\u0131mc\u0131lar \u00fc\u00e7 hafta sonra v\u00fccut saatlerini iki saat erkene \u00e7ekebildi.<\/p>\n

Ayr\u0131ca bu ki\u015filerin uyku s\u00fcreleri de ayn\u0131 kald\u0131. Kat\u0131l\u0131mc\u0131lar\u0131n uykusuzluk, stres ve depresyon seviyelerinde d\u00fc\u015f\u00fc\u015f g\u00f6zlemlenirken, tepki s\u00fcrelerinin de ilerledi\u011fi g\u00f6r\u00fcld\u00fc.<\/p>\n

V\u00dcCUT SAAT\u0130 KALB\u0130 ETK\u0130L\u0130YOR<\/b><\/p>\n

Uzmanlar, her insan\u0131n g\u00fcne\u015fin do\u011fu\u015fu ve bat\u0131\u015f\u0131n\u0131 takip eden ritimlerle \u00e7al\u0131\u015fan farkl\u0131 v\u00fccut saatleri oldu\u011funu s\u00f6yl\u00fcyor. Baz\u0131 insanlar\u0131n v\u00fccut saatleri ise, di\u011ferlerine g\u00f6re \u00e7ok daha ge\u00e7 saatlere \u2018Erkenciler\u2019 sabah\u0131n ilk \u0131\u015f\u0131klar\u0131yla kalkabilirken, ak\u015fam ayakta duramaz hale geliyor. \u2018Gece ku\u015flar\u0131\u2019 ise ge\u00e7 saatlerde aktif kalabiliyor.<\/p>\n

Bedenin g\u00fcne\u015fin ge\u00e7i\u015fi ile uyumlu hareket etmesini sa\u011flayan en \u00f6nemli unsur, \u0131\u015f\u0131k. Bu nedenle insan v\u00fccudunun g\u00fcn i\u00e7inde daha \u00e7ok \u0131\u015f\u0131k almas\u0131, gece ise \u0131\u015f\u0131ktan uzak durmas\u0131 \u00f6neriliyor.<\/p>\n

Uykuya dalma ve uyanma saatlerinin d\u00fczenli olmamas\u0131 durumunda da v\u00fccut saati bozuluyor. Bu da kalp rahats\u0131zl\u0131klar\u0131 dahil pek \u00e7ok hastal\u0131\u011fa neden oluyor, stres seviyesi ve depresyonun \u00f6n\u00fcn\u00fc a\u00e7\u0131yor.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bilim insanlar\u0131, geceleri ge\u00e7 yatma al\u0131\u015fkanl\u0131\u011f\u0131 olan insanlar\u0131n \u00fc\u00e7 hafta i\u00e7inde v\u00fccut saatlerini yeniden e\u011fitebileceklerini, b\u00f6ylece daha sa\u011fl\u0131kl\u0131 olabileceklerini ortaya koydu.<\/p>\n","protected":false},"author":1,"featured_media":4049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[236,706,655,304,711],"class_list":["post-4048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gun","tag-insan","tag-isik","tag-saat","tag-vucut"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=4048"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4048\/revisions"}],"predecessor-version":[{"id":4051,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4048\/revisions\/4051"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/4049"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=4048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=4048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=4048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}