{"id":2094,"date":"2026-03-13T19:51:23","date_gmt":"2026-03-13T19:51:23","guid":{"rendered":"https:\/\/odakhaber.site\/?p=2094"},"modified":"2026-03-13T19:51:23","modified_gmt":"2026-03-13T19:51:23","slug":"iyi-uyu-daha-iyi-yasa-mavi-isik-uyku-hormonunu-%50-azaltiyor","status":"publish","type":"post","link":"https:\/\/odakhaber.site\/?p=2094","title":{"rendered":"&#8220;\u0130yi Uyu, Daha \u0130yi Ya\u015fa&#8221;: Mavi I\u015f\u0131k Uyku Hormonunu %50 Azalt\u0131yor!"},"content":{"rendered":"\n<p>D\u00fcnya Uyku G\u00fcn\u00fc dolay\u0131s\u0131yla \u00f6nemli a\u00e7\u0131klamalarda bulunan T\u00fcrk Uyku T\u0131bb\u0131 Derne\u011fi Ba\u015fkan\u0131&nbsp;<strong>Prof. Dr. Zeynep Zeren U\u00e7ar<\/strong>, modern ya\u015fam al\u0131\u015fkanl\u0131klar\u0131n\u0131n uyku kalitemizi nas\u0131l tehdit etti\u011fini g\u00f6zler \u00f6n\u00fcne serdi. U\u00e7ar, \u00f6zellikle yatmadan \u00f6nce kullan\u0131lan teknolojik cihazlar\u0131n biyolojik ritmimizi bozdu\u011funu vurgulad\u0131.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mavi I\u015f\u0131k Tehlikesi ve Melatonin Kayb\u0131<\/h3>\n\n\n\n<p>Prof. Dr. U\u00e7ar, dijital ekranlar\u0131n uyku \u00fczerindeki do\u011frudan etkisini \u015fu s\u00f6zlerle a\u00e7\u0131klad\u0131:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;\u00d6zellikle uyumadan \u00f6nce bakt\u0131\u011f\u0131m\u0131z telefon veya bilgisayar ekranlar\u0131 nedeniyle maruz kald\u0131\u011f\u0131m\u0131z mavi \u0131\u015f\u0131\u011f\u0131n, &#8216;melatonin&#8217; dedi\u011fimiz uykuyu sa\u011flayan hormonun salg\u0131s\u0131n\u0131&nbsp;<strong>y\u00fczde 50 oran\u0131nda<\/strong>&nbsp;azaltt\u0131\u011f\u0131 g\u00f6r\u00fcl\u00fcyor.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Ya\u015f Gruplar\u0131na G\u00f6re \u0130deal Uyku S\u00fcreleri<\/h3>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir uyku s\u00fcresinin ya\u015ftan ya\u015fa de\u011fi\u015fiklik g\u00f6sterdi\u011fini belirten U\u00e7ar, \u015fu tabloyu payla\u015ft\u0131:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td>Ya\u015f Grubu<\/td><td>\u00d6nerilen Uyku S\u00fcresi<\/td><\/tr><\/thead><tbody><tr><td><strong>Okul \u00d6ncesi \u00c7ocuklar<\/strong><\/td><td>10 &#8211; 13 Saat<\/td><\/tr><tr><td><strong>Erken Okul \u00c7a\u011f\u0131<\/strong><\/td><td>9 &#8211; 11 Saat<\/td><\/tr><tr><td><strong>Ergenlik D\u00f6nemi<\/strong><\/td><td>8 &#8211; 10 Saat<\/td><\/tr><tr><td><strong>Yeti\u015fkinler<\/strong><\/td><td>7 &#8211; 9 Saat<\/td><\/tr><tr><td><strong>\u0130leri Ya\u015f<\/strong><\/td><td>6 &#8211; 8 Saat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Uyku Hakk\u0131nda Bilinen Yanl\u0131\u015flar<\/h3>\n\n\n\n<p>Toplumda yerle\u015fmi\u015f baz\u0131 hatal\u0131 inan\u0131\u015flara dikkat \u00e7eken Prof. Dr. U\u00e7ar, \u015fu uyar\u0131larda bulundu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alkol Etkisi:<\/strong>\u00a0&#8220;Alkol uykuya dalmay\u0131 kolayla\u015ft\u0131rabilir ancak REM uykusunu bask\u0131lar, gece boyunca s\u0131k uyanmalara neden olur ve derin uyku oran\u0131n\u0131 azalt\u0131r.&#8221;<\/li>\n\n\n\n<li><strong>Bilin\u00e7siz Melatonin Kullan\u0131m\u0131:<\/strong>\u00a0Hekime dan\u0131\u015fmadan al\u0131nan melatonin, biyolojik ritimde faz kaymas\u0131na yol a\u00e7arak uykuyu d\u00fczeltece\u011fi yerde daha da bozabilir.<\/li>\n\n\n\n<li><strong>Ya\u015fl\u0131l\u0131k Yan\u0131lg\u0131s\u0131:<\/strong>\u00a0&#8220;Ya\u015fland\u0131k\u00e7a uyku ihtiyac\u0131 azal\u0131r&#8221; d\u00fc\u015f\u00fcncesiyle doktora gidilmemesi yanl\u0131\u015ft\u0131r; ya\u015f ilerlese de kaliteli uyku hayati \u00f6nemdedir.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Sa\u011fl\u0131k Riskleri ve Kritik Uyar\u0131<\/h3>\n\n\n\n<p>G\u00fcnde 7 saatten az uyuman\u0131n&nbsp;<strong>kalp hastal\u0131klar\u0131<\/strong>&nbsp;ve&nbsp;<strong>Alzheimer<\/strong>&nbsp;gibi n\u00f6rolojik hastal\u0131k riskini art\u0131rd\u0131\u011f\u0131n\u0131 hat\u0131rlatan Prof. Dr. U\u00e7ar, \u015fu kriteri payla\u015ft\u0131:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;Uzun s\u00fcre&nbsp;<strong>haftada 3 g\u00fcnden fazla<\/strong>&nbsp;uykuya dalma sorunu ya\u015fayan ki\u015filerin mutlaka bir doktora ba\u015fvurmalar\u0131 gerekmektedir.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<p><a href=\"https:\/\/www.sondakika.com\/saglik\/haber-saglikli-uykunun-onemi-19654307\">https:\/\/www.sondakika.com\/saglik\/haber-saglikli-uykunun-onemi-19654307<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fcnya Uyku G\u00fcn\u00fc dolay\u0131s\u0131yla \u00f6nemli a\u00e7\u0131klamalarda bulunan T\u00fcrk Uyku T\u0131bb\u0131 Derne\u011fi Ba\u015fkan\u0131&nbsp;Prof. Dr. Zeynep Zeren U\u00e7ar, modern ya\u015fam al\u0131\u015fkanl\u0131klar\u0131n\u0131n uyku kalitemizi nas\u0131l tehdit etti\u011fini g\u00f6zler \u00f6n\u00fcne serdi. U\u00e7ar, \u00f6zellikle yatmadan \u00f6nce kullan\u0131lan teknolojik cihazlar\u0131n biyolojik ritmimizi bozdu\u011funu vurgulad\u0131. Mavi I\u015f\u0131k Tehlikesi ve Melatonin Kayb\u0131 Prof. Dr. U\u00e7ar, dijital ekranlar\u0131n uyku \u00fczerindeki do\u011frudan etkisini \u015fu s\u00f6zlerle [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":2095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[37,39],"tags":[],"class_list":["post-2094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dunya-haberleri","category-saglik-haberleri"],"jetpack_featured_media_url":"https:\/\/odakhaber.site\/wp-content\/uploads\/2026\/03\/turk-uyku-tibbi-dernegi-baskani-prof-dr-ucar-19654272_amp.jpg.webp","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/2094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2094"}],"version-history":[{"count":1,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/2094\/revisions"}],"predecessor-version":[{"id":2096,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/2094\/revisions\/2096"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/media\/2095"}],"wp:attachment":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}