{"id":3503,"date":"2021-11-18T17:42:00","date_gmt":"2021-11-18T17:42:00","guid":{"rendered":"http:\/\/ahelth.com\/?p=3503"},"modified":"2021-11-18T17:42:00","modified_gmt":"2021-11-18T17:42:00","slug":"vitamin-d-sun-exposure-and-sleep","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/vitamin-d-sun-exposure-and-sleep\/","title":{"rendered":"D vitamini, g\u00fcne\u015fe maruz kalma ve uyku"},"content":{"rendered":"<div id=\"block-6144d3a3b7965b6d80ad911d\" class=\"sqs-block html-block sqs-block-html\" data-block-type=\"2\">\n<div class=\"sqs-block-content\">\n<h1><span>D vitamini, g\u00fcne\u015fe maruz kalma ve uyku<\/span><\/h1>\n<\/div>\n<\/div>\n<div id=\"block-yui_3_17_2_1_1631900592774_4422\" class=\"sqs-block gallery-block sqs-block-gallery\" data-block-json=\"{&quot;hSize&quot;:null,&quot;floatDir&quot;:null,&quot;methodOption&quot;:&quot;transient&quot;,&quot;existingGallery&quot;:null,&quot;newWindow&quot;:false,&quot;aspect-ratio&quot;:&quot;square&quot;,&quot;aspectRatio&quot;:null,&quot;auto-crop&quot;:true,&quot;blockAnimation&quot;:&quot;none&quot;,&quot;collectionId&quot;:&quot;6144d3f13e757642ffa779e2&quot;,&quot;design&quot;:&quot;grid&quot;,&quot;lightbox&quot;:false,&quot;padding&quot;:20,&quot;show-meta&quot;:true,&quot;show-meta-basic&quot;:true,&quot;show-meta-only-title&quot;:false,&quot;show-meta-only-description&quot;:false,&quot;square-thumbs&quot;:true,&quot;thumbnails-per-row&quot;:3,&quot;vSize&quot;:null,&quot;transientGalleryId&quot;:&quot;6144d3f13e757642ffa779e2&quot;}\" data-block-type=\"8\">\n<div class=\"sqs-block-content\">\n<div id=\"yui_3_17_2_1_1635947776175_97\" class=\"\n  sqs-gallery-container\n  sqs-gallery-block-grid\n  sqs-gallery-aspect-ratio-square\n  sqs-gallery-thumbnails-per-row-3\n\n  sqs-gallery-block-show-meta\n\n  block-animation-none\n  clear\"><\/p>\n<p>&nbsp;<\/p>\n<div id=\"yui_3_17_2_1_1635947776175_114\" class=\"sqs-gallery sqs-gallery-design-grid\">\n<div id=\"yui_3_17_2_1_1635947776175_149\" class=\"slide sqs-gallery-design-grid-slide\" data-type=\"image\" data-animation-role=\"image\">\n<div class=\"margin-wrapper\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"block-yui_3_17_2_1_1631916526041_2677\" class=\"sqs-block html-block sqs-block-html\" data-block-type=\"2\">\n<div class=\"sqs-block-content\">\n<h2><strong><span>Uyku neden \u00f6nemlidir?<\/span><\/strong><\/h2>\n<p class=\"\"><span>Kaliteli uyku, sa\u011fl\u0131\u011f\u0131m\u0131z ve esenli\u011fimiz i\u00e7in \u00e7ok \u00f6nemlidir. V\u00fccudumuzun ve zihnimizin dinlenmesi ve yeniden \u015farj olmas\u0131 i\u00e7in zaman tan\u0131r. Genel olarak uyku, fiziksel ve zihinsel sa\u011fl\u0131\u011f\u0131n ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin korunmas\u0131nda rol oynar. Ne yaz\u0131k ki, \u00e7o\u011fumuz sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 iyile\u015ftirmek ve yenilenmi\u015f olarak uyanmak i\u00e7in ihtiyac\u0131m\u0131z olan kaliteli uykuyu alam\u0131yoruz. Uyku eksikli\u011fi, y\u00fcksek tansiyon, obezite, depresyon, b\u00f6brek hastal\u0131\u011f\u0131 ve kalp hastal\u0131\u011f\u0131 gibi bir\u00e7ok kronik sa\u011fl\u0131k sorunuyla ba\u011flant\u0131l\u0131d\u0131r.<\/span><\/p>\n<h2><span>D vitamini uykuya yard\u0131mc\u0131 olur mu?<\/span><\/h2>\n<p class=\"\"><span>D vitamini genellikle uyku yard\u0131mc\u0131lar\u0131 listesinde yer al\u0131r ve bunun iyi bir nedeni vard\u0131r! 2.000&#8217;den fazla kat\u0131l\u0131mc\u0131n\u0131n yer ald\u0131\u011f\u0131 \u00e7oklu g\u00f6zlemsel \u00e7al\u0131\u015fmalar, d\u00fc\u015f\u00fck D vitamini seviyeleri ile daha k\u0131sa uyku s\u00fcresi aras\u0131nda \u00f6nemli bir ili\u015fki oldu\u011funu g\u00f6rd\u00fc. Bu, D vitamini eksikli\u011finin k\u00fcresel bir sorun oldu\u011fu ve d\u00fcnya n\u00fcfusunun %70&#8217;inin d\u00fc\u015f\u00fck D vitamini seviyelerine sahip oldu\u011fu g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda \u00f6nemlidir.<\/span><\/p>\n<p class=\"\"><span>Uyku \u00e7e\u015fitli fakt\u00f6rlerden etkilenirken, son ara\u015ft\u0131rmalar D vitamini eksikli\u011finin daha az uyuma ve daha d\u00fc\u015f\u00fck uyku kalitesi dahil olmak \u00fczere k\u00f6t\u00fc uykuyla ba\u011flant\u0131l\u0131 oldu\u011funu \u00f6ne s\u00fcr\u00fcyor. D\u00fc\u015f\u00fck D vitamini ile g\u00fcnd\u00fcz uykululu\u011fu ve gece uykuya dalma s\u00fcresindeki art\u0131\u015f aras\u0131nda da ili\u015fkiler bulunmu\u015ftur.\u00a0<\/span><\/p>\n<p class=\"\"><span>D vitamininin uykuyu etkileyebilece\u011fi birka\u00e7 potansiyel mekanizma vard\u0131r. \u00c7al\u0131\u015fmalar, uykuya dalma ve uykuda kalman\u0131n erken a\u015famalar\u0131ndan sorumlu beyin b\u00f6lgeleri de dahil olmak \u00fczere, beynin uykunun d\u00fczenlenmesiyle ilgili b\u00f6l\u00fcmlerinde D vitamini i\u00e7in resept\u00f6rler buldu. D vitamininin ayr\u0131ca uyumam\u0131za yard\u0131mc\u0131 olmaktan sorumlu bir hormon olan melatonin sentezinde de rol oynad\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.\u00a0<\/span><\/p>\n<h2><span>D vitamini uyku kalitesini art\u0131r\u0131r m\u0131?<\/span><\/h2>\n<p class=\"\"><span>\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, artan D vitamini d\u00fczeylerinin sa\u011fl\u0131kl\u0131 uyku \u00f6l\u00e7\u00fcmlerini iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir.\u00a0<\/span><strong>\u00a0<\/strong><\/p>\n<p class=\"\"><span>Uyku g\u00fc\u00e7l\u00fc\u011f\u00fc \u00e7eken kronik a\u011fr\u0131l\u0131 hastalar \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, d\u00fc\u015f\u00fck D vitamini d\u00fczeylerinin daha k\u00f6t\u00fc uyku g\u00fc\u00e7l\u00fckleri ile ili\u015fkili oldu\u011fu bulundu. G\u00fcnde 1.200 IU D vitamini takviyesi ile bu hastalar uyku s\u00fcrelerinde, uyku etkinli\u011finde ve her gece ortalama 45 dakikal\u0131k ek uykuda \u00f6nemli bir iyile\u015fme kaydetti.<\/span><\/p>\n<p class=\"\"><span>Uyku bozuklu\u011fu olan hastalara bakan randomize bir klinik \u00e7al\u0131\u015fma, Pittsburgh Uyku Kalitesi \u0130ndeksi (PSQI) ile \u00f6l\u00e7\u00fcld\u00fc\u011f\u00fc \u00fczere D vitamini takviyesi alman\u0131n uykuyu iyile\u015ftirdi\u011fini buldu. PSQI, uyku kalitesini ve d\u00fczenini de\u011ferlendiren bir ankettir. Bu \u00e7al\u0131\u015fma ayr\u0131ca D vitamini takviyesi alman\u0131n uykuya dalma s\u00fcresini azaltt\u0131\u011f\u0131n\u0131 ve insanlar\u0131n uykuya dalmak i\u00e7in harcad\u0131klar\u0131 s\u00fcreyi art\u0131rd\u0131\u011f\u0131n\u0131 buldu.<\/span><\/p>\n<h2><span>D vitamini uyku bozukluklar\u0131nda yard\u0131mc\u0131 olur mu?<\/span><\/h2>\n<p class=\"\"><span>Ara\u015ft\u0131rmac\u0131lar ayr\u0131ca D vitamini eksikli\u011fi ile uyku apnesi gibi uyku bozukluklar\u0131 aras\u0131nda olas\u0131 bir ba\u011flant\u0131 \u00f6nerdiler. Hem D vitamini eksikli\u011fi hem de uyku apnesi obezite, inflamasyon ve bozulmu\u015f glukoz metabolizmas\u0131 ile ili\u015fkilidir. Uyku apnesi olan bireyleri inceleyen bir \u00e7al\u0131\u015fma, obstr\u00fcktif uyku apnesi olanlar\u0131n uyku apnesi olmayan ki\u015filere g\u00f6re D vitamini d\u00fczeylerinin \u00f6nemli \u00f6l\u00e7\u00fcde daha d\u00fc\u015f\u00fck oldu\u011funu ve d\u00fc\u015f\u00fck D vitamini d\u00fczeylerinin \u015fiddetli uyku apnesi ile ili\u015fkili oldu\u011funu buldu. D vitamininin uyku bozukluklar\u0131n\u0131 nas\u0131l etkiledi\u011finin mekanizmas\u0131 hakk\u0131nda daha fazla ara\u015ft\u0131rma yap\u0131lmas\u0131 gerekirken, baz\u0131 ara\u015ft\u0131rmac\u0131lar ba\u011flant\u0131n\u0131n D vitamininin v\u00fccuttaki iltihaplanmay\u0131 y\u00f6netmedeki rol\u00fcnden kaynaklanabilece\u011fini \u00f6ne s\u00fcrd\u00fcler.\u00a0<\/span><\/p>\n<h2><span>G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalmak sirkadiyen ritmi nas\u0131l etkiler?\u00a0<\/span><\/h2>\n<p class=\"\"><span>D vitamini \u00fcretmeye ek olarak, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalmak v\u00fccutta uykuyu etkileyen di\u011fer s\u00fcre\u00e7leri de d\u00fczenler. G\u00fcne\u015fe maruz kalma sirkadiyen ritmin d\u00fczenlenmesinde \u00f6nemli bir rol oynar. Sirkadiyen ritim, v\u00fccudun uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc d\u00fczenleyen ve ne kadar uyudu\u011fumuzu belirleyen i\u00e7sel zaman saatidir. I\u015f\u0131k g\u00f6ze girdi\u011finde v\u00fccuda uyanma zaman\u0131n\u0131n geldi\u011fini bildirir. Gece hava karard\u0131\u011f\u0131nda v\u00fccuttaki melatonin seviyesi y\u00fckselir ve uykulu hissetmemize neden olur. Melatonin seviyeleri \u0131\u015f\u0131\u011fa maruz kalma ile kontrol edildi\u011finden, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalma uyku s\u00fcresinin d\u00fczenlenmesinde \u00f6nemli bir rol oynar.<\/span><\/p>\n<p class=\"\"><span>Uyumaya \u00e7al\u0131\u015fmadan \u00f6nce \u0131\u015f\u0131\u011fa, hatta yapay \u0131\u015f\u0131\u011fa maruz kalmak uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc bozabilir ve giderek daha az uyumaya neden olabilir. Uyku kalitesini art\u0131rmak i\u00e7in, sabah uyand\u0131\u011f\u0131n\u0131zda \u0131\u015f\u0131k alarak ve gece yatmadan \u00f6nce m\u00fcmk\u00fcn oldu\u011funca \u0131\u015f\u0131ktan ka\u00e7\u0131narak uyku d\u00f6ng\u00fcs\u00fcn\u00fcn d\u00fczenlenmesini sa\u011flamak en iyisidir.<\/span><\/p>\n<h2><span>Uyku \u0130\u00e7in Ne Kadar D Vitamini Almal\u0131s\u0131n\u0131z?<\/span><\/h2>\n<p class=\"\"><span>D vitamini &#8220;herkese uyan&#8221; bir yakla\u015f\u0131m de\u011fildir ve her bedene uyan tek bir D vitamini miktar\u0131 bulunmamakla birlikte, uzmanlar yeterli D vitamini d\u00fczeylerini koruman\u0131n genel olarak sa\u011fl\u0131k i\u00e7in \u00f6nemli oldu\u011fu konusunda hemfikirdir. Yeterli bir D vitamini seviyesinin genellikle 30 ng\/ml&#8217;nin \u00fczerinde oldu\u011fu kabul edilir.\u00a0\u00a0<\/span><\/p>\n<p class=\"\"><span>T\u0131p camias\u0131nda, D vitamini alman\u0131n en iyi yolu hakk\u0131nda tart\u0131\u015fmalar var. <span class=\"\">Baz\u0131 doktorlar oral takviyeleri tavsiye eder, ancak D vitamini alman\u0131n en iyi se\u00e7enek olmamas\u0131n\u0131n \u00e7e\u015fitli nedenleri vard\u0131r. <\/span>A\u011f\u0131zdan al\u0131nan D vitamini takviyeleri \u015fa\u015f\u0131rt\u0131c\u0131 derecede \u00e7ok say\u0131da insan i\u00e7in etkili de\u011fildir ve \u0131\u015f\u0131\u011fa maruz kalmakla ayn\u0131 sa\u011fl\u0131k yararlar\u0131n\u0131 sunmazlar. Bu konu hakk\u0131nda daha fazla bilgi edinmek i\u00e7in,<\/span><\/p>\n<p class=\"\"><span>I\u015f\u0131ktan D vitamini almak, v\u00fccudunuzun D vitamini \u00fcretimini kendi kendine d\u00fczenlemesini ve a\u015f\u0131r\u0131 doz veya toksisite riski olmadan v\u00fccudunuzun sa\u011fl\u0131kl\u0131 kalmas\u0131 i\u00e7in ihtiya\u00e7 duydu\u011fu \u015feyleri elde etmesini sa\u011flar. Oral takviyelerin aksine, cildinizin \u00fcretti\u011fi D vitaminini a\u015f\u0131r\u0131 dozda alamazs\u0131n\u0131z. Yeterli D vitamininiz varsa, v\u00fccudunuz daha az \u00fcretecektir.\u00a0<\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>D vitamini, g\u00fcne\u015fe maruz kalma ve uyku &nbsp; Uyku neden \u00f6nemlidir? Kaliteli uyku, sa\u011fl\u0131\u011f\u0131m\u0131z ve esenli\u011fimiz i\u00e7in \u00e7ok \u00f6nemlidir. V\u00fccudumuzun ve zihnimizin dinlenmesi ve yeniden \u015farj olmas\u0131 i\u00e7in zaman tan\u0131r. Genel olarak uyku, fiziksel ve zihinsel sa\u011fl\u0131\u011f\u0131n ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin korunmas\u0131nda rol oynar. Ne yaz\u0131k ki, \u00e7o\u011fumuz sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 iyile\u015ftirmek ve yenilenmi\u015f olarak uyanmak i\u00e7in ihtiyac\u0131m\u0131z &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[619,620,621],"class_list":["post-3503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-d-vitamini","tag-gunese-maruz-kalma-ve-uyku","tag-vitamin-d-sun-exposure-and-sleep-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>D vitamini, g\u00fcne\u015fe maruz kalma ve uyku - the health<\/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:\/\/ahelth.com\/tr\/vitamin-d-sun-exposure-and-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D vitamini, g\u00fcne\u015fe maruz kalma ve uyku - the health\" \/>\n<meta property=\"og:description\" content=\"D vitamini, g\u00fcne\u015fe maruz kalma ve uyku &nbsp; Uyku neden \u00f6nemlidir? Kaliteli uyku, sa\u011fl\u0131\u011f\u0131m\u0131z ve esenli\u011fimiz i\u00e7in \u00e7ok \u00f6nemlidir. V\u00fccudumuzun ve zihnimizin dinlenmesi ve yeniden \u015farj olmas\u0131 i\u00e7in zaman tan\u0131r. Genel olarak uyku, fiziksel ve zihinsel sa\u011fl\u0131\u011f\u0131n ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin korunmas\u0131nda rol oynar. 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