{"id":18533,"date":"2021-09-14T10:31:27","date_gmt":"2021-09-14T10:31:27","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=18533"},"modified":"2021-09-14T10:31:27","modified_gmt":"2021-09-14T10:31:27","slug":"sleep-and-memory-the-importance-of-sleep-for-cognitive-health","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/tr\/science\/neuroscience\/sleep-and-memory-the-importance-of-sleep-for-cognitive-health\/","title":{"rendered":"Uyku ve Haf\u0131za: Bili\u015fsel Sa\u011fl\u0131k \u0130\u00e7in Uykunun \u00d6nemi"},"content":{"rendered":"

Uyku ve Haf\u0131za: Bili\u015fsel Sa\u011fl\u0131k \u0130\u00e7in Uykunun \u00d6nemi<\/h2>\n\n

Haf\u0131za \u0130\u00e7in Uykunun G\u00fcc\u00fc<\/h2>\n\n

Uyku, bili\u015fsel i\u015flevlerimiz de dahil olmak \u00fczere sa\u011fl\u0131\u011f\u0131m\u0131z\u0131n bir\u00e7ok y\u00f6n\u00fc i\u00e7in \u00e7ok \u00f6nemlidir. \u0130yi bir gece uykusu yeni bilgiler \u00f6\u011frenmemize, \u00f6\u011frendiklerimizi hat\u0131rlamam\u0131za ve kararlar almam\u0131za yard\u0131mc\u0131 olabilir. Yeterince uyumak ayr\u0131ca ruh halimizi iyile\u015ftirmeye, stresi azaltmaya ve enerji seviyelerimizi art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n

Uykunun Haf\u0131za \u0130\u00e7in Uzun Vadeli Faydalar\u0131<\/h2>\n\n

Yeni ara\u015ft\u0131rmalar, gen\u00e7lik ve orta ya\u015f d\u00f6nemlerinde yeterince uyuman\u0131n ya\u015fl\u0131l\u0131kta haf\u0131za i\u00e7in b\u00fcy\u00fck faydalar\u0131 olabilece\u011fini g\u00f6steriyor. Sleep<\/em> dergisinde yay\u0131nlanan bir ara\u015ft\u0131rma, gen\u00e7lik y\u0131llar\u0131nda daha fazla uyuyan ki\u015filerin 28 y\u0131l sonras\u0131na kadar daha iyi haf\u0131za fonksiyonlar\u0131na sahip oldu\u011funu bulmu\u015ftur.<\/p>\n\n

\u00c7al\u0131\u015fman\u0131n ba\u015f yazar\u0131 Michael K. Scullin, bulgular\u0131n “uykunun ‘kay\u0131p’ zaman olmad\u0131\u011f\u0131n\u0131” g\u00f6sterdi\u011fini s\u00f6yledi. Asl\u0131nda, “gelecekteki bili\u015fsel sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in bir yat\u0131r\u0131m” oldu\u011funu s\u00f6yledi.<\/p>\n\n

Uykunun Ruh Sa\u011fl\u0131\u011f\u0131 \u0130\u00e7in \u00d6nemi<\/h2>\n\n

Uyku ayn\u0131 zamanda daha iyi ruh sa\u011fl\u0131\u011f\u0131 ile de ba\u011flant\u0131l\u0131d\u0131r. Yeterince uyuyan ki\u015filerin depresyon, anksiyete ve di\u011fer ruh sa\u011fl\u0131\u011f\u0131 sorunlar\u0131n\u0131 ya\u015fama olas\u0131l\u0131\u011f\u0131 daha d\u00fc\u015f\u00fckt\u00fcr. Uyku ayr\u0131ca ruh halini iyile\u015ftirmeye ve stresi azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n

\u0130yi Bir Gece Uykusu Nas\u0131l Al\u0131n\u0131r<\/h2>\n\n

Uyumakta g\u00fc\u00e7l\u00fck \u00e7ekiyorsan\u0131z, uyku al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in yapabilece\u011finiz birka\u00e7 \u015fey vard\u0131r:<\/p>\n\n

    \n
  • D\u00fczenli bir uyku program\u0131 olu\u015fturun ve hafta sonlar\u0131 bile buna olabildi\u011fince ba\u011fl\u0131 kal\u0131n.<\/li>\n
  • Yatmadan \u00f6nce rahatlat\u0131c\u0131 bir rutin olu\u015fturun. Bu, \u0131l\u0131k bir banyo yapmak, kitap okumak veya sakinle\u015ftirici m\u00fczik dinlemek olabilir.<\/li>\n
  • Yatak odan\u0131z\u0131n karanl\u0131k, sessiz ve serin oldu\u011fundan emin olun.<\/li>\n
  • Yatmadan \u00f6nce kafein ve alkolden ka\u00e7\u0131n\u0131n.<\/li>\n
  • D\u00fczenli egzersiz yap\u0131n, ancak yatmadan hemen \u00f6nce egzersiz yapmaktan ka\u00e7\u0131n\u0131n.<\/li>\n
  • 20 dakika sonra uykuya dalam\u0131yorsan\u0131z, yataktan \u00e7\u0131k\u0131n ve kendinizi yorgun hissedene kadar rahatlat\u0131c\u0131 bir \u015fey yap\u0131n.<\/li>\n<\/ul>\n\n

    \u00d6\u011flen Uykusunun Faydalar\u0131<\/h2>\n\n

    Uyku eksikli\u011fi \u00e7ekiyorsan\u0131z, \u00f6\u011flen uykusu telafi etmenin harika bir yolu olabilir. \u00d6\u011flen uykular\u0131 uyan\u0131kl\u0131\u011f\u0131, performans\u0131 ve ruh halini iyile\u015ftirmeye yard\u0131mc\u0131 olabilir. Ayr\u0131ca stresi azaltmaya ve yarat\u0131c\u0131l\u0131\u011f\u0131 art\u0131rmaya da yard\u0131mc\u0131 olabilirler.<\/p>\n\n

    Heyecanl\u0131 Bir Hayat S\u00fcrd\u00fcrmek ve Haf\u0131zay\u0131 Geli\u015ftirmek<\/h2>\n\n

    Bir ba\u015fka yeni ara\u015ft\u0131rma, heyecanl\u0131 bir hayat s\u00fcrmenin hat\u0131ralar\u0131n\u0131z\u0131 daha iyi koruman\u0131za yard\u0131mc\u0131 olabilece\u011fini \u00f6ne s\u00fcr\u00fcyor. Neurology<\/em> dergisinde yay\u0131nlanan ara\u015ft\u0131rma, daha yeni ve uyar\u0131c\u0131 etkinliklere kat\u0131lan ki\u015filerin ya\u015famlar\u0131n\u0131n ilerleyen d\u00f6nemlerinde daha iyi haf\u0131za fonksiyonlar\u0131na sahip oldu\u011funu bulmu\u015ftur.<\/p>\n\n

    \u00c7al\u0131\u015fman\u0131n ba\u015f yazar\u0131 Dr. Denise Park, bulgular\u0131n “ya\u015fam boyunca yeni ve zorlu aktivitelere kat\u0131lman\u0131n beyinlerimizi keskin tutmaya yard\u0131mc\u0131 olabilece\u011fini” \u00f6ne s\u00fcrd\u00fc\u011f\u00fcn\u00fc s\u00f6yledi.<\/p>\n\n

    Sonu\u00e7<\/h2>\n\n

    Uyku, bili\u015fsel sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00e7ok \u00f6nemlidir. Yeterince uyumak yeni bilgiler \u00f6\u011frenmemize, \u00f6\u011frendiklerimizi hat\u0131rlamam\u0131za ve kararlar almam\u0131za yard\u0131mc\u0131 olabilir. Uyku ayr\u0131ca ruh halimizi iyile\u015ftirmeye, stresi azaltmaya ve enerji seviyelerimizi art\u0131rmaya yard\u0131mc\u0131 olabilir. Uyumakta g\u00fc\u00e7l\u00fck \u00e7ekiyorsan\u0131z, uyku al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in yapabilece\u011finiz birka\u00e7 \u015fey vard\u0131r. Haf\u0131zan\u0131z\u0131 geli\u015ftirmek i\u00e7in daha heyecanl\u0131 bir hayat s\u00fcrmeyi de deneyebilirsiniz.<\/p>","protected":false},"excerpt":{"rendered":"

    Uyku ve Haf\u0131za: Bili\u015fsel Sa\u011fl\u0131k \u0130\u00e7in Uykunun \u00d6nemi Haf\u0131za \u0130\u00e7in Uykunun G\u00fcc\u00fc Uyku, bili\u015fsel i\u015flevlerimiz de dahil olmak \u00fczere sa\u011fl\u0131\u011f\u0131m\u0131z\u0131n bir\u00e7ok y\u00f6n\u00fc i\u00e7in \u00e7ok \u00f6nemlidir. \u0130yi bir gece uykusu yeni…<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[411],"tags":[2303,2601,539,888],"class_list":["post-18533","post","type-post","status-publish","format-standard","hentry","category-neuroscience","tag-brain-health","tag-cognitive-health","tag-memory","tag-sleep"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts\/18533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/comments?post=18533"}],"version-history":[{"count":1,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts\/18533\/revisions"}],"predecessor-version":[{"id":18534,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts\/18533\/revisions\/18534"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/media?parent=18533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/categories?post=18533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/tags?post=18533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}