Merhaba bu hafta blog yazımda uykunun insan sağlığı üzerine etkilerini bilimsel kanıtlar eşliğinde çözmeye çalışacağım. Öncelikle, insanlık görece uzun sayılabilecek bir dönem içinde gece ve gündüz döngülerine maruz kalmış ve gün ışığı bazlı olarak uyku düzeni oluşturmuştur. Ancak, yapay ışığın icadı ile birlikte bu doğal evrimsel döngü dramatik bir şekilde değişmiştir (ışığın insan hayatı üzerine etkilerini merak ediyorsanız buraya tıklayınız). Dahası, bilimsel araştırmalar bugün hala neden uyuduğumuz konusunda net bir fikir birliğine ulaşamamıştır. Genel kabul olarak uykunun beynin kendi kendine restore etme, temizleme ve yenileme süreci olarak yorumlanmaktadır.
Son yıllarda uykunun insan sağlığı üzerine etkileri konusunda oldukça fazla akademik araştırma yapılmış ve hala da bu konu üzerine yüzlerce çalışma yürütülmektedir. Peki bireysel özelliklerimize göre günlük ne kadar uyku süresine ihtiyaç duyuyoruz. Optimal uyku süresi diye bir şey var mı? Uyku yoksunluğu gerçekten insan sağlığını etkileyebilir mi? Gelin beraber bu soruları bilimsel referanslar ile açıklayalım. İlk olarak yanlış bilinen bir olgudan başlayalım. Sanılanın aksine uyku hali insan vücudu için faaliyetlerin durdurulması eylemi değildir. Bilakis, uyku halinde insan vücudu yıpranan hücre, doku ve organları restore eder, vücutta ve beyinde biriken toksinleri temizler ve hafıza süreçlerini optimize eder (1). Ayrıca, uyku duygularımızın düzenlenmesi için de son derece kritik bir öneme sahiptir. Bilimsel araştırmalarda sadece bir gece uykusuz kalmanın olumsuz duygu geliştirme potansiyelinde yaklaşık %60 oranında artışlar olabileceği yönünde bulgular elde edilmiştir (2).
Uykusuzluğun insan organizması üzerine etkilerini inceleyen bilimsel çalışmalarda, uyku yoksunluğunun bağışıklık yanıtı, enerji metabolizması, açlık-tokluk regülasyonu ve vücut kompozisyonu kontrolü gibi süreçler üzerine etki edebileceği de ifade edilmiştir (3,4). Uyku yoksunluğu ile literatürde vurgu yapılan bir diğer önemli bulgu da sirkadiyen ritmi (biyolojik saat) etkileme potansiyeli olduğudur. Biyolojik saat, 24 saatlik uyku ve uyanıklık döngüsünü düzenleyen ve kontrol eden sistemin genel adıdır. Biyolojik saatin organizmamızda metabolik faaliyetler, inflamasyon kontrolü, bağışıklık regülasyonu ve stres yönetimi gibi süreçler için kritik öneme sahip olduğu ifade edilmiştir (5). Yeterli uyku alamadığımızda veya ışığa fazla maruz kaldığımızda biyolojik saatimiz bu durumdan etkilenmekte ve yukarıda bahsettiğim tüm fonksiyonlarda bozulmalar görülmektedir. Ayrıca, uyku ile ilgili önemli detaylardan biri de uyku kalitesidir. Uyku kalitesinin nasıl sağlanacağı noktasında tam bir fikir birliği olmamasına rağmen genel olarak uyku kalitesinin uykuya geçme süresi, gece uykudan uyanma durumu ve sayısı, sabah kendinizi ne kadar dinlenmiş hissettiğiniz ve uyku aşamaları açısından geçirdiğiniz süreye bağlı olduğu ifade edilmiştir (6). Bu bağlamda, insan sağlığının korunması ve sürdürülmesi için uyku süresi kadar uyku kalitesinin de önemli olduğu unutulmamalıdır.
Şimdi başka bir önemli soruyu daha cevaplayalım. Ne kadar süre uyumalıyız? Bu sorunun yanıtı sanılanın aksine oldukça karmaşıktır. Herkes için standart bir uyku süresinden bahsetmek pek mümkün değildir. Çünkü, herkesin kendine özgü ihtiyaçları, bireysel özellikleri ve farklı tercihleri vardır. Ancak, yine de uyku süresi konusunda bilimsel literatür yaş değişkeni açısından bazı ortalama değerlerden bahsetmektedir (7,8,9,10). Yaş değişkenine göre referans değerlerini gelin beraber inceleyelim.
- Yeni doğanlar (0-3 ay): 14-17 saat
- Bebekler (4-12 ay): 12-15 saat
- Yeni yürümeye başlayan çocuklar (1-2 yaş): 11-14 saat
- Okul öncesi çocuklar (3-5 yaş): 10-13 saat
- Okul çocukları (6-13 yaş): 9-11 saat
- Gençler (14-17 yaş): 8-10 saat
- Yetişkinler (18-64 yaş): 7-9 saat
- Yaşlılar (65+ yaş): 7-8 saat
Yukarıda yaş değişkenine göre ortalama uyku sürelerini paylaştım. Ancak, genetik yatkınlık ve bireysel farklılıklar nedeniyle bu oranlar farklılık gösterebilir. Bugün insanoğlunun daha önce hiç karşılaşmadığı ölçüde uykusuzluk yaşadığı iddia edilmektedir. Literatür, gençlerin 3’te 2’sinin ve yetişkinlerin 3’te 1’inin uykusuzluk çektiğini rapor etmektedir (11). Peki uykusuz kaldığımızda ortaya çıkan semptomlar nelerdir? Gerçekten uykusuzluk hangi negatif etkilere neden olmaktadır? Birçok araştırmada uykusuzluğun karar verme süreçlerini negatif etkilediği, yaratıcılık ve bilişsel beceri performans düzeyini düşürdüğü ve motorlu araç kaza oranlarını arttırdığı yönünde bulgular paylaşılmıştır (12,13). Ne yazık ki uykusuzluk sadece bu etkiler ile sınırlı değildir. Aynı zamanda bazı araştırmalarda uyku yoksunluğunun diyabet, Obezite, kalp hastalıkları, demans, Alzheimer gibi metabolik hastalıkların görülme risk düzeyini arttıracağına dair de kanıtlar sunulmuştur (14,15,16,17,18). Bu bağlamda, bilimsel literatür ışığında uykusuzluk hem zihinsel sağlığı ve fonksiyonu hem de fiziksel ve metabolik sağlığı negatif etkileyebilir.
Şimdi bu noktadan sonra yeterli ve kaliteli uyuyabilmek için izleyebileceğimiz bazı bilimsel açıdan kanıtlara sahip stratejilerden bahsedelim. Bu stratejileri kullanarak uyku sürenizi ve kalitenizi arttırabilirsiniz.
- Günün hep aynı saatinde uyumaya ve kalkmaya çalışın (19,20).
- Yatağa gitmeden önce zihninizi boşaltın ve rahatlayın (21).
- Uyuduğunuz odanın sıcaklığını (ne sıcak ne de soğuk olmalı), ses düzeyini (sessiz olmalı) ve ışık yoğunluğunu (karanlık olmalı) ayarlayın (19,22).
- Uyku öncesi alkol, kafein ve nikotin alımı erkenden durdurun (23,24,25,26).
- Elektronik cihazlarının (telefon, bilgisayar, televizyon vb.) kullanımını akşam saatlerinin hemen başında bırakın (27,28).
- Meditasyon yapın (29,30,31,32).
- Fiziksel aktif (yürüyüş, bisiklete binme vs.) olun ve düzenli egzersiz (haftada 3-5 gün her gün 45-60 dk orta yoğunluklu egzersiz yapılmalı) yapmaya çalışın (33,34,35,36).
Sonuç olarak, uyku kalitesi ve süresi bilimsel açıdan hem fiziksel, fizyolojik ve metabolik hem de zihinsel ve ruhsal sağlığımı etkileme potansiyeline sahiptir. Bu bağlamda, yukarıda bahsettiğim stratejileri uygulayarak uyku kalitenizi ve sürenizi optimal düzeye taşıyabilirsiniz. Herkese huzurlu ve keyifli uyku periyotları diliyorum. Haftaya yeni bir konu ile görüşmek dileğiyle.
“Erken yatıp erken kalkmak insanı sağlıklı, akıllı ve zengin yapar. Benjamin Franklin”.
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