{"id":4334,"date":"2019-12-19T11:04:52","date_gmt":"2019-12-19T08:04:52","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=4334"},"modified":"2020-01-19T13:26:39","modified_gmt":"2020-01-19T10:26:39","slug":"da-vinci-uykusu-en-az-kac-saat-uyuyabilirsiniz","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/da-vinci-uykusu-en-az-kac-saat-uyuyabilirsiniz\/","title":{"rendered":"Da Vinci Uykusu: En az ka\u00e7 saat uyuyabilirsiniz?"},"content":{"rendered":"\n<p>T\u0131p fak\u00fcltesindeyseniz ve komite haftas\u0131ndaysan\u0131z, uyku b\u00fcy\u00fck bir problem olabiliyor. Bu gibi yo\u011fun oldu\u011fumuz haftalarda uykumuzdan k\u0131sarak, yapmam\u0131z gereken \u015feyleri yeti\u015ftirmeye \u00e7al\u0131\u015f\u0131yoruz. <\/p>\n\n\n\n<p>Bug\u00fcn sizlerle farkl\u0131 uyku rutinlerini bilimsel ara\u015ft\u0131rmalar\u0131n sonu\u00e7lar\u0131yla birlikte tart\u0131\u015faca\u011f\u0131z. L\u00fctfen bu y\u00f6ntemleri bilimsel ara\u015ft\u0131rmalar\u0131 ve olas\u0131 tehlikelerini okumadan ve bilin\u00e7sizce denemeyiniz. Hi\u00e7bir sorumlulu\u011fu kabul etmiyoruz. Burada amac\u0131m\u0131z sizi farkl\u0131 uyku rutinleri \u00fczerine bilgilendirmektir, hi\u00e7bir \u015fekilde sizi y\u00f6nlendirmek istemiyoruz. Haydi ba\u015flayal\u0131m!<\/p>\n\n\n\n<p>K\u00fc\u00e7\u00fck bir hesap yapal\u0131m. Ortalama bir insan\u0131n\ng\u00fcnde 8 saat uyudu\u011funu varsayarsak, 1 g\u00fcn 24 saat oldu\u011funa g\u00f6re, insanlar\u0131n\nhayatlar\u0131n\u0131n <strong>\u00fc\u00e7te birini<\/strong> uyuyarak ge\u00e7irdi\u011fini s\u00f6yleyebiliriz.\nDaha somut bir \u00f6rne\u011fe d\u00f6kersek 72 ya\u015f\u0131nda bir insan <strong>hayat\u0131n\u0131n 24 y\u0131l\u0131n\u0131\n<\/strong>uyuyarak ge\u00e7irmi\u015f oluyor. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-1024x576.jpg\" alt=\"\" class=\"wp-image-4356\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-1024x576.jpg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-400x225.jpg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-768x432.jpg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-110x62.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-420x236.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci-764x430.jpg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/tesla-and-da-vinci.jpg 1040w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Leonardo Da Vinci ve Nikola Tesla<br><br>https:\/\/dw8stlw9qt0iz.cloudfront.net\/lZi9wRQx6gYD8t25Wzu1FdRHr18=\/fit-in\/1040&#215;585\/filters:format(jpeg):quality(75)\/curiosity-data.s3.amazonaws.com\/images\/content\/landscape\/standard\/e181a129-b7bb-4835-ad2a-5e804d23e78f.png<\/figcaption><\/figure>\n\n\n\n<p>Tarihte baz\u0131 bilim insanlar\u0131n\u0131n uykular\u0131ndan k\u0131sarak daha verimli \u00e7al\u0131\u015fmak istediklerini biliyoruz: Leonardo da Vinci, Nikola Tesla. Peki uykudan k\u0131sarak ger\u00e7ekten verimli \u00e7al\u0131\u015fabilir miyiz? Bunun n\u00f6rolojik etkileri nas\u0131l olur? <\/p>\n\n\n\n<p>\u0130sterseniz \u00f6ncelikle genel olarak uyku rutinlerinden\nbahsederek ba\u015flayal\u0131m. En genel d\u00fczeyde uyku tiplerini fazlar\u0131na g\u00f6re \u00fc\u00e7e\nay\u0131rabiliriz:<\/p>\n\n\n\n<h4>1.Monofazik Uyku: <\/h4>\n\n\n\n<p>End\u00fcstri devrimiyle birlikte normal olarak sayd\u0131\u011f\u0131m\u0131z, genellikle tek seferde 8 saatlik uyku olarak ifade edilen uyku bi\u00e7imidir. (Toplam: 8 saat uyku)<\/p>\n\n\n\n<h4><strong>2.Difazik Uyku:<\/strong> <\/h4>\n\n\n\n<p>\u0130sminden de anla\u015f\u0131ld\u0131\u011f\u0131 \u00fczere, difazik uyku 2 fazdan olu\u015fur. Gece 5-6 saat civar\u0131 uykudan sonra g\u00fcn i\u00e7erisinde \u201csiesta\u201d dedi\u011fimiz (genellikle \u0130spanyollardan duydu\u011fumuz) k\u0131sa bir uykuyu kapsar. Siesta genellikle 30-90 dakika aras\u0131nda s\u00fcrer. (Toplam: 6-7 saat uyku)<\/p>\n\n\n\n<h4>3.Polifazik Uyku:<strong> <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-1024x1024.jpg\" alt=\"\" class=\"wp-image-4359\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-1024x1024.jpg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-150x150.jpg 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-250x250.jpg 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-125x125.jpg 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-110x110.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-420x420.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/poly-768x768.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Polifazik Uyku \u00c7e\u015fitleri<br>https:\/\/images.app.goo.gl\/LqU3Gs77fBRxP3Y3A<\/figcaption><\/figure>\n\n\n\n<p>Polifazik uyku patternine sahip bireyler g\u00fcnde 4-6 kez aral\u0131klarla uyuyabilirler. Bu uyku patterni alt ba\u015fl\u0131klara ayr\u0131l\u0131r:<\/p>\n\n\n\n<p><strong>3.1. \u201cEveryman\u201d Uyku: <\/strong>1 adet 3 saatlik uzun uykunun ard\u0131ndan 20 dakikal\u0131k 3 adet \u015fekerleme. (Toplam: 4 saat uyku)<\/p>\n\n\n\n<p><strong>3.2. \u201cUberman\u201d Uyku: <\/strong>G\u00fcnde 6 adet 30 dakikal\u0131k \u015fekerleme. (Toplam: 3 saat uyku)<\/p>\n\n\n\n<p><strong>3.3. \u201cDymaxion\u201d Uyku: <\/strong>Her 6 saatte bir, 30 dakikal\u0131k \u015fekerleme. (Toplam: 2 saat uyku)<\/p>\n\n\n\n<h3>Literat\u00fcr \u0130ncelemesi<\/h3>\n\n\n\n<p>Peki bu kadar az uykuyla verimli i\u015f yapmak m\u00fcmk\u00fcn m\u00fc, yoksa t\u00fcm g\u00fcn uykulu olarak m\u0131 geziyorsunuz? Bunu anlayabilmek i\u00e7in isterseniz birka\u00e7 makaleye g\u00f6z atal\u0131m.<\/p>\n\n\n\n<p>1989 y\u0131l\u0131nda <em>Work &amp; Stress<\/em> isimli dergide yay\u0131mlanan bir \u00e7al\u0131\u015fmada, polifazik uykunun performans \u00fczerine olan etkileri, 99 denizci \u00fczerinde test edilmi\u015f. \u00c7al\u0131\u015fmada denizcilerin \u00e7ok zorluk \u00e7ekmeden polifazik uyku d\u00fczenine al\u0131\u015ft\u0131klar\u0131 ve her \u015fekerlemenin 20 dakika ile 2 saat aras\u0131 s\u00fcrd\u00fc\u011f\u00fc belirtilmi\u015f. Ara\u015ft\u0131rmada denizcilerin ortalama olarak toplam uyku s\u00fcresi 7.5 saatten 6.3 saate indirilmekle birlikte toplam uyku s\u00fcresi ve \u015fekerleme s\u00fcresinin performans ile negatif korele oldu\u011fu g\u00f6sterilmi\u015f. En iyi performans sonu\u00e7lar\u0131 20 dakika ile 1 saat aras\u0131nda \u015fekerlemelerden olu\u015fan, toplamda 4.5 ile 5 saat aras\u0131 uyku oldu\u011fu g\u00f6zlemlenmi\u015f. Bu durumu kronobiyolog Claudio Stampi makalesinde \u015f\u00f6yle yorumluyor: \u201cYeti\u015fkin insanlarda polifazik uykuya do\u011fal bir meyillilik olabilir. Ayr\u0131ca polifazik uyku d\u00fczeni uzun s\u00fcreli durmaks\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131 gereken insanlar i\u00e7in uykunun idaresi a\u00e7\u0131s\u0131ndan umut vaadeden ve uygulanabilir bir \u00e7\u00f6z\u00fcm olabilir.\u201d <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-1024x1024.jpg\" alt=\"\" class=\"wp-image-4361\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-1024x1024.jpg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-150x150.jpg 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-250x250.jpg 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-125x125.jpg 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-110x110.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-420x420.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/da-vinci-anatomi-768x768.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Leonardo Da Vinci&#8217;nin defterinden \u00e7izimler<br>https:\/\/images.app.goo.gl\/1UkNKocBGSGqz5ZT7<br><\/figcaption><\/figure>\n\n\n\n<p>Kronobiyolog Claudio Stampi, 1992 y\u0131l\u0131nda yazd\u0131\u011f\u0131 <em>\u201cWhy We Nap\u201d<\/em> (\u201cNeden \u015eekerleme Yapar\u0131z\u201d) isimli kitab\u0131nda Da Vinci\u2019nin uyku patterni hakk\u0131nda \u015f\u00f6yle yazar: \u201cDa Vinci\u2019nin s\u0131rlar\u0131ndan biri, kendine \u00f6zg\u00fc uyku form\u00fcl\u00fcyd\u00fc: Her 4 saatte bir, 15 dakikal\u0131k \u015fekerlemeler yaparak g\u00fcnde toplamda sadece 1.5 saat uyurdu. Bu y\u00fczden g\u00fcnde fazladan 6 verimli saat kazanm\u0131\u015f. Bu kendine \u00f6zg\u00fc y\u00f6ntemle 67 y\u0131ll\u0131k ya\u015fam\u0131nda fazladan 20 y\u0131l verimlilik \u2018kazanm\u0131\u015f\u2019 gibi g\u00f6r\u00fcn\u00fcyor.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-4365\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-1024x1024.jpg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-150x150.jpg 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-250x250.jpg 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-125x125.jpg 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-110x110.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-420x420.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2019\/12\/images-1-768x768.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Nikola Tesla, S\u0131rp k\u00f6kenli Amerikal\u0131 mucit (1856-1943) <br><br>https:\/\/images.app.goo.gl\/No7AWAC6rNpSSXmc9<\/figcaption><\/figure>\n\n\n\n<p>Bu uyku d\u00fczeninin n\u00f6rolojik ve psikiyatrik sonu\u00e7lar\u0131 yok mu peki? \u0130sterseniz bir ba\u015fka \u00fcnl\u00fc polifazik uyku uygulay\u0131c\u0131s\u0131 olan Tesla hakk\u0131nda konu\u015fal\u0131m. \u0130ddialara g\u00f6re Tesla, 24 saat i\u00e7erisinde sadece 2 saat uyurmu\u015f. Bu uygulaman\u0131n, Tesla\u2019n\u0131n hen\u00fcz sadece 25 ya\u015f\u0131ndayken ya\u015fad\u0131\u011f\u0131 ruhsal \u00e7\u00f6k\u00fc\u015f ile ili\u015fkili olabilece\u011fi belirtiliyor. <\/p>\n\n\n\n<p><em>Sleep<\/em> dergisinde 2003 y\u0131l\u0131nda yay\u0131mlanan bir ara\u015ft\u0131rmada, uyku periyodunun 14 g\u00fcn \u00fcst \u00fcste geceleri 4-6 saat olacak \u015fekilde kronik k\u0131s\u0131tlanmas\u0131n\u0131n istatistiksel olarak anlaml\u0131 bir k\u00fcm\u00fclatif kognitif performans eksikli\u011fiyle sonu\u00e7land\u0131\u011f\u0131 ortaya konmu\u015ftur. Bu ara\u015ft\u0131rmayla <em>Van Dongen HP et al.<\/em> \u0130ngilizce literat\u00fcrde \u201csleep debt\u201d olarak ge\u00e7en, T\u00fcrk\u00e7e olarak a\u00e7\u0131klamam\u0131z gerekirse \u201cyeterli uyku almama sonucu olu\u015fan k\u00fcm\u00fclatif etki\u201dnin en basit anlamda \u015f\u00f6yle yorumlanabilece\u011fini belirtmi\u015fler: Fazladan uyan\u0131kl\u0131k s\u00fcresinin zamanla biriken n\u00f6robiyolojik \u201c\u00fccret\u201di.<\/p>\n\n\n\n<p>Umar\u0131z bu yaz\u0131 farkl\u0131 uyku tipleri \u00fczerine sizi giri\u015f d\u00fczeyinde bilgilendirebilmi\u015ftir. Maalesef literat\u00fcrde polifazik uyku \u00fczerine yeterli say\u0131da ara\u015ft\u0131rma bulunmamaktad\u0131r. \u00d6nceden de belirtti\u011fimiz gibi, bu yaz\u0131da amac\u0131m\u0131z kesinlikle sizi y\u00f6nlendirmek de\u011fildir. Bu alanda yeterli veri olmad\u0131\u011f\u0131ndan bu uyku d\u00fczenini uygulaman\u0131n tehlikeli olabilece\u011fini belirtmek isteriz. Daha \u00f6nce polifazik uyku d\u00fczenini uygulam\u0131\u015f insanlar\u0131n deneyimlerini incelemek isterseniz Youtube\u2019da bunun gibi pek \u00e7ok video bulabilirsiniz:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"I slept 4.5 hours a night following a polyphasic sleep routine\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/tm3fPmtbdq0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>G\u00f6r\u00fc\u015fmek \u00fczere!<\/p>\n\n\n\n<p><strong>KAYNAK\u00c7A:<\/strong><\/p>\n\n\n\n<ol><li> <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319425.php#how-to-get-a-better-nights-sleep\">https:\/\/www.medicalnewstoday.com\/articles\/319425.php#how-to-get-a-better-nights-sleep<\/a> <\/li><li> <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02678378908256879?src=recsys\">https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02678378908256879?src=recsys<\/a> <\/li><li> <a href=\"https:\/\/curiosity.com\/topics\/leonardo-da-vinci-and-nikola-tesla-allegedly-followed-the-uberman-sleep-cycle-curiosity\/\">https:\/\/curiosity.com\/topics\/leonardo-da-vinci-and-nikola-tesla-allegedly-followed-the-uberman-sleep-cycle-curiosity\/<\/a> <\/li><li> <a href=\"https:\/\/academic.oup.com\/sleep\/article\/26\/2\/117\/2709164\">https:\/\/academic.oup.com\/sleep\/article\/26\/2\/117\/2709164<\/a> <\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>T\u0131p fak\u00fcltesindeyseniz ve komite haftas\u0131ndaysan\u0131z, uyku b\u00fcy\u00fck bir problem olabiliyor. Bu gibi yo\u011fun oldu\u011fumuz haftalarda uykumuzdan k\u0131sarak, yapmam\u0131z gereken \u015feyleri<\/p>\n","protected":false},"author":188,"featured_media":4358,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[419],"acf":[],"views":2053,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/4334"}],"collection":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/users\/188"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=4334"}],"version-history":[{"count":12,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/4334\/revisions"}],"predecessor-version":[{"id":5817,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/4334\/revisions\/5817"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/4358"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=4334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=4334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=4334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}