Kış saatine neden alışamıyoruz?

1999 kez izlendi, 04 Ocak 2017 Çarşamba

Kış saatine geçilmeme kararından bu yana oldukça zaman geçti ancak toplum olarak hala duruma alışamadık. Sabahları gün ışığını görmek gibi bir beklentimiz var. Tüm bu beklentilerin nedeni ise “biyolojik saat!” Yeditepe Üniversitesi Hastanesi Nöroloji Uzmanı Doç.Dr.Burcu ÖRMECİ kış saatine aşılamadığımız bu dönemlerde kendisine başvuran hastaların şikayetlerinde artış gözlediğinin bilgisini veriyor. “Uzun süredir iyi giden migrenli […]

Kış saatine geçilmeme kararından bu yana oldukça zaman geçti ancak toplum olarak hala duruma alışamadık. Sabahları gün ışığını görmek gibi bir beklentimiz var. Tüm bu beklentilerin nedeni ise “biyolojik saat!”

Yeditepe Üniversitesi Hastanesi Nöroloji Uzmanı Doç.Dr.Burcu ÖRMECİ kış saatine aşılamadığımız bu dönemlerde kendisine başvuran hastaların şikayetlerinde artış gözlediğinin bilgisini veriyor. “Uzun süredir iyi giden migrenli hastalar sık sık atak yapmaya başladı mesela. Uyku bozukluğu olan hastalarımız daha da çok sorun yaşamaya başladılar. Yorgunluğun tetiklediği hastalıklar (epilepsi, miyasteni, hiper tansiyon, diyabet gibi) kontrolsüz olmaya başladı ve insanlar (hem hastalar hem de doktorlar) daha da agresifleşti, daha çok tartışmalar yaşanmaya başladı. Bunlar çok kısa özetler. “ diyor ve biyolojik saatin etkileri hakkında önemli bilgiler veriyor.

Ülkelerin asıl saatleri aslında kış saatidir!

Biyolojik saat genel olarak gün ışığına bağlı olarak düzenlenir bu nedenle sabahları gün ışığını arıyor olmak çok normal. Ama aslında Ülkelerin asıl saatleri aslında kış saatidir. Yaz saati uygulaması yazın gün ışığından daha fazla yararlanmak için oluşturulmuş yapay bir saattir ama fizyolojimize de çok aykırı değildir. Çünkü 1 saat öne çekilmiş olsa da uyandığımız saatte gün doğmuş olacağı için çok etkilenmeyiz. Asıl problem yaz saati uygulaması kışın devam ettiğinde ortaya çıkar çünkü gün doğmadan çok önce günlük yaşama başlamak gerekir ki bu saatler aslında biyolojik olarak uykuda olmamız gereken çok önemli saatlerdir. Sabaha karşı uykusunda birçok metabolik ve hormonal düzenleme biyolojik olarak yapılır ve REM uykusu denilen rüya uykusu aslında entelektüel fonksiyonlarımızı ve belleğimizi güçlendiren uykudur. Gün ışığından çok önce uyanıklığa geçmemiz durumunda uykunun bu en önemli aşaması maalesef uyunamaz ve uzun vadede ciddi problemler ortaya çıkmaya başlar. Kişiler daha sinirli ve agresif hale gelir, entelektüel kapasite azalır, yorgunluk artar ve hormonal düzen bozulmaya başlar bunun etkilerini kan şekeri ve tansiyonda sık ve büyük oynamalar, adet düzeni bozukluğu ve tiroid bozuklukları şeklinde görebiliriz).

Havaların sabah daha da kararmasından dolayı, vücudu nasıl adapte edebiliriz?

Bu adaptasyonu sağlamak pek mümkün görünmemektedir. Çünkü önemli olan kaç saat uyuduğumuz değildir, bu uykuyu hangi gün diliminde yaşadığımızdır. Olması gereken uykuyu gece uyumaktır, gün ışığından sonra da uyanmak gerekir. Bunun nedeni uykumuzu düzenleyen melatonin hormonunun gün ışığına bağımlı olarak yapılmasıdır. Örnek olarak gündüz uyuduğunuz 5 saat uyku ile gece uyuduğunuz 5 saat uyku aynı değildir, gündüz uykusu kişiyi net olarak dinlendiremez çünkü gün ışığı olduğu saatlerde (camları ne kadar kapasanız da doğanın bir ritmi vardır) melatonin düzeyi başka, gün ışığı olmadığı saatlerde başkadır. Dışarıdan alınana melatoninin yararı olabilir mi? Sorusunun cevabı ise kısmen evettir ama hiçbir şekilde uzun vadede fizyolojik durumu tam olarak oluşturamaz ve sonuçta ritimle oynamak ritimi daha da bozar.

Saat farkı dolayısıyla vücut ta yaşanan yorgunluk, uyku bozukluğunu nasıl besinle ile takviye ederek direncini arttırabiliriz.

Besinlerle uyku eksiğimizi tamamlamamız mümkün değildir ancak yine de uyku kalitemizi bozacak yiyecek ve içeceklerden (mide ekşimesi veya gaz yapan yiyecekler, çay, kahve, enerji içecekleri gibi uyku kaçıran maddeler barındıran içeceklerden) uzak durmak yeni saat uygulamasında, en azından kısalmış olsa da gece uykumuzun kalan kısmının kalitesini sağlamak için önerilebilir.

Vücut kendini hangi saatler arasında yeniler? Zinde kalkmak için saat uygulamasına göre akşam en geç kaç gibi yatılması gerekir.

Ortalama 8 saatlik bir uykuyu düşünecek olursak (ideal olarak gün ışıdıktan sonra uyanmak kaydı ile) ilk 4 saati tüm yaşamsal aktivitelerimizin minimuma indiği asıl bedensel dinlenmeyi sağlayan uykudur. İkinci 4 saat ise metabolik-hormonal olayların ve entelektüel fonksiyonların düzenlendiği kısmen daha aktif bir uyku dönemidir. Her iki yarım da kaliteli uyku için şarttır. Gün ışımadan önce kalktığımızda maalesef ikinci yarıyı kısmen uyuyamayız ve uyuduğumuz saatten bağımsız olarak olumsuz etkilerini uzun vadede görmeye başlarız. Özet olarak kaç saat uyursak uyuyalım gün ışımadan çok önce kalkarsak uyku kalitemiz yine de bozulacaktır. 

Kişi saat değişikliklerine ne kadar sürede adapte olmaktadır.

Geçici durumlarda (jet lag gibi) normal sağlıklı bireyler en fazla 2-3 gün içinde adapte olurlar (bulundukları coğrafyanın gün ışığına adapte olurlar) ancak yaz saatinin tüm kış devam etmesi gibi bir durumda adaptasyon ancak tekrar yaz geldiğinde olabilir.

Etiketler: biyolojik saat kış saati

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