Physical Activity and Exercise Approaches in Coping with Postearthquake Circadian Rhythm and Sleep-Wake Disorders

Abstract

Sleep is controlled by two main regulatory systems. These are the circadian system, which determines the amount of sleep and manages the 24-hour periodicity, and the homeostatic system, which determines the quality of sleep by ensuring adequate sleep. The most prominent circadian rhythm in humans is the sleep-wake cycle, and this cycle is one of the most vulnerable regulatory mechanisms. Stressful life events, such as earthquakes, are closely related to sleep problems and are considered as a risk factor. Sleep problems may cause decreased melatonin secretion, loss of concentration, susceptibility to cognitive, cardiovascular, and metabolic diseases, and impaired immune system. Regular physical activity and exercise have gained a place in the literature as complementary or alternative non-drug approaches for improving sleep and managing sleep-related problems. The aim of this study was to explain the sleep problems experienced by earthquake victims during and after the earthquake and to suggest physical activity and exercise recommendations to maintain a healthy sleep. The exercise programs for eliminating sleep disturbances and improving sleep in earthquake victims should include moderate-intensity aerobic and/or resistance exercises, and be performed 3-days a week, preferably in the morning, and for at least 12-weeks. These exercises should be prescribed by an expert physiotherapist, considering the physical fitness, age, gender, and co-morbidities of the earthquake victim.

Keywords

• Earthquakes
• circadian rhythm
• sleep
• physical activity
• exercise.

Deprem Sonrası Sirkadiyen Ritim ve Uyku-Uyanıklık Bozuklukları ile Baş Etmede Fiziksel Aktivite ve Egzersiz Yaklaşımları

Abstract

Uyku, iki ana düzenleyici sistem tarafından kontrol edilir. Bunlar uyku miktarını belirleyip 24 saatlik periyodikliği yöneten sirkadiyen sistem ve yeterli miktarda uykunun elde edilmesini sağlayarak uyku kalitesini belirleyen homeostatik sistemdir. İnsanlarda en belirgin sirkadiyen ritim, uyku-uyanıklık döngüsüdür ve bu döngü, düzenleyici mekanizmalar arasında en savunmasız olanlardan biridir. Depremler gibi stresli yaşam olayları, uyku problemleri ile yakından ilişkilidir ve bir risk faktörü olarak kabul edilir. Uyku problemleri, melatonin salınımının azalmasına, konsantrasyon kaybına, bilişsel, kardiyovasküler ve metabolik hastalığa yatkınlık ve bağışıklık sisteminin bozulmasına neden olabilir. Düzenli fiziksel aktivite ve egzersiz uykuyu iyileştirmek ve uyku ile ilişkili sorunlarla başa çıkmak için tamamlayıcı veya alternatif ilaç dışı yaklaşımlar olarak literatürde yerini almıştır. Bu çalışmanın amacı depremzedelerin deprem süreci ve sonrasında yaşadığı uyku problemlerini tanımlamak ve kaliteli bir uyku sağlığının sürdürülebilmesi için fiziksel aktivite ve egzersiz önerilerinde bulunmaktır. Depremzede bireylerde uyku bozukluklarının giderilmesi ve uykunun iyileştirilmesi için oluşturulacak egzersiz programları orta şiddette aerobik ve/veya direnç egzersizlerini içermeli ve haftada 3 gün frekansla, tercihen sabah saatlerinde ve en az 12 hafta yapılmalıdır. Bu egzersizler depremzede bireyin fiziksel uygunluğu, yaşı, cinsiyeti ve komorbiditeleri göz önünde bulundurularak ve konunun uzmanı bir fizyoterapist tarafından reçetelendirilmelidir.

Keywords

• Depremler
• sirkadiyen ritim
• uyku
• fiziksel aktivite
• egzersiz

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