{"id":13590,"date":"2024-06-26T00:00:39","date_gmt":"2024-06-26T00:00:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13590"},"modified":"2024-06-26T18:13:45","modified_gmt":"2024-06-26T18:13:45","slug":"snoring-remedies-how-to-get-rid-of-snoring-while-sleeping","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/snoring-remedies-how-to-get-rid-of-snoring-while-sleeping\/","title":{"rendered":"HORLAMA \u0130LA\u00c7LARI : UYURKEN HORLAMADAN NASIL KURTULURUM"},"content":{"rendered":"<\/p>\n

“Horlam\u0131yorum!” – her horlama dedi.<\/p>\n

Horlama, \u00e7o\u011fu yeti\u015fkinin d\u00fczenli olarak kar\u015f\u0131la\u015ft\u0131\u011f\u0131 yayg\u0131n bir durumdur. Baz\u0131lar\u0131 ara s\u0131ra horlarken, di\u011fer insanlar\u0131n g\u00fcr\u00fclt\u00fcl\u00fc, s\u0131k horlayanlar oldu\u011fu bilinmektedir.<\/p>\n

Bir ara\u015ft\u0131rmaya g\u00f6re, normal yeti\u015fkinlerin yakla\u015f\u0131k% 45’i d\u00fczenli olarak horlar. Ayr\u0131ca, horlayanlar\u0131n tahmini% 95’i horlamalar\u0131n\u0131n partnerlerini veya aile \u00fcyelerini rahats\u0131z etti\u011fini kabul ediyor.<\/p>\n

\"frequent<\/figure>\n

Horlama uyku program\u0131n\u0131z\u0131 da etkileme e\u011filimindedir. Ertesi g\u00fcn yorgun veya yorgun hissetmenize neden olan d\u00fczensiz uyku d\u00fczenleri ya\u015fayabilirsiniz.<\/p>\n

Bu, horlaman\u0131n zaman\u0131nda tedavi edilmezse sizi ve sevdiklerinizi etkileyebilece\u011fini g\u00f6stermektedir. Bununla birlikte, horlamadan nas\u0131l kurtulaca\u011f\u0131m\u0131z hakk\u0131nda daha fazla bilgi edinmeden \u00f6nce, \u00f6nce \u00e7ok temel bir soruyu anlamam\u0131z \u00f6nemlidir – neden horlar\u0131z?<\/p>\n

Evet, insanlar neden horlar?<\/p>\n

\"snoring<\/figure>\n

Uyan\u0131kken bo\u011faz\u0131m\u0131zda ve \u00fcst hava yolumuzda bulunan dokular a\u00e7\u0131kt\u0131r. Bu, akci\u011ferlere kolay hava giri\u015fi sa\u011flar. Bununla birlikte, uyudu\u011fumuz zaman, bu dokular gev\u015feme e\u011filimindedir ve bu da hava yolunu k\u0131smen engelleyebilir.<\/p>\n

B\u00f6ylece, hava yolundan akan hava diren\u00e7le bulu\u015ftu\u011funda, titre\u015fimlere yol a\u00e7ar. Bu titre\u015fimler uyurken horlama eylemi olarak adland\u0131r\u0131l\u0131r.<\/p>\n

\u0130nsanlar genellikle horlama ile birlikte nefes almada durmalar ya\u015farlar. Bu t\u00fcr sorunlar \u00e7o\u011funlukla kardiyovask\u00fcler hastal\u0131k riski ile ilgilidir ve acil t\u0131bbi m\u00fcdahale gerektirir.<\/p>\n

\"snoring<\/figure>\n

Ancak horlaman\u0131n arkas\u0131ndaki tek neden bu de\u011fildir. Ya\u015fl\u0131l\u0131k, obezite, sigara, s\u0131k burun t\u0131kan\u0131kl\u0131\u011f\u0131 veya alkol almak uyku s\u0131ras\u0131nda horlaman\u0131n di\u011fer yayg\u0131n nedenleridir.<\/p>\n

\u0130\u015fte, sa\u011flam ve huzurlu bir uyku alman\u0131za yard\u0131mc\u0131 olabilecek baz\u0131 etkili horlama ev ila\u00e7lar\u0131.<\/p>\n

    \n
  1. Uyku pozisyonunuzu de\u011fi\u015ftirme<\/strong><\/li>\n<\/ol>\n
    \"reason<\/figure>\n

    Bu kadar basit. S\u0131rt \u00fczerinizde uyumak genellikle rahat dokular\u0131n veya dilin hava yolunu t\u0131kamas\u0131na neden olur. Bu, horlaman\u0131n arkas\u0131ndaki nedenin uyku pozisyonunuz olabilece\u011fi anlam\u0131na gelir.<\/p>\n

    Bu nedenle, s\u0131rtta uyumak yerine, yanlar\u0131n\u0131zda, karn\u0131n\u0131zda veya yar\u0131 dik bir pozisyonda uyumay\u0131 deneyebilirsiniz. Horlayanlar\u0131n denedikleri bir di\u011fer yayg\u0131n y\u00f6ntem de g\u00f6mleklerinin arkas\u0131na tenis topu dikmektir.<\/p>\n

    Bu, s\u0131rtta uyumaktan ka\u00e7\u0131nmalar\u0131na yard\u0131mc\u0131 olur ve farkl\u0131 pozisyonlarda uyuma prati\u011fi yapmalar\u0131n\u0131 sa\u011flar.<\/p>\n

      \n
    1. Kilo y\u00f6netimine odaklan\u0131n<\/strong><\/li>\n<\/ol>\n
      \"snoring<\/figure>\n

      Obezitenin uyku s\u0131ras\u0131nda horlaman\u0131n yayg\u0131n nedeni oldu\u011fu bulunmu\u015ftur. A\u015f\u0131r\u0131 kilolu bir ki\u015fi genellikle boyun ve bo\u011faz \u00e7evresindeki dokularda art\u0131\u015fa yol a\u00e7an zay\u0131f bir kas tonuna sahiptir.<\/p>\n

      Bu, uyurken s\u0131k horlama ile sonu\u00e7lanabilir. Bu nedenle, kilo sorunlar\u0131n\u0131zla ilgilenmek ve d\u00fczenli olarak \u00e7al\u0131\u015fmak horlamadan nas\u0131l kurtulaca\u011f\u0131n\u0131za dair cevab\u0131n\u0131z olabilir. Egzersiz demi\u015fken…<\/p>\n

        \n
      1. Bo\u011faz ve dil egzersizleri yap\u0131n<\/strong><\/li>\n<\/ol>\n
        \"getting<\/figure>\n

        Daha \u00f6nce \u00f6\u011frendi\u011fimiz gibi, dil veya bo\u011faz kaslar\u0131m\u0131z gev\u015fedi\u011finde horlama e\u011filimindeyiz. B\u00f6ylece bu dokular\u0131 ve kaslar\u0131 g\u00fc\u00e7lendirerek uyku s\u0131ras\u0131nda horlamay\u0131 \u00f6nleyebilirsiniz.<\/p>\n

        Bu basit bo\u011faz egzersizleri horlamadan kurtulmada yard\u0131mc\u0131 olabilir:<\/p>\n

          \n
        • A\u011fz\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca geni\u015f a\u00e7\u0131n ve 10 saniye a\u00e7\u0131k tutun.<\/li>\n
        • A\u011fz\u0131n\u0131 kapat, dudaklar\u0131n\u0131 kesele ve 30 saniye tut.<\/li>\n
        • Farkl\u0131 notalar ve perdeler arac\u0131l\u0131\u011f\u0131yla y\u00fcksek sesle \u015fark\u0131 s\u00f6ylemeyi deneyin<\/li>\n
        • Dilini a\u011fz\u0131ndan \u00e7\u0131kar. \u015eimdi, k\u0131vr\u0131lmadan, dilinizi yana do\u011fru hareket ettirin ve sonra yukar\u0131 ve a\u015fa\u011f\u0131<\/li>\n
        • Yatmadan \u00f6nce, her sesli harfi en az 20-30 kez tekrar tekrar s\u00f6yleyin<\/li>\n<\/ul>\n
            \n
          1. Alkol ve sigaradan ka\u00e7\u0131n\u0131n<\/strong><\/li>\n<\/ol>\n
            \"snoring<\/figure>\n

            Sigaran\u0131n yatmadan birka\u00e7 saat \u00f6nce alkol al\u0131rken bo\u011faz sorunlar\u0131n\u0131zda tahri\u015fe neden oldu\u011fu bilinmektedir, bo\u011faz kaslar\u0131n\u0131z\u0131 rahatlat\u0131r. Bu ko\u015fullar genellikle uyurken horlamalara yol a\u00e7ar.<\/p>\n

            Bu nedenle, sigaray\u0131 b\u0131rakmak ve alkolden\u00a0ka\u00e7\u0131nmak, ev ila\u00e7lar\u0131n\u0131 horlaman\u0131n<\/strong>yararl\u0131 olabilece\u011fini kan\u0131tlayabilir.<\/p>\n

              \n
            1. Susuz kalmay\u0131n<\/strong><\/li>\n<\/ol>\n
              \"snoring<\/figure>\n

              Dehidrasyon, burnunuzda horlamaya yol a\u00e7abilecek mukus olu\u015fmas\u0131na neden olur. Bu nedenle, daha fazla su i\u00e7mek ve kendinizi nemli tutmak horlama i\u00e7in en kolay do\u011fal ila\u00e7lardan biri olabilir.<\/p>\n

              Ve i\u015fe yarayan kolay horlama ila\u00e7lar\u0131ndan bahsetmi\u015fken,…<\/p>\n

                \n
              1. Zencefil ve bal \u00e7ay\u0131 i\u00e7mek<\/strong><\/li>\n<\/ol>\n
                \"home<\/figure>\n

                Zencefil, etkili bir anti-bakteriyel ve antienflamatuar ajan olarak i\u015flev g\u00f6renerek \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 ile bilinir. Ayr\u0131ca, bo\u011faz\u0131 yat\u0131\u015ft\u0131ran t\u00fck\u00fcr\u00fck salg\u0131s\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n

                Bu nedenle, g\u00fcnde iki kez zencefil ve bal \u00e7ay\u0131 i\u00e7mek horlamay\u0131 durdurmak i\u00e7in en yararl\u0131 ev ila\u00e7lar\u0131ndan biri olabilir.<\/p>\n

                  \n
                1. S\u0131zma zeytinya\u011f\u0131<\/strong><\/li>\n<\/ol>\n
                  \"getting<\/figure>\n

                  Biraz s\u0131zma zeytinya\u011f\u0131 yudumlamak, bo\u011faz kaslar\u0131n\u0131n uyurken bo\u011faz\u0131n\u0131z\u0131 t\u0131kamas\u0131n\u0131 \u00f6nler. Ayr\u0131ca, hava yolunu yumu\u015fatabilir ve horlamadan kurtulmaya yard\u0131mc\u0131 olabilir.<\/p>\n

                    \n
                  1. Horlamay\u0131 \u00d6nleme Ayg\u0131tlar\u0131<\/strong><\/li>\n<\/ol>\n
                    \"remedies<\/figure>\n

                    Piyasada horlamadan kurtulmaya yard\u0131mc\u0131 olabilecek \u00e7e\u015fitli cihazlar vard\u0131r. Horlamay\u0131 durdurmak i\u00e7in etkili ila\u00e7lar olduklar\u0131n\u0131 kan\u0131tlayabilirler ve hafif veya ara s\u0131ra horlayanlar i\u00e7in idealdirler.<\/p>\n

                      \n
                    1. Sa\u011fl\u0131kl\u0131 bir uyku program\u0131na sahip olmak<\/strong><\/li>\n<\/ol>\n
                      \"snoring<\/figure>\n

                      Bu en basit horlama ev ila\u00e7lar\u0131ndan biridir. Yeterli uyku almamak genellikle yanl\u0131\u015f kilo al\u0131m\u0131na yol a\u00e7ar ve bu da uyurken horlamaya yol a\u00e7ar.<\/p>\n

                      Daha iyi uyuman\u0131za yard\u0131mc\u0131 olabilecek farkl\u0131 ev ila\u00e7lar\u0131 vard\u0131r. Bunlar aras\u0131nda \u0131\u015f\u0131\u011f\u0131 uzak tutmaya yard\u0131mc\u0131 olacak perdelerin kullan\u0131lmas\u0131 ve uyumak ve uyanmak i\u00e7in her g\u00fcn benzer bir rutini takip etmek yer al\u0131yor.<\/p>\n

                      Bunlar, horlamadan nas\u0131l kurtulaca\u011f\u0131n\u0131z sorusuna cevap vermeye yard\u0131mc\u0131 olabilecek etkili do\u011fal ila\u00e7lardan baz\u0131lar\u0131yd\u0131.<\/p>\n

                      \n","protected":false},"excerpt":{"rendered":"

                      “Horlam\u0131yorum!” – her horlama dedi. Horlama, \u00e7o\u011fu yeti\u015fkinin d\u00fczenli olarak kar\u015f\u0131la\u015ft\u0131\u011f\u0131 yayg\u0131n bir durumdur. Baz\u0131lar\u0131 ara s\u0131ra horlarken, di\u011fer insanlar\u0131n […]<\/p>\n","protected":false},"author":2,"featured_media":13591,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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