1. Her gece ayn\u0131 saatte uyuyun ve hafta sonlar\u0131 bile her sabah ayn\u0131 saatte kalk\u0131n.<\/p>\n
2. 15:00’ten sonra \u015fekerleme yapmay\u0131n.m ve 20 dakikadan fazla uyumay\u0131n.<\/p>\n
3. G\u00fcn\u00fcn ge\u00e7 saatlerinde kafein ve alkolden uzak durun.<\/p>\n
4. Nikotinden tamamen ka\u00e7\u0131n\u0131n..<\/p>\n
5. D\u00fczenli egzersiz yap\u0131n, ancak yatmadan sonraki 2-3 saat i\u00e7inde de\u011fil.<\/p>\n
6. G\u00fcn\u00fcn ge\u00e7 saatlerinde a\u011f\u0131r bir yemek yemeyin. Yatmadan \u00f6nce hafif bir at\u0131\u015ft\u0131rmal\u0131k tamam.<\/p>\n
7. Yatak odan\u0131z\u0131 rahat, karanl\u0131k, sessiz ve \u00e7ok s\u0131cak veya so\u011fuk de\u011fil.<\/p>\n
8. Uykudan \u00f6nce rahatlaman\u0131za yard\u0131mc\u0131 olacak bir rutin izleyin (\u00f6rne\u011fin, m\u00fczik okumak veya dinlemek). Yatmadan en az bir saat \u00f6nce TV’yi ve di\u011fer ekranlar\u0131 kapat\u0131n.<\/p>\n
9. 20 dakika sonra uyuyam\u0131yorsan\u0131z, okuma veya yumu\u015fak m\u00fczik dinleme gibi uykunuz gelene kadar sakinle\u015fen bir \u015fey yap\u0131n.<\/p>\n
10.Uyku sorununa devam ederseniz bir doktorla konu\u015fun.<\/p>\n
Gen\u00e7lere \u00d6zel Sorun:<\/strong> Bunlar\u0131n \u00fcstesinden gelmek i\u00e7in Gen\u00e7ler deneyebilir:<\/strong> 2. T\u00fcm geceleri yasaklamak (\u00d6devi son dakikaya b\u0131rakmay\u0131n!)<\/p>\n 3. Stresi azaltmak i\u00e7in uykudan hemen \u00f6nce bir g\u00fcnl\u00fckte veya yap\u0131lacaklar listesine yazmak<\/p>\n 4. Hafta sonu sabahlar\u0131 hafta i\u00e7i sabahlara g\u00f6re en fazla 2 saat sonra uyumak.<\/p>\n \n","protected":false},"excerpt":{"rendered":" 1. Her gece ayn\u0131 saatte uyuyun ve hafta sonlar\u0131 bile her sabah ayn\u0131 saatte kalk\u0131n. 2. 15:00’ten sonra \u015fekerleme yapmay\u0131n.m […]<\/p>\n","protected":false},"author":2,"featured_media":13769,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[17],"tags":[],"class_list":["post-13768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/06\/good-sleep.jpg","categories_details":[{"id":17,"name":"Health","count":263,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5362,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/13768","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=13768"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/13768\/revisions"}],"predecessor-version":[{"id":13824,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/13768\/revisions\/13824"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/13769"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=13768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=13768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=13768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Uyku problemleri gen\u00e7ler i\u00e7in \u00f6zel bir endi\u015fe kayna\u011f\u0131d\u0131r. Ortalama bir gencin bir gecede yakla\u015f\u0131k 9 saat uykuya ihtiyac\u0131 vard\u0131r. Bu kadar \u00e7ok \u015fey elde meyen \u00e7ocuklar ve gen\u00e7ler ba\u015fkalar\u0131yla iyi ge\u00e7inmede sorun ya\u015fayabilirler. K\u0131zg\u0131n ve d\u00fcrt\u00fcsel hissedebilirler, ruh hali de\u011fi\u015fimleri ya\u015fayabilirler, \u00fczg\u00fcn veya depresif hissedebilirler veya motivasyondan yoksun olabilirler. Ayr\u0131ca dikkat etmede sorun ya\u015fayabilirler ve daha d\u00fc\u015f\u00fck notlar alabilir ve stresli hissedebilirler.<\/span><\/p>\n
1. Yatmadan en az bir saat \u00f6nce ekran s\u00fcresinden ka\u00e7\u0131nmak.<\/span><\/p>\n