{"id":16034,"date":"2024-11-20T00:00:11","date_gmt":"2024-11-20T00:00:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16034"},"modified":"2024-11-20T16:35:03","modified_gmt":"2024-11-20T16:35:03","slug":"best-sleeping-positions","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/best-sleeping-positions\/","title":{"rendered":"EN \u0130YI UYKU POZISYONLARI"},"content":{"rendered":"\n<h6 class=\"wp-block-heading\">Makale Ba\u011flam\u0131:<\/h6>\n\n\n\n<ul class=\"wp-block-list\"><li><em>En iyi uyku pozisyonu nedir?<\/em><\/li><li><em>\u00c7e\u015fitli Uyku Pozisyonlar\u0131<\/em><\/li><li><em>Uyku Hijyeni<\/em><\/li><li><em>Hamilelikte En \u0130yi Uyku Pozisyonu<\/em><\/li><li><em>Uyku Pozisyonu Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 Nas\u0131l Etkiler?<\/em><\/li><li><em>SSS<\/em><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">En iyi uyku pozisyonu nedir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/goqii.com\/blog\/wp-content\/uploads\/shutterstock_1722324169-1024x724.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>En iyi uyku pozisyonu tek boyutlu bir \u00e7\u00f6z\u00fcm de\u011fildir. Ne de olsa insanlar \u00e7e\u015fitli \u015fekillerde uyuyorlar. Her insan\u0131n farkl\u0131 ihtiya\u00e7lar\u0131 vard\u0131r ve farkl\u0131 bir uyku pozisyonunda rahatt\u0131r. Sizin i\u00e7in en iyi uyku pozisyonunu bulmak i\u00e7in konfordan daha fazlas\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcn. Farkl\u0131 uyku pozisyonlar\u0131n\u0131n \u00e7e\u015fitli faydalar\u0131 vard\u0131r. A\u011fr\u0131 veya di\u011fer sa\u011fl\u0131k sorunlar\u0131yla m\u00fccadele ediyorsan\u0131z, bunu y\u00f6netmek i\u00e7in uyku pozisyonunuzu de\u011fi\u015ftirmeniz gerekebilir. Ve bir gecede yapabilece\u011finiz bir \u015fey olmasa da, denemeye de\u011fer olabilir.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.lybrate.com\/eagle\/uploads\/5fc11a0c47426b774986f94f106e8deb\/e9c834.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Kendinizi yava\u015f yava\u015f yeni bir pozisyonda uyuman\u0131z i\u00e7in e\u011fitmek i\u00e7in biraz zaman almak, uykunuzun kalitesini art\u0131rmak i\u00e7in bir s\u0131r olabilir. Ancak, bu rahat olmad\u0131\u011f\u0131n\u0131z bir \u015feyse, endi\u015felenmeyin. Bundan en iyi \u015fekilde elde etti\u011finizden emin olmak i\u00e7in en sevdi\u011finiz uyku pozisyonunu da de\u011fi\u015ftirmeyi deneyebilirsiniz. Her insan farkl\u0131d\u0131r. \u00d6nemli olan v\u00fccudunuz ve ihtiyac\u0131n\u0131z olan uyku i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 yapman\u0131zd\u0131r.<\/p>\n\n\n\n<p>K\u00f6t\u00fc uyku ko\u015fullar\u0131 bel a\u011fr\u0131s\u0131n\u0131n alt\u0131nda yatan neden bile olabilir. \u00c7\u00fcnk\u00fc baz\u0131 pozisyonlar boyuna, kal\u00e7alara ve s\u0131rta gereksiz bask\u0131 yapabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c7e\u015fitli Uyku Pozisyonlar\u0131<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/newsroom.uhc.com\/content\/dam\/newsroom\/PHOTO_sleepingpositions.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Diz deste\u011fi ile s\u0131rtta uyumak<\/h3>\n\n\n\n<p>S\u0131rt \u00fcst\u00fc yatmak genellikle sa\u011fl\u0131kl\u0131 bir s\u0131rt i\u00e7in en y\u00fcksek uyku pozisyonu olarak bilinir. Bu pozisyon, a\u011f\u0131rl\u0131\u011f\u0131n v\u00fccudun en \u00f6nemli y\u00fczeyinin tam uzunlu\u011funa da\u011f\u0131t\u0131lmas\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca bas\u0131n\u00e7 noktalar\u0131n\u0131 en aza indirir ve ba\u015f, boyun ve omurgan\u0131n d\u00fczg\u00fcn hizalamas\u0131n\u0131 sa\u011flar. Dizlerin alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k yerle\u015ftirmek ekstra destek sa\u011flayacak ve omurgan\u0131n do\u011fal e\u011frisini korumaya yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dizlerin aras\u0131nda yast\u0131kla yanlarda uyumak<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2021\/01\/920620-The-Benefits-of-Sleeping-with-a-Pillow-Between-Your-Legs-732x549-Thumbnail.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Yan yatmak pop\u00fcler ve rahat bir uyku pozisyonu olsa da omurga pozisyondan \u00e7ekilebilir. Bu belini zorlayabilir. Bunu d\u00fczeltmek kolay. Yan yatan herkes dizlerinin aras\u0131na s\u0131k\u0131 bir yast\u0131k yerleyebilir. Bu, \u00fcst baca\u011f\u0131 y\u00fckseltir, kal\u00e7a, pelvis ve omurgan\u0131n do\u011fal hizalamas\u0131n\u0131 geri y\u00fckler.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00d6l\u00fcmc\u00fcl Pozisyonda Uyumak<\/h3>\n\n\n\n<p>F\u0131t\u0131kla\u015fm\u0131\u015f diskleri olan ki\u015filer i\u00e7in k\u0131vr\u0131lm\u0131\u015f bir fetal pozisyon almak gece boyunca rahatlama getirebilir. Bunun nedeni, g\u00f6\u011f\u00fcste dizlerle yan yatman\u0131n omurgan\u0131n b\u00fck\u00fclmesini azaltmas\u0131 ve eklemlerin a\u00e7\u0131lmas\u0131na yard\u0131mc\u0131 olmas\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00d6n tarafta midenin alt\u0131nda yast\u0131kla uyumak<\/h3>\n\n\n\n<p>V\u00fccudun \u00f6n\u00fcnde yatmak genellikle en k\u00f6t\u00fc uyku duru\u015fu olarak kabul edilir. Bununla birlikte, ba\u015fka bir pozisyonda uyumaktad\u0131rlar i\u00e7in, mide ve kal\u00e7alar\u0131n alt\u0131na ince bir yast\u0131k koymak omurgan\u0131n hizalamas\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olabilir. \u00d6nde uyumak da f\u0131t\u0131kla\u015fm\u0131\u015f disk hastal\u0131\u011f\u0131 veya dejeneratif disk hastal\u0131\u011f\u0131 olan ki\u015filere fayda sa\u011flayabilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00d6nde ba\u015f a\u015fa\u011f\u0131 bakacak \u015fekilde uyumak<\/h3>\n\n\n\n<p>\u00d6nde uyuman\u0131n bir ba\u015fka nedeni de, kafa sadece bir tarafa \u00e7evrildi\u011fi i\u00e7in k\u00f6t\u00fc olarak kabul edilir. Bu omurgay\u0131 b\u00fcker ve boyun, omuzlar ve s\u0131rta ek stres uygular. Bundan ka\u00e7\u0131nmak i\u00e7in y\u00fcz\u00fcst\u00fc yatmay\u0131 deneyin. Aln\u0131 desteklemek i\u00e7in k\u00fc\u00e7\u00fck ama sert bir yast\u0131k veya hatta s\u0131k\u0131ca yuvarlanm\u0131\u015f bir havlu kullan\u0131labilir ve odan\u0131n nefes almas\u0131n\u0131 sa\u011flar. Bu, mide alt\u0131nda yast\u0131k kullan\u0131m\u0131na ek olarak yap\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">E\u011fimli bir pozisyonda s\u0131rtta uyumak<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.dummies.com\/wp-content\/uploads\/443180.image0.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>E\u011fimli pozisyonda uyumak, \u00f6zellikle istimik spondilolistezisli ki\u015filerde bel a\u011fr\u0131s\u0131na fayda sa\u011flayabilir. Yaslanm\u0131\u015f bir sandalyede dinlenmekten \u00f6nemli bir rahatlama bulunursa, buna g\u00f6re konumland\u0131r\u0131labilen ayarlanabilir bir yata\u011fa yat\u0131r\u0131m yapmak ak\u0131ll\u0131ca olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Uyku Hijyeni<\/h2>\n\n\n\n<p>S\u0131rt a\u011fr\u0131s\u0131 \u00f6nemli uyku bozukluklar\u0131na neden olabilir. \u0130nsanlar bir gecede uyku kayb\u0131n\u0131 telafi etmek i\u00e7in ge\u00e7 saatlere kadar uyumaktan ka\u00e7\u0131nmal\u0131d\u0131r. Bunun yerine, d\u00fczenli bir program\u0131 yatma ve uyanma zamanlar\u0131yla tutarl\u0131 tutmaya \u00e7al\u0131\u015fmal\u0131d\u0131rlar. \u00c7o\u011fu yeti\u015fkinin g\u00fcnde 7 ila 9 saat aras\u0131nda ihtiyac\u0131 vard\u0131r. Uyku hijyeni ipu\u00e7lar\u0131ndan baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Geceleri kafein gibi uyar\u0131c\u0131lardan ka\u00e7\u0131nmak<\/li><li>Yatma zaman\u0131na giden saatlerde a\u011f\u0131r egzersizden ka\u00e7\u0131nmaya \u00e7al\u0131\u015fmak<\/li><li>Okuma, s\u0131cak bir banyo yapma, rahatlat\u0131c\u0131 m\u00fczik dinleme veya nazik bir yoga seans\u0131 yapma ile yatmadan \u00f6nce sona erme<\/li><li>I\u015f\u0131klar\u0131 karartarak ve bilgisayarlar ve TV&#8217;ler gibi dikkat da\u011f\u0131t\u0131c\u0131 unsurlar\u0131 ortadan kald\u0131rarak yatak odas\u0131n\u0131 dinlendirici bir ortam haline getirin.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Hamilelikte En \u0130yi Uyku Pozisyonu<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/theblessedmom.com\/wp-content\/uploads\/2020\/09\/Sleeping-Position-During-Pregnancy.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Hamilelikte uyumak i\u00e7in en iyi yer olarak yanlarda uyumak \u00f6nerilir. Ara\u015ft\u0131rmalar, 20 haftadan itibaren sol taraf pozisyonunun fet\u00fcse kan ak\u0131\u015f\u0131 \u00fczerinde olumlu bir etkiye sahip olabilece\u011fini g\u00f6stermektedir. \u00c7o\u011fu kad\u0131n hamilelik s\u0131ras\u0131nda s\u0131rt \u00fcst\u00fc d\u00fcz uyuyarak \u00e7ok zaman ge\u00e7irdi\u011fini bildirir, ancak bu pozisyon 28 haftal\u0131k hamilelikten sonra \u00f6l\u00fc do\u011fum i\u00e7in bir risk fakt\u00f6r\u00fc olabilece\u011finden \u00f6nerilmez.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fmalar\u0131n \u00e7o\u011fu, hamilelik s\u0131ras\u0131nda uyku ihtiyac\u0131n\u0131n artt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. Hamileli\u011fi s\u00fcrd\u00fcrmek i\u00e7in gereken bu hormonlar\u0131n y\u00fcksek seviyeleri de uyu\u015fuklu\u011fa neden olur. Ayn\u0131 zamanda, hamile kad\u0131nlar\u0131n s\u0131rt a\u011fr\u0131s\u0131, mide ek\u015fimesi, mide bulant\u0131s\u0131 ve a\u015f\u0131r\u0131 gece idrara \u00e7\u0131kma ya\u015famalar\u0131 \u00e7ok yayg\u0131nd\u0131r, bunlar\u0131n hepsi uykuyu engelleyebilir. Ayr\u0131ca gebelik obstr\u00fcktif uyku bozukluklar\u0131 gibi uyku bozukluklar\u0131 riskini de art\u0131rmaktad\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Uyku Pozisyonu Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 Nas\u0131l Etkiler?<\/h2>\n\n\n\n<p>\u00c7o\u011fu yeti\u015fkin, nas\u0131l bulunduklar\u0131na dair bir saniye d\u00fc\u015f\u00fcnmeden yatakta kal\u0131r. O kadar rutin bir al\u0131\u015fkanl\u0131kt\u0131r ki, bir\u00e7o\u011fu \u015fu veya bu \u015fekilde uyuman\u0131n sa\u011fl\u0131k etkilerini dikkate almamaktad\u0131r. Ancak uyku ara\u015ft\u0131rmac\u0131lar\u0131 ve doktorlar uyku pozisyonumuzun \u00f6nemli oldu\u011funu s\u00f6yl\u00fcyor. Midenizde, s\u0131rt\u0131n\u0131zda veya taraf\u0131n\u0131zda uyumak horlama, uyku apnesi, boyun ve s\u0131rt a\u011fr\u0131s\u0131 ve di\u011fer t\u0131bbi durumlarda fark yaratabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Makale Ba\u011flam\u0131: En iyi uyku pozisyonu nedir? \u00c7e\u015fitli Uyku Pozisyonlar\u0131 Uyku Hijyeni Hamilelikte En \u0130yi Uyku Pozisyonu Uyku Pozisyonu Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16035,"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":[54,251],"tags":[],"class_list":["post-16034","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-learn"],"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:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/Best-Sleeping-Positions-.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":251,"name":"Learn","count":77,"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":7350,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/16034","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=16034"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/16034\/revisions"}],"predecessor-version":[{"id":16083,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/16034\/revisions\/16083"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/16035"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=16034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=16034"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=16034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}