{"id":6615,"date":"2024-08-12T00:00:54","date_gmt":"2024-08-12T00:00:54","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6615"},"modified":"2024-08-12T16:56:33","modified_gmt":"2024-08-12T16:56:33","slug":"29-little-known-facts-about-sleep-tips-to-sleep-better","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/29-little-known-facts-about-sleep-tips-to-sleep-better\/","title":{"rendered":"UYKU HAKKINDA AZ BILINEN 29 GER\u00c7EK – DAHA \u0130YI UYUMAK \u0130\u00c7IN \u0130PU\u00c7LARI"},"content":{"rendered":"\n

Uyku, i\u015fte uzun bir g\u00fcn\u00fcn ard\u0131ndan bizi yat\u0131\u015ft\u0131r\u0131r ve geri y\u00fckler. Uyku eksikli\u011fi sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 ve refah\u0131m\u0131z\u0131 olumsuz y\u00f6nde etkileyebilir. Uyku, ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu, metabolizma, \u00f6\u011frenme, haf\u0131za vb. Uykuyu ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131zda, sa\u011fl\u0131\u011f\u0131n\u0131z, \u00f6\u011frenme yetene\u011finiz ve \u00e7ok daha fazlas\u0131 ile bir bedel \u00f6dersiniz.<\/p>\n\n\n\n

Bu y\u00fczden takip eden \u015fey, daha iyi uyuma sanat\u0131n\u0131 anlamak ve uygulamak i\u00e7in az bilinen t\u00fcm ger\u00e7ekler, ipu\u00e7lar\u0131 ve hack’lerdir.<\/em><\/p>\n\n\n\n

HAYATTA KALMAK i\u00e7in UYUYUN<\/strong><\/h2>\n\n\n\n

Uyku, hayatta kalmak i\u00e7in yiyecek kadar \u00f6nemli olabilir<\/a>[1]. Bilim adamlar\u0131, uykudan yoksun b\u0131rak\u0131lan hayvanlar\u0131n iki ila \u00fc\u00e7 hafta i\u00e7inde \u00f6ld\u00fc\u011f\u00fcn\u00fc, yiyeceksizmi\u015f gibi neredeyse ayn\u0131 s\u00fcre boyunca \u00f6ld\u00fc\u011f\u00fcn\u00fc g\u00f6stermi\u015ftir.<\/p>\n\n\n\n

S\u00dcR\u00dcKLENMEK I\u00c7IN MEYVE SUYU<\/strong><\/h2>\n\n\n\n

Birlikte meyve suyu 3 elma, 2 portakal, 1 limon ve 2 avu\u00e7 buzda\u011f\u0131 marul yapra\u011f\u0131 (ketonlar<\/a>, do\u011fal bir yat\u0131\u015ft\u0131r\u0131c\u0131 g\u00f6revi g\u00f6ren sakinle\u015ftirici maddeler i\u00e7erir). Bebek gibi uyumana yard\u0131mc\u0131 olmak i\u00e7in yatmadan \u00f6nce bir bardak i\u00e7.<\/p>\n\n\n\n

T\u00dcKENMI\u015eLIKLERE DIKKAT EDIN<\/strong><\/h2>\n\n\n\n

G\u00fcn boyunca yorgun hissediyorsan\u0131z ancak geceleri uyuyam\u0131yorsan\u0131z, bu a\u015f\u0131r\u0131 antrenman yapt\u0131\u011f\u0131n\u0131z\u0131n ve v\u00fccudunuza<\/em> geli\u015fmesi i\u00e7in gereken geri kalan\u0131 vermedi\u011finizin bir i\u015fareti olabilir. Egzersize ba\u015flad\u0131ktan sonraki on dakika i\u00e7inde motive hissetmez ve uyan\u0131k olmazsan\u0131z, durun.<\/p>\n\n\n\n

UYUMAYA \u00c7ALI\u015e<\/strong><\/h2>\n\n\n\n

Triptofan,<\/a> diyette s\u00fct ve et gibi proteinli g\u0131dalardan elde edilen sekiz esansiyel amino asitten biridir. Uykululu\u011fu artt\u0131r\u0131r ve beyinde uykuyu te\u015fvik eden hormonlar\u0131n \u00fcretimini uyar\u0131r.<\/em><\/p>\n\n\n\n

UYKULU BIR GECE I\u00c7IN TATL\u0131 M\u0131S\u0131R AT\u0131\u015eT\u0131RMAL\u0131K<\/strong><\/h2>\n\n\n\n

Tatl\u0131 m\u0131s\u0131r, yulaf, pirin\u00e7, domates ve muz gibi baz\u0131 yiyecekler, uykuyu d\u00fczenlemeye yard\u0131mc\u0131 olan melatonin<\/a>izleri i\u00e7erir.<\/p>\n\n\n\n

D\u0130l\u00dcN\u00dcZ\u00dc TUTUN<\/strong><\/h2>\n\n\n\n

Uzmanlar, b\u0131rakman\u0131za yard\u0131mc\u0131 olmak i\u00e7in bu ak\u0131ll\u0131 uyku numaras\u0131n\u0131<\/em> denemenizi \u00f6nerir: g\u00f6zlerinizi kapat\u0131n ve dilinizi tutun, b\u00f6ylece yanaklar\u0131n\u0131za, \u00e7at\u0131n\u0131za veya a\u011fz\u0131n\u0131za dokunmaz, \u00e7\u00fcnk\u00fc a\u011fz\u0131n\u0131z\u0131 kapal\u0131 esnerken. Hemen k\u00fct\u00fck gibi uyuyacaks\u0131n.<\/p>\n\n\n\n

DAHA FAZLA UYUYARAK HORLAMAYI YEN<\/strong><\/h2>\n\n\n\n

Uyku yoksunlu\u011fu<\/a>\u00d6zellikle birka\u00e7 haftadan fazlaysa, bo\u011faz kaslar\u0131n\u0131n sarkmas\u0131na neden olur, bu da daha fazla horlama ve daha az uykuya yol a\u00e7ar. Horlamay\u0131<\/a>durdurmak i\u00e7in [2], bir gecede en az yedi saat uyumay\u0131 hedefleyin.<\/p>\n\n\n\n

ZINDE KALMAK I\u00c7IN UYUYUN<\/strong><\/h2>\n\n\n\n

Kardiyovask\u00fcler fonksiyon \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde azalt\u0131labilir 11% k\u00fcm\u00fclatif uyku yoksunlu\u011fundan<\/a>sonra , bu da zinde ve sa\u011fl\u0131kl\u0131 kalmak istiyorsan\u0131z uykunun gerekli oldu\u011fu anlam\u0131na<\/em><\/a>gelir [3].<\/p>\n\n\n\n

AK\u0131\u015eLA DEVAM ET<\/strong><\/h2>\n\n\n\n

Ellere ve ayaklara kan ak\u0131\u015f\u0131n\u0131n azalmas\u0131n\u0131n seni uyan\u0131k tutabilece\u011fine<\/em>dair baz\u0131 kan\u0131tlar var. Yatakta \u00e7orap giyerek veya s\u0131cak su \u015fi\u015fesine yat\u0131r\u0131m yaparak ayaklar\u0131 s\u0131cak tutun.<\/p>\n\n\n\n

\u00d6NCE UYKUYU KOYUN<\/strong><\/h2>\n\n\n\n

Uyku eksikli\u011fi koordinasyonunuzu, yarg\u0131n\u0131z\u0131 ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi bozar<\/a><\/em>[4], uzmanlara g\u00f6re, sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in \u00f6nce uykuyu koyun ve her gece ayn\u0131 saatte yatarak iyi al\u0131\u015fkanl\u0131klara b\u00fcr\u00fcn\u00fcn. Belirli bir i\u015f veya g\u00f6rev yatmadan \u00f6nce yap\u0131lmazsa, yar\u0131na b\u0131rak\u0131n.<\/p>\n\n\n\n

UYUYAN G\u00dcZEL OL<\/strong><\/h2>\n\n\n\n

Bir gecede, uyurken cildiniz, sa\u00e7lar\u0131n\u0131z ve t\u0131rnaklar\u0131n\u0131z kendilerini yenileme ve herhangi bir sa\u011fl\u0131k sorunuyla ba\u015fa \u00e7\u0131kma \u015fans\u0131na sahip olur. Bu nedenle, alaca\u011f\u0131n\u0131z uyku miktar\u0131n\u0131 azaltmak, g\u00f6r\u00fcn\u00fcm\u00fcn\u00fcz de dahil olmak \u00fczere v\u00fccudunuzla ilgili her \u015feyin sa\u011fl\u0131\u011f\u0131n\u0131 azaltacakt\u0131r.<\/em><\/p>\n\n\n\n

BITKISEL K\u0131\u015e UYKUSUNA YAT<\/strong><\/h2>\n\n\n\n

Kediotu,<\/a> papatya,<\/a> \u015ferbet\u00e7iotu<\/a> ve kire\u00e7 a\u011fac\u0131 \u00e7i\u00e7ekleri gibi baz\u0131 otlar\u0131n yat\u0131\u015ft\u0131r\u0131c\u0131 \u00f6zelliklere<\/em> sahip oldu\u011fu g\u00f6sterilmi\u015ftir ve genellikle i\u00e7sel olarak bitkisel \u00e7ay olarak al\u0131n\u0131r veya uykuyu artt\u0131rmak i\u00e7in bitkisel yast\u0131klarda kullan\u0131l\u0131r.<\/p>\n\n\n\n

NAKAVT \u0130la\u00e7LARINI D\u0130kKAT ED<\/strong><\/h2>\n\n\n\n

Uykusuzlu\u011fu<\/a> tedavi etmek i\u00e7in kullan\u0131lan baz\u0131 ila\u00e7lar uykuyu art\u0131rabilir, ancak iyile\u015fme uykuyu azalt\u0131rlarsa daha uzun s\u00fcre uyuman\u0131n faydas\u0131n\u0131 g\u00f6remezsiniz. Tavsiye i\u00e7in doktorunuza dan\u0131\u015f\u0131n.<\/p>\n\n\n\n

UYKUSUZLU\u011eU GIDERIN<\/strong><\/h2>\n\n\n\n

Yatmadan \u00f6nce s\u0131cak bir banyo, kaslar\u0131 gev\u015feterek ve uyku i\u00e7in gerekli olan hareketsizlik te\u015fvik ederek uyuman\u0131za yard\u0131mc\u0131 olabilir. Daha da uykulu bir deneyim i\u00e7in lavanta gibi sakinle\u015ftirme aromaterapi<\/a> ya\u011flar\u0131 kullanmay\u0131 ve ayd\u0131nlatmay\u0131 d\u00fc\u015f\u00fcrmeyi deneyin.<\/p>\n\n\n\n

GECE SON \u015eEY YAPMA.<\/strong><\/h2>\n\n\n\n

\u00c7\u00fcnk\u00fc fiziksel egzersiz yapmak i\u00e7 v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 y\u00fckseltir, bu da sizi uyand\u0131r\u0131r, yatmadan \u00f6nce egzersiz yapmak uykusuzlukla m\u00fccadele<\/a>etmenin iyi bir yolu de\u011fildir. Bunun yerine, rahatlat\u0131c\u0131 esnemeler veya \u015f\u0131mart\u0131c\u0131 bir banyo deneyin.<\/p>\n\n\n\n

UYKUNUZU PROGRAMA UYGUN TUTUN<\/strong><\/h2>\n\n\n\n

Uzmanlara g\u00f6re, her gece yakla\u015f\u0131k ayn\u0131 saatte uyumak v\u00fccudunuzun d\u00fczenli bir uyku ritmine girmesine<\/em>yard\u0131mc\u0131 olur Herhangi bir uyku problemini durdurmaya yard\u0131mc\u0131 olacakt\u0131r. Benzer \u015fekilde, program\u0131n\u0131z\u0131 yolunda tutmak i\u00e7in her g\u00fcn ayn\u0131 saatte kalkmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n

HAVA KARARDIKTAN SONRA KAFE\u0130nDEN UZAK DURUN<\/strong><\/h2>\n\n\n\n

Kafeinin iyi bilinen uyar\u0131c\u0131 etkileri vard\u0131r ve yatmadan \u00f6nce i\u00e7menin uykunuzun kalitesini bozay\u0131r. \u00c7ikolatan\u0131n kafein i\u00e7erdi\u011fini<\/a> unutmay\u0131n – bir\u00e7ok kalori de \u00e7ok fazla, bu y\u00fczden gece ge\u00e7 saatlerde tedavi ger\u00e7ekte de iyi bir fikir olmayabilir.<\/p>\n\n\n\n

UYKUYA DALMAYIN<\/strong><\/h2>\n\n\n\n

Geceleri kafalar\u0131 yast\u0131\u011fa \u00e7arpt\u0131\u011f\u0131 anda uykuya dalan insanlardan biriyseniz, uyku yoksunlu\u011funun ilk etkilerinden muzdarip olabilirsiniz. Sa\u011fl\u0131kl\u0131 uyuyanlar\u0131n b\u0131rakmas\u0131 ortalama on dakika s\u00fcrer.<\/em><\/p>\n\n\n\n

REJENER-8’E UYKU<\/strong><\/h2>\n\n\n\n

Ortalama bir insan\u0131n bedene ve zihni yeniden canland\u0131rmak<\/a>i\u00e7in gecede sekiz saat uykuya ihtiyac\u0131 oldu\u011fu tahmin edilmektedir , bu y\u00fczden v\u00fccudunuzun ihtiyac\u0131 oldu\u011fu i\u00e7in hafta sonu yatma konusunda kendinizi h\u0131rpalamay\u0131n.<\/p>\n\n\n\n

UYKUNUZU TAZELEMEK I\u00c7IN \u00c7AR\u015eAFLAR\u0131N\u0131Z\u0131 HAVALENDIRIN<\/strong><\/h2>\n\n\n\n

Bakteriler, akarlar ve tahtakurular\u0131 nemli ko\u015fullarda geli\u015fir, bu nedenle sabah kalkt\u0131ktan sonra ve yata\u011f\u0131 hemen yapmak yerine, \u00e7ar\u015faflar\u0131n 30 dakika nefes almas\u0131n\u0131 sa\u011flamak i\u00e7in kapaklar\u0131 geri \u00e7evirin. Bir pencere a\u00e7arak yatak odan\u0131z\u0131 havaland\u0131rmak da yard\u0131mc\u0131 olacakt\u0131r.<\/em><\/p>\n\n\n\n

DAHA UZUN YA\u015eAMAK i\u00e7in DAHA UZUN UYUYUN<\/strong><\/h2>\n\n\n\n

Son \u00e7al\u0131\u015fmalar, gecede alt\u0131 saatten az uyuyan insanlar\u0131n,<\/em> yatakta kendilerine sadece bir saat veya daha uzun s\u00fcre verenlere g\u00f6re \u00e7ok daha y\u00fcksek bir \u00f6l\u00fcm oran\u0131na sahip oldu\u011funu g\u00f6stermi\u015ftir. Daha uzun ya\u015famak istiyorsan, yatakta kal.<\/p>\n\n\n\n

Y\u00dcKSEK UYKU \u0130\u00e7\u0130n Y\u00dcKSEK KARBONHIDRAT KALIN<\/strong><\/h2>\n\n\n\n

Glikoz beyniniz i\u00e7in yak\u0131t sa\u011flar, bu da uyurken uyan\u0131k oldu\u011funuz kadar \u00f6nemlidir<\/a>[5]. Ak\u015famlar\u0131 karbonhidrat bak\u0131m\u0131ndan zengin yiyecekler yemek, \u00f6zellikle \u015feker i\u00e7eri\u011fini yava\u015f\u00e7a serbest b\u0131rakanlar, uzun ve sa\u011fl\u0131kl\u0131 uykuyu te\u015fvik eder.<\/p>\n\n\n\n

M\u0131S\u0131R PAMU\u011eUNA BATMAK<\/strong><\/h2>\n\n\n\n

M\u0131s\u0131r pamuklu \u00e7ar\u015faflar, di\u011fer yatak t\u00fcrlerine g\u00f6re yakla\u015f\u0131k% 18 daha fazla nemi ortadan kald\u0131r\u0131r.<\/a> Bu sadece cildinizi sa\u011fl\u0131kl\u0131 ve kuru b\u0131rakm\u0131yor, ayn\u0131 zamanda geli\u015fen nem problemlerini \u00f6nler ve gece konforunu artt\u0131r\u0131r.<\/p>\n\n\n\n

ELVIS’IN TEDAVISIYLE UYKUSUZLU\u011eU YOK ETME<\/strong><\/h2>\n\n\n\n

Elvis’in en sevdi\u011fi ikram olan f\u0131st\u0131k ezmesi ve muzlu sandvi\u00e7, i\u00e7erdi\u011fi y\u00fcksek uyku uyand\u0131ran triptofan seviyeleri nedeniyle en iyi uyku zaman\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131<\/em> <\/strong>da olabilir. Ayr\u0131ca enerjiyi yava\u015f\u00e7a serbest b\u0131rakarak sa\u011fl\u0131kl\u0131 uyku d\u00f6ng\u00fclerini te\u015fvik eder.<\/p>\n\n\n\n

GECE UYKUNU \u015eEKERLEME<\/strong><\/h2>\n\n\n\n

Uyuklamak<\/strong> uyku al\u0131\u015fkanl\u0131klar\u0131n\u0131 mahvedebilir,<\/em>bu y\u00fczden 20 dakikaya kadar saklay\u0131n ve ge\u00e7 saatlere kadar b\u0131rakmay\u0131n. \u00d6\u011fleden sonra en iyi zaman.<\/p>\n\n\n\n

SORUNLARINIZI UYUYUN<\/strong><\/h2>\n\n\n\n

Stresli bir hayat ya\u015f\u0131yorsan\u0131z, uyku beyninizin sorunlar\u0131 \u00e7\u00f6zmesi i\u00e7in tek \u015fans olabilir.<\/em> Beyninizin bilin\u00e7siz \u00e7al\u0131\u015fmas\u0131, sabahlar\u0131 s\u00fcrpriz bir \u00e7\u00f6z\u00fcmle uyanman\u0131z anlam\u0131na gelebilir.<\/p>\n\n\n\n

UYURKEN EL BAKIMI<\/strong><\/p>\n\n\n\n

Lavanta el kremi sadece ellere ve t\u0131rnaklara hak etti\u011fi nemi art\u0131rmakla<\/em> kalmaz, ayn\u0131 zamanda kokusu derin uykuya<\/em><\/strong> neden olur.<\/em><\/p>\n\n\n\n

HAVAL\u0131 BIR UYUYAN OLUN<\/strong><\/h2>\n\n\n\n

En sa\u011flam, en derin uyku i\u00e7in v\u00fccut \u0131s\u0131s\u0131 geceleri do\u011fal olarak d\u00fc\u015fmelidir. Yatak odan\u0131z\u0131 evin geri kalan\u0131ndan daha serin tutun ve ihtiyac\u0131n\u0131z olmayan kapaklar\u0131 kullanmay\u0131n. Ara\u015ft\u0131rmalar, 16\u00b0C’nin (62\u00b0F) en \u00e7ok dinlendirici uykuya elveri\u015fli oldu\u011funu,<\/em> 24\u00b0C’nin (71\u00b0F) \u00fczerindeki s\u0131cakl\u0131klar\u0131n ise huzursuzlu\u011fa neden olma olas\u0131l\u0131\u011f\u0131n\u0131n y\u00fcksek oldu\u011funu g\u00f6stermektedir.<\/p>\n\n\n\n

\u0130nce KALMAK i\u00e7in UYUYUN<\/strong><\/h2>\n\n\n\n

Uyku eksikli\u011fi metabolizman\u0131z\u0131 yava\u015flatabilir<\/a>[5], v\u00fccudunuzun kiloya tutunmas\u0131na neden olabilir. \u0130nce kalmak ve metabolizman\u0131z\u0131 en iyi \u015fekilde tutmak i\u00e7in, her gece en az yedi saat kaliteli uyku<\/strong> ald\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>\n","protected":false},"excerpt":{"rendered":"

Uyku, i\u015fte uzun bir g\u00fcn\u00fcn ard\u0131ndan bizi yat\u0131\u015ft\u0131r\u0131r ve geri y\u00fckler. Uyku eksikli\u011fi sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 ve refah\u0131m\u0131z\u0131 olumsuz y\u00f6nde etkileyebilir. Uyku, […]<\/p>\n","protected":false},"author":2,"featured_media":6616,"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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