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<\/figure> 1. G\u00fcn boyunca parlak \u0131\u015f\u0131\u011fa maruz kalmay\u0131 art\u0131r\u0131n<\/h2>
V\u00fccudunuz sirkadiyen ritminiz olarak bilinen do\u011fal bir zaman tutma saate sahiptir.<\/p>
Beyninizi, v\u00fccudunuzu ve hormonlar\u0131n\u0131z\u0131 etkiler, uyan\u0131k kalman\u0131za yard\u0131mc\u0131 olur ve v\u00fccudunuzun ne zaman uyuma zaman\u0131 oldu\u011funu s\u00f6yler.<\/p>
G\u00fcn i\u00e7inde do\u011fal g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 veya parlak \u0131\u015f\u0131k sirkadiyen ritminizi sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olur. Bu, g\u00fcnd\u00fcz enerjisinin yan\u0131 s\u0131ra gece uyku kalitesini ve s\u00fcresini de art\u0131r\u0131r.<\/p>
Uykusuzluk \u00e7eken ki\u015filerde, g\u00fcnd\u00fcz parlak \u0131\u015f\u0131\u011fa maruz kalma uyku kalitesini ve s\u00fcresini art\u0131rd\u0131. Ayr\u0131ca uykuya dalmak i\u00e7in ge\u00e7en s\u00fcreyi% 83 azaltt\u0131.<\/p>
Ya\u015fl\u0131 yeti\u015fkinlerde benzer bir \u00e7al\u0131\u015fma, g\u00fcn boyunca iki saatlik parlak \u0131\u015f\u0131\u011fa maruz kalman\u0131n uyku miktar\u0131n\u0131 iki saat ve uyku verimlili\u011fini% 80 art\u0131rd\u0131\u011f\u0131n\u0131 buldu.<\/p>
\u00c7o\u011fu ara\u015ft\u0131rma ciddi uyku sorunlar\u0131 olan ki\u015filerde olsa da, g\u00fcnl\u00fck \u0131\u015f\u0131\u011fa maruz kalma b\u00fcy\u00fck olas\u0131l\u0131kla ortalama uyku deneyimi ya\u015fasan\u0131z bile size yard\u0131mc\u0131 olacakt\u0131r.<\/p>
G\u00fcnl\u00fck g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalmay\u0131 deneyin veya – bu pratik de\u011filse – yapay bir parlak \u0131\u015f\u0131k cihaz\u0131na veya ampullere yat\u0131r\u0131m yap\u0131n.<\/p>
SUMMARY<\/strong> Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.<\/p><\/blockquote>
2. Ak\u015famlar\u0131 Mavi I\u015f\u0131k Maruziyetini Azalt\u0131n<\/h2>
G\u00fcn boyunca \u0131\u015f\u0131\u011fa maruz kalmak faydal\u0131d\u0131r, ancak gece \u0131\u015f\u0131\u011f\u0131na maruz kalma tam tersi bir etkiye sahiptir.<\/p>
Yine, bu, sirkadiyen ritminiz \u00fczerindeki etkisinden kaynaklan\u0131r, beyninizi hala g\u00fcnd\u00fcz oldu\u011funu d\u00fc\u015f\u00fcnmesi i\u00e7in kand\u0131rir. Bu, rahatlaman\u0131za ve derin uykuya dan\u0131za yard\u0131mc\u0131 olan melatonin gibi hormonlar\u0131 azalt\u0131r.<\/p>
Ak\u0131ll\u0131 telefonlar ve bilgisayarlar gibi elektronik cihazlar\u0131n b\u00fcy\u00fck miktarlarda yayd\u0131\u011f\u0131 mavi \u0131\u015f\u0131k bu konuda en k\u00f6t\u00fcs\u00fcd\u00fcr.<\/p>
Gece mavi \u0131\u015f\u0131k maruziyetini azaltmak i\u00e7in kullanabilece\u011finiz birka\u00e7 pop\u00fcler y\u00f6ntem vard\u0131r. Bunlar \u015funlard\u0131r:<\/p>
- Wear glasses that block blue light.<\/li>
- Download an app such as\u00a0f.lux\u00a0to block blue light on your laptop or computer.<\/li>
- Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.<\/li>
- Stop watching TV and turn off any bright lights two hours before heading to bed.<\/li><\/ul>
SUMMARY<\/strong>Blue light tricks your body into thinking it\u2019s daytime. There are several ways you can reduce blue light exposure in the evening.<\/p><\/blockquote>
3. G\u00fcn\u00fcn Ge\u00e7 Saatlerinde Kafein T\u00fcketmeyin<\/h2>
Kafeinin say\u0131s\u0131z faydas\u0131 vard\u0131r ve ABD n\u00fcfusunun% 90’\u0131 taraf\u0131ndan t\u00fcketilir.<\/p>
Tek bir doz odaklanma, enerji ve spor performans\u0131n\u0131 art\u0131rabilir.<\/p>
Ancak g\u00fcn\u00fcn ge\u00e7 saatlerinde t\u00fcketildi\u011finde kahve sinir sisteminizi uyar\u0131r ve v\u00fccudunuzun geceleri do\u011fal olarak rahatlamas\u0131n\u0131 engelleyebilir.<\/p>
Bir \u00e7al\u0131\u015fmada, yatmadan alt\u0131 saat \u00f6ncesine kadar kafein t\u00fcketmek uyku kalitesini \u00f6nemli \u00f6l\u00e7\u00fcde k\u00f6t\u00fcle\u015ftirdi<\/p>
Kafein kan\u0131n\u0131zda 6-8 saat y\u00fcksek kalabilir. Bu nedenle, 3-4 p.m.’den sonra b\u00fcy\u00fck miktarda kahve i\u00e7mek \u00f6nerilmez – \u00f6zellikle kafeine duyarl\u0131ysan\u0131z veya uyku sorunu ya\u015f\u0131yorsan\u0131z <\/p>
\u00d6\u011fleden sonra veya ak\u015fam ge\u00e7 saatlerde bir fincan kahve istiyorsan\u0131z, kafeinsiz kahve ile kal\u0131n.<\/p>
SUMMARY<\/strong> Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.<\/p><\/blockquote>
4. D\u00fczensiz veya Uzun G\u00fcnd\u00fcz \u015eekerlemelerini Azalt\u0131n<\/h2>
K\u0131sa g\u00fc\u00e7 \u015fekerlemeleri faydal\u0131 olsa da, g\u00fcn i\u00e7inde uzun veya d\u00fczensiz uyuklama uykunuzu olumsuz etkileyebilir.<\/p>
G\u00fcnd\u00fcz uyumak i\u00e7 saatinizi kar\u0131\u015ft\u0131rabilir, yani geceleri uyumakta zorlanabilirsiniz.<\/p>
Asl\u0131nda, bir \u00e7al\u0131\u015fmada, kat\u0131l\u0131mc\u0131lar g\u00fcnd\u00fcz \u015fekerlemeleri ald\u0131ktan sonra g\u00fcn boyunca daha uykulu oldular.<\/p>
Ba\u015fka bir \u00e7al\u0131\u015fma, 30 dakika veya daha az uyuklaman\u0131n g\u00fcnd\u00fcz beyin fonksiyonunu art\u0131rabilece\u011fini, daha uzun \u015fekerlemelerin sa\u011fl\u0131\u011f\u0131 ve uyku kalitesini olumsuz y\u00f6nde etkileyebilece\u011fini kaydetti.<\/p>
Bununla birlikte, baz\u0131 \u00e7al\u0131\u015fmalar d\u00fczenli g\u00fcnd\u00fcz \u015fekerlemelerine al\u0131\u015fk\u0131n olanlar\u0131n d\u00fc\u015f\u00fck uyku kalitesi ya\u015famad\u0131\u011f\u0131n\u0131 veya geceleri uykuyu aksatmad\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>
D\u00fczenli g\u00fcnd\u00fcz \u015fekerlemeleri yap\u0131p iyi uyuyorsan\u0131z, endi\u015felenmenize gerek yok. Uyuklaman\u0131n etkileri bireye ba\u011fl\u0131d\u0131r.<\/p>
SUMMARY<\/strong>Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.<\/p><\/blockquote>
5. Tutarl\u0131 Zamanlarda Uyumaya ve Uyanmaya \u00c7al\u0131\u015f\u0131n<\/h2>
V\u00fccudunuzun sirkadiyen ritmi bir set d\u00f6ng\u00fcs\u00fcnde i\u015flev g\u00f6rer ve kendini g\u00fcn do\u011fumu ve g\u00fcn bat\u0131m\u0131 ile hizalar.<\/p>
Uykunuz ve uyanma s\u00fcrelerinizle tutarl\u0131 olmak uzun s\u00fcreli uyku kalitesine yard\u0131mc\u0131 olabilir.<\/p>
Bir \u00e7al\u0131\u015fma, d\u00fczensiz uyku d\u00fczenine sahip olan ve hafta sonlar\u0131 ge\u00e7 yatan kat\u0131l\u0131mc\u0131lar\u0131n k\u00f6t\u00fc uyku bildirdi\u011fine dikkat \u00e7ekti.<\/p>
Di\u011fer \u00e7al\u0131\u015fmalar, d\u00fczensiz uyku d\u00fczeninin sirkadiyen ritminizi ve beyninizin uyumas\u0131 i\u00e7in sinyal veren melatonin seviyelerini de\u011fi\u015ftirebilece\u011fini vurgulam\u0131\u015ft\u0131r.<\/p>
Uyku ile m\u00fccadele ediyorsan\u0131z, benzer zamanlarda uyanma ve yatma al\u0131\u015fkanl\u0131\u011f\u0131 edinmeye \u00e7al\u0131\u015f\u0131n. Birka\u00e7 hafta sonra, bir alarma bile ihtiyac\u0131n\u0131z olmayabilir.<\/p>
SUMMARY<\/strong> Try to get into a regular sleep\/wake cycle \u2014 especially on the weekends. If possible, try to wake up naturally at a similar time every day.<\/p><\/blockquote>
6. Melatonin Takviyesi Al\u0131n<\/h2>
Melatonin, beyninize rahatlama ve yatma zaman\u0131n\u0131n geldi\u011fini s\u00f6yleyen \u00f6nemli bir uyku hormonudur..<\/a><\/p>
Melatonin takviyeleri son derece pop\u00fcler bir uyku yard\u0131m\u0131d\u0131r.<\/p>
Genellikle uykusuzlu\u011fu tedavi etmek i\u00e7in kullan\u0131lan melatonin, daha h\u0131zl\u0131 uykuya dalman\u0131n en kolay yollar\u0131ndan biri olabilir.<\/p>
Bir \u00e7al\u0131\u015fmada, yatmadan \u00f6nce 2 mg melatonin ertesi g\u00fcn uyku kalitesini ve enerjisini art\u0131rd\u0131 ve insanlar\u0131n daha h\u0131zl\u0131 uyumas\u0131na yard\u0131mc\u0131 oldu. Ba\u015fka bir \u00e7al\u0131\u015fmada, grubun yar\u0131s\u0131 daha h\u0131zl\u0131 uykuya dald\u0131 ve uyku kalitesinde% 15 iyile\u015fme vard\u0131.<\/p>
Ayr\u0131ca, yukar\u0131daki \u00e7al\u0131\u015fmalar\u0131n her ikisinde de geri \u00e7ekilme etkisi bildirilmemektedir.<\/p>
Melatonin, v\u00fccudunuzun sirkadiyen ritminin normale d\u00f6nmesine yard\u0131mc\u0131 oldu\u011fu i\u00e7in seyahat ederken ve yeni bir saat dilimine uyum sa\u011flarken de yararl\u0131d\u0131r.<\/p>
Baz\u0131 \u00fclkelerde, melatonin i\u00e7in bir re\u00e7eteye ihtiyac\u0131n\u0131z vard\u0131r. Di\u011ferlerinde, melatonin ma\u011fazalarda veya \u00e7evrimi\u00e7i olarak yayg\u0131n olarak mevcuttur. Yatmadan \u00f6nce yakla\u015f\u0131k 1-5 mg 30-60 dakika al\u0131n.<\/p>
Tolerans\u0131n\u0131z\u0131 de\u011ferlendirmek i\u00e7in d\u00fc\u015f\u00fck bir dozla ba\u015flay\u0131n ve ard\u0131ndan gerekti\u011fi gibi yava\u015f\u00e7a art\u0131r\u0131n. Melatonin beyin kimyas\u0131n\u0131 de\u011fi\u015ftirebilece\u011finden, kullanmadan \u00f6nce bir t\u0131p uzman\u0131na dan\u0131\u015fman\u0131z \u00f6nerilir.<\/p>
Bu takviyenin \u00e7ocuklarda uzun s\u00fcreli kullan\u0131m\u0131 iyi \u00e7al\u0131\u015f\u0131lmam\u0131\u015f oldu\u011fu i\u00e7in, \u00e7ocu\u011funuz i\u00e7in uyku yard\u0131m\u0131 olarak melatonin kullanmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, bir sa\u011fl\u0131k kurulu\u015fuyla da konu\u015fmal\u0131s\u0131n\u0131z.<\/p>
SUMMARY<\/strong>A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1\u20135 mg around 30\u201360 minutes before heading to bed.<\/p><\/blockquote>
7. Bu Di\u011fer Takviyeleri G\u00f6z \u00d6n\u00fcnde Bulundurun<\/h2>
\u00c7e\u015fitli takviyeler rahatlamaya neden olabilir ve uyuman\u0131za yard\u0131mc\u0131 olabilir, dahil olmak \u00fczere:<\/p>
- Ginkgo biloba:<\/strong>\u00a0A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30\u201360 minutes before bed.<\/li>
- Glycine:<\/strong>\u00a0A few studies show that 3 grams of the\u00a0amino acid\u00a0glycine can improve sleep quality .<\/li>
- Valerian root:<\/strong>\u00a0Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed .<\/li>
- Magnesium:<\/strong>\u00a0Responsible for\u00a0over 600 reactions\u00a0within your body, magnesium can improve relaxation and enhance sleep quality.<\/li>
- L-theanine:<\/strong>\u00a0An amino acid, l-theanine can improve relaxation and sleep. Take 100\u2013200 mg before bed .<\/li>
- Lavender:<\/strong>\u00a0A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80\u2013160 mg containing 25\u201346% linalool.<\/a><\/li><\/ul>
Bu takviyeleri teker teker deneymeye emin olun. Uyku sorunlar\u0131 i\u00e7in sihirli bir mermi olmasalar da, di\u011fer do\u011fal uyku stratejileriyle birle\u015ftirildi\u011finde yararl\u0131 olabilirler.<\/p>
SUMMARY<\/strong> Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.<\/p><\/blockquote>
8. Alkol \u0130\u00e7meyin<\/h2>
Geceleri birka\u00e7 i\u00e7ki i\u00e7mek uykunuzu ve hormonlar\u0131n\u0131z\u0131 olumsuz etkileyebilir.<\/p>
Alkol\u00fcn uyku apnesi, horlama ve uyku d\u00fczenini bozma semptomlar\u0131na neden oldu\u011fu veya art\u0131rd\u0131\u011f\u0131 bilinmektedir.<\/p>
Ayr\u0131ca v\u00fccudunuzun sirkadiyen ritminde \u00f6nemli bir rol oynayan gece melatonin \u00fcretimini de de\u011fi\u015ftirir.<\/p>
Ba\u015fka bir \u00e7al\u0131\u015fma, geceleri alkol t\u00fcketiminin sirkadiyen ritminizde rol oynayan ve di\u011fer bir\u00e7ok temel i\u015flevi olan insan b\u00fcy\u00fcme hormonundaki (HGH) do\u011fal gece y\u00fckselmelerini azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>
SUMMARY<\/strong>Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.<\/p><\/blockquote>
9. Yatak Odas\u0131 Ortam\u0131n\u0131z\u0131 Optimize Edin<\/h2>
Bir\u00e7ok insan yatak odas\u0131 ortam\u0131n\u0131n ve kurulumunun iyi bir gece uykusu almada \u00f6nemli fakt\u00f6rler oldu\u011funa inanmaktad\u0131r.<\/p>
Bu fakt\u00f6rler aras\u0131nda s\u0131cakl\u0131k, g\u00fcr\u00fclt\u00fc, d\u0131\u015f \u0131\u015f\u0131klar ve mobilya d\u00fczenlemesi bulunur.<\/p>
\u00c7ok say\u0131da \u00e7al\u0131\u015fma, genellikle trafikten kaynaklanan d\u0131\u015f g\u00fcr\u00fclt\u00fcn\u00fcn k\u00f6t\u00fc uyku ve uzun s\u00fcreli sa\u011fl\u0131k sorunlar\u0131na neden olabilece\u011fine i\u015faret ediyor.<\/p>
Kad\u0131nlar\u0131n yatak odas\u0131 ortam\u0131 \u00fczerine yap\u0131lan bir \u00e7al\u0131\u015fmada, kat\u0131l\u0131mc\u0131lar\u0131n yakla\u015f\u0131k% 50’si g\u00fcr\u00fclt\u00fc ve \u0131\u015f\u0131k azald\u0131\u011f\u0131nda uyku kalitesinin artt\u0131\u011f\u0131n\u0131 fark etti.<\/p>
Yatak odas\u0131 ortam\u0131n\u0131z\u0131 optimize etmek i\u00e7in \u00e7alar saatler gibi cihazlardan gelen harici g\u00fcr\u00fclt\u00fcy\u00fc, \u0131\u015f\u0131\u011f\u0131 ve yapay \u0131\u015f\u0131klar\u0131 en aza indirmeye \u00e7al\u0131\u015f\u0131n. Yatak odan\u0131z\u0131n sessiz, dinlendirici, temiz ve keyifli bir yer oldu\u011fundan emin olun.<\/p>