{"id":6770,"date":"2023-06-21T15:16:09","date_gmt":"2023-06-21T15:16:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6770"},"modified":"2023-06-21T15:16:14","modified_gmt":"2023-06-21T15:16:14","slug":"choosing-the-right-sleep-position","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/choosing-the-right-sleep-position\/","title":{"rendered":"Do\u011fru Uyku Pozisyonunu Se\u00e7me"},"content":{"rendered":"<p>Hayat\u0131m\u0131z\u0131n \u00fc\u00e7te birini uyuyarak ge\u00e7iriyoruz, ama bu herkese do\u011fal gelmiyor. \u0130yi bir gece uykusu zihin ve beden i\u00e7in gereklidir ve uyku sorunlar\u0131 obeziteden bunamaya kadar bir dizi sa\u011fl\u0131k durumuna neden olabilir. Uyku pozisyonlar\u0131 uyku kalitesini belirler ve horlama, k\u0131r\u0131\u015f\u0131kl\u0131klar ve ince \u00e7izgiler, sa\u011fl\u0131k ko\u015fullar\u0131 ve uyku bozukluklar\u0131 i\u00e7in sorumludur.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/_-images-to-be-filed\/womansleepingistock477889438b.ashx?h=357&amp;la=en&amp;mh=360&amp;mw=520&amp;w=520&amp;hash=2975C6762A1E12D05E6E4DA8C46A16E85BE1C7B2\" alt=\"\"\/><\/figure> <p>Her zaman en rahat buldu\u011fumuz pozisyonda uyuruz, ancak sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in birka\u00e7 gece boyunca a\u015fa\u011f\u0131daki pozisyonlar\u0131n her biriyle denemeler yapmay\u0131 deneyin ve hangisinin sizin i\u00e7in en uygun oldu\u011funu g\u00f6r\u00fcn.<\/p> <p><strong>S\u0131rt\u0131n\u0131zda<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.independent.co.uk\/s3fs-public\/thumbnails\/image\/2018\/04\/05\/09\/sleep-position-back.jpg\" alt=\"\"\/><\/figure> <p><br\/>\u00c7o\u011fu t\u0131p uzman\u0131 s\u0131rt s\u0131rta uyuman\u0131n omurga ve boyun sa\u011fl\u0131\u011f\u0131 i\u00e7in en iyi pozisyon oldu\u011funu kabul edecektir. Yatak omurgay\u0131 destekler ve s\u0131rt\u0131n\u0131z uzun s\u00fcre uzun s\u00fcre k\u0131t\u0131r olmaz. Yast\u0131k olmadan, bu poz boynu n\u00f6tr bir pozisyonda b\u0131rak\u0131rd\u0131. \u00c7ok fazla yast\u0131k kullanmak nefes alman\u0131z\u0131 zorla\u015ft\u0131rabilir.<\/p> <p>S\u0131rt \u00fczerinde uyumak da ince \u00e7izgilerin ve k\u0131r\u0131\u015f\u0131kl\u0131k olu\u015fumunun \u00f6nlenmesine yard\u0131mc\u0131 olur. Y\u00fcz cildine bask\u0131 yapan bez lifleri k\u0131r\u0131\u015f\u0131kl\u0131klar\u0131n g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc h\u0131zland\u0131r\u0131r, bu nedenle t\u00fcm gece y\u00fcz\u00fcn\u00fcz havadayken uyumak bunu \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p> <p><strong>Sizin Taraf\u0131n\u0131zda<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/thesleepdoctor.com\/wp-content\/uploads\/2018\/03\/Depositphotos_92460688_m-2015.jpg\" alt=\"\"\/><\/figure> <p><br\/>Yan uyku en yayg\u0131n uyku pozisyonudur. Hamilelikte sol tarafta uyumak, kalbe kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirdi\u011fi ve hem anneye hem de \u00e7ocu\u011fa fayda sa\u011flad\u0131\u011f\u0131 i\u00e7in te\u015fvik edilir. Sol tarafta uyumak da mide ek\u015fimesi ve asit refl\u00fcs\u00fc hafifletmek i\u00e7in yeniden denir.<\/p> <p>Yan\u0131n\u0131zda uyuman\u0131n sorunu, mideniz ve akci\u011ferleriniz \u00fczerindeki bask\u0131y\u0131 art\u0131rmas\u0131d\u0131r. Ayr\u0131ca kan ak\u0131\u015f\u0131n\u0131 k\u0131s\u0131tladt\u0131\u011f\u0131 i\u00e7in kolda uyu\u015fmaya neden olur, kaslara ve sinirlere zarar verebilir. Yan yatmak, omzunuzun v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n \u00e7o\u011funu desteklemesine neden olur, bu da boyun ve omuz kaslar\u0131n\u0131z\u0131 s\u0131k\u0131\u015ft\u0131rabilir. Yer\u00e7ekiminin etkisi sark\u0131k g\u00f6\u011f\u00fcslere bile yol a\u00e7abilir.<\/p> <p><strong>Midenizde<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/arc-anglerfish-arc2-prod-pmn.s3.amazonaws.com\/public\/KS7WDOF4BBCBFLCC6SFCMFZ6SU.jpg\" alt=\"\"\/><\/figure> <p>Bu pozisyonun yayg\u0131n olarak en k\u00f6t\u00fc uyku pozisyonu oldu\u011funa inan\u0131lmaktad\u0131r. Midenizde uyuman\u0131n tek faydas\u0131 horlamay\u0131 azaltmas\u0131 ve baz\u0131 uyku apnesi vakalar\u0131n\u0131 hafifletmesidir. Bu pozisyon a\u015f\u0131r\u0131 ve s\u0131rt a\u011fr\u0131s\u0131na neden olur, \u00e7\u00fcnk\u00fc midenizde uyumak omurgan\u0131z\u0131n do\u011fal e\u011frisini desteksiz b\u0131rak\u0131r. B\u00fct\u00fcn gece ba\u015f\u0131n bir tarafa d\u00f6nm\u00fc\u015f olarak uyumak boynunu zorlar. T\u00fcm gece y\u00fcz\u00fcn\u00fcz\u00fc \u00e7ar\u015faflara veya yast\u0131\u011fa bast\u0131rmak k\u0131r\u0131\u015f\u0131kl\u0131klara ve cilt patlaklar\u0131na neden olur.<\/p> <p><strong>Foetal Pozisyon<\/strong><br\/>Foetal pozisyon en rahatlat\u0131c\u0131d\u0131r, ancak ayn\u0131 zamanda ikinci en k\u00f6t\u00fc uyku pozisyonudur. Boyun ve s\u0131rt a\u011fr\u0131s\u0131, k\u0131r\u0131\u015f\u0131kl\u0131klar ve sark\u0131k g\u00f6\u011f\u00fcslerle sonu\u00e7lan\u0131r. Foetal pozisyonun a\u015f\u0131r\u0131 k\u0131vr\u0131lmas\u0131 da derin nefes almay\u0131 engelleyebilir. Bu pozisyonda uyumak, \u00f6zellikle dizleriniz ve \u00e7eneniz g\u00f6\u011fs\u00fcn\u00fcze do\u011fru itildi\u011finde s\u0131rt\u0131n\u0131z\u0131 ve eklemlerinizi de zorlar.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Hayat\u0131m\u0131z\u0131n \u00fc\u00e7te birini uyuyarak ge\u00e7iriyoruz, ama bu herkese do\u011fal gelmiyor. \u0130yi bir gece uykusu zihin ve beden i\u00e7in gereklidir ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6771,"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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