{"id":6790,"date":"2023-06-22T17:27:30","date_gmt":"2023-06-22T17:27:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6790"},"modified":"2023-06-22T17:27:43","modified_gmt":"2023-06-22T17:27:43","slug":"14-natural-remedies-to-beat-insomnia","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/14-natural-remedies-to-beat-insomnia\/","title":{"rendered":"Uykusuzlu\u011fu Yenmek i\u00e7in 14 Do\u011fal \u0130la\u00e7"},"content":{"rendered":"<p>Daha \u0130yi Bir Gece Dinlenmesi \u0130\u00e7in Art\u0131 \u0130pu\u00e7lar\u0131<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellhealth.com\/thmb\/7hH_nZNiopfAKjZiGnKGvTBoyKE=\/768x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/107070067_HighRes-569feda63df78cafda9f1d51.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0\">Ara s\u0131ra uykusuz gece ge\u00e7irmek yayg\u0131n olsa da, uykusuzluk, g\u00fcnl\u00fck i\u015fleyi\u015fi bozan gece uyuyamama veya a\u015f\u0131r\u0131 uyanmad\u0131r. Do\u011fal ila\u00e7lardan \u00fc\u00e7\u00fcn\u00fcn yararl\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir ve di\u011ferleri baz\u0131 \u00f6n kan\u0131tlara sahiptir.<sup>1<\/sup>Birim 90%1:17<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block-inlinevideo__title_1-0\">\u015eimdi \u0130zleyin: Uykusuzlu\u011fu Yenmek i\u00e7in Do\u011fal \u00c7\u00f6z\u00fcmler<\/h3> <p id=\"mntl-sc-block_1-0-5\">Kronik uyku eksikli\u011fi bir dizi sa\u011fl\u0131k sorunuyla (diyabet, y\u00fcksek tansiyon ve depresyon gibi) ba\u011flant\u0131l\u0131 olabilece\u011finden, doktorunuza dan\u0131\u015fman\u0131z ve alternatif t\u0131pla kendi kendine tedavi etmekten ka\u00e7\u0131nman\u0131z \u00f6nemlidir.\u00a0Re\u00e7etesiz uyku yard\u0131m\u0131na y\u00f6nelmek isteyebilirsiniz, ancak a\u015fa\u011f\u0131daki 14 gibi dikkate al\u0131nmas\u0131 gereken \u00e7ok say\u0131da do\u011fal ila\u00e7 vard\u0131r.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-7\">Melatonin<\/h2> <p id=\"mntl-sc-block_1-0-8\">Melatonin takviyeleri \u00e7e\u015fitli uyku ko\u015fullar\u0131 i\u00e7in yayg\u0131n olarak tavsiye edilir, ancak en iyi kan\u0131t vardiyal\u0131 \u00e7al\u0131\u015fma veya jet lag&#8217;in neden oldu\u011fu uyku sorunlar\u0131na yard\u0131mc\u0131 olmakt\u0131r.<sup>2<\/sup> Melatonin, beyindeki uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc d\u00fczenleyen do\u011fal olarak olu\u015fan bir hormondur. Geceleri \u0131\u015f\u0131\u011fa maruz kalma azald\u0131\u011f\u0131nda serotoninden \u00fcretilir.<sup>3<\/sup><\/p> <p id=\"mntl-sc-block_1-0-10\">Geceleri d\u00fc\u015f\u00fck melatonin seviyeleri nedeniyle uyku bozuklu\u011fu olan durumlarda kullan\u0131l\u0131r ya\u015flanma, duyu\u015f bozukluklar\u0131 (\u00f6rne\u011fin depresyon), gecikmeli uyku evresi bozuklu\u011fu veya jet lag gibi.\u00a0Melatonin takviyeleri uykusuzluk ile ya\u015fl\u0131 yeti\u015fkinlerde uyku kalitesini ve sabah uyan\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rabilir.<sup>4<\/sup><\/p> <p id=\"mntl-sc-block_1-0-12\">S\u00fcreli sal\u0131n\u0131m melatonin&nbsp;, Avrupa Birli\u011fi&#8217;nde ve ba\u015fka yerlerde 55 ya\u015f\u0131n \u00fczerindeki ki\u015filerde primer uykusuzlu\u011fu tedavi etmek i\u00e7in kullan\u0131l\u0131r. Ya\u015fl\u0131 yeti\u015fkinlerde uykusuzluk i\u00e7in melatonin \u00fczerine yap\u0131lan \u00e7o\u011fu \u00e7al\u0131\u015fmada, melatonin 13 haftaya kadar yatmadan iki saat \u00f6ncesine kadar al\u0131nd\u0131.<sup>5<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-14\">Zamanlama \u00f6nemlidir &#8211; sabahlar\u0131 melatonin al\u0131nd\u0131\u011f\u0131nda, sirkadiyen ritimleri geciktirir&nbsp;ancak \u00f6\u011fleden sonra veya ak\u015fam\u0131n erken saatlerinde al\u0131nd\u0131\u011f\u0131nda bunlar\u0131 ilerletir.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-16\">I\u015f\u0131\u011fa Maruz Kalma<\/h2> <p id=\"mntl-sc-block_1-0-17\">I\u015f\u0131k terapisi uyku tedavi planlar\u0131n\u0131n bir par\u00e7as\u0131 olarak kullan\u0131l\u0131r.<sup>6<\/sup> Gece uykuya dalmakta sorun ya\u015f\u0131yorsan\u0131z veya uyku evresi sendromunuz gecikiyorsa, sabahlar\u0131 daha fazla \u0131\u015f\u0131\u011fa ihtiyac\u0131n\u0131z olabilir.<\/p> <p id=\"mntl-sc-block_1-0-19\">I\u015f\u0131\u011fa maruz kalma, v\u00fccuda ne zaman uyudu\u011funu (melatonin \u00fcretimini art\u0131rarak) ve ne zaman uyanmas\u0131n\u0131 s\u00f6ylemede \u00f6nemli bir rol oynar. Sabah ilk i\u015f a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015f veya 30 dakika \u0131\u015f\u0131k terapisi&nbsp; yard\u0131mc\u0131 olabilir.<\/p> <p id=\"mntl-sc-block_1-0-21\">\u00d6te yandan, sabah \u00e7ok erken uyand\u0131\u011f\u0131n\u0131z\u0131 veya &nbsp;advanced&nbsp;sleep-phase sendromuna sahip oldu\u011funuzu bulursan\u0131z, \u00f6\u011fleden sonra daha fazla \u0131\u015f\u0131\u011fa ihtiyac\u0131n\u0131z olabilir ve ak\u015fam iki ila \u00fc\u00e7 saat boyunca a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 veya \u0131\u015f\u0131k terapisi yapmay\u0131 deneyebilirsiniz.<sup>7<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-23\">Ev \u0131\u015f\u0131k terapisi \u00fcniteleri mevcuttur ve doktorunuz veya uyku uzman\u0131n\u0131z taraf\u0131ndan uyku terapinizle birlikte kullan\u0131lmas\u0131 \u00f6nerilebilir.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-25\">Meditasyon ve Gev\u015feme Teknikleri<\/h2> <p id=\"mntl-sc-block_1-0-26\">D\u00fczenli bir meditasyon uygulamas\u0131, nefes almay\u0131 yava\u015flatarak ve stres hormonu seviyelerini azaltarak uykuyu te\u015fvik etmeye yard\u0131mc\u0131 olabilir.<sup>8<\/sup>&nbsp;Meditasyon, fark\u0131ndal\u0131\u011f\u0131 art\u0131rmak, v\u00fccudu rahatlatmak ve zihni sakinle\u015ftirmek i\u00e7in dikkatini bilin\u00e7li olarak bir odak nesnesine (nefes alma veya&nbsp;bir ses veya kelime gibi) y\u00f6nlendirmeyi i\u00e7eren bir tekniktir.<\/p> <p id=\"mntl-sc-block_1-0-28\">Baz\u0131 meditasyon t\u00fcrleri aras\u0131nda&nbsp;rehberli meditasyon, vipassana meditasyon, yoga nidra veya&nbsp;v\u00fccut taramas\u0131 say\u0131labilir. Ayr\u0131ca deneyin:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-30\"><li><strong>Visualization<\/strong>: Visualization involves actively imagining a relaxing scene.<sup>9<\/sup>\ufeff You can try it in bed for 20 minutes before falling asleep. Involve all your senses. If you&#8217;re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen&nbsp;to the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.<\/li><li><strong>Relaxation response:<\/strong>&nbsp;This is a mind\/body response that occurs after following specific instructions&nbsp;patterned closely after&nbsp;Transcendental Meditation.<\/li><li><strong>Mindfulness:<\/strong>&nbsp;This type of meditation essentially involves focusing on your mind on the present.<\/li><\/ul> <p id=\"mntl-sc-block_1-0-32\">Erken&nbsp;kan\u0131tlar meditasyon tekniklerinin uykuyu iyile\u015ftirebilece\u011fini g\u00f6stermektedir.<sup>10<\/sup>Ulusal Tamamlay\u0131c\u0131 ve B\u00fct\u00fcnle\u015ftirici Sa\u011fl\u0131k Merkezi, gev\u015feme tekniklerinin uykusuzlu\u011fa yard\u0131mc\u0131 olabilece\u011fini s\u00f6ylemek i\u00e7in yeterli kan\u0131ta sahip oldu\u011funu s\u00f6yl\u00fcyor. Ancak daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 var.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-34\">Yoga<\/h2> <p id=\"mntl-sc-block_1-0-35\">Hint felsefesinde k\u00f6kenleri olan bir rahatlama, nefes alma, egzersiz ve iyile\u015fme sistemi, yoga zihin, beden ve ruhun birli\u011fi olarak tan\u0131mlanm\u0131\u015ft\u0131r.&nbsp;A 2017 inceleme \u00e7al\u0131\u015fmas\u0131, yogan\u0131n (ayr\u0131ca fark\u0131ndal\u0131k temelli stres y\u00f6netimi ve tai chi) uykusuzluk semptomlar\u0131n\u0131 hafifletebilece\u011fine dair kan\u0131tlara i\u015faret etti.<sup>11<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-37\">Hipnoz<\/h2> <p id=\"mntl-sc-block_1-0-38\">Hipnoz, bir ki\u015finin daha odakl\u0131, bilin\u00e7li ve \u00f6neriye a\u00e7\u0131k oldu\u011fu bir durumdur. Nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131 anla\u015f\u0131lmasa da, hipnoz v\u00fccutta meditasyon ve di\u011fer derin&nbsp;gev\u015feme t\u00fcrlerine benzer \u015fekilde kalp at\u0131\u015f h\u0131z\u0131, kan bas\u0131nc\u0131 ve alfa dalgas\u0131 beyin kal\u0131plar\u0131nda azalma gibi fizyolojik de\u011fi\u015fiklikleri beraberinde getirebilir.<\/p> <p id=\"mntl-sc-block_1-0-40\">Hipnoz bili\u015fsel-davran\u0131\u015f\u00e7\u0131 terapi ve gev\u015feme tekniklerinin etkinli\u011fini art\u0131rmada yard\u0131mc\u0131 olabilir. Ancak \u015fimdiye kadar yap\u0131lan \u00e7al\u0131\u015fmalar iyi tasarlanmam\u0131\u015ft\u0131r.<sup>12<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-42\">Akupunktur<\/h2> <p id=\"mntl-sc-block_1-0-43\">Akupunktur ve akupunktur uykusuzlu\u011fa yard\u0131mc\u0131 olabilir. \u00c7al\u0131\u015fmalar, akupunkturun etkinli\u011fine yard\u0131mc\u0131 olabilece\u011fine dair baz\u0131 kan\u0131tlar ve kar\u0131\u015f\u0131k kan\u0131tlar g\u00f6stermi\u015ftir.<sup>13<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-45\">Aromaterapi<\/h2> <p id=\"mntl-sc-block_1-0-46\">2011 y\u0131l\u0131nda yap\u0131lan bir analizde, uykuya yard\u0131mc\u0131 olmak i\u00e7in aromaterapi i\u00e7in iyi kan\u0131t sa\u011flayacak kadar titiz hi\u00e7bir \u00e7al\u0131\u015fma bulunamad\u0131.<sup>13<\/sup> Bununla birlikte, \u0130ngiliz lavanta aromaterapi ya\u011f\u0131 uzun zamand\u0131r insanlar\u0131n uykuya dalmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in bir halk ilac\u0131 olarak kullan\u0131lmaktad\u0131r. En yat\u0131\u015ft\u0131r\u0131c\u0131 u\u00e7ucu ya\u011flardan biridir.<\/p> <p id=\"mntl-sc-block_1-0-48\">Yast\u0131\u011f\u0131n\u0131z\u0131n alt\u0131na bir lavanta po\u015feti koymay\u0131 deneyin veya bir mendile bir ila iki damla lavanta esansiyel ya\u011f\u0131 yerle\u015ftirin.<sup>14<\/sup> Veya bir banyoya birka\u00e7 damla lavanta ya\u011f\u0131 ekleyin &#8211; s\u0131cak bir banyodan sonra v\u00fccut s\u0131cakl\u0131\u011f\u0131ndaki d\u00fc\u015f\u00fc\u015f de uykuya yard\u0131mc\u0131 olur.<\/p> <p id=\"mntl-sc-block_1-0-50\">Uykuya yard\u0131mc\u0131 oldu\u011funa inan\u0131lan di\u011fer aromaterapi ya\u011flar\u0131 papatya, paz\u0131 ve ylang-ylang&#8217;d\u0131r.<sup>15<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-52\">G\u0131da ve Diyet<\/h2> <p id=\"mntl-sc-block_1-0-53\">Yedikleriniz ve yemedikleriniz uyuma ve uyuma yetene\u011finiz \u00fczerinde etkili olabilir.<sup>16<\/sup> <\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-55\"><li><strong>Limit your intake of\u00a0caffeine, alcohol, and nicotine<\/strong>.\u00a0Caffeine\u00a0and\u00a0nicotine\u00a0can have a pronounced effect on sleep, causing insomnia and restlessness.<sup>17<\/sup> In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.<\/li><li><strong>Cut back on sugar<\/strong>. Although sugar can give a burst of energy, it&#8217;s short-lived and can cause uneven blood sugar levels. This can disrupt sleep\u00a0<sup>18<\/sup> in the middle of the night as blood sugar levels fall.<\/li><li><strong>Eat foods that help you sleep<\/strong>. Tryptophan is a naturally-occurring\u00a0amino acid that is a precursor to serotonin, which is then converted to melatonin. Research shows mixed evidence for the effectiveness of L-tryptophan.<sup>13<\/sup> Eat carbohydrate snacks such as whole-grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances\u00a0the body&#8217;s conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.<sup>19<\/sup><\/li><li><strong>Eat magnesium-rich foods.\u00a0<\/strong>The mineral magnesium\u00a0is a natural sedative, and some research shows that supplements can help with insomnia.<sup>20<\/sup> Magnesium deficiency can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer&#8217;s yeast, and whole grains. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-57\">Vitex Agnus Castus<\/h2> <p id=\"mntl-sc-block_1-0-58\">Bitki Vitex agnus castus (iffet a\u011fac\u0131) uykusuzlu\u011fa ve adet d\u00f6nemleri ve menopoz ile ili\u015fkili uyku bozukluklar\u0131na yard\u0131mc\u0131 olabilir. Bir \u00e7al\u0131\u015fmada, kad\u0131nlar soya izoflavonlar\u0131 ve lactobacilli ile birlikte vitex agnus castus ve manolya \u00f6zlerinin bir kombinasyonu ile tedavi edildi ve bir y\u0131l boyunca takip edildi. Bu tedavinin g\u00fcvenli ve etkili oldu\u011fu tespit edildi.<sup>21<\/sup><\/p> <p id=\"mntl-sc-block_1-0-60\">Bununla birlikte, iffetli meyve, &nbsp;Ulusal Tamamlay\u0131c\u0131 ve B\u00fct\u00fcnle\u015ftirici Sa\u011fl\u0131k Merkezi&#8217;ne g\u00f6re, do\u011fum kontrol haplar\u0131, hormon replasman tedavisi veya dopamin ile ilgili ila\u00e7larda kimse taraf\u0131ndan kullan\u0131lmamal\u0131d\u0131r.<sup>22<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-62\">Kediotu<\/h2> <p id=\"mntl-sc-block_1-0-63\">Kediotu (<em>Valeriana officinalis<\/em>), anksiyeteyi azaltmak, uyku kalitesini art\u0131rmak ve yat\u0131\u015ft\u0131r\u0131c\u0131 olarak hareket etmek i\u00e7in yayg\u0131n olarak kullan\u0131lan, \u00e7ay olarak demlenen veya takviye olarak al\u0131nan bitkisel bir ev ilac\u0131d\u0131r. Kediotu klinik deneyleri uykusuzluk i\u00e7in tutars\u0131z sonu\u00e7lar do\u011furdu.<\/p> <p id=\"mntl-sc-block_1-0-65\">Uyku kalitesini \u00f6l\u00e7en \u00e7al\u0131\u015fmalar, kediotu alanlarla plasebo alanlar aras\u0131nda hi\u00e7bir fark bulamad\u0131. Bununla birlikte, \u00e7al\u0131\u015fmalarda \u00e7ok say\u0131da insan anekdotsal olarak uyku kalitelerinin kediotu ile artt\u0131\u011f\u0131n\u0131 bildirmektedir.<sup>23<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-67\">Kediotu, v\u00fccuttaki sakinle\u015fen n\u00f6rotransmitterlerden biri olan gama-aminob\u00fctirik asit (GABA) seviyelerini etkiledi\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir. Ayr\u0131ca kas spazmlar\u0131n\u0131 ve nbsp&#8217;yi rahatlat\u0131r ve adet d\u00f6nemi a\u011fr\u0131s\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p> <p id=\"mntl-sc-block_1-0-69\">Valerian genellikle yatmadan bir saat \u00f6nce al\u0131n\u0131r. Standart bir doz 450 miligramd\u0131r (mg). G\u00fcn i\u00e7inde al\u0131n\u0131rsa, kediotu uyu\u015fuklu\u011fa neden olabilir &#8211; genellikle iki ila \u00fc\u00e7 yemek ka\u015f\u0131\u011f\u0131;300 mg dozda yemeklerle al\u0131n\u0131r.&nbsp;<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-71\">Limon Balsam\u0131<\/h2> <p id=\"mntl-sc-block_1-0-72\"><em>Melissa officinalis<\/em>\u00a0(Limon balsam\u0131) anksiyeteyi hafifletti\u011fi ve sinirleri yat\u0131\u015ft\u0131rd\u0131\u011f\u0131 s\u00f6ylenen bir \u00e7ay ve bitkisel takviyedir. Kediotu da i\u00e7eren takviyelerde g\u00f6r\u00fclebilir.<\/p> <p id=\"mntl-sc-block_1-0-74\">While one 2013 study found it to be helpful, reviews of studies have not found any evidence for lemon balm or other herbal &#8220;sleep formula&#8221; supplements.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-76\">Geleneksel \u00c7in T\u0131bb\u0131<\/h2> <p id=\"mntl-sc-block_1-0-77\">Geleneksel \u00c7in t\u0131bb\u0131nda uykusuzluk genellikle b\u00f6brek enerjisi zay\u0131fl\u0131\u011f\u0131ndan kaynaklan\u0131r. Bu sendrom mutlaka Bat\u0131 t\u0131bb\u0131nda b\u00f6brek hastal\u0131\u011f\u0131 ile ilgili de\u011fildir.<\/p> <p id=\"mntl-sc-block_1-0-79\">B\u00f6brek enerjisi zay\u0131fl\u0131\u011f\u0131n\u0131n birka\u00e7 belirtisi d\u00fc\u015f\u00fck s\u0131rt a\u011fr\u0131s\u0131, yorgunluk ve yorgunluk ve ak\u015fam saat 11:00 sular\u0131nda bir enerji patlamas\u0131d\u0131r. Menopozdaki kad\u0131nlar genellikle bu t\u00fcr uykusuzluk ya\u015farlar.<\/p> <p id=\"mntl-sc-block_1-0-81\">Tamoksifen gibi anti-\u00f6strojenik ila\u00e7lar alan insanlar da bu t\u00fcr uykusuzluk ya\u015farlar, ancak bitkisel form\u00fcl&#038;nbsp gibi bitkisel kombinasyonlar\u0131 almamal\u0131d\u0131rlar;<em>liu wei di huang<\/em>&nbsp;bu \u00f6strojen seviyelerini art\u0131rabilir.<sup>25<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-83\">Ayurveda<\/h2> <p id=\"mntl-sc-block_1-0-84\">Ayurveda t\u0131bb\u0131nda uykusuzluk genellikle vata dengesizli\u011fi ile ili\u015fkilidir.<sup>26<\/sup> Vata nefes almay\u0131 ve dola\u015f\u0131m\u0131 d\u00fczenler. Vata dengesizli\u011fi olan insanlar genellikle uykusuzluk ile sinirlilik, endi\u015fe ve korku fark eder.<\/p> <p id=\"mntl-sc-block_1-0-86\">Bir Ayurveda tedavisi ba\u015f ve ayaklara ya\u011f uygulanmas\u0131d\u0131r. Pide tipi i\u00e7in oda s\u0131cakl\u0131\u011f\u0131nda hindistancevizi ya\u011f\u0131 kullan\u0131l\u0131r, vata tipi i\u00e7in \u0131l\u0131k susam ya\u011f\u0131 uygulan\u0131r ve kapha tipi i\u00e7in genellikle \u0131l\u0131k hardal ya\u011f\u0131 uygulan\u0131r.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-88\">Papatya \u00c7ay\u0131<\/h2> <p id=\"mntl-sc-block_1-0-89\">Klinik \u00e7al\u0131\u015fmalar\u0131n papatyan\u0131n uykusuzlu\u011fa yard\u0131mc\u0131 oldu\u011fu kan\u0131tlanmam\u0131\u015ft\u0131r.<sup>27<\/sup>Papatya geleneksel olarak kullan\u0131lan bir bitkidir&nbsp;kas gerginli\u011fini azaltmak, sindirimi yat\u0131\u015ft\u0131rmak ve uykuya neden olabilecek anksiyeteyi azaltmak i\u00e7in.<\/p> <p id=\"mntl-sc-block_1-0-91\">Ak\u015fam yeme\u011finden sonra bir fincan s\u0131cak papatya \u00e7ay\u0131 yudumla. Ama yata\u011fa \u00e7ok yak\u0131n i\u00e7meyin yoksa tuvalete gitmek i\u00e7in gecenin bir yar\u0131s\u0131 kalkman\u0131z gerekebilir.<\/p> <p id=\"mntl-sc-block_1-0-93\">\u015eerbet\u00e7iotu, \u00e7ark\u0131felek ve kava genellikle uykusuzluk i\u00e7in kullan\u0131lan di\u011fer otlard\u0131r. Papatyada oldu\u011fu gibi, \u00e7al\u0131\u015fmalarda da etkinliklerini kan\u0131tlam\u0131\u015f de\u011filler.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-95\">Di\u011fer Do\u011fal \u00c7\u00f6z\u00fcmler<\/h2> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-96\"><li>For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night.<sup>29<\/sup><\/li><li>Gentle, slow music is another remedy that can help to improve sleep.\u00a0Music therapy has been found to improve sleep quality, decrease nightly awakenings, lengthen sleep time, and increase satisfaction with sleep.<\/li><li>Although kava is sometimes recommended for\u00a0anxiety-related insomnia, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.<sup>1<\/sup><\/li><li>Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-98\">Yatak Oda feng Shui geli\u015ftirmek<\/h2> <p id=\"mntl-sc-block_1-0-99\">\u00c7in Taoizm felsefesinden kaynaklanan Feng shui, ya\u015fam alanlar\u0131 boyunca elveri\u015fli enerji ak\u0131\u015f\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in odalar\u0131n, mobilyalar\u0131n, ofislerin, evlerin ve di\u011fer d\u00fczenlemelerin nas\u0131l d\u00fczenlenebilece\u011fi konusunda talimat verir.&nbsp;Yatak odan\u0131z i\u00e7in feng shui ipu\u00e7lar\u0131n\u0131 kullanabilirsiniz.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-101\">S\u00f6z\u00fcn \u00f6z\u00fc<\/h2> <p id=\"mntl-sc-block_1-0-102\">Herhangi bir do\u011fal \u00e7\u00f6z\u00fcme ba\u015flamadan \u00f6nce doktorunuza dan\u0131\u015f\u0131n. Kronik uykusuzluk depresyon, kalp hastal\u0131\u011f\u0131, uyku apnesi, akci\u011fer hastal\u0131\u011f\u0131, s\u0131cak basmalar\u0131 veya diyabet gibi ba\u015fka bir durumun belirtisi olabilir.<\/p> <p id=\"mntl-sc-block_1-0-104\">Think of insomnia as a &#8220;wake-up call&#8221; and ensure that you get early treatment for potentially serious conditions. The Doctor Discussion Guide can help you start that conversation with your doctor.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Daha \u0130yi Bir Gece Dinlenmesi \u0130\u00e7in Art\u0131 \u0130pu\u00e7lar\u0131 Ara s\u0131ra uykusuz gece ge\u00e7irmek yayg\u0131n olsa da, uykusuzluk, g\u00fcnl\u00fck i\u015fleyi\u015fi bozan [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6791,"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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