{"id":6841,"date":"2023-06-06T16:48:53","date_gmt":"2023-06-06T16:48:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6841"},"modified":"2023-06-06T16:48:57","modified_gmt":"2023-06-06T16:48:57","slug":"6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"Bu Gece Daha \u0130yi, Daha Derin ve Daha Uzun Uyumak \u0130\u00e7in Bug\u00fcn Yap\u0131lmas\u0131 Gereken 6 \u015eey"},"content":{"rendered":"

\u0130yi bir gece dinlenmesinin anahtar\u0131, g\u00fcn boyu yapt\u0131\u011f\u0131n\u0131z se\u00e7imlerdir. Bu alt\u0131 hareketi bug\u00fcn g\u00fcnl\u00fck rutininize eklerseniz, yar\u0131n nas\u0131l uyanaca\u011f\u0131n\u0131zda ger\u00e7ek bir fark hissedeceksiniz.<\/p>

\"Sleeping<\/figure>

7 A.M.: Yata\u011f\u0131n\u0131z\u0131 yap\u0131n.<\/strong><\/p>

\"\"\/<\/figure>

Your mother was right\u2014you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night’s rest, according to a poll by the National Sleep Foundation. “Research shows that people with sleep problems who use their bed only for sleep improve their rest,” says Judith Davidson, PhD, author of\u00a0Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia<\/em><\/a>. Ayr\u0131ca, yata\u011f\u0131n\u0131z d\u00fczenli ve d\u00fczenli oldu\u011funda, kitap okumak veya telefonda konu\u015fmak i\u00e7in s\u00fcr\u00fcnmek daha az caziptir.<\/p>

07:15 A.M.: Tonlar\u0131 a\u00e7\u0131n.<\/strong>Uyand\u0131ktan sonraki iki saat i\u00e7inde y\u00fcz\u00fcn\u00fcze do\u011fal g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 almak, i\u00e7 saatinizi \u00e7evreyle senkronize etmeye yard\u0131mc\u0131 olur, diyor&nbsp t\u0131bbi direkt\u00f6r\u00fc Robert Rosenberg;Sleep Disorders Center in Flagstaff, Arizona<\/a>. V\u00fccudunuz do\u011fan\u0131n a\u00e7\u0131k-karanl\u0131k d\u00f6ng\u00fcs\u00fcyle hizaland\u0131\u011f\u0131nda, melatonin sal\u0131n\u0131m\u0131 d\u00fczenler, b\u00f6ylece geceleri uykuya dalmay\u0131 daha kolay bulacaks\u0131n\u0131z.<\/p>

12 P.M.: Spor salonu molas\u0131 verin.<\/strong>Oregon Eyalet \u00dcniversitesi’nden yap\u0131lan yeni bir ara\u015ft\u0131rma, haftada en az 150 dakikal\u0131k orta ila g\u00fc\u00e7l\u00fc egzersizin uyku kalitesini y\u00fczde 65 art\u0131rd\u0131\u011f\u0131n\u0131 buldu. Ara\u015ft\u0131rmac\u0131lar, bir egzersizden sonra meydana gelen do\u011fal beklemenin, uykuyla ili\u015fkili \u00e7ekirdek v\u00fccut s\u0131cakl\u0131\u011f\u0131ndaki d\u00fc\u015f\u00fc\u015f\u00fc h\u0131zland\u0131rabilece\u011fine, bu nedenle sonunda yata\u011fa girdi\u011finizde daha kolay uyuyaca\u011f\u0131n\u0131za inan\u0131yor.<\/p>

7 P.M.: Tam tah\u0131llar \u00fczerinde yemek yiyin.<\/strong><\/p>

\"\"\/<\/figure>

Try adding one cup of whole wheat macaroni to your dinner a few nights a week\u2014it contains 38 percent of your daily value of magnesium. “Magnesium has a relaxing effect on the muscles and the nervous system,” says Rosenberg. “It also helps with production and absorption of one of the main sleep-promoting neurotransmitters.”<\/p>

20:30.M: Banyo yap.<\/strong>Sizi g\u00fcn\u00fcn endi\u015felerinden ay\u0131ran rahatlat\u0131c\u0131 bir gece rit\u00fcelinde \u015f\u0131marmak anahtard\u0131r. Ve s\u0131cak bir banyo ba\u015flamak i\u00e7in iyi bir yerdir: Dergide yay\u0131nlanan k\u00fc\u00e7\u00fck bir \u00e7al\u0131\u015fma Sleep<\/em> yatmadan en az 90 dakika \u00f6nce banyo yapan ya\u015fl\u0131 kad\u0131n uykusuzlar\u0131n uyku kalitesinin artt\u0131\u011f\u0131n\u0131 bildirdi\u011fini buldu.<\/p>

21:.M: Yatakta de\u011fil kanepede televizyon izleyin.<\/strong><\/p>

\"\"\/<\/figure>

Don’t tuck in for the night until you’re truly tired. “Every minute you spend awake\u2014and out of your bed\u2014increases your need for deep sleep, also known as your sleep drive,” says Colleen Carney, PhD, coauthor of the upcoming book\u00a0Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep<\/em><\/a>. “Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short.”<\/p>

22:00.M: Tatl\u0131 r\u00fcyalar!<\/strong><\/p>

\"\"\/<\/figure> ","protected":false},"excerpt":{"rendered":"

\u0130yi bir gece dinlenmesinin anahtar\u0131, g\u00fcn boyu yapt\u0131\u011f\u0131n\u0131z se\u00e7imlerdir. Bu alt\u0131 hareketi bug\u00fcn g\u00fcnl\u00fck rutininize eklerseniz, yar\u0131n nas\u0131l uyanaca\u011f\u0131n\u0131zda ger\u00e7ek […]<\/p>\n","protected":false},"author":1,"featured_media":6842,"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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