{"id":6844,"date":"2024-10-08T00:00:03","date_gmt":"2024-10-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6844"},"modified":"2024-10-08T16:16:50","modified_gmt":"2024-10-08T16:16:50","slug":"signs-your-body-is-too-tired-to-go-on","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/signs-your-body-is-too-tired-to-go-on\/","title":{"rendered":"V\u00fccudunuzun Devam Edemeyecek Kadar Yorgun Oldu\u011funu \u0130\u015faret ediyor"},"content":{"rendered":"

Bir gecede 6 saatlik uykuda gayet iyi \u00e7al\u0131\u015fabilirsiniz… Ya da \u00f6yle d\u00fc\u015f\u00fcn\u00fcyorsun. Gizlice uykusuz olup olmad\u0131\u011f\u0131n\u0131z\u0131 \u015fu \u015fekilde anlayabilirsiniz. Sanat\u00e7\u0131: Corrie Pikul<\/p>

\"signs<\/figure>

\u00a0\u00a0\u00a0<\/p>

1. Kaleminizi t\u0131kl\u0131yor ve ayaklar\u0131n\u0131za dokunuyorsunuz.<\/h3>

Ne oluyor:<\/strong> Kaslar\u0131n\u0131z\u0131 hareket ettirdi\u011finizde, beyninizi uyan\u0131k kalmaya ikna edersiniz, diyor Hans P.A. Van Dongen, Doktora, &nbsp m\u00fcd\u00fcr yard\u0131mc\u0131s\u0131;Sleep and Performance Research Center at Washington State University<\/a>. So if you\u2019re fidgety and restless and feel as if you you can’t sit still or would rather (always) stand, Van Dongen says that “it could be your brain’s way of trying to keep you awake.”<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong> Fidgeting de \u00e7ok fazla kafein ald\u0131\u011f\u0131n\u0131n bir i\u015fareti olabilir. \u00d6nerilen g\u00fcnl\u00fck s\u0131n\u0131r 500 to 600 mg, or about 4 cups<\/a>\u2014 bundan daha fazla i\u00e7mek, daha fazla dinlenmeye ihtiyac\u0131n\u0131z oldu\u011funu g\u00f6steren daha az incelikli bir i\u015farettir.<\/p>

2. Atl\u0131yorsun, atlad\u0131\u011f\u0131n\u0131 bilmiyorsun ve o lanet atlaman\u0131n ne oldu\u011funu bile bilmiyorsun.<\/h3>

Ne oluyor:<\/strong> Lapsing, in technical terms, is when parts of your brain take a stealth catnap. When you\u2019re exhausted, the sections that control attention and response time start taking breaks from processing new information, explains Van Dongen. These “mini-sleeps” could be as short as half a second, and you may not even notice that you’ve fallen into them.<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong> Van Dongen bir atlama testi \u00f6nerir: Bir elinde kalem tutarken karanl\u0131k ve sessiz bir alanda oturun. Bir zamanlay\u0131c\u0131y\u0131 5 dakikaya ayarlay\u0131n ve sadece rahatlay\u0131n ve nefes al\u0131n. E\u011fer kalem d\u00fc\u015ferse, bu senin ve beyninin daha fazla uykuya ihtiyac\u0131 oldu\u011funun a\u00e7\u0131k bir i\u015faretidir.<\/p>

3. Ofis kimli\u011finizi kayd\u0131rmakta, kahvenizi dengelemede ve tekrar kapanmadan \u00f6nce kap\u0131dan ge\u00e7mekte sorun ya\u015f\u0131yorsunuz.<\/h3>

Ne oluyor:<\/strong> S\u0131rayla ve bir zaman s\u0131n\u0131r\u0131n\u0131n alt\u0131nda yap\u0131lan bu basit g\u00f6revlerin kombinasyonu, g\u00f6zlerinizi kapatt\u0131\u011f\u0131n\u0131zda gidilecek ilk \u015feylerden baz\u0131lar\u0131 olan psikomotor becerilerinizin ve koordinasyonunuzun ince bir testidir. 1997’de yap\u0131lan bir \u00e7al\u0131\u015fmada ara\u015ft\u0131rmac\u0131lar, uykusuz bir gece bile ge\u00e7iren bir ki\u015finin sabah\u0131n erken saatlerinde el-g\u00f6z koordinasyonunda y\u00fczde 0,10 kan alkol seviyesine sahip biri kadar bozulmu\u015f oldu\u011funu buldular.also known as legally drunk<\/a>.<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong>Sleep deprivation doesn’t have the same effect on the parts of your brain that handle critical reasoning<\/a>bu nedenle, cihazlarla ilgili sorun ya\u015f\u0131yor olsan\u0131z bile, bir strateji notu yazma veya raporlar\u0131 analiz etme konusunda g\u00f6zle g\u00f6r\u00fcl\u00fcr bir sorun ya\u015famayabilirsiniz.<\/p>

4. Kahvalt\u0131da Bayan Aptal Pantolon gibi davran\u0131yorsunuz.<\/h3>

Ne oluyor:<\/strong> Beyniniz size nas\u0131l davranman\u0131z gerekti\u011fini s\u00f6ylemekte zorlan\u0131yor, bu y\u00fczden \u00e7evrenizdeki uyaranlara kar\u015f\u0131 daha tepkilisiniz. G\u00fcne\u015f \u00e7ok parlak ve ne\u015feli g\u00f6r\u00fcn\u00fcyor, kahvenin tad\u0131 \u00e7ok g\u00fczel ve o kedinin bo\u015f m\u0131s\u0131r gevre\u011fi kutusuyla delirmesi \u00e7ok ho\u015f.<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong> E\u015fit bir omurgada kalmak bug\u00fcn sizin i\u00e7in b\u00fcy\u00fck bir zorluk olacak, diyor Van Dongen. Bir \u015feyler yolunda gitmedi\u011fi anda ruh halin muhtemelen \u015fap\u015fall\u0131ktan huysuza d\u00f6necektir.<\/p>

5. … Ve g\u00fcn\u00fcn geri kalan\u0131nda ate\u015fli, duygusal bir karma\u015fas\u0131n.<\/h3>

Ne oluyor:<\/strong> Dikkat edin, i\u015f arkada\u015flar\u0131, e\u015fler ve masum seyirciler: Beynin prefrontal b\u00f6lgesindeki zay\u0131flam\u0131\u015f duygu d\u00fczenleyici sistemler duygular\u0131n\u0131z\u0131 kontrol etmenizi ve ifade etmenizi zorlayabilir. \u00d6rne\u011fin, birisi sizi ele\u015ftirirse, bu sizi normalden daha fazla \u00fczecektir, diyor Van Dongen ve pi\u015fman olaca\u011f\u0131n\u0131z bir \u015fey s\u00f6yleme veya yapma olas\u0131l\u0131\u011f\u0131n\u0131z daha y\u00fcksek olacakt\u0131r. Ara\u015ft\u0131rma  William D.S. Killgore at Harvard Medical School<\/a> also showed that two nights without adequate sleep was associated with a reduced tendency to think positively and a lack of willingness to take action to solve problems. “Thus, sleep-deprived individuals appear to be more easily frustrated, intolerant, unforgiving, less caring and more self-focused than when fully rested,” he wrote. In other words, you’re acting kind of jerky.<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong> Kafein size adrenalin i\u011fnesi verebilirken, \u00e7al\u0131\u015fmalar uykusuzlu\u011fun getirdi\u011fi di\u011fer duygusal aksakl\u0131klar\u0131 d\u00fczeltmede genellikle etkisiz oldu\u011funu g\u00f6stermektedir.<\/p>

6. Karbonhidrat arzuluyorsunuz – b\u00fcy\u00fck zaman.<\/h3>

Ne oluyor:<\/strong> Ara\u015ft\u0131rmalar sadece bir gece yetersiz uyku ve nbsp;lowers levels of the appetite-suppressing hormone leptin and boosts levels of hunger-increasing ghrelin<\/a>. V\u00fccut uyan\u0131r craving quick<\/a>, easy energy<\/a>: O \u00e7ikolatal\u0131 kek iyi gelecek, te\u015fekk\u00fcrler. Boulder’daki Colorado \u00dcniversitesi’nde bir \u00e7al\u0131\u015fmada 4,5 saat (veya daha az) uyku alan g\u00f6n\u00fcll\u00fcler de rapor verdi feeling more ravenous than those who got the magic 7 hours<\/a>.<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong> Uyanmadan sonraki bir saat i\u00e7inde kahvalt\u0131 yapman\u0131n uyan\u0131kl\u0131\u011f\u0131 art\u0131rd\u0131\u011f\u0131 ve bili\u015fsel performans\u0131 art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. Bu y\u00fczden karbonhidratlar\u0131 kucaklay\u0131n, ancak s\u0131zlanman\u0131za neden olmayacak yava\u015f doz t\u00fcr\u00fc olduklar\u0131ndan emin olun (\u00e7elik kesilmi\u015f yulaf ezmesi harika bir se\u00e7imdir).<\/p>

7. 21:30’da ikinci bir r\u00fczgar al\u0131rs\u0131n\u0131z.m.<\/h3>

Ne oluyor:<\/strong> V\u00fccudunuz sizi gecenin son esnence ayakta tutuyor, b\u00f6ylece sizi tekrar bir ritme sokabilir, diyor MD, MD, the&nbsp’de uyku uzman\u0131;Stanford University Sleep Medicine Center<\/a> and an associate professor of psychiatry and behavioral science. He says that what often happens is the patient who’s been running on empty will promise herself she’ll go to bed early. “Early” rolls around and she feels fine, so she keeps getting things done…but then ends up with only 6 hours of sleep (again). When she snoozes through her alarm, she tells herself everyone has trouble getting out of bed.<\/p>

Bilmeniz gereken ba\u015fka neler var:<\/strong>Pelayo, do\u011fal uyanma zaman\u0131m\u0131zdan \u00f6nceki iki saat boyunca en derin uykumuza d\u00fc\u015ft\u00fc\u011f\u00fcm\u00fcz\u00fc s\u00f6yl\u00fcyor. Bu y\u00fczden yap\u0131lacaklar listesini b\u0131rak ve di\u015f f\u0131r\u00e7as\u0131n\u0131 al: Kendini yata\u011fa gitmeye zorlamak, uyanmaya zorlamaktan daha kolayd\u0131r (15 dakikal\u0131k art\u0131\u015flarla ba\u015flamak yard\u0131mc\u0131 olabilir).<\/p> ","protected":false},"excerpt":{"rendered":"

Bir gecede 6 saatlik uykuda gayet iyi \u00e7al\u0131\u015fabilirsiniz… Ya da \u00f6yle d\u00fc\u015f\u00fcn\u00fcyorsun. Gizlice uykusuz olup olmad\u0131\u011f\u0131n\u0131z\u0131 \u015fu \u015fekilde anlayabilirsiniz. Sanat\u00e7\u0131: […]<\/p>\n","protected":false},"author":2,"featured_media":6845,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[17],"tags":[],"class_list":["post-6844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/10\/signs-you-meed-a-rest-day-thumbnail_blog_1200x800-1.jpg","categories_details":[{"id":17,"name":"Health","count":263,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6473,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=6844"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6844\/revisions"}],"predecessor-version":[{"id":16734,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6844\/revisions\/16734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6845"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}