{"id":984,"date":"2019-02-10T13:35:18","date_gmt":"2019-02-10T13:35:18","guid":{"rendered":"https:\/\/www.megasaglik.com\/?p=984"},"modified":"2019-02-10T13:35:18","modified_gmt":"2019-02-10T13:35:18","slug":"daha-iyi-uyumak-icin-en-iyi-7-uyku-alislanligi","status":"publish","type":"post","link":"https:\/\/intellectual-copper-ferret.136-243-229-181.cpanel.site\/index.php\/2019\/02\/10\/daha-iyi-uyumak-icin-en-iyi-7-uyku-alislanligi\/","title":{"rendered":"Daha iyi Uyumak i\u00e7in En iyi 7 Uyku Al\u0131\u015flanl\u0131\u011f\u0131"},"content":{"rendered":"

Merhabalar k\u0131ymetli takip\u00e7ilerimiz sizler i\u00e7in bug\u00fcn daha iyi uyuman\u0131z i\u00e7in 7 uyku al\u0131\u015fkanl\u0131\u011f\u0131ndan bahsedece\u011fiz sa\u011fl\u0131kla kal\u0131n\u0131z sayg\u0131lar\u0131m\u0131zla<\/strong><\/span><\/p>\n

Daha iyi uyuyabilmek i\u00e7in, a\u00e7l\u0131k ya da a\u011f\u0131r bir yemek uykuyu etkileyebildi\u011fi i\u00e7in, g\u00fczel bir ak\u015fam yeme\u011fi yemeniz ne \u00e7ok az ne de \u00e7ok fazla gerekir.<\/strong><\/span><\/p>\n

Her ne kadar bir\u00e7ok insan bu duruma kesin g\u00f6z\u00fcyle baksa da, iyi bir gece uykusu \u00e7ekmek, bir\u00e7ok sa\u011fl\u0131k durumunu etkileyen bir \u00f6zelliktir. Uyumak, t\u00fcm insanlar i\u00e7in biyolojik bir ihtiya\u00e7t\u0131r. Fiziksel ve mental performans, kalp sa\u011fl\u0131\u011f\u0131 ve sa\u011fl\u0131kl\u0131 bir metabolizma olu\u015fturulmas\u0131 ad\u0131na v\u00fccudumuzun hayati fonksiyonlar\u0131n\u0131n harekete ge\u00e7mesini sa\u011flar.<\/strong><\/span><\/p>\n

Hi\u00e7 uyanmadan en az 7 ile 8 saat aras\u0131 uyumam\u0131z gerekiyor. Yeteri kadar uyuyamaz isek, v\u00fccudunuz g\u00fc\u00e7 i\u00e7erisinde ger\u00e7ekle\u015ftirmesi gereken s\u00fcre\u00e7leri tamamlayamaz.<\/strong><\/span><\/p>\n

Sonu\u00e7 olarak, uykusuzluk hayat kalitenizi b\u00fcy\u00fck oranda etkileyen fizyolojik, psikolojik ve duygusal reaksiyonlar\u0131 tetikler.<\/strong><\/span><\/p>\n

A\u015fa\u011f\u0131da, iyi bir gece uykusu \u00e7ekmek i\u00e7in 7 al\u0131\u015fkanl\u0131\u011f\u0131 sizler i\u00e7in a\u00e7\u0131klad\u0131k.<\/strong><\/span><\/p>\n

Bir deneyin deriz!<\/strong><\/span><\/p>\n

1. Yoga yap\u0131n<\/strong><\/span><\/p>\n

Yoga ve esneme hareketleri, yeteri kadar dinlenmeniz ve akl\u0131n\u0131z ile v\u00fccudunuzu rahatlatman\u0131z a\u00e7\u0131s\u0131ndan sa\u011fl\u0131kl\u0131 bir yoldur. Kimi hareketler fiziksel yetenek gerektirse de, kaslar\u0131 yormaz. Ayn\u0131 zamanda uykuyu etkileyen stres ve endi\u015fe seviyesini de d\u00fc\u015f\u00fcr\u00fcr.<\/strong><\/span><\/p>\n

A\u015fa\u011f\u0131daki yararlar\u0131 da oldu\u011funu s\u00f6yleyebiliriz:<\/strong><\/span><\/p>\n

Daha iyi bir kan ak\u0131\u015f\u0131<\/strong><\/span>
\nDaha iyi eklem esnekli\u011fi<\/strong><\/span>
\nKas g\u00fc\u00e7lenmesi<\/strong><\/span>
\nDaha iyi bir ruh hali<\/strong><\/span>
\nKilo kayb\u0131<\/strong><\/span><\/p>\n

2. Hafif bir ak\u015fam yeme\u011fi<\/strong><\/span><\/p>\n

Uykusuzlu\u011fun nedenlerinden biri, ak\u015fam yeme\u011fini atlamak ya da sindirimi zor besinler t\u00fcketmektir. Bu \u00f6\u011f\u00fcne kesin g\u00f6z\u00fc ile bakmaman\u0131zda yarar var. A\u015f\u0131r\u0131ya ka\u00e7mamal\u0131 ve hafif ama doyurucu i\u00e7erikte olmal\u0131d\u0131r.<\/strong><\/span><\/p>\n

Sindirim sorunlar\u0131na ve refl\u00fcye sebebiyet veren ya\u011fl\u0131 ve i\u015flenmi\u015f besinler yemekten daha ziyade, \u015funlar\u0131 i\u00e7eren besinler t\u00fcketmeniz fayda var:<\/strong><\/span><\/p>\n

Taze sebzeler<\/strong><\/span>
\ntam tah\u0131llar (k\u00fc\u00e7\u00fck porsiyonlar)<\/strong><\/span>
\nYa\u011fs\u0131z etler<\/strong><\/span><\/p>\n

3. Y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n<\/strong><\/span><\/p>\n

Yemek yedikten hemen sonra uyumak iyi bir fikir de\u011fildir. Bu t\u00fcr bir al\u0131\u015fkanl\u0131k, normal bir saatte uyuman\u0131n zorla\u015fmas\u0131na sebep olan asit bazl\u0131 refl\u00fcye ve di\u011fer sorunlara yol a\u00e7abilir.<\/strong><\/span><\/p>\n

Uyumadan \u00f6nce yedi\u011finiz son \u00f6\u011f\u00fcn\u00fcn \u00fcst\u00fcne bir y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n. G\u00fczel bir y\u00fcr\u00fcy\u00fc\u015f sindirme de yard\u0131mc\u0131 olur ve ayn\u0131 zamanda sizi stresten de uzakla\u015ft\u0131r ve ruh halinizi iyile\u015ftirir.<\/strong><\/span><\/p>\n

4. Bir \u00e7ay i\u00e7in<\/strong><\/span><\/p>\n

Belirli t\u0131bbi \u00f6zellikleri bulunan \u00e7aylar\u0131n, uykusuzluk ila\u00e7lar\u0131na y\u00f6nelmeden \u00f6nce, size daha iyi gelecek \u00f6zellikleri vard\u0131r. Uyumadan \u00f6nce bir bardak \u00e7ay i\u00e7mek v\u00fccudu rahatlat\u0131r ve b\u00f6ylece uyku hormonlar\u0131n\u0131n daha da kolay bir \u015fekilde sal\u0131nmas\u0131n\u0131 sa\u011flar.<\/strong><\/span><\/p>\n

\u015eu \u00e7aylar\u0131 \u00f6neririz:<\/strong><\/span><\/p>\n

Papatya<\/strong><\/span>
\nKediotu<\/strong><\/span>
\nIhlamur<\/strong><\/span>
\n\u00c7ark\u0131felek<\/strong><\/span>
\nLavanta<\/strong><\/span>
\nLimon<\/strong><\/span>
\nBiberiye<\/strong><\/span>
\nNane<\/strong><\/span><\/p>\n

5. Rahatlat\u0131c\u0131 m\u00fczik dinleyin<\/strong><\/span><\/p>\n

Bug\u00fcnlerde, uyuman\u0131za yard\u0131mc\u0131 olacak bir\u00e7ok rahatlat\u0131c\u0131 m\u00fczik par\u00e7as\u0131n\u0131 bulmak kolayd\u0131r. Stres, endi\u015fe ve uyku rahats\u0131zl\u0131klar\u0131 ile ilgili di\u011fer sorunlarla m\u00fccadele etmeye yard\u0131mc\u0131 olan bir \u00e7ok terapi m\u00fczi\u011fi vard\u0131r. Meditasyon yapman\u0131za ya da uyuyana kadar sizi rahatlatmak i\u00e7in basit bir yol olabilir.<\/strong><\/span><\/p>\n

6. S\u0131cak bir du\u015f al\u0131n<\/strong><\/span><\/p>\n

Yo\u011fun bir i\u015f g\u00fcn\u00fcnden sonra, uyumadan \u00f6nce al\u0131nan s\u0131cak bir du\u015f v\u00fccudunuzu rahatlatmaya yard\u0131mc\u0131 olur. \u00c7ok uzun s\u00fcrmesine gerek yok. S\u0131cak havan\u0131n, yorulan kaslar\u0131 gev\u015fetmek, stresi azaltmak ve uykuya dalmay\u0131 zorla\u015ft\u0131r\u0131c\u0131 olsa da, yorgunlu\u011fu almak gibi bir etkisi vard\u0131r.<\/strong><\/span><\/p>\n

7. Uygun uyku ortam\u0131n\u0131 olu\u015fturun<\/strong><\/span><\/p>\n

Uyku ortam\u0131n\u0131z \u00e7ok \u00f6nemli bir fakt\u00f6rd\u00fcr. Odan\u0131n uygun ko\u015fullarda olmas\u0131 rahat bir uyku \u00e7ekmenin \u00f6nemli bir ad\u0131m\u0131d\u0131r. Yatak odan\u0131zda \u00e7al\u0131\u015fma huyunuzdan vazge\u00e7menin gerekir. Beynin o b\u00f6lgeyi uyku ile e\u015fle\u015ftirmesi gerekir.<\/strong><\/span><\/p>\n

E\u011fer m\u00fcmk\u00fcnse, yatak odan\u0131zda televizyon ve bilgisayar gibi elektronik bir alet olmas\u0131n.<\/strong><\/span>
\nYata\u011f\u0131n\u0131z temiz ve rahat olsun.<\/strong><\/span>
\nYatmadan \u00f6nce, odan\u0131n sessiz ve olabildi\u011fince karanl\u0131k olmas\u0131na dikkat edin.<\/strong><\/span><\/p>\n

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

Merhabalar k\u0131ymetli takip\u00e7ilerimiz sizler i\u00e7in bug\u00fcn daha iyi uyuman\u0131z i\u00e7in 7 uyku al\u0131\u015fkanl\u0131\u011f\u0131ndan bahsedece\u011fiz sa\u011fl\u0131kla kal\u0131n\u0131z sayg\u0131lar\u0131m\u0131zla Daha iyi uyuyabilmek i\u00e7in, a\u00e7l\u0131k ya da a\u011f\u0131r bir yemek uykuyu etkileyebildi\u011fi i\u00e7in, g\u00fczel bir ak\u015fam yeme\u011fi yemeniz ne \u00e7ok az ne de \u00e7ok fazla gerekir. Her ne kadar bir\u00e7ok insan bu duruma kesin g\u00f6z\u00fcyle baksa da, iyi […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-984","post","type-post","status-publish","format-standard","category-genel","czr-hentry"],"yoast_head":"\nDaha iyi Uyumak i\u00e7in En iyi 7 Uyku Al\u0131\u015flanl\u0131\u011f\u0131 - Mega Sa\u011fl\u0131k<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/intellectual-copper-ferret.136-243-229-181.cpanel.site\/index.php\/2019\/02\/10\/daha-iyi-uyumak-icin-en-iyi-7-uyku-alislanligi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Daha iyi Uyumak i\u00e7in En iyi 7 Uyku Al\u0131\u015flanl\u0131\u011f\u0131 - Mega Sa\u011fl\u0131k\" \/>\n<meta property=\"og:description\" content=\"Merhabalar k\u0131ymetli takip\u00e7ilerimiz sizler i\u00e7in bug\u00fcn daha iyi uyuman\u0131z i\u00e7in 7 uyku al\u0131\u015fkanl\u0131\u011f\u0131ndan bahsedece\u011fiz sa\u011fl\u0131kla kal\u0131n\u0131z sayg\u0131lar\u0131m\u0131zla Daha iyi uyuyabilmek i\u00e7in, a\u00e7l\u0131k ya da a\u011f\u0131r bir yemek uykuyu etkileyebildi\u011fi i\u00e7in, g\u00fczel bir ak\u015fam yeme\u011fi yemeniz ne \u00e7ok az ne de \u00e7ok fazla gerekir. 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