{"id":2226,"date":"2024-05-03T07:24:05","date_gmt":"2024-05-03T04:24:05","guid":{"rendered":"https:\/\/odyova.com\/haberler\/?p=2226"},"modified":"2024-05-03T07:24:05","modified_gmt":"2024-05-03T04:24:05","slug":"duzenli-uyku-hijyeni-icin-oneriler","status":"publish","type":"post","link":"https:\/\/odyova.com\/haberler\/duzenli-uyku-hijyeni-icin-oneriler\/","title":{"rendered":"D\u00fczenli uyku hijyeni i\u00e7in \u00f6neriler"},"content":{"rendered":"<p>Mevcut uyku bozuklu\u011funu k\u00f6t\u00fcle\u015ftiren nedenlerin ortadan kald\u0131r\u0131lmas\u0131 ve <strong>uyku hijyeninin<\/strong> d\u00fczenlenmesi i\u00e7in a\u015fa\u011f\u0131da belirtilen \u00f6neriler konusunda ki\u015filer uyar\u0131lmal\u0131d\u0131r.<\/p>\n<p>\u2022 Yatmadan 4 saat \u00f6nce alkoll\u00fc ve kafeinli i\u00e7ecekler almay\u0131n.<\/p>\n<p>\u2022 Gece uyku saatine yak\u0131n nikotin kullan\u0131m\u0131ndan sak\u0131n\u0131n.<\/p>\n<p>\u2022 Yatmadan \u00f6nce sakinle\u015ftirici ila\u00e7lar, antihistaminikler almay\u0131n.<\/p>\n<p>\u2022 A\u011f\u0131r yiyeceklerden ka\u00e7\u0131n\u0131n, hafif yemekler yemeyi tercih edin.<\/p>\n<p>\u2022 D\u00fczenli olarak g\u00fcnl\u00fck egzersiz yap\u0131lmal\u0131 ancak yat\u0131\u015f zaman\u0131ndan 6 saat \u00f6ncesine kadar a\u011f\u0131r egzersizlerden ka\u00e7\u0131n\u0131n.<\/p>\n<p>\u2022 Yatmadan \u00f6nce hafif bir yemek, \u0131l\u0131k bir du\u015f sa\u011fl\u0131kl\u0131 bir uykuya yard\u0131mc\u0131 olur.<\/p>\n<p>\u2022 Yatak odas\u0131n\u0131n karanl\u0131k ve sessiz olmas\u0131n\u0131 sa\u011flay\u0131n, yatak odas\u0131nda a\u015f\u0131r\u0131 \u0131s\u0131dan ka\u00e7\u0131n\u0131lmal\u0131.<\/p>\n<p>\u2022 Sadece kendinizi uykulu hissetti\u011finizde uyumaya \u00e7al\u0131\u015f\u0131n.<\/p>\n<p>\u2022 Her gece ayn\u0131 saatte yatmaya \u00f6zen g\u00f6sterin.<\/p>\n<p>\u2022 S\u0131rt\u00fcst\u00fc yerine yan yatmaya al\u0131\u015f\u0131n.<\/p>\n<p>\u2022 E\u011fer uykuya dalmakta veya uykuyu devam ettirmede g\u00fc\u00e7l\u00fck \u00e7ekiyorsan\u0131z yatak odas\u0131ndan \u00e7\u0131k\u0131n, kitap okumak , m\u00fczik dinlemek gibi hafif aktivitelerle me\u015fgul olun.<\/p>\n<p>\u2022 Yatak odas\u0131 d\u0131\u015f\u0131nda ba\u015fka bir yerde uykuya dalmay\u0131n, sadece uykunuz geldi\u011finde yatak odas\u0131na girin.<\/p>\n<p>\u2022 Yatak odan\u0131z\u0131 oturma odas\u0131 ( kitap okumay\u0131n, tv izlemeyin) gibi kullanmay\u0131n.<\/p>\n<p>\u2022 Yataktan kalkma zaman\u0131n\u0131z; hafta sonlar\u0131 ve \u00e7al\u0131\u015fmad\u0131\u011f\u0131n\u0131z g\u00fcnlerde bile d\u00fczenli olmal\u0131d\u0131r.<\/p>\n<p>\u2022 Uyku \u00f6ncesinde sizi rahatlatan g\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar edinin ve bunlar\u0131 tutarl\u0131 bir \u015fekilde devam ettirin. Kitap okumak, egzersiz yapmak, m\u00fczik dinlemek gibi aktiviteler i\u00e7in g\u00fcnl\u00fck program\u0131n\u0131z olsun .<\/p>\n<p>\u2022 G\u00fcnd\u00fczleri uyuklama yapmay\u0131n.<\/p>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fczenli uyku hijyeni i\u00e7in \u00f6neriler Konu hakk\u0131nda detayl\u0131 ve g\u00fcncel bilgiler i\u00e7in bu makaleyi okuyun<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[253,21,451],"class_list":["post-2226","post","type-post","status-publish","format-standard","hentry","category-kulak-burun-bogaz","tag-once","tag-uyku","tag-yatak-odasi"],"_links":{"self":[{"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/posts\/2226","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/comments?post=2226"}],"version-history":[{"count":1,"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/posts\/2226\/revisions"}],"predecessor-version":[{"id":2227,"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/posts\/2226\/revisions\/2227"}],"wp:attachment":[{"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/media?parent=2226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/categories?post=2226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/odyova.com\/haberler\/wp-json\/wp\/v2\/tags?post=2226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}