{"id":213238,"date":"2024-11-22T06:14:07","date_gmt":"2024-11-22T02:14:07","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=213238","title":{"rendered":"S\u0259h\u0259r tezd\u0259n \u00e7\u0259tinlik \u00e7\u0259km\u0259d\u0259n qalxmaq \u00fc\u00e7\u00fcn"},"content":{"rendered":"

Pay\u0131z-q\u0131\u015f mövsümünün g\u0259li\u015fi il\u0259 s\u0259h\u0259r qalxmaq getdikc\u0259 ç\u0259tinl\u0259\u015fir.
\nAncaq bunun öhd\u0259sind\u0259n g\u0259l\u0259 bil\u0259rsiniz, \u0259sas odur ki, müt\u0259x\u0259ssisl\u0259rin tövsiy\u0259l\u0259rin\u0259 \u0259m\u0259l edin.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, nevroloq-somnoloq, tibb elml\u0259ri namiz\u0259di, BabySleep-d\u0259 u\u015faqlar v\u0259 böyükl\u0259r üçün, xüsus\u0259n RuNews24.ru üçün ba\u015f yuxu m\u0259sl\u0259h\u0259tçisi \u0130rina Zavalko, s\u0259h\u0259r tezd\u0259n nec\u0259 asanl\u0131qla qalxma\u011fa ba\u015flamaq bar\u0259d\u0259 dan\u0131\u015f\u0131b.<\/p>\n

 “\u018fvv\u0259lc\u0259, h\u0259qiq\u0259t\u0259n erk\u0259n qalxma\u011fa ehtiyac\u0131n\u0131z olub olmad\u0131\u011f\u0131n\u0131 dü\u015fünün. Ax\u0131, tez durmaq üçün daha tez yatmaq laz\u0131md\u0131r. V\u0259 bunun üçün güclü motivasiya laz\u0131md\u0131r.
\nEdil\u0259c\u0259k ilk \u015fey oyanmaq ist\u0259diyiniz \u0259n erk\u0259n vaxtda oyanma\u011fa ba\u015flamaqd\u0131r. V\u0259 bunu h\u0259ft\u0259nin 7 günü edin.
\n\u018fg\u0259r siz yaln\u0131z i\u015f günl\u0259rind\u0259 erk\u0259n oyan\u0131rs\u0131n\u0131zsa v\u0259 h\u0259ft\u0259 sonlar\u0131 yat\u0131rs\u0131n\u0131zsa, bu, bioloji ritml\u0259ri d\u0259yi\u015fir v\u0259 münt\u0259z\u0259m olaraq tezd\u0259n qalxmaq ç\u0259tin olacaq”, – \u0130rina Zavalko vur\u011fulay\u0131b.<\/p>\n

Erk\u0259n qalxma\u011fa nec\u0259 ba\u015flamaq laz\u0131md\u0131r: 
\n1.<\/strong> Motivasiya tap\u0131n. Yuxudan oyananda özüm üçün n\u0259 göz\u0259l \u015feyl\u0259r ed\u0259 bil\u0259r\u0259m? \u0130\u015fd\u0259n \u0259vv\u0259l m\u0259\u015fq etm\u0259k üçün vaxt\u0131m olacaq, s\u0259h\u0259r yem\u0259yi üçün kruvasan üçün q\u0259hv\u0259xanaya ged\u0259c\u0259m, bütün ail\u0259 oyanana q\u0259d\u0259r bir fincan q\u0259hv\u0259 il\u0259 s\u0259ssizc\u0259 oturaca\u011fam v\u0259 ya h\u0259r hans\u0131 bir seçiminiz olacaq.
\n2.<\/strong> Siqnal\u0131n\u0131z\u0131 ist\u0259diyiniz erk\u0259n vaxta qurun.
\n3.<\/strong>Oyand\u0131\u011f\u0131n\u0131z zaman vaxt\u0131n\u0131z\u0131 mümkün q\u0259d\u0259r aktiv keçirin: idmanla m\u0259\u015f\u011ful olun (yaxud \u0259n az\u0131 birg\u0259 m\u0259\u015fql\u0259r), du\u015f q\u0259bul edin, g\u0259zin. S\u0259h\u0259r gün\u0259\u015f i\u015f\u0131\u011f\u0131na mümkün q\u0259d\u0259r tez dü\u015fm\u0259k vacibdir. Boz \u015f\u0259h\u0259rin günd\u0259lik h\u0259yat\u0131 üçün \u0259lveri\u015fli variant i\u015f\u0131ql\u0131 z\u0259ngli saat v\u0259 ya fototerapiya üçün lampa\/eyn\u0259kdir (eyn\u0259kl\u0259rin parlaql\u0131\u011f\u0131 – 3000 lüks, lampalar – 10.000 lüks). Parlaql\u0131\u011f\u0131n t\u0259dric\u0259n artmas\u0131 say\u0259sind\u0259 insan \u0259vv\u0259lc\u0259 yuxunun daha s\u0259thi m\u0259rh\u0259l\u0259l\u0259rin\u0259 keçir, sonra is\u0259 oyan\u0131r.
\n4.<\/strong> \u018fg\u0259r bu, insan\u0131n p\u0259hrizin\u0259 v\u0259 ya sa\u011flaml\u0131q v\u0259ziyy\u0259tin\u0259 zidd deyils\u0259, s\u0259h\u0259r yem\u0259yin\u0259 \u015firin bir \u015fey \u0259lav\u0259 edib çay v\u0259 ya q\u0259hv\u0259 iç\u0259 bil\u0259rsiniz. S\u0259h\u0259r yem\u0259yini oyand\u0131qdan sonra ilk bir saat \u0259rzind\u0259 etm\u0259k m\u0259sl\u0259h\u0259tdir. S\u0259h\u0259r yem\u0259yi madd\u0259l\u0259r mübadil\u0259sini sür\u0259tl\u0259ndir\u0259c\u0259k v\u0259 sizi qida v\u0259 enerji il\u0259 t\u0259min ed\u0259c\u0259k.
\n5.<\/strong> Ax\u015fam yatmazdan bir saat \u0259vv\u0259l bütün qadcetl\u0259ri söndürün (yaxud \u0259n az\u0131 mobil cihazlarda mavi i\u015f\u0131q saçmas\u0131nlar dey\u0259 parametrl\u0259ri d\u0259yi\u015fdirin), üstü i\u015f\u0131qland\u0131r\u0131n v\u0259 sakit vaxt keçirin. V\u0259 yaln\u0131z yuxulu oldu\u011funuz zaman yat\u0131n.
\n7.<\/strong> H\u0259m i\u015f günl\u0259ri, h\u0259m d\u0259 h\u0259ft\u0259 sonlar\u0131 yatmaq v\u0259 oyanmaq üçün eyni vaxta riay\u0259t edin ki, kifay\u0259t q\u0259d\u0259r yuxu almaq üçün yuxuya getm\u0259yiniz laz\u0131m olan vaxtda vücudunuz yatmaq ist\u0259yir.
\n8.<\/strong> Dü\u015fünülmü\u015f v\u0259 ard\u0131c\u0131l günd\u0259lik rejim (yem\u0259k, m\u0259\u015fq v\u0259 s.) h\u0259m d\u0259 b\u0259d\u0259n saat\u0131n\u0131z\u0131 sabit saxlama\u011fa v\u0259 rifah\u0131n\u0131z\u0131 yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k ed\u0259c\u0259k.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pay\u0131z-q\u0131\u015f mövsümünün g\u0259li\u015fi il\u0259 s\u0259h\u0259r qalxmaq getdikc\u0259 ç\u0259tinl\u0259\u015fir. Ancaq bunun öhd\u0259sind\u0259n g\u0259l\u0259 bil\u0259rsiniz, \u0259sas odur ki, müt\u0259x\u0259ssisl\u0259rin tövsiy\u0259l\u0259rin\u0259 \u0259m\u0259l edin. Ucnoqta.az x\u0259b\u0259r verir ki, nevroloq-somnoloq, tibb elml\u0259ri namiz\u0259di, BabySleep-d\u0259 u\u015faqlar…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-213238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/213238","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=213238"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/213238\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=213238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=213238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=213238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}