{"id":216553,"date":"2025-01-17T06:48:16","date_gmt":"2025-01-17T02:48:16","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=216553","title":{"rendered":"Sa\u011flam yuxu \u00fc\u00e7\u00fcn"},"content":{"rendered":"

Sa\u011flam yuxu gün \u0259rzind\u0259 s\u0259hh\u0259timizi yax\u015f\u0131la\u015fd\u0131r\u0131r: psixi v\u0259 fiziki sa\u011flaml\u0131\u011f\u0131 qoruyur v\u0259 h\u0259yat keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131r\u0131r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 müt\u0259x\u0259ssisl\u0259r tövsiyy\u0259l\u0259r verib.
\nGünd\u0259lik yuxusuzluq gün \u0259rzind\u0259 \u0259s\u0259biliy\u0259 s\u0259b\u0259b olur v\u0259 eyni zamanda t\u0259f\u0259kkür\u0259, diqq\u0259t\u0259, reaksiya sür\u0259tin\u0259, yarad\u0131c\u0131l\u0131\u011fa, i\u015fl\u0259m\u0259k v\u0259 oxumaq qabiliyy\u0259tin\u0259, ba\u015fqalar\u0131 il\u0259 ünsiyy\u0259t\u0259, emosiya v\u0259 davran\u0131\u015fa n\u0259zar\u0259t etm\u0259k v\u0259 s. konsentrasiya il\u0259 ba\u011fl\u0131 ç\u0259tinlikl\u0259r, akademik performans\u0131n pisl\u0259\u015fm\u0259si v\u0259 n\u0259tic\u0259d\u0259 stress hissi yarana bil\u0259r.<\/p>\n

Bel\u0259likl\u0259, h\u0259yat keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131rmaq üçün nec\u0259 düzgün yatmaq laz\u0131md\u0131r.<\/p>\n

Parlaq i\u015f\u0131qdan ç\u0259kinin<\/strong>
\nYuxuya haz\u0131rla\u015fmaq üçün b\u0259d\u0259n\u0259 havan\u0131n qarald\u0131\u011f\u0131na dair siqnal almas\u0131, sonra yatmazdan 1,5 saat \u0259vv\u0259l otaqdak\u0131 i\u015f\u0131qlar\u0131 söndürm\u0259k v\u0259 ya gec\u0259 i\u015f\u0131\u011f\u0131n\u0131n isti par\u0131lt\u0131s\u0131ndan istifad\u0259 etm\u0259k laz\u0131md\u0131r. <\/p>\n

Havaland\u0131r\u0131lan bir otaqda yata\u011fa gedin<\/strong>
\nÇöld\u0259 çox soyuq olsa bel\u0259, p\u0259nc\u0259r\u0259ni bir neç\u0259 d\u0259qiq\u0259 aç\u0131n v\u0259 ota\u011fa t\u0259miz hava daxil olsun. Bu, keyfiyy\u0259tli yuxu qurma\u011fa köm\u0259k ed\u0259c\u0259kdir.<\/p>\n

Yatmadan \u0259vv\u0259l h\u0259ddind\u0259n art\u0131q yem\u0259yin<\/strong>
\nYatmazdan \u0259vv\u0259l 3-4 saatdan gec olmayaraq \u015fam yem\u0259yi yeyin, ancaq ac yatmay\u0131n. H\u0259kiml\u0259r yatmazdan \u0259vv\u0259l il\u0131q su içm\u0259yi m\u0259sl\u0259h\u0259t görürl\u0259r.<\/p>\n

Telefonunuzu yer\u0259 qoyun<\/strong>
\nYatmazdan bir saat \u0259vv\u0259l smartfonunuzu k\u0259nara qoyun. Onun i\u015f\u0131\u011f\u0131 beynin yuxu hormonu olan melatonin istehsal\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 al\u0131r. Plan\u015fet v\u0259 noutbuklar is\u0259 beynin i\u015fl\u0259m\u0259sini stimulla\u015fd\u0131r\u0131r ki, bu da sakitl\u0259\u015fm\u0259yi ç\u0259tinl\u0259\u015fdirir.<\/p>\n

Rahat paltarda yat\u0131n<\/strong>
\nGeyiml\u0259rin t\u0259bii parçadan olmas\u0131 üçün pijama, gec\u0259 paltar\u0131, sevimli köyn\u0259k v\u0259 s. Çox kobud olan düym\u0259l\u0259r v\u0259 ya tiki\u015fl\u0259r yatark\u0259n narahatl\u0131q yaradacaq.<\/p>\n

Fiziki f\u0259aliyy\u0259t haqq\u0131nda unutmay\u0131n<\/strong>
\nG\u0259zm\u0259k üçün heç bir fürs\u0259ti qaç\u0131rmay\u0131n.<\/p>\n

Sakitl\u0259\u015fdirm\u0259 v\u0259 istirah\u0259t rituallar\u0131<\/strong>
\nMeditasiya, t\u0259n\u0259ffüs m\u0259\u015fql\u0259ri, özünü masaj etm\u0259k, ka\u011f\u0131z kitab oxumaq, vanna q\u0259bul etm\u0259k – rahatlama\u011fa v\u0259 keyfiyy\u0259tli yuxuya haz\u0131r olma\u011fa köm\u0259k ed\u0259c\u0259k rituallar. <\/p>\n

Rejim\u0259 riay\u0259t edin<\/strong>
\nMümküns\u0259, h\u0259r gün eyni vaxtda yat\u0131n v\u0259 oyan\u0131n. H\u0259ft\u0259 sonlar\u0131 rejimi pozma\u011f\u0131 planla\u015fd\u0131r\u0131rs\u0131n\u0131zsa, normal c\u0259dv\u0259linizd\u0259n f\u0259rqin bir saat\u0131 keçm\u0259m\u0259sin\u0259 çal\u0131\u015f\u0131n.
\nT\u0259xmin\u0259n 20 d\u0259qiq\u0259 \u0259rzind\u0259 yuxuya ged\u0259 bilmirsinizs\u0259, ba\u015fqa bir \u015fey edin – oxuyun v\u0259 ya sakitl\u0259\u015fdirici musiqi dinl\u0259yin. Yor\u011fun oldu\u011funuzu hiss etdikd\u0259 yata\u011fa ged\u0259 bil\u0259rsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sa\u011flam yuxu gün \u0259rzind\u0259 s\u0259hh\u0259timizi yax\u015f\u0131la\u015fd\u0131r\u0131r: psixi v\u0259 fiziki sa\u011flaml\u0131\u011f\u0131 qoruyur v\u0259 h\u0259yat keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131r\u0131r. Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 müt\u0259x\u0259ssisl\u0259r tövsiyy\u0259l\u0259r verib. Günd\u0259lik yuxusuzluq gün \u0259rzind\u0259 \u0259s\u0259biliy\u0259 s\u0259b\u0259b…<\/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-216553","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\/216553","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=216553"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/216553\/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=216553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=216553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=216553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}