{"id":229906,"date":"2025-09-04T09:16:23","date_gmt":"2025-09-04T05:16:23","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=229906","title":{"rendered":"Yatmazdan \u0259vv\u0259l m\u00fctali\u0259:"},"content":{"rendered":"

Müasir dünyada ax\u015famlar tez-tez televizor ekranlar\u0131, noutbuklar v\u0259 ya smartfonlar qar\u015f\u0131s\u0131nda keçir. <\/strong><\/p>\n

Ucnoqta.az Real Simple-y\u0259 istinad\u0259n bildirir ki, h\u0259r ax\u015fam bir neç\u0259 s\u0259hif\u0259 bel\u0259 istirah\u0259tin keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131ra, stress s\u0259viyy\u0259l\u0259rini azalda bil\u0259r v\u0259 h\u0259tta beyin funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259 bil\u0259r. <\/p>\n

Oxumaq daha tez yuxuya getm\u0259y\u0259 köm\u0259k edir<\/strong>
\nT\u0259xmin\u0259n 10-20 d\u0259qiq\u0259, bir yetkinin yuxuya getm\u0259si üçün orta hesabla n\u0259 q\u0259d\u0259r vaxt laz\u0131md\u0131r. Ancaq çoxlar\u0131 üçün bu proses uzan\u0131r. M\u0259lum olub ki, kitab oxumaq b\u0259d\u0259n üçün \u0259la "d\u0259st\u0259k" ola bil\u0259r ki, bu da siz\u0259 istirah\u0259t vaxt\u0131n\u0131n g\u0259ldiyini bildirir.
\n\u018fh\u0259miyy\u0259tli bir nüans: elektron kitab deyil, ka\u011f\u0131z kitab seçm\u0259lisiniz. Qadcet ekranlar\u0131 yuxuya getm\u0259y\u0259 köm\u0259k ed\u0259n hormon olan melatonin istehsal\u0131n\u0131 bo\u011fan mavi i\u015f\u0131q saç\u0131r. Buna gör\u0259 yatmazdan \u0259vv\u0259l telefon v\u0259 ya plan\u015fet yax\u015f\u0131dan çox z\u0259r\u0259r ver\u0259c\u0259kdir.
\nOxumaq stressi azald\u0131r
\nT\u0259\u0259ccübl\u0259n\u0259c\u0259ksiniz, amma alt\u0131 s\u0259hif\u0259lik b\u0259dii \u0259d\u0259biyyat stress s\u0259viyy\u0259sini dem\u0259k olar ki, 70% azalda bil\u0259r.<\/p>\n

Bu niy\u0259 ba\u015f verir? Özümüzü m\u0259tn\u0259 q\u0259rq etdikd\u0259 diqq\u0259timizi öz probleml\u0259rimizd\u0259n ay\u0131r\u0131r\u0131q, kortizol hormonunun s\u0259viyy\u0259si azal\u0131r v\u0259 bunun müqabilind\u0259 “xo\u015fb\u0259xtlik hormonlar\u0131” – serotonin v\u0259 dopamin art\u0131r. N\u0259tic\u0259d\u0259 b\u0259d\u0259n rahatla\u015f\u0131r, dü\u015fünc\u0259l\u0259r sakitl\u0259\u015fir, yuxuya getm\u0259k is\u0259 daha t\u0259bii v\u0259 xo\u015f olur.
\nOxumaq beyin funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259yir<\/strong>
\nKitab t\u0259kc\u0259 xo\u015f istirah\u0259t deyil, h\u0259m d\u0259 bir növ beyin m\u0259\u015fqçisidir. Oxumaq yadda\u015f\u0131 stimulla\u015fd\u0131r\u0131r, t\u0259nqidi dü\u015fünc\u0259ni inki\u015faf etdirir v\u0259 konsentrasiyan\u0131 art\u0131r\u0131r. Münt\u0259z\u0259m olaraq kitab oxuyan insanlar yetkinlik dövründ\u0259 koqnitiv geril\u0259m\u0259 il\u0259 daha az qar\u015f\u0131la\u015f\u0131rlar.
\nÜst\u0259lik, beyin oxu zaman\u0131 kompleks \u015f\u0259kild\u0259 i\u015fl\u0259yir, görm\u0259, e\u015fitm\u0259 t\u0259x\u0259yyülü v\u0259 duy\u011fulara cavabdeh olan sah\u0259l\u0259ri aktivl\u0259\u015fdirir. Bu, sinir \u0259laq\u0259l\u0259rini gücl\u0259ndirir v\u0259 zehnimizi daha çevik edir.
\nNiy\u0259 oxumaq telefon v\u0259 ya televizordan daha yax\u015f\u0131d\u0131r?<\/strong>
\nTelefon v\u0259 televizor tez-tez "t\u0259l\u0259" olur, çünki siz yaln\u0131z bir video v\u0259 ya epizod izl\u0259m\u0259yi planla\u015fd\u0131r\u0131rs\u0131n\u0131z, lakin bunun müqabilind\u0259 bir saat v\u0259 ya daha çox vaxt itirirsiniz. N\u0259tic\u0259d\u0259, istirah\u0259t \u0259v\u0259zin\u0259, h\u0259ddind\u0259n art\u0131q yükl\u0259nmi\u015f beyin, g\u0259rgin gözl\u0259r v\u0259 yuxuya getm\u0259d\u0259 daha da böyük ç\u0259tinlikl\u0259r yaran\u0131r.
\nYatmazdan 1,5-2 saat \u0259vv\u0259l ekranlardan imtina edib kitabla \u0259v\u0259z etm\u0259k daha yax\u015f\u0131d\u0131r. H\u0259tta 15 d\u0259qiq\u0259 ka\u011f\u0131z kitab oxumaq telefona “yap\u0131\u015fmaqdan” qat-qat faydal\u0131d\u0131r.
\nAx\u015fam ritual\u0131 kimi oxumaq<\/strong>
\nSizi maraqland\u0131ran v\u0259 eyni zamanda sizi sakitl\u0259\u015fdir\u0259n kitab seçin.
\nBir atmosfer yarad\u0131n: z\u0259if i\u015f\u0131qlar, isti yor\u011fan, bir fincan bitki çay\u0131.
\nYatmazdan \u0259vv\u0259l oxumaq sa\u011flaml\u0131\u011fa kiçik bir s\u0259rmay\u0259dir. Daha yax\u015f\u0131 yatacaqs\u0131n\u0131z, daha az stress ya\u015fayacaqs\u0131n\u0131z v\u0259 g\u0259l\u0259c\u0259k ill\u0259r \u0259rzind\u0259 zehni ayd\u0131nl\u0131\u011f\u0131 qoruyacaqs\u0131n\u0131z.<\/p>\n","protected":false},"excerpt":{"rendered":"

Müasir dünyada ax\u015famlar tez-tez televizor ekranlar\u0131, noutbuklar v\u0259 ya smartfonlar qar\u015f\u0131s\u0131nda keçir.  Ucnoqta.az Real Simple-y\u0259 istinad\u0259n bildirir ki, h\u0259r ax\u015fam bir neç\u0259 s\u0259hif\u0259 bel\u0259 istirah\u0259tin keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131ra, stress s\u0259viyy\u0259l\u0259rini azalda…<\/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":[100],"tags":[],"class_list":["post-229906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/229906","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=229906"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/229906\/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=229906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=229906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=229906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}