{"id":231533,"date":"2025-10-07T07:39:20","date_gmt":"2025-10-07T03:39:20","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=231533","title":{"rendered":"S\u0259h\u0259r asanl\u0131qla oyanmaq \u00fc\u00e7\u00fcn"},"content":{"rendered":"

Pay\u0131z v\u0259 q\u0131\u015f\u0131n ba\u015flamas\u0131 il\u0259 erk\u0259n oyanmaq \u0259sl problem\u0259 çevrilir. Çöld\u0259 qaranl\u0131qd\u0131r v\u0259 vücudunuz bir neç\u0259 saat daha yuxuya can at\u0131r.
\nÇ\u0259tin s\u0259h\u0259r oyanmas\u0131n\u0131n s\u0259b\u0259bi sirkadiyal\u0131 ritmimizd\u0259 – b\u0259d\u0259n\u0259 n\u0259 vaxt yatmaq v\u0259 n\u0259 vaxt ay\u0131q olmaq laz\u0131m oldu\u011funu bildir\u0259n daxili bioloji saatda yat\u0131r. Gün\u0259\u015f ç\u0131xmazdan \u0259vv\u0259l b\u0259d\u0259n "yuxu rejimind\u0259dir" v\u0259 s\u0259rt z\u0259ngli saat yaln\u0131z yor\u011funlu\u011fu art\u0131ra bil\u0259r.
\nAncaq s\u0259h\u0259rl\u0259r daha asan oyanma\u011fa v\u0259 gün\u0259 enerji il\u0259 ba\u015flaman\u0131za köm\u0259k ed\u0259c\u0259k sübut edilmi\u015f üsullar var.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 Real Simple m\u0259lumat yay\u0131b.<\/p>\n

Ard\u0131c\u0131l yuxu rejimini qoruyun.
\nBu, \u0259n vacib tövsiy\u0259l\u0259rd\u0259n biridir. Beynimiz v\u0259 hormonal sistemimiz n\u0259 vaxt yatma\u011f\u0131n v\u0259 n\u0259 vaxt oyanma\u011f\u0131n vaxt\u0131 oldu\u011funa dair xüsusi bir c\u0259dv\u0259l\u0259 al\u0131\u015f\u0131r.
\nRejimsiz yuxu bu siqnallar\u0131 pozur v\u0259 siz ya laz\u0131mi vaxtda yuxuya ged\u0259 bilmirsiniz, ya da s\u0259h\u0259r oyanmaqda ç\u0259tinlik ç\u0259kirsiniz. Yata\u011fa gedin v\u0259 h\u0259r gün t\u0259xmin\u0259n eyni saatda oyan\u0131n, h\u0259tta h\u0259ft\u0259 sonlar\u0131 da.<\/p>\n

Daha gec yat\u0131rs\u0131n\u0131zsa, növb\u0259ti gün adi c\u0259dv\u0259liniz\u0259 qay\u0131d\u0131n.
\nNormal oyanma vaxt\u0131n\u0131zdan sonra yatmaqdan ç\u0259kinin, çünki bu, daxili saat\u0131n\u0131z\u0131 pozar.
\nArd\u0131c\u0131l yuxu c\u0259dv\u0259li t\u0259kc\u0259 s\u0259h\u0259r oyan\u0131\u015f\u0131n\u0131 deyil, h\u0259m d\u0259 yuxunuzun keyfiyy\u0259tini v\u0259 gün \u0259rzind\u0259 \u0259hval\u0131n\u0131z\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r.<\/p>\n

Mürgül\u0259m\u0259 düym\u0259sini unudun.
\nSiz y\u0259qin ki, bir d\u0259f\u0259d\u0259n çox dü\u015fünmüsünüz: “C\u0259mi be\u015f d\u0259qiq\u0259 daha…” Amma bu \u0259lav\u0259 d\u0259qiq\u0259l\u0259r \u0259slind\u0259 özünüzü daha da pisl\u0259\u015fdir\u0259 bil\u0259r. \u0130lk h\u0259y\u0259can siqnal\u0131ndan sonra yuxuya getdiyiniz zaman vücudunuz tamamlama\u011fa vaxt\u0131 olmayan yeni yuxu dövrün\u0259 ba\u015flay\u0131r. N\u0259tic\u0259 artan yuxululuq v\u0259 apatiyad\u0131r.<\/p>\n

N\u0259 etm\u0259li:
\nZ\u0259ngli saat\u0131n\u0131z\u0131 mütl\u0259q aya\u011fa qalxa bil\u0259c\u0259yiniz real vaxta qurun.
\nZ\u0259ngli olsa bel\u0259, h\u0259y\u0259can siqnal\u0131ndan d\u0259rhal sonra qalx\u0131n. Vaxt keçdikc\u0259 beyniniz h\u0259y\u0259can siqnal\u0131na oyan\u0131\u015f siqnal\u0131 kimi reaksiya verm\u0259y\u0259 "al\u0131\u015facaq". <\/p>\n

S\u0259h\u0259rinizi i\u015f\u0131qland\u0131r\u0131n
\n\u0130\u015f\u0131q b\u0259d\u0259nin oyanmaq vaxt\u0131n\u0131n g\u0259ldiyini göst\u0259r\u0259n \u0259sas siqnald\u0131r. S\u0259h\u0259rd\u0259n \u0259vv\u0259l oyan\u0131rs\u0131n\u0131zsa, süni i\u015f\u0131q m\u0259nb\u0259l\u0259rind\u0259n istifad\u0259 edin.<\/p>\n

M\u0259sl\u0259h\u0259tl\u0259r:
\nGün\u0259\u015fin do\u011fu\u015funu simulyasiya ed\u0259n z\u0259ngli saat al\u0131n. \u0130\u015f\u0131q t\u0259dric\u0259n art\u0131r, b\u0259d\u0259ni yum\u015faq bir \u015f\u0259kild\u0259 "oyand\u0131r\u0131r".
\nOyand\u0131qdan sonra parlaq i\u015f\u0131qlar\u0131 yand\u0131r\u0131n v\u0259 ya mümküns\u0259 p\u0259rd\u0259l\u0259ri aç\u0131n. Aç\u0131q v\u0259 "mavi" tonlar t\u0259bii s\u0259h\u0259ri \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 simulyasiya edir.
\n\u0130\u015f\u0131q terapiyas\u0131 q\u0131\u015f yuxululu\u011fu v\u0259 sirkadiyal\u0131 ritm poz\u011funluqlar\u0131 il\u0259 mübariz\u0259 üçün t\u0259sirli bir üsuldur.<\/p>\n

Rahat bir yataq ota\u011f\u0131 yarad\u0131n
\nRahat bir temperatur daha asan oyanma\u011f\u0131n\u0131za köm\u0259k edir. S\u0259h\u0259r b\u0259d\u0259nimiz t\u0259bii olaraq "istil\u0259\u015fir" v\u0259 isti bir m\u0259kan bu t\u0259siri gücl\u0259ndirir.<\/p>\n

N\u0259 etm\u0259li:
\nTermostat\u0131 el\u0259 qurun ki, otaq isti olsun, m\u0259s\u0259l\u0259n, t\u0259xmin\u0259n 20-22°C, siqnalizasiyadan t\u0259xmin\u0259n 30 d\u0259qiq\u0259 \u0259vv\u0259l.
\nYum\u015faq \u0259dyal v\u0259 isti corablardan istifad\u0259 edin ki, oyanma narahatç\u0131l\u0131qla \u0259laq\u0259l\u0259ndirilm\u0259sin. <\/p>\n

S\u0259h\u0259r motivasiyas\u0131n\u0131 tap\u0131n
\nS\u0259birsizlikl\u0259 gözl\u0259diyiniz bir \u015fey varsa, s\u0259h\u0259rl\u0259r daha zövqlü olacaq. Bu, bir fincan isti q\u0259hv\u0259, meditasiya, musiqi v\u0259 ya q\u0131sa bir uzanma ola bil\u0259r.
\nMotivasiya ideyalar\u0131:
\nMinn\u0259tdarl\u0131q jurnal\u0131 v\u0259 ya günd\u0259lik plan tutun.
\nS\u0259h\u0259r üçün sevimli mahn\u0131 v\u0259 ya podkast seçin.
\nDu\u015funuzu istil\u0259\u015fdirin v\u0259 ya sevimli s\u0259h\u0259r yem\u0259yinizi haz\u0131rlay\u0131n.<\/p>\n

B\u0259d\u0259ninizi s\u0259h\u0259rd\u0259n h\u0259zz almaq üçün m\u0259\u015fq etm\u0259k stressi azaltma\u011fa v\u0259 gün \u0259rzind\u0259 m\u0259hsuldarl\u0131\u011f\u0131 art\u0131rma\u011fa köm\u0259k edir.
\nÖzünüzü h\u0259r\u0259k\u0259t etdirin
\nFiziki f\u0259aliyy\u0259t enerjinizi art\u0131r\u0131r v\u0259 daha asan oyanma\u011f\u0131n\u0131za köm\u0259k edir. O, h\u0259mçinin d\u0259rin yuxuya köm\u0259k edir, bu da s\u0259h\u0259r oyanma\u011f\u0131 daha t\u0259bii hiss edir.
\nH\u0259r\u0259k\u0259ti s\u0259h\u0259r\u0259 nec\u0259 daxil etm\u0259k olar:
\n15-30 d\u0259qiq\u0259lik yüngül m\u0259\u015fq v\u0259 ya yoqa sizi h\u0259r\u0259k\u0259t\u0259 g\u0259tirm\u0259k üçün kifay\u0259tdir.
\nS\u0259h\u0259r s\u0259yl\u0259rini minimuma endirm\u0259k üçün m\u0259\u015fq paltar\u0131n\u0131z\u0131 bir gec\u0259 \u0259vv\u0259l qoyun.
\n\u0130dman ed\u0259rk\u0259n sevimli podkast\u0131n\u0131za v\u0259 ya musiqiy\u0259 qulaq as\u0131n; motivasiyan\u0131 art\u0131r\u0131r.
\nS\u0259h\u0259r idman\u0131 ç\u0259tin olarsa, f\u0259aliyy\u0259ti günün gec saatlar\u0131na q\u0259d\u0259r t\u0259xir\u0259 sala bil\u0259rsiniz. \u018fsas odur ki, yatmazdan iki saat \u0259vv\u0259l intensiv m\u0259\u015fqd\u0259n qaç\u0131n. Qaranl\u0131q mövsümd\u0259 erk\u0259n oyanmaq ç\u0259tindir, lakin düzgün yana\u015fma il\u0259 daha asan olur. Ard\u0131c\u0131ll\u0131q, i\u015f\u0131q, istilik, h\u0259r\u0259k\u0259t v\u0259 kiçik h\u0259zzl\u0259r t\u0259rav\u0259tl\u0259ndirici s\u0259h\u0259rin v\u0259 enerjili bir günün açar\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pay\u0131z v\u0259 q\u0131\u015f\u0131n ba\u015flamas\u0131 il\u0259 erk\u0259n oyanmaq \u0259sl problem\u0259 çevrilir. Çöld\u0259 qaranl\u0131qd\u0131r v\u0259 vücudunuz bir neç\u0259 saat daha yuxuya can at\u0131r. Ç\u0259tin s\u0259h\u0259r oyanmas\u0131n\u0131n s\u0259b\u0259bi sirkadiyal\u0131 ritmimizd\u0259 – b\u0259d\u0259n\u0259 n\u0259…<\/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-231533","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\/231533","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=231533"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/231533\/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=231533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=231533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=231533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}