{"id":235328,"date":"2025-12-15T09:22:34","date_gmt":"2025-12-15T05:22:34","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=235328","title":{"rendered":"100 il ya\u015fama\u011fa k\u00f6m\u0259k ed\u0259c\u0259k"},"content":{"rendered":"

Keyfiyy\u0259tli yuxu ümumi rifah\u0131m\u0131z\u0131n vacib bir hiss\u0259sidir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, realsimple yaz\u0131r ki, yuxu gigiyenas\u0131 t\u0259kmill\u0259\u015fdirilm\u0259li olan bir bacar\u0131q olsa da, yuxunuzu yax\u015f\u0131la\u015fd\u0131rmaq ömrünüzü uzada bil\u0259r.
\nNevrologiya müt\u0259x\u0259ssisl\u0259ri yuxunun uzunömürlülükl\u0259 nec\u0259 \u0259laq\u0259li oldu\u011funu izah edibl\u0259r.<\/p>\n

Yuxu il\u0259 uzunömürlülük aras\u0131nda \u0259laq\u0259 n\u0259dir?
\nNevrologiya müt\u0259x\u0259ssisi Kerolin Lifin sözl\u0259rin\u0259 gör\u0259, yuxu sad\u0259c\u0259 gözl\u0259rinizi dinc\u0259ltm\u0259k üçün bir müdd\u0259t deyil; o, h\u0259mçinin b\u0259d\u0259ni b\u0259rpa edir.
\nEffektiv yuxu c\u0259dv\u0259li v\u0259 \u0259laq\u0259li v\u0259rdi\u015fl\u0259r olmadan iltihab, metabolik poz\u011funluqlar v\u0259 orqan funksiyas\u0131n\u0131n z\u0259ifl\u0259m\u0259si kimi \u015feyl\u0259r\u0259 daha çox h\u0259ssas oluruq.<\/p>\n

Daha yax\u015f\u0131 yuxuya nec\u0259 nail olaq
\nDr. Lif izah edir ki, daha yax\u015f\u0131 yuxuya nail olma\u011f\u0131n \u0259n yax\u015f\u0131 yolu yata bilm\u0259m\u0259k bar\u0259d\u0259 narahat olma\u011f\u0131 dayand\u0131rmaqd\u0131r.
\n"Bu, yuxunuzu yax\u015f\u0131la\u015fd\u0131rma\u011f\u0131n \u0259n sür\u0259tli yoludur, çünki narahat olmadan zamanla yuxuya ged\u0259 bil\u0259c\u0259ksiniz v\u0259 zehniniz, beyniniz v\u0259 b\u0259d\u0259niniz itirilmi\u015f yuxunu b\u0259rpa ed\u0259 bil\u0259c\u0259k", dey\u0259 Lif bildirir.<\/p>\n

Yatmazdan \u0259vv\u0259l on d\u0259qiq\u0259lik n\u0259f\u0259s m\u0259\u015fql\u0259ri bel\u0259 m\u0259\u015f\u011ful zehni sakitl\u0259\u015fdir\u0259 v\u0259 zamanla yuxunuza v\u0259 rifah\u0131n\u0131za ölçül\u0259 bil\u0259n t\u0259sir göst\u0259r\u0259 bil\u0259r.<\/p>\n

Daha yax\u015f\u0131 yuxu üçün be\u015f v\u0259rdi\u015f
\nOyand\u0131\u011f\u0131n\u0131z zaman dü\u015fünc\u0259nizi d\u0259yi\u015fdirin
\nMüt\u0259x\u0259ssis izah edir ki, oyanandan sonrak\u0131 ilk bir neç\u0259 d\u0259qiq\u0259 yax\u015f\u0131 yuxu üçün vacibdir.
\n"S\u0259h\u0259r oyand\u0131\u011f\u0131n\u0131z zaman 30 saniy\u0259 \u0259rzind\u0259 dü\u015fünc\u0259 t\u0259rzinizin f\u0259rqind\u0259 olmaq v\u0259 d\u0259yi\u015fdirm\u0259k üz\u0259rind\u0259 i\u015fl\u0259yin", dey\u0259 o t\u0259klif edir.
\nBuraya h\u0259min gün s\u0259birsizlikl\u0259 gözl\u0259diyiniz \u015feyl\u0259rin siyah\u0131s\u0131, qaçmal\u0131 oldu\u011funuz tap\u015f\u0131r\u0131qlar v\u0259 ya motivasiyan\u0131z\u0131 art\u0131ra bil\u0259c\u0259k dig\u0259r müsb\u0259t dü\u015fünc\u0259l\u0259r daxil ola bil\u0259r.
\nD\u0259rhal t\u0259miz hava v\u0259 gün\u0259\u015f i\u015f\u0131\u011f\u0131 al\u0131n<\/p>\n

Yataqdan qalxan kimi t\u0259miz hava v\u0259 gün\u0259\u015f i\u015f\u0131\u011f\u0131 al\u0131n. S\u0259h\u0259r tezd\u0259n g\u0259zintiy\u0259 ç\u0131xa v\u0259 ya qaça, yerli baqqal ma\u011fazas\u0131na qaça v\u0259 ya sad\u0259c\u0259 çöl\u0259 ç\u0131x\u0131b gününüz\u0259 davam etm\u0259zd\u0259n \u0259vv\u0259l üzünüzd\u0259 kül\u0259k v\u0259 gün\u0259\u015fi hiss ed\u0259 bil\u0259rsiniz.<\/p>\n

Dü\u015fünc\u0259l\u0259rinizi idar\u0259 edin
\nQar\u015f\u0131dak\u0131 gün\u0259 haz\u0131rla\u015fark\u0259n Dr. Lif \u0259n çox yay\u0131lm\u0131\u015f m\u0259nfi dü\u015fünc\u0259l\u0259rinizi mü\u0259yy\u0259n etm\u0259yi v\u0259 özünüz\u0259 sual verm\u0259yi t\u0259klif edir: Hal-haz\u0131rda a\u011fl\u0131mda v\u0259 h\u0259yat\u0131mda n\u0259l\u0259r ba\u015f verir. Gününüzü keçirm\u0259k üçün bu gün n\u0259 ed\u0259 bil\u0259r\u0259m? Bu vacib sual gün \u0259rzind\u0259 q\u0259rarlar q\u0259bul ed\u0259rk\u0259n dü\u015fünc\u0259l\u0259riniz üz\u0259rind\u0259 dü\u015fünm\u0259y\u0259 köm\u0259k ed\u0259c\u0259k.
\nYatmazdan \u0259vv\u0259l yüngül bir yem\u0259k yeyin<\/p>\n

\u018fvv\u0259la, ac yatmamaq vacibdir. Yatmazdan \u0259vv\u0259l bütün yem\u0259yinizin düzgün h\u0259zm olunmas\u0131n\u0131 t\u0259min etm\u0259k üçün \u015fam yem\u0259yinizi yatmazdan bir neç\u0259 saat \u0259vv\u0259l planla\u015fd\u0131r\u0131n.
\n"Günün sonlar\u0131nda spirtli içkil\u0259rd\u0259n v\u0259 ya kofeind\u0259n ç\u0259kinm\u0259k d\u0259 vacibdir". Yuxu rejimi yarad\u0131n.<\/p>\n

Televizor izl\u0259m\u0259k v\u0259 ya TikTok-da s\u0259hif\u0259l\u0259r g\u0259zm\u0259k kimi xaotik bir yatmazdan \u0259vv\u0259l bir çoxumuzun yuxuya getm\u0259kd\u0259 n\u0259 q\u0259d\u0259r ç\u0259tinlik ç\u0259kdiyin\u0259 t\u0259\u0259ccübl\u0259n\u0259c\u0259ksiniz. Doktor Perri yuxuya getm\u0259yiniz\u0259 köm\u0259k etm\u0259k üçün güclü bir yol olaraq "ax\u015famlar ekran qar\u015f\u0131s\u0131nda vaxt\u0131n\u0131z\u0131 azaltma\u011f\u0131 v\u0259 oxumaq v\u0259 ya yüngül dart\u0131nma kimi sakitl\u0259\u015fdirici f\u0259aliyy\u0259tl\u0259ri daxil etm\u0259yi" t\u0259klif edir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Keyfiyy\u0259tli yuxu ümumi rifah\u0131m\u0131z\u0131n vacib bir hiss\u0259sidir. Ucnoqta.az x\u0259b\u0259r verir ki, realsimple yaz\u0131r ki, yuxu gigiyenas\u0131 t\u0259kmill\u0259\u015fdirilm\u0259li olan bir bacar\u0131q olsa da, yuxunuzu yax\u015f\u0131la\u015fd\u0131rmaq ömrünüzü uzada bil\u0259r. Nevrologiya müt\u0259x\u0259ssisl\u0259ri yuxunun…<\/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-235328","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\/235328","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=235328"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/235328\/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=235328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=235328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=235328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}