{"id":242719,"date":"2026-04-29T06:47:16","date_gmt":"2026-04-29T02:47:16","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=242719","title":{"rendered":"3 d\u0259qiq\u0259d\u0259 nec\u0259 yuxuya getm\u0259k olar \u2013"},"content":{"rendered":"

Yuxu probleml\u0259ri çox yayg\u0131nd\u0131r. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, “Philips Healthcare”\u0259 gör\u0259, yetkinl\u0259rin t\u0259xmin\u0259n 67%-i gec\u0259 \u0259n az\u0131 bir d\u0259f\u0259 oyan\u0131r.
\n\u018fks\u0259r hallarda, ciddi yuxu poz\u011funluqlar\u0131 olmad\u0131\u011f\u0131 t\u0259qdird\u0259, sinir sistemini "sakitl\u0259\u015fdir\u0259n" v\u0259 diqq\u0259ti yenid\u0259n c\u0259ml\u0259\u015fdir\u0259n sad\u0259 üsullar köm\u0259k ed\u0259 bil\u0259r.<\/p>\n

"Yan\u0131b-sönm\u0259 hiyl\u0259si"
\nBu üsul gözl\u0259ri "yormaq" üçün haz\u0131rlanm\u0131\u015fd\u0131r. Bunu nec\u0259 etm\u0259k olar:<\/p>\n

Qaranl\u0131qda gözl\u0259rinizi aç\u0131q \u015f\u0259kild\u0259 uzan\u0131n.
\n300-d\u0259n ba\u015flayaraq yava\u015f-yava\u015f ba\u015f\u0131n\u0131zda geriy\u0259 do\u011fru say\u0131n.
\nGözl\u0259riniz "bir-birin\u0259 yap\u0131\u015fma\u011fa" ba\u015flad\u0131qda, 30 saniy\u0259 sür\u0259tl\u0259 yan\u0131b-sönün.<\/p>\n

Sonra gözl\u0259rinizi yumun v\u0259 rahatlay\u0131n.
\nHipnoterapevt Alis Frank izah edir ki, bu texnika fiziki yor\u011funluq hissi yarad\u0131r v\u0259 bu da t\u0259bii \u015f\u0259kild\u0259 yuxuya getm\u0259y\u0259 köm\u0259k edir.<\/p>\n

Koqnitiv "fikir qar\u0131\u015f\u0131ql\u0131\u011f\u0131"
\nKoqnitiv davran\u0131\u015f terapiyas\u0131ndan "dü\u015fünm\u0259yi" dayand\u0131rma\u011fa köm\u0259k ed\u0259n bir üsul. Nec\u0259 i\u015fl\u0259yir:<\/p>\n

T\u0259sadüfi bir söz seçin.
\nSözün h\u0259r h\u0259rfi il\u0259 ba\u015flayan ba\u015fqa sözl\u0259r tap\u0131n.
\nBu obyektl\u0259ri t\u0259s\u0259vvür edin.
\nBu, beyni narahat dü\u015fünc\u0259l\u0259rd\u0259n yay\u0131nd\u0131r\u0131r v\u0259 daxili g\u0259rginliyi azald\u0131r.<\/p>\n

Sakitl\u0259\u015fdirici s\u0259sl\u0259r
\nYum\u015faq s\u0259sl\u0259r beynin "d\u0259yi\u015fm\u0259sin\u0259" köm\u0259k edir. Siz istifad\u0259 ed\u0259 bil\u0259rsiniz
\nç\u0259hray\u0131 s\u0259s-küy — yüks\u0259k tezlikl\u0259rin susduruldu\u011fu sabit, yum\u015faq fon s\u0259si. Ya\u011f\u0131\u015fa v\u0259 ya yum\u015faq bir meh\u0259 b\u0259nz\u0259yir v\u0259 beyni sakitl\u0259\u015fdirm\u0259y\u0259 v\u0259 yuxunu sabitl\u0259\u015fdirm\u0259y\u0259 köm\u0259k edir.<\/p>\n

Q\u0259hv\u0259yi s\u0259s-küy ç\u0259hray\u0131 s\u0259s-küyd\u0259n daha d\u0259rin v\u0259 daha "bo\u011fulmu\u015f"d\u0131r. Daha çox güclü kül\u0259k v\u0259 ya uzaq okean dal\u011falar\u0131na b\u0259nz\u0259yir. S\u0259rt \u0259traf mühit s\u0259sl\u0259rini gizl\u0259tm\u0259kd\u0259 yax\u015f\u0131d\u0131r.<\/p>\n

T\u0259bi\u0259t s\u0259sl\u0259ri — ya\u011f\u0131\u015f, me\u015f\u0259l\u0259r, d\u0259niz v\u0259 ya qu\u015flar kimi t\u0259bii s\u0259sl\u0259r. Onlar yuxuya getm\u0259yi asanla\u015fd\u0131ran sülh v\u0259 t\u0259hlük\u0259sizlik hissi yarad\u0131rlar.
\nASMR — b\u0259zi insanlar rahatlad\u0131c\u0131 v\u0259 ya "kar\u0131ncalanma" hissi kimi hiss etdikl\u0259ri v\u0259 sinir sistemini sakitl\u0259\u015fdirm\u0259y\u0259 köm\u0259k ed\u0259n p\u0131ç\u0131lt\u0131, yüngül döym\u0259 v\u0259 ya x\u0131\u015f\u0131lt\u0131 kimi yum\u015faq, xo\u015f s\u0259sl\u0259r.<\/p>\n

B\u0259d\u0259n skan\u0131
\nGec\u0259l\u0259r oyananlar üçün bir üsul. 
\nN\u0259 etm\u0259li:
\nB\u0259d\u0259ninizi ba\u015fdan aya\u011fa q\u0259d\u0259r zehni olaraq yoxlay\u0131n<\/p>\n

G\u0259rginliyi tap\u0131n
\nN\u0259f\u0259s alark\u0259n çiyinl\u0259rinizi qald\u0131r\u0131n v\u0259 yava\u015fca a\u015fa\u011f\u0131 sal\u0131n
\nBir neç\u0259 d\u0259f\u0259 t\u0259krarlay\u0131n
\nBoynunuzu, gicgahlar\u0131n\u0131z\u0131 v\u0259 göz bölg\u0259nizi masaj edin<\/p>\n

Gözl\u0259rinizi \u0259ll\u0259rinizl\u0259 ört\u0259r\u0259k bitirin
\n4-7-8 n\u0259f\u0259s alma
\nSinir sistemini sakitl\u0259\u015fdirm\u0259yin \u0259n m\u0259\u015fhur yollar\u0131ndan biri. Bunu nec\u0259 etm\u0259li:
\n4-\u0259 q\u0259d\u0259r say\u0131b burnunuzdan n\u0259f\u0259s al\u0131n
\n7-y\u0259 q\u0259d\u0259r say\u0131b n\u0259f\u0259sinizi tutun
\n8-\u0259 q\u0259d\u0259r say\u0131b yava\u015fca n\u0259f\u0259s verin
\n4 dövr\u0259ni t\u0259krarlay\u0131n
\nZehni Vizualla\u015fd\u0131rma
\nÇim\u0259rlik, me\u015f\u0259, da\u011flar v\u0259 ya özünüzü rahat hiss etdiyiniz h\u0259r hans\u0131 bir m\u0259kan kimi sakit bir yer t\u0259s\u0259vvür edin. Bu vizualla\u015fd\u0131rma ür\u0259k döyüntül\u0259rinizi azald\u0131r v\u0259 beyninizi yuxuya b\u0259nz\u0259r bir v\u0259ziyy\u0259t\u0259 g\u0259tirir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yuxu probleml\u0259ri çox yayg\u0131nd\u0131r.  Ucnoqta.az x\u0259b\u0259r verir ki, “Philips Healthcare”\u0259 gör\u0259, yetkinl\u0259rin t\u0259xmin\u0259n 67%-i gec\u0259 \u0259n az\u0131 bir d\u0259f\u0259 oyan\u0131r. \u018fks\u0259r hallarda, ciddi yuxu poz\u011funluqlar\u0131 olmad\u0131\u011f\u0131 t\u0259qdird\u0259, sinir sistemini "sakitl\u0259\u015fdir\u0259n"…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-242719","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242719","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=242719"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242719\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=242719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=242719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=242719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}