{"id":243822,"date":"2026-05-19T07:08:12","date_gmt":"2026-05-19T03:08:12","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=243822","title":{"rendered":"Rahat yuxu \u00fc\u00e7\u00fcn sakit v\u0259 qaranl\u0131q otaq"},"content":{"rendered":"

Rahat yuxu üçün s\u0259rin, sakit v\u0259 qaranl\u0131q bir otaq laz\u0131md\u0131r, çünki i\u015f\u0131\u011f\u0131n olmamas\u0131 beyninizin v\u0259 b\u0259d\u0259ninizin istirah\u0259t etm\u0259sin\u0259 köm\u0259k ed\u0259c\u0259k.
\nB\u0259s qaranl\u0131qda uzanark\u0259n, orada yatark\u0259n narahat olsan\u0131z n\u0259 etm\u0259lisiniz?<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, somnoloq Key\u015fa Sallivan bildirib ki, bu narahatl\u0131\u011f\u0131n bioloji \u0259saslar\u0131 var. Birincisi, qaranl\u0131q görm\u0259 qabiliyy\u0259tin\u0259 mane olur.
\nQaranl\u0131q beyind\u0259 narahatl\u0131\u011f\u0131 art\u0131ran kimy\u0259vi madd\u0259l\u0259ri buraxan real, ölçül\u0259 bil\u0259n bir qorxu reaksiyas\u0131 yarad\u0131r. Gör\u0259 bilm\u0259diyiniz zaman dig\u0259r hissl\u0259riniz daha k\u0259skinl\u0259\u015fir v\u0259 beyin bo\u015fluqlar\u0131 doldurma\u011fa ba\u015flay\u0131r. Bu vaxt, nam\u0259lum s\u0259sl\u0259r qaranl\u0131qda gün i\u015f\u0131\u011f\u0131ndan daha t\u0259hlük\u0259li görün\u0259 bil\u0259r.
\nBu narahatl\u0131\u011f\u0131 düzgün yana\u015fma il\u0259 aradan qald\u0131rmaq olar.<\/p>\n

Niy\u0259 qaranl\u0131qda yatmal\u0131s\u0131n\u0131z<\/strong>
\nGec\u0259l\u0259r özünüzü çox i\u015f\u0131\u011fa m\u0259ruz qoymaq yatma\u011f\u0131 ç\u0259tinl\u0259\u015fdir\u0259 bil\u0259r. Zamanla bu, sa\u011flaml\u0131\u011f\u0131n\u0131za m\u0259nfi t\u0259sir göst\u0259r\u0259 bil\u0259r. Sallivan deyir ki, gec\u0259 i\u015f\u0131\u011f\u0131na davaml\u0131 m\u0259ruz qalma ya\u015fl\u0131 yetkinl\u0259rd\u0259 yüks\u0259k t\u0259zyiq, 2-ci tip diabet v\u0259 ç\u0259ki art\u0131m\u0131n\u0131n daha yüks\u0259k nisb\u0259tl\u0259ri il\u0259 \u0259laq\u0259l\u0259ndirilir.
\nQaranl\u0131qda yatark\u0259n özünüzü nec\u0259 daha yax\u015f\u0131 hiss etm\u0259li<\/p>\n

\u0130\u015f\u0131qlar\u0131 yava\u015f-yava\u015f söndürün<\/strong>
\n\u018fvv\u0259lc\u0259, yatmazdan \u0259vv\u0259l i\u015f\u0131qlar\u0131 bird\u0259n söndürm\u0259k \u0259v\u0259zin\u0259, t\u0259dric\u0259n söndürm\u0259y\u0259 çal\u0131\u015f\u0131n. Bu yava\u015f keçid gec\u0259 rejimin\u0259 rahat keçm\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259r v\u0259 qaranl\u0131\u011fa keçidi daha t\u0259bii v\u0259 daha az narahat edir. Hamar bir keçid üçün isti, a\u015fa\u011f\u0131 parlaql\u0131ql\u0131 i\u015f\u0131qland\u0131rma v\u0259 ya zamanla z\u0259ifl\u0259y\u0259n a\u011f\u0131ll\u0131 lampalar seçin.<\/p>\n

Yum\u015faq i\u015f\u0131qlardan istifad\u0259 edin<\/strong>
\nSallivan deyir ki, dimmerl\u0259r\u0259 \u0259lav\u0259 olaraq, yuxuya mane olma ehtimal\u0131 az olan z\u0259if k\u0259hr\u0259ba v\u0259 ya q\u0131rm\u0131z\u0131 gec\u0259 i\u015f\u0131\u011f\u0131ndan da istifad\u0259 ed\u0259 bil\u0259rsiniz.
\nEynil\u0259, tam qaranl\u0131q ça\u015fd\u0131r\u0131c\u0131d\u0131rsa, ota\u011f\u0131n xaricind\u0259ki v\u0259 ya d\u0259hlizd\u0259ki çox z\u0259if i\u015f\u0131q yuxu mühitinizi tamamil\u0259 pozmadan özünüzü t\u0259hlük\u0259siz hiss etm\u0259k üçün kifay\u0259t q\u0259d\u0259r istiqam\u0259t t\u0259min ed\u0259 bil\u0259r.<\/p>\n

Ard\u0131c\u0131l bir yatmazdan \u0259vv\u0259l qaydalara \u0259m\u0259l edin<\/strong>
\nAyd\u0131n bir yatmazdan \u0259vv\u0259l qaydalara riay\u0259t etm\u0259k ümumiyy\u0259tl\u0259 yax\u015f\u0131 yuxu üçün vacibdir, lakin qaranl\u0131qda yatmaqda ç\u0259tinlik ç\u0259kirsinizs\u0259, bu, xüsusil\u0259 faydal\u0131 ola bil\u0259r.
\n\u0130sti du\u015f q\u0259bul etm\u0259k, çobanyast\u0131\u011f\u0131 çay\u0131 içm\u0259k, sakitl\u0259\u015fdirici musiqi dinl\u0259m\u0259k v\u0259 ya dart\u0131nmaq kimi rahatlad\u0131c\u0131 rituallar seçdiyiniz\u0259 \u0259min olun. Somnoloq qeyd edir ki, bunu ed\u0259rk\u0259n yatmazdan \u0259n az\u0131 bir saat \u0259vv\u0259l telefonlar\u0131, plan\u015fetl\u0259ri v\u0259 noutbuklar\u0131 k\u0259nara qoyun, çünki h\u0259m i\u015f\u0131q, h\u0259m d\u0259 sonsuz h\u0259r\u0259k\u0259tl\u0259r beyninizi ay\u0131q saxlaya bil\u0259r.<\/p>\n

Ota\u011f\u0131 rahat edin<\/strong>
\nQaranl\u0131qda görünm\u0259nin olmamas\u0131ndan narahats\u0131n\u0131zsa, toxunma v\u0259 s\u0259s kimi dig\u0259r hissl\u0259r\u0259 diqq\u0259t yetirm\u0259y\u0259 çal\u0131\u015f\u0131n. Bu, h\u0259tta qaranl\u0131q otaqda bel\u0259 özünüzü daha rahat hiss etm\u0259yiniz\u0259 köm\u0259k ed\u0259 bil\u0259r. M\u0259s\u0259l\u0259n, s\u0259rin yataq ota\u011f\u0131 v\u0259 tan\u0131\u015f yataq d\u0259stl\u0259ri yuxuya keçm\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259r. Narahatedici s\u0259sl\u0259ri bloklamaq v\u0259 daha yax\u015f\u0131 yuxuya getm\u0259y\u0259 köm\u0259k etm\u0259k üçün qulaq t\u0131xaclar\u0131ndan, a\u011f s\u0259s-küy cihazlar\u0131ndan v\u0259 ya ventilyatorlardan da istifad\u0259 ed\u0259 bil\u0259rsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Rahat yuxu üçün s\u0259rin, sakit v\u0259 qaranl\u0131q bir otaq laz\u0131md\u0131r, çünki i\u015f\u0131\u011f\u0131n olmamas\u0131 beyninizin v\u0259 b\u0259d\u0259ninizin istirah\u0259t etm\u0259sin\u0259 köm\u0259k ed\u0259c\u0259k. B\u0259s qaranl\u0131qda uzanark\u0259n, orada yatark\u0259n narahat olsan\u0131z n\u0259 etm\u0259lisiniz? Ucnoqta.az…<\/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":[101],"tags":[],"class_list":["post-243822","post","type-post","status-publish","format-standard","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/243822","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=243822"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/243822\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=243822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=243822"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=243822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}