{"id":243905,"date":"2026-05-20T10:29:08","date_gmt":"2026-05-20T06:29:08","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=243905","title":{"rendered":"Yaz yuxusuzlu\u011funu aradan qald\u0131rmaq \u00fc\u00e7\u00fcn"},"content":{"rendered":"<p><strong>Bir &ccedil;ox insan yazda yuxusuzluq v\u0259 artan narahatl\u0131q ya\u015fay\u0131r.<br \/>\nS\u0259b\u0259bl\u0259r m&uuml;xt\u0259lif ola bil\u0259r: g&uuml;n i\u015f\u0131\u011f\u0131n\u0131n uzanmas\u0131 s\u0259b\u0259bind\u0259n bioritml\u0259rd\u0259ki d\u0259yi\u015fiklikl\u0259r, q\u0131\u015fdan sonra vitamin &ccedil;at\u0131\u015fmazl\u0131\u011f\u0131 v\u0259 atmosfer t\u0259zyiqind\u0259ki d\u0259yi\u015fiklikl\u0259r.<br \/>\nBu simptomlar\u0131 g&ouml;rm\u0259m\u0259zlikd\u0259n g\u0259lm\u0259m\u0259k vacibdir. G&uuml;nd\u0259lik rejiminizi, p\u0259hrizinizi, idman\u0131n\u0131z\u0131 t\u0259nziml\u0259yin v\u0259 istirah\u0259t edin.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, psixoloq Taras \u015eev&ccedil;enko yaz yuxusuzlu\u011funu nec\u0259 aradan qald\u0131raca\u011f\u0131n\u0131z\u0131 izah edib.<br \/>\nYatmazdan \u0259vv\u0259l ritual yarad\u0131n. H\u0259r gec\u0259 yatmazdan \u0259vv\u0259l etdiyiniz h\u0259r\u0259k\u0259tl\u0259r ard\u0131c\u0131ll\u0131\u011f\u0131 haz\u0131rlay\u0131n. Buraya oxumaq, meditasiya, isti vanna v\u0259 ya dig\u0259r sakitl\u0259\u015fdirici f\u0259aliyy\u0259tl\u0259r daxil ola bil\u0259r.<\/p>\n<p>Ekran qar\u015f\u0131s\u0131nda vaxt\u0131n\u0131z\u0131 m\u0259hdudla\u015fd\u0131r\u0131n. Yatmazdan \u0259n az\u0131 bir saat \u0259vv\u0259l elektron cihazlardan istifad\u0259 etm\u0259kd\u0259n &ccedil;\u0259kinin. Ekranlar\u0131n yayd\u0131\u011f\u0131 mavi i\u015f\u0131q yuxu hormonu olan melatoninin istehsal\u0131na mane ola bil\u0259r.<\/p>\n<p>M&uuml;t\u0259madi fiziki f\u0259aliyy\u0259t. G&uuml;n \u0259rzind\u0259 idman edin, lakin saat 19:00-dan sonra v\u0259 yatmazdan d\u0259rhal \u0259vv\u0259l intensiv idmandan &ccedil;\u0259kinin.<br \/>\nKofein v\u0259 spirtli i&ccedil;ki q\u0259bulunuzu n\u0259zar\u0259td\u0259 saxlay\u0131n. Nahardan sonra kofeind\u0259n &ccedil;\u0259kinin v\u0259 ax\u015fam saat 18:00-dan sonra spirtli i&ccedil;ki q\u0259bulunu m\u0259hdudla\u015fd\u0131r\u0131n, &ccedil;&uuml;nki onlar yuxuya mane ola bil\u0259r.<\/p>\n<p>Rahatlama texnikalar\u0131. Yatmazdan \u0259vv\u0259l narahatl\u0131\u011f\u0131 azaltmaq &uuml;&ccedil;&uuml;n n\u0259f\u0259s m\u0259\u015fql\u0259ri, \u0259z\u0259l\u0259l\u0259rin t\u0259dric\u0259n rahatlamas\u0131 v\u0259 ya yoqa kimi rahatlama texnikalar\u0131ndan istifad\u0259 edin.<br \/>\nRahat bir yuxu m&uuml;hiti yarad\u0131n. Yata\u011f\u0131n\u0131z\u0131n rahat oldu\u011fundan v\u0259 ota\u011f\u0131n\u0131z\u0131n sakit v\u0259 qaranl\u0131q oldu\u011fundan \u0259min olun. G&ouml;z maskas\u0131 v\u0259 ya qulaq t\u0131xaclar\u0131ndan istifad\u0259 etm\u0259yi d&uuml;\u015f&uuml;n\u0259 bil\u0259rsiniz.<br \/>\nEdil\u0259c\u0259k i\u015fl\u0259r siyah\u0131lar\u0131 t\u0259rtib edin. Narahatl\u0131\u011f\u0131n\u0131z qar\u015f\u0131dan g\u0259l\u0259n i\u015fl\u0259r haqq\u0131nda d&uuml;\u015f&uuml;nc\u0259l\u0259rl\u0259 \u0259laq\u0259lidirs\u0259, yatmazdan bir ne&ccedil;\u0259 saat \u0259vv\u0259l ert\u0259si g&uuml;n &uuml;&ccedil;&uuml;n i\u015fl\u0259r siyah\u0131s\u0131 t\u0259rtib etm\u0259y\u0259 &ccedil;al\u0131\u015f\u0131n. Bu, g\u0259rginliyi azaltma\u011fa k&ouml;m\u0259k ed\u0259 bil\u0259r.<br \/>\n&Ouml;z&uuml;n&uuml;z\u0259 qar\u015f\u0131 mehriban olun. \u018fg\u0259r yata bilmirsinizs\u0259, &ouml;z&uuml;n&uuml;z&uuml; m\u0259cbur etm\u0259yin. Qalx\u0131n, sakit v\u0259 rahatlad\u0131c\u0131 bir \u015fey edin v\u0259 sonra yenid\u0259n yatma\u011fa &ccedil;al\u0131\u015f\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir &ccedil;ox insan yazda yuxusuzluq v\u0259 artan narahatl\u0131q ya\u015fay\u0131r. S\u0259b\u0259bl\u0259r m&uuml;xt\u0259lif ola bil\u0259r: g&uuml;n i\u015f\u0131\u011f\u0131n\u0131n uzanmas\u0131 s\u0259b\u0259bind\u0259n bioritml\u0259rd\u0259ki d\u0259yi\u015fiklikl\u0259r, q\u0131\u015fdan sonra vitamin &ccedil;at\u0131\u015fmazl\u0131\u011f\u0131 v\u0259 atmosfer t\u0259zyiqind\u0259ki d\u0259yi\u015fiklikl\u0259r. Bu simptomlar\u0131 g&ouml;rm\u0259m\u0259zlikd\u0259n&hellip;<\/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-243905","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/243905","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=243905"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/243905\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=243905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=243905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=243905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}