{"id":259049,"date":"2026-09-17T07:03:45","date_gmt":"2026-09-17T03:03:45","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=259049"},"modified":"2026-09-17T00:09:46","modified_gmt":"2026-09-16T20:09:46","slug":"yatmaq-ucun-ideal-saat-yoxdur-yuxu-rejiminin-%c9%99sas-s%c9%99rt","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=259049","title":{"rendered":"Yatmaq \u00fc\u00e7\u00fcn ideal saat yoxdur: <span style=\"color:red;\">Yuxu rejiminin \u0259sas \u015f\u0259rt  <\/span>"},"content":{"rendered":"<p><strong>M\u00fct\u0259x\u0259ssisl\u0259r bildirirl\u0259r ki, h\u0259r k\u0259s \u00fc\u00e7\u00fcn uy\u011fun olan konkret yatmaq saat\u0131 yoxdur. Optimal vaxt insan\u0131n bioloji ritmind\u0259n, xronotipind\u0259n v\u0259 s\u0259h\u0259r n\u0259 vaxt oyanmal\u0131 oldu\u011fundan as\u0131l\u0131d\u0131r.<\/strong><br \/>\n<strong>\u018fks\u0259r b\u00f6y\u00fckl\u0259r \u00fc\u00e7\u00fcn gec\u0259 7\u20139 saat yuxu t\u00f6vsiy\u0259 olunur. Buna g\u00f6r\u0259 yatmaq vaxt\u0131n\u0131 m\u00fc\u0259yy\u0259nl\u0259\u015fdir\u0259rk\u0259n ilk n\u00f6vb\u0259d\u0259 s\u0259h\u0259r oyanma saat\u0131n\u0131 n\u0259z\u0259r\u0259 almaq v\u0259 geriy\u0259 do\u011fru kifay\u0259t q\u0259d\u0259r yuxu m\u00fcdd\u0259ti hesablamaq m\u0259sl\u0259h\u0259tdir.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, m\u00fct\u0259x\u0259ssisl\u0259rin s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, \u201cs\u0259h\u0259r tipi\u201d olan insanlar daha erk\u0259n yat\u0131b erk\u0259n oyanma\u011fa meyllidirl\u0259r. \u201cGec\u0259 tipi\u201d insanlar is\u0259 daha gec yatma\u011fa v\u0259 s\u0259h\u0259rl\u0259r daha \u00e7ox yatma\u011fa \u00fcst\u00fcnl\u00fck verirl\u0259r. \u018fhalinin b\u00f6y\u00fck hiss\u0259si is\u0259 bu iki tip aras\u0131nda yerl\u0259\u015fir.<br \/>\nYuxuda \u0259sas m\u0259s\u0259l\u0259 yaln\u0131z saat deyil, rejimin sabitliyidir. H\u0259r g\u00fcn t\u0259xmin\u0259n eyni vaxtda yat\u0131b oyanmaq yuxunun keyfiyy\u0259tin\u0259 m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r.<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r h\u0259m\u00e7inin s\u0259h\u0259r g\u00fcn i\u015f\u0131\u011f\u0131ndan yararlanma\u011f\u0131, fiziki aktivliyi art\u0131rma\u011f\u0131 v\u0259 ax\u015fam saatlar\u0131nda kofein q\u0259bulunu azaltma\u011f\u0131 t\u00f6vsiy\u0259 edirl\u0259r. Kofeinin yatmazdan 6\u20138 saat \u0259vv\u0259l dayand\u0131r\u0131lmas\u0131 m\u0259sl\u0259h\u0259t g\u00f6r\u00fcl\u00fcr.<br \/>\nYuxuya getm\u0259zd\u0259n \u0259vv\u0259l telefondan uzaqla\u015fmaq, kitab oxumaq, y\u00fcng\u00fcl g\u0259rilm\u0259 h\u0259r\u0259k\u0259tl\u0259ri etm\u0259k, g\u0259zm\u0259k v\u0259 ya il\u0131q vanna q\u0259bul etm\u0259k d\u0259 rahatlama\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<br \/>\n\u018fg\u0259r insan m\u00fct\u0259madi olaraq gec\u0259l\u0259r oyan\u0131r, uzun m\u00fcdd\u0259t yuxuya ged\u0259 bilmir v\u0259 ya kifay\u0259t q\u0259d\u0259r yatmas\u0131na baxmayaraq daim yor\u011funluq hiss edirs\u0259, yuxu m\u00fct\u0259x\u0259ssisin\u0259 m\u00fcraci\u0259t etm\u0259si t\u00f6vsiy\u0259 olunur.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u00fct\u0259x\u0259ssisl\u0259r bildirirl\u0259r ki, h\u0259r k\u0259s \u00fc\u00e7\u00fcn uy\u011fun olan konkret yatmaq saat\u0131 yoxdur. Optimal vaxt insan\u0131n bioloji ritmind\u0259n, xronotipind\u0259n v\u0259 s\u0259h\u0259r n\u0259 vaxt oyanmal\u0131 oldu\u011fundan as\u0131l\u0131d\u0131r. \u018fks\u0259r b\u00f6y\u00fckl\u0259r \u00fc\u00e7\u00fcn gec\u0259 7\u20139&hellip;<\/p>\n","protected":false},"author":2,"featured_media":259029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-259049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/259049","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=259049"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/259049\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/259029"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=259049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=259049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=259049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}