{"id":259287,"date":"2026-09-18T09:01:54","date_gmt":"2026-09-18T05:01:54","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=259287"},"modified":"2026-09-18T00:15:02","modified_gmt":"2026-09-17T20:15:02","slug":"usaqlar-yuxum-g%c9%99lmir-deyirs%c9%99-m%c9%99cbur-etm%c9%99yin-%c9%99sas-qaydalar","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=259287","title":{"rendered":"U\u015faqlar \u201cyuxum g\u0259lmir\u201d deyirs\u0259, m\u0259cbur etm\u0259yin \u2013 \u0259sas qaydalar <\/span>"},"content":{"rendered":"

M\u0259kt\u0259bl\u0259rin ba\u015flamas\u0131 il\u0259 yay t\u0259tilind\u0259 d\u0259yi\u015f\u0259n yuxu rejimini b\u0259rpa etm\u0259k bir \u00e7ox ail\u0259 \u00fc\u00e7\u00fcn \u00e7\u0259tin olur. Gec yatma\u011fa al\u0131\u015fan u\u015faqlar d\u0259rs d\u00f6vr\u00fcnd\u0259 erk\u0259n yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259k\u0259 bil\u0259rl\u0259r. M\u00fct\u0259x\u0259ssisl\u0259r is\u0259 u\u015fa\u011f\u0131 bird\u0259n-bir\u0259 erk\u0259n yatma\u011fa m\u0259cbur etm\u0259k \u0259v\u0259zin\u0259, rejim\u0259 t\u0259dric\u0259n ke\u00e7m\u0259yi t\u00f6vsiy\u0259 edirl\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, U\u015faq Nevrologiyas\u0131 \u00fczr\u0259 m\u00fct\u0259x\u0259ssis, h\u0259kim Af\u015fin Dezhakam t\u0259til m\u00fcdd\u0259tind\u0259 gec saatlara q\u0259d\u0259r ekran qar\u015f\u0131s\u0131nda qalan u\u015faqlar\u0131n bioloji saat\u0131n\u0131n d\u0259yi\u015f\u0259 bil\u0259c\u0259yini bildirib.<\/p>\n

Onun s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, gec\u0259 saat 23:00\u201300:00-da yatma\u011fa \u00f6yr\u0259\u015fmi\u015f u\u015fa\u011f\u0131 bird\u0259n-bir\u0259 saat 21:00-da yata\u011fa g\u00f6nd\u0259rm\u0259k h\u0259r zaman n\u0259tic\u0259 vermir. \u00c7\u00fcnki orqanizmin yeni rejim\u0259 uy\u011funla\u015fmas\u0131 m\u00fc\u0259yy\u0259n vaxt t\u0259l\u0259b edir.
\nYuxusuzluq h\u0259mi\u015f\u0259 yuxululuqla \u00f6z\u00fcn\u00fc g\u00f6st\u0259rmir
\nM\u00fct\u0259x\u0259ssisl\u0259rin fikrinc\u0259, u\u015faqlarda yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 yaln\u0131z \u0259sn\u0259m\u0259 v\u0259 yor\u011funluqla m\u00fc\u015fahid\u0259 olunmur. B\u0259zi u\u015faqlarda bunun \u0259ksin\u0259, h\u0259ddind\u0259n art\u0131q h\u0259r\u0259k\u0259tlilik, narahatl\u0131q v\u0259 diqq\u0259t probleml\u0259ri yarana bil\u0259r.
\nYuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131n\u0131n \u0259sas \u0259lam\u0259tl\u0259ri:
\nh\u0259ddind\u0259n art\u0131q h\u0259r\u0259k\u0259tlilik;
\ndiqq\u0259ti toplamaqda \u00e7\u0259tinlik;
\nd\u0259rs v\u0259 ya ev tap\u015f\u0131r\u0131\u011f\u0131 qar\u015f\u0131s\u0131nda uzun m\u00fcdd\u0259t qala bilm\u0259m\u0259k;
\n\u0259s\u0259bilik v\u0259 s\u0259birsizlik;
\ng\u00fcn \u0259rzind\u0259 narahat davran\u0131\u015flar.
\nKifay\u0259t q\u0259d\u0259r yatmamaq u\u015faqlar\u0131n \u00f6yr\u0259nm\u0259, yadda\u015f v\u0259 emosiyalar\u0131n\u0131 idar\u0259 etm\u0259 prosesl\u0259rin\u0259 d\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r.
\nYuxu saat\u0131n\u0131 t\u0259dric\u0259n erk\u0259n\u0259 \u00e7\u0259kin
\nM\u00fct\u0259x\u0259ssisl\u0259r m\u0259kt\u0259b\u0259q\u0259d\u0259r v\u0259 m\u0259kt\u0259b d\u00f6vr\u00fcnd\u0259 yuxu rejiminin bir ne\u00e7\u0259 g\u00fcn \u0259rzind\u0259 deyil, m\u0259rh\u0259l\u0259li \u015f\u0259kild\u0259 d\u0259yi\u015fdirilm\u0259sini m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r.
\nU\u015fa\u011f\u0131n yuxu rejimini qaydaya salmaq \u00fc\u00e7\u00fcn:
\nyatmaq v\u0259 oyanmaq vaxt\u0131n\u0131 bir ne\u00e7\u0259 g\u00fcnd\u0259n bir t\u0259dric\u0259n erk\u0259n\u0259 \u00e7\u0259kin;
\ns\u0259h\u0259rl\u0259r g\u00fcn i\u015f\u0131\u011f\u0131 almas\u0131na \u015f\u0259rait yarad\u0131n;
\ng\u00fcn \u0259rzind\u0259 fiziki aktivliyini art\u0131r\u0131n;
\nax\u015fam saatlar\u0131nda i\u015f\u0131qland\u0131rman\u0131 v\u0259 aktiv oyunlar\u0131 azald\u0131n;
\nyatmazdan \u0259vv\u0259l kitab oxumaq kimi sabit rutin yarad\u0131n.
\nEkranlar yuxunu gecikdirir
\nTelefon, plan\u015fet v\u0259 komp\u00fcterd\u0259n istifad\u0259 u\u015faqlar\u0131n yuxuya getm\u0259sini \u00e7\u0259tinl\u0259\u015fdir\u0259 bil\u0259r. Buna g\u00f6r\u0259 m\u00fct\u0259x\u0259ssisl\u0259r ekranlardan yatmazdan \u0259n az\u0131 bir saat \u0259vv\u0259l uzaqla\u015fma\u011f\u0131 t\u00f6vsiy\u0259 edirl\u0259r.
\nBu qaydaya valideynl\u0259rin d\u0259 \u0259m\u0259l etm\u0259si u\u015fa\u011f\u0131n rejim\u0259 uy\u011funla\u015fmas\u0131n\u0131 asanla\u015fd\u0131ra bil\u0259r.
\nS\u0259h\u0259rl\u0259r \u00e7\u0259tin oyan\u0131rsa, diqq\u0259tli olun
\nU\u015faq m\u00fcnt\u0259z\u0259m yatmas\u0131na baxmayaraq s\u0259h\u0259rl\u0259r \u00e7\u0259tin oyan\u0131rsa, g\u00fcn \u0259rzind\u0259 h\u0259ddind\u0259n art\u0131q yuxulu olursa, y\u00fcks\u0259k s\u0259sl\u0259 xorulday\u0131rsa v\u0259 ya yuxu zaman\u0131 n\u0259f\u0259sind\u0259 fasil\u0259l\u0259r yaran\u0131rsa, m\u00fct\u0259x\u0259ssis t\u0259r\u0259find\u0259n qiym\u0259tl\u0259ndirilm\u0259si vacibdir.
\nKeyfiyy\u0259tli yuxu u\u015fa\u011f\u0131n yaln\u0131z s\u0259h\u0259r daha rahat oyanmas\u0131 \u00fc\u00e7\u00fcn deyil, d\u0259rs\u0259 diqq\u0259tini toplamas\u0131, \u00f6yr\u0259nm\u0259y\u0259 haz\u0131r olmas\u0131 v\u0259 g\u00fcn \u0259rzind\u0259 emosional bax\u0131mdan daha balansl\u0131 qalmas\u0131 \u00fc\u00e7\u00fcn d\u0259 b\u00f6y\u00fck \u0259h\u0259miyy\u0259t da\u015f\u0131y\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u0259kt\u0259bl\u0259rin ba\u015flamas\u0131 il\u0259 yay t\u0259tilind\u0259 d\u0259yi\u015f\u0259n yuxu rejimini b\u0259rpa etm\u0259k bir \u00e7ox ail\u0259 \u00fc\u00e7\u00fcn \u00e7\u0259tin olur. Gec yatma\u011fa al\u0131\u015fan u\u015faqlar d\u0259rs d\u00f6vr\u00fcnd\u0259 erk\u0259n yuxuya getm\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259k\u0259 bil\u0259rl\u0259r. M\u00fct\u0259x\u0259ssisl\u0259r is\u0259…<\/p>\n","protected":false},"author":2,"featured_media":259288,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-259287","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\/259287","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=259287"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/259287\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/259288"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=259287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=259287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=259287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}