{"id":263888,"date":"2026-10-21T08:01:32","date_gmt":"2026-10-21T04:01:32","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=263888"},"modified":"2026-10-21T00:12:54","modified_gmt":"2026-10-20T20:12:54","slug":"qis-vaxtina-kecid-yuxu-rejimini-poza-bil%c9%99r-mut%c9%99x%c9%99ssisl%c9%99rd%c9%99n-tovsiy%c9%99l%c9%99r","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=263888","title":{"rendered":"Q\u0131\u015f vaxt\u0131na ke\u00e7id yuxu rejimini poza bil\u0259r \u2013 M\u00fct\u0259x\u0259ssisl\u0259rd\u0259n t\u00f6vsiy\u0259l\u0259r"},"content":{"rendered":"

Saatlar\u0131n geri \u00e7\u0259kilm\u0259si orqanizmin g\u00fcnd\u0259lik rejimin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. M\u00fct\u0259x\u0259ssisl\u0259r bu d\u0259yi\u015fiklikd\u0259n daha rahat uy\u011funla\u015fmaq \u00fc\u00e7\u00fcn yuxu rejimini \u0259vv\u0259lc\u0259d\u0259n t\u0259nziml\u0259m\u0259yi v\u0259 s\u0259h\u0259rl\u0259r g\u00fcn i\u015f\u0131\u011f\u0131ndan daha \u00e7ox yararlanma\u011f\u0131 t\u00f6vsiy\u0259 edirl\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 \u201cEg\u00e9szs\u00e9g Kalauz\u201d n\u0259\u015fri yaz\u0131b.
\nYuxu rejimini \u0259vv\u0259lc\u0259d\u0259n d\u0259yi\u015fin<\/strong>
\nM\u00fct\u0259x\u0259ssisl\u0259r saatlar\u0131n d\u0259yi\u015fdirilm\u0259sin\u0259 t\u0259xmin\u0259n bir h\u0259ft\u0259 qalm\u0131\u015f yuxu rejimini t\u0259dric\u0259n uy\u011funla\u015fd\u0131rma\u011f\u0131 m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r. Bunun \u00fc\u00e7\u00fcn h\u0259r g\u00fcn \u0259vv\u0259lki g\u00fcnl\u0259 m\u00fcqayis\u0259d\u0259 15 d\u0259qiq\u0259 daha tez yatmaq olar.
\nSaatlar\u0131 bazar g\u00fcn\u00fc deyil, \u015f\u0259nb\u0259 g\u00fcn\u00fc geri \u00e7\u0259km\u0259k d\u0259 yeni rejim\u0259 uy\u011funla\u015fma\u011f\u0131 asanla\u015fd\u0131ra bil\u0259r. Bel\u0259likl\u0259, insan n\u00f6vb\u0259ti s\u0259h\u0259r d\u0259yi\u015fiklikd\u0259n daha az t\u0259sirl\u0259n\u0259 bil\u0259r.
\nYatmazdan \u0259vv\u0259l bu v\u0259rdi\u015fl\u0259rd\u0259n uzaq durum<\/strong>
\nKeyfiyy\u0259tli yuxu \u00fc\u00e7\u00fcn yatmazdan \u0259n az\u0131 bir saat \u0259vv\u0259l elektron cihazlardan istifad\u0259ni dayand\u0131rmaq t\u00f6vsiy\u0259 olunur. Ekranlardan yay\u0131lan mavi i\u015f\u0131q yuxululu\u011fun yaranmas\u0131na mane ola bil\u0259r.
\nBundan \u0259lav\u0259, yatmazdan \u0259vv\u0259l a\u011f\u0131r yem\u0259kl\u0259rd\u0259n, kofeinli i\u00e7kil\u0259rd\u0259n v\u0259 alkoqoldan uzaq durmaq m\u0259sl\u0259h\u0259tdir.
\n\u0130l\u0131q vanna q\u0259bul etm\u0259k, y\u00fcng\u00fcl dart\u0131nma h\u0259r\u0259k\u0259tl\u0259ri etm\u0259k v\u0259 ya yoqa il\u0259 m\u0259\u015f\u011ful olmaq da rahatlama\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.
\nS\u0259h\u0259r g\u00fcn i\u015f\u0131\u011f\u0131ndan yararlan\u0131n
\nYuxuya getm\u0259k v\u0259 oyanmaq \u00fc\u00e7\u00fcn sabit vaxt m\u00fc\u0259yy\u0259nl\u0259\u015fdirm\u0259k orqanizmin yeni rejim\u0259 uy\u011funla\u015fmas\u0131nda m\u00fch\u00fcm rol oynay\u0131r.
\nS\u0259h\u0259r saatlar\u0131nda g\u00fcn i\u015f\u0131\u011f\u0131nda olmaq bioloji saat\u0131n t\u0259nziml\u0259nm\u0259sin\u0259 k\u00f6m\u0259k edir. \u0130\u015f\u0131q orqanizm\u0259 yuxululu\u011fa s\u0259b\u0259b olan melatonin hormonunun ifraz\u0131n\u0131 azaltmaq \u00fc\u00e7\u00fcn siqnal verir.
\nSaatlar\u0131n d\u0259yi\u015fdirilm\u0259sind\u0259n sonrak\u0131 ilk g\u00fcnl\u0259rd\u0259 \u00f6z\u00fcn\u00fcz\u00fc h\u0259ddind\u0259n art\u0131q y\u00fckl\u0259m\u0259m\u0259k d\u0259 vacibdir. \u00c7oxsayl\u0131 i\u015fl\u0259r v\u0259 fiziki yor\u011funluq uy\u011funla\u015fma d\u00f6vr\u00fcn\u00fc \u00e7\u0259tinl\u0259\u015fdir\u0259 bil\u0259r.
\nSaatlar\u0131n d\u0259yi\u015fdirilm\u0259si hans\u0131 \u0259lam\u0259tl\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r?
\nQ\u0131\u015f vaxt\u0131na ke\u00e7id zaman\u0131 b\u0259zi insanlarda a\u015fa\u011f\u0131dak\u0131 hallar m\u00fc\u015fahid\u0259 edil\u0259 bil\u0259r:
\nYor\u011funluq;
\nDiqq\u0259tin v\u0259 konsentrasiyan\u0131n azalmas\u0131;
\n\u0130\u015ftahan\u0131n adi vaxtdan f\u0259rqli saatlarda yaranmas\u0131;
\nM\u0259d\u0259-ba\u011f\u0131rsaq narahatl\u0131qlar\u0131;
\n\u00dcr\u0259k-damar sistemi il\u0259 ba\u011fl\u0131 probleml\u0259rin k\u0259skinl\u0259\u015fm\u0259si;
\n\u018fhval\u0131n tez-tez d\u0259yi\u015fm\u0259si.<\/p>\n","protected":false},"excerpt":{"rendered":"

Saatlar\u0131n geri \u00e7\u0259kilm\u0259si orqanizmin g\u00fcnd\u0259lik rejimin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. M\u00fct\u0259x\u0259ssisl\u0259r bu d\u0259yi\u015fiklikd\u0259n daha rahat uy\u011funla\u015fmaq \u00fc\u00e7\u00fcn yuxu rejimini \u0259vv\u0259lc\u0259d\u0259n t\u0259nziml\u0259m\u0259yi v\u0259 s\u0259h\u0259rl\u0259r g\u00fcn i\u015f\u0131\u011f\u0131ndan daha \u00e7ox yararlanma\u011f\u0131 t\u00f6vsiy\u0259 edirl\u0259r. Ucnoqta.az…<\/p>\n","protected":false},"author":2,"featured_media":263890,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-263888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/263888","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=263888"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/263888\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/263890"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=263888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=263888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=263888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}