{"id":105786,"date":"2023-06-27T11:21:04","date_gmt":"2023-06-27T11:21:04","guid":{"rendered":"https:\/\/haberulus.net\/?p=105786"},"modified":"2023-06-27T11:21:04","modified_gmt":"2023-06-27T11:21:04","slug":"uzman-onerdi-duzgun-bir-uyku-icin-uygulayabileceginiz-12-yontem","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=105786","title":{"rendered":"Uzman \u00f6nerdi: D\u00fczg\u00fcn bir uyku i\u00e7in uygulayabilece\u011finiz 12 y\u00f6ntem"},"content":{"rendered":"

G\u00fcnd\u00fczleri harika olan s\u0131cak hava geceleri ise terli, uykusuz anlar\u0131 da beraberinde getirir. Peki iyi bir uyku \u00e7ekmek i\u00e7in ne yapmal\u0131?<\/span><\/span><\/p>\n

\u0130\u015fte s\u0131cak havalarda d\u00fczg\u00fcn bir uyku \u00e7ekmeniz i\u00e7in 12 y\u00f6ntem\u2026<\/p>\n

1. HAREKET ETMEY\u0130N<\/b><\/p>\n

Wilson, daha iyi bir uyku i\u00e7in \u00f6nerdi\u011fi ilk madde i\u00e7in, \u201cS\u00f6ylemesi yapmaktan daha kolay ama uyuyamama konusunda endi\u015felenmek i\u015fleri daha da k\u00f6t\u00fcle\u015ftirecek.\u201d
<\/span>
\u201cIs\u0131 nedeniyle d\u00f6n\u00fcp durman\u0131z sizi daha s\u0131cak, daha terli bir \u2018\u00e7\u0131lg\u0131nl\u0131\u011fa\u2019 sokacak. Ne kadar sakin olursan\u0131z, uykuya dalma olas\u0131l\u0131\u011f\u0131n\u0131z o kadar artar.\u201d diyor.<\/span><\/p>\n

\"\"<\/p>\n

2. SICAK B\u0130R BANYO YAPIN<\/b><\/p>\n

Kula\u011fa tuzak gibi gelse de, \u0131l\u0131k ya da s\u0131cak suda y\u0131kanmak asl\u0131nda v\u00fccudunuzun \u0131s\u0131 d\u00fczenleyici sistemini harekete ge\u00e7irerek \u00e7ekirdek s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcrebilir.<\/span><\/p>\n

El ve ayaklar\u0131m\u0131za kan dola\u015f\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r.\u00a0<\/span>Bu, daha serin hissetmenize ve rahat bir uykuya dalman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/p>\n

Banyo yapmak zor geliyorsa yatmadan \u00f6nce bir su \u015fi\u015fesini \u0131l\u0131k suyla doldurun ve ayaklar\u0131n\u0131z\u0131 \u00fczerine dinlendirin, ayn\u0131 i\u015fi g\u00f6r\u00fcr.<\/span><\/p>\n

3. B\u0130LEKLER\u0130N\u0130Z\u0130 YALAYIN<\/b><\/p>\n

Bilekleri so\u011fuk su veya buz k\u00fcpleriyle so\u011futman\u0131n v\u00fccut \u0131s\u0131s\u0131n\u0131 d\u00fc\u015f\u00fcrece\u011fi uzun zamand\u0131r biliniyor.<\/span><\/p>\n

Ellerimiz ve ayaklar\u0131m\u0131z gibi bileklerimizde de deri y\u00fczeyine yak\u0131n \u0131s\u0131y\u0131 h\u0131zl\u0131 bir \u015fekilde d\u0131\u015far\u0131 atan kan damarlar\u0131 bulunur. <\/span>Bileklerinizi yalamak kula\u011fa tuhaf gelse de, h\u0131zl\u0131 hareket eden nem, yataktan kalkman\u0131za gerek kalmadan uykuya dalman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/p>\n

4. YATAK ARKADA\u015eI<\/b><\/p>\n

S\u0131caklarda yaln\u0131z uyuman\u0131n terleme n\u00f6betlerini uzak tutmaya yard\u0131mc\u0131 oldu\u011fu ortaya \u00e7\u0131kt\u0131. O nedenle iyi uyumak i\u00e7in bo\u015f odan\u0131z varsa, kullan\u0131n.\u00a0<\/span><\/p>\n

E\u011fer yaln\u0131z uyumak, partnerinizle aran\u0131z\u0131 bozuyorsa, daha iyi bir gece uykusu i\u00e7in \u0131s\u0131y\u0131 uzakla\u015ft\u0131rmak ve birbirinizden uzak tutmak i\u00e7in ayr\u0131 yorganlar kullanmay\u0131 deneyin.<\/span><\/p>\n

5. CEN\u0130N POZ\u0130SYONUNDA UYUYUN<\/b><\/p>\n

Uyurken serin kalmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, en iyi uyuma stili cenin pozisyonudur.\u00a0<\/span><\/p>\n

S\u0131rt\u00fcst\u00fc yatmak kaslar\u0131n gerilmesine neden olur ve d\u00f6nmek i\u00e7in daha s\u0131k uyanman\u0131za neden olur ve bu hareketler sizi daha s\u0131cak yapar.<\/span><\/p>\n

6. KIYAFETLER<\/b><\/p>\n

E\u011fer yaz aylar\u0131nda serinleme y\u00f6nteminiz soyunmaksa, tekrar d\u00fc\u015f\u00fcn\u00fcn.\u00a0<\/span>\u00c7\u0131plak olmak, t\u00fcm terin \u00e7ar\u015faflara s\u0131zd\u0131\u011f\u0131 anlam\u0131na gelir.<\/span><\/p>\n

\u00c7\u00f6z\u00fcm, teri v\u00fccudunuzdan uzakla\u015ft\u0131racak ve \u00e7ar\u015faflar\u0131n\u0131z\u0131 kuru tutacak tek kat hafif pamuklu veya bambu kuma\u015f giymektir.<\/span><\/p>\n

\"\"<\/p>\n

7. B\u0130TK\u0130 G\u00dcC\u00dc<\/b><\/p>\n

\u0130\u00e7 mekan bitkilerinin yatak odan\u0131z\u0131 serinletebilece\u011fini biliyor muydunuz?\u00a0<\/span>Bitkiler s\u0131cak havay\u0131 emer ve atmosfer \u0131s\u0131nd\u0131k\u00e7a genellikle fazla suyu yapraklar\u0131ndan salarlar.\u00a0<\/span>Sonu\u00e7 olarak kendilerini, oday\u0131 ve sizi so\u011futurlar.<\/span><\/p>\n

8. DU\u015e YER\u0130NE DEODORANT<\/b><\/p>\n

Baz\u0131 deodorantlar\u0131n asl\u0131nda g\u00f6zeneklerinizi t\u0131kayabilece\u011fini ve terlemeyi \u00f6nleyebilece\u011fini biliyor muydunuz?\u00a0<\/span>Teorik olarak, v\u00fccudunuz so\u011fuyamayaca\u011f\u0131 i\u00e7in ne kadar \u00e7ok t\u0131kan\u0131rsa o kadar \u0131s\u0131n\u0131rs\u0131n\u0131z.<\/span><\/p>\n

Temiz ve tazelenmi\u015f hissetmek i\u00e7in yatmadan \u00f6nce \u0131l\u0131k bir du\u015f al\u0131n.<\/span><\/p>\n

9. ODADAK\u0130 SER\u0130NL\u0130\u011e\u0130 BULUN<\/b><\/p>\n

S\u0131caklarda serinletici bir esintiyi herkes sever.\u00a0<\/span>Ancak bir pencere veya kap\u0131n\u0131n yan\u0131nda uyumak, duyular\u0131n\u0131z\u0131 g\u00fcr\u00fclt\u00fcye, g\u00f6lgelere ve ge\u00e7en arabalar\u0131n parlak \u0131\u015f\u0131klar\u0131na a\u00e7\u0131k b\u0131rak\u0131r.<\/span><\/p>\n

M\u00fcmk\u00fcnse, duyular\u0131n\u0131z\u0131 korumak i\u00e7in yata\u011f\u0131n\u0131z\u0131 hareket ettirin ve odan\u0131zdaki en uzun duvara yerle\u015ftirin, b\u00f6ylece pencereyi a\u00e7\u0131k tutabilirsiniz.\u00a0<\/span>Ek ses yal\u0131t\u0131m\u0131 i\u00e7in baz\u0131 kulak t\u0131ka\u00e7lar\u0131n\u0131 da kullanabilirsiniz.<\/span><\/p>\n

10. TAVAN PENCERES\u0130N\u0130 A\u00c7IN<\/b><\/p>\n

Yaz\u0131n \u00e7at\u0131 kat\u0131na \u00e7\u0131kmak \u00e7o\u011fu zaman saunaya girmek gibi hissettirebilir.\u00a0<\/span>Bununla birlikte, tavan pencerenizi a\u00e7\u0131k tutmak, en iyi \u0131s\u0131 hilesidir.<\/span><\/p>\n

Bunu yaparak, evdeki s\u0131cak havan\u0131n yukar\u0131 do\u011fru hareket etmesini ve \u00e7at\u0131da hapsolmas\u0131n\u0131 te\u015fvik edecektir.\u00a0<\/span>Sonu\u00e7ta s\u0131cak hava y\u00fckselir.<\/span><\/p>\n

11. \u00c7AR\u015eAFINIZI DONDURMAYIN<\/b><\/p>\n

Baz\u0131 insanlar so\u011fuk bir gece uykusu i\u00e7in \u00e7ar\u015faflar\u0131n\u0131z\u0131 yatmadan \u00f6nce dondurucuya koyman\u0131z\u0131 tavsiye ediyor.\u00a0<\/span><\/p>\n

Wilson, ise bunu yapmaman\u0131z\u0131 \u00f6neriyor.\u00a0<\/span>A\u015f\u0131r\u0131 so\u011fuk v\u00fccudunuzu \u015fok edecek ve sizi daha uyan\u0131k yapacakt\u0131r.<\/span><\/p>\n

So\u011fuk birka\u00e7 dakika i\u00e7in bir rahatlama olabilir, ancak sonra uyanacaks\u0131n\u0131z. Ayr\u0131ca kimse \u0131slak zeminde uyumaktan ho\u015flanmaz.<\/span><\/p>\n

12. VANT\u0130LAT\u00d6R\u00dcN Y\u00d6N\u00dc<\/b><\/p>\n

T\u00fcm gece bir vantilat\u00f6r\u00fcn y\u00fcz\u00fcn\u00fcze esmesi ve b\u00fct\u00fcn gece \u00fczerinize esen t\u00fcm o havayla uyumak kolay de\u011fil.<\/span><\/p>\n

Etraf\u0131n\u0131zdaki daha so\u011fuk havay\u0131 \u00fcflemek i\u00e7in geceleri fanlar\u0131 sizden uza\u011fa (makul bir mesafeden) odaya sokun.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Havalar\u0131n \u0131s\u0131nmas\u0131yla birlikte sa\u011fl\u0131kl\u0131 bir gece uykusu uyumak her zamankinden zor hale gelebilir. Uyku uzman\u0131 James Wilson, dikkat edilmesi gerekenleri s\u0131ralad\u0131.<\/p>\n","protected":false},"author":1,"featured_media":105787,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[1867,2882,2881,1425,2411],"class_list":["post-105786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gece","tag-isi","tag-serin","tag-sicak","tag-uyku"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/105786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=105786"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/105786\/revisions"}],"predecessor-version":[{"id":105788,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/105786\/revisions\/105788"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/105787"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=105786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=105786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=105786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}