{"id":3299,"date":"2018-04-07T15:48:37","date_gmt":"2018-04-07T12:48:37","guid":{"rendered":"http:\/\/www.cpapmerkezi.com\/?p=3299"},"modified":"2018-04-07T15:48:37","modified_gmt":"2018-04-07T12:48:37","slug":"iyi-bir-gece-uykusu-icin-yararli-ipuclari","status":"publish","type":"post","link":"https:\/\/www.cpapmerkezi.com\/blog\/iyi-bir-gece-uykusu-icin-yararli-ipuclari.html","title":{"rendered":"\u0130yi Bir Gece Uykusu \u0130\u00e7in Yararl\u0131 \u0130pu\u00e7lar\u0131"},"content":{"rendered":"

Bu basit ipu\u00e7lar\u0131n\u0131 takip ederek uyku iyile\u015ftirilmesi deneyin.<\/span><\/p>\n

Yap\u0131lmas\u0131 Gerekenler:<\/span><\/p>\n

Tutarl\u0131 uyku al\u0131\u015fkanl\u0131klar\u0131 edinin. Her g\u00fcn ayn\u0131 saatte yat\u0131p ayn\u0131 saatte kalkmak v\u00fccudunuzun daha iyi bir programlama yapmas\u0131na ve d\u00fczenli bir uyku uyuman\u0131za neden olur.<\/span><\/p>\n

Ki\u015fisel uyku ihtiya\u00e7lar\u0131n\u0131za \u00f6nem verin. \u0130yi bir gece uykusu en az 6 saat en \u00e7ok 8 saat olmal\u0131d\u0131r.<\/span><\/p>\n

G\u00fcn \u0131\u015f\u0131\u011f\u0131yla uyanmay\u0131 kendinize prensip edinin. G\u00fcn \u0131\u015f\u0131\u011f\u0131 v\u00fccutta melatonin denilen bir hormonun sal\u0131nmas\u0131 sa\u011flayarak en do\u011fru zamanda uyanman\u0131z\u0131 sa\u011flar.<\/span><\/p>\n

Rahat bir uyku ortam\u0131 olu\u015fturun. Yatak odan\u0131z serin, sessiz, sakin ve rahat olmas\u0131na \u00f6zen g\u00f6sterin.<\/span><\/p>\n

Yap\u0131lmamas\u0131 Gerekenler:<\/span><\/p>\n

Ak\u015famlar\u0131 kafein t\u00fcketmeyin. Uyumadan \u00f6nce \u00e7ay, kola, kahve ve hatta \u00e7ikolatadan ka\u00e7\u0131n\u0131n.<\/span><\/p>\n

Yatmadan \u00f6nce sigara ve alkol i\u00e7meyin.\u00a0Alkol uykuya\u00a0dalman\u0131za\u00a0yard\u0131mc\u0131 olabilir, ancak gece boyunca iyi bir uyku uyuyabilmeniz i\u00e7in gerekli olan yollar\u0131 olumsuz etkiler.<\/span><\/p>\n

Yatakta TV izlemeyin. Yata\u011f\u0131n\u0131zda yemek yemekten, bir \u015feyler i\u00e7mekten ve kitap okumaktan sak\u0131n\u0131n; yata\u011f\u0131n\u0131z\u0131 sadece uykuyla ili\u015fkilendirin.<\/span><\/p>\n

G\u00fcn i\u00e7erisinde \u015fekerlemelerden ka\u00e7\u0131n\u0131n. G\u00fcn i\u00e7erisinde uyuklaman\u0131z gece iyi bir uyku uyuman\u0131za engel olacakt\u0131r.<\/span><\/p>\n

E\u011fer her yolu deniyor fakat hala iyi bir uyku alamad\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, siz de farkl\u0131 problemler olu\u015fmu\u015f olabilir. Bunun i\u00e7in doktorunuza dan\u0131\u015f\u0131n. Uyku apnesinden \u015f\u00fcpheleniyorsan\u0131z Online Uyku Apne Testini <\/a>\u00e7\u00f6zebilirsiniz.<\/span><\/p>\n

Bu yaz\u0131 Respirox Uyku ve Solunum Cihazlar\u0131<\/a> katk\u0131lar\u0131yla haz\u0131rlanm\u0131\u015ft\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tutarl\u0131 uyku al\u0131\u015fkanl\u0131klar\u0131 edinin. Her g\u00fcn ayn\u0131 saatte yat\u0131p ayn\u0131 saatte kalkmak v\u00fccudunuzun daha iyi bir programlama yapmas\u0131na ve d\u00fczenli bir uyku uyuman\u0131za neden olur.<\/p>\n","protected":false},"author":1,"featured_media":3305,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1885,1846,1944],"tags":[2060,2061,1851,1883,1884],"class_list":["post-3299","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respirox","category-tedavi-ipuclari","category-uyku","tag-gece-uykusu","tag-iyi-uyku","tag-respirox","tag-uyku","tag-uyku-apne"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/posts\/3299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/comments?post=3299"}],"version-history":[{"count":0,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/posts\/3299\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/media?parent=3299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/categories?post=3299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/tags?post=3299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}