{"id":6097,"date":"2022-05-12T11:04:40","date_gmt":"2022-05-12T08:04:40","guid":{"rendered":"https:\/\/blog.naramaxx.com\/?p=6097"},"modified":"2022-05-12T18:15:14","modified_gmt":"2022-05-12T15:15:14","slug":"uyumak-ve-uyanmak-icin-en-iyi-zaman-nedir","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/uyumak-ve-uyanmak-icin-en-iyi-zaman-nedir\/","title":{"rendered":"Uyumak ve Uyanmak \u0130\u00e7in En \u0130yi Zaman Nedir?"},"content":{"rendered":"<p>&#8220;\u0130deal&#8221; bir d\u00fcnyada, erken yat\u0131p erken kalkma l\u00fcks\u00fcne sahip olursunuz, \u00f6n\u00fcn\u00fczdeki verimli bir g\u00fcn i\u00e7in tamamen dinlenmi\u015f olursunuz.<\/p>\n<p>Ancak i\u015f g\u00f6revleri veya \u00e7ocuk bak\u0131m\u0131 gibi baz\u0131 taahh\u00fctler, \u201cerken yat\u0131p erken kalkmak\u201d felsefesine ba\u011fl\u0131 kalmay\u0131 zorla\u015ft\u0131rabilir. Konu uyku oldu\u011funda dikkate al\u0131nmas\u0131 gereken belki de iki \u00f6nemli husus vard\u0131r: Ald\u0131\u011f\u0131n\u0131z uyku miktar\u0131 ve zaman i\u00e7indeki tutarl\u0131l\u0131k. Karanl\u0131kta yatmak, yeterince dinlenmenizi sa\u011flarken uykuya dalman\u0131z\u0131 kolayla\u015ft\u0131r\u0131r. Potansiyel sa\u011fl\u0131k sonu\u00e7lar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olmak i\u00e7in d\u00fczenli olarak do\u011fru miktarda uyku almak da \u00f6nemlidir. Kendi uyku program\u0131n\u0131z i\u00e7in tavsiye ar\u0131yorsan\u0131z, ideal uyku i\u00e7in a\u015fa\u011f\u0131daki y\u00f6nergeleri g\u00f6z \u00f6n\u00fcnde bulundurun.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-6098\" src=\"https:\/\/blog.naramaxx.com\/wp-content\/uploads\/1-19.jpeg\" alt=\"\" width=\"194\" height=\"259\" \/><\/p>\n<h3><strong>En \u0130yi Uyku Saatleri<\/strong><\/h3>\n<p>\u0130deal olarak, insanlar daha erken yatmal\u0131 ve sabah erken saatlerde uyanmal\u0131d\u0131r. Bu model, uyku d\u00fczenimizi g\u00fcne\u015finkiyle uyarlamak i\u00e7in biyolojik e\u011filimlerimizle e\u015fle\u015fir. G\u00fcn bat\u0131m\u0131ndan sonra do\u011fal olarak daha uykulu oldu\u011funuzu g\u00f6rebilirsiniz. Kesin zaman, sabahlar\u0131 ne zaman uyand\u0131\u011f\u0131n\u0131za ba\u011fl\u0131d\u0131r. Bir di\u011fer husus, gecelik ihtiyac\u0131n\u0131z olan uyku miktar\u0131d\u0131r.<\/p>\n<p>Sirkadiyen ritmimiz nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/p>\n<p>Sirkadiyen ritim, beyninizin do\u011fal uyku-uyan\u0131kl\u0131k program\u0131n\u0131 tan\u0131mlayan bir terimdir. \u0130\u00e7 saatimiz gibi. Herkes 24 saatlik bir s\u00fcre i\u00e7inde belirli zamanlarda uyan\u0131kl\u0131kta do\u011fal d\u00fc\u015f\u00fc\u015fler ve artan uyan\u0131kl\u0131k ya\u015far. \u0130nsanlar\u0131n en uykulu olduklar\u0131 iki noktada: 13:00 aras\u0131. ve \u00f6\u011fleden sonra 3 ve sabah 2 ile sabah 4 aras\u0131nda. Ald\u0131\u011f\u0131n\u0131z uyku kalitesi ne kadar iyi olursa, g\u00fcnd\u00fczleri \u00f6nemli \u00f6l\u00e7\u00fcde uyku hali ya\u015fama olas\u0131l\u0131\u011f\u0131n\u0131z o kadar d\u00fc\u015f\u00fck olur.<\/p>\n<p>Sirkadiyen ritim ayn\u0131 zamanda do\u011fal yatma saatinizi ve sabah uyanma programlar\u0131n\u0131z\u0131 da belirler. Her g\u00fcn ayn\u0131 saatte yat\u0131p ayn\u0131 saatte uyanmaya al\u0131\u015ft\u0131\u011f\u0131n\u0131zda, beyniniz bu programa uyum sa\u011flar. Sonunda, kendinizi geceleri kolayca yatarken ve alarm saatinizden hemen \u00f6nce herhangi bir sorun ya\u015famadan uyan\u0131rken bulabilirsiniz. D\u00fczensiz vardiyalarda \u00e7al\u0131\u015f\u0131rsan\u0131z veya hafta boyunca farkl\u0131 zamanlarda yata\u011fa giderseniz, sirkadiyen ritminiz dengesiz olabilir. Bu, g\u00fcnd\u00fcz uykulu d\u00f6nemlere neden olabilir.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-6099\" src=\"https:\/\/blog.naramaxx.com\/wp-content\/uploads\/2-19.jpeg\" alt=\"\" width=\"615\" height=\"409\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-19.jpeg 615w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-19-300x200.jpeg 300w\" sizes=\"(max-width: 615px) 100vw, 615px\" \/><\/p>\n<p><strong>Ne kadar uykuya ihtiyac\u0131m\u0131z var?<\/strong><\/p>\n<p>\u00c7o\u011fu uzman, yeti\u015fkinlerin gece ba\u015f\u0131na en az 7 saat uyumas\u0131n\u0131 tavsiye eder. \u0130\u015fte ya\u015f\u0131n\u0131za g\u00f6re alman\u0131z gereken ortalama uyku miktar\u0131n\u0131n bir d\u00f6k\u00fcm\u00fc:<\/p>\n<p>Ya\u015f \u00d6nerilen uyku miktar\u0131<\/p>\n<p>0\u20133 ay 14\u201317 saat toplam<\/p>\n<p>4-12 ay 12-16 saat toplam<\/p>\n<p>1-2 y\u0131l 11-14 saat toplam<\/p>\n<p>3\u20135 y\u0131l toplam 10\u201313 saat<\/p>\n<p>9\u201312 y\u0131l 9\u201312 saat toplam<\/p>\n<p>13-18 ya\u015f toplam 8-10 saat<\/p>\n<p>18-60 ya\u015f, gecelik en az 7 saat<\/p>\n<p>61-64 ya\u015f 7-9 saat gecelik<\/p>\n<p>65 ya\u015f ve \u00fcst\u00fc, gecelik 7-8 saat<\/p>\n<p>0 saniye 0 saniye Hacim 0%<\/p>\n<div id=\"attachment_6100\" style=\"width: 564px\" class=\"wp-caption alignnone\"><img aria-describedby=\"caption-attachment-6100\" loading=\"lazy\" class=\" wp-image-6100\" src=\"https:\/\/blog.naramaxx.com\/wp-content\/uploads\/3-16.jpeg\" alt=\"\" width=\"554\" height=\"554\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-16.jpeg 700w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-16-300x300.jpeg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-16-150x150.jpeg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-16-120x120.jpeg 120w\" sizes=\"(max-width: 554px) 100vw, 554px\" \/><p id=\"caption-attachment-6100\" class=\"wp-caption-text\">Woman sleeping in bed &#8212; Image by \u00a9 deux\/Corbis<\/p><\/div>\n<h3><strong>Yeterince uyumaman\u0131n yan etkileri<\/strong><\/h3>\n<p>G\u00fcnd\u00fcz uyku hali ya\u015f\u0131yorsan\u0131z, geceleri yeterince uyumad\u0131\u011f\u0131n\u0131z\u0131n bir i\u015faretidir. Ayr\u0131ca kazalar, sinirlilik ve unutkanl\u0131k ya\u015fayabilirsiniz. D\u00fczenli olarak yeterli uyku almamak da daha uzun vadeli sa\u011fl\u0131k sonu\u00e7lar\u0131na yol a\u00e7abilir. Bunlar \u015funlar\u0131 i\u00e7erir:<\/p>\n<p>&nbsp;<\/p>\n<p>daha s\u0131k hastalanmak<\/p>\n<p>y\u00fcksek tansiyon (hipertansiyon)<\/p>\n<p>\u015feker hastal\u0131\u011f\u0131<\/p>\n<p>kalp hastal\u0131\u011f\u0131<\/p>\n<p>obezite<\/p>\n<p>depresyon<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-6101\" src=\"https:\/\/blog.naramaxx.com\/wp-content\/uploads\/4-15.jpeg\" alt=\"\" width=\"450\" height=\"300\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/4-15.jpeg 450w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/4-15-300x200.jpeg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<h3><strong>Fazla Uyuman\u0131n Yan Etkileri<\/strong><\/h3>\n<p>Yeterince uyumaman\u0131n yan etkileri uzun s\u00fcredir saptanm\u0131\u015f olsa da, ara\u015ft\u0131rmac\u0131lar art\u0131k \u00e7ok fazla uykunun sa\u011fl\u0131k \u00fczerindeki sonu\u00e7lar\u0131n\u0131 ara\u015ft\u0131r\u0131yorlar. Kendinizi d\u00fczenli olarak 8 ila 9 saatten fazla uykuya ve belki de bu miktar\u0131n \u00fczerine kestirmeye ihtiya\u00e7 duyuyorsan\u0131z, \u00e7ok fazla uyuyor olabilirsiniz.<\/p>\n<p>\u00c7ok fazla uyumak, \u00e7ok az uyumakla ayn\u0131 yan etkilerin \u00e7o\u011funa yol a\u00e7abilir:<\/p>\n<p>depresyon<\/p>\n<p>sinirlilik<\/p>\n<p>kardiyovask\u00fcler sorunlar<\/p>\n<p>Bununla birlikte, bu t\u00fcr etkiler her zaman \u00e7ok fazla uyuma eyleminin kendisine atfedilmeyebilir. \u0130htiyac\u0131n\u0131z olan fazla uyku, bunun yerine ilgili bir altta yatan sa\u011fl\u0131k durumunun bir i\u015fareti olabilir.<\/p>\n<p>&nbsp;<\/p>\n<p>Olas\u0131l\u0131klardan baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>\n<p>endi\u015fe<\/p>\n<p>depresyon<\/p>\n<p>uyku apnesi<\/p>\n<p>Parkinson hastal\u0131\u011f\u0131<\/p>\n<p>\u015feker hastal\u0131\u011f\u0131<\/p>\n<p>kalp hastal\u0131\u011f\u0131<\/p>\n<p>obezite<\/p>\n<p>tiroid bozukluklar\u0131<\/p>\n<p>ast\u0131m<\/p>\n<p>&nbsp;<\/p>\n<h3>Ne Zaman Uyumal\u0131y\u0131m?<\/h3>\n<p>Gece uyumak i\u00e7in en iyi zaman, ya\u015f grubunuz i\u00e7in \u00f6nerilen uyku \u00f6nerisine ula\u015fabilece\u011finiz bir zaman dilimidir.<\/p>\n<p>Sabah uyanman\u0131z ve 7 saat geriye do\u011fru sayman\u0131za\u00a0 ba\u011fl\u0131 olarak program\u0131n\u0131z i\u00e7in en iyi yatma zaman\u0131n\u0131 bulabilirsiniz.<\/p>\n<p>\u00d6rne\u011fin, sabah 6&#8217;da kalkman\u0131z gerekiyorsa, saat 11&#8217;den \u00f6nce dinlenmeyi d\u00fc\u015f\u00fcnmelisiniz.<\/p>\n<p>Di\u011fer bir anahtar da, hafta sonlar\u0131 bile her gece uygulayabilece\u011finiz bir uyku program\u0131 bulmakt\u0131r. Hafta sonlar\u0131 ge\u00e7 saatlere kadar uyumak ve uyumak, \u00e7al\u0131\u015fma haftas\u0131 boyunca i\u015finize geri d\u00f6nmenizi zorla\u015ft\u0131rabilir.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;\u0130deal&#8221; bir d\u00fcnyada, erken yat\u0131p erken kalkma l\u00fcks\u00fcne sahip olursunuz, \u00f6n\u00fcn\u00fczdeki verimli bir g\u00fcn i\u00e7in tamamen dinlenmi\u015f olursunuz. Ancak i\u015f g\u00f6revleri veya \u00e7ocuk bak\u0131m\u0131 gibi baz\u0131 taahh\u00fctler, \u201cerken yat\u0131p erken kalkmak\u201d felsefesine ba\u011fl\u0131 kalmay\u0131 zorla\u015ft\u0131rabilir. Konu uyku oldu\u011funda dikkate al\u0131nmas\u0131 gereken belki de iki \u00f6nemli husus vard\u0131r: Ald\u0131\u011f\u0131n\u0131z uyku miktar\u0131 ve zaman i\u00e7indeki tutarl\u0131l\u0131k. Karanl\u0131kta [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":6102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[1580,10,3],"tags":[1940,398,1939,1941],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Uyumak ve Uyanmak \u0130\u00e7in En \u0130yi Zaman Nedir? - NaraMaxx Fashion Blog+<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.naramaxx.com\/EskiBlog\/uyumak-ve-uyanmak-icin-en-iyi-zaman-nedir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uyumak ve Uyanmak \u0130\u00e7in En \u0130yi Zaman Nedir? - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"&#8220;\u0130deal&#8221; bir d\u00fcnyada, erken yat\u0131p erken kalkma l\u00fcks\u00fcne sahip olursunuz, \u00f6n\u00fcn\u00fczdeki verimli bir g\u00fcn i\u00e7in tamamen dinlenmi\u015f olursunuz. Ancak i\u015f g\u00f6revleri veya \u00e7ocuk bak\u0131m\u0131 gibi baz\u0131 taahh\u00fctler, \u201cerken yat\u0131p erken kalkmak\u201d felsefesine ba\u011fl\u0131 kalmay\u0131 zorla\u015ft\u0131rabilir. Konu uyku oldu\u011funda dikkate al\u0131nmas\u0131 gereken belki de iki \u00f6nemli husus vard\u0131r: Ald\u0131\u011f\u0131n\u0131z uyku miktar\u0131 ve zaman i\u00e7indeki tutarl\u0131l\u0131k. 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