![\"\"](\"https:\/\/blog.vivense.com\/wp-content\/uploads\/2023\/02\/Screen-Shot-2023-02-22-at-11.26.39-2-819x1024.png\")
<\/figure><\/div>\n\n\nG\u00fcndelik hayat\u0131n beraberinde getirdi\u011fi sorumluluklar, stres ve yo\u011fun tempo nedeniyle zaman zaman uykuya dalmakta, kaliteli bir uyku \u00e7ekmekte ya da uyku d\u00fczeni olu\u015fturmakta zorlanabilirsin. Uykuya dalmay\u0131 kolayla\u015ft\u0131ran \u015feyler, elbette yaln\u0131zca koyunlar\u0131 saymaktan ibaret de\u011fil. Uyku konforunu ve kaliteni art\u0131rmak i\u00e7in ba\u015fvurabilece\u011fin baz\u0131 ipu\u00e7lar\u0131n\u0131 derledik. <\/p>\n\n\n\n
\n
\n1) 4-7-8 Nefes Tekni\u011fi<\/strong><\/h3>\n\n\n\n
1) 4-7-8 Nefes Tekni\u011fi<\/strong><\/h3>\n\n\n\n4-7-8 nefes tekni\u011fi, 4 saniye boyunca nefes al\u0131p, bu nefesi 7 saniye tuttuktan sonra 8 saniye boyunca vererek uygulan\u0131r. Bu tekni\u011fi arka arkaya birka\u00e7 defa tekrarlad\u0131\u011f\u0131nda, uykuya ge\u00e7i\u015fin h\u0131zlanacakt\u0131r.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n
2) Teknolojiden Uzak<\/strong><\/h3>\n\n\n\nYata\u011fa girerken t\u00fcm teknolojiden ar\u0131nd\u0131\u011f\u0131na emin olmal\u0131s\u0131n. Uykuya ge\u00e7mek i\u00e7in Instagram’dan yard\u0131m almak, yaln\u0131zca uykuya ge\u00e7i\u015f s\u00fcrecini yava\u015flatacak, kaliteli bir uyku uyumana engel olacakt\u0131r.<\/p>\n\n\n\n
3) Uyku Rutini <\/strong><\/h3>\n\n\n\n\u0130yi bir uyku i\u00e7in rutin olu\u015fturmak olduk\u00e7a \u00f6nemli. Uyuma ve uyanma saatlerinin m\u00fcmk\u00fcn oldu\u011funca d\u00fczenli olmas\u0131 biyolojik ritmin bozulmas\u0131n\u0131 da engelliyor. Bu sayede d\u00fczenli bir uyku rutini olu\u015fturup, geceleri uykuya ge\u00e7i\u015fi s\u00fcrecini h\u0131zland\u0131rabilirsin.<\/p>\n\n\n\n
4) Beslenme D\u00fczeni<\/strong><\/h3>\n\n\n\nV\u00fccutta \u015feker seviyesindeki art\u0131\u015f ve azal\u0131\u015flar uykuya dalmada zorlu\u011fa ya da uyku b\u00f6l\u00fcnmesine yol a\u00e7abiliyor. Uyku saatinden 2-3 saat \u00f6nce meyveler de dahil olmak \u00fczere, \u015fekerle ili\u015fkinin kesilmesi, rahat bir gece ge\u00e7irmek isteyenler i\u00e7in dikkat edilmesi gereken maddeler aras\u0131nda.<\/p>\n\n\n\n
5) Y\u0131llar\u0131n Takti\u011fi<\/strong><\/h3>\n\n\n\n\u00c7ok eski bir teknik olsa da, koyunlar\u0131 saymak uykuya dalmak i\u00e7in hala g\u00fczel bir yol. Ancak 1-2-3-4… \u015feklinde koyunlar\u0131 sayman\u0131n pek bir yarar\u0131 yok. \u00c7\u00fcnk\u00fc koyunlar\u0131 sayman\u0131n as\u0131l amac\u0131 zihnimizi kurcalayan d\u00fc\u015f\u00fcncelerden kurtulmak. Bu y\u00fczden koyunlar\u0131 100’den geriye 3’er 5’er sayabilir, bu sayede konsantrasyonunu ba\u015fka yerlere \u00e7ekebilirsin.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmenin temel gerekliliklerinden biri de kaliteli ve d\u00fczenli bir uykudan ge\u00e7iyor. \u0130yi bir uykunun zihinsel ve fiziksel sa\u011fl\u0131\u011f\u0131 ve de hayat…<\/p>\n","protected":false},"author":2,"featured_media":9425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[62,57,58,61,63],"yoast_head":"\n
Uykuya H\u0131zl\u0131 Dalman\u0131 Sa\u011flayacak 5 \u0130pucu | Vivense 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:\/\/www.vivense.com\/blog\/uykuya-hizli-dalmani-saglayacak-5-ipucu\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uykuya H\u0131zl\u0131 Dalman\u0131 Sa\u011flayacak 5 \u0130pucu | Vivense Blog\" \/>\n<meta property=\"og:description\" content=\"Sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmenin temel gerekliliklerinden biri de kaliteli ve d\u00fczenli bir uykudan ge\u00e7iyor. \u0130yi bir uykunun zihinsel ve fiziksel sa\u011fl\u0131\u011f\u0131 ve de hayat…\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vivense.com\/blog\/uykuya-hizli-dalmani-saglayacak-5-ipucu\/\" \/>\n<meta property=\"og:site_name\" content=\"Vivense Blog\" 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Yata\u011fa girerken t\u00fcm teknolojiden ar\u0131nd\u0131\u011f\u0131na emin olmal\u0131s\u0131n. Uykuya ge\u00e7mek i\u00e7in Instagram’dan yard\u0131m almak, yaln\u0131zca uykuya ge\u00e7i\u015f s\u00fcrecini yava\u015flatacak, kaliteli bir uyku uyumana engel olacakt\u0131r.<\/p>\n\n\n\n
3) Uyku Rutini <\/strong><\/h3>\n\n\n\n\u0130yi bir uyku i\u00e7in rutin olu\u015fturmak olduk\u00e7a \u00f6nemli. Uyuma ve uyanma saatlerinin m\u00fcmk\u00fcn oldu\u011funca d\u00fczenli olmas\u0131 biyolojik ritmin bozulmas\u0131n\u0131 da engelliyor. Bu sayede d\u00fczenli bir uyku rutini olu\u015fturup, geceleri uykuya ge\u00e7i\u015fi s\u00fcrecini h\u0131zland\u0131rabilirsin.<\/p>\n\n\n\n
4) Beslenme D\u00fczeni<\/strong><\/h3>\n\n\n\nV\u00fccutta \u015feker seviyesindeki art\u0131\u015f ve azal\u0131\u015flar uykuya dalmada zorlu\u011fa ya da uyku b\u00f6l\u00fcnmesine yol a\u00e7abiliyor. Uyku saatinden 2-3 saat \u00f6nce meyveler de dahil olmak \u00fczere, \u015fekerle ili\u015fkinin kesilmesi, rahat bir gece ge\u00e7irmek isteyenler i\u00e7in dikkat edilmesi gereken maddeler aras\u0131nda.<\/p>\n\n\n\n
5) Y\u0131llar\u0131n Takti\u011fi<\/strong><\/h3>\n\n\n\n\u00c7ok eski bir teknik olsa da, koyunlar\u0131 saymak uykuya dalmak i\u00e7in hala g\u00fczel bir yol. Ancak 1-2-3-4… \u015feklinde koyunlar\u0131 sayman\u0131n pek bir yarar\u0131 yok. \u00c7\u00fcnk\u00fc koyunlar\u0131 sayman\u0131n as\u0131l amac\u0131 zihnimizi kurcalayan d\u00fc\u015f\u00fcncelerden kurtulmak. Bu y\u00fczden koyunlar\u0131 100’den geriye 3’er 5’er sayabilir, bu sayede konsantrasyonunu ba\u015fka yerlere \u00e7ekebilirsin.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmenin temel gerekliliklerinden biri de kaliteli ve d\u00fczenli bir uykudan ge\u00e7iyor. \u0130yi bir uykunun zihinsel ve fiziksel sa\u011fl\u0131\u011f\u0131 ve de hayat…<\/p>\n","protected":false},"author":2,"featured_media":9425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[62,57,58,61,63],"yoast_head":"\n
Uykuya H\u0131zl\u0131 Dalman\u0131 Sa\u011flayacak 5 \u0130pucu | Vivense 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:\/\/www.vivense.com\/blog\/uykuya-hizli-dalmani-saglayacak-5-ipucu\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uykuya H\u0131zl\u0131 Dalman\u0131 Sa\u011flayacak 5 \u0130pucu | Vivense Blog\" \/>\n<meta property=\"og:description\" content=\"Sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmenin temel gerekliliklerinden biri de kaliteli ve d\u00fczenli bir uykudan ge\u00e7iyor. \u0130yi bir uykunun zihinsel ve fiziksel sa\u011fl\u0131\u011f\u0131 ve de hayat…\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vivense.com\/blog\/uykuya-hizli-dalmani-saglayacak-5-ipucu\/\" \/>\n<meta property=\"og:site_name\" content=\"Vivense Blog\" 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V\u00fccutta \u015feker seviyesindeki art\u0131\u015f ve azal\u0131\u015flar uykuya dalmada zorlu\u011fa ya da uyku b\u00f6l\u00fcnmesine yol a\u00e7abiliyor. Uyku saatinden 2-3 saat \u00f6nce meyveler de dahil olmak \u00fczere, \u015fekerle ili\u015fkinin kesilmesi, rahat bir gece ge\u00e7irmek isteyenler i\u00e7in dikkat edilmesi gereken maddeler aras\u0131nda.<\/p>\n\n\n\n