{"id":11334,"date":"2019-09-19T16:32:44","date_gmt":"2019-09-19T13:32:44","guid":{"rendered":"https:\/\/new.digital.biz.tr\/?p=11334"},"modified":"2023-07-31T16:20:22","modified_gmt":"2023-07-31T13:20:22","slug":"uykusuzluk-insomnia-nedir-belirtileri-ve-tedavi-yontemleri-nelerdir","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/uykusuzluk-insomnia-nedir-belirtileri-ve-tedavi-yontemleri-nelerdir\/","title":{"rendered":"Uykusuzluk (Insomnia) Nedir? Belirtileri ve Tedavi Y\u00f6ntemleri Nelerdir?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11334\" class=\"elementor elementor-11334 elementor-7330\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4febafb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4febafb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b9b88cd\" data-id=\"b9b88cd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-325a2b8 elementor-widget elementor-widget-text-editor\" data-id=\"325a2b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>UYKUSUZLUK \u2013 Uyuyam\u0131yorum! <\/b><span style=\"font-weight: 400;\"><br \/><\/span><\/p><p>Ki\u015finin genel sa\u011fl\u0131\u011f\u0131n\u0131 ve ya\u015fam kalitesini etkileyen uyku s\u00fcresinin k\u0131salmas\u0131 insomnia yani <strong>uykusuzluk hastal\u0131\u011f\u0131 <\/strong>olarak bilinir. Yayg\u0131n bir uyku bozuklu\u011fu olan <strong>uykusuzluk sorunu<\/strong>, ki\u015finin uykuya dalmas\u0131n\u0131 engeller. Uykusuzluk, uykuya dalmada g\u00fc\u00e7l\u00fck, beklenenden erken uyanma ve derin uyuyamama, uyand\u0131\u011f\u0131nda uykulu hissetme gibi sorunlara neden olur. Bu a\u00e7\u0131dan <strong>insomnia<\/strong>, ki\u015finin uyumas\u0131n\u0131 engelleyen bir uyku bozuklu\u011fudur. Kaliteli ve yeterli uyku uyuyamayan ki\u015filer kendilerini yorgun hissedebilir ve uyanabilirler. Yeterli uyku ki\u015fiden ki\u015fiye de\u011fi\u015fir ancak yeti\u015fkinlerin 6 ile 8 saat aras\u0131nda uyumas\u0131 gerekir. Yine yeti\u015fkinlerde stres ve travma nedeniyle uykusuzluk (akut) ya\u015fanabilir ve bu durum ge\u00e7ici olarak devam edebilir. Bununla birlikte, bir aydan uzun s\u00fcredir (kronik) bir uyku bozuklu\u011funuz varsa, m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede bir doktora g\u00f6r\u00fcnmeniz \u00f6nerilir.<\/p><h2><strong>Uykusuzluk Nedir?<\/strong><\/h2><p>\u0130nsomnia olarak da bilinen <strong>uykusuzluk hastal\u0131\u011f\u0131<\/strong>, ki\u015finin uykuya dalmas\u0131n\u0131 ve uykuda kalmas\u0131n\u0131 engelleyen yayg\u0131n bir uyku bozuklu\u011fudur. Uykusuzluk, uyand\u0131\u011f\u0131n\u0131zda sizi yorar. Ayr\u0131ca ki\u015finin fiziksel ve ruhsal sa\u011fl\u0131\u011f\u0131 da bu durumdan etkilenir. Bu a\u00e7\u0131dan <strong>uykusuzluk zararlar\u0131 <\/strong>olduk\u00e7a fazlad\u0131r. Uykusuzluk, akut ve kronik olmak \u00fczere iki farkl\u0131 kategoriye ayr\u0131lmaktad\u0131r. Aniden geli\u015fen ve kendi kendine ge\u00e7en akut uykusuzluk, \u00e7o\u011fu insan\u0131n ya\u015fam\u0131 boyunca ya\u015famas\u0131 muhtemel bir durumdur. Kronik uykusuzluk ile ki\u015fi g\u00fcnler veya haftalarca uyku sorunlar\u0131 ya\u015fayabilir. Bu durum daha \u00e7ok ki\u015finin stres d\u00fczeyine ve g\u00fcn i\u00e7inde ald\u0131\u011f\u0131 travmaya ba\u011fl\u0131d\u0131r. Ancak kullan\u0131lan baz\u0131 ila\u00e7lar ve ki\u015finin genel sa\u011fl\u0131\u011f\u0131 da akut uykusuzlu\u011fa neden olabilir. Buna kar\u015f\u0131l\u0131k, kronik uykusuzluk daha uzun s\u00fcrer. Bu insanlar en az \u00fc\u00e7 ay boyunca haftada en az \u00fc\u00e7 kez uykusuzluk \u00e7ekerler. Uykusuzluk fizyolojik ve\/veya \u00e7evresel ve psikolojik fakt\u00f6rlerden kaynaklanabilir. Bunun sonucunda ise <strong>uykusuzluk zararlar\u0131 <\/strong>ile kar\u015f\u0131 kar\u015f\u0131ya kal\u0131n\u0131r.<br \/><br \/><\/p><p><strong>Uykusuzluk sorunu<\/strong> sadece bir ki\u015finin enerji seviyelerini d\u00fc\u015f\u00fcrmekle kalmaz, ayn\u0131 zamanda ruh halini, sa\u011fl\u0131\u011f\u0131, \u00fcretkenli\u011fi ve ya\u015fam kalitesini de de\u011fi\u015ftirir. Uyku miktar\u0131 ki\u015fiden ki\u015fiye de\u011fi\u015fmekle birlikte yeti\u015fkinlerin genellikle 6 ila 8 saat uykuya ihtiyac\u0131 vard\u0131r. Bazen bir\u00e7ok insan g\u00fcnler veya haftalarca s\u00fcren akut uykusuzluk ataklar\u0131 ya\u015far. A\u011f\u0131rl\u0131kl\u0131 olarak stres ve travmatik olaylar\u0131n neden oldu\u011fu bu durum k\u0131sa s\u00fcreli ve ge\u00e7icidir. Bununla birlikte, baz\u0131 insanlar bir aydan fazla s\u00fcren uykusuzluktan muzdariptir. Kronik <strong>uykusuzluk hastal\u0131\u011f\u0131<\/strong> olarak tan\u0131mlanan bu durumun temel nedeni uykusuzlu\u011fun kendisi olabilir. Alternatif olarak, kullan\u0131lan ilaca, ki\u015finin genel sa\u011fl\u0131\u011f\u0131na ve di\u011fer bir\u00e7ok fakt\u00f6re ba\u011fl\u0131 olabilir. Ba\u015fka bir deyi\u015fle, uykusuzlu\u011fa neden olan bir\u00e7ok fakt\u00f6r vard\u0131r. Mevcut uykusuzlu\u011fun kronik uykusuzluk olarak tan\u0131mlanabilmesi i\u00e7in, ki\u015finin en az \u00fc\u00e7 ay boyunca haftada en az \u00fc\u00e7 kez uykusuzluk semptomlar\u0131na sahip olmas\u0131 gerekir.<\/p><h2><strong>Uykusuzluk Belirtileri Nelerdir?<\/strong><\/h2><p>Hastal\u0131\u011f\u0131n tan\u0131m\u0131 semptomlara dayanmaktad\u0131r. Bu a\u00e7\u0131dan <strong>uykusuzluk sorunu<\/strong> ya\u015fam kalitenizi etkiliyorsa mutlaka doktorunuzla konu\u015fman\u0131z \u00f6nemlidir. Ancak kronik uykusuzluk ve akut uykusuzluk genellikle birbirine kar\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 i\u00e7in \u00e7o\u011fu zaman insanlar doktora gitmez veya durumlar\u0131n\u0131 geciktirmeyi tercih eder. Uyku v\u00fccut i\u00e7in \u00e7ok \u00f6nemli bir ihtiya\u00e7t\u0131r. Bu a\u00e7\u0131dan <strong>uykusuzluk hastal\u0131\u011f\u0131<\/strong> sadece hastan\u0131n psikolojisini etkilemekle kalmaz, daha sonra tehlikeli hastal\u0131klara da yol a\u00e7abilir. Uyku bozuklu\u011funun bir \u015fekli olan uykusuzlu\u011fun baz\u0131 belirtileri \u015fu \u015fekilde s\u0131ralanabilir:<\/p><ul><li>Uykuya dalmada g\u00fc\u00e7l\u00fck<\/li><li>Beklenenden erken uyanma<\/li><li>Uykudan sonra artan enerji<\/li><li>Sinir ve sald\u0131rgan olma<\/li><li>G\u00fcnd\u00fcz yorgunlu\u011fu ve halsizlik<\/li><li>Uyum g\u00fc\u00e7l\u00fc\u011f\u00fc ve konsantre olma<\/li><li>Olaylar\u0131 hat\u0131rlamada g\u00fc\u00e7l\u00fck<\/li><li>G\u00fcnd\u00fcz uyku hali<\/li><li>Uyku kayg\u0131s\u0131<\/li><li>Hata ve kaza art\u0131\u015f\u0131<\/li><li>Hiperaktivite<\/li><li>Duygudurum bozukluklar\u0131<\/li><li>Anksiyete ve depresyon<\/li><\/ul><h2><strong>Uykusuzluk Neden Olur?<\/strong><\/h2><p><strong>Uykusuzluk sorunu <\/strong>pek \u00e7ok nedene dayal\u0131d\u0131r. Yeti\u015fkinler zaman zaman uykusuzluk ya\u015fayabilir ve 10 ki\u015fiden 1&#8217;i kronik uykusuzluktan \u015fikayet eder. <strong>Uykusuzluk hastal\u0131\u011f\u0131<\/strong> kad\u0131nlarda erkeklere g\u00f6re iki kat daha s\u0131kt\u0131r ve ya\u015fl\u0131larda gen\u00e7lere g\u00f6re daha s\u0131k g\u00f6r\u00fcl\u00fcr. Bu a\u00e7\u0131dan bu ki\u015filerde <strong>uykusuzluk zararlar\u0131 <\/strong>ile daha \u00e7ok kar\u015f\u0131la\u015f\u0131l\u0131r. Uykusuzluk bir\u00e7ok nedenden dolay\u0131 geli\u015febilir. Insomnia&#8217;ya neden olan durumlardan baz\u0131lar\u0131 \u015funlard\u0131r:<\/p><ul><li>Uykusuzlu\u011fa neden olabilecek hastal\u0131klar (huzursuz bacak sendromu)<\/li><li>Uyu\u015fturucu kullan\u0131m\u0131<\/li><li>Duygusal veya fiziksel a\u011fr\u0131<\/li><li>G\u00fcr\u00fclt\u00fc, hafif s\u0131cakl\u0131k veya a\u015f\u0131r\u0131 s\u0131cakl\u0131k<\/li><li>Depresyon<\/li><li>Tiroid hastal\u0131\u011f\u0131<\/li><li>Psikolojik nedenler<\/li><li>Kronik stres<\/li><li>Jet lag<\/li><\/ul><p><span style=\"font-weight: 400;\">Son birka\u00e7 y\u0131ld\u0131r pek \u00e7ok insan\u0131n ciddi anlamda uyku problemleri ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcyorum. Uyumak, enerjimizi t\u0131pk\u0131 bir telefon gibi \u015farj etti\u011fimiz bir eylem oldu\u011fu i\u00e7in, uykusuzluk problemi \u00e7ekenler bu enerjiden mahrum kal\u0131yor. Uyuyarak enerji y\u00fckleyemeyen ki\u015filer ise g\u00fcn i\u00e7inde yeterince i\u015flevli olam\u0131yor. <\/span><span style=\"font-weight: 400;\"><br \/><\/span><b><br \/><\/b><span style=\"font-weight: 400;\">\u0130\u015fte bu y\u00fczden, uykusuzlu\u011fun <\/span><b>neden oldu\u011funu<\/b> <span style=\"font-weight: 400;\">ve<\/span> <b>bu konuda neler yap\u0131labilece\u011fini <\/b><span style=\"font-weight: 400;\">herkesin anlamas\u0131n\u0131 istiyorum!<\/span><\/p><ul><li style=\"font-weight: 400;\"><b>Fiziksel Nedenler<br \/><\/b><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">Genellikle toksik &amp; a\u011f\u0131r yiyecekler (et, k\u0131zartmalar vb.) t\u00fcketmek ve yeterince hareket etmemek, uykusuzluk \u00fczerinde b\u00fcy\u00fck, d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden daha fazla bir etkiye sahiptir. Siz hareket etmedi\u011finizde, v\u00fccut g\u00fcn boyu depolanan negatif enerjiyi serbest b\u0131rakamaz ve g\u00fcn i\u00e7inde a\u011f\u0131r g\u0131dalar t\u00fcketti\u011finizde, t\u00fcm enerji sindirim g\u00f6revlerine y\u00f6nelir.<\/span><\/li><li><b>Zihinsel Nedenler<\/b>Ne yaz\u0131k ki aile, ayr\u0131l\u0131klar, bo\u015fanma, \u00e7ocuklar, patron, para, vb. gibi ge\u00e7mi\u015f sorunlar\u0131 d\u00fc\u015f\u00fcnmeden duramay\u0131z. B\u00fct\u00fcn bunlar akl\u0131m\u0131z\u0131 fazla d\u00fc\u015f\u00fcnme ile me\u015fgul ederek, iyi bir uyku i\u00e7in rahatlaman\u0131n \u00f6n\u00fcne ge\u00e7er.<\/li><\/ul><ul><li><b>Ruhsal Nedenler<\/b>D\u00fcnyan\u0131n her yerinde kesinlikle bizi uyan\u0131k tutan bir enerji de\u011fi\u015fimi bulunuyor. \u00a0\u00a0\u00a0\u00c7o\u011fumuz bunu hissediyoruz. Ruhumuz da bu de\u011fi\u015fime ayak uydurmaya \u00e7al\u0131\u015f\u0131yor. Siz de sabah 3:00 civar\u0131nda uyan\u0131k m\u0131s\u0131n\u0131z?<\/li><\/ul><h2><strong>Uykusuzluk Hastal\u0131\u011f\u0131 Te\u015fhisi Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/h2><p><strong>Uykusuzluk sorunu<\/strong> \u00e7ekti\u011finizi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, durumu geciktirmemek i\u00e7in m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede doktorunuza g\u00f6r\u00fcnmelisiniz. \u00c7\u00fcnk\u00fc <strong>uykusuzluk zararlar\u0131 <\/strong>hayat\u0131n\u0131z\u0131n her alan\u0131nda sizi takip eder. Doktorunuz t\u0131bbi ge\u00e7mi\u015finizi dinleyecek ve uykusuzlu\u011funuzun olas\u0131 nedenlerini arayacakt\u0131r. E\u011fer uykusuzlu\u011fun nedeni bilinmiyorsa, bu duruma neden olabilecek t\u0131bbi sorunlar ve bunlar\u0131n belirtilerini bulabilmek ad\u0131na fizik muayene yap\u0131l\u0131r. Uykusuzlu\u011fa neden olabilecek altta yatan hastal\u0131\u011f\u0131 ara\u015ft\u0131r\u0131rken tiroid sorunlar\u0131na da bak\u0131l\u0131r. Bu a\u00e7\u0131dan gerekirse, MR gibi y\u00fcksek \u00e7\u00f6z\u00fcn\u00fcrl\u00fckl\u00fc g\u00f6r\u00fcnt\u00fcleme teknikleri kullan\u0131labilir. Uykusuzlu\u011fun net bir \u015fekilde te\u015fhis edilmesi i\u00e7in doktorlar hastan\u0131n uyku klini\u011finden bir hafta, iki hafta veya bir gece boyunca izleyecekleri bir uyku d\u00fczeni \u00e7izelgesi isteyebilirler. Bu nedenle gece uyan\u0131k oldu\u011funuz saati, nefes hareketlerinizi, beyin dalgalar\u0131n\u0131z\u0131 ve bedensel aktivitenizi izleyebilir ve kaydedebilirsiniz. <strong>Uykusuzluk hastal\u0131\u011f\u0131<\/strong>, ba\u015flama s\u00fcresine ve s\u0131kl\u0131\u011f\u0131na g\u00f6re de\u011fi\u015febilir. <strong>Uykusuzluk sorunu<\/strong> k\u0131sa s\u00fcreli (akut uykusuzluk) veya uzun s\u00fcreli (kronik uykusuzluk) olabilir.<\/p><h2><strong>Uykusuzluk Tedavisi Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/h2><p>Uykusuzlu\u011fun en yayg\u0131n bi\u00e7imlerinden biri psikofizyolojik uykusuzluktur. Genellikle toksik &amp; a\u011f\u0131r yiyecekler (et, k\u0131zartmalar vb.) t\u00fcketmek ve yeterince hareket etmemek, uykusuzluk \u00fczerinde b\u00fcy\u00fck, d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden daha fazla bir etkiye sahiptir. Siz hareket etmedi\u011finizde, v\u00fccut g\u00fcn boyu depolanan negatif enerjiyi serbest b\u0131rakamaz ve g\u00fcn i\u00e7inde a\u011f\u0131r g\u0131dalar t\u00fcketti\u011finizde, t\u00fcm enerji sindirim g\u00f6revlerine y\u00f6nelir ve uyku kalitesi d\u00fc\u015fer.<\/p><p>Zihnin yans\u0131t\u0131c\u0131 ve rahat olmad\u0131\u011f\u0131 durumlar da uykusuzlu\u011fa neden olur. Ne yaz\u0131k ki aile, ayr\u0131l\u0131klar, bo\u015fanma, \u00e7ocuklar, patron, para, vb. gibi ge\u00e7mi\u015f sorunlar\u0131 d\u00fc\u015f\u00fcnmeden duramay\u0131z. B\u00fct\u00fcn bunlar akl\u0131m\u0131z\u0131 fazla d\u00fc\u015f\u00fcnme ile me\u015fgul ederek, iyi bir uyku i\u00e7in rahatlaman\u0131n \u00f6n\u00fcne ge\u00e7er.<\/p><p>Uykusuzlu\u011fa neden olan ruhsal nedenlerin ba\u015f\u0131nda stres, gelir. Psikofizyolojik uykusuzluk stresli olaylar meydana geldi\u011finde ortaya \u00e7\u0131kar. Ancak baz\u0131 insanlar stresli olay bittikten sonra normal uyku d\u00fczenine d\u00f6nerler. Strese ba\u011fl\u0131 olarak ortaya \u00e7\u0131kan uykusuzluk sorunlar\u0131, bir doktor taraf\u0131ndan re\u00e7ete edilen, ya\u015fam\u0131 de\u011fi\u015ftiren ila\u00e7larla tedavi edilebilir. Akut uykusuzluk olarak da bilinen k\u0131sa s\u00fcreli uykusuzluk sorunlar\u0131 tedavi gerektirmeyebilir.<\/p><p>Kronik uykusuzluk tedavisi \u00f6ncelikle uykusuzlu\u011fa neden olan altta yatan sa\u011fl\u0131k sorunlar\u0131n\u0131 ele almal\u0131d\u0131r. Uyku ila\u00e7lar\u0131 ve insomnia tedavisi sonras\u0131nda uykusuzluk devam ederse, psikolojik de\u011ferlendirme gerekebilir. Alternatif olarak, akut uykusuzluk gev\u015feme egzersizi, diyet ve uyku k\u0131s\u0131tlamas\u0131 ile tedavi edilebilir. Bu teknikler \u00e7ok zaman ve \u00e7aba gerektirir. Ancak doktorunuz taraf\u0131ndan \u00f6nerilen basit de\u011fi\u015fiklikler ve egzersiz, daha normal bir uyku d\u00fczenine kavu\u015fman\u0131za ve uykusuzlukla ba\u015fa \u00e7\u0131kman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p><h2><b>Yetersiz Uykunun Sonu\u00e7lar\u0131<\/b><\/h2><p><span style=\"font-weight: 400;\">\u00a0Sirkadiyen Ritim, insan\u0131n biyolojik aktivitesinin 24 saatlik periyodik d\u00f6nemidir. Sirkadiyen ritmi yetersiz uyku ile bozdu\u011funuzda, sisteminizde y\u00fcksek kan bas\u0131nc\u0131, a\u00e7l\u0131k hormonlar\u0131 ve kan \u015fekerinde d\u00fczensizlik, gen ifadesinde iltihaplanman\u0131n artmas\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k eksitabilitesi, diyabet, kanser riski, stres <\/span><span style=\"font-weight: 400;\">7<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">\u00a0ve pek \u00e7ok olumsuz sonu\u00e7 ortaya \u00e7\u0131kmaya ba\u015flar. T\u0131pk\u0131, normalde derin uyku s\u0131ras\u0131nda hipofiz bezi taraf\u0131ndan salg\u0131lanan b\u00fcy\u00fcme hormonu \u00fcretimine m\u00fcdahale edilmesi sonucu ortaya \u00e7\u0131kan erken ya\u015flanma gibi.<\/span><b><\/b><\/p><h2><strong>Daha Rahat bir Uyku i\u00e7in Do\u011fal \u00c7\u00f6z\u00fcmler<\/strong><strong><br \/><\/strong><b><\/b><\/h2><p><b>Temiz beslenme \u2013 Erken yenen ak\u015fam yeme\u011fi<br \/><\/b><span style=\"font-weight: 400;\">Daha fazla oranda alkali ve do\u011fal yiyecek t\u00fcketmek ve ak\u015fam yeme\u011fini yatmadan en az 3 saat \u00f6nce yemek sindirim sisteminizin gece boyunca yorulmas\u0131n\u0131 \u00f6nler ve b\u00f6ylece daha iyi uyursunuz. GDO, MSG ve katk\u0131 maddeleri i\u00e7eren toksik yiyecekler yemek biyokimyam\u0131za zarar verir ve metabolizmam\u0131z\u0131 bozar.<\/span><\/p><p><b>\u00c7\u0131plak uyumak<br \/><\/b><span style=\"font-weight: 400;\">\u00c7\u0131plak uyumay\u0131 deneyebilirsiniz. \u00c7\u0131plak uyuman\u0131n sizin i\u00e7in iyi olmas\u0131n\u0131n ana nedeni, elbiselerin v\u00fccudun do\u011fal termoreg\u00fclasyonun \u00f6n\u00fcne ge\u00e7mesi ihtimalidir.<\/span><\/p><p><span style=\"font-weight: 400;\">Kesintisiz bir gece uykusunun tad\u0131n\u0131 \u00e7\u0131karmak, v\u00fccudunuzu serin tutmaktan ge\u00e7er. Pijamalar\u0131 uykuya dahil etmek v\u00fccudunuzun s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 etkileyebilir. Pijamalar fazla s\u0131caklaman\u0131za sebep olarak, uykunuzu engelleyen ve sizi uyand\u0131ran, rahats\u0131z edici gece terlemelerine neden olabilir.<br \/><\/span><b><br \/><\/b><b>Aromaterapi &#8211; Lavanta<\/b><b><br \/><\/b><b>Lavanta<\/b><span style=\"font-weight: 400;\">, uyumaya yard\u0131mc\u0131 olmak i\u00e7in kullan\u0131lan en pop\u00fcler ve en etkili kokudur. Bu koku, v\u00fccudu uykuya haz\u0131rlamak i\u00e7in sinir sistemini gev\u015fetmeye, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye ve kalp at\u0131\u015f h\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olan, yat\u0131\u015ft\u0131r\u0131c\u0131 bir etkiye sahiptir. Yast\u0131\u011f\u0131n\u0131za p\u00fcsk\u00fcrterek kullanabilirsiniz.<\/span><\/p><p><b>A\u011f\u0131r battaniye<br \/><\/b><span style=\"font-weight: 400;\">Yap\u0131lan bir ara\u015ft\u0131rma sonucu, battaniyelerin alt\u0131nda daha g\u00fcvende hissetti\u011finiz tespit edildi. Bu ara\u015ft\u0131rma sonucunda battaniyelerin, bireylerin daha rahat ve g\u00fcvenli bir \u015fekilde uyumas\u0131na yard\u0131m etti\u011fi kabul edildi ve bu bireylerde <\/span><b>uyku <\/b><span style=\"font-weight: 400;\">kalitesinin daha y\u00fcksek oldu\u011fu g\u00f6r\u00fcld\u00fc\u011f\u00fc.<\/span><b> A\u011f\u0131r battaniyeler<\/b><span style=\"font-weight: 400;\"> \u00fczerine yap\u0131lan ara\u015ft\u0131rmalar seyrek olmas\u0131na ra\u011fmen, ara\u015ft\u0131rmac\u0131lar derin bas\u0131n\u00e7 stim\u00fclasyonunun yeti\u015fkinleri ve anksiyeteye, otizme ve dikkat bozukluklar\u0131na sahip \u00e7ocuklar\u0131 sakinle\u015ftirdi\u011fini s\u00f6ylemekte.<\/span><\/p><p><b>Il\u0131k du\u015f<br \/><\/b><span style=\"font-weight: 400;\">Sizi rahatlat\u0131r ve bedeninizi uykuya haz\u0131rlar.<br \/><\/span><span style=\"font-weight: 400;\"><br \/><\/span><b>Tam karanl\u0131k<br \/><\/b><span style=\"font-weight: 400;\">En k\u00fc\u00e7\u00fck miktarda \u0131\u015f\u0131k bile uykunuzu etkileyebilir. Yani odan\u0131z\u0131 tamamen karanl\u0131k tutun. Ara\u015ft\u0131rmac\u0131lar, k\u00f6r insanlarda 20 mg melatonin bulundu\u011funu s\u00f6yl\u00fcyor!<\/span><\/p><p><b>Melatonin haplar\u0131<br \/><\/b><span style=\"font-weight: 400;\">Melatonin takviyesi kullanabilirsiniz. Ger\u00e7ek etkiyi g\u00f6rmek i\u00e7in art arda 2-3 hafta kullanman\u0131z gerekir. Takviyeleri 3-5 mg ila 20 mg gibi artan miktarlarda kullanabilirsiniz!<\/span><\/p><p><b>Dijital cihaz veya elektronikler yok<br \/><\/b><span style=\"font-weight: 400;\">Bu cihazlar pineal bezinizin melatonin ve serotonin \u00fcretimini bozabilir ve neredeyse t\u00fcm kronik hastal\u0131klar\u0131n merkezinde yer alan mitokondriyal hasar ve i\u015flev bozuklu\u011funa \u00f6nemli derecede katk\u0131 sa\u011flar. Yani art\u0131k yatak odas\u0131nda televizyon, bilgisayar veya telefon ve alarm saati yok! <\/span><b>Y\u00fcksek alarml\u0131 saatler kullanmaktan ka\u00e7\u0131n\u0131n.<\/b><span style=\"font-weight: 400;\"> Aniden uyanmak v\u00fccudunuz i\u00e7in \u00e7ok streslidir.<\/span><\/p><p><b>Magnezyum<\/b><b><br \/><\/b><span style=\"font-weight: 400;\">V\u00fccuttaki gev\u015femeyi art\u0131r\u0131r ve sizi uyand\u0131rabilecek adale \u00e7ekilmelerini \u00f6nler. V\u00fccudumuzun ihtiya\u00e7 duydu\u011fu \u00e7ok \u00f6nemli bir mineraldir. Magnezyum eksikli\u011fi, metabolizmada depresyon, kab\u0131zl\u0131k vb. 27 farkl\u0131 sa\u011fl\u0131k durumuna neden olabilir.<\/span><\/p><p><b>Do\u011fru yast\u0131k ve \u015filte kullanmak<br \/><\/b><span style=\"font-weight: 400;\">Do\u011fru \u015filte ve yast\u0131\u011f\u0131 se\u00e7mek \u00f6nemlidir. \u00c7\u00fcnk\u00fc v\u00fccut pozisyonunuz uyku kalitenizi de fazlas\u0131yla etkiler. Bir\u00e7ok markan\u0131n bunun i\u00e7in iyi se\u00e7enekleri bulunmaktad\u0131r.<\/span><\/p><p><b>21-22<\/b><b> \u00b0<\/b><b>C<\/b><b>. s\u0131cakl\u0131k<br \/><\/b><span style=\"font-weight: 400;\">Uyudu\u011funuz oda \u00e7ok s\u0131cak ya da \u00e7ok so\u011fuk olmamal\u0131d\u0131r. \u0130deal s\u0131cakl\u0131k 21-22<\/span><span style=\"font-weight: 400;\"> \u00b0<\/span><span style=\"font-weight: 400;\">C<\/span><span style=\"font-weight: 400;\">.dir.<\/span><\/p><p><b>Sessizlik<br \/><\/b><span style=\"font-weight: 400;\">T\u0131pk\u0131 s\u0131cakl\u0131k ve \u0131\u015f\u0131k gibi, ses de sizi uyan\u0131k tutan, rahats\u0131z edici bir fakt\u00f6r olabilir. Ucuz bir \u00e7ifti kulak t\u0131kac\u0131 \u00e7o\u011fu g\u00fcr\u00fclt\u00fcy\u00fc ortadan kald\u0131rabilir.<\/span><\/p><p><b>22:00-22:30\u2019da uyumak<br \/><\/b><span style=\"font-weight: 400;\">Her gece saat 22:00-22:30 aras\u0131nda yatakta olmaya \u00e7al\u0131\u015f\u0131n. V\u00fccudunuz (\u00f6zellikle adrenal sisteminiz) saat 23:00 ile 01:00 aras\u0131nda yeniden \u015farj olur.<\/span><\/p><p><b>Brainwave Uygulamas\u0131 35 Binaural<br \/><\/b><span style=\"font-weight: 400;\">Beyninizi uyku hali olan alfa durumuna ge\u00e7irmeye yard\u0131mc\u0131 olan ses titre\u015fimleriyle yap\u0131lan bir uygulamad\u0131r.<\/span><\/p><p><b>\u0130\u00e7eceklerden ka\u00e7\u0131n\u0131n<\/b><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">Alkol ve kafein gibi rahats\u0131z edici maddeler ve hatta su bile tuvalete gitmek i\u00e7in uyanman\u0131za neden olabilir. Bu y\u00fczden yatmadan 2 saat \u00f6nce s\u0131v\u0131 almay\u0131 b\u0131rak\u0131n.<\/span><\/p><p><b>Kilo kayb\u0131<br \/><\/b><span style=\"font-weight: 400;\">Fazla kilolu olmak uyku apnesi riskini art\u0131rabilir ve bu da ciddi \u015fekilde uykunuzu bozabilir.<\/span><\/p><p><b>Melisa ve Papatya \u00e7ay\u0131<br \/><\/b><span style=\"font-weight: 400;\">Bu \u00e7aylar, uykuya yard\u0131mc\u0131 olabilecek yat\u0131\u015ft\u0131r\u0131c\u0131 etkilere sahiptir. Bu nedenle papatya \u00e7ay\u0131 genellikle yatmadan \u00f6nce i\u00e7ilir.<\/span><\/p><p><b>Rahatlat\u0131c\u0131 m\u00fczik<\/b><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">Yatmadan \u00f6nce a\u00e7aca\u011f\u0131n\u0131z hafif, rahatlat\u0131c\u0131 bir m\u00fczik size yard\u0131mc\u0131 olabilir. Baz\u0131 insanlar okyanus ya da orman sesi gibi do\u011fa seslerini uyumak i\u00e7in yat\u0131\u015ft\u0131r\u0131c\u0131 bulmaktad\u0131r.<\/span><\/p><p><b>Yin Yoga<br \/><\/b><span style=\"font-weight: 400;\">Kaslardaki gerilimi serbest b\u0131rak\u0131r ve kesinlikle daha p\u00fcr\u00fczs\u00fcz bir uykuya yard\u0131mc\u0131 olur.<\/span><\/p><p><b>Sirkadiyen saatinizi s\u0131f\u0131rlamak<br \/><\/b><span style=\"font-weight: 400;\">Ana saatinizi &#8220;ayarlamak&#8221; i\u00e7in sabah ve \/ veya \u00f6\u011fle saatleri, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kal\u0131n ve ayn\u0131 nedenden dolay\u0131 g\u00fcn bat\u0131m\u0131ndan sonra mavi \u0131\u015f\u0131ktan ka\u00e7\u0131n\u0131n.<\/span><\/p><p><b>G\u00fcnl\u00fck tutmak<br \/><\/b><span style=\"font-weight: 400;\">Daha iyi uyumak i\u00e7in, yatmadan \u00f6nce ertesi g\u00fcn ile ilgili d\u00fc\u015f\u00fcncelerinizi, hedeflerinizi yazarak zihninizi bo\u015faltabilirsiniz.<\/span><\/p><p>Mirey Yuhay<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-22b5c1b e-flex e-con-boxed e-con e-parent\" data-id=\"22b5c1b\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-32b647b elementor-widget elementor-widget-heading\" data-id=\"32b647b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Insomnia (Uykusuzluk) Hakk\u0131nda Merak Edilenler<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff7999d elementor-widget elementor-widget-accordion\" data-id=\"ff7999d\" data-element_type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2671\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2671\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia ka\u00e7 saat uyur?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2671\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2671\">Her ki\u015fi i\u00e7in yeterli olan uyku s\u00fcresi de\u011fi\u015fiklik g\u00f6sterebilir. Bu y\u00fczden uykusuzlu\u011fu tan\u0131mlayan net bir saat say\u0131s\u0131 yoktur.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2672\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2672\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia i\u00e7in ne yapmal\u0131?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2672\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2672\">\u0130yi bir uyku hijyeni ve uyku al\u0131\u015fkanl\u0131klar\u0131 ile uykusuzlu\u011fun \u00fcstesinden gelmeniz kolayla\u015facakt\u0131r. Uyuma ve uyanma saatlerinizi d\u00fczenli bir rutinde s\u00fcrd\u00fcrerek uykusuzlu\u011fu y\u00f6netebilirsiniz.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2673\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-2673\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia oldu\u011fumu nas\u0131l anlar\u0131m?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2673\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-2673\">\u0130nsomnia oldu\u011funuza bireysel olarak karar vermemek ve sa\u011fl\u0131k uzmanlar\u0131 ile do\u011fru bir te\u015fhise ula\u015fmak \u00f6nemlidir.\n\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2674\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-2674\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia ne zaman ge\u00e7er?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2674\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-2674\">Insomnia\u2019yi tedavi etmek uykuyu tetikleyen ila\u00e7lar\u0131 veya uykusuzluk i\u00e7in bili\u015fsel davran\u0131\u015f terapileri (CBT-i) ile sa\u011flan\u0131r. Sa\u011fl\u0131kl\u0131 ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri de baz\u0131 insanlarda insomnia semptomlar\u0131n\u0131 hafifletebilir.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2675\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-2675\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia tedavi edilmezse ne olur?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2675\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-2675\">Uykusuz kalmak, araba kullanmak gibi dikkat gerektiren i\u015fleri y\u00f6netememeye sebep olabilir ve tehlike yaratabilir. \n\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2676\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-2676\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia kal\u0131c\u0131 m\u0131?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2676\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-2676\">Bir\u00e7ok yeti\u015fkin hayatlar\u0131n\u0131n bir d\u00f6neminde g\u00fcnler veya haftalarca s\u00fcrebilen k\u0131sa s\u00fcreli (akut) uykusuzluk ya\u015far. Ancak baz\u0131 insanlar bir ay veya daha fazla s\u00fcren uzun s\u00fcreli (kronik) uykusuzluk ya\u015farlar. Uykusuzluk kronik ya da akut olmas\u0131 fark etmeksizin kal\u0131c\u0131 de\u011fildir.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2677\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-2677\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia tehlikeli mi?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2677\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-2677\">\u0130nsomnia, kalp krizi ve inme dahil olmak \u00fczere baz\u0131 ciddi hastal\u0131klar\u0131n olas\u0131l\u0131\u011f\u0131n\u0131 art\u0131rabilir.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2678\" class=\"elementor-tab-title\" data-tab=\"8\" role=\"button\" aria-controls=\"elementor-tab-content-2678\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">\u0130nsomnia kendili\u011finden ge\u00e7er mi?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2678\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"region\" aria-labelledby=\"elementor-tab-title-2678\">\u00c7o\u011fu insomnia durumu bir doktorun yard\u0131m\u0131 olmadan y\u00f6netilebilir. Fakat uykusuzlu\u011fun k\u00f6k sebebine ba\u011fl\u0131 olarak bu s\u00fcre\u00e7 farkl\u0131l\u0131k g\u00f6sterebilir.\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-2679\" class=\"elementor-tab-title\" data-tab=\"9\" role=\"button\" aria-controls=\"elementor-tab-content-2679\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Gece uyuyamamak hangi hastal\u0131\u011f\u0131n belirtisidir?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-2679\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"9\" role=\"region\" aria-labelledby=\"elementor-tab-title-2679\">\u0130nsomnia, kalp hastal\u0131\u011f\u0131, b\u00f6brek hastal\u0131\u011f\u0131, y\u00fcksek tansiyon, diyabet, obezite ve depresyon gibi bir\u00e7ok kronik sa\u011fl\u0131k sorunu ile ba\u011flant\u0131l\u0131 olabilir. <\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-26710\" class=\"elementor-tab-title\" data-tab=\"10\" role=\"button\" aria-controls=\"elementor-tab-content-26710\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">3 g\u00fcn boyunca Uyumazsak ne olur?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-26710\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"10\" role=\"region\" aria-labelledby=\"elementor-tab-title-26710\">3 g\u00fcn uykusuz kalman\u0131n ki\u015finin ruh hali ve bili\u015fi \u00fczerinde olumsuz etkileri olacakt\u0131r.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-26711\" class=\"elementor-tab-title\" data-tab=\"11\" role=\"button\" aria-controls=\"elementor-tab-content-26711\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Hangi Vitamin Eksikli\u011fi uykusuzlu\u011fa neden olur?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-26711\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"11\" role=\"region\" aria-labelledby=\"elementor-tab-title-26711\">D vitamini eksikli\u011fi uyku bozukluklar\u0131 riskini art\u0131rabilir.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-26712\" class=\"elementor-tab-title\" data-tab=\"12\" role=\"button\" aria-controls=\"elementor-tab-content-26712\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Gece uyuyamamak psikolojik mi?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-26712\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"12\" role=\"region\" aria-labelledby=\"elementor-tab-title-26712\">Insomnia gibi uyku problemleri genellikle stres, depresyon veya anksiyete gibi altta yatan problemlerle ba\u011flant\u0131l\u0131d\u0131r.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-26713\" class=\"elementor-tab-title\" data-tab=\"13\" role=\"button\" aria-controls=\"elementor-tab-content-26713\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Uyuyamayan bir insan ne yapmal\u0131?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-26713\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"13\" role=\"region\" aria-labelledby=\"elementor-tab-title-26713\"><p>Uyuyamad\u0131\u011f\u0131n\u0131zda yatakta kalmak ve uyumaya \u00e7al\u0131\u015fmak sizi daha da strese sokabilir. B\u00f6yle bir durumda yataktan kalkarak sizi uykuya haz\u0131rlayacak kitap okuma, meditasyon ve du\u015f almak gibi aktivitelerde bulunabilirsiniz.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<h3 id=\"elementor-tab-title-26714\" class=\"elementor-tab-title\" data-tab=\"14\" role=\"button\" aria-controls=\"elementor-tab-content-26714\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Beynin uykuya dalamamas\u0131 neden olur?<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t<div id=\"elementor-tab-content-26714\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"14\" role=\"region\" aria-labelledby=\"elementor-tab-title-26714\">Uykusuzlu\u011fun yayg\u0131n nedenleri aras\u0131nda stres, d\u00fczensiz uyku rutini, sa\u011fl\u0131ks\u0131z uyku al\u0131\u015fkanl\u0131klar\u0131, zihinsel problemler, fiziksel hastal\u0131klar ve a\u011fr\u0131, ila\u00e7lar, n\u00f6rolojik sorunlar ve belirli uyku bozukluklar\u0131 yer al\u0131r.<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia ka\\u00e7 saat uyur?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Her ki\\u015fi i\\u00e7in yeterli olan uyku s\\u00fcresi de\\u011fi\\u015fiklik g\\u00f6sterebilir. Bu y\\u00fczden uykusuzlu\\u011fu tan\\u0131mlayan net bir saat say\\u0131s\\u0131 yoktur.\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia i\\u00e7in ne yapmal\\u0131?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\\u0130yi bir uyku hijyeni ve uyku al\\u0131\\u015fkanl\\u0131klar\\u0131 ile uykusuzlu\\u011fun \\u00fcstesinden gelmeniz kolayla\\u015facakt\\u0131r. Uyuma ve uyanma saatlerinizi d\\u00fczenli bir rutinde s\\u00fcrd\\u00fcrerek uykusuzlu\\u011fu y\\u00f6netebilirsiniz.\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia oldu\\u011fumu nas\\u0131l anlar\\u0131m?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\\u0130nsomnia oldu\\u011funuza bireysel olarak karar vermemek ve sa\\u011fl\\u0131k uzmanlar\\u0131 ile do\\u011fru bir te\\u015fhise ula\\u015fmak \\u00f6nemlidir.\\n\\n\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia ne zaman ge\\u00e7er?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Insomnia\\u2019yi tedavi etmek uykuyu tetikleyen ila\\u00e7lar\\u0131 veya uykusuzluk i\\u00e7in bili\\u015fsel davran\\u0131\\u015f terapileri (CBT-i) ile sa\\u011flan\\u0131r. Sa\\u011fl\\u0131kl\\u0131 ya\\u015fam tarz\\u0131 de\\u011fi\\u015fiklikleri de baz\\u0131 insanlarda insomnia semptomlar\\u0131n\\u0131 hafifletebilir.\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia tedavi edilmezse ne olur?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Uykusuz kalmak, araba kullanmak gibi dikkat gerektiren i\\u015fleri y\\u00f6netememeye sebep olabilir ve tehlike yaratabilir. \\n\\n\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia kal\\u0131c\\u0131 m\\u0131?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Bir\\u00e7ok yeti\\u015fkin hayatlar\\u0131n\\u0131n bir d\\u00f6neminde g\\u00fcnler veya haftalarca s\\u00fcrebilen k\\u0131sa s\\u00fcreli (akut) uykusuzluk ya\\u015far. Ancak baz\\u0131 insanlar bir ay veya daha fazla s\\u00fcren uzun s\\u00fcreli (kronik) uykusuzluk ya\\u015farlar. Uykusuzluk kronik ya da akut olmas\\u0131 fark etmeksizin kal\\u0131c\\u0131 de\\u011fildir.\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia tehlikeli mi?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\\u0130nsomnia, kalp krizi ve inme dahil olmak \\u00fczere baz\\u0131 ciddi hastal\\u0131klar\\u0131n olas\\u0131l\\u0131\\u011f\\u0131n\\u0131 art\\u0131rabilir.\"}},{\"@type\":\"Question\",\"name\":\"\\u0130nsomnia kendili\\u011finden ge\\u00e7er mi?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\\u00c7o\\u011fu insomnia durumu bir doktorun yard\\u0131m\\u0131 olmadan y\\u00f6netilebilir. Fakat uykusuzlu\\u011fun k\\u00f6k sebebine ba\\u011fl\\u0131 olarak bu s\\u00fcre\\u00e7 farkl\\u0131l\\u0131k g\\u00f6sterebilir.\\n\"}},{\"@type\":\"Question\",\"name\":\"Gece uyuyamamak hangi hastal\\u0131\\u011f\\u0131n belirtisidir?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\\u0130nsomnia, kalp hastal\\u0131\\u011f\\u0131, b\\u00f6brek hastal\\u0131\\u011f\\u0131, y\\u00fcksek tansiyon, diyabet, obezite ve depresyon gibi bir\\u00e7ok kronik sa\\u011fl\\u0131k sorunu ile ba\\u011flant\\u0131l\\u0131 olabilir. \"}},{\"@type\":\"Question\",\"name\":\"3 g\\u00fcn boyunca Uyumazsak ne olur?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"3 g\\u00fcn uykusuz kalman\\u0131n ki\\u015finin ruh hali ve bili\\u015fi \\u00fczerinde olumsuz etkileri olacakt\\u0131r.\"}},{\"@type\":\"Question\",\"name\":\"Hangi Vitamin Eksikli\\u011fi uykusuzlu\\u011fa neden olur?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"D vitamini eksikli\\u011fi uyku bozukluklar\\u0131 riskini art\\u0131rabilir.\"}},{\"@type\":\"Question\",\"name\":\"Gece uyuyamamak psikolojik mi?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Insomnia gibi uyku problemleri genellikle stres, depresyon veya anksiyete gibi altta yatan problemlerle ba\\u011flant\\u0131l\\u0131d\\u0131r.\"}},{\"@type\":\"Question\",\"name\":\"Uyuyamayan bir insan ne yapmal\\u0131?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>Uyuyamad\\u0131\\u011f\\u0131n\\u0131zda yatakta kalmak ve uyumaya \\u00e7al\\u0131\\u015fmak sizi daha da strese sokabilir. B\\u00f6yle bir durumda yataktan kalkarak sizi uykuya haz\\u0131rlayacak kitap okuma, meditasyon ve du\\u015f almak gibi aktivitelerde bulunabilirsiniz.<\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Beynin uykuya dalamamas\\u0131 neden olur?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Uykusuzlu\\u011fun yayg\\u0131n nedenleri aras\\u0131nda stres, d\\u00fczensiz uyku rutini, sa\\u011fl\\u0131ks\\u0131z uyku al\\u0131\\u015fkanl\\u0131klar\\u0131, zihinsel problemler, fiziksel hastal\\u0131klar ve a\\u011fr\\u0131, ila\\u00e7lar, n\\u00f6rolojik sorunlar ve belirli uyku bozukluklar\\u0131 yer al\\u0131r.\"}}]}<\/script>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>UYKUSUZLUK \u2013 Uyuyam\u0131yorum! Ki\u015finin genel sa\u011fl\u0131\u011f\u0131n\u0131 ve ya\u015fam kalitesini etkileyen uyku s\u00fcresinin k\u0131salmas\u0131 insomnia yani uykusuzluk hastal\u0131\u011f\u0131 olarak bilinir. Yayg\u0131n bir uyku bozuklu\u011fu olan uykusuzluk sorunu, ki\u015finin uykuya dalmas\u0131n\u0131 engeller. Uykusuzluk, uykuya dalmada g\u00fc\u00e7l\u00fck, beklenenden erken uyanma ve derin uyuyamama, uyand\u0131\u011f\u0131nda uykulu hissetme gibi sorunlara neden olur. Bu a\u00e7\u0131dan insomnia, ki\u015finin uyumas\u0131n\u0131 engelleyen bir uyku [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":9891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[43,6441],"tags":[],"class_list":["post-11334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-lifestyle","category-zdorovyj-obraz-zhizni"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11334","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=11334"}],"version-history":[{"count":0,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11334\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/9891"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=11334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=11334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=11334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}