{"id":358,"date":"2025-01-15T15:03:20","date_gmt":"2025-01-15T12:03:20","guid":{"rendered":"https:\/\/evdershanem.com\/blog\/?p=358"},"modified":"2025-02-22T13:30:39","modified_gmt":"2025-02-22T10:30:39","slug":"sinav-senesinde-uyku-duzeninin-onemi","status":"publish","type":"post","link":"https:\/\/evdershanem.com\/blog\/sinav-senesinde-uyku-duzeninin-onemi\/","title":{"rendered":"S\u0131nav Senesinde Uyku D\u00fczeninin \u00d6nemi"},"content":{"rendered":"<h2><strong>S\u0131nav Senesinde Uyku D\u00fczeninin \u00d6nemi\u00a0<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/img.freepik.com\/free-photo\/girl-cons-mouth-yawns-wants-sleep-has-problem-insomnia-dressed-nightwear-soft-bear-hat-isolated-pink_273609-48921.jpg?uid=R182855339&amp;ga=GA1.1.659512967.1736507050&amp;semt=ais_tags_boosted\" alt=\"girl cons mouth yawns wants to sleep has problem of insomnia dressed in nightwear soft bear hat isolated on pink\" \/><\/p>\n<p>G\u00fcn i\u00e7inde ne kadar \u00e7al\u0131\u015f\u0131rsan\u0131z \u00e7al\u0131\u015f\u0131n<span class=\"diff--UX1Av\">,<\/span> <span class=\"diff--UX1Av\">b<\/span>a<span class=\"diff--UX1Av\">z\u0131 ko<\/span>n<span class=\"diff--UX1Av\">u<\/span>la<span class=\"diff--UX1Av\">r<\/span>\u0131 <span class=\"diff--UX1Av\">bi<\/span>r <span class=\"diff--UX1Av\">t\u00fcrl\u00fc anlamad\u0131\u011f\u0131n\u0131z\u0131 hissetti\u011finiz <\/span>oluyor mu? Ya da masa ba\u015f\u0131nda <span class=\"diff--UX1Av\">saatlerce otursan\u0131z da, kendinizi <\/span>ne kadar zorlarsan\u0131z zorlay\u0131n<span class=\"diff--UX1Av\">,<\/span> <span class=\"diff--UX1Av\">bir t\u00fcrl\u00fc <\/span>yeterince odaklanamad\u0131\u011f\u0131n\u0131z a<span class=\"diff--UX1Av\">n<\/span><span class=\"diff--UX1Av\">l<\/span>ar? \u00c7evrenizden gelen en k<span class=\"diff--UX1Av\">\u00fc\u00e7\u00fck<\/span> fikir ya da <span class=\"diff--UX1Av\">yorum bile sizi rahats\u0131z edecek bir noktaya getiriyor mu? <\/span><\/p>\n<p><span class=\"diff--UX1Av\">Sebebini tam olarak \u00e7\u00f6zemeseniz bile bir anda ortaya \u00e7\u0131kan ba\u015f a\u011fr\u0131lar\u0131n\u0131z, mide bulant\u0131lar\u0131n\u0131z, <\/span>i\u015ftahs\u0131zl\u0131\u011f\u0131n\u0131z, mutsuzlu\u011funuz ya da s<span class=\"diff--UX1Av\">in<\/span><span class=\"diff--UX1Av\">ir<\/span>l<span class=\"diff--UX1Av\">i<\/span><span class=\"diff--UX1Av\">li<\/span>\u011f<span class=\"diff--UX1Av\">i<\/span>n<span class=\"diff--UX1Av\">i<\/span>z<span class=\"diff--UX1Av\">l<\/span>e <span class=\"diff--UX1Av\">ba\u015fa \u00e7\u0131kmakta zorland\u0131\u011f\u0131n\u0131z zamanlar? Peki, t\u00fcm <\/span>bu durumlar\u0131n en b\u00fcy\u00fck <span class=\"diff--UX1Av\">n<\/span>e<span class=\"diff--UX1Av\">d<\/span>e<span class=\"diff--UX1Av\">n<\/span>lerinden birinin uyku d\u00fczenindeki bozukluk ol<span class=\"diff--UX1Av\">ab<\/span><span class=\"diff--UX1Av\">ilece<\/span>\u011f<span class=\"diff--UX1Av\">i<\/span>n<span class=\"diff--UX1Av\">i<\/span> s\u00f6ylesem, bu konuda ne d\u00fc\u015f\u00fcn\u00fcrd\u00fcn\u00fcz?<\/p>\n<p>YKS da<span class=\"diff--UX1Av\">hil<\/span> <span class=\"diff--UX1Av\">t<\/span>\u00fc<span class=\"diff--UX1Av\">m<\/span> s\u0131nava haz\u0131rl\u0131k s\u00fcreci, <span class=\"diff--UX1Av\">bir<\/span>\u00e7ok alanda denge <span class=\"diff--UX1Av\">k<\/span>u<span class=\"diff--UX1Av\">r<\/span>ma<span class=\"diff--UX1Av\">y<\/span>\u0131 ve <span class=\"diff--UX1Av\">bu <\/span>de<span class=\"diff--UX1Av\">n<\/span><span class=\"diff--UX1Av\">g<\/span>e<span class=\"diff--UX1Av\">yi<\/span> <span class=\"diff--UX1Av\">koru<\/span>m<span class=\"diff--UX1Av\">a<\/span>k <span class=\"diff--UX1Av\">i\u00e7in \u00e7aba g\u00f6stermeyi gerektiren zorlu <\/span>bir s\u00fcre\u00e7tir. <strong><span class=\"diff--UX1Av\">P<\/span>sikolojik<span class=\"diff--UX1Av\">,<\/span> <span class=\"diff--UX1Av\">a<\/span><span class=\"diff--UX1Av\">kad<\/span>em<span class=\"diff--UX1Av\">i<\/span>k<span class=\"diff--UX1Av\">,<\/span> bili\u015fsel <\/strong><span class=\"diff--UX1Av\">v<\/span>e <strong>sosyal anlamda<\/strong> <span class=\"diff--UX1Av\">h<\/span>e<span class=\"diff--UX1Av\">r<\/span> <span class=\"diff--UX1Av\">ala<\/span><span class=\"diff--UX1Av\">nda<\/span> <span class=\"diff--UX1Av\">de<\/span>n<span class=\"diff--UX1Av\">g<\/span><span class=\"diff--UX1Av\">e<\/span>d<span class=\"diff--UX1Av\">e<\/span> <span class=\"diff--UX1Av\">kalma<\/span>y<span class=\"diff--UX1Av\">a<\/span> <span class=\"diff--UX1Av\">\u00e7a<\/span><span class=\"diff--UX1Av\">l\u0131\u015f\u0131<\/span>r<span class=\"diff--UX1Av\">ke<\/span>n ba\u015far\u0131l\u0131 olma<span class=\"diff--UX1Av\">k<\/span> <span class=\"diff--UX1Av\">i<\/span>\u00e7<span class=\"diff--UX1Av\">i<\/span>n <span class=\"diff--UX1Av\">en \u00e7ok <\/span>ihtiya\u00e7 duyulan <span class=\"diff--UX1Av\">\u015f<\/span>e<span class=\"diff--UX1Av\">y<\/span> <span class=\"diff--UX1Av\">ise <\/span>bir <span class=\"diff--UX1Av\">k<\/span>e<span class=\"diff--UX1Av\">lime<\/span>y<span class=\"diff--UX1Av\">le<\/span> <span class=\"diff--UX1Av\">\u00f6z<\/span><span class=\"diff--UX1Av\">etlenebili<\/span>r<span class=\"diff--UX1Av\">:<\/span> D<span class=\"diff--UX1Av\">\u00fczen<\/span>!<\/p>\n<p><strong>Uyku d\u00fczeni<\/strong>, beslenme <span class=\"diff--UX1Av\">al\u0131\u015f<\/span><span class=\"diff--UX1Av\">ka<\/span>n<span class=\"diff--UX1Av\">l\u0131klar\u0131<\/span> ve ders \u00e7al\u0131\u015fma <span class=\"diff--UX1Av\">program\u0131,<\/span> birbirini tamamlayan \u00fc\u00e7 <span class=\"diff--UX1Av\">temel <\/span>yap<span class=\"diff--UX1Av\">\u0131<\/span> <span class=\"diff--UX1Av\">t<\/span>a<span class=\"diff--UX1Av\">\u015f\u0131d\u0131<\/span>r<span class=\"diff--UX1Av\">.<\/span> B<span class=\"diff--UX1Av\">u<\/span> <span class=\"diff--UX1Av\">\u00fc\u00e7l\u00fcden <\/span>birinin den<span class=\"diff--UX1Av\">ge<\/span>sizl<span class=\"diff--UX1Av\">i\u011fi,<\/span> s\u00fcre<span class=\"diff--UX1Av\">cin<\/span> <span class=\"diff--UX1Av\">ak<\/span>s<span class=\"diff--UX1Av\">amas<\/span>\u0131n<span class=\"diff--UX1Av\">a,<\/span> <span class=\"diff--UX1Av\">m<\/span><span class=\"diff--UX1Av\">otiv<\/span>a<span class=\"diff--UX1Av\">sy<\/span><span class=\"diff--UX1Av\">o<\/span>n<span class=\"diff--UX1Av\"> e<\/span><span class=\"diff--UX1Av\">k<\/span>s<span class=\"diff--UX1Av\">i<\/span>k<span class=\"diff--UX1Av\">l<\/span>i<span class=\"diff--UX1Av\">\u011fi<\/span><span class=\"diff--UX1Av\">n<\/span>e ve ba\u015far\u0131s\u0131zl\u0131\u011fa <span class=\"diff--UX1Av\">yol<\/span> <span class=\"diff--UX1Av\">a<\/span><span class=\"diff--UX1Av\">\u00e7abi<\/span>l<span class=\"diff--UX1Av\">i<\/span>r. <span class=\"diff--UX1Av\">Yete<\/span><span class=\"diff--UX1Av\">ri<\/span>n<span class=\"diff--UX1Av\">ce <\/span>u<span class=\"diff--UX1Av\">y<\/span>u<span class=\"diff--UX1Av\">m<\/span>a<span class=\"diff--UX1Av\">d\u0131\u011f\u0131n<\/span>\u0131<span class=\"diff--UX1Av\">zd<\/span>a <strong>i\u015ftah\u0131n\u0131z <span class=\"diff--UX1Av\">a<\/span><span class=\"diff--UX1Av\">za<\/span>l<\/strong><span class=\"diff--UX1Av\"><strong>\u0131r<\/strong>,<\/span> <strong><span class=\"diff--UX1Av\">en<\/span><span class=\"diff--UX1Av\">erji<\/span> <span class=\"diff--UX1Av\">yoks<\/span><span class=\"diff--UX1Av\">u<\/span>n<span class=\"diff--UX1Av\">lu\u011fu<\/span>n<span class=\"diff--UX1Av\">da<\/span><span class=\"diff--UX1Av\">n<\/span> <span class=\"diff--UX1Av\">d<\/span>ola<span class=\"diff--UX1Av\">y<\/span>\u0131 mutsuz <span class=\"diff--UX1Av\">hi<\/span>s<span class=\"diff--UX1Av\">seder<\/span> <\/strong><span class=\"diff--UX1Av\">ve <\/span><strong>yemek yeme<span class=\"diff--UX1Av\">kte<\/span>n k<span class=\"diff--UX1Av\">a\u00e7\u0131<\/span>n<span class=\"diff--UX1Av\">\u0131<\/span><span class=\"diff--UX1Av\">rs\u0131n\u0131<\/span>z<span class=\"diff--UX1Av\">.<\/span><\/strong> <span class=\"diff--UX1Av\">Bu<\/span> d<span class=\"diff--UX1Av\">u<\/span><span class=\"diff--UX1Av\">rum<\/span> enerji <span class=\"diff--UX1Av\">e<\/span><span class=\"diff--UX1Av\">ksik<\/span>l<span class=\"diff--UX1Av\">i\u011fine neden<\/span> <span class=\"diff--UX1Av\">olur <\/span>ve <span class=\"diff--UX1Av\">sonucunda <\/span>odaklanamay\u0131p ders \u00e7al\u0131\u015f<span class=\"diff--UX1Av\">m<\/span>a<span class=\"diff--UX1Av\">k<\/span><span class=\"diff--UX1Av\">t<\/span>a z<span class=\"diff--UX1Av\">or<\/span><span class=\"diff--UX1Av\">la<\/span>n\u0131<span class=\"diff--UX1Av\">rs\u0131<\/span>n<span class=\"diff--UX1Av\">\u0131z. B<\/span>u<span class=\"diff--UX1Av\"> nede<\/span>n<span class=\"diff--UX1Av\">le<\/span> \u015f<span class=\"diff--UX1Av\">u<\/span>n<span class=\"diff--UX1Av\">u<\/span> <span class=\"diff--UX1Av\">unutmay\u0131n: Ba\u015far\u0131n\u0131n <\/span>anahtar\u0131 d\u00fczend<span class=\"diff--UX1Av\">e<\/span> <span class=\"diff--UX1Av\">sakl\u0131d\u0131r <\/span>ve bu <span class=\"diff--UX1Av\">d\u00fcz<\/span>en<span class=\"diff--UX1Av\">i<\/span>n ilk a<span class=\"diff--UX1Av\">d\u0131<\/span>m\u0131 <strong>uyku <span class=\"diff--UX1Av\">al\u0131\u015f<\/span><span class=\"diff--UX1Av\">ka<\/span>n<span class=\"diff--UX1Av\">l\u0131k<\/span><span class=\"diff--UX1Av\">la<\/span>r<span class=\"diff--UX1Av\">\u0131<\/span>n<span class=\"diff--UX1Av\">\u0131<\/span> <span class=\"diff--UX1Av\">ot<\/span><span class=\"diff--UX1Av\">u<\/span>rt<span class=\"diff--UX1Av\">m<\/span><span class=\"diff--UX1Av\">a<\/span>k<span class=\"diff--UX1Av\">t\u0131<\/span>r<span class=\"diff--UX1Av\">.<\/span><\/strong><\/p>\n<p><span class=\"diff--UX1Av\">N<\/span>e <span class=\"diff--UX1Av\">kad<\/span><span class=\"diff--UX1Av\">a<\/span>r <span class=\"diff--UX1Av\">g\u00fc\u00e7<\/span>l<span class=\"diff--UX1Av\">\u00fc<\/span> <span class=\"diff--UX1Av\">kah<\/span><span class=\"diff--UX1Av\">v<\/span>e<span class=\"diff--UX1Av\">ler<\/span> <span class=\"diff--UX1Av\">t\u00fck<\/span>e<span class=\"diff--UX1Av\">tirse<\/span>n<span class=\"diff--UX1Av\">i<\/span>z<span class=\"diff--UX1Av\"> t\u00fcketin,<\/span> <strong><span class=\"diff--UX1Av\">uyku <\/span>ve beslenme<\/strong><span class=\"diff--UX1Av\"> d<\/span><span class=\"diff--UX1Av\">\u00fc<\/span>z<span class=\"diff--UX1Av\">en<\/span>i<span class=\"diff--UX1Av\">ni<\/span>z<span class=\"diff--UX1Av\">i<\/span> s<span class=\"diff--UX1Av\">a\u011fl<\/span>a<span class=\"diff--UX1Av\">ma<\/span>d\u0131\u011f\u0131n\u0131z s\u00fcrece verimli bir enerji <span class=\"diff--UX1Av\">s<\/span>e<span class=\"diff--UX1Av\">vi<\/span><span class=\"diff--UX1Av\">y<\/span>e<span class=\"diff--UX1Av\">s<\/span><span class=\"diff--UX1Av\">in<\/span>e <span class=\"diff--UX1Av\">ula\u015f<\/span>m<span class=\"diff--UX1Av\">a<\/span>n<span class=\"diff--UX1Av\">\u0131<\/span>z m\u00fcmk\u00fcn de\u011fildir. \u0130nsan beyni de <span class=\"diff--UX1Av\">t<\/span>\u0131<span class=\"diff--UX1Av\">pk\u0131<\/span> ak\u0131ll\u0131 telefonlar <span class=\"diff--UX1Av\">veya <\/span>bilgisayarlar gibi d<span class=\"diff--UX1Av\">\u00fcze<\/span>nli<span class=\"diff--UX1Av\"> dinlenmeye<\/span> <span class=\"diff--UX1Av\">ve <\/span>\u015f<strong>arj olmaya ihtiya<span class=\"diff--UX1Av\">\u00e7<\/span> <span class=\"diff--UX1Av\">d<\/span><span class=\"diff--UX1Av\">uy<\/span>ar<\/strong>. <span class=\"diff--UX1Av\">E<\/span>l<span class=\"diff--UX1Av\">e<\/span>k<span class=\"diff--UX1Av\">tron<\/span>i<span class=\"diff--UX1Av\">k cihazlar\u0131n\u0131z\u0131n<\/span> \u015farj\u0131 bit<span class=\"diff--UX1Av\">t<\/span><span class=\"diff--UX1Av\">i\u011fi<\/span>n<span class=\"diff--UX1Av\">d<\/span>e<span class=\"diff--UX1Av\"> nas\u0131<\/span>l yava\u015flamaya ba\u015fl<span class=\"diff--UX1Av\">\u0131<\/span><span class=\"diff--UX1Av\">yo<\/span>r<span class=\"diff--UX1Av\">sa<\/span>, beyniniz de yeter<span class=\"diff--UX1Av\">l<\/span>i<span class=\"diff--UX1Av\"> di<\/span>n<span class=\"diff--UX1Av\">l<\/span>e<span class=\"diff--UX1Av\">nme<\/span> <span class=\"diff--UX1Av\">sa\u011f<\/span>l<span class=\"diff--UX1Av\">a<\/span>nm<span class=\"diff--UX1Av\">a<\/span>d<span class=\"diff--UX1Av\">\u0131<\/span>\u011f<span class=\"diff--UX1Av\">\u0131nd<\/span>a ders \u00e7al\u0131\u015f\u0131rken konular\u0131 a<span class=\"diff--UX1Av\">n<\/span>lamakta <span class=\"diff--UX1Av\">g\u00fc\u00e7<\/span>l<span class=\"diff--UX1Av\">\u00fck<\/span> <span class=\"diff--UX1Av\">\u00e7<\/span>ek<span class=\"diff--UX1Av\">e<\/span>r<span class=\"diff--UX1Av\">.<\/span> <span class=\"diff--UX1Av\">V<\/span>itamin takviye<span class=\"diff--UX1Av\">l<\/span><span class=\"diff--UX1Av\">er<\/span>i alsan\u0131z <span class=\"diff--UX1Av\">b<\/span><span class=\"diff--UX1Av\">i<\/span>l<span class=\"diff--UX1Av\">e<\/span> \u00f6\u011f\u00fcnlerinizi <span class=\"diff--UX1Av\">\u00f6<\/span>zenl<span class=\"diff--UX1Av\">e<\/span> <span class=\"diff--UX1Av\">plan<\/span><span class=\"diff--UX1Av\">la<\/span>m<span class=\"diff--UX1Av\">a<\/span>d<span class=\"diff--UX1Av\">\u0131\u011f\u0131<\/span>n<span class=\"diff--UX1Av\">\u0131<\/span><span class=\"diff--UX1Av\">zd<\/span>a <span class=\"diff--UX1Av\">y<\/span>a <span class=\"diff--UX1Av\">da <\/span>a\u015f\u0131r\u0131 az <span class=\"diff--UX1Av\">ve<\/span>ya <span class=\"diff--UX1Av\">f<\/span>a<span class=\"diff--UX1Av\">zla<\/span> yemek yedi\u011finiz<span class=\"diff--UX1Av\">d<\/span>e<span class=\"diff--UX1Av\">,<\/span> v\u00fccudunuz <span class=\"diff--UX1Av\">g<\/span>e<span class=\"diff--UX1Av\">r<\/span>e<span class=\"diff--UX1Av\">k<\/span>li enerjiyi \u00fcretemez.<\/p>\n<p>Ders \u00e7al\u0131\u015fma d<span class=\"diff--UX1Av\">\u00fcze<\/span><span class=\"diff--UX1Av\">n<\/span>i is<span class=\"diff--UX1Av\">e <\/span><span class=\"diff--UX1Av\">b<\/span>a<span class=\"diff--UX1Av\">\u015f<\/span>a<span class=\"diff--UX1Av\">r\u0131y\u0131<\/span> <span class=\"diff--UX1Av\">g<\/span>a<span class=\"diff--UX1Av\">r<\/span>an<span class=\"diff--UX1Av\">til<\/span><span class=\"diff--UX1Av\">eye<\/span>n en <span class=\"diff--UX1Av\">etki<\/span>l<span class=\"diff--UX1Av\">i<\/span> <span class=\"diff--UX1Av\">y<\/span><span class=\"diff--UX1Av\">\u00f6nt<\/span>e<span class=\"diff--UX1Av\">m<\/span><span class=\"diff--UX1Av\">ler<\/span>d<span class=\"diff--UX1Av\">en<\/span> <span class=\"diff--UX1Av\">bi<\/span>r<span class=\"diff--UX1Av\">i<\/span>d<span class=\"diff--UX1Av\">i<\/span>r. Bir g\u00fcn \u00e7al\u0131\u015f\u0131p di\u011fer g\u00fcn <span class=\"diff--UX1Av\">bo<\/span>\u015f <span class=\"diff--UX1Av\">ge\u00e7irmek <\/span>ya da hafta<span class=\"diff--UX1Av\">l<\/span>\u0131<span class=\"diff--UX1Av\">k<\/span> <span class=\"diff--UX1Av\">t<\/span>\u00fc<span class=\"diff--UX1Av\">m<\/span> konular\u0131 tek <span class=\"diff--UX1Av\">bir <\/span>g\u00fcnde bitirip <span class=\"diff--UX1Av\">g<\/span><span class=\"diff--UX1Av\">er<\/span>i <span class=\"diff--UX1Av\">kalan <\/span>g\u00fcnleri <span class=\"diff--UX1Av\">ver<\/span>i<span class=\"diff--UX1Av\">m<\/span><span class=\"diff--UX1Av\">s<\/span>i<span class=\"diff--UX1Av\">zc<\/span>e <span class=\"diff--UX1Av\">ha<\/span>r<span class=\"diff--UX1Av\">ca<\/span>m<span class=\"diff--UX1Av\">a<\/span>k<span class=\"diff--UX1Av\">,<\/span> do\u011fru bir y<span class=\"diff--UX1Av\">a<\/span><span class=\"diff--UX1Av\">k<\/span>l<span class=\"diff--UX1Av\">a\u015f\u0131m<\/span> de\u011fildir. <span class=\"diff--UX1Av\">Ba\u015far\u0131 i\u00e7in <strong>istikrarl\u0131 ve dengeli<\/strong> bir s\u00fcre\u00e7 y\u00fcr\u00fctmek \u00f6nceliklidir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fazla kafein ya da \u015fekerli g\u0131da t\u00fcketimi, yap\u0131labilecek en b\u00fcy\u00fck hatalardan biridir. Bu t\u00fcr besinlerin ba\u011f\u0131ml\u0131l\u0131k yap\u0131c\u0131 etkileri zamanla sizi onlars\u0131z <strong>uyuyamaz<\/strong>, <strong>ders \u00e7al\u0131\u015famaz<\/strong> hale getirebilir. Uykudan ve d\u00fczenli beslenmeden alman\u0131z gereken enerjiyi kahve, enerji i\u00e7ecekleri ya da \u00e7e\u015fitli takviye edici g\u0131dalarla sa\u011flamaya \u00e7al\u0131\u015fmak, kendinize ciddi zarar vermenize neden olabilir.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ara\u015ft\u0131rmalar, 17-25 ya\u015f aras\u0131 bireylerin geceleri<strong> 6-8 saat aras\u0131nda uyumalar\u0131n\u0131n ideal<\/strong> oldu\u011funu g\u00f6stermektedir. 6 saatten az ya da 8 saatten fazla uyumak, g\u00fcn boyu <strong>yorgun ve halsiz<\/strong> hissetmenize yol a\u00e7abilir. Gece uykusunun yeterli al\u0131nmamas\u0131 ve zaman kaybetmemek ad\u0131na g\u00fcnd\u00fcz uykusundan ka\u00e7\u0131n\u0131lmas\u0131, g\u00fcn i\u00e7inde s\u00fcrekli uyuklamalara sebep olur. Bu durum ne \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z konudan bir \u015fey anlaman\u0131za ne de enerjinizi toplaman\u0131za imk\u00e2n tan\u0131r. Verimsiz ge\u00e7en bir g\u00fcn, yeti\u015ftirmeniz gereken i\u015fleri aksat\u0131r; bu da motivasyonunuzu d\u00fc\u015f\u00fcrerek hevesinizin k\u0131r\u0131lmas\u0131na neden olabilir. Sonu\u00e7 olarak \u00e7al\u0131\u015fmalar\u0131n\u0131z\u0131 aksat\u0131r, performans d\u00fc\u015f\u00fc\u015f\u00fc ya\u015far ve sonunda k\u0131s\u0131r bir d\u00f6ng\u00fcye girersiniz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">E\u011fer uykuya dalmakta zorluk \u00e7ekiyorsan\u0131z, a\u015fa\u011f\u0131daki stratejiler faydal\u0131 olabilir:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Uyumadan \u00f6nce g\u00fcn\u00fcn\u00fcz\u00fc de\u011ferlendirip <strong>ertesi g\u00fcn i\u00e7in bir plan<\/strong> haz\u0131rlamak,\u00a0\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Zihninizi <\/strong>ve<strong> bedeninizi rahatlatacak rutinler<\/strong> olu\u015fturmak (\u00f6rne\u011fin du\u015f almak, mindfulness pratikleri veya gev\u015feme egzersizleri yapmak, sakinle\u015ftirici m\u00fczikler dinlemek),\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Kitap okumak<\/strong>,\u00a0\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Uyumadan en az 4 saat \u00f6nce <strong>kafeinli i\u00e7eceklerden uzak durmak<\/strong><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu t\u00fcr d\u00fczenlemelerle daha rahat bir \u015fekilde uykuya ge\u00e7ebilir ve kaliteli bir gece uykusu deneyimleyebilirsiniz.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>www.evdershanem.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u0131nav Senesinde Uyku D\u00fczeninin \u00d6nemi\u00a0 G\u00fcn i\u00e7inde ne kadar \u00e7al\u0131\u015f\u0131rsan\u0131z \u00e7al\u0131\u015f\u0131n, baz\u0131 konular\u0131 bir t\u00fcrl\u00fc anlamad\u0131\u011f\u0131n\u0131z\u0131 hissetti\u011finiz oluyor mu? Ya da masa ba\u015f\u0131nda saatlerce otursan\u0131z da, kendinizi ne kadar zorlarsan\u0131z zorlay\u0131n, bir t\u00fcrl\u00fc yeterince odaklanamad\u0131\u011f\u0131n\u0131z anlar? \u00c7evrenizden gelen en k\u00fc\u00e7\u00fck fikir ya da yorum bile sizi rahats\u0131z edecek bir noktaya getiriyor mu? Sebebini tam olarak [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":433,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/posts\/358","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/comments?post=358"}],"version-history":[{"count":3,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/posts\/358\/revisions"}],"predecessor-version":[{"id":413,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/posts\/358\/revisions\/413"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/media\/433"}],"wp:attachment":[{"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/media?parent=358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/categories?post=358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evdershanem.com\/blog\/wp-json\/wp\/v2\/tags?post=358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}