{"id":1562,"date":"2025-03-11T01:20:33","date_gmt":"2025-03-10T22:20:33","guid":{"rendered":"https:\/\/www.nbilgi.net\/?p=1562"},"modified":"2025-03-11T01:20:33","modified_gmt":"2025-03-10T22:20:33","slug":"sorunsuz-bir-uyku-icin-yapilmasi-gerekenler","status":"publish","type":"post","link":"https:\/\/buradasin.com.tr\/kutuphane\/sorunsuz-bir-uyku-icin-yapilmasi-gerekenler\/","title":{"rendered":"Sorunsuz Bir Uyku \u0130\u00e7in Yap\u0131lmas\u0131 Gerekenler"},"content":{"rendered":"<p>\u0130nsanlar\u0131n, D\u00fcnyada en \u00e7ok kar\u015f\u0131la\u015ft\u0131klar\u0131 sorunlardan birisi; uykudur. E\u011fer uyku rahats\u0131zl\u0131\u011f\u0131n\u0131z varsa, a\u015fa\u011f\u0131daki y\u00f6ntemleri yatmadan yar\u0131m\u015far saat arayla denerseniz, uyku problemlerinizden tamam\u0131 ile kurtulabilirsiniz. Uyku sorunlar\u0131n\u0131 hi\u00e7e sayacak, alt\u0131n de\u011ferindeki tam 5 madde!<\/p>\n<ol>\n<li><strong>AYAKLARIMIZI HAREKET ETT\u0130REL\u0130M<\/strong><\/li>\n<\/ol>\n<p>Bel k\u0131sm\u0131n\u0131n orta hizas\u0131na, yumu\u015fak olacak \u015fekilde bir adet yast\u0131k koyal\u0131m. Duvarlara aya\u011f\u0131m\u0131z\u0131 tam dik bir \u015fekilde uzatal\u0131m ve topuk, diz k\u0131s\u0131mlar\u0131n\u0131n ayn\u0131 hizada olmas\u0131na dikkat edelim. Dik bir \u015fekilde duran bacak k\u0131sm\u0131m\u0131z\u0131, 2 saniyede bir i\u00e7e do\u011fru s\u0131kma i\u015flemi ger\u00e7ekle\u015ftirelim. Bu pozisyonda yakla\u015f\u0131k 2-3 dakika kadar bu uygulamalar\u0131 yapabilirsiniz.<\/p>\n<ol start=\"2\">\n<li><strong>Y\u00dcZ\u00dcST\u00dc YATMA POZ\u0130SYONU ALALIM<\/strong><\/li>\n<\/ol>\n<p>Kar\u0131n b\u00f6lgemizin hemen alt k\u0131sm\u0131na, yumu\u015fak yast\u0131k koyma i\u015flemi ile ba\u015flayal\u0131m. Hemen ard\u0131ndan, bel k\u0131sm\u0131m\u0131z\u0131n hizas\u0131nda ellerimizi birbirleri ile kenetleyelim ve omuzlardan gerdirme i\u015flemine ba\u015flayal\u0131m. Bu uygulamay\u0131, 10 ila 15 kere tekrar ettikten sonra, ellerimizi rahat ve bo\u015f b\u0131rakabilirsiniz.<\/p>\n<ol start=\"3\">\n<li><strong>BACAKLARIMIZI 180 DERECE A\u00c7ALIM<\/strong><\/li>\n<\/ol>\n<p>Yine kar\u0131n b\u00f6lgemize yumu\u015fak bir adet yast\u0131k koyal\u0131m ve ellerimizi yast\u0131\u011f\u0131n alt\u0131nda birle\u015ftirelim. Hemen ard\u0131ndan, oturur pozisyonda ayaklar\u0131m\u0131z\u0131 180 derece a\u00e7al\u0131m. Bacaklar\u0131m\u0131z\u0131 e\u015fzamanl\u0131 olacak \u015fekilde i\u00e7e do\u011fru s\u0131kma i\u015flemi yap\u0131p, nefesimizi burundan alacak \u015fekilde uygulamam\u0131z\u0131 sonland\u0131ral\u0131m.<\/p>\n<ol start=\"4\">\n<li><strong>BA\u011eDA\u015e POZ\u0130SYONU ALALIM<\/strong><\/li>\n<\/ol>\n<p>S\u0131rt\u0131m\u0131za olabildi\u011fince yumu\u015fak bir yast\u0131k koyal\u0131m. Geriye do\u011fru dik bir \u015fekilde v\u00fccudumuzu s\u0131kal\u0131m. S\u0131kma i\u015fleminin hemen ard\u0131ndan, ba\u011fda\u015f pozisyonunda kal\u00e7a k\u0131sm\u0131m\u0131z\u0131 s\u0131karak, derin bir nefes alal\u0131m. 5 sefer, eksiksiz \u015fekilde uygulamay\u0131 yapal\u0131m.<\/p>\n<ol start=\"5\">\n<li><strong>V\u00dcCUDUMUZU YAVA\u015e YAVA\u015e GEREL\u0130M<\/strong><\/li>\n<\/ol>\n<p>Yast\u0131k yard\u0131m\u0131 ile s\u0131rt \u00fcst\u00fc yatal\u0131m ve bacaklar\u0131m\u0131z ile birlikte kal\u00e7am\u0131z\u0131; sa\u011fa, sola do\u011fru 90 derece a\u00e7\u0131 ile \u00e7evirelim. Yakla\u015f\u0131k 2 dakika boyunca bu uygulamay\u0131 s\u00fcrd\u00fcrelim.<\/p>\n  <div class=\"related-post grid\">\r\n      <div class=\"post-list \">\r\n\r\n          <div>  <\/div>\r\n    \r\n  <\/div>\r\n\r\n  <script>\r\n      <\/script>\r\n  <style>\r\n    .related-post {}\r\n\r\n    .related-post .post-list {\r\n      text-align: left;\r\n          }\r\n\r\n    .related-post .post-list .item {\r\n      margin: 10px;\r\n      padding: 0px;\r\n          }\r\n\r\n    .related-post .headline {\r\n      font-size: 18px !important;\r\n      color: #0b244c !important;\r\n          }\r\n\r\n    .related-post .post-list .item .post_title {\r\n      font-size: 16px;\r\n      color: #080f35;\r\n      margin: 10px 0px;\r\n      padding: 0px;\r\n      display: block;\r\n      text-decoration: none;\r\n          }\r\n\r\n    .related-post .post-list .item .post_thumb {\r\n      max-height: 220px;\r\n      margin: 10px 0px;\r\n      padding: 0px;\r\n      display: block;\r\n          }\r\n\r\n    .related-post .post-list .item .post_excerpt {\r\n      font-size: 13px;\r\n      color: #050b21;\r\n      margin: 10px 0px;\r\n      padding: 0px;\r\n      display: block;\r\n      text-decoration: none;\r\n          }\r\n\r\n    @media only screen and (min-width: 1024px) {\r\n      .related-post .post-list .item {\r\n        width: 45%;\r\n      }\r\n    }\r\n\r\n    @media only screen and (min-width: 768px) and (max-width: 1023px) {\r\n      .related-post .post-list .item {\r\n        width: 90%;\r\n      }\r\n    }\r\n\r\n    @media only screen and (min-width: 0px) and (max-width: 767px) {\r\n      .related-post .post-list .item {\r\n        width: 90%;\r\n      }\r\n    }\r\n\r\n      <\/style>\r\n    <\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>\u0130nsanlar\u0131n, D\u00fcnyada en \u00e7ok kar\u015f\u0131la\u015ft\u0131klar\u0131 sorunlardan birisi; uykudur. E\u011fer uyku rahats\u0131zl\u0131\u011f\u0131n\u0131z varsa, a\u015fa\u011f\u0131daki y\u00f6ntemleri yatmadan yar\u0131m\u015far saat arayla denerseniz, uyku problemlerinizden tamam\u0131 ile kurtulabilirsiniz. Uyku sorunlar\u0131n\u0131 hi\u00e7e sayacak, alt\u0131n de\u011ferindeki tam 5 madde! AYAKLARIMIZI HAREKET ETT\u0130REL\u0130M Bel k\u0131sm\u0131n\u0131n orta hizas\u0131na, yumu\u015fak olacak \u015fekilde bir adet yast\u0131k koyal\u0131m. Duvarlara aya\u011f\u0131m\u0131z\u0131 tam dik bir \u015fekilde uzatal\u0131m ve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[1247],"class_list":["post-1562","post","type-post","status-publish","format-standard","hentry","category-yasam","tag-uyku"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/posts\/1562","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/comments?post=1562"}],"version-history":[{"count":1,"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/posts\/1562\/revisions"}],"predecessor-version":[{"id":51988,"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/posts\/1562\/revisions\/51988"}],"wp:attachment":[{"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/media?parent=1562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/categories?post=1562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradasin.com.tr\/kutuphane\/wp-json\/wp\/v2\/tags?post=1562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}