{"id":26221,"date":"2020-05-30T16:01:45","date_gmt":"2020-05-30T13:01:45","guid":{"rendered":"https:\/\/derste.com\/yazilar\/?p=26221"},"modified":"2026-03-25T07:26:34","modified_gmt":"2026-03-25T04:26:34","slug":"uyku-ve-daha-az-uyuma-teknikleri","status":"publish","type":"post","link":"https:\/\/derste.com\/yazilar\/sinav\/uyku-ve-daha-az-uyuma-teknikleri\/","title":{"rendered":"Uyku ve Daha Az Uyuma Teknikleri"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6ab0c15de373a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6ab0c15de373a\" checked aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/derste.com\/yazilar\/sinav\/uyku-ve-daha-az-uyuma-teknikleri\/#Uykunun_Amaci\" >Uykunun Amac\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/derste.com\/yazilar\/sinav\/uyku-ve-daha-az-uyuma-teknikleri\/#Ne_Kadar_Uykuya_Gereksinimiz_Var\" >Ne Kadar Uykuya Gereksinimiz Var?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/derste.com\/yazilar\/sinav\/uyku-ve-daha-az-uyuma-teknikleri\/#Daha_Az_Uyuma_Teknikleri\" >Daha Az Uyuma Teknikleri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/derste.com\/yazilar\/sinav\/uyku-ve-daha-az-uyuma-teknikleri\/#Uykusuzluga_10_Care\" >Uykusuzlu\u011fa 10 \u00c7are<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/derste.com\/yazilar\/sinav\/uyku-ve-daha-az-uyuma-teknikleri\/#Uykuda_Gorulen_Sikintilar\" >Uykuda G\u00f6r\u00fclen S\u0131k\u0131nt\u0131lar<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uykunun_Amaci\"><\/span>Uykunun Amac\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Elbette, uykunun olumlu yan\u0131 bedenlerimizin \u00e7al\u0131\u015fmas\u0131 i\u00e7in ona gereksinim duymas\u0131d\u0131r. <a href=\"https:\/\/derste.com\/yazilar\/etiket\/uyku\/\" class=\"rank-math-link\">Uyku <\/a>yeniden enerjiyle dolmam\u0131z i\u00e7in bize f\u0131rsat verir. Gerilimleri \u00e7\u00f6zer, hem bedenen hem de ruhen iyile\u015fmeyi sa\u011flar.<\/p>\n\n\n\n<p>Hi\u00e7bir zaman uykuyu kendi i\u00e7inde bir son olarak alg\u0131lamay\u0131n. Uykuyu yorucu bir g\u00fcn\u00fcn ard\u0131ndan gelen bir \u00f6d\u00fcl olarak g\u00f6rmeyin. Uykuyu yeni bir g\u00fcne ba\u015flamak i\u00e7in pillerinizi doldurman\u0131n bir yolu olarak g\u00f6r\u00fcn.<\/p>\n\n\n\n<p>Gere\u011finden fazla uyumay\u0131n ve &#8220;Uyumaya bay\u0131l\u0131yorum&#8221; diyen bir ki\u015fi olmay\u0131n. E\u011fer uykuyu \u00e7ok severseniz, onu daha \u00e7ok isteyecek ve hayat\u0131n\u0131z\u0131 uykuyla ge\u00e7irip gitmi\u015f olacaks\u0131n\u0131z.<\/p>\n\n\n\n<p>Uykunun iyile\u015ftirici g\u00fcc\u00fcnden yararlanman\u0131n en iyi yolu kestirmektir. G\u00f6zlerinizin kapand\u0131\u011f\u0131n\u0131 hissetti\u011finizde 20 dakika kadar kestirin. Bundan daha fazla uyursan\u0131z yeniden g\u00fcn\u00fcn h\u0131z\u0131na ayak uydurmak i\u00e7in b\u00fcy\u00fck bir \u00e7aba harcaman\u0131z gerekir.<\/p>\n\n\n\n<p>Do\u011fru dengeyi yakalay\u0131n. Genelde, m\u00fcmk\u00fcn oldu\u011funca az uyuyun. Rahat etme arzunuzla m\u00fccadele edin. Uykuyu en aza indirin ve uyan\u0131kl\u0131\u011f\u0131 en \u00e7o\u011fa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne_Kadar_Uykuya_Gereksinimiz_Var\"><\/span>Ne Kadar Uykuya Gereksinimiz Var?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uykuyu g\u00fcnl\u00fck program\u0131n\u0131z\u0131n i\u00e7ine al\u0131n, g\u00fcn\u00fcn\u00fcz\u00fc uykuya ba\u011fl\u0131 olarak programlamay\u0131n. \u0130yi \u00e7al\u0131\u015fmak i\u00e7in ne kadar uykuya ihtiyac\u0131n\u0131z oldu\u011funu hesaplay\u0131n. Gere\u011finden fazla m\u0131 uyuyorsunuz? Uyku d\u00fczeninizin bir ayl\u0131k \u00e7izelgesini \u00e7\u0131kar\u0131n ve ortalamas\u0131n\u0131 bulun. \u0130htiyac\u0131n\u0131z olan\u0131 bulmak i\u00e7in bilin\u00e7li bir karar almad\u0131k\u00e7a, sadece uyuklay\u0131p duruyorsunuz demektir.<\/p>\n\n\n\n<p>Uyuklamak ya\u015famak de\u011fildir. Sizi varolu\u015funuzdan eder.<\/p>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Maimonides\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">Maimonides <\/a>der ki, hasta olmad\u0131\u011f\u0131n\u0131z s\u00fcrece, sekiz saatlik uyku maksimumdur. Kendinizi ne kadar az uyumaya al\u0131\u015ft\u0131rabilirseniz, o kadar iyidir. Bir \u015feyler ba\u015farmak, \u00f6\u011frenmek ve bilge bir ki\u015fi olabilmek i\u00e7in daha \u00e7ok vaktiniz olacak. Vilna Gaon, son 500 y\u0131l\u0131n en b\u00fcy\u00fck rabisi, g\u00fcnde sadece d\u00f6rder defa yar\u0131m\u015far saatten olmak \u00fczere, 24 saatte toplam iki saat uyurdu.<\/p>\n\n\n\n<p>Ortalamadan az uyumaktan korkmay\u0131n. \u0130nsan \u00e7ok az bir uykuyla da fiziksel kondisyonunun en \u00fcst d\u00fczeyinde olabilir. Acemi erlere bazen gecede sadece iki ya da \u00fc\u00e7 saat uyuma izni verilir. Onlar\u0131n &#8220;\u00c7\u0131lg\u0131na d\u00f6n\u00fcyorum&#8230; Kemiklerim eriyor&#8230; Deliriyorum!&#8221; gibi s\u00f6zler sarf etti\u011fini duymazs\u0131n\u0131z. Kamp\u0131 bitirdiklerinde m\u00fckemmel bir fiziksel formdad\u0131rlar.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/derste.com\/yazilar\/wp-content\/uploads\/2020\/05\/uyku-1024x716.jpg\" alt=\"Uyku Teknikleri\" class=\"wp-image-26224\" width=\"558\" height=\"389\" title=\"\" srcset=\"https:\/\/derste.com\/yazilar\/wp-content\/uploads\/2020\/05\/uyku-1024x716.jpg 1024w, https:\/\/derste.com\/yazilar\/wp-content\/uploads\/2020\/05\/uyku-300x210.jpg 300w, https:\/\/derste.com\/yazilar\/wp-content\/uploads\/2020\/05\/uyku-768x537.jpg 768w, https:\/\/derste.com\/yazilar\/wp-content\/uploads\/2020\/05\/uyku-2048x1433.jpg 2048w\" sizes=\"auto, (max-width: 558px) 100vw, 558px\" \/><figcaption>Uyku Teknikleri<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daha_Az_Uyuma_Teknikleri\"><\/span>Daha Az Uyuma Teknikleri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kendinizi uyan\u0131k tutmak i\u00e7in \u00e7e\u015fitli teknikler vard\u0131r. Oturaca\u011f\u0131n\u0131za ayakta durun, ya da ayaklar\u0131n\u0131z\u0131 so\u011fuk suya koyun veya so\u011fuk ta\u015flara bas\u0131n.<br>Mekik \u00e7ekerek gece boyunca uyan\u0131k kalmaya \u00e7al\u0131\u015fanlar vard\u0131r. Her t\u00fcrl\u00fc egzersiz bedeninize ve zihninize enerji verir.<br>Daha az uyumak i\u00e7in kendinizi zorlay\u0131n. Korkmay\u0131n. \u00d6lmezsiniz. Ba\u015f\u0131n\u0131za gelebilecek en k\u00f6t\u00fc \u015fey ne olabilir? Yorgun d\u00fc\u015f\u00fcp uyuyakalacaks\u0131n\u0131z!<br>Sabah erkenden yataktan kalkmak i\u00e7in bedeninizi kand\u0131rmaya \u00e7al\u0131\u015f\u0131n: &#8220;Haydi. Kalkal\u0131m! Yoksa bug\u00fcnk\u00fc m\u00fcthi\u015f [bo\u015flu\u011fu siz doldurun] deneyimini ka\u00e7\u0131raca\u011f\u0131z.&#8221;<br>S\u0131cak bir beden sabahleyin kalkmakta zorlan\u0131r. Yaln\u0131zca \u00f6rt\u00fcleri \u00fcst\u00fcn\u00fczden atmak bile sizi yataktan kald\u0131rabilir. Baz\u0131lar\u0131 yerde bile uyurlar, \u00e7\u00fcnk\u00fc insan yumu\u015fak bir yata\u011fa yap\u0131\u015ft\u0131\u011f\u0131 gibi sert yere yap\u0131\u015fmaz.<br>Her sabah uyand\u0131\u011f\u0131n\u0131zda, d\u00fcn olanlar\u0131 yeniden d\u00fc\u015f\u00fcn\u00fcn, g\u00f6zden ge\u00e7irin ve de\u011ferlendirin. Hatalar\u0131n\u0131zdan ders al\u0131n. Yeni bir ba\u015flang\u0131\u00e7 hedefleyin. Uyan\u0131k olmaya daha hevesli olacaks\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uykusuzluga_10_Care\"><\/span>Uykusuzlu\u011fa 10 \u00c7are<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Yatmadan \u00f6nce yemeyin, spor yapmay\u0131n. Uykusuzluk ve kalitesiz uyku, \u00f6zellikle yo\u011fun \u00e7al\u0131\u015fan insanlar\u0131n en b\u00fcy\u00fck sorunlar\u0131ndan. Uykusuzlu\u011fa sebep olan etkenleri ortadan kald\u0131rmak ise g\u00fczel bir uykunun kap\u0131s\u0131n\u0131 a\u00e7\u0131yor.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Yatak odas\u0131 \u00f6\u011fleden sonra g\u00fcne\u015f almayan, havaland\u0131r\u0131lan bir oda olsun.<\/li><li>Klima kullan\u0131n ama oday\u0131 so\u011futmak yerine ideal \u0131s\u0131da tutun.<\/li><li>Yatak odas\u0131nda televizyon, kitap, bilgisayar ya da kurutulan \u00e7ama\u015f\u0131rlar bulundurmay\u0131n.<\/li><li>Uykuya dalabilmek i\u00e7in yatak odam\u0131z\u0131n karanl\u0131k olmas\u0131 gerek.<\/li><li>Ak\u015famlar\u0131 yap\u0131lan spor, adrenalini y\u00fckselterek uykuya dalmam\u0131z\u0131 zorla\u015ft\u0131rabilir. Sporu daha erken yap\u0131n.<\/li><li>V\u00fccut \u0131s\u0131s\u0131n\u0131 y\u00fckseltecek naylon pijama ve battaniyeden uzak durun.<\/li><li>Uyumadan \u00fc\u00e7 saat \u00f6ncesinde yemek yemeyi b\u0131rak\u0131n.<\/li><li>Yatakta g\u00fcn\u00fcn muhasebesini ya da ertesi g\u00fcn\u00fcn plan\u0131n\u0131 yapmay\u0131n.<\/li><li>Yatmadan \u00f6nce al\u0131nacak \u0131l\u0131k bir du\u015f, iyi bir uyku i\u00e7in \u00e7ok i\u015fe yarar.<\/li><li>\u00c7ocuklara uykudan \u00f6nce oyun oynatmay\u0131n. Adrenalinleri y\u00fckselir, uyuyamazlar.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uykuda_Gorulen_Sikintilar\"><\/span>Uykuda G\u00f6r\u00fclen S\u0131k\u0131nt\u0131lar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Uykuya d\u00fc\u015fk\u00fcnl\u00fck, kendini istedi\u011fi kadar zorlas\u0131n hep uyumak istenir. Yeteri kadar uyuduktan sonra bile g\u00fcn boyu bitkinlik, yorgunluk ve halsizlik ya\u015fan\u0131r.<\/li><li>Uykusuzluk \u00e7ekme. Derin uykuya dalamama, yorgun yat\u0131l\u0131r, yorgun kalk\u0131l\u0131r.<\/li><li>Uykuda di\u015flerini g\u0131c\u0131rdatma, say\u0131klamalar, korkarak uyanmalar.<\/li><li>Rahats\u0131z edici r\u00fcyalar g\u00f6rmek. \u00c7irkin suratl\u0131 ki\u015fi ve hayvanlar g\u00f6r\u00fcl\u00fcr.<\/li><li>R\u00fcyada tan\u0131mad\u0131\u011f\u0131n\u0131z ki\u015filerle konu\u015fulmas\u0131.<\/li><li>Uyurgezer olmak.<\/li><li>Uyurken g\u00f6\u011fs\u00fcn\u00fcn \u00fczerine birinin oturmas\u0131.(Karabasan). Yan\u0131ndakine bile sesini \u00e7\u0131karamamak. Elini kolunu oynatamamak.<\/li><li>R\u00fcyada, denizde, su \u00fczerinde, kan g\u00f6l\u00fcnde y\u00fcr\u00fcmek, pis harabelerde gezmek.<\/li><li>R\u00fcyada, a\u015f\u0131r\u0131 uzun veya k\u0131sa boylu kimseler g\u00f6rmek.<\/li><li>R\u00fcyada, s\u0131kl\u0131kla veya ara s\u0131ra cinsel ili\u015fkiye girmek ve\/veya sabah kalk\u0131ld\u0131\u011f\u0131nda gus\u00fcl abdesti almak ihtiyac\u0131n\u0131n g\u00f6r\u00fclmesi.<\/li><li>K\u00f6t\u00fc bir r\u00fcya sonras\u0131 kalkamamak, elini kolunu k\u0131p\u0131rdamamak.<\/li><li>R\u00fcyada havada u\u00e7mak, al\u00e7ak veya y\u00fcksek yerlerden d\u00fc\u015fmek.<\/li><\/ol>\n\n\n\n<p>Kaynak: Haluk \u00d6ztekin<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Elbette, uykunun olumlu yan\u0131 bedenlerimizin \u00e7al\u0131\u015fmas\u0131 i\u00e7in ona gereksinim duymas\u0131d\u0131r. Uyku yeniden enerjiyle dolmam\u0131z i\u00e7in bize f\u0131rsat verir. Gerilimleri \u00e7\u00f6zer, hem bedenen hem de ruhen iyile\u015fmenizi sa\u011flar.<\/p>\n","protected":false},"author":16,"featured_media":26223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_focus_keyword":"uyku","rank_math_description":"Uyku ve Daha Az Uyuma Teknikleri hakkinda kapsamli bilgi. Egitim hayatiniza katki saglayacak ipuclari ve oneriler.","_ez-toc-disabled":"","_ez-toc-insert":"1","_ez-toc-heading-levels":null,"_ez-toc-header-label":"","footnotes":""},"categories":[91,1],"tags":[205,203,206],"class_list":["post-26221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sinav","category-genel","tag-daha-az-uyuma","tag-uyku","tag-uykusuzluga-10-care","category-91","category-1","description-off"],"_links":{"self":[{"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/posts\/26221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/comments?post=26221"}],"version-history":[{"count":2,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/posts\/26221\/revisions"}],"predecessor-version":[{"id":26225,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/posts\/26221\/revisions\/26225"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/media\/26223"}],"wp:attachment":[{"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/media?parent=26221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/categories?post=26221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/derste.com\/yazilar\/wp-json\/wp\/v2\/tags?post=26221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}