{"id":1054,"date":"2023-06-26T17:49:00","date_gmt":"2023-06-26T17:49:00","guid":{"rendered":"https:\/\/www.kariyer.net\/universite-rehberi-blog\/?p=1054"},"modified":"2023-07-26T18:04:19","modified_gmt":"2023-07-26T18:04:19","slug":"verimli-calisabilmek-icin-nasil-bir-uyku-duzeni-kurmaliyim","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/universite-rehberi-blog\/verimli-calisabilmek-icin-nasil-bir-uyku-duzeni-kurmaliyim\/","title":{"rendered":"Verimli \u00e7al\u0131\u015fabilmek i\u00e7in nas\u0131l bir uyku d\u00fczeni kurmal\u0131y\u0131m?"},"content":{"rendered":"\n<p>Verimli \u00e7al\u0131\u015fabilmen i\u00e7in hem ruh hem de beden sa\u011fl\u0131\u011f\u0131na azami dikkat etmelisin. Ruh sa\u011fl\u0131\u011f\u0131n\u0131; duygular\u0131n, d\u00fc\u015f\u00fcncelerin, motivasyonun, stres, korku ve kayg\u0131lar\u0131n belirlerken beden sa\u011fl\u0131\u011f\u0131n\u0131n en \u00f6nemli \u00fc\u00e7 parametresi, dinlenme, beslenme ve uyku d\u00fczenindir.\u00a0<\/p>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir bireyin g\u00fcnl\u00fck ortalama 8 saatlik bir uyku disiplini sa\u011flamas\u0131 ve uykuyu da gece saatlerine denk getirmesi do\u011fru oland\u0131r. S\u0131nava haz\u0131rl\u0131k s\u00fcrecinde ba\u015ftan bu disipline uymana ra\u011fmen zaman ilerleyip s\u0131nava yakla\u015ft\u0131k\u00e7a uykuda ge\u00e7irilen s\u00fcrenin bir zaman kayb\u0131 olarak d\u00fc\u015f\u00fcnmen hatal\u0131 bir d\u00fc\u015f\u00fcncedir. Oysa uyku asla bir zaman kayb\u0131 de\u011fil aksine bili\u015fsel s\u00fcre\u00e7leri daha sa\u011fl\u0131kl\u0131 ve kolay s\u00fcrd\u00fcr\u00fclebilmen i\u00e7in b\u00fcnyenin en \u00f6nemli gereksinimlerinden biridir.\u00a0\u00a0<\/p>\n\n\n\n<p>Rutin olarak daha az s\u00fcre uykuya al\u0131\u015fm\u0131\u015fsan ve uykusuzluk seni \u00e7al\u0131\u015f\u0131rken rahats\u0131z etmiyor ve anlaman\u0131, i\u015flem yapman\u0131 g\u00fc\u00e7le\u015ftirmiyorsa 6 saatlik d\u00fczenli bir uyku s\u00fcresi de beden fizyolojin i\u00e7in \u00f6nemli bir sorun yaratmayacakt\u0131r. Ancak bu saatin alt\u0131na d\u00fc\u015fen her uyku s\u00fcresi ve ya\u015fanan her uykusuzluk fark\u0131na varsan da varmasan da senin haz\u0131rl\u0131k s\u00fcrecini az ya da \u00e7ok etkiler. Ayr\u0131ca dikkat ve konsantrasyonunu toplamada sana zorluk \u00e7\u0131karabilir.\u00a0<\/p>\n\n\n\n<p>Uyku d\u00fczenini kurman\u0131n yolu ba\u015ftan itibaren bir program dahilinde \u00e7al\u0131\u015fman ve bu program\u0131nda uyku saatini de esnek de olsa belirlemeni \u00f6nerebilirim. Nas\u0131l ki evde kahvalt\u0131n\u0131n, ak\u015fam yeme\u011finin bir saati varsa ve hafta sonlar\u0131 yap\u0131lan olas\u0131 bir de\u011fi\u015fiklik yeni haftan\u0131n ba\u015f\u0131nda senin biyolojik saatini alt \u00fcst ediyorsa d\u00fczensiz uyku saatleri de biyolojik saatlerini olumsuz etkiler.\u00a0<\/p>\n\n\n\n<p>Uyku disiplinini sa\u011flaman\u0131n bir di\u011fer yolu da uykuya ge\u00e7i\u015f ve uyuma s\u00fcresini etkileyecek yiyecek, i\u00e7ecek ve beslenme disiplinidir. Uyku saatine yak\u0131n uyar\u0131c\u0131 besinler almamal\u0131, uykunu olumsuz etkileyecek g\u0131dalardan uzak durmal\u0131s\u0131n.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Az uyku nas\u0131l ki beden ve psikolojik sa\u011fl\u0131\u011f\u0131n\u0131 bozuyorsa ola\u011fandan \u00e7ok ve zamans\u0131z uyumak da benzer sorunlar\u0131 beraberinde getirir.\u00a0 G\u00fcnl\u00fck 8 saatin \u00fczerine \u00e7\u0131kaca\u011f\u0131n her s\u00fcre bu sorunun daha da artmas\u0131na yol a\u00e7ar.\u00a0\u00a0<\/p>\n\n\n\n<p>\u0130yi bir uyku \u00e7ekebilmen ve dinlenmen i\u00e7in,&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I\u015f\u0131klar\u0131 yakarak veya ayd\u0131nl\u0131k yerlerde uyuma,&nbsp;<\/li>\n\n\n\n<li>M\u00fczik dinleyerek ya da televizyon a\u00e7\u0131kken uyumamaya \u00f6zen g\u00f6ster,&nbsp;<\/li>\n\n\n\n<li>Yata\u011f\u0131nda tablet veya telefonla oynama,&nbsp;<\/li>\n\n\n\n<li>Belki bir kitap okumak uyku \u00f6ncesi i\u00e7in ruhunu ve bedenini dinlendirebilir, bunu dene,<\/li>\n\n\n\n<li>G\u00fcn i\u00e7inde yapt\u0131klar\u0131n ve yapmad\u0131klar\u0131n\u0131n muhasebesini tutaca\u011f\u0131n bir zihin durumu ile yata\u011fa gitme,&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yatak odan ya da yata\u011f\u0131n d\u0131\u015f\u0131nda evin bir yerlerinde uyuyakalma,\u00a0<\/li>\n\n\n\n<li>Masa ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131rken uykunun geldi\u011fini hissetti\u011fin an daha fazla \u00e7al\u0131\u015fmay\u0131 s\u00fcrd\u00fcrme,<\/li>\n\n\n\n<li>G\u00fcn\u00fcn her saatini yata\u011f\u0131n\u0131n i\u00e7inde ge\u00e7irme.<\/li>\n<\/ul>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID1054\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"1054\"\n         id=\"da-reactions-slot-post-1054\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/universite-rehberi-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Verimli \u00e7al\u0131\u015fabilmen i\u00e7in hem ruh hem de beden sa\u011fl\u0131\u011f\u0131na azami dikkat etmelisin. Ruh sa\u011fl\u0131\u011f\u0131n\u0131; duygular\u0131n, d\u00fc\u015f\u00fcncelerin, motivasyonun, stres, korku ve kayg\u0131lar\u0131n belirlerken beden sa\u011fl\u0131\u011f\u0131n\u0131n en \u00f6nemli \u00fc\u00e7 parametresi, dinlenme, beslenme ve uyku d\u00fczenindir.\u00a0 Sa\u011fl\u0131kl\u0131 bir bireyin g\u00fcnl\u00fck ortalama 8 saatlik bir uyku disiplini sa\u011flamas\u0131 ve uykuyu da gece saatlerine denk getirmesi do\u011fru oland\u0131r. S\u0131nava haz\u0131rl\u0131k [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID1054\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"1054\"\n         id=\"da-reactions-slot-post-1054\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/universite-rehberi-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    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