{"id":2108,"date":"2023-02-07T12:27:20","date_gmt":"2023-02-07T09:27:20","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=2108"},"modified":"2023-02-05T16:30:16","modified_gmt":"2023-02-05T13:30:16","slug":"hamilelikte-uykusuzluk-ile-nasil-basa-cikilir","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/hamilelikte-uykusuzluk-ile-nasil-basa-cikilir\/","title":{"rendered":"Hamilelikte Uykusuzluk ile Nas\u0131l Ba\u015fa \u00c7\u0131k\u0131l\u0131r?"},"content":{"rendered":"\n<p>Uyku; canl\u0131lar\u0131n v\u00fccut i\u015flevlerini ge\u00e7ici\nbir s\u00fcreyle yava\u015flatarak kendilerini \u015farj ettikleri bir d\u00f6nemdir. Daha bilimsel\nbir \u015fekilde ifade etmek gerekirse uyku, sinir h\u00fccreleri aras\u0131nda ge\u00e7i\u015fi\nsa\u011flayan ve s\u00fcrekli yenilenmek zorunda olan n\u00f6rotransmitterler i\u00e7in olduk\u00e7a\n\u00f6nemlidir. Uyku; zihinsel ve fizyolojik yap\u0131m\u0131za, ya\u015fam \u015feklimize beslenmemize,\nhastal\u0131k durumumuza, beslenmemize vb. g\u00f6re de\u011fi\u015fiklik g\u00f6sterebilir. <\/p>\n\n\n\n<p>Hamilelik d\u00f6neminde ise di\u011fer etkenler\nortadan kald\u0131r\u0131lsa bile tek ba\u015f\u0131na hamilelik uyku ihtiyac\u0131n\u0131n temel sebebi\nolabilir. Hamilelikte uykusuzluk \u00f6zellikle gebeli\u011fin \u00f6zellikle son \u00fc\u00e7 ay\u0131nda\nannenin ya\u015fam standard\u0131n\u0131 d\u00fc\u015f\u00fcrebilmektedir. Hamilelikte uykusuzluk, anne\nadaylar\u0131n\u0131n y\u00fczde yetmi\u015f be\u015fi i\u00e7in ba\u015f edilmesi gereken \u00f6nemli bir sorundur.\n\u00c7\u00fcnk\u00fc bu sorun \u00e7ocu\u011fun ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve yeterli kilo al\u0131m\u0131 i\u00e7in olduk\u00e7a\n\u00f6nemlidir. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"661\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/02\/gebelikte-uyku.jpg\" alt=\"Hamilelikte uykusuzluk\" class=\"wp-image-2110\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/02\/gebelikte-uyku.jpg 1000w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/02\/gebelikte-uyku-300x198.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/02\/gebelikte-uyku-768x508.jpg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/02\/gebelikte-uyku-696x460.jpg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/02\/gebelikte-uyku-635x420.jpg 635w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hamilelikte Uykusuzluk sebepleri<\/h2>\n\n\n\n<ul><li>Hamilelikte uykusuzluk probleminin ba\u015fl\u0131ca nedeni yava\u015flayan sindirim sistemidir. S\u00fcrekli ek\u015fiyen bir mide gece uykular\u0131n\u0131 zehir edebilir.<\/li><li>Gebelik d\u00f6neminde kalp at\u0131\u015f h\u0131z\u0131 artaca\u011f\u0131ndan uykular\u0131n\u0131z ka\u00e7abilir.<\/li><li>Bebe\u011fin kar\u0131n i\u00e7inde kaplad\u0131\u011f\u0131 yer artt\u0131k\u00e7a idrara \u00e7\u0131kma s\u0131kl\u0131\u011f\u0131 artar, bu da uykunun b\u00f6l\u00fcnmesine sebep olur. <\/li><li>\u00d6zellikle karn\u0131n iyice b\u00fcy\u00fcd\u00fc\u011f\u00fc son d\u00f6nmelerde rahat bir uyku pozisyonunun bulunmas\u0131 zorla\u015f\u0131r. Ve nefes darl\u0131\u011f\u0131 da bu duruma tuz biber olur.<\/li><li>Kilo art\u0131\u015f\u0131 ile birlikte bacak a\u011fr\u0131lar\u0131 ve kramplar uykular\u0131n\u0131z\u0131 ka\u00e7\u0131rabilir.<\/li><li>Stresli bir hamilelik d\u00f6nemi ve k\u00f6t\u00fcmser ruh hali de gebelikte uykusuzlu\u011fu tetikler.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"620\" height=\"372\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/11\/hamilelikte-cinsellik.jpg\" alt=\"hamilelikte cinsellik\" class=\"wp-image-1425\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/11\/hamilelikte-cinsellik.jpg 620w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/11\/hamilelikte-cinsellik-300x180.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hamilelikte Uykusuzlukla Ba\u015f Etme Yollar\u0131<\/h2>\n\n\n\n<ul><li>\u00d6ncelikle bilinmesi gereken hamilelikte uykusuzluk do\u011fal yollarla \u00e7\u00f6z\u00fclebilen bir sorundur. Bu y\u00fczden uyku ila\u00e7lar\u0131ndan ve sakinle\u015ftiricilerden kesinlikle uzak durun. <\/li><li>Unutmay\u0131n ki sizin 9 ay katlanamay\u0131p kulland\u0131\u011f\u0131n\u0131z bir ila\u00e7 bebe\u011finizin bir \u00f6m\u00fcr boyu katlanmas\u0131 gereken bir soruna d\u00f6n\u00fc\u015febilir.<\/li><li>Yata\u011fa girmeden \u00f6nce du\u015f almak, i\u00e7ece\u011finiz bir bardak bitki \u00e7ay\u0131 veya \u0131l\u0131k bir bardak s\u00fct g\u00fczel bir uykuya giden ilk ad\u0131m\u0131n\u0131z olacakt\u0131r.<\/li><\/ul>\n\n\n\n<ul><li>G\u0131dalar\u0131n sindirimi i\u00e7in 2-3 saat aras\u0131 bir s\u00fcre gereklidir. Bu y\u00fczden \u00f6zellikle ak\u015fam yeme\u011finin vaktini iyi ayarlay\u0131n. Erken yenirse gece ac\u0131kabilirsiniz. Ge\u00e7 vakitte yenen yemek ise \u015fi\u015fkinli\u011fe sebep olur.(<a href=\"https:\/\/annelertoplandik.com\/blog\/hamilelikte-yetersiz-ve-dengesiz-beslenmenin-zararlari\/\">Beslenme tavsiyeleri makalemize bakabilirsiniz<\/a>)<\/li><li>Sindirimi g\u00fc\u00e7 yemekler \u015fi\u015fkinlik ve huzursuzlu\u011fa neden olur. A\u011f\u0131r olmasa bile yenilen miktar\u0131n fazla olmas\u0131 da uykunuzun ka\u00e7mas\u0131na neden olabilir.<\/li><li>K\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f sindirimi kolayla\u015ft\u0131r\u0131r. Ayn\u0131 zamanda oksijen miktar\u0131n\u0131 da art\u0131raca\u011f\u0131ndan uyuman\u0131z\u0131 kolayla\u015ft\u0131r\u0131r. <\/li><li>Kahve ve t\u00fcrevi i\u00e7eceklerden kesinlikle uzak durun. Kahveye g\u00f6re daha masum olsa da \u00e7aydan da uzak durmaya \u00e7al\u0131\u015f\u0131n. En az\u0131ndan bir bardaktan fazla t\u00fcketmemeye \u00e7al\u0131\u015f\u0131n. <\/li><li>Nefes alma egzersizleri, kitap okuma, bilin\u00e7li olarak yap\u0131lacak masaj, yoga, meditasyon veya yatmadan \u00f6nce bebe\u011finiz i\u00e7in dua etmek sizi rahatlat\u0131r ve rahat bir uyku uyuman\u0131za yard\u0131mc\u0131 olur.<\/li><li>Hamilelikte uykusuzluk problemini; uyku ortam\u0131n\u0131n uygun hale getirilmesi(ses, \u0131\u015f\u0131k, oda s\u0131cakl\u0131\u011f\u0131 vb.) , konforlu bir yatak ve yast\u0131k se\u00e7imiyle en aza indirebilirsiniz.<\/li><\/ul>\n\n\n\n<ul><li>Uyku s\u00fcresi ki\u015fiden ki\u015fiye de\u011fi\u015febilece\u011finden belli bir s\u00fcre belirlemeyin. Ama her g\u00fcn ayn\u0131 saatte yata\u011fa girerseniz belli bir s\u00fcre sonra o saatte uyuman\u0131n al\u0131\u015fkanl\u0131k haline      geldi\u011fini g\u00f6receksiniz.<\/li><li>Uyku ve cinsellik d\u0131\u015f\u0131nda g\u00fcn i\u00e7inde yatak odas\u0131nda \u00e7ok fazla vakit ge\u00e7irmemeye \u00e7al\u0131\u015f\u0131n. Bunu ba\u015farabilirseniz yatak odas\u0131na girdi\u011finizde v\u00fccut otomatik olarak yatak odas\u0131yla uykuyu \u00f6zde\u015fle\u015ftirecektir.<\/li><\/ul>\n\n\n\n<p>T\u00fcm bunlara dikkat edip yine de yar\u0131m saat\ni\u00e7inde uyuyamad\u0131ysan\u0131z kendinizi zorlamay\u0131n kalk\u0131p bir s\u00fcre evin i\u00e7inde bir tur\nat\u0131n. Bunu yaparken akl\u0131n\u0131zdan \u00e7\u0131karmay\u0131n v\u00fccuduz size bir al\u0131\u015fkanl\u0131k\nkazand\u0131rmaya \u00e7al\u0131\u015f\u0131yor. \u00d6zellikle hamileli\u011fin son d\u00f6neminde ortaya \u00e7\u0131kan kesik\nkesik ve huzursuz uyuma sizi do\u011fum sonras\u0131 d\u00f6neme haz\u0131rlamaktad\u0131r. Bu sayede\nbebe\u011finiz a\u011flamaya ba\u015flad\u0131\u011f\u0131nda veya ac\u0131kt\u0131\u011f\u0131nda uyanmakta zorluk\n\u00e7ekmeyeceksiniz. Ve bu sayede d\u00fcnyalar g\u00fczeli bebe\u011finiz her ihtiya\u00e7 duydu\u011funda\niyilik mele\u011fi olarak yan\u0131nda olabileceksiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uyku; canl\u0131lar\u0131n v\u00fccut i\u015flevlerini ge\u00e7ici bir s\u00fcreyle yava\u015flatarak kendilerini \u015farj ettikleri bir d\u00f6nemdir. Daha bilimsel bir \u015fekilde ifade etmek gerekirse uyku, sinir h\u00fccreleri aras\u0131nda ge\u00e7i\u015fi sa\u011flayan ve s\u00fcrekli yenilenmek zorunda olan n\u00f6rotransmitterler i\u00e7in olduk\u00e7a \u00f6nemlidir. Uyku; zihinsel ve fizyolojik yap\u0131m\u0131za, ya\u015fam \u015feklimize beslenmemize, hastal\u0131k durumumuza, beslenmemize vb. g\u00f6re de\u011fi\u015fiklik g\u00f6sterebilir. Hamilelik d\u00f6neminde ise di\u011fer etkenler [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[27],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamilelikte Uykusuzluk ile Nas\u0131l Ba\u015fa \u00c7\u0131k\u0131l\u0131r? | Anneler Topland\u0131k<\/title>\n<meta name=\"description\" content=\"Hamilelikte uykusuzluk, anne adaylar\u0131n\u0131n ba\u015f edilmesi gereken bir sorundur. \u00c7\u00fcnk\u00fc bu sorun \u00e7ocu\u011fun ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve yeterli kilo al\u0131m\u0131 i\u00e7in \u00f6nemlidir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/annelertoplandik.com\/blog\/hamilelikte-uykusuzluk-ile-nasil-basa-cikilir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelikte Uykusuzluk ile Nas\u0131l Ba\u015fa \u00c7\u0131k\u0131l\u0131r? 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