{"id":2977,"date":"2023-07-07T21:16:00","date_gmt":"2023-07-07T18:16:00","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=2977"},"modified":"2023-06-02T17:34:18","modified_gmt":"2023-06-02T14:34:18","slug":"cocuga-uyku-aliskanligi-nasil-kazandirilir","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/cocuga-uyku-aliskanligi-nasil-kazandirilir\/","title":{"rendered":"\u00c7ocu\u011fa Uyku Al\u0131\u015fkanl\u0131\u011f\u0131 Nas\u0131l Kazand\u0131r\u0131l\u0131r?"},"content":{"rendered":"\n<p>Uyku al\u0131\u015fkanl\u0131\u011f\u0131, \u00e7ocuklar\u0131n b\u00fcy\u00fcmesi, \u00f6\u011frenmesi ve geli\u015fmesi i\u00e7in \u00e7ok \u00f6nemlidir.&nbsp;Her gece iyi bir uyku \u00e7ocu\u011funuzu daha da mutlu eder, konsantre olmas\u0131na, bir \u015feyleri hat\u0131rlamas\u0131na yard\u0131mc\u0131 olur ve davran\u0131\u015flar\u0131n\u0131 iyile\u015ftirir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00c7ocuklar\u0131n ne kadar uykuya ihtiyac\u0131 vard\u0131r?<\/strong><\/h2>\n\n\n\n<p>\u0130htiyac\u0131m\u0131z olan uyku miktar\u0131 ya\u015fla birlikte de\u011fi\u015fir.&nbsp;Herkes farkl\u0131d\u0131r, ancak ortalama olarak, \u00e7ocuklar\u0131n her gece a\u015fa\u011f\u0131daki miktarlarda uykuya ihtiyac\u0131 vard\u0131r:<\/p>\n\n\n\n<ol><li>3 ila 5 ya\u015f\u00a0: 10 ila 13 saat<\/li><li>6-13 ya\u015f\u00a0: 9-11 saat<\/li><li>14 &#8211; 17 ya\u015f\u00a0: 8 &#8211; 10 saat<\/li><\/ol>\n\n\n\n<p>Yeterli uyku \u00e7ocu\u011funuzun fiziksel sa\u011fl\u0131\u011f\u0131, beyin i\u015flevi, duygusal sa\u011fl\u0131\u011f\u0131 ve g\u00fcnl\u00fck i\u015flev g\u00f6rme yetene\u011fi i\u00e7in hayati \u00f6nem ta\u015f\u0131r.&nbsp;Yeteri kadar uyumamak veya sa\u011fl\u0131kl\u0131 bir \u015fekilde uyumamak, \u00e7ocuklar\u0131n nas\u0131l \u00f6\u011frendi\u011fini etkileyebilir ve ruh hali de\u011fi\u015fimlerine ve davran\u0131\u015f sorunlar\u0131na yol a\u00e7abilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130yi bir uyku al\u0131\u015fkanl\u0131\u011f\u0131 nas\u0131l kazand\u0131r\u0131l\u0131r?<\/strong><\/h2>\n\n\n\n<ul><li><strong>Uyku dostu bir ortam haz\u0131rlay\u0131n:<\/strong>&nbsp;\u00c7ok fazla \u0131\u015f\u0131k ve \u00e7ok s\u0131cak veya \u00e7ok so\u011fuk bir oda uyumay\u0131 zorla\u015ft\u0131rabilir.&nbsp;Pencerelerin \u00fczerine \u0131\u015f\u0131\u011f\u0131 engelleyen perdeler as\u0131n ve s\u0131cakl\u0131\u011f\u0131n mevsimsel olarak \u00e7ocuklar\u0131n\u0131z\u0131n odalar\u0131na uygun oldu\u011fundan emin olun.<\/li><li><strong>Elektronik cihazlar\u0131 kapat\u0131n:<\/strong>&nbsp;Bilgisayarlar\u0131n, tabletlerin ve telefonlar\u0131n \u00fcretti\u011fi \u0131\u015f\u0131kla ilgili ara\u015ft\u0131rmalar art\u0131yor.&nbsp;Yatmadan hemen \u00f6nce sadece iki saatlik bir ekran s\u00fcresi, v\u00fccuda uyku sinyali veren bir kimyasal olan melatonin d\u00fczeylerini y\u00fczde 22 d\u00fc\u015f\u00fcrmek i\u00e7in yeterlidir.<\/li><li><strong>D\u00fczenli yatma saati ayarlay\u0131n:<\/strong>&nbsp;Bu, uygulanmas\u0131 en zor ipucu olabilir, ancak muhtemelen en \u00f6nemlisidir.&nbsp;Yatma vaktini hafta sonlar\u0131 bile tutarl\u0131 tutarak, \u00e7ocu\u011funuzun do\u011fal ritimleri kesintisiz devam edecek ve \u00e7ocu\u011funuz daha iyi fiziksel ve zihinsel i\u015fleyi\u015fe sahip olacakt\u0131r.<\/li><li><strong>B\u00fcy\u00fck \u00e7ocuklar i\u00e7in g\u00fczd\u00fcz uykusu yapt\u0131rmay\u0131n:<\/strong>&nbsp;Okul \u00e7a\u011f\u0131ndaki \u00e7ocuklar\u0131n istenilen bir zamanda yatmas\u0131n\u0131 zorla\u015ft\u0131r\u0131r.<\/li><li><strong>Rahatlamak i\u00e7in zaman ay\u0131r\u0131n:<\/strong>&nbsp;T\u0131pk\u0131 yeti\u015fkinler gibi \u00e7ocuklar\u0131n da yatmadan \u00f6nce zihinsel ve fiziksel olarak gev\u015femek i\u00e7in zamana ihtiyac\u0131 vard\u0131r.&nbsp;\u00c7ocuklar\u0131n\u0131z\u0131n her gece yapabilecekleri k\u0131sa ve rahatlat\u0131c\u0131 bir rutin olu\u015fturmalar\u0131na yard\u0131mc\u0131 olun. Birka\u00e7 dakikal\u0131k basit esneme, hafif bir m\u00fczik dinleme, banyo yapma veya bir bardak \u0131l\u0131k s\u00fct i\u00e7me.<\/li><li><strong>Do\u011fru uyku miktar\u0131 almalar\u0131n\u0131 sa\u011flay\u0131n:<\/strong>&nbsp;&#8220;Uyku uykuya neden olur&#8221; s\u00f6z\u00fc do\u011frudur, yani iyi dinlenmi\u015f bir \u00e7ocuk daha iyi uyuyabilir.&nbsp;<\/li><\/ul>\n\n\n\n<p>\u0130yi <a href=\"https:\/\/annelertoplandik.com\/blog\/bebeklerde-uyku-pozisyonlari\/\">uyku<\/a> al\u0131\u015fkanl\u0131klar\u0131n\u0131n genel \u00e7ocuk sa\u011fl\u0131\u011f\u0131 i\u00e7in hayati \u00f6nem ta\u015f\u0131mas\u0131n\u0131n bir\u00e7ok nedeni vard\u0131r.\u00a0Derin uyku, v\u00fccudu \u00e7ocuklarda ve gen\u00e7lerde b\u00fcy\u00fcmeyi destekleyen hormonu salmas\u0131 i\u00e7in tetikler.\u00a0Bu hormon ayr\u0131ca kas k\u00fctlesini art\u0131r\u0131r. \u00c7ocuklarda, gen\u00e7lerde ve yeti\u015fkinlerde h\u00fccrelerin ve dokular\u0131n onar\u0131lmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/09\/Uyku-alis\u0327kanlig\u0306i1.jpg\" alt=\"Uyku al\u0131\u015fkanl\u0131\u011f\u0131\" class=\"wp-image-2978\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/09\/Uyku-alis\u0327kanlig\u0306i1.jpg 900w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/09\/Uyku-alis\u0327kanlig\u0306i1-300x200.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/09\/Uyku-alis\u0327kanlig\u0306i1-768x512.jpg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/09\/Uyku-alis\u0327kanlig\u0306i1-696x464.jpg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/09\/Uyku-alis\u0327kanlig\u0306i1-630x420.jpg 630w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p>Uykuda bir eksiklik oldu\u011funda, grelin (a\u00e7l\u0131k hissi) seviyeleri y\u00fckselir ve leptin seviyeleri (doygunluk hissi) d\u00fc\u015fer, bu da \u00e7ocuklar\u0131n yorgun olduklar\u0131nda daha a\u00e7 hissettikleri ve muhtemelen daha y\u00fcksek ya\u011fl\u0131 ve daha y\u00fcksek karbonhidratl\u0131 yiyecekler istedi\u011fi anlam\u0131na gelir.<\/p>\n\n\n\n<p>Yorgun \u00e7ocuklar daha hareketsiz olma e\u011filimindedir, bu nedenle daha az kalori yakarlar.&nbsp;Ara\u015ft\u0131rmalar, daha g\u00fc\u00e7l\u00fc egzersiz yapan \u00e7ocuklar\u0131n hareketsiz ya\u015fam tarz\u0131na sahip \u00e7ocuklardan \u00e7ok daha h\u0131zl\u0131 uykuya dalabildi\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<p>\u00c7ocuklarda k\u00f6t\u00fc bir gece uykusunun en d\u0131\u015fsal belirtisi davran\u0131\u015flar\u0131d\u0131r.&nbsp;\u00dc\u00e7 ya\u015f\u0131na gelmeden her gece 10 saatten az uyuyan \u00e7ocuklar, 6 ya\u015f\u0131na g\u00f6re hiperaktivite ve d\u00fcrt\u00fcsellik sorunlar\u0131 ya\u015fama olas\u0131l\u0131\u011f\u0131n\u0131n \u00fc\u00e7 kat\u0131d\u0131r.&nbsp;D\u00fcrt\u00fcsellik ve dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 belirtileri g\u00f6r\u00fclmeye ba\u015flar.<\/p>\n\n\n\n<p>Yukar\u0131daki alt\u0131 ipucunu takip etmek, \u00e7ocuklar\u0131n daha iyi uyku al\u0131\u015fkanl\u0131\u011f\u0131na sahip olmas\u0131na ve bunu daha uzun s\u00fcre yapmas\u0131na yard\u0131mc\u0131 olabilir.&nbsp;Uyku al\u0131\u015fkanl\u0131\u011f\u0131 kazand\u0131rmakta zorlan\u0131yorsan\u0131z \u00e7ocuk doktorunuzdan yard\u0131m almay\u0131 unutmay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uyku al\u0131\u015fkanl\u0131\u011f\u0131, \u00e7ocuklar\u0131n b\u00fcy\u00fcmesi, \u00f6\u011frenmesi ve geli\u015fmesi i\u00e7in \u00e7ok \u00f6nemlidir.&nbsp;Her gece iyi bir uyku \u00e7ocu\u011funuzu daha da mutlu eder, konsantre olmas\u0131na, bir \u015feyleri hat\u0131rlamas\u0131na yard\u0131mc\u0131 olur ve davran\u0131\u015flar\u0131n\u0131 iyile\u015ftirir. \u00c7ocuklar\u0131n ne kadar uykuya ihtiyac\u0131 vard\u0131r? \u0130htiyac\u0131m\u0131z olan uyku miktar\u0131 ya\u015fla birlikte de\u011fi\u015fir.&nbsp;Herkes farkl\u0131d\u0131r, ancak ortalama olarak, \u00e7ocuklar\u0131n her gece a\u015fa\u011f\u0131daki miktarlarda uykuya ihtiyac\u0131 vard\u0131r: 3 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":2979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[50],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00c7ocu\u011fa Uyku Al\u0131\u015fkanl\u0131\u011f\u0131 Nas\u0131l Kazand\u0131r\u0131l\u0131r? | Anneler Topland\u0131k<\/title>\n<meta name=\"description\" content=\"Uyku al\u0131\u015fkanl\u0131\u011f\u0131, \u00e7ocuklar\u0131n b\u00fcy\u00fcmesi, \u00f6\u011frenmesi ve geli\u015fmesi i\u00e7in \u00e7ok \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\/cocuga-uyku-aliskanligi-nasil-kazandirilir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c7ocu\u011fa Uyku Al\u0131\u015fkanl\u0131\u011f\u0131 Nas\u0131l Kazand\u0131r\u0131l\u0131r? 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