06.04.2026 15:36<\/p>\n\n\n\n
Ak\u015fam saatlerinde yap\u0131lan k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, sabah ruh halini do\u011frudan etkiliyor. Uzmanlara g\u00f6re basit al\u0131\u015fkanl\u0131klarla g\u00fcne daha mutlu ba\u015flamak m\u00fcmk\u00fcn<\/p>\n\n\n\n
G\u00fcne iyi ba\u015flamak yaln\u0131zca g\u00fc\u00e7l\u00fc bir sabah rutiniyle ilgili de\u011fil. Ak\u015fam saatlerini nas\u0131l de\u011ferlendirdi\u011finiz de bu s\u00fcrecin \u00f6nemli bir par\u00e7as\u0131 olmas\u0131na ra\u011fmen \u00e7o\u011fu zaman g\u00f6z ard\u0131 ediliyor. Oysa gece al\u0131\u015fkanl\u0131klar\u0131n\u0131zda yapaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, sabahki ruh haliniz ve mutluluk d\u00fczeyiniz \u00fczerinde belirgin bir etki yaratabilir.<\/p>\n\n\n\n
The Huffington Post\u2019ta yer alan habere g\u00f6re uzmanlar, ak\u015fam saatlerinde uygulanabilecek basit al\u0131\u015fkanl\u0131klar\u0131n ertesi g\u00fcn\u00fcn ruh halini olumlu y\u00f6nde etkiledi\u011fini belirtiyor. \u0130\u015fte uzmanlar\u0131n \u00f6nerdi\u011fi 6 etkili gece al\u0131\u015fkanl\u0131\u011f\u0131:<\/p>\n\n\n\n
\u0130ster ak\u015fam yeme\u011finden sonra k\u0131sa bir tur, ister uyumadan \u00f6nce son bir gezinti\u2026 A\u00e7\u0131k havada yap\u0131lan hafif tempolu y\u00fcr\u00fcy\u00fc\u015fler, yemek sonras\u0131 kan \u015fekeri seviyesini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olurken zihnin de gev\u015femesini sa\u011fl\u0131yor.<\/p>\n\n\n\n
\u0130ngiltere merkezli psikolog Lee Chambers, her ak\u015fam y\u00fcr\u00fcy\u00fc\u015f yapt\u0131\u011f\u0131n\u0131 belirterek bunun g\u00fcn i\u00e7inde edinilen bilgileri i\u015flemesine yard\u0131mc\u0131 oldu\u011funu s\u00f6yl\u00fcyor. Chambers, \u201cKan ak\u0131\u015f\u0131 artt\u0131k\u00e7a zihnim g\u00fcn\u00fcn y\u00fck\u00fcn\u00fc toparl\u0131yor. Bu da daha sakin bir i\u00e7 sesle uyumam\u0131 sa\u011fl\u0131yor\u201d dedi.<\/p>\n\n\n\n
Uzmanlar, karanl\u0131kta y\u00fcr\u00fcy\u00fc\u015f yaparken g\u00fcvenlik \u00f6nlemlerinin ihmal edilmemesi gerekti\u011fini de hat\u0131rlat\u0131yor. Reflekt\u00f6rl\u00fc veya a\u00e7\u0131k renkli k\u0131yafetler tercih edilmesi, iyi ayd\u0131nlat\u0131lm\u0131\u015f ve bilinen g\u00fczergahlar\u0131n se\u00e7ilmesi, m\u00fcmk\u00fcnse yaln\u0131z y\u00fcr\u00fcnmemesi ya da telefonun acil durumlar i\u00e7in yan\u0131n\u0131zda bulundurulmas\u0131 \u00f6neriliyor.<\/p>\n\n\n\n
Kaliteli bir uykunun ertesi g\u00fcnk\u00fc ruh hali \u00fczerinde b\u00fcy\u00fck etkisi oldu\u011fu uzun s\u00fcredir biliniyor. Yale University psikoloji profes\u00f6r\u00fc ve \u201cThe Happiness Lab\u201din sunucusu Laurie Santos, bu konuda g\u00fc\u00e7l\u00fc bilimsel kan\u0131tlar bulundu\u011funu vurguluyor.<\/p>\n\n\n\n
Uyku kalitesini art\u0131rmak i\u00e7in \u201cuyku hijyeni\u201dne dikkat edilmesi gerekti\u011fini belirten Santos, \u00f6zellikle gece saatlerinde ekran kullan\u0131m\u0131n\u0131n s\u0131n\u0131rland\u0131r\u0131lmas\u0131n\u0131n \u00f6nemine dikkat \u00e7ekiyor. \u201cYatmadan yakla\u015f\u0131k 30 dakika \u00f6nce ekranlar\u0131 kapat\u0131n ve m\u00fcmk\u00fcnse cihazlar\u0131n\u0131z\u0131 yata\u011f\u0131n\u0131zdan uzak tutun\u201d diyen Santos, sosyal medya ve e-postadan ba\u011f\u0131ms\u0131z \u00e7al\u0131\u015fan klasik bir \u00e7alar saat tercih edilmesini \u00f6neriyor.<\/p>\n\n\n\n
Uzmanlara g\u00f6re, g\u00fcn\u00fcm\u00fcz\u00fcn a\u015f\u0131r\u0131 uyar\u0131c\u0131 d\u00fcnyas\u0131nda ekranlardan uzakla\u015fmak, duyular\u0131 sakinle\u015ftirmenin en etkili yollar\u0131ndan biri. Bunun yan\u0131 s\u0131ra rahatlat\u0131c\u0131 kokular, sakinle\u015ftirici sesler ve s\u0131cak i\u00e7eceklerle desteklenen ak\u015fam rutinleri de zihinsel gev\u015femeyi art\u0131rarak daha kaliteli bir uykuya zemin haz\u0131rl\u0131yor.<\/p>\n\n\n\n
Zihin-beden psikolo\u011fu Justine Grosso, ak\u015fam saatlerinde yap\u0131lan banyonun hem fiziksel hem de zihinsel sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydal\u0131 oldu\u011funu belirtiyor. Ara\u015ft\u0131rmalar, suya tamamen dalman\u0131n depresyon belirtilerini hafifletebildi\u011fini, uykusuzluk ya\u015fayan ki\u015filerde uyku kalitesini art\u0131rabildi\u011fini ve kalp-damar sistemi \u00fczerinde olumlu etkiler yaratabildi\u011fini g\u00f6steriyor.<\/p>\n\n\n\n
K\u00fcvet imkan\u0131 olmayanlar i\u00e7in du\u015f da etkili bir alternatif. Uyku dan\u0131\u015fman\u0131 Robert Oexman\u2019a g\u00f6re gece du\u015f almak, v\u00fccut \u0131s\u0131s\u0131n\u0131n d\u00fc\u015fmesine yard\u0131mc\u0131 olarak uykuya ge\u00e7i\u015fi kolayla\u015ft\u0131r\u0131yor.<\/p>\n\n\n\n
Wisconsin-Madison \u00dcniversitesi Sa\u011fl\u0131kl\u0131 Zihinler Merkezi\u2019nde ara\u015ft\u0131rmac\u0131 olan Cortland Dahl, bilin\u00e7li fark\u0131ndal\u0131k temelli \u201cbody scan\u201d (beden taramas\u0131) egzersizinin kronik stres ve zihinsel yorgunlu\u011fu azaltmada etkili oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n\n\n\n
Bu egzersiz, yatakta uzan\u0131rken dikkatini ba\u015ftan ba\u015flayarak yava\u015f\u00e7a ayaklara kadar t\u00fcm v\u00fccuda y\u00f6neltmeyi i\u00e7eriyor. Ama\u00e7, bedende hissedilen duyumlar\u0131 yarg\u0131lamadan g\u00f6zlemlemek. Dahl\u2019a g\u00f6re bu y\u00f6ntem, \u00f6z d\u00fczenleme ve i\u00e7 dengeyi sa\u011flayan beyin a\u011flar\u0131n\u0131 aktive ediyor.<\/p>\n\n\n\n
Grosso ise yoga nidra gibi tekniklerin ya da hafif esneme hareketlerinin parasempatik sinir sistemini devreye sokarak bedeni dinlenme moduna ge\u00e7irdi\u011fini belirtiyor.<\/p>\n\n\n\n
Pek \u00e7ok ki\u015fi g\u00fcn sonunda yap\u0131lmayan i\u015flere odaklan\u0131rken, uzmanlar bunun yerine elde edilen ilerlemelerin fark edilmesini \u00f6neriyor. Chambers, ister yazarak ister d\u00fc\u015f\u00fcnerek, g\u00fcn i\u00e7inde at\u0131lan ad\u0131mlar\u0131n ve a\u015f\u0131lan zorluklar\u0131n not edilmesinin \u00f6nemli oldu\u011funu vurguluyor.<\/p>\n\n\n\n
Dahl da \u00f6z de\u011ferlendirme prati\u011finin g\u00fcn\u00fcn sonunda yap\u0131labilecek etkili bir al\u0131\u015fkanl\u0131k oldu\u011funu belirtiyor. G\u00fcn i\u00e7inde \u00f6\u011frenilenleri ve ki\u015fisel geli\u015fimi d\u00fc\u015f\u00fcnmenin, stresli olaylar\u0131 yeniden \u00e7er\u00e7evelemeye yard\u0131mc\u0131 olabilece\u011fini ifade ediyor.<\/p>\n\n\n\n
Uzmanlar, uyumadan \u00f6nce \u015f\u00fckran prati\u011fi yapman\u0131n ruh sa\u011fl\u0131\u011f\u0131 \u00fczerinde g\u00fc\u00e7l\u00fc etkileri oldu\u011funu belirtiyor. Santos, California \u00dcniversitesi\u2019nden psikolog Robert Emmons\u2019un ara\u015ft\u0131rmalar\u0131na at\u0131f yaparak, hayat\u0131n\u0131zdaki olumlu \u015feyleri listelemenin iyi olu\u015f halini art\u0131rd\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.<\/p>\n\n\n\n
Her gece \u00fc\u00e7 ila be\u015f \u015feyi yazmak ya da d\u00fc\u015f\u00fcnmek, stresin azalmas\u0131na ve daha g\u00fc\u00e7l\u00fc bir ba\u011fl\u0131l\u0131k hissiyle uykuya ge\u00e7ilmesine yard\u0131mc\u0131 oluyor.<\/p>\n\n\n\n
![<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"06.04.2026 15:36 Ak\u015fam saatlerinde yap\u0131lan k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, sabah ruh halini do\u011frudan etkiliyor. Uzmanlara g\u00f6re basit al\u0131\u015fkanl\u0131klarla g\u00fcne daha mutlu ba\u015flamak m\u00fcmk\u00fcn G\u00fcne iyi ba\u015flamak yaln\u0131zca g\u00fc\u00e7l\u00fc bir sabah rutiniyle ilgili de\u011fil. Ak\u015fam saatlerini nas\u0131l de\u011ferlendirdi\u011finiz de bu s\u00fcrecin \u00f6nemli bir par\u00e7as\u0131 olmas\u0131na ra\u011fmen \u00e7o\u011fu zaman g\u00f6z ard\u0131 ediliyor. Oysa gece al\u0131\u015fkanl\u0131klar\u0131n\u0131zda yapaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, sabahki…<\/p>\n","protected":false},"author":5,"featured_media":5321,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[12],"tags":[],"class_list":["post-5320","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"jetpack_featured_media_url":"https:\/\/dbsnewsmedia.com\/wp-content\/uploads\/2026\/04\/10.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/5320","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5320"}],"version-history":[{"count":1,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/5320\/revisions"}],"predecessor-version":[{"id":5322,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/5320\/revisions\/5322"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/media\/5321"}],"wp:attachment":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/i.gazeteoksijen.com\/storage\/files\/images\/2026\/04\/06\/uzmanlar-siraladi-sabah-mutlulugunu-artiran-6-gece-aliskanligi-aai7.jpg\"){kind=link}