{"id":58222,"date":"2022-05-31T17:40:59","date_gmt":"2022-05-31T17:40:59","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=58222"},"modified":"2023-11-06T09:48:29","modified_gmt":"2023-11-06T09:48:29","slug":"sleep-smarter-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/tr\/books\/sleep-smarter-summary\/","title":{"rendered":"Sleep Smarter \u00d6zet ve \u0130nceleme | Shawn Stevenson"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Sleep Smarter'\u0131n \u00d6zeti: Daha \u0130yi Bir V\u00fccut, Daha \u0130yi Sa\u011fl\u0131k ve Daha B\u00fcy\u00fck Ba\u015far\u0131ya Giden Yolda Uyumak \u0130\u00e7in 21 Temel Strateji<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hayat \u00e7ok yo\u011fun. Var<em> <a href=\"https:\/\/geni.us\/sleep-smarter-audio\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/sleep-smarter-audio\" rel=\"noreferrer noopener nofollow\">Daha Ak\u0131ll\u0131 Uyuyun<\/a><\/em> Shawn Steven'\u0131n yazd\u0131\u011f\u0131 kitap okuma listenizde duruyor muydu? Temel i\u00e7g\u00f6r\u00fcleri \u015fimdi \u00f6\u011frenin.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burada y\u00fczeyi \u00e7iziyoruz. Sleep Smarter'a hen\u00fcz sahip de\u011filseniz, sipari\u015f edin <a href=\"https:\/\/geni.us\/sleep-smarter\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Burada<\/a>&nbsp;ya da&nbsp;<mark><span class=\"has-inline-text has-inline-text\">sesli kitap<\/span><\/mark>&nbsp;<a href=\"https:\/\/geni.us\/sleep-smarter-audio\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u00fccretsiz<\/a>&nbsp;ilgin\u00e7 detaylar\u0131 \u00f6\u011frenmek i\u00e7in.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Shawn Stevenson Hakk\u0131nda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/geni.us\/shawn-stevenson\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/shawn-stevenson\" rel=\"noreferrer noopener nofollow\">Shawn Stevenson<\/a> sa\u011fl\u0131k ve zindelik uzman\u0131, yazar ve konu\u015fmac\u0131d\u0131r. Ayn\u0131 zamanda her y\u0131l milyonlarca kez indirilen ve ABD'nin #1 sa\u011fl\u0131k podcast'i olan The Model Health Show'un da yarat\u0131c\u0131s\u0131d\u0131r. Stevenson, i\u015fletme, biyoloji ve beslenme bilimi okudu\u011fu Missouri \u00dcniversitesi, St. D\u00fcnya \u00e7ap\u0131nda bireyler ve kurulu\u015flar i\u00e7in Sa\u011fl\u0131k Hizmetleri sa\u011flayan ba\u015far\u0131l\u0131 bir \u015firket olan Advanced Integrative Health Alliance'\u0131n kurucu orta\u011f\u0131d\u0131r. Stevenson, Forbes, Fast Company, The New York Times, Muscle &amp; Fitness, ABC News, ESPN ve di\u011fer bir\u00e7ok \u00f6nemli medya kurulu\u015funda yer alm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"\u0130yi bir kahkaha ve uzun bir uyku her \u015feyin en iyi iki ilac\u0131d\u0131r.\" <\/p>\n<cite>- Shawn Stevenson<\/cite><\/blockquote>\n\n\n\n<iframe frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https:\/\/playlist.megaphone.fm?e=PARSIDA9432897053&amp;light=true\" width=\"100%\"><\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\">Giri\u015f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Daha sa\u011fl\u0131kl\u0131 uyku al\u0131\u015fkanl\u0131klar\u0131yla sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 nas\u0131l art\u0131rabilece\u011finizi hi\u00e7 merak ettiniz mi? Sleep Smarter size tam olarak bunu nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 \u00f6\u011fretiyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7o\u011fumuz uykunun de\u011ferini ve uykunun sa\u011fl\u0131\u011f\u0131m\u0131z \u00fczerindeki inan\u0131lmaz etkisini anlayam\u0131yoruz. 290 sayfal\u0131k bu kitap okuyuculara uygulanabilir ipu\u00e7lar\u0131 veriyor. Bu ipu\u00e7lar\u0131n\u0131 daha iyi uyumak, daha iyi hissetmek ve daha iyisini yapmak i\u00e7in kullanabilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #1: Uyku Optimal \u00dcretkenlik ve Daha Fazlas\u0131 \u0130\u00e7in Kritiktir<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"\u0130htiyac\u0131n\u0131z olan uykuyu ald\u0131\u011f\u0131n\u0131zda daha iyi performans g\u00f6sterir, daha iyi kararlar verir ve daha iyi bir v\u00fccuda sahip olursunuz.\"&nbsp;<\/p>\n<cite>- Shawn Stevenson<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Uykunun neden de\u011ferli oldu\u011funu hi\u00e7 merak ettiniz mi? Ortalama bir insan ya\u015fam\u0131n\u0131n \u00fc\u00e7te birini ya da yakla\u015f\u0131k 230.000 saatini uyuyarak ge\u00e7irir. Bu da 8 saat uyumay\u0131 b\u00fcy\u00fck bir zaman kayb\u0131 gibi hissettirebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7o\u011fumuz yeterince dinlenmenin uyumad\u0131\u011f\u0131m\u0131z zaman\u0131 optimize etmek i\u00e7in kritik \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 bilmeyiz. Yeterince uyumak ve iyi uyumak, g\u00fcnd\u00fcz saatlerinde \u00fcretken olmak i\u00e7in \u00e7ok \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beynimizin en iyi \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in glikoz ad\u0131 verilen bir bile\u015fi\u011fe ihtiyac\u0131 vard\u0131r. Ara\u015ft\u0131rmalar, daha az uyuyan insanlar\u0131n beyin dokular\u0131nda daha az glikoz bulundu\u011funu g\u00f6steriyor. Bu fenomen esas olarak, problemleri \u00e7\u00f6zmemize ve daha karma\u015f\u0131k bili\u015fsel g\u00f6revleri yerine getirmemize yard\u0131mc\u0131 olan prefrontal kortekste mevcuttur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uyku, i\u015ftah\u0131m\u0131z\u0131 d\u00fczenlemek ve an\u0131lar\u0131 peki\u015ftirmekten ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u015flevini g\u00fc\u00e7lendirmeye ve hasarl\u0131 h\u00fccreleri onarmaya kadar her \u015feyi ele al\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uyku, bu ve daha bir\u00e7ok nedenden dolay\u0131 sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00e7ok de\u011ferlidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #2: G\u00fcne\u015f ve Ekrana Maruz Kalmak Sirkadiyen Ritminizi Bozabilir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130nsanlar\u0131n \u0131\u015f\u0131\u011fa ihtiyac\u0131 vard\u0131r. \u0130nsanl\u0131\u011f\u0131n ba\u015flang\u0131c\u0131ndan bu yana, D vitamini \u00fcretmek i\u00e7in g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na ihtiya\u00e7 duyuyoruz. Ancak \u0131\u015f\u0131\u011fa ayn\u0131 zamanda sirkadiyen ritmi, yani uyku-uyan\u0131kl\u0131k program\u0131m\u0131z\u0131 d\u00fczenledi\u011fi i\u00e7in de ihtiya\u00e7 duyar\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I\u015f\u0131\u011fa maruz kalma, melatonin ad\u0131 verilen bir hormon nedeniyle uyku program\u0131n\u0131zla ili\u015fkilidir. Melatonin beynimize ne zaman uyuma ve ne zaman uyanma zaman\u0131 geldi\u011fini s\u00f6yler. Melatoninin g\u00fcn boyunca g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalmas\u0131 gerekir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uyuman\u0131z gereken zamanda \u00e7ok fazla \u0131\u015f\u0131\u011fa maruz kal\u0131rsan\u0131z melatonin seviyenizi d\u00fc\u015f\u00fcrebilirsiniz. Uyku bilimcilerinin yatmadan \u00f6nce mavi \u0131\u015f\u0131kl\u0131 ekranlar\u0131 kullanmaman\u0131z\u0131 \u00f6nermesinin nedeni de bu etkidir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"...Melatonin ve kortizol seviyelerinin normale d\u00f6nmesini sa\u011flamak i\u00e7in yatmadan en az 90 dakika \u00f6nce t\u00fcm ekranlar\u0131 kapatmay\u0131 bir zorunluluk haline getirin.\"<\/p>\n<cite>&nbsp;- Shawn Stevenson<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #3: \u0130yi Uyumak \u0130\u00e7in En \u00d6nemli Fakt\u00f6r S\u0131cakl\u0131kt\u0131r<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccudunuzun sadece dahili bir alarm saati de\u011fil, ayn\u0131 zamanda dahili bir s\u0131cakl\u0131k d\u00fczenleyicisi de vard\u0131r. Sirkadiyen ritim her iki s\u00fcreci de d\u00fczenler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">G\u00fcn boyunca v\u00fccudunuz daha s\u0131cak bir s\u0131cakl\u0131kta kal\u0131r. Ancak yatma vaktine do\u011fru i\u00e7 v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z d\u00fc\u015fer. Siz uyurken v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z giderek d\u00fc\u015fer ve g\u00fcn i\u00e7inde en d\u00fc\u015f\u00fck noktas\u0131na \u015fafak vakti ula\u015f\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ara\u015ft\u0131rmalar, optimum s\u0131cakl\u0131\u011f\u0131n h\u0131zl\u0131 uyumak ve iyi bir gece uykusu ald\u0131\u011f\u0131n\u0131z\u0131 hissetmek (yani daha y\u00fcksek uyku kalitesi) i\u00e7in kritik \u00f6neme sahip oldu\u011funu g\u00f6stermektedir. Yak\u0131n zamanda yap\u0131lan bir \u00e7al\u0131\u015fma, \u00e7ok s\u0131cak bir odada uyuman\u0131n ertesi g\u00fcn i\u015f performans\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde etkiledi\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burada tavsiye edilen, 65 Fahrenheit (18,3 santigrat derece) dereceye ayarlanm\u0131\u015f bir odada uyumakt\u0131r. Bu ki\u015fiden ki\u015fiye birka\u00e7 derece de\u011fi\u015febilir, ancak \u00e7o\u011fu doktor en rahat uyku i\u00e7in termostat\u0131n 60 ila 67 derece Fahrenheit (15,6 ila 19,4 santigrat derece) aras\u0131nda ayarlanmas\u0131n\u0131 \u00f6nermektedir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Termostat\u0131n\u0131z\u0131 \u00e7ok d\u00fc\u015f\u00fck ayarlamay\u0131n. Aksi takdirde daha fazla battaniyeye ihtiyac\u0131n\u0131z olacakt\u0131r. Daha fazla battaniye i\u00e7 v\u00fccut \u0131s\u0131n\u0131z\u0131 y\u00fckseltebilir ve uykunuzu bozabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #4: Ayn\u0131 Saatte Yatmak ve Erken Kalkmak Uyku Kalitesini Art\u0131r\u0131yor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uyku kalitesi \u00fczerinde \u00f6nemli etkisi olan bir di\u011fer fakt\u00f6r de zamanlamad\u0131r. \u00d6zellikle zamanlama, ne zaman yatt\u0131\u011f\u0131n\u0131z\u0131 ve uyand\u0131\u011f\u0131n\u0131z\u0131 i\u00e7erir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130deal olarak, her gece ayn\u0131 saatte yata\u011fa gitmelisiniz. Ancak en uygun uyku saatleri 22:00 ile 02:00 aras\u0131nda oldu\u011fu i\u00e7in en ge\u00e7 21:00'de uyumaya \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sabah erken kalkmak, uykudan en iyi \u015fekilde yararlanmak i\u00e7in bir ba\u015fka \u00f6neridir. \u0130nsanlar g\u00fcne\u015fle birlikte do\u011fmak \u00fczere evrimle\u015fmi\u015ftir. Bu, v\u00fccudunuzun sirkadiyen ritminizi sabah erken ba\u015flamak i\u00e7in optimize etti\u011fi anlam\u0131na gelir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burada ne kadar uyuman\u0131z gerekti\u011finden de bahsetmek \u00f6nemlidir. 18-64 ya\u015f aras\u0131 yeti\u015fkin erkekler en az 7 saat ve en fazla 9 saat uyumal\u0131d\u0131r. E\u011fer 65 ya\u015f\u0131n \u00fczerindeyseniz, gece ba\u015f\u0131na 8 saatten fazla uykuya ihtiyac\u0131n\u0131z olmamal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #5: Ba\u011f\u0131rsak Mikrobiyomunuz Ne Kadar \u00c7e\u015fitliyse Uykunuz O Kadar \u0130yi Olur<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Son on y\u0131lda bilimde ortaya at\u0131lan en ilgi \u00e7ekici teorilerden biri ba\u011f\u0131rsak-beyin ekseni fikridir. Bu teorinin savunucular\u0131na g\u00f6re, beyin ve ba\u011f\u0131rsak aras\u0131nda \u00e7ift y\u00f6nl\u00fc bir ba\u011flant\u0131 vard\u0131r. Ve ba\u011f\u0131rsakta mikrobiyom ya\u015far.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mikrobiyom, ba\u011f\u0131rsaklar\u0131n\u0131zdaki milyarlarca bakteri t\u00fcr\u00fcnden olu\u015fan bir koleksiyondur. Bilim insanlar\u0131 ba\u011f\u0131rsaklar\u0131n\u0131zda ya\u015fayan bakteri t\u00fcrlerinin say\u0131s\u0131n\u0131 ve t\u00fcr\u00fcn\u00fc mikrobiyom \u00e7e\u015fitlili\u011fi olarak adland\u0131rmaktad\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Son ara\u015ft\u0131rmalar, ba\u011f\u0131rsak bakterileriniz ne kadar \u00e7e\u015fitli olursa, o kadar uzun ve iyi uyudu\u011funuzu g\u00f6stermi\u015ftir. Ne yaz\u0131k ki bunun tersi de do\u011frudur. Uykunuz ne kadar k\u00f6t\u00fcyse, ba\u011f\u0131rsak mikrobiyomunuz o kadar az \u00e7e\u015fitlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve ba\u011f\u0131rsaklardaki \u00e7e\u015fitlilik eksikli\u011fi sadece uyku i\u00e7in k\u00f6t\u00fc de\u011fildir. Tip 2 diyabet ve kardiyovask\u00fcler hastal\u0131klar gibi daha ileri sa\u011fl\u0131k komplikasyonlar\u0131na yol a\u00e7abilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peki, ba\u011f\u0131rsak mikrobiyomunuzun sizi geceleri uyutmad\u0131\u011f\u0131ndan nas\u0131l emin olabilirsiniz? \u0130\u015fte baz\u0131 ipu\u00e7lar\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tam tah\u0131llar, hayvansal olmayan proteinler ve bol miktarda lif a\u00e7\u0131s\u0131ndan zengin renkli meyve ve sebzeler dahil olmak \u00fczere \u00e7e\u015fitli g\u0131dalardan olu\u015fan bir diyet uygulay\u0131n<\/li>\n\n\n\n<li>Fermente g\u0131dalar\u0131 deneyin (yo\u011furt, lahana tur\u015fusu, kombucha, kimchi, vb.)<\/li>\n\n\n\n<li>Prebiyotik veya probiyotik al\u0131n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #6: Yatmadan \u00d6nce Seks Yapmak Uykuya Daha H\u0131zl\u0131 Dalman\u0131za Yard\u0131mc\u0131 Olur<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Orgazmlar serotonin gibi iyi hissettiren n\u00f6rotransmitterlerin sal\u0131n\u0131m\u0131n\u0131 d\u00fczenler. Orgazmlar ayr\u0131ca do\u011fal bir stres giderici olan oksitosin \u00fcretilmesine de yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Serotonin, endorfin olarak bilinen hormonlar\u0131n sal\u0131n\u0131m\u0131n\u0131 tetikleyebilir. Egzersiz s\u0131ras\u0131nda da salg\u0131lanan endorfinler v\u00fccudunuzun opioid resept\u00f6rlerini aktive eder. Opioid resept\u00f6rleri aktive edildi\u011finde sadece a\u011fr\u0131y\u0131 hafifletmekle kalmaz, ayn\u0131 zamanda uykulu hissetmenize de yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #7: Ya\u015fam Tarz\u0131n\u0131z\u0131 \u0130yile\u015ftirerek Uykunuzu \u0130yile\u015ftirebilirsiniz<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stevenson's Sleep Smarter'\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131 uykuyu etkileyen ya\u015fam tarz\u0131 fakt\u00f6rlerini ele almaktad\u0131r. Bu ya\u015fam tarz\u0131 fakt\u00f6rleri \u015funlar\u0131 i\u00e7erir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egzersiz<\/li>\n\n\n\n<li>A\u011f\u0131rl\u0131k<\/li>\n\n\n\n<li>Alkol ve kafein t\u00fcketimi<\/li>\n\n\n\n<li>Ruh sa\u011fl\u0131\u011f\u0131<\/li>\n\n\n\n<li>Takviyeler<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Egzersiz ve Uyku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Daha fazla egzersiz yapmak uyku kalitenizi art\u0131rabilir. \u00d6zellikle egzersiz yapmak uykuya daha h\u0131zl\u0131 dalman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu nedenle, her gece uyan\u0131k yat\u0131p koyun saymaya yatk\u0131nsan\u0131z, g\u00fcn\u00fcn\u00fcze orta ila yo\u011fun bir antrenman eklemek yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kilo Verme ve Uyku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fazla kilo ta\u015f\u0131mak \u00e7e\u015fitli nedenlerle uyku kalitesini d\u00fc\u015f\u00fcrebilir. Obez ki\u015filerde uyku apnesi ve di\u011fer uyku rahats\u0131zl\u0131klar\u0131n\u0131n geli\u015fme riski daha y\u00fcksektir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lgin\u00e7 bir \u015fekilde, kilo ve uyku aras\u0131ndaki ili\u015fki iki y\u00f6nl\u00fcd\u00fcr. Ara\u015ft\u0131rmalar g\u00f6steriyor ki <a href=\"https:\/\/www.science.org\/content\/article\/here-s-how-skimping-sleep-can-change-your-appetite\" rel=\"nofollow noopener\" target=\"_blank\">daha yo\u011fun kalorili yiyecekler arzulamak<\/a> E\u011fer yeterince dinlenmezseniz. Bu durum daha fazla kilo al\u0131m\u0131na ve uyku bozukluklar\u0131na yol a\u00e7abilir ve d\u00f6ng\u00fc devam eder.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kafein, Alkol ve Uyku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Muhtemelen kafeinin yatmadan \u00f6nce kullan\u0131lmamas\u0131 gerekti\u011fini duymu\u015fsunuzdur. Ne de olsa bu bile\u015fik, n\u00f6rotransmitter Adenozini yukar\u0131 do\u011fru d\u00fczenleyerek uyku halini do\u011frudan engeller.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kafeinin v\u00fccudunuzda uzun s\u00fcre kalabilece\u011fini bilmiyor olabilirsiniz. Bu nedenle uzmanlar saat 16.00'dan sonra kafein al\u0131m\u0131ndan ka\u00e7\u0131nman\u0131z\u0131 \u00f6neriyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dinlenmek i\u00e7in iyi olmayan bir di\u011fer s\u0131v\u0131 da alkold\u00fcr. Alkol uyu\u015fuklu\u011fa neden olurken, uyku kalitesine zarar verir. \u00d6zellikle alkol, dinlendirici g\u00f6z hareketi (REM) uykusunu bozar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Haf\u0131za ve \u00f6\u011frenme konsolidasyonu REM uykusu s\u0131ras\u0131nda ger\u00e7ekle\u015fir. Dolay\u0131s\u0131yla, yatmadan \u00f6nce s\u0131k s\u0131k s\u0131cak bir toddy i\u00e7iyorsan\u0131z, haf\u0131zan\u0131z\u0131 ve zekan\u0131z\u0131 etkileyebilirsiniz. Yatmadan \u00f6nce birka\u00e7 saat alkolden uzak durursan\u0131z bu etkilerden ka\u00e7\u0131nabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zihinsel Sa\u011fl\u0131k ve Uyku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Geceleri saatlerce uyan\u0131k kal\u0131yor, uykuya dalmay\u0131 diliyor ama beyninizi kapatam\u0131yor musunuz? Kesinlikle yaln\u0131z de\u011filsiniz. Uyuyamamak genellikle uykusuzluk olarak bilinen bir zihinsel sa\u011fl\u0131k durumu olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yine de iyi haberler var. Meditasyon yoluyla uykusuzlukla m\u00fccadele ederken ayn\u0131 zamanda genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 da iyile\u015ftirebilirsiniz. Tek yapman\u0131z gereken d\u00fc\u015f\u00fcncelerinizi kapatmak ve her gece yatmadan \u00f6nce sadece 10 dakika boyunca derin nefes alma teknikleri uygulamakt\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Uyuman\u0131za Yard\u0131mc\u0131 Olan Takviyeler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eimdiye kadar \u015funu merak etmi\u015f olabilirsiniz: Ya diyet, egzersiz ve meditasyon tek ba\u015f\u0131na uyuman\u0131za yard\u0131mc\u0131 olmak i\u00e7in yeterli de\u011filse? \u0130\u015fte o zaman takviyeler i\u015fe yarayabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezyum ve melatonin k\u00f6t\u00fc uyku i\u00e7in re\u00e7etesiz sat\u0131lan en yayg\u0131n iki ila\u00e7t\u0131r. Magnezyum do\u011fal olarak olu\u015fan bir mineraldir. Daha \u00f6nce de belirtti\u011fimiz gibi, melatonin sirkadiyen ritminizi d\u00fczenleyen hormondur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezyum yatmadan \u00f6nce al\u0131nd\u0131\u011f\u0131nda rahatlaman\u0131za yard\u0131mc\u0131 olabilir. Kitap, boynunuzda ve s\u0131rt\u0131n\u0131zda magnezyum macunu kullanman\u0131z\u0131 \u00f6neriyor. Bu minerali beyninize ula\u015ft\u0131rman\u0131n en etkili yolu budur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Melatonin yaln\u0131zca di\u011fer her \u015fey ba\u015far\u0131s\u0131z oldu\u011funda bir se\u00e7enek olmal\u0131d\u0131r. V\u00fccudumuz melatonini do\u011fal olarak \u00fcretir. Dolay\u0131s\u0131yla bu hormonu \u00e7ok s\u0131k takviye etmek normal melatonin \u00fcretimini bozabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #8: Huzurlu Bir Ortamla Kendinizi Ba\u015far\u0131ya Haz\u0131rlay\u0131n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nerede uyudu\u011funuz ve uyurken ne giydi\u011finiz \u00f6nemlidir. Bu nedenle Shawn Stevenson'\u0131n Sleep Smarter kitab\u0131 bir yatma zaman\u0131 rutini olu\u015fturman\u0131z\u0131 \u00f6neriyor. Ayr\u0131ca uyku mabedi olarak adland\u0131r\u0131lan bir alan\u0131n olu\u015fturulmas\u0131ndan da bahsediyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yatmadan \u00f6nce do\u011fru k\u0131yafetleri se\u00e7ti\u011finizden emin olun. B\u00fct\u00fcn gece serin kalman\u0131z\u0131 sa\u011flamak i\u00e7in pamuk ve keten gibi nefes alabilen malzemeler se\u00e7in. Ayr\u0131ca cildinizi tahri\u015f etmeyecek bol k\u0131yafetler tercih etmelisiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uygun bir uyku s\u0131\u011f\u0131na\u011f\u0131n\u0131n birka\u00e7 temel \u00f6zelli\u011fi vard\u0131r. Birincisi, karanl\u0131kta daha iyi uyursunuz. Bu yine o g\u00fczel sirkadiyen ritminizle ilgilidir. Yatak odan\u0131z\u0131 karart\u0131n. Normal uyku saatlerinde oda \u0131\u015f\u0131\u011f\u0131na maruz kalmak melatonini 50%'den daha fazla bask\u0131lam\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130kinci olarak, temiz haval\u0131 bir odada daha iyi uyursunuz. Havan\u0131z\u0131 temizlemenin en do\u011fal yolu ev bitkileridir. Bitkiler havadaki karbondioksiti ve di\u011fer toksinleri al\u0131r ve yan \u00fcr\u00fcn olarak temiz oksijen verir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dikkate al\u0131nmas\u0131 gereken baz\u0131 harika ev bitkileri pothos, y\u0131lan bitkileri ve kaynana dilidir. Bu bitkilerin bak\u0131m\u0131 kolayd\u0131r. Ayr\u0131ca, her t\u00fcrl\u00fc ev dekorasyonu ile harika g\u00f6r\u00fcn\u00fcrler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Son olarak, yatak odas\u0131na i\u015f getirmekten ka\u00e7\u0131n\u0131n. Uyumadan \u00f6nce \u00e7al\u0131\u015fmak beyninizdeki ve v\u00fccudunuzdaki stres hormonlar\u0131n\u0131 art\u0131rabilir. Bu stres hormonlar\u0131 da uyku miktar\u0131n\u0131z\u0131 azaltabilir ve uykuya dalman\u0131z\u0131 zorla\u015ft\u0131rabilir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"Y\u00fcksek kaliteli uyku ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirir, hormonlar\u0131n\u0131z\u0131 dengeler, metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131r, fiziksel enerjinizi art\u0131r\u0131r ve beyninizin i\u015flevini geli\u015ftirir.\"&nbsp;<\/p>\n<cite>- Shawn Stevenson<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Sleep Smarter'\u0131n Nihai \u00d6zeti ve De\u011ferlendirmesi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep Smarter, sa\u011fl\u0131kl\u0131 d\u00fc\u015f\u00fcnen insanlara uykuda ba\u015far\u0131 i\u00e7in bir yol haritas\u0131 sunuyor. Sa\u011fl\u0131kl\u0131 bir bedene ve zihne sahip olmak i\u00e7in uykunun neden bu kadar \u00f6nemli oldu\u011funu \u00f6\u011freneceksiniz. Ve daha iyi dinlenmek i\u00e7in ger\u00e7ek hayattan baz\u0131 ipu\u00e7lar\u0131 alacaks\u0131n\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu kitaptaki t\u00fcm \u00f6nerileri uygulamak kolayd\u0131r. Daha fazla egzersiz yapmak ve daha erken uyanmak \u00e7ok paraya mal olmaz. \u0130\u015fte bu y\u00fczden bu kitap, daha iyi bir sa\u011fl\u0131k yolculu\u011funa \u00e7\u0131kan herkes i\u00e7in m\u00fckemmel bir kaynakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hat\u0131rlatmak gerekirse, Sleep Smarter'dan \u00e7\u0131kar\u0131lacak ana sonu\u00e7lar bunlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uyku, Optimal \u00dcretkenlik ve Daha Fazlas\u0131 \u0130\u00e7in Kritiktir<\/li>\n\n\n\n<li>G\u00fcne\u015f ve Ekrana Maruz Kalmak Sirkadiyen Ritminizi Bozabilir<\/li>\n\n\n\n<li>S\u0131cakl\u0131k \u0130yi Uyumak \u0130\u00e7in En \u00d6nemli Fakt\u00f6rd\u00fcr<\/li>\n\n\n\n<li>Ayn\u0131 Saatte Yatmak ve Erken Kalkmak Uyku Kalitesini \u0130yile\u015ftirir<\/li>\n\n\n\n<li>Ba\u011f\u0131rsak Mikrobiyomunuz Ne Kadar \u00c7e\u015fitliyse, Uykunuz O Kadar \u0130yi Olur<\/li>\n\n\n\n<li>Yatmadan \u00d6nce Seks Yapmak Uykuya Daha H\u0131zl\u0131 Dalman\u0131za Yard\u0131mc\u0131 Olur<\/li>\n\n\n\n<li>Ya\u015fam Tarz\u0131n\u0131z\u0131 \u0130yile\u015ftirerek Uykunuzu \u0130yile\u015ftirebilirsiniz<\/li>\n\n\n\n<li>Huzurlu Bir Ortamla Kendinizi Ba\u015far\u0131ya Haz\u0131rlay\u0131n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sleep Smarter PDF, Infographic, \u00dccretsiz Sesli Kitap ve Animasyonlu Kitap \u00d6zeti<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Burada \u00f6\u011frendi\u011finiz dersleri be\u011fendiniz mi? \u00d6nemsedi\u011finizi g\u00f6stermek i\u00e7in payla\u015f\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">StoryShots'ta yeni misiniz? PDF, infografik, ses ve animasyonu edinin<strong>&nbsp;<\/strong>bu \u00f6zetin versiyonlar\u0131 <em>Daha Ak\u0131ll\u0131 Uyuyun<\/em> ve y\u00fczlerce di\u011fer \u00e7ok satan kurgusal olmayan kitaplar\u0131m\u0131zda&nbsp;<a href=\"https:\/\/go.getstoryshots.com\/free\">\u00fccretsiz \u00fcst d\u00fczey uygulama.<\/a>&nbsp;Apple, Google, The Guardian ve BM taraf\u0131ndan d\u00fcnyan\u0131n en iyi okuma ve \u00f6\u011frenme uygulamalar\u0131ndan biri olarak g\u00f6sterildi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu buzda\u011f\u0131n\u0131n g\u00f6r\u00fcnen k\u0131sm\u0131yd\u0131. Ayr\u0131nt\u0131lara dalmak ve yazar\u0131 desteklemek i\u00e7in sipari\u015f verin <a href=\"https:\/\/geni.us\/sleep-smarter\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/sleep-smarter\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Burada<\/a>&nbsp;ya da sesli kitab\u0131n\u0131 edinin <a href=\"https:\/\/geni.us\/sleep-smarter-audio\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/sleep-smarter-audio\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u00fccretsiz<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">De\u011ferlendirme<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu kitab\u0131 4\/5 olarak de\u011ferlendiriyoruz.<\/p>\n\n\n\n<div class=\"wp-block-yet-another-stars-rating-overall-rating yasr-overall-block\"><!--Yasr Overall Rating Shortcode--><div class='yasr-custom-text-before-overall' id='yasr-custom-text-before-overall'>Bizim Puan\u0131m\u0131z<\/div><div class=\"yasr-overall-rating\"><div class='yasr-rater-stars'\r\n                           id='yasr-overall-rating-rater-f35a155eb265c'\r\n                           data-rating='4'\r\n                           data-rater-starsize='24'>\r\n                       <\/div><\/div><!--End Yasr Overall Rating Shortcode--><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130lgili Kitap \u00d6zetleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/why-we-sleep-summary\/\" data-type=\"post\" data-id=\"63\">Neden Uyuruz<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/breath-summary\/\" data-type=\"post\" data-id=\"48277\">Nefes<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-4-hour-body-summary\/\" data-type=\"post\" data-id=\"397\">4 Saatlik V\u00fccut<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-miracle-morning-summary\/\" data-type=\"post\" data-id=\"277\">Mucize Sabah<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-5-am-club-summary\/\" data-type=\"post\" data-id=\"2045\">Sabah 5 Kul\u00fcb\u00fc<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/atomic-habits-summary\/\" data-type=\"post\" data-id=\"48666\">Atomik Al\u0131\u015fkanl\u0131klar<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-power-of-habit-summary\/\" data-type=\"post\" data-id=\"241\">Al\u0131\u015fkanl\u0131\u011f\u0131n G\u00fcc\u00fc<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/tiny-habits-summary\/\" data-type=\"post\" data-id=\"49001\">Minik Al\u0131\u015fkanl\u0131klar<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-1024x1024.png\" alt=\"Sleep Smarter \u00f6zet inceleme PDF al\u0131nt\u0131lar b\u00f6l\u00fcmler \u00fccretsiz sesli kitap Shawn Stevenson infografik analiz ele\u015ftiri \u00e7\u0131kar\u0131mlar storyshots\" class=\"wp-image-58329\" style=\"aspect-ratio:1;width:200px;height:auto\" srcset=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-1024x1024.png 1024w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-300x300.png 300w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-150x150.png 150w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-768x768.png 768w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-12x12.png 12w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-600x600.png 600w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success'in \u00f6zeti Hayat \u00e7ok yo\u011fun. Shawn Steven'\u0131n yazd\u0131\u011f\u0131 Sleep Smarter okuma listenizde mi duruyor? Temel bilgileri \u015fimdi \u00f6\u011frenin.  Biz burada sadece y\u00fczeyi \u00e7iziyoruz. 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