{"id":1794,"date":"2022-10-23T17:06:31","date_gmt":"2022-10-23T17:06:31","guid":{"rendered":"https:\/\/portalhj.com\/?p=1794"},"modified":"2022-10-30T15:18:55","modified_gmt":"2022-10-30T15:18:55","slug":"hamilelikte-uykusuzluk-daha-iyi-uyumak-icin-ne-yapilmali","status":"publish","type":"post","link":"https:\/\/portalhj.com\/tr\/hamilelikte-uykusuzluk-daha-iyi-uyumak-icin-ne-yapilmali\/","title":{"rendered":"Hamilelikte uykusuzluk: Daha iyi uyumak i\u00e7in ne yapmal\u0131?"},"content":{"rendered":"

\"\"<\/p>\n

A hamilelikte uykusuzluk<\/strong> bir\u00e7ok kad\u0131n\u0131 etkiliyor. Ancak iyi uyumaman\u0131n anne aday\u0131n\u0131n hayat\u0131 ve refah\u0131 \u00fczerinde b\u00fcy\u00fck etkisi vard\u0131r. Bu nedenle uykuyu iyile\u015ftirmenin yollar\u0131n\u0131 bulmak \u00f6nemlidir.<\/p>\n

Hakk\u0131nda daha fazla bilgi edinmek istiyorsan\u0131z hamilelikte uykusuzluk, <\/strong>Hemen bu makaleyi takip edin!<\/p>\n

Hamilelik s\u0131ras\u0131nda uykusuzluk nas\u0131l iyile\u015ftirilir?<\/h2>\n

Hamilelik s\u0131ras\u0131nda uyumak, hamileli\u011fin baz\u0131 a\u015famalar\u0131nda biraz zorla\u015fabilir.<\/p>\n

\u0130lk birka\u00e7 haftada kendinizi \u00e7ok uykulu hissediyorsan\u0131z ve s\u00fcrekli uyumak istiyorsan\u0131z, aylar ge\u00e7tik\u00e7e g\u00f6bek hacminde art\u0131\u015f, hormonlar\u0131n etkisi, progesteronun artmas\u0131, hatta s\u0131k s\u0131k idrara \u00e7\u0131kma iste\u011finin ortaya \u00e7\u0131kmas\u0131 gibi. geceleri ve huzursuz bacak sendromu uykuyu zorla\u015ft\u0131rabilir.<\/p>\n

Peki hamilelik s\u0131ras\u0131nda nas\u0131l iyi uyursunuz? Geli\u015ftirmek i\u00e7in hamilelikte uykusuzluk<\/strong>, Size kesinlikle yard\u0131mc\u0131 olacak baz\u0131 ipu\u00e7lar\u0131n\u0131 bir araya getirdim. \u00c7\u0131k\u0131\u015f yapmak!<\/p>\n

Hamilelik s\u0131ras\u0131nda uykusuzlu\u011fu y\u00f6netmek i\u00e7in ipu\u00e7lar\u0131<\/h2>\n

Hamilelikte alaca\u011f\u0131n\u0131z en sinir bozucu t\u00fcyolardan biri \u015fudur: \u201cM\u00fcmk\u00fcn oldu\u011fu kadar uyuyun ve dinlenin\u201d. S\u00f6ylemesi kolay, de\u011fil mi?<\/p>\n

Hormonal a\u015f\u0131r\u0131 y\u00fcklenme, s\u00fcrekli idrara \u00e7\u0131kma iste\u011fi, do\u011fum \u00f6ncesi gerginlikler ve giderek a\u011f\u0131rla\u015fan kar\u0131n kombinasyonu, her zaman uykusuz kalanlar\u0131 bile uykusuz b\u0131rakabilir.<\/p>\n

\u00c7ocu\u011fun anne istirahat halindeki hareketleri bile uykuyu daha az basit hale getirebilir ve saatlerce uykusuzluk i\u00e7inde ge\u00e7mesine neden olabilir.<\/p>\n

\u0130\u015fte size yard\u0131mc\u0131 olabilecek baz\u0131 ipu\u00e7lar\u0131 Hamilelik s\u0131ras\u0131nda uykusuzluk:<\/strong><\/p>\n

S\u0131v\u0131 al\u0131m\u0131n\u0131z\u0131 tahmin edin<\/h3>\n

Bebe\u011finizin \u00e7ok fazla suya ihtiyac\u0131 oldu\u011fundan, hamilelik s\u0131ras\u0131nda susuz kalmamak i\u00e7in bol miktarda su i\u00e7mek \u00f6nemlidir. Ancak geceleri bir ton su i\u00e7mek, uyurken kalk\u0131p i\u015femek zorunda kalmak anlam\u0131na gelir.<\/p>\n

Bunu \u00f6nlemek i\u00e7in \u00f6zellikle sabah ve \u00f6\u011fleden sonra s\u0131v\u0131 stoklamak iyi olacakt\u0131r. Bu nedenle dehidrasyonu \u00f6nlemek i\u00e7in yaln\u0131zca geceleri susad\u0131\u011f\u0131n\u0131zda i\u00e7ebilirsiniz.<\/p>\n

G\u00fcnd\u00fcz uykular\u0131 \u00f6l\u00e7\u00fcl\u00fc<\/h3>\n

Bildi\u011finiz gibi hormonlar ve fiziksel de\u011fi\u015fiklikler aras\u0131nda hamilelik, \u00f6zellikle hamileli\u011fin birinci ve \u00fc\u00e7\u00fcnc\u00fc trimesterlerinde sizi g\u00fcn i\u00e7inde \u00e7ok yorgun hale getirebilir.<\/p>\n

Kestirmek sorun de\u011fil ama 40 dakikadan fazla de\u011fil. Bunun nedeni, daha fazla uyuman\u0131n i\u00e7 biyolojik saati telafi etmesi ve geceleri uykuya dalmay\u0131 zorla\u015ft\u0131rmas\u0131, hatta imkans\u0131z hale getirmesidir. Saat 16.00'dan sonra uykunuz geliyorsa \u015fekerlemeyi tamamen b\u0131rak\u0131n ve ak\u015fam erkenden yat\u0131n.<\/p>\n

Yatmadan bir saat \u00f6nce bilgisayarla ba\u011flant\u0131n\u0131z\u0131 kesin ve TV ve cep telefonlar\u0131ndan uzak durun<\/h3>\n

T\u0131bbi ara\u015ft\u0131rmalar, beynin bu teknolojik cihazlardan gelen yapay \u0131\u015f\u0131\u011f\u0131 "g\u00fcn \u0131\u015f\u0131\u011f\u0131" ile kar\u0131\u015ft\u0131rabildi\u011fini ve bunun sonucunda normalde ak\u015fam karanl\u0131\u011f\u0131nda aktive olan melatonini salg\u0131layamayaca\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n

\"\"<\/p>\n

Dahas\u0131, bilgisayar ve televizyon zihinsel olarak uyar\u0131c\u0131d\u0131r, stresi tetikleyebilir ve "a\u015f\u0131r\u0131 d\u00fc\u015f\u00fcnmenize" neden olabilir.<\/p>\n

Yatmadan \u00f6nce rahatlay\u0131n<\/h3>\n

Zihninizin ve v\u00fccudunuzun rahatlamas\u0131na yard\u0131mc\u0131 olacak bir yatmadan \u00f6nce rit\u00fcel deneyin. En iyi fikirlerden biri s\u0131cak bir du\u015ftur. Bunun nedeni, du\u015ftan sonra v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131n, uyurken olanlar\u0131 taklit ederek d\u00fc\u015fmesidir.<\/p>\n

Esneme, yoga ve derin nefes egzersizleri de i\u015fe yarayacakt\u0131r. Bu nedenle bir uyku rutini olu\u015fturmak \u00f6nemlidir (ayn\u0131s\u0131n\u0131 yeni do\u011fan bebe\u011finizle yapman\u0131z gerekti\u011finde de faydal\u0131 olacakt\u0131r): Her zaman ayn\u0131 saatte uyumaya \u00e7al\u0131\u015f\u0131n, yatmadan \u00f6nce \u015fiddet i\u00e7eren filmlerden ka\u00e7\u0131n\u0131n ve rahat ve dinlendirici bir ortam yarat\u0131n. .<\/p>\n

\u00d6\u011fleden sonra 3'ten sonra kafein yok<\/h3>\n

Ara\u015ft\u0131rmalar, hamilelik s\u0131ras\u0131nda g\u00fcnde 200 miligrama kadar kafeinin (yakla\u015f\u0131k bir bu\u00e7uk fincan kahve veya \u00fc\u00e7 ila d\u00f6rt fincan \u00e7ay) al\u0131nabilece\u011fini g\u00f6steriyor.<\/p>\n

Ancak hamile kad\u0131nlarda kafein dola\u015f\u0131mda daha uzun s\u00fcre kal\u0131r, bu nedenle \u00f6\u011fleden sonra 3'ten sonra daha fazla almamal\u0131s\u0131n\u0131z. Aksi halde gece uykunuzu b\u00f6lebilir.<\/p>\n

M\u00fckemmel uyku \u00f6ncesi at\u0131\u015ft\u0131rmal\u0131k<\/h3>\n

Yetersiz uykuya ve sindirim a\u011fr\u0131s\u0131na yol a\u00e7abilecek a\u011f\u0131r bir ak\u015fam yeme\u011fi yerine, hafif bir ak\u015fam yeme\u011fini ve ard\u0131ndan gece ge\u00e7 saatlerde at\u0131\u015ft\u0131rmal\u0131klar\u0131 tercih edin.<\/p>\n

Ara \u00f6\u011f\u00fcn olarak yo\u011furt ve meyve, tam bu\u011fdayl\u0131 kraker ve peynir veya do\u011franm\u0131\u015f sebzeli humus gibi karbonhidrat ve protein i\u00e7eren 150-200 kalori aras\u0131nda bir \u015fey se\u00e7in ve bu k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcn\u00fc yemekten yakla\u015f\u0131k yar\u0131m saat, bir saat \u00f6nce t\u00fcketin. git, yata\u011fa.<\/p>\n

\"\"<\/p>\n

Gece uykusunu te\u015fvik etmede beslenme kesinlikle b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Baz\u0131 yiyeceklerin \u00f6zellikle geceleri uykuyu te\u015fvik etme g\u00fcc\u00fc vard\u0131r.<\/p>\n

Bu nedenle, sebze, bal\u0131k, kepekli ekmek (\u00e7\u00fcnk\u00fc karma\u015f\u0131k karbonhidratlar ruh halini iyile\u015ftiren ve uyuman\u0131za yard\u0131mc\u0131 olan serotonin sal\u0131n\u0131m\u0131n\u0131 te\u015fvik etti\u011fi i\u00e7in) i\u00e7eren hafif ve kolayca sindirilebilir bir ak\u015fam yeme\u011fi d\u00fc\u015f\u00fcnmek ve kahve t\u00fcketimini s\u0131n\u0131rlamak en iyisidir.<\/p>\n

Ayr\u0131ca baharatl\u0131 yiyeceklerin, domateslerin ve \u00f6zellikle hamile kad\u0131nlarda yayg\u0131n olan ba\u015fka bir rahats\u0131zl\u0131k olan mide asiditesinin ortaya \u00e7\u0131kmas\u0131na neden olabilecek t\u00fcm yiyeceklerin t\u00fcketimini s\u0131n\u0131rlamak da \u00f6nemlidir.<\/p>\n

Refl\u00fcden kurtulun<\/h3>\n

Mide ek\u015fimesi hamile kad\u0131nlar aras\u0131nda en s\u0131k g\u00f6r\u00fclen hastal\u0131klardan biridir ve ne yaz\u0131k ki \u00e7ok erken d\u00f6nemde, hatta ilk trimesterde bile ortaya \u00e7\u0131kabilir.<\/p>\n

Tabii ki sadece a\u011fr\u0131ya neden olmakla kalmaz, ayn\u0131 zamanda kronik refl\u00fc bo\u011faz\u0131 tahri\u015f eder ve kronik \u00f6ks\u00fcr\u00fc\u011fe neden olabilir, dolay\u0131s\u0131yla uykunun da sonu\u00e7lar\u0131na katlanaca\u011f\u0131 anla\u015f\u0131lmaktad\u0131r.<\/p>\n

Refl\u00fc geli\u015fme olas\u0131l\u0131\u011f\u0131n\u0131 azaltmak i\u00e7in, geceleri yatakta d\u00fcz yatmay\u0131n, alt\u0131n\u0131za en az 30 derece e\u011filecek \u015fekilde yast\u0131klar yerle\u015ftirin.<\/p>","protected":false},"excerpt":{"rendered":"

A ins\u00f4nia na gravidez atinge diversas mulheres. Contudo, n\u00e3o dormir bem tem um grande impacto na vida e bem-estar da futura m\u00e3e. Por isso, \u00e9 importante encontrar formas para melhorar o sono. Se voc\u00ea deseja saber mais sobre a ins\u00f4nia na gravidez, acompanhe esse artigo agora mesmo! Como melhorar a ins\u00f4nia na gravidez? O sono […]<\/p>","protected":false},"author":1,"featured_media":1796,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":{"0":"post-1794","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-curiosidades"},"yoast_head":"\nIns\u00f4nia na gravidez: o que fazer para dormir melhor? - Portal<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portalhj.com\/tr\/hamilelikte-uykusuzluk-daha-iyi-uyumak-icin-ne-yapilmali\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ins\u00f4nia na gravidez: o que fazer para dormir melhor? - Portal\" \/>\n<meta property=\"og:description\" content=\"A ins\u00f4nia na gravidez atinge diversas mulheres. Contudo, n\u00e3o dormir bem tem um grande impacto na vida e bem-estar da futura m\u00e3e. Por isso, \u00e9 importante encontrar formas para melhorar o sono. Se voc\u00ea deseja saber mais sobre a ins\u00f4nia na gravidez, acompanhe esse artigo agora mesmo! Como melhorar a ins\u00f4nia na gravidez? O sono […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/portalhj.com\/tr\/hamilelikte-uykusuzluk-daha-iyi-uyumak-icin-ne-yapilmali\/\" \/>\n<meta property=\"og:site_name\" content=\"Portal\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-23T17:06:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-30T15:18:55+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"510\" \/>\n\t<meta property=\"og:image:height\" content=\"340\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/\",\"url\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/\",\"name\":\"Ins\u00f4nia na gravidez: o que fazer para dormir melhor? - Portal\",\"isPartOf\":{\"@id\":\"https:\/\/portalhj.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg\",\"datePublished\":\"2022-10-23T17:06:31+00:00\",\"dateModified\":\"2022-10-30T15:18:55+00:00\",\"author\":{\"@id\":\"https:\/\/portalhj.com\/#\/schema\/person\/688f0bf05dd44d23305307afa815f2eb\"},\"breadcrumb\":{\"@id\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#breadcrumb\"},\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#primaryimage\",\"url\":\"https:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg\",\"contentUrl\":\"https:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg\",\"width\":510,\"height\":340},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\/\/portalhj.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ins\u00f4nia na gravidez: o que fazer para dormir melhor?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/portalhj.com\/#website\",\"url\":\"https:\/\/portalhj.com\/\",\"name\":\"Portal\",\"description\":\"Portal Informa\u00e7\u00e3o!\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/portalhj.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"tr\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/portalhj.com\/#\/schema\/person\/688f0bf05dd44d23305307afa815f2eb\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/portalhj.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/533201c2ed67d995e1fbafd12138225f431128633478ee8d92755801f6ffeba8?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/533201c2ed67d995e1fbafd12138225f431128633478ee8d92755801f6ffeba8?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"sameAs\":[\"https:\/\/portalhj.com\"],\"url\":\"https:\/\/portalhj.com\/tr\/author\/admin_hmtlo55h\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hamilelikte uykusuzluk: Daha iyi uyumak i\u00e7in ne yapmal\u0131? - Portal","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/portalhj.com\/tr\/hamilelikte-uykusuzluk-daha-iyi-uyumak-icin-ne-yapilmali\/","og_locale":"tr_TR","og_type":"article","og_title":"Ins\u00f4nia na gravidez: o que fazer para dormir melhor? - Portal","og_description":"A ins\u00f4nia na gravidez atinge diversas mulheres. Contudo, n\u00e3o dormir bem tem um grande impacto na vida e bem-estar da futura m\u00e3e. Por isso, \u00e9 importante encontrar formas para melhorar o sono. Se voc\u00ea deseja saber mais sobre a ins\u00f4nia na gravidez, acompanhe esse artigo agora mesmo! Como melhorar a ins\u00f4nia na gravidez? O sono […]","og_url":"https:\/\/portalhj.com\/tr\/hamilelikte-uykusuzluk-daha-iyi-uyumak-icin-ne-yapilmali\/","og_site_name":"Portal","article_published_time":"2022-10-23T17:06:31+00:00","article_modified_time":"2022-10-30T15:18:55+00:00","og_image":[{"width":510,"height":340,"url":"http:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"admin","Tahmini okuma s\u00fcresi":"6 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/","url":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/","name":"Hamilelikte uykusuzluk: Daha iyi uyumak i\u00e7in ne yapmal\u0131? - Portal","isPartOf":{"@id":"https:\/\/portalhj.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#primaryimage"},"image":{"@id":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#primaryimage"},"thumbnailUrl":"https:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg","datePublished":"2022-10-23T17:06:31+00:00","dateModified":"2022-10-30T15:18:55+00:00","author":{"@id":"https:\/\/portalhj.com\/#\/schema\/person\/688f0bf05dd44d23305307afa815f2eb"},"breadcrumb":{"@id":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#breadcrumb"},"inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/"]}]},{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#primaryimage","url":"https:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg","contentUrl":"https:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez2-.jpg","width":510,"height":340},{"@type":"BreadcrumbList","@id":"https:\/\/portalhj.com\/insonia-na-gravidez-o-que-fazer-para-dormir-melhor\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"In\u00edcio","item":"https:\/\/portalhj.com\/"},{"@type":"ListItem","position":2,"name":"Ins\u00f4nia na gravidez: o que fazer para dormir melhor?"}]},{"@type":"WebSite","@id":"https:\/\/portalhj.com\/#website","url":"https:\/\/portalhj.com\/","name":"Portal","description":"Bilgi Portal\u0131!","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/portalhj.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"tr"},{"@type":"Person","@id":"https:\/\/portalhj.com\/#\/schema\/person\/688f0bf05dd44d23305307afa815f2eb","name":"y\u00f6netici","image":{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/portalhj.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/533201c2ed67d995e1fbafd12138225f431128633478ee8d92755801f6ffeba8?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/533201c2ed67d995e1fbafd12138225f431128633478ee8d92755801f6ffeba8?s=96&d=mm&r=g","caption":"admin"},"sameAs":["https:\/\/portalhj.com"],"url":"https:\/\/portalhj.com\/tr\/author\/admin_hmtlo55h\/"}]}},"_links":{"self":[{"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/posts\/1794","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/comments?post=1794"}],"version-history":[{"count":0,"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/posts\/1794\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/media\/1796"}],"wp:attachment":[{"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/media?parent=1794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/categories?post=1794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portalhj.com\/tr\/wp-json\/wp\/v2\/tags?post=1794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}