{"id":102649,"date":"2026-06-01T12:35:45","date_gmt":"2026-06-01T12:35:45","guid":{"rendered":"https:\/\/www.schichtfit.com\/yaz\/"},"modified":"2026-06-22T13:29:34","modified_gmt":"2026-06-22T13:29:34","slug":"yaz","status":"publish","type":"page","link":"https:\/\/www.schichtfit.com\/tr\/yaz\/","title":{"rendered":"Yaz"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”top” top_margin_phone=”0″ column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”5\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”right” tablet_text_alignment=”default” phone_text_alignment=”center” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”4\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
Do\u011fru olan\u0131 yapmak. Do\u011fru zamanda. <\/span><\/h5>\n[\/vc_column_text][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”left” tablet_text_alignment=”default” phone_text_alignment=”center” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Dijital Ko\u00e7\u2019a git” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ full_height=”yes” video_bg=”use_video” video_mp4=”https:\/\/www.schichtfit.com\/wp-content\/uploads\/2026\/06\/grillage_v-1.mp4″ background_video_loading=”default” scene_position=”center” top_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”.vc_custom_1780914459387{border-radius: 5px !important;}” text_direction=”default”]\n
Yaz Edisyonu<\/span><\/span> \u00b7 <\/span>9 \u00dcnite \u00b7 Her biri 3\u20135 dakika<\/span><\/h5>\n

Sakin kalmak.<\/span>
\n\u0130yi uyumak.<\/span>
\nYaz\u0131 kazanmak.<\/span><\/h1>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”0%” constrain_group_2=”yes” right_padding_desktop=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”10px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Yaz ve vardiyal\u0131 \u00e7al\u0131\u015fma: zor bir kombinasyon. <\/span><\/h4>\n

Burada ger\u00e7ekten i\u015fe yarayan \u015feyleri bulacaks\u0131n\u0131z. <\/span>K\u0131sa, do\u011frudan ve hemen uygulanabilir.<\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

Zorunluluk yok. \u0130lginizi \u00e7eken \u015feyi al\u0131n. <\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Yaz\u0131n size ne yapt\u0131\u011f\u0131<\/span><\/h5>\n

Yaz\u0131n daha zay\u0131f de\u011filsiniz. <\/span><\/h2>\n

Ayn\u0131 anda <\/strong>3 y\u00fck ta\u015f\u0131yorsunuz<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Bir\u00e7ok ki\u015fi \u015funu soruyor: Neden bu kadar bitkinim?<\/span>
\nBu benden mi kaynaklan\u0131yor? Hay\u0131r. Yazdan kaynaklan\u0131yor.<\/span><\/p>\n

Ve ayn\u0131 anda etkisini g\u00f6steren \u00fc\u00e7 \u015feyden.<\/span>[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14049″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

S\u0131cakl\u0131k:<\/strong> <\/span>
\nYatak odas\u0131 so\u011fumuyor<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14050″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

I\u015f\u0131k: <\/span><\/strong>
\n21.30’a kadar ayd\u0131nl\u0131k. V\u00fccudunuz d\u00fc\u015f\u00fcn\u00fcyor: G\u00fcnd\u00fcz<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14048″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Sosyal: <\/span><\/strong>
\nMangal ak\u015famlar\u0131, davetler, spor<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Sadece daha az uyku de\u011fil – daha az dinlenme s\u00f6z konusu.<\/span><\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Yaz\u0131n s\u0131cakl\u0131k, ayd\u0131nl\u0131k ak\u015famlar ve mangal ak\u015fam\u0131 da ekleniyor. <\/span>
\nKontrol yap\u0131n ve dinlenme evrelerine ne oldu\u011funu g\u00f6r\u00fcn.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EEEE22″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Yaz uyku kontrol\u00fcn\u00fc ba\u015flat\u0131n” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/tr\/uyku-sueresi-kontrolue\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Bildikleriniz ve yapt\u0131klar\u0131n\u0131z<\/span><\/h5>\n

De\u011fi\u015ftiremeyece\u011finiz \u015feyler.<\/span>
\nKontrol etti\u011finiz \u015feyler.<\/span><\/strong><\/h2>\n

\u0130lk ad\u0131m: neyin sabit oldu\u011funu ve en etkili kald\u0131ra\u00e7lar\u0131n\u0131z\u0131n nerede oldu\u011funu anlamak. <\/span><\/h4>\n

Bu rahatlat\u0131r ve enerjinin nerede anlaml\u0131 bir \u015fekilde yat\u0131r\u0131m yap\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6sterir.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” bottom_padding=”%” top_padding_phone=”8%” bottom_padding_phone=”%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
<\/i> <\/div>
\n

Bu kontrol edilemez<\/span><\/strong><\/h4>\n <\/div>
<\/div><\/div>
\n
    \n
  • Kronotip<\/strong><\/span>
    \nTarla ku\u015fu, bayku\u015f veya g\u00fcvercin. Erken, ge\u00e7 veya orta beyinde sabitlenmi\u015ftir. Vardiyal\u0131 \u00e7al\u0131\u015fma bunu de\u011fi\u015ftirmez.<\/span><\/li>\n
  • Uyku ihtiyac\u0131n\u0131z<\/strong><\/span>
    \n6\u20139 saat uykunuz gerekir – genetik olarak belirlenmi\u015ftir. E\u011fitimle de\u011fi\u015ftirilemez.<\/span><\/li>\n
  • \u00c7al\u0131\u015fma saatleriniz<\/strong><\/span>
    \nVardiya plan\u0131 oldu\u011fu gibidir. Bunu de\u011fi\u015ftirmezsiniz.<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1781081617477{padding-left: 15px !important;}” text_direction=”default”]\n

    Bu bir bahane de\u011fil. Bu biyoloji. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

    <\/i> <\/div>
    \n

    Bunu kontrol edebilirsiniz<\/span><\/strong><\/h4>\n <\/div>
    <\/div><\/div>
    \n
      \n
    • Uyku ortam\u0131<\/strong><\/span>
      \nS\u0131cakl\u0131k, karanl\u0131k, g\u00fcr\u00fclt\u00fc. Hepsi kontrol edilebilir.<\/span><\/li>\n
    • I\u015f\u0131k y\u00f6netimi<\/strong><\/span>
      \nI\u015f\u0131k en b\u00fcy\u00fck d\u00fc\u015fman\u0131n\u0131zd\u0131r, ama ayn\u0131 zamanda en g\u00fc\u00e7l\u00fc arac\u0131n\u0131zd\u0131r.<\/span><\/li>\n
    • Zaman y\u00f6netimi & Ritim<\/strong><\/span>
      \nMangal, ritim, uyku planlamas\u0131, bunu stratejiyle yap\u0131n, vazge\u00e7meyle de\u011fil.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082211768{padding-left: 15px !important;}” text_direction=”default”]\n

      Bu \u00fc\u00e7 kald\u0131rac\u0131 – uyku ortam\u0131, \u0131\u015f\u0131k ve uyku zaman\u0131 – iyi kullanan ki\u015fi yaz\u0131n ortalamadan \u00e7ok daha iyi uyur.<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”2%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Hangi kronotipsiniz?” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/tr\/chronocheck-kisa\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Enerjinizi kontrol edin \u2192” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/tr\/enerji-ve-rejenerasyon-kontrolue\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
      Uyku ortam\u0131<\/span><\/h5>\n

      6\u00b0C daha serin.<\/span>
      \nKlima olmadan.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Vardiya-vardiya so\u011futma y\u00f6ntemi uykunuzu d\u0131\u015far\u0131dan i\u00e7eriye do\u011fru so\u011futur. Bunu bu gece bile uygulayabilirsiniz, \u00fc\u00e7 ad\u0131mda. <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Klima olmadan 6\u00b0C’ye kadar fark.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101383″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      D\u0131\u015f<\/strong><\/span><\/h4>\n
      Yatak odas\u0131<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Pencereler 22\u201306 saatleri aras\u0131nda a\u00e7\u0131k. G\u00fcnd\u00fcz her \u015fey kapal\u0131.<\/strong><\/span><\/p>\n

      D\u0131\u015f hava odadan daha serin oldu\u011funda havaland\u0131r\u0131n: ak\u015fam 22’den sabah 06’ya kadar. G\u00fcnd\u00fcz panjurlar\u0131 indirin, perdeleri kapat\u0131n, bekleme modundaki elektronik cihazlar\u0131 \u00e7\u0131kar\u0131n, \u015farj aletleri ve TV de \u0131s\u0131t\u0131r.<\/span>
      \nEn s\u0131k yap\u0131lan hata: g\u00fcnd\u00fcz a\u00e7\u0131k b\u0131rakmak<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101381″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      \u00dczerinde<\/strong><\/span><\/h4>\n
      Yatak tak\u0131m\u0131<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Yorgan yerine \u00e7ar\u015faf. Sentetik yerine pamuk.<\/strong><\/span>
      \nV\u00fccudunuz uykuya dalarken \u0131s\u0131y\u0131 d\u0131\u015far\u0131 verebilmelidir. Yorgan\u0131 hafif \u00e7ar\u015fafla de\u011fi\u015ftirin, pijaman\u0131z\u0131 pamu\u011fa \u00e7evirin. Flanel ve sentetik tam da bunu engeller.<\/span><\/p>\n

      Basit g\u00f6r\u00fcn\u00fcr. Hemen etkili olur.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101382″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      \u0130\u00e7<\/strong><\/span><\/h4>\n
      V\u00fccudunuz<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Il\u0131k du\u015f al\u0131n. Ya da bileklerinizi so\u011fuk suya tutun.<\/strong><\/span><\/p>\n

      Uyumadan \u00f6nce \u0131l\u0131k (~33\u00b0C) du\u015f almak v\u00fccut \u00e7ekirdek s\u0131cakl\u0131\u011f\u0131n\u0131 \u00f6l\u00e7\u00fclebilir \u015fekilde d\u00fc\u015f\u00fcr\u00fcr. Zaman\u0131n\u0131z yok mu? Bileklerinizi 30 saniye so\u011fuk su alt\u0131nda tutun, y\u00fczeye yak\u0131n kan damarlar\u0131, hemen etkili olur.<\/span>
      \nBuz gibi du\u015f daha iyi g\u00f6r\u00fcn\u00fcr ama v\u00fccut daha sonra daha fazla \u0131s\u0131 \u00fcretimiyle tepki verir.<\/span>
      \n0 TL. Hemen etkili.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Yatak odas\u0131 kontrol\u00fcn\u00fc ba\u015flat\u0131n” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/tr\/yatak-odasi-kontrolue\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

      Yaz\u0131n \u0131\u015f\u0131k y\u00f6netimi<\/span><\/h5>\n

      I\u015f\u0131k: en b\u00fcy\u00fck d\u00fc\u015fman\u0131n\u0131z.<\/span>
      \nVe en sevdi\u011finiz ara\u00e7.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      21.30’a kadar g\u00fcn \u0131\u015f\u0131\u011f\u0131, gece vardiyas\u0131ndan sonra sabah \u0131\u015f\u0131\u011f\u0131. I\u015f\u0131k size uyku kaybettirir. <\/span><\/h4>\n

      Ancak onu hedefli kullanan ki\u015fi ayn\u0131 miktar\u0131 geri kazan\u0131r.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      <\/i> <\/div>
      \n

      D\u00fc\u015fman olarak<\/span><\/h4>\n <\/div>
      <\/div><\/div>
      \n
        \n
      • 21.30’a kadar g\u00fcn \u0131\u015f\u0131\u011f\u0131 melatonini bloke eder. Uykuya dalmak daha uzun s\u00fcrer <\/span><\/li>\n
      • Gece vardiyas\u0131ndan sonra sabah \u0131\u015f\u0131\u011f\u0131 v\u00fccudu uyan\u0131k tutar. G\u00fcnd\u00fcz uykusu zorla\u015f\u0131r <\/span><\/li>\n
      • Ak\u015fam ekran \u0131\u015f\u0131\u011f\u0131: g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na benzer etki<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
        <\/i> <\/div>
        \n

        Ara\u00e7 olarak<\/span><\/h4>\n <\/div>
        <\/div><\/div>
        \n
          \n
        • Uyku maskesi<\/strong>: %100 karanl\u0131k, hemen, 20 TL’nin alt\u0131nda<\/span><\/li>\n
        • Mavi \u0131\u015f\u0131k engelleyici g\u00f6zl\u00fck:<\/strong> uyku bozucu \u0131\u015f\u0131\u011f\u0131 hedefli olarak bloke eder<\/span><\/li>\n
        • Karartma folyosu:<\/strong> kendinden yap\u0131\u015fkanl\u0131, 10\u201315 TL\/m\u00b2, delme yok<\/span><\/li>\n
        • Saat 20’den itibaren \u0131\u015f\u0131\u011f\u0131 k\u0131s\u0131n<\/strong>: uyku sinyali sizden gelir<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
          \"\" <\/div>
          \n

          Gece vardiyas\u0131ndan<\/span> sonra<\/span><\/h4>\n <\/div>
          <\/div><\/div>
          \n
            \n
          • \u0130\u015fyerinden ayr\u0131l\u0131rken mavi \u0131\u015f\u0131k engelleyici g\u00f6zl\u00fc\u011f\u00fc tak\u0131n<\/span><\/li>\n
          • M\u00fcmk\u00fcnse: vardiyadan son saatte takmaya ba\u015flay\u0131n<\/span><\/li>\n
          • Eve gelince hemen karart\u0131n, sonra uyku maskesini tak\u0131n<\/span><\/li>\n
          • Cep telefonu yok, parlak \u0131\u015f\u0131k yok, TV yok<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
            \"\" <\/div>
            \n

            Erken vardiyada<\/span> – Ak\u015fam program\u0131<\/span><\/h4>\n <\/div>
            <\/div><\/div>
            \n
              \n
            • Saat 20’den itibaren mavi \u0131\u015f\u0131k engelleyici g\u00f6zl\u00fc\u011f\u00fc tak\u0131n<\/span><\/li>\n
            • Evdeki \u0131\u015f\u0131\u011f\u0131 k\u0131s\u0131n<\/span><\/li>\n
            • Yatak odas\u0131n\u0131 saat 20’de karart\u0131n<\/span><\/li>\n
            • Saat 20’den sonra parlak ekran yok<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ bg_image=”101145″ bg_image_type=”default” bg_position=”center center” background_image_loading=”default” bg_repeat=”no-repeat” scene_position=”center” top_padding=”6%” constrain_group_1=”yes” bottom_padding=”6%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][\/vc_column][vc_column column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              Markus Kamps’a soru<\/span><\/h5>\n

              “Erken vardiyam var ve saat 21’de yata\u011fa gitmem gerekiyor. Ama d\u0131\u015far\u0131s\u0131 h\u00e2l\u00e2 ayd\u0131nl\u0131k ve herkes mangal ba\u015f\u0131nda oturuyor. Ne yapmal\u0131y\u0131m?” <\/span><\/p>\n

              \u2014 Yatak odan\u0131z\u0131 saat 20’den itibaren karart\u0131n. Bu v\u00fccudunuza \u015fu sinyali verir: \u015eimdi gece oluyor. Ve arkada\u015flar\u0131n\u0131za d\u00fcr\u00fcst\u00e7e s\u00f6yleyin: “Saat 21’de gidiyorum \u2014 can\u0131m istemedi\u011fi i\u00e7in de\u011fil, vardiyam gerektirdi\u011fi i\u00e7in.” \u00c7o\u011fu ki\u015fi bunu hemen anlar.<\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

              Gece vardiyas\u0131nda uyku y\u00f6netimi<\/span><\/h5>\n

              Gece vardiyas\u0131<\/span> + g\u00fcnd\u00fcz 30\u00b0C.<\/span>
              \nEn zor kombinasyonunuz.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

              Gece vardiyas\u0131ndan sonra eve geliyorsunuz. D\u0131\u015far\u0131s\u0131 \u00e7oktan s\u0131cak. <\/span><\/h4>\n

              Kararlar\u0131n\u0131z 4 ile 7 saat uyku aras\u0131ndaki fark\u0131 yarat\u0131r.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#ADAD22″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              Yaz uyku penceresi<\/span><\/h5>\n

              06.00 \u2013 13.00 saatlerini kullan\u0131n.<\/span>
              \nNe kadar erken yatarsan\u0131z, o kadar \u00e7ok uyursunuz.<\/strong><\/span><\/h3>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Gece vardiyas\u0131ndan sonra optimal uyku pencereniz 06\u201313 saatleridir. <\/span>
              \nBundan sonra oda s\u0131cakl\u0131\u011f\u0131 y\u00fckselir ve uyku belirgin \u015fekilde k\u00f6t\u00fcle\u015fir. <\/span>
              \nHer erken saat \u00f6nemlidir. Do\u011frudan eve \u2014 sonra di\u011fer her \u015fey.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
              <\/i> <\/div>
              \n

              Zorunlu program<\/span><\/h4>\n <\/div>
              <\/div><\/div>
              \n
                \n
              • Mavi \u0131\u015f\u0131k engelleyici g\u00f6zl\u00fck<\/strong>: eve giderken ve yatana kadar. Arabada g\u00fcne\u015f g\u00f6zl\u00fc\u011f\u00fc. <\/span><\/li>\n
              • Uyku maskesi<\/strong> – %100 karanl\u0131k, g\u00fcnd\u00fcz de<\/span><\/li>\n
              • Kulak t\u0131kac\u0131<\/strong>: \u00e7ocuk g\u00fcr\u00fclt\u00fcs\u00fc, sokak, kom\u015fular gitsin<\/span><\/li>\n
              • \u00d6nceden karart\u0131lm\u0131\u015f<\/strong> yatak odas\u0131<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1780910924406{padding-left: 15px !important;}” text_direction=”default”]\n

                Bu d\u00f6rd\u00fc olmadan daha k\u00f6t\u00fc uyursunuz. Garanti. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                <\/i> <\/div>
                \n

                Vardiyadan sonra yap\u0131lmamas\u0131 gerekenler<\/span><\/h4>\n <\/div>
                <\/div><\/div>
                \n
                  \n
                • Eve gelince parlak \u0131\u015f\u0131k a\u00e7may\u0131n<\/span><\/li>\n
                • Kayd\u0131rma veya TV yok \u2014 k\u0131sa bile olsa<\/span><\/li>\n
                • Art\u0131k kahve yok \u2014 uykudan 6 saat \u00f6nce son<\/span><\/li>\n
                • Gece vardiyas\u0131ndan hemen sonra a\u011f\u0131r yemek yok<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                  Bo\u015f zaman y\u00f6netimi<\/span><\/h5>\n

                  Mangal, bira &<\/span>
                  \nuyku ger\u00e7e\u011fi.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                  Herkes yaz yaparken siz uyuman\u0131z gerekti\u011finde. Bu ger\u00e7ek bir sosyal y\u00fckt\u00fcr. \u0130rade sorunu de\u011fil. \u0130yi haber: Strateji vazge\u00e7meyi yener. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  Alkol dinlenmenizi \u00e7alar – uyusan\u0131z bile.<\/span><\/strong><\/h4>\n

                  Bir bira daha \u00e7abuk yorar, ancak sonraki uyku sadece g\u00f6r\u00fcn\u00fc\u015fte derindir: Beyin huzursuz kal\u0131r, REM uykusu kesilir ve gecenin ikinci yar\u0131s\u0131nda kalp \u00e7arp\u0131nt\u0131s\u0131yla uyan\u0131rs\u0131n\u0131z, dinlenme yerine.<\/span><\/p>\n

                  Kural: <\/span>Son alkoll\u00fc i\u00e7ecek uykudan 2-3 saat \u00f6nce. B\u00f6ylece v\u00fccudun par\u00e7alama zaman\u0131 olur.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”"Bira kontrol\u00fcn\u00fc" ba\u015flat\u0131n” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/tr\/alkol-kontrolue\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  1 saat bile sosyal jet lag<\/span><\/span><\/strong><\/h4>\n

                   <\/p>\n

                  Al\u0131\u015f\u0131lm\u0131\u015f uyku ritminden 1 saatten fazla sapma, ertesi g\u00fcn\u00fcn daha fazla enerji harcaman\u0131z anlam\u0131na gelir.<\/span><\/p>\n

                  Haftada bir mangal ak\u015fam\u0131 elbette uygun, ertesi g\u00fcn\u00fc planlarsan\u0131z.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                  <\/i> <\/div>
                  \n

                  Kendi kurallar\u0131n\u0131z\u0131 yap\u0131n, \u00f6rne\u011fin \u015f\u00f6yle:<\/strong><\/span><\/h4>\n <\/div>
                  <\/div><\/div>
                  \n
                    \n
                  • Haftada 1 mangal ak\u015fam\u0131 uygun, uzun s\u00fcrse bile. Ertesi g\u00fcn telafi i\u00e7in uyku planlay\u0131n. <\/span><\/li>\n
                  • Son alkol uykudan 2 saat \u00f6nce: o zaman uyku kalitesi belirgin \u015fekilde daha iyi kal\u0131r.<\/span><\/li>\n
                  • 7 g\u00fcn\u00fcn 5’inde iyi uyuyun: M\u00fckemmellik getirdi\u011finden fazlas\u0131na mal olur. 5 g\u00fcn disiplinli olan ki\u015fi 2 g\u00fcn serbest b\u0131rakabilir. <\/span><\/li>\n
                  • Haftada 1\u20132 \u015feyi hedefli olarak planlay\u0131n, d\u00f6rt g\u00f6zle bekledi\u011finiz \u2014 o zaman hay\u0131r demek daha kolay olur.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082991215{padding-bottom: 15px !important;}” text_direction=”default”]\n

                    Somut ipu\u00e7lar\u0131<\/span><\/strong>
                    \nher vardiya t\u00fcr\u00fc i\u00e7in<\/span><\/strong><\/h2>\n

                    Mevcut vardiyenizi se\u00e7in, ipu\u00e7lar\u0131 hemen uygulanabilir.<\/span><\/h4>\n[\/vc_column_text][tabbed_section style=”material” tab_change_animation=”none” alignment=”left” spacing=”default” tab_color=”Accent-Color” vs_content_animation=”fade” vs_link_animation=”opacity” vs_navigation_alignment=”left” vs_navigation_width_2=”25%” vs_navigation_func=”default” vs_navigation_width=”regular” vs_navigation_spacing=”15px” vs_navigation_mobile_display=”visible” vs_tab_spacing=”5%” icon_size=”24″ animation=””][tab icon_family=”none” title=”Erken vardiya” id=”1781789238779-4″ tab_id=”1781789238780-2″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Yatak odas\u0131n\u0131 so\u011futun<\/h4>\n

                    D\u0131\u015far\u0131da h\u00e2l\u00e2 g\u00fcne\u015f olsa bile yatak odas\u0131n\u0131 karart\u0131n. Bu v\u00fccuda uyku sinyali verir.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100006″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Sabah aktive olun<\/h4>\n

                    Uyan\u0131r uyanmaz parlak \u0131\u015f\u0131k, de\u011fi\u015fken s\u0131cakl\u0131kta du\u015f veya k\u0131sa hareket. “Sabah \u00e7\u00f6k\u00fc\u015f\u00fcn\u00fc” hissedilir \u015fekilde azalt\u0131r.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Ak\u015fam mavi \u0131\u015f\u0131ktan ka\u00e7\u0131n\u0131n<\/h4>\n

                    Uykudan 1 saat \u00f6nce: k\u0131s\u0131k \u0131\u015f\u0131k, ekran yok veya mavi \u0131\u015f\u0131k engelleyici g\u00f6zl\u00fck tak\u0131n.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Kafeini erken durdurun<\/h4>\n

                    Son kahve en ge\u00e7 13\u201314 civar\u0131nda, b\u00f6ylece erken ak\u015fam uykusu bozulmaz.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    K\u0131sa uyku sadece hedefli<\/h4>\n

                    Gerekirse: maks. 15\u201320 dakika, \u00f6\u011fleden sonra de\u011fil. Yoksa erken uyku ba\u015flang\u0131c\u0131 zorla\u015f\u0131r.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Uykuyu zorlamay\u0131n<\/h4>\n

                    Sadece uzan\u0131n, gev\u015feme tekni\u011fi uygulay\u0131n. Uyku kendili\u011finden gelir. Bask\u0131 olmadan.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Ge\u00e7 vardiya” id=”1781789239386-2″ tab_id=”1781789239387-4″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Yeterli uyku planlay\u0131n<\/h4>\n

                    Vardiyadan sonra: ki\u015fisel uyku ihtiyac\u0131n\u0131zdan daha az uyumay\u0131n. Bu en \u00f6nemli kural.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Vardiyadan \u00f6nce k\u0131sa uyku<\/h4>\n

                    G\u00f6revden \u00f6nce 15 ila 20 dakika sonraki 4 saati belirleyici \u015fekilde iyile\u015ftirebilir.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10222″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Hafif yiyin<\/h4>\n

                    Vardiya s\u0131ras\u0131nda veya sonras\u0131nda a\u011f\u0131r \u00f6\u011f\u00fcn yok. Sindirim sonraki uykuyu bozar.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Kafein sadece ba\u015flang\u0131\u00e7ta<\/h4>\n

                    \u00d6l\u00e7\u00fcl\u00fc ve sadece \u00e7al\u0131\u015fman\u0131n ilk yar\u0131s\u0131nda. B\u00f6ylece vardiyadan sonraki uyku bozulmaz.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10221″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Sakinle\u015fin<\/h4>\n

                    K\u0131s\u0131k \u0131\u015f\u0131k, ak\u0131ll\u0131 telefon yok, bilin\u00e7li gev\u015feme. V\u00fccudun bir sinyale ihtiyac\u0131 var: Vardiya bitti.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Yatak odas\u0131n\u0131 so\u011futun<\/h4>\n

                    \u00d6nceden karart\u0131n ve so\u011futun \u2014 oda eve geldi\u011finizde sizi bekliyor.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Gece vardiyas\u0131” id=”1781789239867-1″ tab_id=”1781789239867-9″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Gece vardiyas\u0131ndan \u00f6nce uyuyun<\/h4>\n

                    Vardiyadan \u00f6nce 1\u20132 saat uyku, uyku bask\u0131s\u0131n\u0131 azalt\u0131r ve gecenin ikinci yar\u0131s\u0131nda performans\u0131 iyile\u015ftirir.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Mavi \u0131\u015f\u0131\u011f\u0131 engelleyin<\/h4>\n

                    Eve giderken mavi \u0131\u015f\u0131k engelleyici g\u00f6zl\u00fck. Aksi takdirde sabah \u0131\u015f\u0131\u011f\u0131 melatonin \u00fcretimini durdurur ve k\u00f6t\u00fc uyursunuz.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Uyku penceresi 06\u201313 saatleri<\/h4>\n

                    Ne kadar erken yatarsan\u0131z, o kadar serin ve sessiz olur. Her erken saat \u00f6nemlidir.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Maske + T\u0131ka\u00e7<\/h4>\n

                    Yatakta uyku maskesi ve kulak t\u0131kac\u0131 zorunlu bir settir. Bu ikisi olmadan g\u00fcnd\u00fcz \u00f6l\u00e7\u00fclebilir \u015fekilde daha k\u00f6t\u00fc uyursunuz.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Oday\u0131 haz\u0131rlay\u0131n<\/h4>\n

                    Eve gelmeden \u00f6nce karart\u0131n ve so\u011futun. Panjurlar\u0131 indirin, perdeleri kapat\u0131n.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10224″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Son gece vardiyas\u0131ndan sonra<\/h4>\n

                    G\u00fcnd\u00fcz sadece k\u0131sa uyku, sonra erken ak\u015fam uyuyun. Normal ritme d\u00f6nmenin en h\u0131zl\u0131 yolu.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][\/tabbed_section][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

                    \u0130\u00e7ten enerji<\/span><\/h5>\n

                    \u0130\u00e7mek, yemek, kafein.<\/span>
                    \nYaz s\u0131ca\u011f\u0131nda do\u011fru zamanlanm\u0131\u015f.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    S\u0131cakta ve fiziksel \u00e7al\u0131\u015fmada ne ve ne zaman i\u00e7ip yedi\u011finiz, vardiyada enerjinizi belirler. <\/span>
                    \nVe sonras\u0131nda ne kadar iyi uyudu\u011funuzu da.<\/span>[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    2,5-3 L <\/span><\/strong><\/h2>\n
                    G\u00fcnde su<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    S\u0131cakta + fiziksel \u00e7al\u0131\u015fmada 3\u20134 litre daha uygun. Susuzluk gelmeden \u00f6nce i\u00e7in. Susuzluk zaten bir uyar\u0131 sinyalidir, ba\u015flang\u0131\u00e7 i\u015fareti de\u011fil. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    6 saat<\/span><\/strong><\/h2>\n
                    Uykudan \u00f6nce son kahve<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Yaz\u0131n v\u00fccut kafeini daha yava\u015f par\u00e7alar. Vardiyadan ikinci yar\u0131s\u0131nda bilin\u00e7li olarak kafeinden vazge\u00e7in, yoksa g\u00fcnd\u00fcz uykunuzu \u00e7alar. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                    <\/i> <\/div>
                    \n

                    Sizi yorgun yapmayan yemek<\/span><\/h4>\n <\/div>
                    <\/div><\/div>
                    \n
                      \n
                    • Gece vardiyas\u0131nda hafif besin: ya\u011fl\u0131 de\u011fil, a\u011f\u0131r de\u011fil. Bu sindirim i\u00e7in \u00e7ok enerji harcar ve yorgun yapar. <\/span><\/li>\n
                    • Son b\u00fcy\u00fck \u00f6\u011f\u00fcn uykudan 2\u20133 saat \u00f6nce. Tok midenizle kimse derin uyumaz. <\/span><\/li>\n
                    • G\u00fcnd\u00fcz uykusundan \u00f6nce: ziyafet yerine k\u00fc\u00e7\u00fck at\u0131\u015ft\u0131rmal\u0131k. A\u00e7l\u0131k uyand\u0131r\u0131r, ama tokluk da. <\/span><\/li>\n
                    • Yata\u011f\u0131n yan\u0131na bir su \u015fi\u015fesi koyun. Geceleri v\u00fccut s\u0131v\u0131 kaybeder. Susuz uyand\u0131\u011f\u0131n\u0131zda hemen i\u00e7ebilir ve daha h\u0131zl\u0131 uyumaya devam edebilirsiniz. <\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Mikro dinlenme<\/span><\/h5>\n

                      20 dakika,<\/span>
                      \ng\u00fcn\u00fc kurtaran.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      K\u0131sa dinlenme her zaman dinlenme olmamas\u0131n\u0131 yener. <\/span>
                      \nDo\u011fru yaparsan\u0131z, bir k\u0131sa uyku sizi \u00e7\u00f6k\u00fc\u015ften kurtar\u0131r, sonras\u0131nda bitkin uyanmadan.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      15 ila 20 dakika<\/span><\/strong><\/h2>\n
                      \u0130deal k\u0131sa uyku s\u00fcresi<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Her hal\u00fckarda 30 dakikan\u0131n alt\u0131nda kal\u0131n, yoksa derin uykuya girersiniz ve bitkin uyan\u0131rs\u0131n\u0131z. Alarm kurmak zorunludur. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Kahve-uyku<\/span><\/strong><\/h2>\n
                      profesyonel numara<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Espresso i\u00e7in \u2192 hemen 20 dakika uzan\u0131n \u2192 kafein tam etkisini g\u00f6sterdi\u011finde uyan\u0131n. Uyku ve kafein m\u00fckemmel \u015fekilde birlikte \u00e7al\u0131\u015f\u0131r. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Uyuyam\u0131yor musunuz? 4-7-8 Nefes alma <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]4 saniye burundan nefes al\u0131n – 7 saniye tutun \u2014 8 saniye yava\u015f\u00e7a verin. <\/span>
                      \n\u00dc\u00e7 tur. Bu nabz\u0131 d\u00fc\u015f\u00fcr\u00fcr ve v\u00fccudu “heyecanl\u0131” moddan uyku moduna getirir.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EE8126″ button_border_thickness=”2px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” font_size_desktop=”0.75em” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em” url=”https:\/\/www.schichtfit.com\/tr\/nefes-egzersizi\/” link_text=”4-7-8 nefes egzersizini ba\u015flat\u0131n \u2192”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Hareket<\/span><\/h5>\n

                      Hareket do\u011fru zamanda.<\/span><\/strong><\/span>
                      \nDaha fazla de\u011fil, ama daha iyi zamanlanm\u0131\u015f.<\/strong><\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Hareket uykuya dalman\u0131za ve uyumaya devam etmenize yard\u0131mc\u0131 olur. Ancak uyku zaman\u0131na \u00e7ok yak\u0131n olmazsa. Yaz\u0131n s\u0131cakl\u0131k zor bir fakt\u00f6r olarak eklenir. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                      <\/i> <\/div>
                      \n

                      \u0130yi zamanlama<\/span><\/h4>\n <\/div>
                      <\/div><\/div>
                      \n
                        \n
                      • Serin sabahta<\/strong><\/span>
                        \nS\u0131cakl\u0131k gelmeden \u00f6nce a\u00e7\u0131k havada hafif hareket, uyan\u0131k yapar, a\u015f\u0131r\u0131 zorlamadan.<\/span><\/li>\n
                      • Vardiyadan sonra y\u00fcr\u00fcy\u00fc\u015f<\/strong><\/span>
                        \nGev\u015fetir, stresi azalt\u0131r ve uykudan \u00f6nce sakinle\u015fmeye yard\u0131mc\u0131 olur.<\/span><\/li>\n
                      • Terlemek yerine y\u00fczmek<\/strong><\/span>
                        \nS\u0131cakta en rahat egzersiz, so\u011futur ve ayn\u0131 anda hareket ettirir.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                        <\/i> <\/div>
                        \n

                        K\u00f6t\u00fc zamanlama<\/span><\/h4>\n <\/div>
                        <\/div><\/div>
                        \n
                          \n
                        • Uykudan hemen \u00f6nce yo\u011fun spor<\/strong><\/span>
                          \n\u00d6ncesindeki 3 saat i\u00e7inde yap\u0131ld\u0131\u011f\u0131nda v\u00fccut sonras\u0131nda h\u00e2l\u00e2 uyar\u0131lm\u0131\u015f olur, uykulu olmaz.<\/span><\/li>\n
                        • \u00d6\u011fle s\u0131ca\u011f\u0131nda antrenman<\/strong><\/span>
                          \n\u0130ki kat efor gerektirir ve dola\u015f\u0131m sistemini zorlar. En iyisi erken ya da ge\u00e7 saatlerde.<\/span><\/li>\n
                        • Uykulu olmak i\u00e7in kendini \u201ct\u00fcketmek\u201d<\/strong><\/span>
                          \nBu \u00e7o\u011fu zaman uykuyu getirmek yerine daha da uyan\u0131k yapar. Dinlenme \u2260 t\u00fckenme.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]Temel kural:<\/span> Hareket evet \u2013 ancak son yo\u011fun seans uykudan en az 3 saat \u00f6nce bitmi\u015f olmal\u0131. Sonras\u0131nda sadece y\u00fcr\u00fcy\u00fc\u015f, esneme veya nefes egzersizleri gibi hafif aktiviteler. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                          Sabit uyku saati<\/span><\/h5>\n

                          Uyku s\u00fcreniz \u00e7al\u0131\u015fma s\u00fcrenizdir.<\/span><\/strong>
                          \nKimse g\u00f6rmese bile.<\/span><\/strong><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                          Aile uyan\u0131kken g\u00fcnd\u00fcz uyumak. Bu en zor k\u0131s\u0131md\u0131r. Yapamad\u0131\u011f\u0131n\u0131z i\u00e7in de\u011fil. Aksine, bunu neredeyse kimse ciddiye almad\u0131\u011f\u0131 i\u00e7in. Bu durum netle\u015ftirilebilir; \u00e7o\u011fu zaman tart\u0131\u015fmak yerine net ifadelerle daha iyi sonu\u00e7 verir. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                          <\/i> <\/div>
                          \n

                          Bunu \u015f\u00f6yle netle\u015ftirirsiniz<\/span><\/strong><\/h4>\n <\/div>
                          <\/div><\/div>
                          \n
                            \n
                          • Kap\u0131ya not<\/strong>: [Saat]’e kadar uyuyorum \u2013 te\u015fekk\u00fcrler. Tart\u0131\u015fma yok, su\u00e7luluk yok. <\/span><\/li>\n
                          • Partner anla\u015fmas\u0131:<\/strong> Sabit bir uyku aral\u0131\u011f\u0131n\u0131 randevu gibi kararla\u015ft\u0131r\u0131n\u0131z. Uyku saati aile takviminde yer al\u0131r. <\/span><\/li>\n
                          • \u00c7ocuklara tek c\u00fcmlede a\u00e7\u0131klay\u0131n\u0131z:<\/strong> \u201cBen gece \u00e7al\u0131\u015f\u0131yorum ve g\u00fcne\u015f varken uyuyorum \u2013 bir bayku\u015f gibi.\u201d<\/span><\/li>\n
                          • Telefon sessizde & eri\u015fim d\u0131\u015f\u0131nda:<\/strong> Sizi \u201csadece k\u0131saca\u201d uyand\u0131ran biri, sonras\u0131nda \u00e7o\u011fu zaman yeniden uykuya dalman\u0131zdan 30 dakika g\u00f6t\u00fcr\u00fcr.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\u00d6z\u00fc:<\/span> Uykunuzu gerek\u00e7elendirmek zorunda de\u011filsiniz. Ancak onu planlanabilir h\u00e2le getirmeniz gerekir; o zaman \u00e7evreniz de buna sayg\u0131 duyar. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-8-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”left-right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781079362299{padding-right: 20px !important;padding-left: 20px !important;}” text_direction=”default”]\n

                            Temel bilgiler, temel zemindir. <\/span><\/h2>\n

                            Schichtfit Dijital Ko\u00e7<\/span> bunu sizin i\u00e7in ki\u015fiselle\u015ftirir.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                            Kronotipinize ve ger\u00e7ek \u00e7al\u0131\u015fma saatlerinize dayanarak, tam olarak ne zaman uyuman\u0131z, \u0131\u015f\u0131k alman\u0131z, kafeini kesmeniz ve yemek yemeniz gerekti\u011fini size g\u00f6sterir.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”” text_direction=”default”]\n

                            Kronotip analizi – Vardiya plan\u0131 entegrasyonu – Ki\u015fisel kafein kesme saati – Optimal \u0131\u015f\u0131k zamanlar\u0131 – Yemek zamanlamas\u0131<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Dijital Ko\u00e7\u2019a git” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

                            [vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg”…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"basic.php","meta":{"footnotes":""},"class_list":["post-102649","page","type-page","status-publish"],"yoast_head":"\nYaz - Schichtfit<\/title>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yaz - 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