{"id":1007,"date":"2025-05-20T11:52:32","date_gmt":"2025-05-20T08:52:32","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/?p=1007"},"modified":"2025-06-13T09:10:54","modified_gmt":"2025-06-13T06:10:54","slug":"secrets-of-deep-sleep-for-seniors-a-guide-to-restoring-rest","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/secrets-of-deep-sleep-for-seniors-a-guide-to-restoring-rest\/","title":{"rendered":"\u0623\u0633\u0631\u0627\u0631 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646: \u062f\u0644\u064a\u0644 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0631\u0627\u062d\u0629","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>&nbsp;<\/p>\n<p class=\"css-w2pt6r\">\u0627\u0644\u0646\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0639\u0645\u0631\u0643. \u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u0623\u0646 \u064a\u062d\u0635\u0644 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u0628\u064a\u0646 7 \u0648 9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u062a\u062a\u063a\u064a\u0631 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 &#8220;\u0627\u0644\u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0646\u0648\u0645&#8221; \u0623\u0648 <a href=\"https:\/\/www.sleepfoundation.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep Hygiene<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"css-1jytyml aligncenter\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/05\/senior-couple-asleep-1296x728-header.jpg\" alt=\"\u0632\u0648\u062c\u0627\u0646 \u0645\u0633\u0646\u0627\u0646 \u064a\u062c\u0644\u0633\u0627\u0646 \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631 \u0645\u0639\u064b\u0627\" \/ width=\"1155\" height=\"648\"><\/p>\n<p>\u062a\u0633\u0645\u0639 \u0639\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0642\u062f \u062a\u062a\u063a\u064a\u0631 \u0627\u0644\u0631\u0633\u0627\u0626\u0644 \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646. \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0642\u062f \u064a\u062a\u062d\u0648\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0625\u0644\u0649 \u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0623\u0648 \u062a\u0623\u062e\u064a\u0631\u0647\u0627.<\/p>\n<p>\u062a\u0634\u064a\u0631 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.cdc.gov\/sleep\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">\u062a\u0642\u0627\u0631\u064a\u0631 \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 (CDC)<\/a> \u0625\u0644\u0649 \u0623\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2. \u0643\u0645\u0627 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062d\u0648\u0627\u0644\u064a \u062b\u0644\u062b \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u064a\u0628\u0644\u063a\u0648\u0646 \u0639\u0646 \u0639\u062f\u0645 \u062d\u0635\u0648\u0644\u0647\u0645 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0642 \u0623\u0648 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0627\u0646\u0633\u062f\u0627\u062f\u064a \u0627\u0644\u0646\u0648\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u0644 \u0634\u062e\u0635 \u0645\u062e\u062a\u0644\u0641\u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0642\u062f \u062a\u0624\u062b\u0631 \u0639\u0644\u064a\u0643 \u0641\u064a \u0645\u0631\u0627\u062d\u0644 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n<p>\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0639\u062f\u062f \u0633\u0646\u0648\u0627\u062a \u0639\u0645\u0631\u0643. \u0644\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0641\u064a \u0637\u0628 \u0627\u0644\u0646\u0648\u0645 \u0644\u062a\u0642\u064a\u064a\u0645 \u0623\u064a \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0645\u062d\u062a\u0645\u0644\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>&nbsp;<\/p>\n<h2>\u0643\u0645 \u062a\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u061f<\/h2>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u062a\u0638\u0644 \u062b\u0627\u0628\u062a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u063a\u064a\u0631 \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646.<\/p>\n<p><a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noopener noreferrer\">\u062a\u0648\u0635\u064a \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 (CDC)<\/a> \u0628\u0623\u0646 \u064a\u062d\u0635\u0644 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 13 \u0648 18 \u0639\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 8 \u0625\u0644\u0649 10 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 24 \u0633\u0627\u0639\u0629. \u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u0644\u063a \u0627\u0644\u0634\u062e\u0635 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u0644\u0648\u063a\u060c \u062a\u062a\u063a\u064a\u0631 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a:<\/p>\n<ul>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u062d\u0635\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 18 \u0648 60 \u0639\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 7 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629.<\/li>\n<li>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 61 \u0648 64 \u0639\u0627\u0645\u064b\u0627 \u0625\u0644\u0649 7 \u0625\u0644\u0649 9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629.<\/li>\n<li>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0628\u0644\u063a \u0623\u0639\u0645\u0627\u0631\u0647\u0645 65 \u0639\u0627\u0645\u064b\u0627 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0625\u0644\u0649 7 \u0625\u0644\u0649 8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629.<\/li>\n<\/ul>\n<p>\u064a\u0639\u062a\u0628\u0631 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.nia.nih.gov\/health\/10-myths-about-aging\" target=\"_blank\" rel=\"noopener noreferrer\">\u0627\u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0634\u064a\u062e\u0648\u062e\u0629<\/a> \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u062e\u0631\u0627\u0641\u0627\u062a \u0623\u0646 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0646\u0648\u0645 \u0623\u0642\u0644 \u0645\u0639 \u062a\u0642\u062f\u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u0648\u064a\u0642\u062a\u0631\u062d \u0623\u0646 \u064a\u062d\u0635\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0639\u0644\u0649 7 \u0625\u0644\u0649 9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629. *\u0645\u0644\u062d\u0648\u0638\u0629: \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0645\u0647\u0645\u0629 \u0623\u064a\u0636\u064b\u0627\u060c \u0648\u0642\u062f \u062a\u062a\u0637\u0644\u0628 \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u062a\u0642\u064a\u064a\u0645\u064b\u0627 \u0645\u062a\u062e\u0635\u0635\u064b\u0627.*<\/p>\n<p>\u062a\u0648\u0635\u064a <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4434546\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0646\u0648\u0645 \u0648\u062c\u0645\u0639\u064a\u0629 \u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0646\u0648\u0645<\/a> \u0628\u0623\u0646 \u064a\u0646\u0627\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 7 \u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629.<\/p>\n<p>&nbsp;<\/p>\n<blockquote><p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0646\u0648\u0645 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0644\u0634\u0628\u0627\u0628\u060c \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0641\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0631\u0636\u060c \u0623\u0648 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u062a\u0639\u0648\u064a\u0636 \u0646\u0642\u0635 \u0627\u0644\u0646\u0648\u0645. \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u0647 \u0639\u0645\u0648\u0645\u064b\u0627 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621.<\/p><\/blockquote>\n<p>\u062a\u0642\u0648\u0644 \u0644\u0648\u0631\u064a \u0644\u064a\u062f\u0644\u064a\u060c \u0641\u0646\u064a\u0629 \u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0633\u062c\u0644\u0629\u060c \u0648\u0645\u062b\u0642\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u060c \u0648\u0631\u0626\u064a\u0633\u0629 \u0645\u0631\u0643\u0632 \u0641\u0627\u0644\u064a \u0633\u0644\u064a\u0628: &#8220;\u0625\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u062a\u0638\u0644 \u062b\u0627\u0628\u062a\u0629 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0647\u0645&#8221;.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0623\u0642\u0631\u062a \u0628\u0623\u0646 \u0627\u0644\u0646\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. *\u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u062c\u0632\u0626\u064a\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0639\u0645\u0631.*<\/p>\n<p>\u0648\u0623\u0636\u0627\u0641\u062a: &#8220;\u064a\u0642\u0636\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0648\u0642\u062a\u064b\u0627 \u0623\u0642\u0644 \u0641\u064a \u0645\u0631\u0627\u062d\u0644 \u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (REM) \u0627\u0644\u0639\u0645\u064a\u0642\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0639\u0645\u064a\u0642 \u0645\u062a\u0648\u0627\u0635\u0644&#8221;. &#8220;\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u062a\u063a\u064a\u0631 <a target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.healthline.com\/health\/healthy-sleep\/circadian-rhythm\">\u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629<\/a> \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0645\u0628\u0643\u0631\u0629 \u0648\u0633\u0627\u0639\u0627\u062a \u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u0629&#8221;.<\/p>\n<p>&nbsp;<\/p>\n<h3>\u0645\u0627 \u0647\u064a \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0646\u0648\u0645\u061f<\/h3>\n<p>\u064a\u064f\u062f\u0631\u062c <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.ninds.nih.gov\/Disorders\/patient-caregiver-education\/understanding-sleep#2\" target=\"_blank\" rel=\"noopener noreferrer\">\u0627\u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 (National Institute of Neurological Disorders and Stroke)<\/a> \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062d\u0644 \u0644\u0644\u0646\u0648\u0645\u060c \u0648\u0644\u0643\u0644 \u0645\u0646\u0647\u0627 \u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u0627\u0644\u062e\u0627\u0635\u0629. *\u062a\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0627\u062d\u0644: \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 (N1)\u060c \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 (N2)\u060c \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 (N3)\u060c \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (REM). \u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0634\u062e\u064a\u0635 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645.*<\/p>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 1<\/strong><\/td>\n<td>\u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u063a\u064a\u0631 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (Non-REM)<\/td>\n<td>\u062a\u0628\u0627\u0637\u0624 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 2<\/strong><\/td>\n<td>\u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u063a\u064a\u0631 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (Non-REM)<\/td>\n<td>\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062a\u0628\u0627\u0637\u0624 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062a\u0646\u0641\u0633. \u0627\u0646\u062e\u0641\u0627\u0636 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629. \u062a\u0648\u0642\u0641 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646. \u062a\u0628\u0627\u0637\u0624 \u0646\u0634\u0627\u0637 \u0627\u0644\u062f\u0645\u0627\u063a \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0648\u062c\u064a\u0632\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0626\u064a. *\u0645\u0644\u062d\u0648\u0638\u0629: \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0645\u0647\u0645\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0630\u0627\u0643\u0631\u0629*.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 3<\/strong><\/td>\n<td>\u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u063a\u064a\u0631 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (Non-REM)<\/td>\n<td>\u062a\u0628\u0627\u0637\u0624 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645. \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0635\u0639\u0628\u064b\u0627. *\u062a\u064f\u0639\u0631\u0641 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642*.<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 4<\/strong><\/td>\n<td>\u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (REM)<\/td>\n<td>\u062a\u062d\u0631\u0643 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0628\u0633\u0631\u0639\u0629 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627. \u0646\u0634\u0627\u0637 \u062f\u0645\u0627\u063a\u064a \u0645\u062e\u062a\u0644\u0637. \u0627\u0644\u0623\u062d\u0644\u0627\u0645 \u062a\u062d\u062f\u062b \u0639\u0627\u062f\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629. *\u062a\u0639\u062a\u0628\u0631 \u0645\u0631\u062d\u0644\u0629 \u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0625\u062f\u0631\u0627\u0643\u064a\u0629*.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2>\u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0634\u0628\u0627\u0628 (18-25 \u0639\u0627\u0645\u064b\u0627)<\/h2>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0628\u0644\u0648\u063a\u0643 \u0633\u0646 \u0627\u0644\u0631\u0634\u062f \u0627\u0644\u0642\u0627\u0646\u0648\u0646\u064a \u0641\u064a \u0639\u0645\u0631 18 \u0639\u0627\u0645\u064b\u0627\u060c <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3621648\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631<\/a> \u0623\u0646 \u0627\u0644\u062f\u0645\u0627\u063a \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0637\u0648\u0631 \u062d\u062a\u0649 \u062d\u0648\u0627\u0644\u064a \u0633\u0646 25 \u0639\u0627\u0645\u064b\u0627. \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a \u0648\u0627\u0644\u0645\u0647\u0646\u064a.<\/p>\n<p>\u062a\u0624\u0643\u062f \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0637\u0648\u0631. \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629\u060c \u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0645\u0646 \u0623\u062c\u0644:<\/p>\n<ul>\n<li>\u062f\u0639\u0645 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0646\u0645\u0648 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u062a\u0637\u0648\u0631\u0647<\/li>\n<li>\u062a\u0646\u0638\u064a\u0645 \u0648\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0630\u0643\u0631\u064a\u0627\u062a<\/li>\n<li>\u0645\u0648\u0627\u0643\u0628\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 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\u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644. \u0648\u0647\u0630\u0627 \u064a\u0624\u0643\u062f \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u062a\u0639\u0632\u064a\u0632 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u062a\u0634\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629.<\/p>\n<p>&nbsp;<\/p>\n<blockquote><p>&#8220;\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u064a\u0639\u0632\u0632 \u0642\u062f\u0631\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0648\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0630\u0643\u0631\u064a\u0627\u062a.&#8221;<\/p>\n<p><em>\u2014 \u0644\u0648\u0631\u064a \u0644\u064a\u062f\u0644\u064a\u060c \u0645\u064f\u062b\u0642\u0651\u0650\u0641\u0629 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0646\u0648\u0645<\/em><\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<h3>\u062d\u064a\u0627\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0627\u0646\u0634\u063a\u0627\u0644\u0627\u062a<\/h3>\n<p>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0641\u064a \u0623\u0648\u0627\u062e\u0631 \u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0648\u0623\u0648\u0627\u0626\u0644 \u0627\u0644\u0639\u0634\u0631\u064a\u0646\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 \u0645\u0644\u062a\u062d\u0642\u064a\u0646 \u0628\u0627\u0644\u062c\u0627\u0645\u0639\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0623\u0648 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u064a\u0627\u060c \u0623\u0648 \u064a\u0628\u062f\u0623\u0648\u0646 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\u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0646\u0641\u0633\u064a \u0627\u0644\u0645\u0639\u062a\u0645\u062f \u0648\u0627\u0644\u0645\u062e\u062a\u0635 \u0641\u064a \u0637\u0628 \u0627\u0644\u0646\u0648\u0645 \u0648\u0645\u0624\u0633\u0633 Menlo Park Psychiatry &amp; Sleep Medicine: &#8220;\u0625\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u0648 \u0628\u062f\u0621 \u0627\u0644\u0639\u0645\u0644 \u064a\u0624\u062f\u064a \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0642\u0636\u0627\u0621 \u0644\u064a\u0627\u0644\u064d \u0645\u062a\u0623\u062e\u0631\u0629\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 [\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0627\u0644\u0623\u0634\u062e\u0627\u0635] \u0639\u0644\u0649 \u062c\u062f\u0648\u0644 \u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631 \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644&#8221;.<\/p>\n<p>\u0648\u0623\u0634\u0627\u0631 \u0625\u0644\u0649 \u0623\u0646 &#8220;\u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0628\u0627\u0644\u0630\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0646\u0648\u0645&#8221;. \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0644\u0644\u0637\u0644\u0627\u0628. *\u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0642\u0644\u0642.*<\/p>\n<p><a class=\"content-link css-1c2ok3c\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11752410\/#\" target=\"_blank\" rel=\"noopener noreferrer\">\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2025<\/a> \u0644\u0642\u064a\u0627\u0633 \u0645\u062f\u0649 \u0627\u0646\u062a\u0634\u0627\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u064a\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062c\u0627\u0626\u062d\u0629 \u0623\u0646 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0646\u0635\u0641 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0639\u0627\u0646\u0648\u0627 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628. \u0648\u0643\u0627\u0646 \u0645\u0639\u0638\u0645\u0647\u0645 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0633\u0648\u0621 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0623\u0638\u0647\u0631\u062a <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1087079221001416?via%3Dihub\" target=\"_blank\" rel=\"noopener noreferrer\">\u0645\u0631\u0627\u062c\u0639\u0629 \u0644\u0644\u0623\u0628\u062d\u0627\u062b<\/a> \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0639\u0627\u0645 2021 \u0623\u0646 \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u064a\u062d\u0633\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/p>\n<p>&nbsp;<\/p>\n<h3>\u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0627\u062a<\/h3>\n<p>\u0623\u0648\u0636\u062d 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\u0628\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u062d\u0648\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629. \u062a\u0634\u064a\u0631 \u0646\u062a\u0627\u0626\u062c <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2352721821000103\" target=\"_blank\" rel=\"noopener noreferrer\">\u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0639\u0627\u0645 2021<\/a> \u0625\u0644\u0649 \u0623\u0646 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 &#8211; \u0623\u0642\u0644 \u0645\u0646 7 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 &#8211; \u062e\u0644\u0627\u0644 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37506301\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629<\/a> \u064a\u0631\u062a\u0628\u0637 \u0628\u062a\u0633\u0627\u0631\u0639 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629. *\u0645\u0644\u062d\u0648\u0638\u0629: \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u0645 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.*<\/p><\/blockquote>\n<p>\u062a\u0642\u062f\u0631 \u0627\u0644\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0623\u0646 <a class=\"content-link css-1c2ok3c\" href=\"http:\/\/www.thyroid.org\/wp-content\/uploads\/patients\/brochures\/Postpartum_Thyroiditis_brochure.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">5% \u0625\u0644\u0649 10% \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621<\/a> \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0648\u0647\u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u064a\u064f\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u0646\u0627\u062c\u0645 \u0639\u0646 \u062d\u0627\u0644\u0629 \u0645\u0646\u0627\u0639\u0629 \u0630\u0627\u062a\u064a\u0629. <a target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.healthline.com\/health\/insomnia\">\u0627\u0644\u0623\u0631\u0642<\/a> \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0622\u062b\u0627\u0631 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noreferrer\">\u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2022<\/a> \u0625\u0644\u0649 \u0623\u0646 &#8220;\u0627\u0644\u0639\u0627\u0645\u0644\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u0631\u0642 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0623\u0628\u0644\u063a\u0648\u0627 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0639\u0646 \u0627\u0646\u062e\u0631\u0627\u0637\u0647\u0645 \u0641\u064a \u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0625\u0644\u0632\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062a\u0637\u0648\u0639\u064a\u0629 \u0648\u0643\u0627\u0646\u0648\u0627 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0645\u0643\u0627\u0646 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\u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a. \u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a:<\/p>\n<ul>\n<li>\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0645\u064a: \u0627\u0636\u0637\u0631\u0627\u0628 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0645\u062a\u0642\u0637\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645: \u0642\u062f \u064a\u0635\u0628\u062d \u0627\u0644\u0646\u0648\u0645 \u0623\u0642\u0644 \u0639\u0645\u0642\u064b\u0627 \u0648\u0623\u0643\u062b\u0631 \u062a\u0642\u0637\u0639\u064b\u0627.<\/li>\n<li>\u0627\u0644\u0646\u0639\u0627\u0633 \u0648\u0627\u0644\u062a\u0639\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631: \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629: \u062a\u0624\u062b\u0631 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u0639\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u0625\u0646\u062a\u0627\u062c <a target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.dztecs.com\/wellness\/detach-from-technology-for-a-better-work-life-balance\/\">\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/a>: \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u064a\u0646\u0638\u0645 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638.<\/li>\n<\/ul>\n<p>\u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u0646\u0648\u0645 \u0645\u0647\u0645\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649:<\/p>\n<ul>\n<li>\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629: \u064a\u0624\u062b\u0631 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/li>\n<li>\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f: \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0646\u0641\u0633\u0647 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0636\u063a\u0648\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li>\n<li>\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629: \u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0648\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0645\u064a<\/h3>\n<p><a class=\"content-link css-1c2ok3c\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/jsr.12770\" target=\"_blank\" rel=\"noopener noreferrer\">\u0623\u0634\u0627\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2018<\/a> \u0625\u0644\u0649 \u0623\u0646 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0627\u0646\u0633\u062f\u0627\u062f\u064a \u0627\u0644\u0646\u0648\u0645\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0625\u0644\u0649 \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u062a\u062a\u0636\u0645\u0646 \u062a\u0648\u0642\u0641\u0627\u062a \u0645\u0624\u0642\u062a\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0633\u0646 \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0623\u0648 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0645\u0631\u0631\u0646 \u0628\u0633\u0646 \u0627\u0644\u064a\u0623\u0633 \u0623\u0648 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b\u060c \u064a\u0632\u062f\u0627\u062f \u062e\u0637\u0631 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-apnea\/women\" target=\"_blank\" rel=\"noopener noreferrer\">\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0645\u064a<\/a>.<\/p>\n<p>\u062a\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0637\u0648\u0631 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0645\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0625\u0644\u0649 \u0627\u0644\u0634\u062f\u064a\u062f \u0643\u0627\u0646 \u0634\u0627\u0626\u0639\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u064a \u0633\u0646 20 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u062a\u0649 \u0628\u0644\u063a\u0648\u0627 \u0633\u0646 80.<\/p>\n<p>\u0642\u062f \u062a\u0642\u0644\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0645\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645. \u062a\u0630\u0643\u0631 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/aasm.org\/resources\/factsheets\/sleepapnea.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">\u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0646\u0648\u0645<\/a> &#8220;\u0627\u0644\u0646\u0639\u0627\u0633 \u0627\u0644\u0645\u0641\u0631\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631&#8221; \u0643\u0623\u062d\u062f \u0623\u0639\u0631\u0627\u0636 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629.<\/p>\n<p><a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.sleepdunwoody.com\/meet-dr-rodgers.html\" target=\"_blank\" rel=\"noopener noreferrer\">\u062c\u064a\u0641 \u0631\u0648\u062f\u062c\u0631\u0632<\/a>\u060c DMD\u060c D-ABDSM\u060c D-ASBA\u060c \u062e\u0628\u064a\u0631 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0646\u0648\u0645\u064a \u0627\u0644\u0645\u0642\u064a\u0645 \u0641\u064a \u062c\u0648\u0631\u062c\u064a\u0627\u060c \u064a\u0642\u0648\u0644 \u0625\u0646 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0627\u0646\u0633\u062f\u0627\u062f\u064a \u0627\u0644\u0646\u0648\u0645\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0646\u0648\u0645\u064b\u0627 \u0645\u062a\u0642\u0637\u0639\u064b\u0627\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0642\u0644\u0628 \u0628\u064a\u0646 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0631\u0648\u062f\u062c\u0631\u0632: &#8220;\u0646\u062d\u0646 \u062c\u0645\u064a\u0639\u064b\u0627 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0641\u064a\u0641 \u0648\u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (REM)&#8221;. &#8220;\u064a\u062f\u0631\u0643 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646 \u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u062d\u0644\u0645 \u0641\u064a\u0647. \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0627\u0646\u0642\u0637\u0627\u0639 \u0641\u064a \u062d\u0644\u0645\u0643. \u0642\u062f \u062a\u062e\u0631\u062c \u062d\u0631\u0641\u064a\u064b\u0627 \u0645\u0646 \u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0645\u0628\u0643\u0631\u064b\u0627 \u062c\u062f\u064b\u0627 \u0648\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0641\u064a\u0641 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0633\u062a\u064a\u0642\u0638.&#8221;<\/p>\n<blockquote><p>\u064a\u0642\u062a\u0631\u062d \u062f\u064a\u0645\u064a\u062a\u0631\u064a\u0648 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 \u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0644\u062a\u0642\u064a\u064a\u0645 \u062e\u0637\u0631 \u0648\u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p><\/blockquote>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0646\u0648\u0645 \u0625\u0644\u0649 \u0623\u0646 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629\u060c \u0645\u062b\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0648\u0632\u0646 \u0645\u0639\u062a\u062f\u0644 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0648\u062c\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0641\u064a \u0645\u062c\u0631\u0649 \u0627\u0644\u0647\u0648\u0627\u0621 (CPAP)\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>&nbsp;<\/p>\n<h3>\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/h3>\n<p>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u062d\u062f\u062b <a target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.dztecs.com\/wellness\/the-best-online-resources-to-help-improve-womens-health\/\">\u0645\u0631\u062d\u0644\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b<\/a> \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 10 \u0633\u0646\u0648\u0627\u062a. \u0648\u0623\u0634\u0627\u0631 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/journals.lww.com\/menopausejournal\/fulltext\/2024\/08000\/sleep_disturbance_associated_with_the_menopause.11.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">\u062a\u0642\u0631\u064a\u0631 \u0639\u0627\u0645 2024 \u0641\u064a \u0645\u062c\u0644\u0629 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\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u062f\u0648\u0631\u0627\u064b \u0647\u0627\u0645\u0627\u064b \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638.*<\/p>\n<p>&nbsp;<\/p>\n<h3>\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/h3>\n<p><span style=\"margin: 0px; padding: 0px;\">\u062a\u0634\u064a\u0631 <a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S217358082030184X#bib0010\" target=\"_blank\" rel=\"noopener noreferrer\">\u0645\u0631\u0627\u062c\u0639\u0629 \u0628\u062d\u062b\u064a\u0629 \u0646\u064f\u0634\u0631\u062a \u0639\u0627\u0645 2020<\/a> \u0625\u0644\u0649 \u0623\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646\u060c \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0646\u0648\u0645\u060c \u064a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u064a\u0646 \u0633\u0646 40 \u0648 45 \u0639\u0627\u0645\u064b\u0627.<\/span> \u0648\u064a\u0634\u064a\u0631 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 &#8220;Rodgers&#8221; \u0625\u0644\u0649 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0642\u062f \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a 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<a class=\"content-link css-1c2ok3c\" href=\"https:\/\/www.nhs.uk\/medicines\/melatonin\/how-and-when-to-take-melatonin\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/a> \u0644\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0646\u0642\u0635 \u0641\u064a \u0625\u0646\u062a\u0627\u062c\u0647 \u0627\u0644\u0637\u0628\u064a\u0639\u064a. *\u0645\u0644\u0627\u062d\u0638\u0629: \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646\u060c \u0644\u0636\u0645\u0627\u0646 \u0645\u0644\u0627\u0621\u0645\u062a\u0647\u0627 \u0644\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062a\u062c\u0646\u0628 \u0623\u064a 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\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627:<\/p>\n<ul>\n<li>\u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0634\u0637\u0629\u060c \u0644\u0623\u0646\u0647 \u064a\u0639\u064a\u0642 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/li>\n<li>\u062a\u062c\u0646\u0628 \u0623\u062e\u0630 \u0642\u064a\u0644\u0648\u0644\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0644\u0623\u0646\u0647\u0627 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\u0627\u0644\u0646\u0648\u0645 \u062a\u062a\u063a\u064a\u0631 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 &#8220;\u0627\u0644\u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0646\u0648\u0645&#8221; \u0623\u0648 Sleep Hygiene. \u062a\u0633\u0645\u0639 \u0639\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0642\u062f [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":1006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1007","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0623\u0633\u0631\u0627\u0631 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646: \u062f\u0644\u064a\u0644 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0631\u0627\u062d\u0629<\/title>\n<meta name=\"description\" content=\"&nbsp; \u0627\u0644\u0646\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 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