{"id":1543,"date":"2025-09-08T10:06:38","date_gmt":"2025-09-08T07:06:38","guid":{"rendered":"https:\/\/www.dz-techs.com\/wellness\/?p=1543"},"modified":"2025-09-08T10:06:38","modified_gmt":"2025-09-08T07:06:38","slug":"doing-this-specific-type-of-exercise-twice-a-week-may-improve-your-sleep-quality-according-to-a-study-but-theres-one-catch","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/doing-this-specific-type-of-exercise-twice-a-week-may-improve-your-sleep-quality-according-to-a-study-but-theres-one-catch\/","title":{"rendered":"\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u064f\u062d\u062f\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u2013 \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0634\u0631\u0637 \u0623\u0633\u0627\u0633\u064a"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0642 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0641\u0631\u0628\u0645\u0627 \u0641\u0643\u0631\u062a \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0643\u0623\u062f\u0627\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 (\u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643\u060c \u0641\u0647\u0646\u0627\u0643 <a href=\"https:\/\/www.dztecs.com\/wellness\/study-reveals-forest-bathing-may-be-the-ideal-treatment-for-back-pain\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/mattresses\/how-to-exercise-for-better-sleep-according-to-doctors\">\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u0648\u0645<\/a>).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-featured-og\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/oJZZSXbNKnKHxTeracTyyg.jpg\" alt=\"\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u062d\u062f\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u2013 \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0634\u0631\u0637 \u0623\u0633\u0627\u0633\u064a | Tom's Guide\" width=\"1920\" height=\"1080\" \/><\/p>\n<p>\u0648\u0644\u0643\u0646 \u0645\u0627 \u0647\u0648 \u0646\u0648\u0639 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0646\u0648\u0645\u061f \u0648\u0645\u0627 \u0647\u064a \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u0647\u0627\u061f<\/p>\n<p id=\"d44194ac-c994-47cc-9513-535e5cf541d3-2\">\u062f\u0631\u0627\u0633\u0629 <a href=\"https:\/\/link.springer.com\/epdf\/10.1007\/s41105-025-00596-7?cjdata=MXxOfDB8WXww\" target=\"_blank\" rel=\"sponsored noopener noreferrer\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/link.springer.com\/epdf\/10.1007\/s41105-025-00596-7?sharing_token=5ruWG3hjc0vKKUUHmjvWGPe4RwlQNchNByi7wbcMAY6z9q-PtZ-h0qeDFDj9tTPA3d4dvjr9cX0cCqpdNiST1d6NbLX-N8P5ssKEYjFD3jG5PSeE74P6GQp9ehIwI4maJjzVTPbKJfi_1IjQRRqMqG6qnApZCW3KxGyhV7_GGxM%3D\" data-hl-processed=\"skimlinks\" data-placeholder-url=\"https:\/\/go.redirectingat.com\/?id=92X1584493&amp;xcust=hawk-custom-tracking&amp;xs=1&amp;url=https%3A%2F%2Flink.springer.com%2Fepdf%2F10.1007%2Fs41105-025-00596-7%3Fsharing_token%3D5ruWG3hjc0vKKUUHmjvWGPe4RwlQNchNByi7wbcMAY6z9q-PtZ-h0qeDFDj9tTPA3d4dvjr9cX0cCqpdNiST1d6NbLX-N8P5ssKEYjFD3jG5PSeE74P6GQp9ehIwI4maJjzVTPbKJfi_1IjQRRqMqG6qnApZCW3KxGyhV7_GGxM%253D&amp;sref=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fdoing-this-specific-type-of-exercise-twice-a-week-could-help-you-sleep-better-study-shows-but-theres-a-catch\" data-google-interstitial=\"false\" data-merchant-name=\"springer.com\" data-merchant-network=\"SkimLinks\">\u062d\u062f\u064a\u062b\u0629<\/a> \u0623\u062c\u0627\u0628\u062a \u0639\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0633\u0627\u0624\u0644\u0627\u062a \u0648\u063a\u064a\u0631\u0647\u0627. \u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0631\u062a\u064a\u0646 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643.<\/p>\n<p>\u0648\u0644\u0643\u0646\u060c \u0647\u0646\u0627\u0643 \u062c\u0627\u0646\u0628 \u0622\u062e\u0631 \u064a\u062c\u0628 \u0623\u062e\u0630\u0647 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631. \u0633\u0646\u0633\u062a\u0639\u0631\u0636 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0628\u062a\u0641\u0635\u064a\u0644 \u0623\u0643\u0628\u0631 \u0648\u0646\u0642\u062f\u0645 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0645\u0643.<\/p>\n<h2 id=\"key-takeaways-3\">\u0623\u0647\u0645 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u062e\u0644\u0635\u0629<\/h2>\n<ul id=\"109f7491-0186-443d-a98f-a7db90cb62b8\">\n<li><strong>\u0642\u0627\u0645 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0628\u062a\u062d\u0644\u064a\u0644 30 \u062a\u062c\u0631\u0628\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645<\/strong><\/li>\n<li><strong>\u0643\u0645\u0627 \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u0631\u062a\u064a\u0628 \u0639\u0648\u0627\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0641\u062a\u0631\u0629 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u0644\u0645\u062f\u0629<\/strong><\/li>\n<li><strong>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0639\u0644\u0649 \u0645\u062f\u0649 8-10 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><\/li>\n<\/ul>\n<p id=\"bc68db90-2baf-4af7-a961-f2e3adab809f\">\u0625\u0630\u064b\u0627\u060c <a href=\"https:\/\/link.springer.com\/epdf\/10.1007\/s41105-025-00596-7?cjdata=MXxOfDB8WXww\" target=\"_blank\" rel=\"sponsored noopener noreferrer\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/link.springer.com\/epdf\/10.1007\/s41105-025-00596-7?sharing_token=5ruWG3hjc0vKKUUHmjvWGPe4RwlQNchNByi7wbcMAY6z9q-PtZ-h0qeDFDj9tTPA3d4dvjr9cX0cCqpdNiST1d6NbLX-N8P5ssKEYjFD3jG5PSeE74P6GQp9ehIwI4maJjzVTPbKJfi_1IjQRRqMqG6qnApZCW3KxGyhV7_GGxM%3D\" data-hl-processed=\"skimlinks\" data-placeholder-url=\"https:\/\/go.redirectingat.com\/?id=92X1584493&amp;xcust=hawk-custom-tracking&amp;xs=1&amp;url=https%3A%2F%2Flink.springer.com%2Fepdf%2F10.1007%2Fs41105-025-00596-7%3Fsharing_token%3D5ruWG3hjc0vKKUUHmjvWGPe4RwlQNchNByi7wbcMAY6z9q-PtZ-h0qeDFDj9tTPA3d4dvjr9cX0cCqpdNiST1d6NbLX-N8P5ssKEYjFD3jG5PSeE74P6GQp9ehIwI4maJjzVTPbKJfi_1IjQRRqMqG6qnApZCW3KxGyhV7_GGxM%253D&amp;sref=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fdoing-this-specific-type-of-exercise-twice-a-week-could-help-you-sleep-better-study-shows-but-theres-a-catch\" data-google-interstitial=\"false\" data-merchant-name=\"springer.com\" data-merchant-network=\"SkimLinks\"><u>\u062f\u0631\u0627\u0633\u0629 \u062c\u062f\u064a\u062f\u0629<\/u><\/a> \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 <em>Sleep and Biological Rhythms<\/em> \u0628\u062d\u062b\u062a \u0641\u064a \u062a\u0623\u062b\u064a\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0641\u062a\u0631\u0629 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u0644\u0645\u062f\u0629.<\/p>\n<p>\u0642\u0627\u0645 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0628\u062a\u062d\u0644\u064a\u0644 30 \u062a\u062c\u0631\u0628\u0629 \u0634\u0645\u0644\u062a \u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 2576 \u0645\u0634\u0627\u0631\u0643\u064b\u0627\u060c \u0648\u0642\u0627\u0645\u0648\u0627 \u0623\u0648\u0644\u0627\u064b \u0628\u062a\u0631\u062a\u064a\u0628 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u0643\u0627\u0646 \u0644\u0647\u0627 \u0623\u0643\u0628\u0631 \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 (\u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629).<\/p>\n<p>\u0627\u062d\u062a\u0644\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u062a\u0644\u064a\u0647\u0627 \u0627\u0644\u0645\u0634\u064a \u0639\u0646 \u0643\u062b\u0628. \u062b\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0639\u0629\u060c \u0648\u0627\u0644\u0631\u0642\u0635\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0648\u0623\u062e\u064a\u0631\u0627\u064b\u060c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629.<\/p>\n<p>\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u0631\u062a\u064a\u0628 \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u061b \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u0644\u0634\u062f\u0629 \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0645\u062f\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 <a href=\"https:\/\/www.dztecs.com\/wellness\/are-you-over-60-dont-just-walk-and-swim\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/sleep-quality--matters-more-than-quantity-says-new-study\">\u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/a> \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u062e\u0644\u0635\u0648\u0627 \u0625\u0644\u0649 \u0623\u0646 &#8220;\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0644\u0645\u062f\u0629 \u2264 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0644\u0645\u062f\u0629 8-10 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0644\u0647\u0627 \u0623\u0641\u0636\u0644 \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645.&#8221;<\/p>\n<p id=\"459a4dcc-3388-4ffe-acf5-bd2bd97c8294\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0631\u0641 \u0645\u0624\u0644\u0641\u0648 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u0646\u0641\u0633\u0647\u0645 \u0628\u0623\u0646 \u0646\u062a\u0627\u0626\u062c\u0647\u0645 \u062a\u062a\u0639\u0627\u0631\u0636 \u0645\u0639 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/ecc.13131\" target=\"_blank\" rel=\"noopener noreferrer\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/ecc.13131\" data-hl-processed=\"none\">\u0627\u0644\u0623\u0628\u062d\u0627\u062b<\/a> \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u062a\u0648\u0641\u0631 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u062d\u064a\u062b \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0639\u0646\u062f \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0633\u0628\u0628 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0634\u0627\u0631 \u0645\u0624\u0644\u0641\u0648 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0645\u0648\u062c\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 <a href=\"https:\/\/www.dztecs.com\/wellness\/secrets-of-deep-sleep-for-seniors-a-guide-to-restoring-rest\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/deep-sleep\">\u0628\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642<\/a>.<\/p>\n<p>\u0648\u0623\u0634\u0627\u0631\u0648\u0627 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u0634\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0633\u0645\u0628\u062b\u0627\u0648\u064a\u060c \u0648\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 &#8220;\u064a\u0635\u0627\u062d\u0628\u0647 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u062f\u062e\u0648\u0644 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0639\u0645\u064a\u0642\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0639\u0632\u0632 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.&#8221;<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0646\u062a\u0627\u0626\u062c\u0647\u0645\u060c \u0644\u0627\u062d\u0638 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 &#8220;\u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u0644\u062a\u0623\u0643\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0633\u0628\u0628 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0634\u0645\u0648\u0644\u0629.&#8221;<\/p>\n<h2 id=\"how-can-yoga-help-us-sleep-3\">\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u063a\u0627 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u061f<\/h2>\n<p id=\"912faed1-a2f9-4e80-8f57-e09e4ffdc6be\">\u0627\u0644\u062f\u0644\u0627\u0626\u0644 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0642\u0648\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u0634\u0627\u0631 \u0625\u0644\u064a\u0647\u0627 \u0645\u0624\u0644\u0641\u0648\u0647\u0627\u060c \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0623\u062e\u0631\u0649 \u0646\u064f\u0634\u0631\u062a \u0647\u0630\u0627 \u0627\u0644\u0639\u0627\u0645 \u0623\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/8-proven-mental-habits-to-boost-your-mental-health\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/cant-sleep-yoga-could-add-almost-two-extra-hours-to-your-rest-study-finds\">\u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/a> \u0628\u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 110 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<p id=\"eee3d405-b64d-414a-a0cf-65deaa79e037\">&#8220;\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629. \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0639\u0644\u0649 \u0625\u0637\u0644\u0627\u0642 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u0628\u0637\u0626 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u062c\u0627\u0646\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0627\u0644\u0645\u0634\u063a\u0648\u0644&#8221;\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0631\u0627\u062c \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627\u060c \u0643\u0628\u064a\u0631 \u0627\u0644\u0645\u0633\u062a\u0634\u0627\u0631\u064a\u0646 \u0627\u0644\u0637\u0628\u064a\u064a\u0646 \u0644\u0640 <a href=\"https:\/\/www.garagegymreviews.com\/author\/drraj\" target=\"_blank\" rel=\"noopener noreferrer\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.garagegymreviews.com\/author\/drraj\" data-hl-processed=\"none\">Garage Gym Reviews<\/a>.<\/p>\n<blockquote><p>&#8220;\u0643\u0644 \u0630\u0644\u0643 \u0645\u0639\u064b\u0627 \u064a\u062e\u0644\u0642 \u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062c\u0633\u0645.&#8221;<\/p><\/blockquote>\n<p>\u064a\u0648\u0636\u062d \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0644\u0623\u0646\u0647\u0627 &#8220;\u0645\u0646\u0638\u0645\u0629 \u0648\u0635\u0639\u0628\u0629 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0624\u0643\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647.&#8221;<\/p>\n<p>&#8220;\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0636\u0627 \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u0647\u062f\u0648\u0621 \u0627\u0644\u0630\u0647\u0646\u064a\u060c \u0648\u0647\u0630\u0627 \u0628\u0627\u0644\u0636\u0628\u0637 \u0645\u0627 \u062a\u0631\u064a\u062f\u0647 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0623\u062a \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0647\u0648\u0644\u0629.&#8221;<\/p>\n<h2 id=\"so-what-s-the-catch-3\">\u0625\u0630\u064b\u0627\u060c \u0623\u064a\u0646 \u062a\u0643\u0645\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0629\u061f<\/h2>\n<p id=\"6a375060-5f6e-433e-8e2f-bf003fdc9939\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a\u060c \u0625\u0644\u0627 \u0623\u0646 \u062a\u0648\u0642\u064a\u062a \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u062f \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643.<\/p>\n<p>\u0641\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0623\u062c\u0631\u0627\u0647\u0627 \u0628\u0627\u062d\u062b\u0648\u0646 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 Monash\u060c \u0648\u0627\u0644\u062a\u064a \u062d\u0644\u0644\u062a \u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0640 14,689 \u0634\u062e\u0635\u064b\u0627 \u0646\u0634\u0637\u064b\u0627\u060c \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643\u060c \u0648\u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0648\u0645 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062f\u0629 \u0646\u0648\u0645\u0643.<\/p>\n<p>\u0633\u0623\u0644\u0646\u0627 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 Dasgupta \u0639\u0646 \u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0639\u0645\u0648\u0645\u064b\u0627 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u064a\u0648\u0636\u062d \u0642\u0627\u0626\u0644\u0627\u064b: &#8220;\u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0647\u064a \u0627\u0644\u062a\u062d\u0641\u064a\u0632. \u0641\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u062a\u062e\u0628\u0631 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u062d\u0627\u0644\u0629 \u062a\u0623\u0647\u0628. \u0648\u0625\u0630\u0627 \u0627\u0646\u062a\u0647\u064a\u062a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0631\u064a\u0628\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u0644\u0646 \u064a\u0643\u0648\u0646 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u0644\u0625\u063a\u0644\u0627\u0642.&#8221;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1548\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0645\u0633\u062a\u064a\u0642\u0638\u0629 \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631\" width=\"2121\" height=\"1192\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1.jpg 2121w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1-1024x575.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1-1536x863.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/k8SiSnwbj5f32F2ZqNfrvm-1-2048x1151.jpg 2048w\" sizes=\"auto, (max-width: 2121px) 100vw, 2121px\" \/><\/p>\n<h2 id=\"when-is-the-best-time-to-practice-high-intensity-yoga-for-better-sleep-3\">\u0645\u062a\u0649 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645\u061f<\/h2>\n<p id=\"8f667360-e326-475f-be43-4314459a9993\">\u0625\u0630\u064b\u0627\u060c \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u061f<\/p>\n<p>&#8220;\u0623\u0642\u062a\u0631\u062d \u0623\u0648\u0627\u062e\u0631 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0623\u0648\u0627\u0626\u0644 \u0627\u0644\u0645\u0633\u0627\u0621\u060c \u0631\u0628\u0645\u0627 \u0642\u0628\u0644 \u062b\u0644\u0627\u062b \u0623\u0648 \u0623\u0631\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0637\u0627\u0642\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0644\u064a\u0644\u064b\u0627&#8221;\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627.<\/p>\n<p>\u062a\u062a\u0648\u0627\u0641\u0642 \u0646\u0635\u064a\u062d\u062a\u0647 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0639 \u062f\u0631\u0627\u0633\u0629 \u062c\u0627\u0645\u0639\u0629 \u0645\u0648\u0646\u0627\u0634 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647\u060c \u0648\u0627\u0644\u062a\u064a \u062e\u0644\u0635 \u0641\u064a\u0647\u0627 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0625\u0644\u0649 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0623\u064a \u0634\u062f\u0629 \u0642\u0628\u0644 4 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0645\u0648\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0644\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<h2 id=\"section-other-expert-approved-ways-to-get-better-sleep\" class=\"article-body__section\">\u0637\u0631\u0642 \u0623\u062e\u0631\u0649 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 \u064a\u0646\u0635\u062d \u0628\u0647\u0627 \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/h2>\n<p id=\"4327cc44-08e0-4323-b88f-5c95a538afcb\">\u0637\u0644\u0628\u0646\u0627 \u0645\u0646 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627 \u0646\u0635\u0627\u0626\u062d \u0623\u062e\u0631\u0649\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n<h2 id=\"maintaining-a-regular-sleep-schedule-3\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u0645\u0646\u062a\u0638\u0645<\/h2>\n<p id=\"7b30359f-d5ae-4104-92fc-981003fba01f\">\u064a\u0646\u0635\u062d \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627 &#8220;\u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u062b\u0627\u0628\u062a&#8221;\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0646\u062d\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0645\u062d\u0628\u064a\u0647 \u0641\u064a Tom&#8217;s Guide.<\/p>\n<p>\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0637\u0648\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0644\u062c\u0633\u0645\u0643\u060c \u0623\u0648 <a href=\"https:\/\/www.dztecs.com\/wellness\/an-expert-reveals-the-ideal-length-of-nap-to-achieve-recovery-and-avoid-feeling-dizzy\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/circadian-rhythm\">\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629<\/a>.<\/p>\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0644\u062f\u064a\u0646\u0627 \u064a\u062a\u062d\u0643\u0645 \u0641\u064a \u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0633\u0627\u0633\u064b\u0627 \u0623\u0646\u0643 \u0633\u062a\u0637\u0644\u0642 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0646\u0648\u0645\u060c \u0645\u062b\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/a-new-study-recommends-eating-leafy-greens-every-day-to-improve-sleep-quality-at-night\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/mattresses\/what-is-melatonin\">\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/a>\u060c \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621\u060c \u0648\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644\u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647\u060c \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u0635\u0628\u0627\u062d \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0639\u0632\u0648 \u0645\u062d\u0631\u0631 \u0642\u0633\u0645 \u0645\u064a\u0632\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0644\u062f\u064a\u0646\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <a href=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/i-tracked-my-sleep-and-found-the-one-habit-that-always-increases-my-sleep-score\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/i-tracked-my-sleep-and-found-the-one-habit-that-always-increases-my-sleep-score\" target=\"_blank\" rel=\"noopener noreferrer\">\u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u062b\u0627\u0628\u062a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0646\u0648\u0645 \u0641\u064a <\/a>\u0627\u0644\u062a\u0633\u0639\u064a\u0646\u064a\u0627\u062a\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0645\u0643\u0646\u0647\u0627 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646\u0647 \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u0641\u0636\u0644 \u062e\u0627\u062a\u0645 \u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0630\u064a \u062a\u0631\u062a\u062f\u064a\u0647.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1549\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4.jpg\" alt=\"\u0631\u062c\u0644 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0631\u0642 \u0644\u064a\u0644\u0627\u064b \u064a\u063a\u0637\u064a \u0631\u0623\u0633\u0647 \u0628\u0648\u0633\u0627\u062f\u0629 \u0628\u064a\u0636\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0633\u0643 \u0645\u0646\u0628\u0647\u064b\u0627 \u0623\u0628\u064a\u0636 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649\" width=\"2121\" height=\"1194\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4.jpg 2121w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4-1536x865.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/QXv47hoUdaFKzY5W7iJnn4-2048x1153.jpg 2048w\" sizes=\"auto, (max-width: 2121px) 100vw, 2121px\" \/><\/p>\n<h2 id=\"avoid-caffeine-too-late-in-the-day-3\">\u062a\u062c\u0646\u0628 \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<\/h2>\n<p id=\"37c304f3-4f2d-4c75-8c7d-d8700fc4334d\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u062a\u0646\u0627\u0648\u0644 &#8220;\u0641\u0646\u062c\u0627\u0646 \u0642\u0647\u0648\u0629 \u0625\u0636\u0627\u0641\u064a&#8221; \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062e\u0645\u0648\u0644 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0644\u0643\u0646 \u0642\u062f \u064a\u0645\u0646\u0639\u0643 \u0647\u0630\u0627 \u0627\u0644\u0641\u0646\u062c\u0627\u0646 \u0627\u0644\u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u062c\u064a\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/p>\n<p>\u0646\u0635\u064a\u062d\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 \u062f. \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627 \u0647\u064a &#8220;\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645&#8221;\u060c \u0648\u0647\u064a \u0646\u0635\u064a\u062d\u0629 \u0635\u0627\u0626\u0628\u0629. <a href=\"https:\/\/www.dztecs.com\/wellness\/an-expert-reveals-the-ideal-length-of-nap-to-achieve-recovery-and-avoid-feeling-dizzy\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/how-long-does-caffeine-last\">\u0646\u0635\u0641 \u0639\u0645\u0631 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646<\/a> \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u062d\u0648\u0627\u0644\u064a \u062e\u0645\u0633 \u0633\u0627\u0639\u0627\u062a \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0644 \u0625\u0644\u0649 12 \u0633\u0627\u0639\u0629.<\/p>\n<p>\u0641\u064a \u0643\u0644\u062a\u0627 \u0627\u0644\u062d\u0627\u0644\u062a\u064a\u0646\u060c \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0633\u064a\u0638\u0644 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u0639\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0644\u0627\u062a\u064a\u0647 \u0627\u0644\u0633\u0627\u0639\u0629 4:30 \u0645\u0633\u0627\u0621\u064b\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0637\u0644 \u0646\u0648\u0645\u0643.<\/p>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0643\u0627\u0641\u064a\u064a\u0646 \u062d\u0648\u0627\u0644\u064a \u0627\u0644\u0633\u0627\u0639\u0629 2 \u0638\u0647\u0631\u064b\u0627 \u0623\u0648\u060c \u0643\u0645\u0627 \u064a\u0646\u0635\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0639\u0645\u0648\u0645\u064b\u0627\u060c \u0642\u0628\u0644 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u060c \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0630\u0644\u0643. \u0648\u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0627\u0644\u0642\u0647\u0648\u0629\u060c \u0628\u0644 \u064a\u0648\u062c\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0627\u064a. \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0634\u0643\u060c \u062a\u062d\u0642\u0642 \u0645\u0646 \u0627\u0644\u0645\u0644\u0635\u0642!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1550\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/YctTted3zC7bTcQeYwyFyU.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0633\u0631\u064a\u0631\u0647\u0627 \u0645\u0644\u0641\u0648\u0641\u0629 \u0628\u0628\u0637\u0627\u0646\u064a\u0629 \u0648\u062a\u062d\u0645\u0644 \u0643\u0648\u0628 \u0634\u0627\u064a \u0623\u062e\u0636\u0631\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/YctTted3zC7bTcQeYwyFyU.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/YctTted3zC7bTcQeYwyFyU-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/YctTted3zC7bTcQeYwyFyU-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/YctTted3zC7bTcQeYwyFyU-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/YctTted3zC7bTcQeYwyFyU-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<h2 id=\"making-sure-your-bedroom-is-optimized-for-sleep-3\">\u0643\u064a\u0641 \u062a\u062c\u0639\u0644 \u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0646\u0648\u0645 \u0647\u0627\u0646\u0626\u061f<\/h2>\n<p id=\"9ffc698d-4334-49c2-9e2b-e8f4f1982a2f\">\u062a\u0647\u064a\u0626\u0629 \u0645\u0643\u0627\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 <a href=\"https:\/\/www.tomsguide.com\/features\/what-is-sleep-hygiene-tips-and-habits\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/features\/what-is-sleep-hygiene-tips-and-habits\" target=\"_blank\" rel=\"noopener noreferrer\">\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a<\/a>. \u062a\u0646\u0635\u062d \u062f. \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627 \u0628\u0640 &#8220;\u062c\u0639\u0644 \u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643 \u0628\u0627\u0631\u062f\u0629 \u0648\u0645\u0638\u0644\u0645\u0629 \u0648\u0647\u0627\u062f\u0626\u0629&#8221;.<\/p>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629 \u0628\u064a\u0646 16-19 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629 (\u0623\u0648 60-67 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a) \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0633\u062a\u0643\u0648\u0646 \u0628\u0627\u0631\u062f\u0629 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0644\u0646\u0648\u0645 \u0644\u064a\u0644\u064a \u0645\u0631\u064a\u062d.<\/p>\n<p>\u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u064a\u062b\u0628\u0637 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u062d\u062f \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u062a\u064a \u062a\u062a\u0633\u0631\u0628 \u0625\u0644\u0649 \u0645\u0643\u0627\u0646 \u0646\u0648\u0645\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u062a\u0627\u0626\u0631 \u0623\u0648 \u0633\u062a\u0627\u0626\u0631 \u062a\u0639\u062a\u064a\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 <a href=\"https:\/\/www.dztecs.com\/wellness\/my-experience-with-amazons-best-selling-sleep-mask-with-headphones-my-summer-vacation-companion\/\">\u0642\u0646\u0627\u0639 \u0627\u0644\u0646\u0648\u0645<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1551\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/jA5fdNgADncZaZt3QMCrAg.jpg\" alt=\"\u0632\u0648\u062c\u0627\u0646 \u0646\u0627\u0626\u0645\u064a\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0633\u0631\u064a\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u062a\u062f\u0641\u0642 \u0627\u0644\u0634\u0645\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u062a\u0627\u0626\u0631\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/jA5fdNgADncZaZt3QMCrAg.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/jA5fdNgADncZaZt3QMCrAg-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/jA5fdNgADncZaZt3QMCrAg-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/jA5fdNgADncZaZt3QMCrAg-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/jA5fdNgADncZaZt3QMCrAg-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<h2 id=\"create-a-nighttime-routine-3\">\u0627\u0628\u062a\u0643\u0631 \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0644\u064a\u0644\u064a\u064b\u0627<\/h2>\n<p id=\"5587d492-d3ab-4c93-84d5-120ab02f2eb3\">\u062a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627: &#8220;\u0625\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0623\u0648 \u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u0628\u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0644\u0631\u0627\u062d\u0629&#8221;.<\/p>\n<p>\u0625\u0646 <a href=\"https:\/\/www.tomsguide.com\/news\/what-is-a-nighttime-routine-for-adults-and-how-do-they-help-you-fall-asleep-faster\" data-analytics-id=\"inline-link\" target=\"_blank\" rel=\"noopener noreferrer\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0644\u064a<\/a> \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0639\u062f\u062a \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0637\u0641\u0648\u0644\u0629\u060c \u0628\u0644 \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0633\u0645\u062d \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0628\u0625\u0631\u0633\u0627\u0644 \u0625\u0634\u0627\u0631\u0627\u062a \u0625\u0644\u0649 \u0623\u062c\u0633\u0627\u0645\u0647\u0645 \u0648\u0639\u0642\u0648\u0644\u0647\u0645 \u0628\u0623\u0646 \u0627\u0644\u0646\u0648\u0645 \u0642\u0627\u062f\u0645 \u0644\u0627 \u0645\u062d\u0627\u0644\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u062a\u0647\u0627 \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u062f\u0627\u0633\u063a\u0648\u0628\u062a\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0645\u0648\u0633\u064a\u0642\u0649 \u0647\u0627\u062f\u0626\u0629\u060c \u0623\u0648 \u0623\u062e\u0630 \u062d\u0645\u0627\u0645 \u062f\u0627\u0641\u0626\u060c \u0623\u0648 \u0634\u0631\u0628 \u0634\u0627\u064a \u0627\u0644\u0623\u0639\u0634\u0627\u0628. \u0627\u0644\u0623\u0645\u0631 \u064a\u0639\u062a\u0645\u062f \u062d\u0642\u064b\u0627 \u0639\u0644\u0649 \u0645\u0627 \u062a\u062c\u062f\u0647 \u0645\u0631\u064a\u062d\u064b\u0627 \u0628\u0634\u0643\u0644 \u0634\u062e\u0635\u064a\u060c \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0648\u062d\u064a\u062f \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0643\u0644 \u0644\u064a\u0644\u0629.<\/p>\n<p>\u0648\u0644\u0643\u0646 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0633\u062a\u0642\u0631 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u062e\u0627\u0635\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0644\u0642\u0627\u0621 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 <a href=\"https:\/\/www.dztecs.com\/wellness\/study-reveals-rising-rates-of-sleep-apnea-linked-to-climate-change\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/sleep\/4-sleep-experts-share-the-biggest-nighttime-routine-mistakes-heres-how-to-fall-asleep-fast-the-right-way\">\u0623\u0643\u0628\u0631 5 \u0623\u062e\u0637\u0627\u0621 \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0644\u064a \u062a\u062f\u0645\u0631 \u0646\u0648\u0645\u0643<\/a>\u060c \u0643\u0645\u0627 \u064a\u0634\u0627\u0631\u0643\u0647\u0627 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1552\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/orJDnoWkNFnjQnbtUGdZrM-1.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u062a\u0642\u0631\u0623 \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0634\u0631\u0628 \u0645\u0646 \u0643\u0648\u0628\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/orJDnoWkNFnjQnbtUGdZrM-1.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/orJDnoWkNFnjQnbtUGdZrM-1-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/orJDnoWkNFnjQnbtUGdZrM-1-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/orJDnoWkNFnjQnbtUGdZrM-1-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/orJDnoWkNFnjQnbtUGdZrM-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0642 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0641\u0631\u0628\u0645\u0627 \u0641\u0643\u0631\u062a \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0643\u0623\u062f\u0627\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 (\u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643\u060c \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u0648\u0645). \u0648\u0644\u0643\u0646 \u0645\u0627 \u0647\u0648 \u0646\u0648\u0639 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0646\u0648\u0645\u061f \u0648\u0645\u0627 \u0647\u064a \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u0647\u0627\u061f \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0623\u062c\u0627\u0628\u062a [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":1544,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[6],"class_list":["post-1543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u064f\u062d\u062f\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u2013 \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 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