{"id":2447,"date":"2026-08-21T12:23:51","date_gmt":"2026-08-21T09:23:51","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/5-key-differences-between-an-insomniac-and-someone-who-gets-7-hours-sleep-a-night-and-why-it-matters\/"},"modified":"2026-08-21T12:36:51","modified_gmt":"2026-08-21T09:36:51","slug":"5-key-differences-between-an-insomniac-and-someone-who-gets-7-hours-sleep-a-night-and-why-it-matters","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/5-key-differences-between-an-insomniac-and-someone-who-gets-7-hours-sleep-a-night-and-why-it-matters\/","title":{"rendered":"5 \u0639\u0627\u062f\u0627\u062a \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0623\u0631\u0642 \u0648 3 \u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u0646\u0648\u0645 7 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<div class=\"vfocused-takeaways-box\">\n<h4 class=\"vfocused-takeaways-title\"><span class=\"vfocused-takeaways-icon\" aria-hidden=\"true\">\ud83d\udca1<\/span> \u0623\u0647\u0645 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647<\/h4>\n<ul class=\"vfocused-takeaways-list\">\n<li>\u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0633\u0627\u0639\u0629 \u0648\u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0646\u0641\u0633 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0641\u0627\u0642\u0645 \u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0623\u0631\u0642\u060c \u0645\u0645\u0627 \u064a\u0628\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0623\u0643\u062b\u0631.<\/li>\n<li>\u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u0648\u0645 \u0635\u062d\u064a \u0644\u0645\u062f\u0629 7 \u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u0643\u062b\u0631\u060c \u0627\u0644\u062a\u0632\u0645 \u0628\u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u0648\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u062b\u0627\u0628\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0637\u0644\u0627\u062a\u060c \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0636\u0648\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d.<\/li>\n<li>\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u062d\u062f\u0647\u0627 \u0646\u0627\u062f\u0631\u0627\u064b \u0645\u0627 \u062a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0629 \u0644\u062d\u0644 \u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646\u060c \u0648\u064a\u064f\u0639\u062f \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0644\u0644\u0623\u0631\u0642 (CBT-I) \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0643\u062e\u0637 \u0623\u0648\u0644\u060c \u0645\u0639 \u0636\u0631\u0648\u0631\u0629 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0646\u0648\u0645 \u0639\u0646\u062f \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0645\u0634\u0643\u0644\u0629.<\/li>\n<\/ul>\n<\/div>\n<nav class=\"vfocused-toc-box\" aria-label=\"\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><strong class=\"vfocused-toc-title\">\ud83d\udccc \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/strong><\/p>\n<ul class=\"vfocused-toc-list\">\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-1\">\u0646\u0642\u0627\u0637 \u0631\u0626\u064a\u0633\u064a\u0629<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">1. \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0625\u062c\u0628\u0627\u0631 \u0623\u0646\u0641\u0633\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-3\">2. \u064a\u062a\u0628\u0639\u0648\u0646 \u0623\u0646\u0645\u0627\u0637 \u0646\u0648\u0645 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645\u0629<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-4\">3. \u064a\u062a\u062c\u0627\u0647\u0644\u0648\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-5\">4. \u064a\u0639\u062a\u0645\u062f\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0643\u062d\u0648\u0644 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-6\">5. \u064a\u0645\u0643\u062b\u0648\u0646 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0648\u064a\u062c\u0644\u0633\u0648\u0646 \u0643\u062b\u064a\u0631\u064b\u0627<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-7\">1. \u064a\u0642\u0636\u0648\u0646 \u0648\u0642\u062a\u064b\u0627 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-8\">2. \u064a\u062a\u0628\u0639\u0648\u0646 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u0648\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u062b\u0627\u0628\u062a<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-9\">3. \u0644\u062f\u064a\u0647\u0645 \u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-10\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0623\u0646 \u062a\u0639\u0627\u0644\u062c \u0627\u0644\u0623\u0631\u0642 \u062f\u0627\u0626\u0645\u064b\u0627\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u0644\u0642\u062f \u0645\u0631\u0631\u0646\u0627 \u062c\u0645\u064a\u0639\u064b\u0627 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641. \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0648\u0623\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0631\u0647\u0642\u062a\u0627\u0646 \u0628\u0639\u062f \u0644\u064a\u0644\u0629 \u0639\u0627\u0646\u064a\u062a \u0641\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0631\u0642\u060c \u0644\u062a\u062c\u062f \u0632\u0645\u064a\u0644\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u064a\u0633\u062a\u0642\u0628\u0644\u0643 \u0628\u0639\u064a\u0646\u064a\u0646 \u0645\u062a\u0623\u0644\u0642\u062a\u064a\u0646 \u0628\u0639\u062f \u0623\u0646 \u0646\u0627\u0644 \u0642\u0633\u0637\u064b\u0627 \u0648\u0627\u0641\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645. \u0628\u064a\u0646\u0645\u0627 \u062a\u0635\u0628 \u0644\u0646\u0641\u0633\u0643 \u0642\u0647\u0648\u0629 \u0633\u0648\u062f\u0627\u0621 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632\u060c \u062a\u062a\u0633\u0627\u0621\u0644: &#8220;\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u064a \u0648\u0628\u064a\u0646\u0647\u0645\u061f&#8221;<\/p>\n<div class=\"featured-image-container\" style=\"margin: 20px 0; text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-featured-og\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/NfEtwtQ87suZb5g8fED3Xd-1920-80-1.jpg\" alt=\"5 \u0639\u0627\u062f\u0627\u062a \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0623\u0631\u0642 \u0648 3 \u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u0646\u0648\u0645 7 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b\" width=\"1920\" height=\"1080\" \/><\/div>\n<p>\u064a\u062a\u0636\u062d \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0641\u0631\u0648\u0642\u0627\u062a \u0627\u0644\u062c\u0648\u0647\u0631\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0631\u0642 \u0648\u0645\u0646 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0643\u0644 \u0644\u064a\u0644\u0629. \u064a\u0642\u0648\u0644 \u0633\u0627\u0645 \u0635\u062f\u064a\u0642\u064a\u060c \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0639\u062a\u0645\u062f \u0641\u064a <a href=\"https:\/\/go.redirectingat.com?id=92X1584493&amp;xcust=tomsguide_us_3022011377816305349&amp;xs=1&amp;url=https%3A%2F%2Fwww.getlaidbeds.co.uk%2Fwooden-beds&amp;sref=https%3A%2F%2Fwww.tomsguide.com\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Get Laid Beds<\/a>: &#8220;\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u062c\u064a\u062f\u064b\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0627 \u064a\u062a\u0628\u0639\u0648\u0646 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0645\u062b\u0627\u0644\u064a\u064b\u0627\u060c \u0644\u0643\u0646\u0647\u0645 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0634\u0627\u0631\u0643\u0648\u0646 \u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0645\u0639\u064a\u0646\u0629.&#8221;<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u062a\u062c\u0631\u0628\u0629 \u0643\u0644 \u0634\u062e\u0635 \u062a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0622\u062e\u0631\u060c \u0625\u0644\u0627 \u0623\u0646 \u0635\u062f\u064a\u0642\u064a \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0631\u0642 &#8220;\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0634\u0627\u0631\u0643\u0648\u0646 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0634\u0627\u0626\u0639\u0629&#8221; \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0637\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0647\u0646\u0627 \u064a\u0643\u0634\u0641 \u0635\u062f\u064a\u0642\u064a \u0648\u0645\u0627\u064a\u0643 \u0648\u064a\u0643\u064a\u0645\u0627\u0646\u060c \u0627\u0644\u0635\u064a\u062f\u0644\u064a \u0648\u0628\u0627\u062d\u062b \u0627\u0644\u0646\u0648\u0645 \u0641\u064a Evera Nutrition\u060c \u0639\u0646 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u0635\u0644 \u0628\u064a\u0646 \u0627\u0644\u0645\u062d\u0631\u0648\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0645\u0646 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0648\u0627\u0641\u0631 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629. \u0625\u0644\u064a\u0643\u0645 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0645\u0633 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0623\u0631\u0642 \u0645\u0642\u0627\u0628\u0644 \u0623\u0647\u0645 \u062b\u0644\u0627\u062b \u0639\u0627\u062f\u0627\u062a \u0644\u0646\u0648\u0645 \u0623\u0641\u0636\u0644&#8230;<\/p>\n<h2 id=\"section-1\">\u0646\u0642\u0627\u0637 \u0631\u0626\u064a\u0633\u064a\u0629<\/h2>\n<ul>\n<li>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0642\u0644\u0642 \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u0627\u0644\u0623\u0631\u0642 \u0628\u0634\u0623\u0646 \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u064a\u0631\u0627\u0642\u0628\u0648\u0646 \u0627\u0644\u0633\u0627\u0639\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0645\u0634\u0627\u0643\u0644 \u0646\u0648\u0645\u0647\u0645.<\/li>\n<li>\u0643\u0645\u0627 \u0623\u0646 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0634\u0627\u0626\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0623\u0631\u0642.<\/li>\n<li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0635\u0644\u0648\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 7 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0644\u064a\u0644\u0627\u064b \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0639\u0631\u0636\u0648\u0646 \u0644\u0636\u0648\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0648\u064a\u062a\u0628\u0639\u0648\u0646 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u062b\u0627\u0628\u062a \u0648\u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0645\u0633\u0627\u0626\u064a\u064b\u0627 \u0645\u0631\u064a\u062d\u064b\u0627.<\/li>\n<li>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u064a\u0633\u062a \u0643\u0627\u0641\u064a\u0629 \u062f\u0627\u0626\u0645\u064b\u0627 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0623\u064a \u0634\u062e\u0635 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0646\u0648\u0645 \u0645\u0633\u062a\u0645\u0631\u0629 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628.<\/li>\n<\/ul>\n<h3>5 \u0641\u0631\u0648\u0642\u0627\u062a \u0631\u0626\u064a\u0633\u064a\u0629: \u0645\u0627 \u064a\u0641\u0639\u0644\u0647 \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u0627\u0644\u0623\u0631\u0642<\/h3>\n<h2 id=\"section-2\">1. \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0625\u062c\u0628\u0627\u0631 \u0623\u0646\u0641\u0633\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645<\/h2>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2448\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/WvGiTKtrfAdHUoPGvScwJ9-2.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0630\u0627\u062a \u0634\u0639\u0631 \u0628\u0646\u064a \u062f\u0627\u0643\u0646 \u0637\u0648\u064a\u0644 \u062a\u0633\u062a\u0644\u0642\u064a \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631 \u0648\u0647\u064a \u062a\u062d\u0645\u0644 \u0645\u0646\u0628\u0647\u064b\u0627 \u0623\u062e\u0636\u0631 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0629 3 \u0635\u0628\u0627\u062d\u064b\u0627.\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/WvGiTKtrfAdHUoPGvScwJ9-2.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/WvGiTKtrfAdHUoPGvScwJ9-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/WvGiTKtrfAdHUoPGvScwJ9-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/WvGiTKtrfAdHUoPGvScwJ9-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/WvGiTKtrfAdHUoPGvScwJ9-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<p>\u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0646\u0641\u0633\u0643 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0644\u064a\u0644 \u062a\u0631\u0627\u0642\u0628 \u0627\u0644\u0633\u0627\u0639\u0629 \u0623\u0648 \u062a\u062d\u0633\u0628 \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u062a\u0628\u0642\u0649 \u0644\u0643 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0636\u0637\u0631 \u0644\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646\u0643 \u0628\u0630\u0644\u0643 \u062a\u0632\u064a\u062f \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0633\u0648\u0621\u064b\u0627.<\/p>\n<p>&#8220;\u0623\u0641\u0643\u0627\u0631 \u0633\u0644\u0628\u064a\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 &#8216;\u0644\u0646 \u0623\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0639\u0645\u0644 \u063a\u062f\u064b\u0627 \u0625\u0630\u0627 \u0644\u0645 \u0623\u0646\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0642\u0627\u0626\u0642 \u0627\u0644\u062e\u0645\u0633 \u0627\u0644\u0642\u0627\u062f\u0645\u0629&#8230;&#8217; \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u0633\u0644\u0644\u060c&#8221; \u064a\u0642\u0648\u0644 \u0635\u062f\u064a\u0642\u064a. &#8220;\u0647\u0630\u0627 \u0633\u064a\u0633\u0628\u0628 \u0644\u0643 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u064a\u0628\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0623\u0643\u062b\u0631.&#8221;<\/p>\n<h2 id=\"section-3\">2. \u064a\u062a\u0628\u0639\u0648\u0646 \u0623\u0646\u0645\u0627\u0637 \u0646\u0648\u0645 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645\u0629<\/h2>\n<p>\u0645\u0646 \u0623\u0643\u062b\u0631 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0623\u0631\u0642 \u0647\u0648 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0643\u0644 \u064a\u0648\u0645.<\/p>\n<p>&#8220;\u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0639\u0627\u0634\u0631\u0629 \u0645\u0633\u0627\u0621\u064b \u0641\u064a \u0644\u064a\u0644\u0629 \u0648\u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0635\u0628\u0627\u062d\u064b\u0627 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0623\u0646 \u062a\u0624\u0633\u0633 \u0625\u064a\u0642\u0627\u0639\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627\u060c&#8221; \u062a\u0642\u0648\u0644 \u0648\u0627\u0643\u0645\u0627\u0646.<\/p>\n<p>&#8220;\u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0645\u062a\u0649 \u0623\u0645\u0643\u0646\u0647\u0645 (\u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0641\u0647\u0648\u0645)\u060c \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0645 \u064a\u0639\u0637\u0644\u0648\u0646 \u0625\u064a\u0642\u0627\u0639\u0647\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0648\u0627\u0644\u0630\u064a <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2718885\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062b\u0628\u062a<\/a> \u0623\u0646\u0647 \u064a\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0628\u0631\u0645\u062a\u0647 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c&#8221; \u064a\u0648\u0627\u0641\u0642 \u0635\u062f\u064a\u0642\u064a.<\/p>\n<h2 id=\"section-4\">3. \u064a\u062a\u062c\u0627\u0647\u0644\u0648\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/h2>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2449\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/CB6pPXqwKKgu4ZZfM256te-2.jpg\" alt=\"\u0634\u0627\u0628\u0629 \u062a\u062a\u0635\u0641\u062d \u0647\u0627\u062a\u0641\u0647\u0627 \u0644\u064a\u0644\u0627\u064b\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/CB6pPXqwKKgu4ZZfM256te-2.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/CB6pPXqwKKgu4ZZfM256te-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/CB6pPXqwKKgu4ZZfM256te-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/CB6pPXqwKKgu4ZZfM256te-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/CB6pPXqwKKgu4ZZfM256te-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<p>\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u0646\u0648\u0645\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643. \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0641\u0639\u0627\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/www.dztecs.com\/wellness\/i-used-the-viral-dark-showering-lamp-that-lowers-cortisol-for-better-sleep-heres-what-happened\/\">\u062a\u062c\u0631\u0628\u062a\u064a \u0645\u0639 \u0645\u0635\u0628\u0627\u062d \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0645\u0638\u0644\u0645 \u0627\u0644\u0631\u0627\u0626\u062c<\/a>.<\/p>\n<p>&#8220;\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u0645\u0644\u0648\u0646\u060c \u064a\u062a\u0635\u0641\u062d\u0648\u0646 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0623\u0648 \u064a\u0634\u0627\u0647\u062f\u0648\u0646 \u0627\u0644\u062a\u0644\u0641\u0627\u0632 \u062d\u062a\u0649 \u0627\u0644\u0644\u062d\u0638\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0641\u064a\u0647\u0627 \u0627\u0644\u0646\u0648\u0645\u060c&#8221; \u062a\u0642\u0648\u0644 \u0648\u0627\u0643\u0645\u0627\u0646.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0643\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0634\u0627\u0634\u0629 \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631 (\u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u062a\u0635\u0641\u062d\u064b\u0627 \u0633\u0644\u0628\u064a\u064b\u0627 \u0644\u0644\u0623\u062e\u0628\u0627\u0631\u060c \u0623\u0648 \u0627\u0644\u0631\u062f \u0639\u0644\u0649 \u0631\u0633\u0627\u0626\u0644 \u0627\u0644\u0628\u0631\u064a\u062f \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a \u0644\u0644\u0639\u0645\u0644\u060c \u0623\u0648 \u0645\u0634\u0627\u0647\u062f\u0629 \u0645\u0633\u0644\u0633\u0644\u0627\u062a \u0628\u0634\u0631\u0627\u0647\u0629) <a href=\"https:\/\/www.frontiersin.org\/journals\/psychiatry\/articles\/10.3389\/fpsyt.2025.1548273\/full\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062b\u0628\u062a<\/a> \u0623\u0646\u0647\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0623\u0631\u0642 \u0628\u0646\u0633\u0628\u0629 59%.<\/p>\n<h2 id=\"section-5\">4. \u064a\u0639\u062a\u0645\u062f\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0643\u062d\u0648\u0644 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646<\/h2>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2450\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/HehkH2DW5i2mn6aSND6b3P-2.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u062e\u062f\u0645\u0627\u062a \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0643\u062d\u0648\u0644\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/HehkH2DW5i2mn6aSND6b3P-2.jpg 1600w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/HehkH2DW5i2mn6aSND6b3P-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/HehkH2DW5i2mn6aSND6b3P-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/HehkH2DW5i2mn6aSND6b3P-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/HehkH2DW5i2mn6aSND6b3P-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<p>\u0648\u0641\u0642\u064b\u0627 \u0644\u0635\u062f\u064a\u0642\u064a\u060c \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0623\u0631\u0642 \u0639\u0644\u0649 \u0639\u0627\u062f\u0627\u062a \u063a\u064a\u0631 \u0635\u062d\u064a\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648 \u0625\u062f\u0627\u0631\u0629 \u0625\u0631\u0647\u0627\u0642\u0647\u0645 \u0627\u0644\u0646\u0647\u0627\u0631\u064a\u060c \u0644\u0643\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u062a\u0641\u0627\u0642\u0645 \u0645\u0634\u0627\u0643\u0644 \u0646\u0648\u0645\u0647\u0645. \u0648\u062a\u0642\u0648\u0644 \u0625\u0646 \u0623\u0628\u0631\u0632 \u0648\u0633\u064a\u0644\u062a\u064a\u0646 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0647\u0645\u0627 \u0627\u0644\u0646\u0627\u0633 \u0644\u0644\u0646\u0648\u0645 \u0647\u0645\u0627 \u0627\u0644\u0643\u062d\u0648\u0644 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646. \u0644\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0628\u062f\u0627\u0626\u0644 \u0635\u062d\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/www.dztecs.com\/wellness\/from-banana-peel-tea-to-bedtime-brownies-i-made-viral-5-soporific-snacks-and-used-my-sleep-tracker-to-see-if-they-worked-here-are-my-results\/\">7 \u062a\u0631\u064a\u0646\u062f\u0627\u062a \u0641\u064a\u0631\u0648\u0633\u064a\u0629 \u062c\u0631\u0628\u062a\u0647\u0627: \u0645\u0646 \u0634\u0627\u064a \u0642\u0634\u0631 \u0627\u0644\u0645\u0648\u0632 \u0625\u0644\u0649 \u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0627\u0644\u0646\u0648\u0645<\/a>.<\/p>\n<p>&#8220;\u0627\u0644\u0643\u062d\u0648\u0644 \u064a\u0633\u0627\u0639\u062f\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0631\u0639\u0629\u060c \u0644\u0643\u0646\u0647 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u064a\u0639\u0628\u062b \u0628\u062f\u0648\u0631\u0627\u062a \u0646\u0648\u0645\u0647\u0645\u060c \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0633\u0627\u0639\u062f\u0647\u0645 \u0639\u0644\u0649 \u0645\u0648\u0627\u0635\u0644\u0629 \u0646\u0634\u0627\u0637\u0647\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0643\u0646\u0647\u0645 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0645\u0646\u0647 \u0627\u0644\u0643\u062b\u064a\u0631 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646\u0647 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u062d\u0644\u0642\u0629 \u0645\u0641\u0631\u063a\u0629\u060c&#8221; \u062a\u0648\u0636\u062d \u0645\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<h2 id=\"section-6\">5. \u064a\u0645\u0643\u062b\u0648\u0646 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0648\u064a\u062c\u0644\u0633\u0648\u0646 \u0643\u062b\u064a\u0631\u064b\u0627<\/h2>\n<p>\u0643\u0634\u0641\u062a <u>\u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2024<\/u> \u0623\u0646 \u0636\u0648\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0631\u062a\u0628\u0637 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10503965\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631<\/a> \u0628\u062c\u0648\u062f\u0629 \u0646\u0648\u0645 \u0623\u0641\u0636\u0644.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0648\u0627\u0643\u0645\u0627\u0646: &#8220;\u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0642\u0644\u064a\u0644 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u062e\u0627\u0645\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u0631\u0633\u064a\u062e \u0623\u0646\u0645\u0627\u0637 \u0646\u0648\u0645 \u0635\u062d\u064a\u0629&#8221;.<\/p>\n<h3>5 \u0641\u0631\u0648\u0642\u0627\u062a \u0631\u0626\u064a\u0633\u064a\u0629: 3 \u0639\u0627\u062f\u0627\u062a \u064a\u062a\u0628\u0639\u0647\u0627 \u0645\u0646 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 7 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0623\u0648 \u0623\u0643\u062b\u0631<\/h3>\n<h2 id=\"section-7\">1. \u064a\u0642\u0636\u0648\u0646 \u0648\u0642\u062a\u064b\u0627 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642<\/h2>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2451\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/zXio6idn6aG5MvTixQNTvP-2.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0646\u0627\u0636\u062c\u0629 \u0645\u0628\u062a\u0633\u0645\u0629 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629.\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/zXio6idn6aG5MvTixQNTvP-2.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/zXio6idn6aG5MvTixQNTvP-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/zXio6idn6aG5MvTixQNTvP-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/zXio6idn6aG5MvTixQNTvP-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/zXio6idn6aG5MvTixQNTvP-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<p>\u0642\u062f \u064a\u0628\u062f\u0648 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u063a\u064a\u0631 \u0630\u064a \u0635\u0644\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0628\u0646\u0648\u0645\u0643\u060c \u0644\u0643\u0646 \u0643\u0645\u064a\u0629 \u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u062a\u064a \u0646\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u2013 \u0648\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u2013 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u064a\u0648\u0636\u062d \u0635\u062f\u064a\u0642\u064a: &#8220;\u0644\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0636\u0648\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306453004000630\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u064a\u0634\u064a\u0631<\/a> \u0625\u0644\u0649 \u0623\u062f\u0645\u063a\u062a\u0646\u0627 \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0628\u0631 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u062e\u0627\u0641\u062a\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621 \u0627\u0644\u062f\u0645\u0627\u063a \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0633\u062a\u0639\u062f\u0627\u062f\u064b\u0627 \u0644\u0644\u0646\u0648\u0645&#8221;.<\/p>\n<p>\u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20970005\/#:~:text=The%20cortisol%20awakening%20response%20(CAR,and%2045%20min%20post%20awakening.\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0623\u0646<\/a> \u0633\u0627\u0639\u062a\u0646\u0627 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 24 \u0633\u0627\u0639\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0636\u0648\u0621 \u0644\u062a\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0646\u0647\u0627\u0631\u060c \u062d\u064a\u062b \u064a\u062d\u0641\u0632 \u0627\u0644\u0636\u0648\u0621 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0627\u0644\u0645\u0639\u0632\u0632 \u0644\u0644\u0637\u0627\u0642\u0629 (\u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645)\u060c \u0648\u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u0644\u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0627\u0644\u0645\u062d\u0641\u0632 \u0644\u0644\u0646\u0648\u0645 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<h2 id=\"section-8\">2. \u064a\u062a\u0628\u0639\u0648\u0646 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u0648\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u062b\u0627\u0628\u062a<\/h2>\n<p>\u0627\u0644\u0639\u0627\u062f\u0629 \u0627\u0644\u0630\u0647\u0628\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 \u0647\u064a \u062a\u062d\u062f\u064a\u062f \u0645\u0648\u0639\u062f \u062b\u0627\u0628\u062a \u0644\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647. \u064a\u0624\u0643\u062f \u0635\u062f\u064a\u0642\u064a: &#8220;\u0648\u0647\u0630\u0627 \u064a\u0634\u0645\u0644 \u0639\u0637\u0644\u0627\u062a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0625\u062c\u0627\u0632\u0629&#8221;.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0648\u0627\u0643\u0645\u0627\u0646: &#8220;\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0633\u062a\u064a\u0642\u0638 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u062c\u064a\u062f\u064b\u0627 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0645\u062a\u0634\u0627\u0628\u0647\u0629 \u0643\u0644 \u064a\u0648\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 <a href=\"https:\/\/www.dztecs.com\/wellness\/ive-worn-my-garmin-cirqa-and-oura-ring-5-to-track-my-sleep-for-10-days-heres-what-ive-noticed\/\">\u0633\u0627\u0639\u062a\u0647\u0645 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/a>&#8220;.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0639\u062f \u062a\u062d\u062f\u064a\u062f \u0623\u0648\u0642\u0627\u062a \u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u062b\u0627\u0628\u062a\u0629 \u0648\u0623\u0648\u0642\u0627\u062a \u0646\u0648\u0645 \u0645\u0646\u062a\u0638\u0645\u0629 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0644\u0644\u0623\u0631\u0642 (CBT-I)\u060c \u062d\u064a\u062b <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33054339\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a> \u0623\u0646 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0633\u0644\u0628\u064a\u0629.<\/p>\n<h2 id=\"section-9\">3. \u0644\u062f\u064a\u0647\u0645 \u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/h2>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2452\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/tj6pZvukE2XW95sSRgonHV-3.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u062a\u0631\u0634 \u0631\u0630\u0627\u0630 \u0627\u0644\u0648\u0633\u0627\u062f\u0629 \u0639\u0644\u0649 \u0641\u0631\u0627\u0634\u0647\u0627 \u0641\u064a \u063a\u0631\u0641\u0629 \u0646\u0648\u0645 \u0630\u0627\u062a \u0625\u0636\u0627\u0621\u0629 \u062e\u0627\u0641\u062a\u0629.\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/tj6pZvukE2XW95sSRgonHV-3.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/tj6pZvukE2XW95sSRgonHV-3-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/tj6pZvukE2XW95sSRgonHV-3-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/tj6pZvukE2XW95sSRgonHV-3-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/tj6pZvukE2XW95sSRgonHV-3-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<p>\u0644\u0642\u062f \u0623\u062b\u0628\u062a\u0646\u0627 \u0628\u0627\u0644\u0641\u0639\u0644 \u0623\u0646 \u0627\u0644\u0639\u0645\u0644 \u0644\u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0648\u0627\u0644\u062a\u0635\u0641\u062d \u0627\u0644\u0633\u0644\u0628\u064a \u0644\u0644\u0623\u062e\u0628\u0627\u0631 \u0627\u0644\u0645\u062d\u0628\u0637\u0629 (doomscrolling) \u0647\u0648 \u0623\u0645\u0631 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647 \u062a\u0645\u0627\u0645\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0631\u0639\u0629.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u062a\u062d\u0631\u064a\u0631 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0631\u0633\u0627\u0626\u0644 \u0627\u0644\u0628\u0631\u064a\u062f \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a \u0648\u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621 \u064a\u062a\u064a\u062d \u0644\u0643 \u062e\u0644\u0642 \u0623\u062c\u0648\u0627\u0621 \u0645\u0631\u064a\u062d\u0629 \u0648\u0647\u0627\u062f\u0626\u0629 \u062a\u0647\u064a\u0626 \u0639\u0642\u0644\u0643 \u0648\u062c\u0633\u062f\u0643 \u0644\u0644\u0646\u0648\u0645.<\/p>\n<p>\u062a\u0642\u062a\u0631\u062d \u0648\u0627\u0643\u0645\u0627\u0646: &#8220;\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0637\u0648\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0646\u0648\u0645 \u062c\u064a\u062f \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0645\u0646\u062a\u0638\u0645\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645&#8221;. &#8220;\u0642\u062f \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u062a\u0639\u062a\u064a\u0645 \u0627\u0644\u0623\u0636\u0648\u0627\u0621\u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a\u0629 \u062c\u0627\u0646\u0628\u064b\u0627\u060c \u0648\u0627\u0644\u0642\u0631\u0627\u0621\u0629\u060c \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0644\u0637\u064a\u0641\u0629\u060c \u0623\u0648 \u0623\u062e\u0630 \u062d\u0645\u0627\u0645 \u062f\u0627\u0641\u0626.&#8221;<\/p>\n<p>\u062a\u0648\u0636\u062d \u0635\u062f\u064a\u0642\u064a: &#8220;\u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0641\u0633 \u0623\u0648 \u0623\u064a \u0646\u0634\u0627\u0637 \u0622\u062e\u0631 \u0645\u0631\u064a\u062d\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0633\u0645\u062d \u0644\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u062f \u0628\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0646\u062d\u0648 \u0627\u0644\u0646\u0648\u0645.&#8221;<\/p>\n<h3>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0623\u0631\u0642\u061f<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2453\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2.jpg\" alt=\"\u0631\u062c\u0644 \u063a\u064a\u0631 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \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 \u0633\u0627\u0639\u0629 \u0645\u0646\u0628\u0647 \u0628\u064a\u0636\u0627\u0621 \u0641\u064a \u064a\u062f\u0647 \u0627\u0644\u0623\u062e\u0631\u0649\" width=\"2121\" height=\"1194\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2.jpg 2121w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2-1536x865.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/QXv47hoUdaFKzY5W7iJnn4-2-2048x1153.jpg 2048w\" sizes=\"auto, (max-width: 2121px) 100vw, 2121px\" \/><\/figure>\n<p>\u062a\u0639\u0631\u0651\u0641 \u0635\u062f\u064a\u0642\u064a \u0627\u0644\u0623\u0631\u0642 \u0628\u0623\u0646\u0647 \u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u064a\u0633\u0628\u0628 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062e\u0644\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0648 <a href=\"https:\/\/www.dztecs.com\/wellness\/i-kept-waking-up-at-3-a-m-so-i-tried-reishi-and-lions-mane-adaptogens-for-30-days-heres-what-happened-to-my-sleep-score\/\">\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0627\u0626\u0645\u064b\u0627<\/a>\u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u062c\u062f\u064b\u0627 (\u0623\u0648 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0645\u0632\u064a\u062c \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062b\u0644\u0627\u062b\u0629).<\/p>\n<p>\u062a\u0642\u0648\u0644 \u0645\u0624\u0633\u0633\u0629 <a href=\"https:\/\/easysleepsolutions.co.uk\/about-me\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Easy Sleep Solutions<\/a>: &#8220;\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u062d\u0627\u062f \u0644\u0628\u0636\u0639\u0629 \u0623\u064a\u0627\u0645 \u0623\u0648 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0646\u062c\u0645 \u0639\u0646 \u0634\u064a\u0621 \u0645\u0631\u0647\u0642 \u0623\u0648 \u0623\u062d\u062f\u0627\u062b \u062d\u064a\u0627\u062a\u064a\u0629 \u0623\u062e\u0631\u0649.&#8221;<\/p>\n<p>\u0648\u062a\u0636\u064a\u0641 \u0623\u0646 \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u062d\u0627\u062f \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u062d\u0633\u0646 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0642\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646 \u0642\u062f \u064a\u0643\u0648\u0646 \u0639\u0644\u0627\u062c\u0647 \u0623\u0635\u0639\u0628.<\/p>\n<p>&#8220;\u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646 \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0648\u0627\u062c\u0647 \u0634\u062e\u0635 \u0645\u0627 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062e\u0644\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0648 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0627\u0626\u0645\u064b\u0627\u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0644\u064a\u0627\u0644\u064d \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.&#8221;<\/p>\n<h3>\u0644\u0645\u0627\u0630\u0627 \u0646\u062d\u062a\u0627\u062c \u0625\u0644\u0649 7 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0623\u0648 \u0623\u0643\u062b\u0631\u061f<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2454\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/bM4yaGaKuy7t3wT9RKRNKC-2.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0630\u0627\u062a \u0634\u0639\u0631 \u0628\u0646\u064a \u062a\u0631\u062a\u062f\u064a \u0642\u0646\u0627\u0639 \u0639\u064a\u0646 \u062d\u0631\u064a\u0631\u064a \u0641\u0636\u064a \u062a\u0633\u062a\u064a\u0642\u0638 \u0648\u062a\u062a\u0645\u062f\u062f \u0648\u062a\u0628\u062a\u0633\u0645 \u0628\u0639\u062f \u0644\u064a\u0644\u0629 \u0646\u0648\u0645 \u0631\u0627\u0626\u0639\u0629\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/bM4yaGaKuy7t3wT9RKRNKC-2.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/bM4yaGaKuy7t3wT9RKRNKC-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/bM4yaGaKuy7t3wT9RKRNKC-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/bM4yaGaKuy7t3wT9RKRNKC-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/bM4yaGaKuy7t3wT9RKRNKC-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<p>\u062a\u064f\u062b\u0628\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0622\u0646 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u064a\u0644\u0627\u064b \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0644\u0649. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c <a href=\"https:\/\/academic.oup.com\/sleepadvances\/article\/6\/4\/zpaf090\/8373869\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0623\u0641\u0627\u062f\u062a \u062f\u0631\u0627\u0633\u0629<\/a> \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0644\u064a\u0644\u0627\u064b \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0639\u0645\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u0641\u0639\u0644\u0647 \u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0642\u0644\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n<p><a href=\"https:\/\/www.vitality.co.uk\/media-online\/advisers\/literature\/campaigns\/vitality-sleep-white-paper.pdf\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0648\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649<\/a>\u060c \u0627\u0644\u062a\u064a \u0643\u0627\u0646\u062a \u0628\u0645\u062b\u0627\u0628\u0629 \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 7:1\u060c \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 (\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062e\u0644\u0627\u0644 \u0646\u0627\u0641\u0630\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u062f\u062a\u0647\u0627 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629) \u0644\u062e\u0645\u0633 \u0644\u064a\u0627\u0644\u064d \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0639\u0645\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0648\u0627\u0643\u0645\u0627\u0646: &#8220;\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u062d\u062a\u0627\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a \u0633\u0628\u0639 \u0625\u0644\u0649 \u062a\u0633\u0639 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629 \u0644\u0643\u064a \u062a\u0639\u0645\u0644 \u0623\u062c\u0633\u0627\u062f\u0647\u0645 \u0648\u0623\u062f\u0645\u063a\u062a\u0647\u0645 \u0628\u0623\u0641\u0636\u0644 \u0634\u0643\u0644 \u0645\u0645\u0643\u0646&#8221;.<\/p>\n<p>\u0648\u064a\u0636\u064a\u0641: &#8220;\u062a\u064f\u0638\u0647\u0631 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4434546\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0627\u0644\u0623\u0628\u062d\u0627\u062b<\/a> \u0623\u0646\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u064a\u0642\u0648\u0645 \u0627\u0644\u062f\u0645\u0627\u063a \u0628\u062a\u0648\u062d\u064a\u062f \u0627\u0644\u0630\u0643\u0631\u064a\u0627\u062a\u060c \u0648\u062a\u062a\u0639\u0627\u0641\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u064f\u0646\u0638\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u064a\u0642\u0648\u0645 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0628\u0639\u0645\u0644\u064a\u0627\u062a \u0625\u0635\u0644\u0627\u062d \u0645\u0647\u0645\u0629&#8221;.<\/p>\n<h2 id=\"section-10\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0623\u0646 \u062a\u0639\u0627\u0644\u062c \u0627\u0644\u0623\u0631\u0642 \u062f\u0627\u0626\u0645\u064b\u0627\u061f<\/h2>\n<p>\u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u0625\u0646 \u062a\u0628\u0646\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0644\u0646 \u064a\u0639\u0627\u0644\u062c \u062c\u0645\u064a\u0639 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u0642.<\/p>\n<p>\u062a\u062d\u0630\u0631 \u0635\u062f\u064a\u0642\u064a \u0642\u0627\u0626\u0644\u0629: &#8220;\u0625\u0646 \u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u062f\u0639\u0645 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a\u060c \u0644\u0643\u0646\u0647\u0627 \u0646\u0627\u062f\u0631\u0627\u064b \u0645\u0627 \u062a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0629 \u0628\u0645\u0641\u0631\u062f\u0647\u0627 \u0644\u062d\u0644 \u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646&#8221;.<\/p>\n<p>\u0648\u062a\u0648\u0636\u062d \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0639\u0644\u0645 \u0627\u0644\u0646\u0641\u0633 \u0623\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0643\u062e\u0637 \u0623\u0648\u0644 \u0644\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646 \u0647\u0648 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0644\u0644\u0623\u0631\u0642 (CBT-I)\u060c \u0644\u0623\u0646\u0647 \u064a\u0639\u0627\u0644\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u062a\u064a \u062a\u064f\u0628\u0642\u064a \u0627\u0644\u0623\u0631\u0642 \u0645\u0633\u062a\u0645\u0631\u0627\u064b.<\/p>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2455\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2.jpg\" alt=\"\u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0644\u0644\u0623\u0631\u0642 (CBT-I) \u062a\u0639\u0627\u0644\u062c \u0627\u0645\u0631\u0623\u0629 \u0645\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0631\u0642\" width=\"2121\" height=\"1193\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2.jpg 2121w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2-1536x864.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/7Rf4xbDG7FajnAMW4xhEb3-2-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2121px) 100vw, 2121px\" \/><\/figure>\n<p>\u062a\u064f\u0639\u062f \u0627\u0644\u0645\u0642\u0627\u0631\u0628\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0630\u0627 \u062a\u0632\u0627\u0645\u0646 \u0627\u0644\u0623\u0631\u0642 \u0645\u0639 \u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0623\u0648 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u0623\u0648 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u062a\u0645\u0644\u0645\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<p>\u0648\u062a\u0636\u064a\u0641: &#8220;\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0643\u0644 \u0645\u0646 \u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0623\u0631\u0642 \u0648\u0623\u064a \u0639\u0648\u0627\u0645\u0644 \u0623\u0633\u0627\u0633\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u062a\u0632\u0627\u0645\u0646&#8221;.<\/p>\n<p>\u0648\u062a\u062e\u062a\u062a\u0645 \u0642\u0627\u0626\u0644\u0629: &#8220;\u0625\u0630\u0627 \u0643\u0627\u0646 \u0634\u062e\u0635 \u0645\u0627 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0631\u0642 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0644\u0639\u0627\u062f\u0627\u062a \u0646\u0648\u0645 \u062c\u064a\u062f\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0647 \u0637\u0644\u0628 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0645\u0646 \u0623\u062e\u0635\u0627\u0626\u064a \u0646\u0648\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0641\u0642\u0637 \u0639\u0644\u0649 \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0627\u0645\u0629&#8221;.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u062f\u0648\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643\u060c <a href=\"https:\/\/www.dztecs.com\/wellness\/the-oura-ring-5-helped-me-go-from-6-to-7-hours-of-sleep-the-3-key-things-it-did\/\">\u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u062e\u0627\u062a\u0645 Oura 5 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644<\/a>.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0631\u0642\u061f \u0627\u0643\u062a\u0634\u0641 5 \u0639\u0627\u062f\u0627\u062a \u0633\u064a\u0626\u0629 \u062a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u06483 \u0637\u0631\u0642 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 7 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0645\u0631\u064a\u062d \u0643\u0644 \u0644\u064a\u0644\u0629. \u0627\u0628\u062f\u0623 \u0628\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0645\u0643 \u0627\u0644\u064a\u0648\u0645!<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":2456,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[22,15],"class_list":["post-2447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-sleep-problems","tag-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 \u0639\u0627\u062f\u0627\u062a \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0623\u0631\u0642 \u0648 3 \u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u0646\u0648\u0645 7 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b<\/title>\n<meta name=\"description\" content=\"\u0647\u0644 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 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