{"id":6727,"date":"2025-02-17T00:00:05","date_gmt":"2025-02-17T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6727"},"modified":"2025-02-17T17:25:19","modified_gmt":"2025-02-17T17:25:19","slug":"proven-tips-to-sleep-better-at-night","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/proven-tips-to-sleep-better-at-night\/","title":{"rendered":"\u0646\u0635\u0627\u0626\u062d \u0645\u062b\u0628\u062a\u0629 \u0644\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644"},"content":{"rendered":"<p>\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0644\u064a\u0644\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a.<\/p> <p>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0636\u0639\u0641 \u0627\u0644\u0646\u0648\u0645 \u0644\u0647 \u0622\u062b\u0627\u0631 \u0633\u0644\u0628\u064a\u0629 \u0641\u0648\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062f\u0645\u0627\u063a.<\/p> <p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0645\u0631\u0636 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/p> <p>\u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u060c \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0641\u0636\u0644 \u0648\u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629.<\/p> <p>\u0639\u0644\u0649 \u0645\u062f\u0649 \u0627\u0644\u0639\u0642\u0648\u062f \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0645\u0627\u0636\u064a\u0629\u060c \u0627\u0646\u062e\u0641\u0636\u062a \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0643\u0645\u064a\u062a\u0647. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0641\u0642\u0631\u0627\u0621 .<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0623\u0648 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u062b\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0644\u0629 \u0646\u0648\u0645 \u062c\u064a\u062f\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647.<\/p> <p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 17 \u0646\u0635\u064a\u062d\u0629 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.healthline.com\/hlcmsresource\/images\/AN_images\/sleep-updated-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"Sleep Updated\"\/><\/figure> <h2 class=\"wp-block-heading\">1. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0633\u0627\u0637\u0639 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631<\/h2> <p>\u062c\u0633\u0645\u0643 \u0644\u062f\u064a\u0647 \u0633\u0627\u0639\u0629 \u062d\u0641\u0638 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0625\u064a\u0642\u0627\u0639 circadian \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> <p>\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u064a\u0642\u0638\u0627 \u0648\u0625\u062e\u0628\u0627\u0631 \u062c\u0633\u0645\u0643 \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u064a\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0648 \u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u0633\u0627\u0637\u0639 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 circadian \u0627\u0644\u062e\u0627\u0635 \u0635\u062d\u064a\u0629. \u0648\u0647\u0630\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0644\u064a\u0644\u0627 \u0648\u0627\u0644\u0645\u062f\u0629.<\/p> <p>\u0641\u064a \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 \u060c \u0623\u062f\u0649 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0633\u0627\u0637\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0645\u062f\u062a\u0647. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0627\u0633\u062a\u063a\u0631\u0642\u0647 \u0627\u0644\u0646\u0648\u0645 \u0628\u0646\u0633\u0628\u0629 83\u066a.<\/p> <p>\u0648\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0623\u0646 \u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0633\u0627\u0637\u0639 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u0632\u0627\u062f\u062a \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0645\u0642\u062f\u0627\u0631 \u0633\u0627\u0639\u062a\u064a\u0646 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0646\u0633\u0628\u0629 80\u066a.<\/p> <p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u062d\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0636\u0648\u0621 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u062d\u062a\u0649 \u0644\u0648 \u0648\u0627\u062c\u0647\u062a \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0631\u0636 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 &#8211; \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0630\u0644\u0643 \u0639\u0645\u0644\u064a\u0627 &#8211; \u0627\u0633\u062a\u062b\u0645\u0631 \u0641\u064a \u062c\u0647\u0627\u0632 \u0636\u0648\u0621 \u0633\u0627\u0637\u0639 \u0627\u0635\u0637\u0646\u0627\u0639\u064a \u0623\u0648 \u0645\u0635\u0627\u0628\u064a\u062d.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">2. \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0623\u0632\u0631\u0642 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621<\/h2> <p>\u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u0645\u0641\u064a\u062f \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0644\u064a\u0644\u0627 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0639\u0643\u0633\u064a.<\/p> <p>\u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 circadian \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u060c \u062e\u062f\u0627\u0639 \u0627\u0644\u062f\u0645\u0627\u063a \u0625\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631. \u0648\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646, \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 .<\/p> <p>\u0648\u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u0623\u0632\u0631\u0642 &#8211; \u0627\u0644\u0630\u064a \u062a\u0646\u0628\u0639\u062b \u0645\u0646\u0647 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0647\u0648\u0627\u062a\u0641 \u0627\u0644\u0630\u0643\u064a\u0629 \u0648\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 &#8211; \u0647\u0648 \u0627\u0644\u0623\u0633\u0648\u0623 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0635\u062f\u062f.<\/p> <p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0623\u0632\u0631\u0642 \u0644\u064a\u0644\u0627. \u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li>Wear glasses that block blue light.<\/li><li>Download an app such as\u00a0f.lux\u00a0to block blue light on your laptop or computer.<\/li><li>Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.<\/li><li>Stop watching TV and turn off any bright lights two hours before heading to bed.<\/li><\/ul> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Blue light tricks your body into thinking it\u2019s daytime. There are several ways you can reduce blue light exposure in the evening.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">3. \u0644\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \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> <p>\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0648\u064a\u0633\u062a\u0647\u0644\u0643 \u0645\u0646 \u0642\u0628\u0644 90\u066a \u0645\u0646 \u0633\u0643\u0627\u0646 \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629.<\/p> <p>\u062c\u0631\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u062a\u0631\u0643\u064a\u0632, \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0627\u0644\u0642\u0647\u0648\u0629 \u064a\u062d\u0641\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0642\u0641 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/p> <p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0623\u062f\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0642\u0628\u0644 \u0633\u062a \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0625\u0644\u0649 \u062a\u062f\u0647\u0648\u0631 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631<\/p> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0645\u0631\u062a\u0641\u0639\u0627 \u0641\u064a \u062f\u0645\u0643 \u0644\u0645\u062f\u0629 6-8 \u0633\u0627\u0639\u0627\u062a. \u0644\u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0646\u0635\u062d \u0628\u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0642\u0647\u0648\u0629 \u0628\u0639\u062f 3-4 p.m \u2014 \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0633\u0627\u0633\u0627 \u0644\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0623\u0648 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 <\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0648\u0642 \u0625\u0644\u0649 \u0641\u0646\u062c\u0627\u0646 \u0645\u0646 \u0627\u0644\u0642\u0647\u0648\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0645\u0633\u0627\u0621\u060c \u0641\u0627\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">4. \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0646\u0647\u0627\u0631\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u0648 \u0627\u0644\u0637\u0648\u064a\u0644\u0629<\/h2> <p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0645\u0641\u064a\u062f\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0646\u0648\u0645\u0643.<\/p> <p>\u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0644\u0637 \u0628\u064a\u0646 \u0633\u0627\u0639\u062a\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0642\u062f \u062a\u0643\u0627\u0641\u062d \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0646\u0648\u0645 \u0644\u064a\u0644\u0627.<\/p> <p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u0646\u062a\u0647\u0649 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0623\u0643\u062b\u0631 \u0646\u0639\u0627\u0633\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u0628\u0639\u062f \u0623\u062e\u0630 \u0642\u064a\u0644\u0648\u0644\u0629 \u0646\u0647\u0627\u0631\u064a\u0629.<\/p> <p>\u0648\u0623\u0634\u0627\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u0646\u0647 \u0641\u064a \u062d\u064a\u0646 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0623\u0642\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u0642\u064a\u0644\u0648\u0644\u0629 \u0623\u0637\u0648\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0648\u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 .<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0627\u0639\u062a\u0627\u062f\u0648\u0627 \u0639\u0644\u0649 \u0623\u062e\u0630 \u0642\u064a\u0644\u0648\u0644\u0629 \u0646\u0647\u0627\u0631\u064a\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0633\u0648\u0621 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u062e\u0630 \u0642\u064a\u0644\u0648\u0644\u0629 \u0646\u0647\u0627\u0631\u064a\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u062a\u0646\u0627\u0645 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u060c \u0641\u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u0644\u0642\u0644\u0642. \u0622\u062b\u0627\u0631 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0641\u0631\u062f.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">5. \u062d\u0627\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0645\u062a\u0633\u0642\u0629<\/h2> <p>\u064a\u0639\u0645\u0644 \u0625\u064a\u0642\u0627\u0639 \u062c\u0633\u0645\u0643 \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u064a \u0639\u0644\u0649 \u062d\u0644\u0642\u0629 \u0645\u062d\u062f\u062f\u0629 \u060c \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0646\u0641\u0633\u0647 \u0645\u0639 \u0634\u0631\u0648\u0642 \u0627\u0644\u0634\u0645\u0633 \u0648\u063a\u0631\u0648\u0628\u0647\u0627.<\/p> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0645\u0639 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p> <p>\u0648\u0623\u0634\u0627\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0623\u0646\u0645\u0627\u0637 \u0646\u0648\u0645 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0630\u0647\u0628\u0648\u0627 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0639\u0637\u0644\u0629 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0623\u0628\u0644\u063a\u0648\u0627 \u0639\u0646 \u0636\u0639\u0641 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0648\u0642\u062f \u0623\u0628\u0631\u0632\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0623\u0646 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645 \u063a\u064a\u0631 \u0627\u0644\u0646\u0638\u0627\u0645\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u063a\u064a\u0631 \u0625\u064a\u0642\u0627\u0639\u0643 \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u064a \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0646\u0648\u0645 \u0627\u0644\u062f\u0645\u0627\u063a<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0648\u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0645\u0645\u0627\u062b\u0644\u0629. \u0628\u0639\u062f \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0642\u062f \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u062d\u062a\u0649 \u0625\u0644\u0649 \u0625\u0646\u0630\u0627\u0631.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Try to get into a regular sleep\/wake cycle \u2014 especially on the weekends. If possible, try to wake up naturally at a similar time every day.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">6. \u0627\u062a\u062e\u0627\u0630 \u0645\u0644\u062d\u0642 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/h2> <p>\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u062e\u0628\u0631 \u0627\u0644\u062f\u0645\u0627\u063a \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u064a\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u0648\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9556097\" target=\"_blank\">.<\/a><\/p> <p>\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0647\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0634\u0639\u0628\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p> <p>\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0631\u0642, \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0642\u062f \u062a\u0643\u0648\u0646 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 .<\/p> <p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629, 2 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0648\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u0648\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649\u060c \u0646\u0627\u0645 \u0646\u0635\u0641 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u062a\u062d\u0633\u0646\u062a \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0646\u0633\u0628\u0629 15\u066a.<\/p> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0644\u0645 \u064a\u062a\u0645 \u0627\u0644\u0625\u0628\u0644\u0627\u063a \u0639\u0646 \u0623\u064a \u0622\u062b\u0627\u0631 \u0627\u0646\u0633\u062d\u0627\u0628 \u0641\u064a \u0623\u064a \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647.<\/p> <p>\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0645\u0641\u064a\u062f \u0623\u064a\u0636\u0627 \u0639\u0646\u062f \u0627\u0644\u0633\u0641\u0631 \u0648\u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0645\u0646\u0637\u0642\u0629 \u0632\u0645\u0646\u064a\u0629 \u062c\u062f\u064a\u062f\u0629, \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u062c\u0633\u0645 circadian \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p> <p>\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0628\u0644\u062f\u0627\u0646, \u0643\u0646\u062a \u0641\u064a \u062d\u0627\u062c\u0629 \u0627\u0644\u0649 \u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629 \u0644\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646. \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0623\u062e\u0631\u0649, \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0645\u062a\u0627\u062d \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0641\u064a \u0627\u0644\u0645\u062a\u0627\u062c\u0631 \u0623\u0648 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u064a\u0633\u062a\u063a\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 1-5 \u0645\u0644\u063a 30-60 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0627\u0628\u062f\u0623 \u0628\u062c\u0631\u0639\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0644\u062a\u0642\u064a\u064a\u0645 \u062a\u062d\u0645\u0644\u0643\u060c \u062b\u0645 \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062c\u0631\u0639\u0629 \u0628\u0628\u0637\u0621 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629. \u0645\u0646\u0630 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0642\u062f \u064a\u063a\u064a\u0631 \u0643\u064a\u0645\u064a\u0627\u0621 \u0627\u0644\u062f\u0645\u0627\u063a, \u0648\u064a\u0646\u0635\u062d \u0623\u0646 \u062a\u062d\u0642\u0642 \u0645\u0639 \u0623\u062e\u0635\u0627\u0626\u064a \u0637\u0628\u064a \u0642\u0628\u0644 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p> <p>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u062d\u062f\u062b \u0645\u0639 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0643\u0648\u0633\u064a\u0644\u0629 \u0645\u0633\u0627\u0639\u062f\u0629 \u0644\u0644\u0646\u0648\u0645 \u0644\u0637\u0641\u0644\u0643, \u0643\u0645\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u062c\u0644 \u0644\u0647\u0630\u0627 \u0627\u0644\u0645\u0644\u062d\u0642 \u0641\u064a \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0644\u0645 \u062a\u062f\u0631\u0633 \u062c\u064a\u062f\u0627.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1\u20135 mg around 30\u201360 minutes before heading to bed.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">7. \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0644\u0627\u062d\u0642 \u0627\u0644\u0623\u062e\u0631\u0649<\/h2> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0641\u0632 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p> <ul class=\"wp-block-list\"><li><strong>Ginkgo biloba:<\/strong>\u00a0A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30\u201360 minutes before bed.<\/li><li><strong>Glycine:<\/strong>\u00a0A few studies show that 3 grams of the\u00a0amino acid\u00a0glycine can improve sleep quality .<\/li><li><strong>Valerian root:<\/strong>\u00a0Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed .<\/li><li><strong>Magnesium:<\/strong>\u00a0Responsible for\u00a0over 600 reactions\u00a0within your body, magnesium can improve relaxation and enhance sleep quality.<\/li><li><strong>L-theanine:<\/strong>\u00a0An amino acid, l-theanine can improve relaxation and sleep. Take 100\u2013200 mg before bed .<\/li><li><strong>Lavender:<\/strong>\u00a0A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80\u2013160 mg containing 25\u201346% linalool<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22612017\" target=\"_blank\">.<\/a><\/li><\/ul> <p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0641\u0642\u0637 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u062d\u062f \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0631\u0635\u0627\u0635\u0629 \u0633\u062d\u0631\u064a\u0629 \u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u0625\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">8. \u0644\u0627 \u062a\u0634\u0631\u0628 \u0627\u0644\u0643\u062d\u0648\u0644<\/h2> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0625\u0633\u0642\u0627\u0637 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0646\u0648\u0645\u0643 \u0648\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643.<\/p> <p>\u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u064a\u0633\u0628\u0628 \u0623\u0648 \u064a\u0632\u064a\u062f \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0634\u062e\u064a\u0631 \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0639\u0637\u0644\u0629.<\/p> <p>\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u063a\u064a\u0631 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0644\u064a\u0644\u0627, \u0627\u0644\u0630\u064a \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0641\u064a \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u062c\u0633\u0645 circadian.<\/p> <p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062d\u0648\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644 \u0627\u0646\u062e\u0641\u0636 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639\u0627\u062a \u0627\u0644\u0644\u064a\u0644\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0641\u064a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0628\u0634\u0631\u064a (HGH), \u0627\u0644\u0630\u064a \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0641\u064a \u0625\u064a\u0642\u0627\u0639 circadian \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">9. \u062a\u062d\u0633\u064a\u0646 \u0628\u064a\u0626\u0629 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h2> <p>\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u0623\u0646 \u0628\u064a\u0626\u0629 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0644\u0647\u0627 \u0647\u064a \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0644\u0629 \u0646\u0648\u0645 \u062c\u064a\u062f\u0629.<\/p> <p>\u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0627\u0644\u0636\u0648\u0636\u0627\u0621 \u0648\u0627\u0644\u0623\u0636\u0648\u0627\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0648\u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0623\u062b\u0627\u062b.<\/p> <p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0636\u0648\u0636\u0627\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0631\u0648\u0631 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0636\u0639\u0641 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p> <p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0646 \u0628\u064a\u0626\u0629 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0644\u0627\u062d\u0638 \u062d\u0648\u0627\u0644\u064a 50\u066a \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u062a\u062d\u0633\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u0627\u0621\u0644 \u0627\u0644\u0636\u0648\u0636\u0627\u0621 \u0648\u0627\u0644\u0636\u0648\u0621.<\/p> <p>\u0644\u062a\u062d\u0633\u064a\u0646 \u0628\u064a\u0626\u0629 \u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643\u060c \u062d\u0627\u0648\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u0648\u0636\u0627\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0648\u0627\u0644\u0636\u0648\u0621 \u0648\u0627\u0644\u0623\u0636\u0648\u0627\u0621 \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629 \u0645\u0646 \u0623\u062c\u0647\u0632\u0629 \u0645\u062b\u0644 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0645\u0646\u0628\u0647. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643 \u0645\u0643\u0627\u0646 \u0647\u0627\u062f\u0626 \u0648\u0645\u0631\u064a\u062d \u0648\u0646\u0638\u064a\u0641 \u0648\u0645\u0645\u062a\u0639.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Optimize your bedroom environment by eliminating external light and noise to get better sleep.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">10. \u062a\u0639\u064a\u064a\u0646 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h2> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0623\u064a\u0636\u0627 \u0628\u0634\u0643\u0644 \u0639\u0645\u064a\u0642 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0643\u0645\u0627 \u0643\u0646\u062a \u0642\u062f \u0634\u0647\u062f\u062a \u062e\u0644\u0627\u0644 \u0641\u0635\u0644 \u0627\u0644\u0635\u064a\u0641 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0633\u0627\u062e\u0646\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062c\u062f\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0644\u0629 \u0646\u0648\u0645 \u062c\u064a\u062f\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u062f\u0627\u0641\u0626\u0627 \u062c\u062f\u0627.<\/p> <p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0623\u062b\u0631\u062a \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0636\u0648\u0636\u0627\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1811316\" target=\"_blank\">.<\/a><\/p> <p>\u0648\u062a\u0643\u0634\u0641 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u064a\u0642\u0638\u0629.<\/p> <p>\u062d\u0648\u0644 70 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a (20 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629) \u0648\u064a\u0628\u062f\u0648 \u0623\u0646 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0645\u0631\u064a\u062d\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0643 \u0648\u0639\u0627\u062f\u0627\u062a\u0643.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Test different temperatures to find out which is most comfortable for you. Around 70\u00b0F (20\u00b0C) is best for most people.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">11. \u0644\u0627 \u062a\u0623\u0643\u0644 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u0621<\/h2> <p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644 \u0642\u062f \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0625\u0641\u0631\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 .<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u062c\u0648\u062f\u0629 \u0648\u0646\u0648\u0639 \u0648\u062c\u0628\u062a\u0643 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644 \u0642\u062f \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0623\u064a\u0636\u0627.<\/p> <p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0633\u0627\u0639\u062f\u062a \u0648\u062c\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0624\u0643\u0644 \u0642\u0628\u0644 \u0623\u0631\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p> <p>\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0623\u0646 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0643\u062a\u0634\u0641\u062a \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u0627 \u0627\u0644\u0646\u0648\u0645\u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u064a\u0633\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u062f\u0627\u0626\u0645\u0627 &#8211; \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0639\u062a\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">12. \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0635\u0641\u064a\u0629 \u0639\u0642\u0644\u0643 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621<\/h2> <p>\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u062f\u064a\u0647\u0645 \u0631\u0648\u062a\u064a\u0646 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/p> <p>\u0648\u0642\u062f \u062b\u0628\u062a \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0642\u0646\u064a\u0629 \u0634\u0627\u0626\u0639\u0629 \u0623\u062e\u0631\u0649 \u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0631\u0642.<\/p> <p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0623\u062f\u0649 \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0645\u0631\u064a\u062d \u0625\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 \u0643\u0627\u0646\u0648\u0627 \u0645\u0631\u0636\u0649.<\/p> <p>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0648\u0642\u0631\u0627\u0621\u0629 \u0643\u062a\u0627\u0628\u060c \u0648\u0623\u062e\u0630 \u062d\u0645\u0627\u0645 \u0633\u0627\u062e\u0646\u060c \u0648\u0627\u0644\u062a\u0623\u0645\u0644\u060c \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u062a\u0635\u0648\u0631.<\/p> <p>\u062c\u0631\u0628 \u0623\u0633\u0627\u0644\u064a\u0628 \u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0627\u0628\u062d\u062b \u0639\u0646 \u0623\u0641\u0636\u0644 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">13. \u062e\u0630 \u062d\u0645\u0627\u0645\u0627 \u0623\u0648 \u062f\u0634\u0627 \u0645\u0631\u064a\u062d\u0627<\/h2> <p>\u062d\u0645\u0627\u0645 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0623\u0648 \u062f\u0634 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0623\u062e\u0631\u0649 \u0634\u0639\u0628\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p> <p>\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0648\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u2014 \u0648\u062e\u0627\u0635\u0629 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u2014 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p> <p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u062d\u0645\u0627\u0645 \u0633\u0627\u062e\u0646 90 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 .<\/p> <p>\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0623\u062e\u0630 \u062d\u0645\u0627\u0645 \u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u060c \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0633\u0627\u062e\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 .<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">14. \u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0646\u0648\u0645<\/h2> <p>\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u0633\u0628\u0628 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0625\u062d\u062f\u0649 \u0627\u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0647\u064a \u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0627\u0644\u062a\u0646\u0641\u0633 \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0633\u0642 \u0648\u0627\u0644\u0645\u0646\u0642\u0637\u0639. \u064a\u062a\u0648\u0642\u0641 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u0647\u0630\u0627 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628 \u0639\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0642\u062f \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f. \u0648\u0627\u062f\u0639\u0649 \u0623\u062d\u062f \u0627\u0644\u0627\u0633\u062a\u0639\u0631\u0627\u0636\u0627\u062a \u0623\u0646 24 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648 9 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u062f\u064a\u0647\u0645 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062a\u0634\u062e\u064a\u0635 \u0637\u0628\u064a\u0627 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u062d\u0631\u0643\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 circadian \/ \u0623\u0639\u0642\u0627\u0628, \u0648\u0647\u064a \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0645\u0644\u064a\u0646 \u0641\u064a \u0646\u0648\u0628\u0627\u062a .<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u062f\u0627\u0626\u0645\u0627 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u062d\u0643\u0645\u0629 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">15. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0631\u064a\u0631 \u0645\u0631\u064a\u062d \u0648\u0641\u0631\u0627\u0634 \u0648\u0648\u0633\u0627\u062f\u0629<\/h2> <p>\u064a\u062a\u0633\u0627\u0621\u0644 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0644\u0645\u0627\u0630\u0627 \u064a\u0646\u0627\u0645\u0648\u0646 \u062f\u0627\u0626\u0645\u0627 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0641\u0646\u062f\u0642.<\/p> <p>\u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0628\u064a\u0626\u0629 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0648\u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0633\u0631\u064a\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 .<\/p> <p>\u0628\u062d\u062b\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a \u0641\u0648\u0627\u0626\u062f \u0641\u0631\u0627\u0634 \u062c\u062f\u064a\u062f \u0644\u0645\u062f\u0629 28 \u064a\u0648\u0645\u0627\u060c \u0648\u0643\u0634\u0641\u062a \u0623\u0646\u0647 \u062e\u0641\u0636 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0628\u0646\u0633\u0628\u0629 57\u066a\u060c \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0643\u062a\u0641 \u0628\u0646\u0633\u0628\u0629 60\u066a \u0648\u062a\u0635\u0644\u0628 \u0627\u0644\u0638\u0647\u0631 \u0628\u0646\u0633\u0628\u0629 59\u066a. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062d\u0633\u0646\u062a \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0646\u0633\u0628\u0629 60\u066a.<\/p> <p>\u0648\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0641\u0631\u0627\u0634 \u0627\u0644\u062c\u062f\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0648\u0645. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0641\u0631\u0627\u0634 \u0630\u0648 \u0627\u0644\u062c\u0648\u062f\u0629 \u0627\u0644\u0633\u064a\u0626\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p> <p>\u0623\u0641\u0636\u0644 \u0641\u0631\u0627\u0634 \u0648\u0627\u0644\u0641\u0631\u0627\u0634 \u0647\u0648 \u0630\u0627\u062a\u064a \u0644\u0644\u063a\u0627\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u062a\u0631\u0642\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0641\u0627\u0624\u0633\u0633 \u0627\u062e\u062a\u064a\u0627\u0631\u0643 \u0639\u0644\u0649 \u062a\u0641\u0636\u064a\u0644 \u0634\u062e\u0635\u064a.<\/p> <p>\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u062a\u0631\u0642\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0643\u0644 5-8 \u0633\u0646\u0648\u0627\u062a.<\/p> <p>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0642\u0645 \u0628\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0641\u0631\u0627\u0634\u0643 \u0623\u0648 \u0641\u0631\u0627\u0634\u0643 \u0644\u0639\u062f\u0629 \u0633\u0646\u0648\u0627\u062a\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0625\u0635\u0644\u0627\u062d\u0627 \u0633\u0631\u064a\u0639\u0627 \u062c\u062f\u0627 &#8211; \u0648\u0625\u0646 \u0643\u0627\u0646 \u0645\u0643\u0644\u0641\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5\u20138 years.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">16. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u2014 \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/h2> <p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0639\u0644\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0645\u0643 \u0648\u0635\u062d\u062a\u0643.<\/p> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u062c\u0645\u064a\u0639 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0642\u062f \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0644\u0644\u062d\u062f \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u0631\u0642.<\/p> <p>\u062d\u062f\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0646\u0635\u0641 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0627\u0633\u062a\u063a\u0631\u0642\u0647 \u0627\u0644\u0646\u0648\u0645 \u0648\u0642\u062f\u0645\u062a 41 \u062f\u0642\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/p> <p>\u0641\u064a \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 \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0631\u0636\u062a \u0641\u0648\u0627\u0626\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u062f\u0648\u064a\u0629. \u0645\u0645\u0627\u0631\u0633\u0629 \u062e\u0641\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0646\u0648\u0645 \u0628\u0646\u0633\u0628\u0629 55\u066a\u060c \u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u064a\u0642\u0638\u0629 \u0644\u064a\u0644\u0627 \u0628\u0646\u0633\u0628\u0629 30\u066a \u0648\u0627\u0644\u0642\u0644\u0642 \u0628\u0646\u0633\u0628\u0629 15\u066a \u0641\u064a \u062d\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 \u0625\u062c\u0645\u0627\u0644\u064a \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645 \u0628\u0646\u0633\u0628\u0629 18\u066a.<\/p> <p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0644\u0646\u0648\u0645 \u0644\u064a\u0644\u0629 \u062c\u064a\u062f\u0629\u060c \u0623\u062f\u0627\u0621 \u0630\u0644\u0643 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645.<\/p> <p>\u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062d\u0641\u064a\u0632\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0625\u0628\u064a\u0646\u0641\u0631\u064a\u0646 \u0648\u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u064a \u0622\u062b\u0627\u0631 \u0636\u0627\u0631\u0629\u060c \u0644\u0630\u0644\u0643 \u0641\u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0641\u0631\u062f.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Regular exercise during daylight hours is one of the best ways to ensure a good night\u2019s sleep.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">17. \u0644\u0627 \u062a\u0634\u0631\u0628 \u0623\u064a \u0633\u0648\u0627\u0626\u0644 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/h2> <p>Nocturia \u0647\u0648 \u0627\u0644\u0645\u0635\u0637\u0644\u062d \u0627\u0644\u0637\u0628\u064a \u0644\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0645\u0641\u0631\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0644\u064a\u0644. \u0641\u0625\u0646\u0647 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 .<\/p> <p>\u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0623\u0639\u0631\u0627\u0636 \u0645\u0645\u0627\u062b\u0644\u0629\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0623\u0643\u062b\u0631 \u062d\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u063a\u064a\u0631\u0647\u0645.<\/p> <p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0623\u0645\u0631 \u062d\u064a\u0648\u064a \u0644\u0635\u062d\u062a\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u062d\u0643\u0645\u0629 \u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u0621.<\/p> <p>\u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u0634\u0631\u0628 \u0623\u064a \u0633\u0648\u0627\u0626\u0644 \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0623\u0648 \u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634.<\/p> <p>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635\u0643 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Reduce fluid intake in the late evening and try to use the bathroom right before bed.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p>\u0627\u0644\u0646\u0648\u0645 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0641\u064a \u0635\u062d\u062a\u0643.<\/p> <p>\u0631\u0628\u0637\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0633\u0645\u0646\u0629 \u0628\u0646\u0633\u0628\u0629 89\u066a \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u064855\u066a \u0644\u062f\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646.<\/p> <p>\u062e\u0644\u0635\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u0646 \u0623\u0642\u0644 \u0645\u0646 7-8 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0647\u062a\u0645\u0627 \u0628\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u060c \u0641\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062c\u0639\u0644 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648\u0644\u0648\u064a\u0629 \u0642\u0635\u0648\u0649 \u0648\u062f\u0645\u062c \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0623\u0639\u0644\u0627\u0647.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0644\u064a\u0644\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a. \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0636\u0639\u0641 \u0627\u0644\u0646\u0648\u0645 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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