{"id":6790,"date":"2023-06-22T17:27:30","date_gmt":"2023-06-22T17:27:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6790"},"modified":"2023-06-22T17:27:43","modified_gmt":"2023-06-22T17:27:43","slug":"14-natural-remedies-to-beat-insomnia","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/14-natural-remedies-to-beat-insomnia\/","title":{"rendered":"14 \u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0642"},"content":{"rendered":"<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u0644\u064a\u0644\u0629 \u0623\u0641\u0636\u0644<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" 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\u0627\u0644\u0645\u0633\u0627\u0621.<sup>7<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-23\">\u062a\u062a\u0648\u0641\u0631 \u0648\u062d\u062f\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u0645\u0646\u0632\u0644\u064a \u0648\u0642\u062f \u064a\u0648\u0635\u064a \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0646\u0648\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0628\u0627\u0644\u062a\u0632\u0627\u0645\u0646 \u0645\u0639 \u0639\u0644\u0627\u062c \u0627\u0644\u0646\u0648\u0645.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-25\">\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<\/h2> <p id=\"mntl-sc-block_1-0-26\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0623\u0645\u0644 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0648\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648&#038;\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<sup>8<\/sup>&#038; \u0627\u0644\u062a\u0623\u0645\u0644 \u0647\u0648 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0630\u064a \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0628\u0648\u0639\u064a \u0648\u0627\u062d\u062f \u0625\u0644\u0649 \u0643\u0627\u0626\u0646 \u0645\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 (\u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u0648 &#038; nbsp\u061b \u0635\u0648\u062a \u0623\u0648 \u0643\u0644\u0645\u0629) \u0645\u0646 \u0623\u062c\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0639\u064a, \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645, \u0648\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644.<\/p> <p id=\"mntl-sc-block_1-0-28\">\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0623\u0645\u0644 \u062a\u0634\u0645\u0644&#038;\u064a\u0633\u062a\u0631\u0634\u062f \u0627\u0644\u062a\u0623\u0645\u0644, vipassana \u0627\u0644\u062a\u0623\u0645\u0644, \u0627\u0644\u064a\u0648\u063a\u0627 \u0646\u064a\u062f\u0631\u0627, \u0623\u0648 &#038; \u0645\u0633\u062d \u0627\u0644\u062c\u0633\u0645. \u062d\u0627\u0648\u0644 \u0623\u064a\u0636\u0627:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-30\"><li><strong>Visualization<\/strong>: Visualization involves actively imagining a relaxing scene.<sup>9<\/sup>\ufeff You can try it in bed for 20 minutes before falling asleep. Involve all your senses. If you&#8217;re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen&nbsp;to the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.<\/li><li><strong>Relaxation response:<\/strong>&nbsp;This is a mind\/body response that occurs after following specific instructions&nbsp;patterned closely after&nbsp;Transcendental Meditation.<\/li><li><strong>Mindfulness:<\/strong>&nbsp;This type of meditation essentially involves focusing on your mind on the present.<\/li><\/ul> <p id=\"mntl-sc-block_1-0-32\">\u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631&nbsp;\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u062f\u0644\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644 \u0642\u062f \u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u0648\u0645.<sup>10<\/sup>\u064a\u0642\u0648\u0644 \u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u062a\u0643\u0645\u064a\u0644\u064a\u0629 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\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0634\u0641\u0627\u0621 \u0645\u0639 \u0623\u0635\u0648\u0644 \u0641\u064a \u0627\u0644\u0641\u0644\u0633\u0641\u0629 \u0627\u0644\u0647\u0646\u062f\u064a\u0629 \u060c \u0648\u0642\u062f \u0648\u0635\u0641\u062a \u0627\u0644\u064a\u0648\u063a\u0627 \u0628\u0623\u0646\u0647\u0627 \u0627\u062a\u062d\u0627\u062f \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0631\u0648\u062d.&#038; A 2017 \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0639\u0631\u0627\u0636 \u0627\u0633\u062a\u0634\u0647\u062f \u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 (\u0641\u0636\u0644\u0627 \u0639\u0646 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0630\u0647\u0646 \u0648\u062a\u0627\u064a \u062a\u0634\u064a) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u0641\u0641 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u0631\u0642.<sup>11<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-37\">\u0627\u0644\u062a\u0646\u0648\u064a\u0645 \u0627\u0644\u0645\u063a\u0646\u0627\u0637\u064a\u0633\u064a<\/h2> <p id=\"mntl-sc-block_1-0-38\">\u0627\u0644\u062a\u0646\u0648\u064a\u0645 \u0627\u0644\u0645\u063a\u0646\u0627\u0637\u064a\u0633\u064a \u0647\u064a \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0627\u0644\u0634\u062e\u0635 \u0623\u0643\u062b\u0631 \u062a\u0631\u0643\u064a\u0632\u0627 \u0648\u0648\u0639\u064a\u0627 \u0648\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u062d. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644\u0647\u0627 \u063a\u064a\u0631 \u0645\u0641\u0647\u0648\u0645\u0629\u060c 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\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0627\u0628\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u060c \u0648\u0623\u062f\u0644\u0629 \u0645\u062e\u062a\u0644\u0637\u0629 \u0644\u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0648\u062e\u0632 \u0628\u0627\u0644\u0625\u0628\u0631.<sup>13<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-45\">\u0627\u0644\u0631\u0648\u0627\u0626\u062d<\/h2> <p id=\"mntl-sc-block_1-0-46\">\u0644\u0645 \u064a\u062c\u062f \u062a\u062d\u0644\u064a\u0644 \u0639\u0627\u0645 2011 \u0623\u064a \u062f\u0631\u0627\u0633\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u062a\u0648\u0641\u064a\u0631 \u0623\u062f\u0644\u0629 \u062c\u064a\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0631\u0648\u0627\u0626\u062d \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645.<sup>13<\/sup> \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0632\u064a\u062a \u0627\u0644\u0631\u0648\u0627\u0626\u062d \u0627\u0644\u0644\u0627\u0641\u0646\u062f\u0631 \u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a\u0629 \u0645\u0646\u0630 \u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0643\u0639\u0644\u0627\u062c \u0634\u0639\u0628\u064a \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645. \u0648\u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0647\u062f\u0626\u0627.<\/p> <p id=\"mntl-sc-block_1-0-48\">\u062d\u0627\u0648\u0644 \u0648\u0636\u0639 \u0643\u064a\u0633 \u0627\u0644\u062e\u0632\u0627\u0645\u0649 \u062a\u062d\u062a \u0648\u0633\u0627\u062f\u062a\u0643 \u0623\u0648 \u0636\u0639 \u0642\u0637\u0631\u0629 \u0625\u0644\u0649 \u0642\u0637\u0631\u062a\u064a\u0646 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u062e\u0632\u0627\u0645\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0645\u0646\u062f\u064a\u0644.<sup>14<\/sup> \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0639\u062f\u0629 \u0642\u0637\u0631\u0627\u062a \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0644\u0627\u0641\u0646\u062f\u0631 \u0625\u0644\u0649 \u062d\u0645\u0627\u0645 \u2014 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0639\u062f \u062d\u0645\u0627\u0645 \u062f\u0627\u0641\u0626 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0645\u0639 \u0627\u0644\u0646\u0648\u0645.<\/p> <p id=\"mntl-sc-block_1-0-50\">\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0639\u0637\u0631\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u064a\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0647\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0648\u0627\u0644\u0628\u062a\u0634\u0648\u0644\u064a \u0648\u0627\u0644\u064a\u0644\u0627\u0646\u063a-\u064a\u0644\u0627\u0646\u062c.<sup>15<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-52\">\u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h2> <p id=\"mntl-sc-block_1-0-53\">\u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0648\u0645\u0627 \u0644\u0627 \u062a\u0623\u0643\u0644\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0627\u0626\u0645\u0627.<sup>16<\/sup> <\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-55\"><li><strong>Limit your intake of\u00a0caffeine, alcohol, and nicotine<\/strong>.\u00a0Caffeine\u00a0and\u00a0nicotine\u00a0can have a pronounced effect on sleep, causing insomnia and restlessness.<sup>17<\/sup> In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.<\/li><li><strong>Cut back on sugar<\/strong>. Although sugar can give a burst of energy, it&#8217;s short-lived and can cause uneven blood sugar levels. This can disrupt sleep\u00a0<sup>18<\/sup> in the middle of the night as blood sugar levels fall.<\/li><li><strong>Eat foods that help you sleep<\/strong>. Tryptophan is a naturally-occurring\u00a0amino acid that is a precursor to serotonin, which is then converted to melatonin. Research shows mixed evidence for the effectiveness of L-tryptophan.<sup>13<\/sup> Eat carbohydrate snacks such as whole-grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances\u00a0the body&#8217;s conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.<sup>19<\/sup><\/li><li><strong>Eat magnesium-rich foods.\u00a0<\/strong>The mineral magnesium\u00a0is a natural sedative, and some research shows that supplements can help with insomnia.<sup>20<\/sup> Magnesium deficiency can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer&#8217;s yeast, and whole grains. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-57\">\u0641\u064a\u062a\u0643\u0633 \u0623\u0646\u0648\u0633 \u0643\u0627\u0633\u062a\u0648\u0633<\/h2> <p id=\"mntl-sc-block_1-0-58\">\u0639\u0634\u0628 \u0641\u064a\u062a\u0643\u0633 agnus castus (\u0634\u062c\u0631\u0629 \u0639\u0641\u064a\u0641\u0629) \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0631\u0642 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062d\u064a\u0636 \u0648\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0639\u0648\u0644\u062c\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0645\u0632\u064a\u062c \u0645\u0646 \u0645\u0642\u062a\u0637\u0641\u0627\u062a \u0641\u064a\u062a\u0643\u0633 \u0623\u0646\u0648\u0633 \u0643\u0627\u0633\u062a\u0648\u0633 \u0648\u0645\u0627\u063a\u0646\u0648\u0644\u064a\u0627 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0625\u064a\u0633\u0648\u0641\u0644\u0627\u0641\u0648\u0646 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0628\u0627\u0633\u064a\u0644\u064a \u0648\u062a\u0628\u0639\u0647\u0646 \u0644\u0645\u062f\u0629 \u0639\u0627\u0645 \u0648\u0627\u062d\u062f. \u0648\u0648\u062c\u062f \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0639\u0644\u0627\u062c \u0622\u0645\u0646 \u0648\u0641\u0639\u0627\u0644.<sup>21<\/sup><\/p> <p id=\"mntl-sc-block_1-0-60\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a \u0645\u0646 \u0642\u0628\u0644 \u0623\u064a \u0634\u062e\u0635 \u0639\u0644\u0649 \u062d\u0628\u0648\u0628 \u0645\u0646\u0639 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0628\u062f\u064a\u0644\u0629\u060c \u0623\u0648 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646\u060c \u0648\u0641\u0642\u0627 \u0644\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u062a\u0643\u0645\u064a\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u0643\u0627\u0645\u0644\u064a\u0629.<sup>22<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-62\">\u0641\u0627\u0644\u064a\u0631\u064a\u0627\u0646<\/h2> <p id=\"mntl-sc-block_1-0-63\">\u0641\u0627\u0644\u064a\u0631\u064a\u0627\u0646 (<em>Valeriana officinalis<\/em>) \u0647\u0648 \u0639\u0644\u0627\u062c \u0645\u0646\u0632\u0644\u064a \u0639\u0634\u0628\u064a\u060c \u064a\u062e\u0645\u0631 \u0643\u0634\u0627\u064a \u0623\u0648 \u064a\u0624\u062e\u0630 \u0643\u0645\u0643\u0645\u0644\u060c \u064a\u0633\u062a\u062e\u062f\u0645 \u0639\u0627\u062f\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u0644\u0642\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u0639\u0645\u0644 \u0643\u0645\u0647\u062f\u0626. \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u062d\u0634\u064a\u0634\u0629 \u0627\u0644\u0647\u0631 \u0643\u0627\u0646 \u0644\u0647\u0627 \u0646\u062a\u0627\u0626\u062c \u063a\u064a\u0631 \u0645\u062a\u0646\u0627\u0633\u0642\u0629 \u0644\u0644\u0623\u0631\u0642.<\/p> <p id=\"mntl-sc-block_1-0-65\">\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0642\u064a\u0627\u0633 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0623\u064a \u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u062d\u0634\u064a\u0634\u0629 \u0627\u0644\u0647\u0631 \u0648\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u062f\u0648\u0627\u0621 \u0627\u0644\u0648\u0647\u0645\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643, \u0623\u0641\u0627\u062f \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0633\u0631\u062f\u064a\u0627 \u0623\u0646 \u0646\u0648\u0639\u064a\u0629 \u0646\u0648\u0645\u0647\u0645 \u062a\u062d\u0633\u0646\u062a \u0645\u0639 \u062d\u0634\u064a\u0634\u0629 \u0627\u0644\u0647\u0631.<sup>23<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-67\">\u0648\u064a\u0639\u062a\u0642\u062f \u0641\u0627\u0644\u064a\u0631\u064a\u0627\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u0642\u0644\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0645\u0647\u062f\u0626\u0627 \u0641\u064a \u0627\u0644\u062c\u0633\u0645, \u062d\u0645\u0636 \u063a\u0627\u0645\u0627 \u0623\u0645\u064a\u0646\u0648\u0628\u0648\u062a\u064a\u0631\u064a\u0643 (GABA). \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062e\u0641\u0641 \u0645\u0646 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a &#038; \u0648\u064a\u0639\u062a\u0642\u062f \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629.<\/p> <p id=\"mntl-sc-block_1-0-69\">\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0624\u062e\u0630 \u062d\u0634\u064a\u0634\u0629 \u0627\u0644\u0647\u0631 \u0633\u0627\u0639\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629 \u0647\u064a 450 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 (\u0645\u0644\u063a). \u0625\u0630\u0627 \u0627\u062a\u062e\u0630\u062a \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631, \u062d\u0634\u064a\u0634\u0629 \u0627\u0644\u0647\u0631 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0646\u0639\u0627\u0633\u2013 \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0624\u062e\u0630 \u0641\u064a \u0627\u062b\u0646\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629&#038;300 \u062c\u0631\u0639\u0627\u062a \u0645\u0644\u063a \u0645\u0639 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645.&#038;<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-71\">\u0628\u0644\u0633\u0645 \u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/h2> <p id=\"mntl-sc-block_1-0-72\"><em>Melissa officinalis<\/em>\u00a0(\u0628\u0644\u0633\u0645 \u0627\u0644\u0644\u064a\u0645\u0648\u0646) \u0647\u0648 \u0627\u0644\u0634\u0627\u064a \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0645\u0644\u062d\u0642 \u0627\u0644\u0630\u064a \u064a\u0642\u0627\u0644 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0642\u0644\u0642 \u0648\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628. \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u0638\u0631 \u0625\u0644\u064a\u0647 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0645\u0644 \u0623\u064a\u0636\u0627 \u062d\u0634\u064a\u0634\u0629 \u0627\u0644\u0647\u0631.<\/p> <p id=\"mntl-sc-block_1-0-74\">While one 2013 study found it to be helpful, reviews of studies have not found any evidence for lemon balm or other herbal &#8220;sleep formula&#8221; supplements.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-76\">\u0627\u0644\u0637\u0628 \u0627\u0644\u0635\u064a\u0646\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/h2> <p id=\"mntl-sc-block_1-0-77\">\u0641\u064a \u0627\u0644\u0637\u0628 \u0627\u0644\u0635\u064a\u0646\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0646\u0628\u0639 \u0627\u0644\u0623\u0631\u0642 \u0645\u0646 \u0636\u0639\u0641 \u0637\u0627\u0642\u0629 \u0627\u0644\u0643\u0644\u0649. \u0644\u0627 \u062a\u0631\u062a\u0628\u0637 \u0647\u0630\u0647 \u0627\u0644\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0643\u0644\u0649 \u0641\u064a \u0627\u0644\u0637\u0628 \u0627\u0644\u063a\u0631\u0628\u064a.<\/p> <p id=\"mntl-sc-block_1-0-79\">\u0648\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0639\u0644\u0627\u0645\u0627\u062a \u0636\u0639\u0641 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0643\u0644\u0648\u064a\u0629 \u0647\u064a \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0648\u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0627\u0646\u0641\u062c\u0627\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062d\u0648\u0627\u0644\u064a \u0627\u0644\u0633\u0627\u0639\u0629 11:00 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621. \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0633\u0646 \u0627\u0644\u064a\u0623\u0633 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0648\u0627\u062c\u0647 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0631\u0642.<\/p> <p id=\"mntl-sc-block_1-0-81\">\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0645\u062b\u0644 \u062a\u0627\u0645\u0648\u0643\u0633\u064a\u0641\u064a\u0646 \u0623\u064a\u0636\u0627 \u062a\u062c\u0631\u0628\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0631\u0642, \u0648\u0645\u0639 \u0630\u0644\u0643, \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0623\u062e\u0630 \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0635\u064a\u063a\u0629 \u0627\u0644\u0639\u0634\u0628\u064a\u0629 &#038; nbsp;<em>liu wei di huang<\/em>&#038; nbsp;\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u0648\u062c\u064a\u0646.<sup>25<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-83\">\u0627\u0644\u0627\u064a\u0648\u0631\u0641\u064a\u062f\u0627<\/h2> <p id=\"mntl-sc-block_1-0-84\">\u0641\u064a \u0627\u0644\u0637\u0628 \u0627\u0644\u0627\u064a\u0648\u0631\u0641\u064a\u062f\u0627\u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0631\u062a\u0628\u0637 \u0627\u0644\u0623\u0631\u0642 \u0645\u0639 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u0627\u062a\u0627.<sup>26<\/sup> Vata \u064a\u0646\u0638\u0645 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0627\u0644\u0646\u0627\u0633 \u0645\u0639 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u0627\u062a\u0627 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u062a\u0647\u064a\u062c \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062e\u0648\u0641 \u0645\u0639 \u0627\u0644\u0623\u0631\u0642.<\/p> <p id=\"mntl-sc-block_1-0-86\">\u0639\u0644\u0627\u062c \u0627\u0644\u0627\u064a\u0648\u0631\u0641\u064a\u062f\u0627 \u0648\u0627\u062d\u062f \u0647\u0648 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0646\u0641\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0646\u0648\u0639 \u0628\u064a\u062a\u0627\u060c \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629\u060c \u0644\u0646\u0648\u0639 \u0641\u0627\u062a\u0627\u060c \u064a\u062a\u0645 \u062a\u0637\u0628\u064a\u0642 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0633\u0645 \u0627\u0644\u062f\u0627\u0641\u0626\u060c \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0646\u0648\u0639 \u0643\u0627\u0628\u0627\u060c \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0637\u0628\u064a\u0642 \u0632\u064a\u062a \u0627\u0644\u062e\u0631\u062f\u0644 \u0627\u0644\u062f\u0627\u0641\u0626.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-88\">\u0634\u0627\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c<\/h2> <p id=\"mntl-sc-block_1-0-89\">\u0644\u0645 \u062a\u062b\u0628\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0623\u0646 \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0645\u0641\u064a\u062f \u0644\u0644\u0623\u0631\u0642.<sup>27<\/sup>\u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0647\u0648 \u0639\u0634\u0628 \u062a\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0644\u064a\u062f\u064a\u0627&nbsp;\u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u064a, \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0647\u0636\u0645, \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0642\u0644\u0642, \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0646\u0648\u0645.<\/p> <p id=\"mntl-sc-block_1-0-91\">\u0627\u0631\u062a\u0634\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0634\u0627\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0627\u0644\u0633\u0627\u062e\u0646 \u0628\u0639\u062f \u0627\u0644\u0639\u0634\u0627\u0621. \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u0634\u0631\u0628\u0647 \u0642\u0631\u064a\u0628\u0627 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0633\u0631\u064a\u0631 \u0623\u0648 \u0642\u062f \u062a\u0636\u0637\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0644\u064a\u0644 \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u062d\u0645\u0627\u0645.<\/p> <p id=\"mntl-sc-block_1-0-93\">\u0627\u0644\u0642\u0641\u0632\u0627\u062a\u060c \u0632\u0647\u0631\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u0629\u060c \u0648\u0627\u0644\u0643\u0627\u0641\u0627 \u0647\u064a \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u0644\u0623\u0631\u0642. \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c\u060c \u0641\u0625\u0646\u0647\u0627 \u0644\u0645 \u062a\u062b\u0628\u062a \u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-95\">\u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649<\/h2> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-96\"><li>For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night.<sup>29<\/sup><\/li><li>Gentle, slow music is another remedy that can help to improve sleep.\u00a0Music therapy has been found to improve sleep quality, decrease nightly awakenings, lengthen sleep time, and increase satisfaction with sleep.<\/li><li>Although kava is sometimes recommended for\u00a0anxiety-related insomnia, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.<sup>1<\/sup><\/li><li>Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-98\">\u062a\u062d\u0633\u064a\u0646 \u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643 \u0641\u0646\u063a \u0634\u0648\u064a<\/h2> <p id=\"mntl-sc-block_1-0-99\">\u0641\u0646\u063a \u0634\u0648\u064a \u060c \u0627\u0644\u0630\u064a \u064a\u0646\u0628\u0639 \u0645\u0646 \u0627\u0644\u0641\u0644\u0633\u0641\u0629 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u064a\u0629 \u060c \u0648\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u063a\u0631\u0641 \u0648\u0627\u0644\u0623\u062b\u0627\u062b \u0648\u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0648\u0627\u0644\u0645\u0646\u0627\u0632\u0644 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u062a\u0631\u062a\u064a\u0628\u0627\u062a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0648\u0627\u062a\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0645\u0639\u064a\u0634\u0629.&#038;nbsp \u061b \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0635\u0627\u0626\u062d \u0641\u0646\u063a \u0634\u0648\u064a \u0644\u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-101\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p id=\"mntl-sc-block_1-0-102\">\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0639\u0644\u0627\u062c\u0627\u062a \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643. \u0627\u0644\u0623\u0631\u0642 \u0627\u0644\u0645\u0632\u0645\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u062d\u062f \u0623\u0639\u0631\u0627\u0636 \u062d\u0627\u0644\u0629 \u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0631\u0626\u0629\u060c \u0648\u0627\u0644\u0647\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u062e\u0646\u0629\u060c \u0623\u0648 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<\/p> <p id=\"mntl-sc-block_1-0-104\">Think of insomnia as a &#8220;wake-up call&#8221; and ensure that you get early treatment for potentially serious conditions. The Doctor Discussion Guide can help you start that conversation with your doctor.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u0644\u064a\u0644\u0629 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0634\u0627\u0626\u0639 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u064a\u0644\u0629 \u0627\u0644\u0623\u0631\u0642 \u0641\u064a \u0628\u0639\u0636 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