{"id":6844,"date":"2024-10-08T00:00:03","date_gmt":"2024-10-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6844"},"modified":"2024-10-08T16:16:50","modified_gmt":"2024-10-08T16:16:50","slug":"signs-your-body-is-too-tired-to-go-on","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/signs-your-body-is-too-tired-to-go-on\/","title":{"rendered":"\u041f\u0440\u0438\u0437\u043d\u0430\u043a\u0438 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0443\u0441\u0442\u0430\u043b\u043e, \u0447\u0442\u043e\u0431\u044b \u0438\u0434\u0442\u0438 \u0434\u0430\u043b\u044c\u0448\u0435"},"content":{"rendered":"

\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u043e\u0440\u043c\u0430\u043b\u044c\u043d\u043e \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043d\u0430 6 \u0447\u0430\u0441\u0430\u0445 \u0441\u043d\u0430 \u0432 \u0441\u0443\u0442\u043a\u0438… \u0438\u043b\u0438 \u0442\u0430\u043a \u0432\u044b \u0434\u0443\u043c\u0430\u0435\u0442\u0435. \u0412\u043e\u0442 \u043a\u0430\u043a \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u044c, \u0447\u0442\u043e \u0432\u044b \u0442\u0430\u0439\u043d\u043e \u043b\u0438\u0448\u0435\u043d\u044b \u0441\u043d\u0430. \u041a\u043e\u0440\u0440\u0438 \u041f\u0438\u043a\u0443\u043b<\/p>

\"signs<\/figure>

\u00a0\u00a0\u00a0<\/p>

1. \u0412\u044b \u0449\u0435\u043b\u043a\u0430\u0435\u0442\u0435 \u0440\u0443\u0447\u043a\u043e\u0439 \u0438 \u043f\u043e\u0441\u0442\u0443\u043a\u0438\u0432\u0430\u0435\u0442\u0435 \u043d\u043e\u0433\u0430\u043c\u0438.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u0432\u0438\u0433\u0430\u0435\u0442\u0435 \u043c\u044b\u0448\u0446\u0430\u043c\u0438, \u0432\u044b \u043f\u043e\u0434\u0441\u043a\u0430\u0437\u044b\u0432\u0430\u044f \u0441\u0432\u043e\u0435\u043c\u0443 \u043c\u043e\u0437\u0433\u0443, \u0447\u0442\u043e\u0431\u044b \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430\u0447\u0435\u043a\u0443, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0425\u0430\u043d\u0441 \u041f.\u0410. \u0412\u0430\u043d \u0414\u043e\u043d\u0433\u0435\u043d, \u0434\u043e\u043a\u0442\u043e\u0440 \u0444\u0438\u043b\u043e\u0441\u043e\u0444\u0438\u0438, \u043f\u043e\u043c\u043e\u0449\u043d\u0438\u043a \u0434\u0438\u0440\u0435\u043a\u0442\u043e\u0440\u0430 Sleep and Performance Research Center at Washington State University<\/a>. So if you\u2019re fidgety and restless and feel as if you you can’t sit still or would rather (always) stand, Van Dongen says that “it could be your brain’s way of trying to keep you awake.”<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong> \u041d\u0435\u043f\u043e\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u0440\u0438\u0437\u043d\u0430\u043a\u043e\u043c \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0443 \u0432\u0430\u0441 \u0431\u044b\u043b\u043e \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u043c\u043d\u043e\u0433\u043e \u043a\u043e\u0444\u0435\u0438\u043d\u0430. \u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u044b\u0439 \u0434\u043d\u0435\u0432\u043d\u043e\u0439 \u043b\u0438\u043c\u0438\u0442:  500 to 600 mg, or about 4 cups<\/a>\u2014 \u043f\u0438\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435, \u0447\u0435\u043c \u044d\u0442\u043e, \u2014 \u0435\u0449\u0435 \u043e\u0434\u0438\u043d \u043c\u0435\u043d\u0435\u0435 \u0442\u043e\u043d\u043a\u0438\u0439 \u043f\u0440\u0438\u0437\u043d\u0430\u043a \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u043e\u0442\u0434\u044b\u0445\u0430.<\/p>

2. \u0412\u044b \u0438\u0441\u0442\u0435\u043a\u0430\u0435\u0442\u0435, \u0432\u044b \u043d\u0435 \u0437\u043d\u0430\u0435\u0442\u0435, \u0447\u0442\u043e \u0432\u044b \u0438\u0441\u0442\u0435\u043a\u0430\u0435\u0442\u0435, \u0438 \u0432\u044b \u0434\u0430\u0436\u0435 \u043d\u0435 \u0437\u043d\u0430\u0435\u0442\u0435, \u0447\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u0447\u0435\u0440\u0442\u043e\u0432 \u043f\u0440\u043e\u0432\u0430\u043b.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> Lapsing, in technical terms, is when parts of your brain take a stealth catnap. When you\u2019re exhausted, the sections that control attention and response time start taking breaks from processing new information, explains Van Dongen. These “mini-sleeps” could be as short as half a second, and you may not even notice that you’ve fallen into them.<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong> \u0412\u0430\u043d \u0414\u043e\u043d\u0433\u0435\u043d \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0435\u0442 \u0442\u0435\u0441\u0442 \u043d\u0430 \u043f\u0440\u043e\u0432\u0430\u043b: \u0441\u044f\u0434\u044c\u0442\u0435 \u0432 \u0442\u0435\u043c\u043d\u043e\u043c, \u0442\u0438\u0445\u043e\u043c \u043c\u0435\u0441\u0442\u0435, \u0434\u0435\u0440\u0436\u0430 \u043a\u0430\u0440\u0430\u043d\u0434\u0430\u0448 \u0432 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u0435. \u0423\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u0442\u0430\u0439\u043c\u0435\u0440 \u043d\u0430 5 \u043c\u0438\u043d\u0443\u0442, \u0438 \u043f\u0440\u043e\u0441\u0442\u043e \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u044c\u0442\u0435\u0441\u044c \u0438 \u0434\u044b\u0448\u0438\u0442\u0435. \u0415\u0441\u043b\u0438 \u043a\u0430\u0440\u0430\u043d\u0434\u0430\u0448 \u043f\u0430\u0434\u0430\u0435\u0442, \u044d\u0442\u043e \u044f\u0432\u043d\u044b\u0439 \u043f\u0440\u0438\u0437\u043d\u0430\u043a \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u0430\u043c \u0438 \u0432\u0430\u0448\u0435\u043c\u0443 \u043c\u043e\u0437\u0433\u0443 \u043d\u0443\u0436\u043d\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u0441\u043d\u0430.<\/p>

3. \u0423 \u0432\u0430\u0441 \u0432\u043e\u0437\u043d\u0438\u043a\u043b\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441 \u043f\u0440\u043e\u043b\u0438\u0441\u0442\u044b\u0432\u0430\u043d\u0438\u0435\u043c \u043e\u0444\u0438\u0441\u043d\u043e\u0433\u043e \u0443\u0434\u043e\u0441\u0442\u043e\u0432\u0435\u0440\u0435\u043d\u0438\u044f, \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u043a\u0438 \u043a\u043e\u0444\u0435 \u0438 \u0435\u0433\u043e \u043f\u0440\u043e\u0445\u043e\u0436\u0434\u0435\u043d\u0438\u0435\u043c \u0447\u0435\u0440\u0435\u0437 \u0434\u0432\u0435\u0440\u044c, \u043f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u043e\u043d \u0441\u043d\u043e\u0432\u0430 \u0437\u0430\u043a\u0440\u043e\u0435\u0442\u0441\u044f.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> \u042d\u0442\u0430 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f \u043f\u0440\u043e\u0441\u0442\u044b\u0445 \u0437\u0430\u0434\u0430\u0447, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u043c\u044b\u0445 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0438 \u0432 \u0440\u0430\u043c\u043a\u0430\u0445 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438, \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043f\u0440\u0435\u043a\u0440\u0430\u0441\u043d\u044b\u043c \u0442\u0435\u0441\u0442\u043e\u043c \u0432\u0430\u0448\u0438\u0445 \u043f\u0441\u0438\u0445\u043e\u043c\u043e\u0442\u043e\u0440\u043d\u044b\u0445 \u043d\u0430\u0432\u044b\u043a\u043e\u0432 \u0438 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c\u0438 \u0438\u0437 \u043f\u0435\u0440\u0432\u044b\u0445 \u0432\u0435\u0449\u0435\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043d\u0443\u0436\u043d\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u044d\u043a\u043e\u043d\u043e\u043c\u0438\u0442\u0435 \u043d\u0430 \u0437\u0430\u043a\u0440\u044b\u0442\u044b\u0445 \u0433\u043b\u0430\u0437\u0430\u0445. \u0412 \u043e\u0434\u043d\u043e\u043c \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0438 1997 \u0433\u043e\u0434\u0430 \u0443\u0447\u0435\u043d\u044b\u0435 \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0438\u043b\u0438, \u0447\u0442\u043e \u0447\u0435\u043b\u043e\u0432\u0435\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043f\u0440\u043e\u0432\u0435\u043b \u0445\u043e\u0442\u044f \u0431\u044b \u043e\u0434\u043d\u0443 \u043d\u043e\u0447\u044c \u0431\u0435\u0437 \u0441\u043d\u0430, \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u0442\u0430\u043a \u0436\u0435 \u043d\u0430\u0440\u0443\u0448\u0435\u043d \u0440\u0430\u043d\u043e \u0443\u0442\u0440\u043e\u043c \u0432 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u0438 \u0440\u0443\u043a \u0438 \u0433\u043b\u0430\u0437, \u043a\u0430\u043a \u0438 \u0442\u043e\u0442, \u0443 \u043a\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0430\u043b\u043a\u043e\u0433\u043e\u043b\u044f \u0432 \u043a\u0440\u043e\u0432\u0438 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 0,10 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u0430.also known as legally drunk<\/a>.<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong>Sleep deprivation doesn’t have the same effect on the parts of your brain that handle critical reasoning<\/a>, \u043f\u043e\u044d\u0442\u043e\u043c\u0443, \u0434\u0430\u0436\u0435 \u0435\u0441\u043b\u0438 \u0443 \u0432\u0430\u0441 \u0432\u043e\u0437\u043d\u0438\u043a\u043b\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441 \u043f\u0440\u0438\u0431\u043e\u0440\u0430\u043c\u0438, \u0443 \u0432\u0430\u0441 \u0432\u0441\u0435 \u0440\u0430\u0432\u043d\u043e \u043c\u043e\u0436\u0435\u0442 \u043d\u0435 \u0431\u044b\u0442\u044c \u0437\u0430\u043c\u0435\u0442\u043d\u044b\u0445 \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0441 \u043d\u0430\u043f\u0438\u0441\u0430\u043d\u0438\u0435\u043c \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0437\u0430\u043f\u0438\u0441\u043a\u0438 \u0438\u043b\u0438 \u0430\u043d\u0430\u043b\u0438\u0437\u043e\u043c \u043e\u0442\u0447\u0435\u0442\u043e\u0432.<\/p>

4. \u0412\u044b \u0432\u0435\u0434\u0435\u0442\u0435 \u0441\u0435\u0431\u044f \u043a\u0430\u043a \u043c\u0438\u0441\u0441\u0438\u0441 \u0413\u043b\u0443\u043f\u044b\u0435 \u0428\u0442\u0430\u043d\u044b \u0437\u0430 \u0437\u0430\u0432\u0442\u0440\u0430\u043a\u043e\u043c.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> \u0412\u0430\u0448 \u043c\u043e\u0437\u0433 \u0441 \u0442\u0440\u0443\u0434\u043e\u043c \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0432\u0430\u043c, \u043a\u0430\u043a \u0441\u0435\u0431\u044f \u0432\u0435\u0441\u0442\u0438, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u044b \u0431\u043e\u043b\u0435\u0435 \u0440\u0435\u0430\u0433\u0438\u0440\u0443\u0435\u0442\u0435 \u043d\u0430 \u0441\u0442\u0438\u043c\u0443\u043b\u044b \u0438\u0437 \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u044f. \u0421\u043e\u043b\u043d\u0446\u0435 \u043a\u0430\u0436\u0435\u0442\u0441\u044f \u0442\u0430\u043a\u0438\u043c \u044f\u0440\u043a\u0438\u043c \u0438 \u0432\u0435\u0441\u0435\u043b\u044b\u043c, \u043a\u043e\u0444\u0435 \u043d\u0430 \u0432\u043a\u0443\u0441 \u0442\u0430\u043a\u0438\u043c \u0445\u043e\u0440\u043e\u0448\u0438\u043c, \u0438 \u044d\u0442\u0430 \u043a\u043e\u0448\u043a\u0430, \u0441\u0445\u043e\u0434\u044f \u0441 \u0443\u043c\u0430 \u0441 \u043f\u0443\u0441\u0442\u043e\u0439 \u043a\u043e\u0440\u043e\u0431\u043a\u043e\u0439 \u0441 \u0445\u043b\u043e\u043f\u044c\u044f\u043c\u0438, \u043f\u0440\u043e\u0441\u0442\u043e \u0432\u0435\u0441\u0435\u043b\u0430.<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong> \u041e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430 \u0440\u043e\u0432\u043d\u043e\u043c \u043a\u0438\u043b\u0435 \u0431\u0443\u0434\u0435\u0442 \u0432\u0430\u0448\u0435\u0439 \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u043e\u0439 \u0441\u0435\u0433\u043e\u0434\u043d\u044f, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0412\u0430\u043d \u0414\u043e\u043d\u0433\u0435\u043d. \u0412\u0430\u0448\u0435 \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u0435, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u043f\u0435\u0440\u0435\u0439\u0434\u0435\u0442 \u043e\u0442 \u0433\u043b\u0443\u043f\u043e\u0433\u043e \u043a \u0432\u043e\u0440\u0447\u043b\u0438\u0432\u043e\u0433\u043e, \u043a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u0447\u0442\u043e-\u0442\u043e \u043f\u043e\u0439\u0434\u0435\u0442 \u043d\u0435 \u0442\u0430\u043a, \u043a\u0430\u043a \u0432\u0430\u043c \u0445\u043e\u0442\u0435\u043b\u043e\u0441\u044c.<\/p>

5. … \u0438 \u0432\u044b \u0433\u043e\u0440\u044f\u0447\u0438\u0439, \u044d\u043c\u043e\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u0431\u0435\u0441\u043f\u043e\u0440\u044f\u0434\u043e\u043a \u0434\u043e \u043a\u043e\u043d\u0446\u0430 \u0434\u043d\u044f.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> \u041e\u0441\u0442\u0435\u0440\u0435\u0433\u0430\u0442\u044c\u0441\u044f, \u043a\u043e\u043b\u043b\u0435\u0433\u0438, \u0441\u0443\u043f\u0440\u0443\u0433\u0438 \u0438 \u043d\u0435\u0432\u0438\u043d\u043d\u044b\u0435 \u043f\u0440\u043e\u0445\u043e\u0436\u0438\u0435: \u043e\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u044d\u043c\u043e\u0446\u0438\u0439 \u0432 \u043f\u0440\u0435\u0444\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u043e\u0439 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u043c\u043e\u0437\u0433\u0430 \u043c\u043e\u0433\u0443\u0442 \u0437\u0430\u0442\u0440\u0443\u0434\u043d\u0438\u0442\u044c \u0432\u0430\u043c \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0438 \u0432\u044b\u0440\u0430\u0436\u0435\u043d\u0438\u0435 \u0432\u0430\u0448\u0438\u0445 \u0447\u0443\u0432\u0441\u0442\u0432. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0435\u0441\u043b\u0438 \u043a\u0442\u043e-\u0442\u043e \u043a\u0440\u0438\u0442\u0438\u043a\u0443\u0435\u0442 \u0432\u0430\u0441, \u044d\u0442\u043e \u0440\u0430\u0441\u0441\u0442\u0440\u043e\u0438\u0442 \u0432\u0430\u0441 \u0431\u043e\u043b\u044c\u0448\u0435, \u0447\u0435\u043c \u043e\u0431\u044b\u0447\u043d\u043e, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0412\u0430\u043d \u0414\u043e\u043d\u0433\u0435\u043d, \u0438 \u0432\u044b \u0441 \u0431\u043e\u043b\u044c\u0448\u0435\u0439 \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e\u0441\u0442\u044c\u044e \u0441\u043a\u0430\u0436\u0435\u0442\u0435 \u0438\u043b\u0438 \u0441\u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u0447\u0442\u043e-\u0442\u043e, \u043e \u0447\u0435\u043c \u043f\u043e\u0436\u0430\u043b\u0435\u0435\u0442\u0435. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043e\u0442 William D.S. Killgore at Harvard Medical School<\/a> also showed that two nights without adequate sleep was associated with a reduced tendency to think positively and a lack of willingness to take action to solve problems. “Thus, sleep-deprived individuals appear to be more easily frustrated, intolerant, unforgiving, less caring and more self-focused than when fully rested,” he wrote. In other words, you’re acting kind of jerky.<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong>\u0425\u043e\u0442\u044f \u043a\u043e\u0444\u0435\u0438\u043d \u043c\u043e\u0436\u0435\u0442 \u0434\u0430\u0442\u044c \u0432\u0430\u043c \u0443\u043a\u043e\u043b \u0430\u0434\u0440\u0435\u043d\u0430\u043b\u0438\u043d\u0430, \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u043e\u043d \u0447\u0430\u0441\u0442\u043e \u043d\u0435\u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0432 \u0438\u0441\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438 \u0434\u0440\u0443\u0433\u0438\u0445 \u044d\u043c\u043e\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0445 \u0441\u0431\u043e\u0435\u0432, \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u044b\u0445 \u0431\u0435\u0441\u0441\u043e\u043d\u043d\u0438\u0446\u0435\u0439.<\/p>

6. \u0412\u044b \u0436\u0430\u0436\u0434\u0435\u0442\u0435 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432 \u2014 \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u0432\u0440\u0435\u043c\u044f.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u0438, \u0447\u0442\u043e \u0432\u0441\u0435\u0433\u043e \u043e\u0434\u043d\u0430 \u043d\u043e\u0447\u044c \u0441\u043a\u0443\u0434\u043d\u043e\u0433\u043e \u0441\u043d\u0430 lowers levels of the appetite-suppressing hormone leptin and boosts levels of hunger-increasing ghrelin<\/a>. \u0422\u0435\u043b\u043e \u043f\u0440\u043e\u0441\u044b\u043f\u0430\u0435\u0442\u0441\u044f craving quick<\/a>, easy energy<\/a>: \u042d\u0442\u043e\u0442 \u043a\u0435\u043a\u0441 \u0441 \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u043d\u044b\u043c \u043a\u0443\u0441\u043a\u043e\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0435\u0442, \u0441\u043f\u0430\u0441\u0438\u0431\u043e. \u0414\u043e\u0431\u0440\u043e\u0432\u043e\u043b\u044c\u0446\u044b \u0432 \u043e\u0434\u043d\u043e\u043c \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0438 \u0432 \u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442\u0435 \u041a\u043e\u043b\u043e\u0440\u0430\u0434\u043e \u0432 \u0411\u043e\u0443\u043b\u0434\u0435\u0440\u0435, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043b\u0443\u0447\u0438\u043b\u0438 4,5 \u0447\u0430\u0441\u0430 (\u0438\u043b\u0438 \u043c\u0435\u043d\u044c\u0448\u0435) \u0441\u043d\u0430, \u0442\u0430\u043a\u0436\u0435 \u0441\u043e\u043e\u0431\u0449\u0438\u043b\u0438& nbsp;feeling more ravenous than those who got the magic 7 hours<\/a>.<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong> \u0411\u044b\u043b\u043e \u043f\u043e\u043a\u0430\u0437\u0430\u043d\u043e, \u0447\u0442\u043e \u0437\u0430\u0432\u0442\u0440\u0430\u043a \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0447\u0430\u0441\u0430 \u0438\u043b\u0438 \u043e\u043a\u043e\u043b\u043e \u0442\u043e\u0433\u043e \u043f\u043e\u0441\u043b\u0435 \u043f\u0440\u043e\u0431\u0443\u0436\u0434\u0435\u043d\u0438\u044f \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u0431\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438 \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u044b\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u0438. \u0422\u0430\u043a \u0447\u0442\u043e \u043f\u0440\u0438\u043c\u0438\u0442\u0435 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b, \u043d\u043e \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u043e\u043d\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u0434\u043e\u0437\u0430\u043c\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043d\u0435 \u0437\u0430\u0441\u0442\u0430\u0432\u044f\u0442 \u0432\u0430\u0441 \u0448\u0438\u043f\u0435\u0442\u044c (\u0441\u0442\u0430\u043b\u044c\u043d\u0430\u044f \u043e\u0432\u0441\u044f\u043d\u043a\u0430 – \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0439 \u0432\u044b\u0431\u043e\u0440).<\/p>

7. \u0412\u0442\u043e\u0440\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0430\u0435\u0442\u0435 \u0432 21:30.m.<\/h3>

\u0427\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442:<\/strong> \u0412\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0434\u0435\u0440\u0436\u0438\u0442 \u0432\u0430\u0441 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0435\u0433\u043e \u043e\u0442\u0440\u0435\u0437\u043a\u0430 \u0432\u0435\u0447\u0435\u0440\u0430, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u043e \u043c\u043e\u0436\u043d\u043e \u0431\u044b\u043b\u043e \u0432\u0435\u0440\u043d\u0443\u0442\u044c \u0432\u0430\u0441 \u0432 \u0440\u0438\u0442\u043c, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0420\u0430\u0444\u0430\u044d\u043b\u044c \u041f\u0435\u043b\u0430\u0439\u043e, \u0434\u043e\u043a\u0442\u043e\u0440 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0438\u0445 \u043d\u0430\u0443\u043a, \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u043f\u043e \u0441\u043d\u0443 \u0432  Stanford University Sleep Medicine Center<\/a> and an associate professor of psychiatry and behavioral science. He says that what often happens is the patient who’s been running on empty will promise herself she’ll go to bed early. “Early” rolls around and she feels fine, so she keeps getting things done…but then ends up with only 6 hours of sleep (again). When she snoozes through her alarm, she tells herself everyone has trouble getting out of bed.<\/p>

\u0427\u0442\u043e \u0435\u0449\u0435 \u043d\u0443\u0436\u043d\u043e \u0437\u043d\u0430\u0442\u044c:<\/strong> \u041c\u044b \u043f\u043e\u0433\u0440\u0443\u0436\u0430\u0435\u043c\u0441\u044f \u0432 \u043d\u0430\u0448 \u0441\u0430\u043c\u044b\u0439 \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0439 \u0441\u043e\u043d \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u0432\u0443\u0445 \u0447\u0430\u0441\u043e\u0432 \u0434\u043e \u043d\u0430\u0448\u0435\u0433\u043e \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u043f\u0440\u043e\u0431\u0443\u0436\u0434\u0435\u043d\u0438\u044f, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u041f\u0435\u043b\u0430\u0439\u043e. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0441\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u0441\u043f\u0438\u0441\u043e\u043a \u0434\u0435\u043b \u0438 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0437\u0443\u0431\u043d\u0443\u044e \u0449\u0435\u0442\u043a\u0443: \u0432\u0441\u0435 \u0436\u0435 \u043b\u0435\u0433\u0447\u0435 \u0437\u0430\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0441\u0435\u0431\u044f \u043b\u0435\u0447\u044c \u0441\u043f\u0430\u0442\u044c, \u0447\u0435\u043c \u0437\u0430\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0441\u0435\u0431\u044f \u043f\u0440\u043e\u0441\u043d\u0443\u0442\u044c\u0441\u044f (\u043d\u0430\u0447\u0438\u043d\u0430\u044f \u0441 15-\u043c\u0438\u043d\u0443\u0442\u043d\u044b\u0445 \u043f\u0440\u0438\u0440\u0430\u0449\u0435\u043d\u0438\u0439 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c).<\/p> ","protected":false},"excerpt":{"rendered":"

\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u043e\u0440\u043c\u0430\u043b\u044c\u043d\u043e \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043d\u0430 6 \u0447\u0430\u0441\u0430\u0445 \u0441\u043d\u0430 \u0432 \u0441\u0443\u0442\u043a\u0438… \u0438\u043b\u0438 \u0442\u0430\u043a \u0432\u044b \u0434\u0443\u043c\u0430\u0435\u0442\u0435. \u0412\u043e\u0442 \u043a\u0430\u043a \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u044c, \u0447\u0442\u043e \u0432\u044b \u0442\u0430\u0439\u043d\u043e […]<\/p>\n","protected":false},"author":2,"featured_media":6845,"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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