  . 7     
 


   .      
   .      ,       .        .       ,        .

 ?    ?        ?        ,   ,   .

  . ,     ,       ,      .

 ,                -     .

      ,       ,    .

  ໠     ,               .

 :

     ?

    ,    ?

   ?

     ?

     ?

    ?

  PDF A4   .








 

  . 7     



The Sleep Prescription

Aric A. Prather, PhD



Copyright  2022 by Aric Prather



  ..,    , 2023

   , 2024




     




    -           .    ,       .

 ,   New York Times   .              



             .            .

 ,          



           .       ,   ,    ,   .

 ,   ,      (The Orchid and the Dandelion)



       ,       :            .

 ,           




  


  .          -,     ,    .         -            -.      ,      ,      .   ,                  .






    



    ,       ,       .       ,      ,      .    ,    :     ,      .     ,          .  ,    ,     ( !)    ,      .          .    ,  ,         .   .   .          .   .   .    ,     .

       ,          ,           .        -     ,     .        ,     , ,         .



      ,  ,  Ƞ.


    ,   .       .   ,    ,   ,    ?

          ,   ,    ,  .

, ,      ,   . , ,     .    .       ,   :      (,  ,     ),  ,     .        ,      ,        ,      ,     .

    ,     ,            ,           :  ,      ,   ,   .                .              .   ,  ,   ,   ,      ,          ,   .    ,   ,  ,       . ,       ,  .    ,       .   ,    .

    ,   ,  ,    .      ,    ,          ,   ,      . ,        ,   ,      .     ,     .

 ,   ,   ,     ,     .      ,    ,    .




     


         ,     .  ,      ,  ,      ,           .    ,         .      , ,    ,          . , ,        .     ,    :        .  ,   ,   ,     [1 - Arie A. Prather et al., Sleep and Antibody Response to Hepatitis B Vaccination, Sleep 35, no. 8 (August 1,2012): 106369, doi.org/10.5665/sleep.1990.].

   ,       ,     [2 - Arie A. Prather et al., Temporal Links Between Self-Reported Sleep and Antibody Responses to the Influenza Vaccine, International Journal of Behavioral Medicine, March 31, 2020, doi.org/10.1007/sl2529020098794; Karine Spiegel, John F. Sheridan, and Eve Van Cauter, Effect of Sleep Deprivation on Response to Immunization, JAMA 288, no. 12 (September 25, 2002): 147172, doi.org/10.1001/jama.288.12.1471-a.]. , ,               ,  ,        ,        ,   ,      [3 - Arie A. Prather etal., Behaviorally Assessed Sleep and Susceptibility to the Common Cold, Sleep 38, no. 9 (September 1,2015): 135359, doi.org/10.5665 /sleep.4968.].       ,        .       .

    ,      ,      ,         .         ,  , ,      ,      .    ,    ,   ,                ,    .



   ,     Ƞ    Ƞ.


    :    ,     .

?       ,   ,   ,       .         -,    -  ,         ,    .     ,     ,      .       !             ,       :          ,     ,        .

   .     ,        .    ,            ,      .      ,   ,     .         ,       ,  -        .   ,    ,    .   ,                       - ,   .

,      ,      , ,   ,      .  ,      - , ,    , , ,    ,        .     .   ,  ,          .      .  ,                  .            ,       .

       .          . ,           ,      .   , ,    ,   [4 - Adam J. Krause et al., The Pain of Sleep Loss: ABrain Characterization in Humans, Journal of Neuroscience: The Official Journal of the Society for Neuroscience 39, no. 12 (March 20, 2019): 22912300, doi.org/10.1523 /JNEUROSCI.240818.2018.].      ,      .        ,    , ,   ,    ? ,     .          ,      ,      ,      .    ,     :          .            .

        ,        .    [5 - Chandra L. Jackson, Susan Redline, and Karen M. Emmons, Sleep as aPotential Fundamental Contributor to Disparities in Cardiovascular Health, Annual Review of Public Health 36 (March 18, 2015): 41740, doi.org/10.1146 /annurev-publhealth-031914122838.],    ,    ,          .




    


    ,      ,         . ,    ,        ,     .      ,       ,  ,   .  ,      ,   ,  .         ,       .

 ,       ,        . ,               ,         - .             ,     .      ,       .



      .


    ,          .   ,      ,     :    .   ,  .              .

      ,       ,   ,      ,        .    ,    ,      ,         ,       .




   


      .   ,  ,     ,           .           , ,        .

   - ,    ,       .                  .         .   ,     ,   ,         ,   .  ,          .     .

      ,    ,      .     ,   ,        ,      ,      .             .

         ,     .              .       ,       . ,    ,      ,  ,      .      ,          .

  ,      ,      ;    (  , )  .  ,  ,          .          ; ,  ,     .          .       ,        .     ,  ,    .           ,    ,   ,   .    ,  .   ,      ,    !

   .   ,      .   ,          .  ,  ,   .     [6 - Luciana Besedovsky, Tanja Lange, and Monika Haack, The Sleep-Immune Crosstalk in Health and Disease, Physiological Reviews 99, no. 3 (March 28, 2019): 132580, doi.org/10.1152/physrev.00010.2018.],   [7 - Sirimon Reutrakul, Naresh M. Punjabi, and Eve Van Cauter, Impact of Sleep and Circadian Disturbances on Glucose Metabolism and Type 2 Diabetes, in Diabetes in America, ed. Catherine C. Cowie et al., 3rd ed. (Bethesda, MD: National Institute of Diabetes and Digestive and Kidney Diseases [US], 2018), ncbi.nlm.nih.gov/books/NBK568006/.],   .           [8 - Veronica Guadagni et al., The Effects of Sleep Deprivation on Emotional Empathy/ Journal of Sleep Research 23, no. 6 (December 2014): 65763, doi.org/10.llll/jsr.12192; Arnie M. Gordon and Serena Chen, The Role of Sleep in Interpersonal Conflict: Do Sleepless Nights Mean Worse Fights? Social Psychological and Personality Science 5, no. 2 (March 1, 2014): 16875, doi.org/10.1177/1948550613488952.].           ,       ( !)    [9 - Mark R. Rosekind et al., The Cost of Poor Sleep: Workplace Productivity Loss and Associated Costs, Journal of Occupational and Environmental Medicine 52, no. 1 (2010): 9198; Robert Stickgold and Matthew Walker, ToSleep, Perchance to Gain Creative Insight? Trends in Cognitive Sciences 8, no. 5 (May 2004): 19192, doi.org/10.1016/j.tics.2004.03.003.].         ,    , ,  ,     ,          [10 - Lulu Xie et al., Sleep Drives Metabolite Clearance from the Adult Brain, Science 342, no. 6156 (October 18, 2013): 37377, doi.org/10.1126/science.1241224.    ]. ,     ,       .



     ʠ     .


        ,   ,  .      ,      .

 :    ,    .   ,     ,      . , , ,     ,       (   ),          .      ,   :  -     ? ,     , ,     ,       ,    .

    . ,    ,     ,       . ,  ,      ,     .  ,      ,        ?    :    !   ,    ,         .

,             .  ,                ,         .      ,      ,    :  .




   





   ?


      ,  ,        .         ,       ,      .     :          ,   ,      .

          :   .    ,   ,           ,        .  ,      ,     .  ,              ( ).      ,        ,    .




   

   ?  ,     ,      ,   ,        ,  . :        .          (   )        ,     .

   ?   ,    .     .  ,      .  , -,    18,5C,      ,      (  15C  18C). :    (  )   .      ,       .

       ?        ,        ,   - .       ! :    .   .      .         ,    ,   .

     ?         ,       ,   ,        .      ,    ,    ,    .   ,    ,  ,     ,       . :       . ,    (,        ),        ,           .

      ?          .      ,    :   ,      ,    .         .      ,   ,   ,   , ,          .    ,  ,   ,   100%.               ,     [11 - Kelly Glazer Baron et al., Orthosomnia: Are Some Patients Taking the Quantified Self Too Far? Journal of Clinical Sleep Medicine: Official Publication of the American Academy of Sleep Medicine 13, no. 2 (February 15, 2017): 35154, doi.org/10.5664/jcsm.6472.  1:   () ]. :  ,        (     !),          ,   .           ,         .    ,      ,            .





     


       ,    ,      .          ,      .      :         .  ,    ,              .

      ,  ,  ,       .            :    .        ,     ,    .    ,              ,          .

   .  ,      ,       .   ,      .     ,    ,      ,       .        . ,     ,        .        ,           .      ,        ,      .         .   ,    :             ,         !

               .




1

  () 






      .       ,       1620     . ,  ,   10     ,         .  ?    ,       ,  .      ,    ,  ,      .       .

, ,   :         [12 - Nathaniel F. Watson et al., Recommended Amount of Sleep for aHealthy Adult: AJoint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society, Sleep 38, no. 6 (June 1,2015): 84344, doi.org/10.5665/sleep.4716.],        . ,    ,    ,      .    ?     .



-         Ѡ :   Ѡ   Ƞ   Ѡ.


    ,       .    . .    ,      ,    ,    .      ,  Netflix,   .    -,      ,    ,          .     ,   ,    ,              .      -  , ,          ,   .

   ,    ,   ,      ,    ?  !  ,  ,                  ( ,  , ),  69-      /    ,   [13 - Ellen R. Stothard et al., Circadian Entrainment to the Natural Light-Dark Cycle Across Seasons and the Weekend, Current Biology 27, no. 4 (February 20, 2017): 50813, doi.org/10.1016/j.cub.2016.12.041.].   ,      ,     ,       ,   .        , ,  , ,           ,       .




  .


   .

   ,     (https://www.litres.ru/book/arik-prater/recept-horoshego-sna-7-dney-do-oschuscheniya-bodrosti-posle-sn-70326394/chitat-onlayn/)  .

      Visa, MasterCard, Maestro,    ,   ,     ,  PayPal, WebMoney, ., QIWI ,       .



notes








1


Arie A. Prather et al., Sleep and Antibody Response to Hepatitis B Vaccination, Sleep 35, no. 8 (August 1,2012): 106369, doi.org/10.5665/sleep.1990.




2


Arie A. Prather et al., Temporal Links Between Self-Reported Sleep and Antibody Responses to the Influenza Vaccine, International Journal of Behavioral Medicine, March 31, 2020, doi.org/10.1007/sl2529020098794; Karine Spiegel, John F. Sheridan, and Eve Van Cauter, Effect of Sleep Deprivation on Response to Immunization, JAMA 288, no. 12 (September 25, 2002): 147172, doi.org/10.1001/jama.288.12.1471-a.




3


Arie A. Prather etal., Behaviorally Assessed Sleep and Susceptibility to the Common Cold, Sleep 38, no. 9 (September 1,2015): 135359, doi.org/10.5665 /sleep.4968.




4


Adam J. Krause et al., The Pain of Sleep Loss: ABrain Characterization in Humans, Journal of Neuroscience: The Official Journal of the Society for Neuroscience 39, no. 12 (March 20, 2019): 22912300, doi.org/10.1523 /JNEUROSCI.240818.2018.




5


Chandra L. Jackson, Susan Redline, and Karen M. Emmons, Sleep as aPotential Fundamental Contributor to Disparities in Cardiovascular Health, Annual Review of Public Health 36 (March 18, 2015): 41740, doi.org/10.1146 /annurev-publhealth-031914122838.




6


Luciana Besedovsky, Tanja Lange, and Monika Haack, The Sleep-Immune Crosstalk in Health and Disease, Physiological Reviews 99, no. 3 (March 28, 2019): 132580, doi.org/10.1152/physrev.00010.2018.




7


Sirimon Reutrakul, Naresh M. Punjabi, and Eve Van Cauter, Impact of Sleep and Circadian Disturbances on Glucose Metabolism and Type 2 Diabetes, in Diabetes in America, ed. Catherine C. Cowie et al., 3rd ed. (Bethesda, MD: National Institute of Diabetes and Digestive and Kidney Diseases [US], 2018), ncbi.nlm.nih.gov/books/NBK568006/.




8


Veronica Guadagni et al., The Effects of Sleep Deprivation on Emotional Empathy/ Journal of Sleep Research 23, no. 6 (December 2014): 65763, doi.org/10.llll/jsr.12192; Arnie M. Gordon and Serena Chen, The Role of Sleep in Interpersonal Conflict: Do Sleepless Nights Mean Worse Fights? Social Psychological and Personality Science 5, no. 2 (March 1, 2014): 16875, doi.org/10.1177/1948550613488952.




9


Mark R. Rosekind et al., The Cost of Poor Sleep: Workplace Productivity Loss and Associated Costs, Journal of Occupational and Environmental Medicine 52, no. 1 (2010): 9198; Robert Stickgold and Matthew Walker, ToSleep, Perchance to Gain Creative Insight? Trends in Cognitive Sciences 8, no. 5 (May 2004): 19192, doi.org/10.1016/j.tics.2004.03.003.




10


Lulu Xie et al., Sleep Drives Metabolite Clearance from the Adult Brain, Science 342, no. 6156 (October 18, 2013): 37377, doi.org/10.1126/science.1241224.    




11


Kelly Glazer Baron et al., Orthosomnia: Are Some Patients Taking the Quantified Self Too Far? Journal of Clinical Sleep Medicine: Official Publication of the American Academy of Sleep Medicine 13, no. 2 (February 15, 2017): 35154, doi.org/10.5664/jcsm.6472.  1:   () 




12


Nathaniel F. Watson et al., Recommended Amount of Sleep for aHealthy Adult: AJoint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society, Sleep 38, no. 6 (June 1,2015): 84344, doi.org/10.5665/sleep.4716.




13


Ellen R. Stothard et al., Circadian Entrainment to the Natural Light-Dark Cycle Across Seasons and the Weekend, Current Biology 27, no. 4 (February 20, 2017): 50813, doi.org/10.1016/j.cub.2016.12.041.


