.   ,     , ,   
 


    ,       ! ,      ,  ,            ,   ,        ,       ,   .       ,   ,   . ,          ,       ,    .

        .  ,          . , ,  ,    ,                .

        .    ,   .





 

.   ,     , ,   





 1. 





  


 !   ,     ,     :      ,    ,      ,       ,         ,     ?




  


          .   ,     .         ,   ,            .         . ,          - www.sleepassociation.org (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=http://www.sleepassociation.org)www.sleepfoundation.org (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=http://www.sleepfoundation.org),esrs.eu (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://d.docs.live.net/d5a07660e78d229f/%D0%94%D0%BE%D0%BA%D1%83%D0%BC%D0%B5%D0%BD%D1%82%D1%8B/esrs.eu)( ),www.sleepresearchsociety.org (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=http://www.sleepresearchsociety.org),onlinelibrary.wiley.com (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://onlinelibrary.wiley.com/journal/13652869)( Sleep Research)   .




   


       ,            .  ,   ,  75 ,  25     . ,      ,           ,     ,     .  ,      ,        ,   ,          ,   ,              ,       , ,    (-, ,                 ,      ).

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

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

      ,    ,      ,       .




   


1.  ,    ,           ?                .    ,     Red Bull          ,            ,       ,     .    ,   ,      ,           .

2.     4     ,     -,      ,   ,    70%,        4  .

3.       (4-5   5  ),      ,   ,   10   .

4.         1,6    70 ,      / ,            ., ,      ,  ,          24%.,       ,  ,       21%.

5.            ,  ,     ,     . 3    5 ,      .

6.50   ,   ,   .     ,   ,    ,     ,    . 50  ,     10 000  .      .    -     -   ,     .  , ,    .

           ,   .




 2.   





   


        ,     ,  ,       ,    .

    ,     ,         .   ,   -      ,     .  :

   ,

     ,

    ,

    ,

  -     .

           ,         .

   ,          : REM (Rapid Eye Movement    )  NREM (  ).       .      .      .

NREM-   7580%     .  NREM       ,  ,    ,     ,     .

REM-   2025%     .       ,         ,    . ,       ,   ,   ,    .

 ,        .  :

1.  .   - ,     ,        .  -,   ,       .        ,    .   .

2. .    ,      ,        (     ). ,    ,   ,    .

3.   .,       .   ,    - ,       ,     .,        ,   .

4.   .  ,   5     ,    400%   ,      8   .  ,      ,     .

5.       .          .   ,      .        ,     ,  .        ,      ,      . ,      .

6.  .       ,      .,   , ,         .  ,  ,    ,    .

7.  .      ,           .,          .    ,        ,          .




    


       ,            .   , , ,    .

     ,        ,     .,         ,   ,         .

,     ,      ?

1. .     .       ,  ,  .,         .   ,              89%  55%, .,         ,      .,   ,    .

https://www.nature.com/articles/s41598-019-45951-0 (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.nature.com/articles/s41598-019-45951-0)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2082964/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2082964/)

2.  . ,                ,     . 15  ,  ,     ,     -   ,  ,      .

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/)

https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart)

3. .  ,   ,      . ,  90%        .       .

https://pubmed.ncbi.nlm.nih.gov/16259539/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://pubmed.ncbi.nlm.nih.gov/16259539/)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108260/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108260/)

4.       .      .          .   ,  ,   ,        . ,              .   ,       ,      .            .

https://www.sciencedirect.com/science/article/pii/S2451994416300219 (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.sciencedirect.com/science/article/pii/S2451994416300219)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831427/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831427/)

5.  .     ,    ,   .         ,    ,        .   50 000    ,  -               .      ,         -     ,  !,    ,         .

https://www.diva-portal.org/smash/get/diva2:669232/FULLTEXT01.pdf (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.diva-portal.org/smash/get/diva2:669232/FULLTEXT01.pdf)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262408/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262408/)

6.  .  ,      . ,    ,       .  ,  ,    -  .

7.  .       ,      . ,  ,     ,     .

8.   .   ,    ,          .   ,       ,      ,          ,    .,          40%   ,   .,  40%     ,     , ,   . ,      ,    ,         ,     .




  


 ,   ,   5   ,   ,   ,   7   .,   4-5   ,    ,   ,     10 . ,               .       ,   .,   ,       ,    ,        .

https://www.universityofcalifornia.edu/news/lack-sleep-shrinks-mens-testicles (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.universityofcalifornia.edu/news/lack-sleep-shrinks-mens-testicles%23:~:text%3D%25E2%2580%259CMen%2520who%2520sleep%2520five%2520hours,That%2520got%2520everyone%27s%2520attention)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/)




-     


     ,     .   ,        .,      .         1,6    70 .     / .  ,     ,  ,       ,      ,          24%.,     ,      ,       21%.           -    .        .   ,     ,      ,   ,      ,    .      .

https://www.businessinsider.com/daylight-saving-time-is-deadly-2018-3

https://utswmed.org/medblog/daylight-saving-time-sleep-health/

https://www.psychologicalscience.org/news/releases/switching-to-daylight-saving-time-may-lead-to-harsher-legal-sentences.html




  - 


   ,    ,  ,      .    ,     ,      .    ,     - ,     (6        ).    ,       ,     ,        .     80 /  ,                 ,       !

    ,          .  ,     ,     ,   ,      .    ,         /    ,  .

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

   ,  ,         123%.    6           33%     7  8   .

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859531/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859531/)




   


      -   ,  ,          .    ,    ,       .80% ,    ,  ,    ,  ,         .     .   ,   ,   ,       ,     .,       ,    .       10-15 . ,   ,   ,      (      50 ),      ,        10      ,         .   ,         ,     ,       .

https://sleepcenterinfo.com/blog/the-surprising-connection-between-snoring-sleep-apnea-and-alzheimers-disease/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://sleepcenterinfo.com/blog/the-surprising-connection-between-snoring-sleep-apnea-and-alzheimers-disease/)

 ,   ,           ,     ,    ,   ,  ,       .




 1.


 ,        ,      .

      ?

   NREM   REM?         ?

     ,    5   8 ?

          ?

          ?

      ?

  ?

  ,    ,        ?




 3. .  





   - 



 - ,         ,        ?     ,  ,     ,        24-       ,  , ,  .              ,     ,   .








       ,    -   .  -    ,  ,         .

  -     ,             .,     ,         ,      ,    .

,  2017           .

https://www.nobelprize.org/prizes/medicine/2017/press-release/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.nobelprize.org/prizes/medicine/2017/press-release/)




   ?


     ? ,    ?      circa diem,    .    24- ,      .      ,      .,                  ,         .

         .        ,           .     ,      ,  .




       ?


     ,    (SCN),    20 000    ,       .    ,      SCN.SCN       ,     , ,      .








 ,    ,         ,      .,    ,     ,    .      ,     .    , SCN    . ,   , ,      ,   ,   ,    ,  .

SCN    ,     ,    ,  SCN      .          . ,   ,    ,     ,  ,         .




     ?


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




    ?


  ,      .     (jet lag).  ,  ,        ,        .  ,    ,      ,  ,       .        ,         ,             .

      ,     .                   .        ,         ,              .    ,       .           ,    ,   .

   ,    ,       ,     .     ,              .




    


,    ,     ? ,   ,        ,    ,       .

-,       ,    ,   -    ,    .   .         .         .

       ,  ,               .

,     ,       ,      .

      ,            .              (      6).

 ,   ,  ,       .      ,         6-8   ,    .    ,         (        5).




    ?


      ?    ,                ,      .

  ,      .  18   ,          .          ,   ,  ,    .

  ,           ,       ,       .-           .  , ,     , -      23:00    .   ,      ,    ,        ,        .       . ,  ,       ,         ,      .

,  ,           ,                ,    -, ,   .     ,           ,    .

https://pubmed.ncbi.nlm.nih.gov/16973392/ (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://pubmed.ncbi.nlm.nih.gov/16973392/)

https://www.sleepfoundation.org/circadian-rhythm (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.sleepfoundation.org/circadian-rhythm)

https://elifesciences.org/articles/04014 (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://elifesciences.org/articles/04014)

https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx (https://translate.google.com/translate?hl=ru&prev=_t&sl=en&tl=ru&u=https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx)




     


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

    ,    ,      ,           .  ,     22:00     8     ,     2       8 .       ,               . ,      ,       .




   



,     ,     ().

    90  ,          4  6   .

    5 ,        -  .     (N1, N2, N3  N4)       (NREM  Non-Rapid Eye Movement),         .N1  N2     ,  N3  N4    .,  N3  N4          ,        N3 (        5  4).          (REM  Rapid Eye Movement).        ,               .








NREM-   7580%     .  NREM-      ,      ,     ,     .     (N1  N2)         ,         (N3  N4)    ,       .        ,        .




  .


   .

   ,     (https://www.litres.ru/timur-kazancev/son-kak-uluchshit-son-chtoby-uluchshit-kachestvo-svoey-zhiz/)  .

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


