Ç ÂÊËÏ Óı·ʉÂÌËfl
êÂÊËÏ good'sleep Ó·ÂÒÔ˜˂‡ÂÚ ÔÓ‰‰ÂʇÌË ̇‰ÎÂʇ˘ÂÈ ÚÂÏÔ‡ÚÛ˚ ÍÓÊË ‚ ÔÓfl‰Í ‰ÂÈÒÚ‚Ëfl ÒÎÂ‰Û˛˘Ëı ˝Ú‡ÔÓ‚ ➔ ùÚ‡Ô Á‡Ò˚Ô‡ÌËfl ➔ ùÚ‡Ô ÍÂÔÍÓ„Ó Ò̇ ➔ ùÚ‡Ô ÔÓ·ÛʉÂÌËfl.
①ùÚ‡Ô Á‡Ò˚Ô‡ÌËfl :
чÌÌ˚È ˝Ú‡Ô ÔÓ‰‰ÂÊË‚‡ÂÚ ÛÒÎÓ‚Ëfl ‰Îfl ·˚ÒÚÓ„Ó Óı·ʉÂÌËfl. é‰ÌÓ‚ÂÏÂÌÌÓ Ò Ì‡‰ÎÂʇ˘ÂÈ ÌÂÔÂ˚‚ÌÓÈ ÔÓ‰‡˜ÂÈ ‚ÓÁ‰Ûı‡ Ó·ÂÒÔ˜˂‡ÂÚÒfl ·˚ÒÚ˚È Î„ÍËÈ ÒÓÌ.
➁ùÚ‡Ô ÍÂÔÍÓ„Ó Ò̇ :
чÌÌ˚È ˝Ú‡Ô ÔÓÏÓ„‡ÂÚ ÔÓ‰‰ÂÊË‚‡Ú¸ ÍÂÔÍËÈ ÒÓÌ Ë ÒÓı‡ÌflÚ¸ Á‰ÓÓ‚Û˛ ÍÓÊÛ ·Î‡„Ó‰‡fl ‚ÓÎÌÓÓ·‡ÁÌÓÏÛ ÚÂÏÓ„ÛÎËÓ‚‡Ì˲ Ë ÌÂÛ·‚ÎË‚‡ÂÏÓÏÛ ‚ÓÁ‰Û¯ÌÓÏÛ ÔÓÚÓÍÛ.
➂ùÚ‡Ô ÔÓ·ÛʉÂÌËfl :
чÌÌ˚È ˝Ú‡Ô Ó·ÂÒÔ˜˂‡ÂÚ Ì‡‰ÎÂʇ˘Û˛ ÌÂÔÂ˚‚ÌÛ˛ ÔÓ‰‡˜Û ‚ÓÁ‰Ûı‡ ‚ ÔÓÏ¢ÂÌËÂ, ÔÓ‚˚¯‡fl ÚÂÏÔ‡ÚÛÛ ˜ÂÎӂ˜ÂÒÍÓ„Ó Ú· ‰Îfl ΄ÍÓ„Ó ÛÚÂÌÌÂ„Ó ÔÓ·ÛʉÂÌËfl.
íÂÏÔ.
ìÒÚ‡ÌÓ‚ÎÂÌ̇fl ÚÂÏÔ‡ÚÛ‡
ÖÒÎË ÛÒÚ‡ÌÓ‚ÎÂÌÌÓ ‚ÂÏfl ·Óθ¯Â |
8 ˜‡ÒÓ‚, ‰‡ÌÌ˚È ÓÚÂÁÓÍ ÏÓÊÂÚ |
ÔÓ‚ÚÓflÚ¸Òfl. |
ÇÂÏfl (˜‡Ò˚) |
➤ÑˇԇÁÓÌ ÂÍÓÏẨÛÂÏÓÈ ÚÂÏÔ‡ÚÛ˚ ‰Îfl ̇ÒÚÓÈÍË Ì‡ıÓ‰ËÚÒfl ‚ ԉ·ı ÓÚ 25°C ‰Ó 27°C, ‡ ÚÂÏÔ‡ÚÛ‡ 26°C fl‚ÎflÂÚÒfl ̇˷ÓΠÔÓ‰ıÓ‰fl˘ÂÈ ÚÂÏÔ‡ÚÛÓÈ ‰Îfl ıÓÓ¯Â„Ó Ò̇.
➤ãÓÔ‡ÒÚË ‚ÓÁ‰Û¯ÌÓ„Ó ÔÓÚÓ͇ Ë ÒÍÓÓÒÚ¸ ‚ÂÌÚËÎflÚÓ‡ „ÛÎËÛ˛ÚÒfl ‡‚ÚÓχÚ˘ÂÒÍË, Òӄ·ÒÌÓ ‚˚¯ÂÛ͇Á‡ÌÌ˚Ï 3 ˝Ú‡Ô‡Ï, ‰ÂÈÒÚ‚Û˛˘ËÏ ‚ ÂÊËÏ good'sleep.
➤ìÒÚ‡ÌÓ‚ËÚ ڇÈÏ ÓÚÍβ˜ÂÌËfl ‚ ÂÊËÏ good'sleep ·ÓÎÂÂ, ˜ÂÏ Ì‡ 5 ˜‡ÒÓ‚. ç‡Û¯ÂÌËfl Ò̇ ÏÓÊÂÚ Ì‡·Î˛‰‡Ú¸Òfl ‚ ÒÎÛ˜‡Â, ÂÒÎË ÂÊËÏ good'sleep ̇ÒÚÓÂÌ Ì‡ ÒÎ˯ÍÓÏ ÍÓÓÚÍÓ ËÎË ÒÎ˯ÍÓÏ ‰Ó΄Ó ‚ÂÏfl.
éÒÌÓ‚ÌÓ ‚ÂÏfl ̇ÒÚÓÈÍË Ú‡Èχ ÓÚÍβ˜ÂÌËfl ÒÓÒÚ‡‚ÎflÂÚ 8 ˜‡ÒÓ‚. ÖÒÎË ‰ÂÈÒÚ‚Ë ÂÊËχ good'sleep ÛÒÚ‡ÌÓ‚ÎÂÌÓ ÏÂÌÂÂ, ˜ÂÏ Ì‡ 4 ˜‡Ò‡, ÂÊËÏ ÔÂ͇ÚËÚ ‡·ÓÚÛ ‚ ÛÒÚ‡ÌÓ‚ÎÂÌÌÓ ‚ÂÏfl.
➤ÖÒÎË ‰ÂÈÒÚ‚Ë ‰‡ÌÌÓ„Ó ÂÊËχ ÛÒÚ‡ÌÓ‚ÎÂÌÓ ·ÓÎÂÂ, ˜ÂÏ Ì‡ 5 ˜‡ÒÓ‚, ‚ Ú˜ÂÌË ÔÓÒΉÌÂ„Ó ˜‡Ò‡ ‰Ó ÔÂ͇˘ÂÌËfl ‡·ÓÚ˚ ÂÊËÏ ·Û‰ÂÚ ‡·ÓÚ‡Ú¸ ‚ ÒÓÓÚ‚ÂÚÒÚ‚ËË Ò ùÚ‡ÔÓÏ ÔÓ·ÛʉÂÌËfl.
ÇÂÊËÏ ӷӄ‚‡
➤ä‡Ê‰˚È ˜‡Ò ÚÂÏÔ‡ÚÛ‡ ÔÓ‚˚¯‡ÂÚÒfl ̇ 1°C. èÓÒΠÔÓ‚˚¯ÂÌËfl ̇ 2°C, ÔÓ͇Á‡ÚÂθ ÚÂÏÔ‡ÚÛ˚ ÔÓ‰‰ÂÊË‚‡ÂÚÒfl ÔÓÒÚÓflÌÌ˚Ï.
➤Ç Á‡‚ËÒËÏÓÒÚË ÓÚ ‰ÂÈÒÚ‚Ëfl ÂÊËχ good'sleep Ç˚ ÏÓÊÂÚ ÔÓ ÓÚ‰ÂθÌÓÒÚË Ì‡ÒÚÓËÚ¸ ÎÓÔ‡ÒÚË ‚ÓÁ‰Û¯ÌÓ„Ó ÔÓÚÓ͇ Ë ÒÍÓÓÒÚ¸ ‚ÂÌÚËÎflÚÓ‡.
| ÇÂÏfl | ÇÂÏfl |
| ‚Íβ˜ÂÌËfl | ‚˚Íβ˜ÂÌËfl |
ìÒÚ‡ÌÓ‚ÎÂÌ̇fl | 1˜ | 2˜ |
ÚÂÏÔ‡ÚÛ‡ |
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