Наука о хорошем сне. Как хорошо спать ночью, быть продуктивным днем и избавиться от храпа, апноэ и ночных кошмаров

Predstavʹte, chto sushchestvuet po-nastoi͡ashchemu revoli͡ut͡sionnoe sredstvo - nechto, pozvoli͡ai͡ushchee zhitʹ dolʹshe i nasyshchennee, delai͡ushchee vas bolee schastlivymi i produktivnymi. K tomu zhe ono pomogaet snizitʹ risk dement͡sii, infarkta, insulʹta i diabeta. Khotelosʹ by vam im vospolʹzovatʹsi͡a?Takoe sredstvo estʹ, i ono bukvalʹno u vas pod rukoĭ - khoroshiĭ kachestvennyĭ son. Ėta kniga - sovremennoe rukovodstvo po dostizhenii͡u zdorovogo sna, osnovannoe na novykh nauchnykh znanii͡akh i mnogoletnem klinicheskom opyte avtora.Ob avtore:Khavʹer Alʹbares - vrach-somnolog, spet͡sialist v oblasti klinicheskoĭ neĭrofiziologii, chlen Ispanskogo obshchestva sna i Evropeĭskogo obshchestva issledovaniĭ sna. Imeet opyt raboty bolee 20 let i vylechil 17 000 pat͡sientov. On koordiniruet rabotu bolʹshoĭ komandy spet͡sialistov, zanimai͡ushchikhsi͡a problemami, svi͡azannymi so snom, v medit͡sinskom t͡sentre "Teknon".Vy uznaete:• dli͡a chego na samom dele nuzhno spatʹ;• kak rabotai͡ut t͡sirkadnye ritmy;• kakie uslovii͡a nuzhno sobli͡udatʹ dli͡a khoroshego sna;• kak borotʹsi͡a s razlichnymi rasstroĭstvami sna: bessonnit͡sa, sindrom bespokoĭnykh nog, khrap i obstruktivnoe apnoė sna, narkolepsii͡a, nochnye koshmary, lunatizm.Vnutri vy takzhe naĭdete:• 10 zapovedeĭ pravilʹnogo pitanii͡a dli͡a luchshego sna;• lekarstvennye rastenii͡a i pishchevye dobavki dli͡a krepkogo sna;• praktiki samosostradanii͡a i osoznannosti dli͡a borʹby s bessonnit͡seĭ;• individualʹnye rekomendat͡sii po uluchshenii͡u sna dli͡a raznykh vozrastnykh grupp: mladent͡sy, deti, podrostki, pozhilye li͡udi;• testy, grafiki i poleznye tablit͡sy.

Imagine that there is a truly revolutionary tool — something that allows you to live longer and richer, making you happier and more productive. It also helps reduce the risk of dementia, heart attack, stroke, and diabetes. Would you like to use it?There is such a remedy, and it is literally at your fingertips — a good quality sleep. This book is a modern guide to achieving healthy sleep, based on new scientific knowledge and many years of clinical experience of the author.About the author:Javier Albares is a somnologist, specialist in clinical neurophysiology, member of the Spanish Sleep Society and the European Society for Sleep Research. He has more than 20 years of experience and has treated 17,000 patients. He coordinates the work of a large team of sleep-related specialists at the Teknon Medical Center.You'll find out:• what you really need to sleep for;• how circadian rhythms work;• what conditions should be followed for a good sleep?;• how to deal with various sleep disorders: insomnia, restless legs syndrome, snoring and obstructive sleep apnea, narcolepsy, nightmares, sleepwalking.Inside you will also find:• 10 commandments of proper nutrition for better sleep;• medicinal plants and nutritional supplements for sound sleep;• practices of self-compassion and mindfulness to combat insomnia;• individual recommendations for improving sleep for different age groups: infants, children, teenagers, the elderly;• tests, graphs, and useful tables.