Я умею спать. Практическое руководство для тех, кто устал не высыпаться

NEZAKONNOE POTREBLENIE NARKOTIChESKIH SREDSTV, PSIHOTROPNIeH VEShESTV, IH ANALOGOV PRIChINIaET VRED ZDOROVЬU, IH NEZAKONNIeI OBOROT ZAPREShEN I VLEChET USTANOVLENNUU ZAKONODATELЬSTVOM OTVETSTVENNOSTЬ. Kak naiti svoi put k zdorovomu snu – bez volshebnieh tabletok i bez unieloi rutinie?Jurnalistka Daian Masedo — vedushaia novostei ABC i laureat premii "Emmi" — mnogo let stradala ot bessonnicie i zavisimosti ot snotvornogo. Kogda lekarstva perestali pomogat, ona reshila podoiti k probleme professionalno: s jurnalistskoi nastoichivostu, nauchniem interesom i zdraviem smieslom. V etoi knige ona sobrala samiee effektivniee, neojidanniee i rabotaushie metodie vosstanovleniia sna, osnovanniee na dannieh somnologii, psihologicheskoi praktiki i sobstvennieh eksperimentah. Zdes vie naidete: proverenniee sposobie borbie s bessonnicei i hrapom; praktiki dlia vosstanovleniia cirkadnogo ritma; taktiki sna pri rabote v nochnuu smenu; rol pitaniia, sveta, temperaturie i priviechek v zasiepanii; sovetie somnologov, nevrologov, terapevtov i psihologov. Kniga ne tolko pomogaet spat luchshe, no i daet instrumentie dlia adaptacii sna pod realnuu jizn, gde est deti, stress, smenniei grafik, kofein, dedlainie i gadjetie.

ILLEGAL CONSUMPTION OF NARCOTIC DRUGS, PSYCHOTROPIC SUBSTANCES, AND THEIR ANALOGUES IS HARMFUL TO HEALTH, AND THEIR ILLICIT TRAFFICKING IS PROHIBITED AND ENTAILS LIABILITY ESTABLISHED BY LAW. How do I find my way to a healthy sleep – without magic pills and without a boring routine?Journalist Diane Macedo, an ABC news anchor and Emmy Award winner, has suffered from insomnia and addiction to sleeping pills for many years. When the drugs stopped helping, she decided to approach the problem professionally: with journalistic perseverance, scientific interest and common sense. In this book, she has collected the most effective, unexpected and working methods of sleep restoration based on data from somnology, psychological practice and her own experiments. Here you will find: proven ways to combat insomnia and snoring; practices for restoring circadian rhythm; sleep tactics when working the night shift; the role of nutrition, light, temperature and habits in falling asleep; advice from somnologists, neurologists, therapists and psychologists. The book not only helps you sleep better, but also provides tools for adapting sleep to real life, where there are children, stress, shift schedules, caffeine, deadlines, and gadgets.