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

NEZAKONNOE POTREBLENIE NARKOTIChESKIKh SREDSTV, PSIKhOTROPNYKh VEShchESTV, IKh ANALOGOV PRIChINI͡AET VRED ZDOROVʹI͡U, IKh NEZAKONNYĬ OBOROT ZAPREShchEN I VLEChET USTANOVLENNUI͡U ZAKONODATELʹSTVOM OTVETSTVENNOSTʹ. Kak naĭti svoĭ putʹ k zdorovomu snu - bez volshebnykh tabletok i bez unyloĭ rutiny?Zhurnalistka Daĭan Masedo - vedushchai͡a novosteĭ ABC i laureat premii "Ėmmi" - mnogo let stradala ot bessonnit͡sy i zavisimosti ot snotvornogo. Kogda lekarstva perestali pomogatʹ, ona reshila podoĭti k probleme professionalʹno: s zhurnalistskoĭ nastoĭchivostʹi͡u, nauchnym interesom i zdravym smyslom. V ėtoĭ knige ona sobrala samye ėffektivnye, neozhidannye i rabotai͡ushchie metody vosstanovlenii͡a sna, osnovannye na dannykh somnologii, psikhologicheskoĭ praktiki i sobstvennykh ėksperimentakh. Zdesʹ vy naĭdete: proverennye sposoby borʹby s bessonnit͡seĭ i khrapom; praktiki dli͡a vosstanovlenii͡a t͡sirkadnogo ritma; taktiki sna pri rabote v nochnui͡u smenu; rolʹ pitanii͡a, sveta, temperatury i privychek v zasypanii; sovety somnologov, nevrologov, terapevtov i psikhologov. Kniga ne tolʹko pomogaet spatʹ luchshe, no i daet instrumenty dli͡a adaptat͡sii sna pod realʹnui͡u zhiznʹ, gde estʹ deti, stress, smennyĭ grafik, kofein, dedlaĭny i gadzhety.

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.