1TV — Podkast.Lab
20260926 022000 UTC
523 transcript segments
Google Cloud Speech-to-Text API (Chirp) + Gemini 2.5 Flash Non-Thinking
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Machine transcription. Treat it as a searchable index of what was broadcast, not a verbatim quotation record.

[00:00:00] there are chemical engines, very powerful, giving
[00:00:03] a powerful impulse, but which can work for a limited amount of time,
[00:00:07] we have, say, ion engines, which
[00:00:11] give small impulses, but they can work for years,
[00:00:14] it's the same here, well, we need to do this in advance, so, yes, we
[00:00:18] must detect this object decades in advance, understand
[00:00:22] that in 30, 50 years it can threaten
[00:00:25] Earth, then we will use different
[00:00:29] methods... ion engines, various
[00:00:32] low-power engines, a gravitational tug, when we place a spacecraft
[00:00:35] on the asteroid's orbit, and according to Newton's law,
[00:00:39] we know that if one body acts on
[00:00:42] another, then the body in turn acts on the first, and
[00:00:46] although their masses are incomparable, but still over decades,
[00:00:49] this is mathematics, it has been calculated, we
[00:00:52] can slightly change its orbit so that it at
[00:00:56] some point flies within thousands of kilometers from Earth.
[00:01:00] truly, the imagination of scientists is boundless, that
[00:01:03] is, it's engines, it's
[00:01:06] some spacecraft that will push, it's a spacecraft
[00:01:09] placed in orbit, it's
[00:01:12] also using the Yarkovsky effect, that is,
[00:01:16] when we paint one of the sides white,
[00:01:20] then this side will reflect all the sun's radiation,
[00:01:22] and the other black side will
[00:01:25] heat up, from this imbalance we will change its
[00:01:28] orbit, this is... the effect is recorded, it
[00:01:32] is very low-power, so we need a very long
[00:01:35] time for it to work, but
[00:01:38] the advantages of soft power methods are calculated,
[00:01:42] only from Earth they observe and discover comets, no,
[00:01:46] now spacecraft are already used, mainly
[00:01:48] space telescopes in the infrared
[00:01:52] range are used, it proved to be more effective, on
[00:01:55] Earth it is limited by our atmosphere, so its effectiveness drops, in space.
[00:02:00] it proved excellent, so even small space telescopes
[00:02:03] can discover objects that are inaccessible
[00:02:06] to large ground observatories, so there is meaning in this,
[00:02:10] and we began to study the same
[00:02:14] comets, we learned a lot when we put X-ray
[00:02:17] observatories into space, we learned that comets
[00:02:20] are surrounded by a hydrogen envelope millions
[00:02:23] of kilometers in size, and this could only be learned with an X-ray
[00:02:27] telescope, which cannot be placed on the surface of the Earth, because
[00:02:30] the atmosphere, fortunately, it protects
[00:02:33] us, for
[00:02:35] studying, yes, but at the same time it prevents us
[00:02:39] from observing in this wavelength
[00:02:42] range, so new satellites
[00:02:45] gave us new knowledge, astronomers switched to distant
[00:02:49] objects, stars, galaxies, black
[00:02:52] holes, dark matter, all this is very interesting, all this is at the forefront of science,
[00:02:56] it seemed that we already know the solar system quite well.
[00:03:00] But when we started to study it from space in a new way, it turned out that
[00:03:03] there are still very, very many mysteries in the solar system, we flew
[00:03:06] to planets, like satellites,
[00:03:10] in 2001 we first landed on that very
[00:03:14] asteroid Eros, the first near-Earth asteroid, we landed on
[00:03:17] a comet, with a special probe, a sensor, we measured
[00:03:21] the thickness of the dust that covers the ice, it turned out that
[00:03:25] that thickness is more than 25 cm, that is, that dust
[00:03:29] that covers the ice and
[00:03:32] prevents it from - rapid
[00:03:34] evaporation, and where this dust, this ice
[00:03:38] is exposed, for example, by the impact of a micrometeorite, it
[00:03:41] falls, exposes some area
[00:03:44] of ice, here we have evaporation starting, geysers erupting from there,
[00:03:47] that's how it happens, well yes, from space it's
[00:03:51] better visible, in 2011,
[00:03:54] during my first flight in December - there was a comet...
[00:03:58] my colleague
[00:04:01] studied, took pictures, we saw
[00:04:05] this miracle for several days, I also have a lot of these pictures, that is, at least
[00:04:08] I personally saw this comet with my naked eye,
[00:04:12] and in very good resolution, I mean with my eye, it was
[00:04:16] very colorful and interesting, well, it
[00:04:19] certainly changed its position, yes, my good friend Terry
[00:04:23] Lovejoy, yes, he is an amateur astronomer who discovers
[00:04:26] comets in his backyard. Comets, and they observed
[00:04:30] from space, and even the Americans observed
[00:04:33] in seventy-three, in my
[00:04:37] opinion, Comet Kohoutek,
[00:04:39] during an EVA,
[00:04:43] they first discovered
[00:04:46] a very rare phenomenon, an anti-tail, that is, usually
[00:04:50] the tail is always directed away from the sun, yes, and this one
[00:04:53] was stretching towards the sun, they reported to Earth that they were observing such
[00:04:57] a strange phenomenon, astronomers aimed from Earth and... but they
[00:05:01] saw it with their eyes, that is, that's exactly what I mean, that from space,
[00:05:04] of course, it's all much
[00:05:06] better visible.
[00:05:12] We have prepared a broadcast for you that will tell you about the most
[00:05:16] common sleep problems and how
[00:05:19] to deal with these problems. I would like to talk today about what
[00:05:23] normal sleep is, how to distinguish normal time
[00:05:27] to fall asleep from abnormal time to fall asleep, because
[00:05:30] sometimes when I talk to my clients or patients, they
[00:05:34] ask me or complaints come that I can't
[00:05:38] fall asleep, I have sleep disorders, and then I have to figure out,
[00:05:41] is it a disorder?
[00:05:44] Or more anxiety? What is a sleep disorder after all? In fact, the international classification
[00:05:48] of sleep disorders describes more than 80 types
[00:05:51] of sleep disorders, so when a patient comes to us,
[00:05:55] seeking help, our task is to
[00:05:58] phenotypically identify this or that sleep disorder and
[00:06:02] act directly on the cause, rather than prescribing
[00:06:05] some modern drug, they
[00:06:09] are certainly sometimes needed in some cases. But
[00:06:13] in many situations we manage
[00:06:16] to improve the quality of sleep in
[00:06:19] patients using various techniques
[00:06:22] and methods without specific medications,
[00:06:26] therefore, when we talk about sleep disorders, there are,
[00:06:30] as I said, several dozen, and
[00:06:34] the main complaints with which patients come
[00:06:37] to us are either related to the fact
[00:06:40] that they have difficulty falling asleep, or they wake up early, or wake up frequently,
[00:06:44] of course, this affects the quality
[00:06:48] of daytime well-being, performance,
[00:06:51] and many other processes, because now sleep disorders
[00:06:54] are, this has been well shown, associated with many
[00:06:58] somatic and mental illnesses, this is one such
[00:07:01] group of nosology, and we call it
[00:07:04] insomnia, in common parlance it is sleeplessness, the second
[00:07:07] main complaint is a situation when
[00:07:10] patients come, say that doctor, or
[00:07:14] usually their spouses bring them, and say,
[00:07:17] "Well, this person snores very loudly in their sleep," because a person,
[00:07:21] when they sleep and snore, usually doesn't
[00:07:24] know it and doesn't feel it, because snorers usually sleep
[00:07:27] quite soundly, so - this is
[00:07:31] the second, so to speak, most common complaint, snoring
[00:07:34] with breathing pauses during sleep, we call this
[00:07:37] obstructive sleep apnea, associated with obstruction of the upper respiratory
[00:07:40] tract, this is... condition, it is very dangerous,
[00:07:44] because it can really lead to sudden death during
[00:07:48] sleep and certainly leads to the development of many
[00:07:51] cardiovascular diseases, hypertension, heart attack, stroke, and so
[00:07:54] on, now many sleep disorders are even associated
[00:07:58] with the development of oncological diseases, why? Because
[00:08:01] sleep is most likely one of the main functions of sleep, let's say, we
[00:08:05] still don't fully know the main functional purpose
[00:08:08] of sleep, but most likely one of the main functions is
[00:08:12] to ensure an optimal immune response, so,
[00:08:16] if sleep is disturbed, naturally, immunity is disturbed, and this leads to
[00:08:20] a predisposition to the development of many bacterial, viral
[00:08:23] infections and oncological diseases, well, and so on, we can
[00:08:26] list various sleep disorders for a very long time, restless
[00:08:29] legs syndrome, and circadian rhythm disorders, so-called
[00:08:33] jet lag and so on, so we can talk about this for a whole broadcast, how much
[00:08:37] sleep should a person get normally, how long should he
[00:08:40] sleep and at what time should he wake up? Well, normally
[00:08:44] the sleep latency is somewhere from 15 to 20
[00:08:48] minutes, this is normal for most people, we are talking about
[00:08:51] adults now, the most optimal
[00:08:54] time to fall asleep is considered again for an adult - this is the interval from
[00:08:58] 22 hours to 23, this is the most optimal
[00:09:02] time, the duration is normally
[00:09:04] from 7 to 9 hours, but also
[00:09:08] acceptable limits are a minimum of 6 hours and a maximum of 10 hours.
[00:10:13] sleep we must make an accurate diagnosis, that's
[00:10:15] exactly, based on this we can carry out this or
[00:10:19] that therapy, so in each case we
[00:10:22] act differently, well, I'll give an example.
[00:10:25] For example, a person comes with complaints about sleep,
[00:10:29] when we start questioning him, he says: I drink
[00:10:32] 7-8 cups of coffee a day, for example, I
[00:10:36] had a patient who drank 20 cups of coffee a day,
[00:10:40] of course, we know very well that any stimulants,
[00:10:43] any invigorating substances, they worsen
[00:10:46] the quality of sleep, this is caffeine-containing products,
[00:10:50] coffee, tea, chocolate and so on, this is
[00:10:54] smoking. Alcohol, therefore, if a person
[00:10:57] does such actions, of course,
[00:11:00] limiting caffeine-containing products, any
[00:11:04] stimulants, will improve the quality of sleep. We also
[00:11:08] live in a northern country, yes, that is, we have
[00:11:11] northern latitudes, and the amount of sunlight
[00:11:15] is very limited, so very many people, especially with dark
[00:11:19] irises, are sensitive to lack
[00:11:22] of light. And in the autumn-winter period,
[00:11:25] they experience a deterioration in sleep quality, mood, so-called
[00:11:29] seasonal affective disorder, seasonal depression, and
[00:11:32] I even had one such patient, absolutely unique, her sleep
[00:11:36] problems arose on October 15,
[00:11:40] right on for several
[00:11:42] years, and ended on April 15, that is, it was
[00:11:46] absolutely clearly related to sunlight, she tried
[00:11:50] various medications, sleeping pills and antidepressants and so on,
[00:11:53] without any effect. We prescribed so-called light therapy, that
[00:11:57] is, special lamps that imitate sunlight, that is, this is
[00:12:01] related to the human biological clock, yes, we have
[00:12:04] a slide that is related to the biological clock, please
[00:12:07] tell us about this discovery, here the cell
[00:12:10] nucleus, cytoplasm and various gene groups are shown,
[00:12:13] which are also activated
[00:12:16] by various proteins according to the principle of positive and
[00:12:19] negative connections, that is, these are exactly the "keys"
[00:12:22] that... that... certain genes
[00:12:26] turn off, and what is very important, this was also an achievement
[00:12:30] of recent years, we have in the so-called, let's call it
[00:12:33] such a complex term suprachiasmatic nuclei in
[00:12:36] the anterior part of the hypothalamus, where our biological clock
[00:12:40] is located, yes, these are such chiming clocks for our entire body,
[00:12:43] these are the cells that are there, these cells that are there, yes,
[00:12:47] but the most interesting thing turned out to be that not only in
[00:12:50] these cells, there are only 20 thousand of them in the brain, and we know that the brain
[00:12:54] contains about 90 billion
[00:12:57] cells, yes, so, in each
[00:13:00] cell, of any tissue, in any organ, there are
[00:13:03] its own clocks, that's exactly
[00:13:06] from - these nuclei, from the suprachiasmatic, a
[00:13:09] signal is sent to the pineal gland, where
[00:13:12] melatonin is produced, and melatonin is a hormone, when it was discovered, it was called
[00:13:16] the sleep hormone, but this is not, this is actually a wrong name, it's the hormone
[00:13:20] of night, because many use it to improve sleep,
[00:13:24] but for many... it doesn't work, because it's not a sleeping pill. So
[00:13:28] - melatonin spreads throughout
[00:13:31] the body, since it is a hormone, it is secreted into
[00:13:34] the blood, an endocrine gland, and since it is very
[00:13:37] lipophilic, it penetrates through cell membranes,
[00:13:41] and nuclear membranes, it literally affects and even affects
[00:13:44] the genome, therefore the work
[00:13:47] of biological central such biological clocks, it orchestrates
[00:13:51] the work of all clocks in all cells, in all tissues.
[00:13:55] Because absolutely every single tissue
[00:13:58] works according to its own rhythm, melatonin gives
[00:14:01] a signal that night has fallen, yes, that is, melatonin
[00:14:05] in essence puts cells into night mode, uh-huh,
[00:14:08] and if melatonin is not
[00:14:11] produced or is produced in a smaller amount, then this signal does not
[00:14:14] reach the cells, the cells do not understand what happened at night, yes, yes,
[00:14:18] and also light, if a person, for example, gets up at night, turns on a bright
[00:14:22] light, then the concentration of melatonin sharply drops.
[00:14:34] in the blood, so indeed, sleep will be disturbed even more for this reason, yes, not just because he got up, for example, went to the restroom, but because he turned on a bright light, so if a person gets up, it's better to use some night light, not a bright
[00:14:37] light, so as not to damage melatonin production,
[00:14:41] uh-huh,
[00:14:45] and you spoke about the second common sleep
[00:14:48] disorder, which is nocturnal apnea, what is it, who gets it, why
[00:14:52] is it dangerous and what to do about it, because as far as I know,
[00:14:56] this diagnosis is also getting younger now, when we talk about obstructive
[00:14:59] apnea, then apnea is a cessation
[00:15:02] of breathing, yes, that's in Greek, and negation of breathing,
[00:15:05] cessation of breathing for a certain time, as a pathology we consider
[00:15:09] a cessation of breathing lasting 10 seconds or more,
[00:15:13] but any absolutely healthy
[00:15:16] person can experience breathing pauses during
[00:15:19] sleep, they are usually short-lived, no more than 10
[00:15:22] seconds, often when falling asleep there are very short ones
[00:15:25] and usually they are of central genesis, central nature,
[00:15:29] obstructive apnea is associated with obstruction of the upper respiratory
[00:15:33] tract, and this is when snoring occurs, snoring is
[00:15:36] such a clinical symptom...
[00:16:15] but in most people, of course, this pathology progresses, and we
[00:16:19] see a clear increase in the prevalence of this problem with
[00:16:22] age, and men suffer more often, of course, many
[00:16:26] times more than women, but until the period of menopause, when women enter
[00:16:30] menopause, the concentration of progesterone decreases,
[00:16:33] which acts as a respiratory stimulant, and in
[00:16:37] women, the problem of apnea develops very intensely,
[00:16:40] precisely from the onset of menopause, and how to understand that snoring
[00:16:44] has already reached such a dangerous stage, when it's apnea,
[00:16:48] how can this be determined at a household level, are there any
[00:16:51] signs, yes, it's quite simple, that is, usually
[00:16:55] spouses bring their
[00:16:58] relatives with complaints not only of snoring, but of breathing pauses, and
[00:17:02] some say, you know, I lie there, and suddenly the person's breathing
[00:17:05] stopped, and some even... turn blue at night, that is, they have such
[00:17:09] pronounced hypoxia, of course, this is what happens, unfortunately,
[00:17:12] pronounced hypoxia occurs in a person, so his skin
[00:17:16] becomes blue, and indeed this is a situation
[00:17:20] that leads to death, especially if
[00:17:23] a person, for example, without knowing what his problem is, took
[00:17:27] a sleeping pill or drank strong alcohol, these
[00:17:30] substances naturally increase the awakening
[00:17:33] threshold, and the only defense the body has is to wake up.
[00:19:38] with the help of the device, that they do not have a question of how to sleep in this
[00:19:41] the main thing is to start, how to start, it's very
[00:19:44] easy, that is, the patient puts on a mask, he even falls asleep faster
[00:19:48] with this mask, well, sometimes there are patients with
[00:19:51] claustrophobia, who may have a panic attack at that moment, but this
[00:19:55] is a very small percentage, in fact, the method itself is so
[00:19:58] safe and so effective, well, what could be simpler
[00:20:01] than it in sleep, it is fixed with a special
[00:20:05] cap, uh-huh. helmet and
[00:20:07] the number of these turns during sleep, it decreases significantly, because
[00:20:11] these active movements during
[00:20:14] sleep, they are associated precisely with
[00:20:18] micro-awakenings, but which arise due to breathing pauses, that is,
[00:20:21] the body awakens, forces the person to breathe, the more a person tosses and turns in
[00:20:25] sleep, the healthier the sleep becomes, in principle, yes, in principle, yes, the second
[00:20:28] method of treating apnea, the second method is now actively
[00:20:32] developing, we use special mouthguards, that is,
[00:20:34] these are what we call an orthosis, it
[00:20:38] is individually selected for
[00:20:42] the person and pushes the lower jaw forward
[00:20:44] a little, the person wears this at night with...
[00:20:48] breathing, and here, if you seal your mouth
[00:21:20] tightly, then if they get blocked on their
[00:21:23] way, and they very often get blocked at night,
[00:21:27] then the person will only get worse, and it is correct
[00:21:30] to say that it is better to reduce the level of snoring, the volume
[00:21:33] of snoring, or to eliminate snoring altogether - is to turn the person on their side, that
[00:21:37] is, so that they do not sleep on their back, but on their side or on their stomach, in the initial
[00:21:40] stages this is indeed what happens, a person turning on their side
[00:21:44] or even, so to speak, sleeping on their stomach, on...
[00:21:48] partially on their side, partially on
[00:21:50] their stomach, this certainly reduces it, why? Because in
[00:21:53] a horizontal position on the back, with a low pillow,
[00:21:56] snoring will be most intense, airway resistance will be
[00:22:00] maximal, so there will be more snoring, but since
[00:22:03] this pathology progresses, people can snore
[00:22:07] just as intensely on their side or stomach as on their back. Look,
[00:22:10] well, snoring, yes - it is unpleasant
[00:22:14] in itself for the person and for those next to them, but
[00:22:17] apnea and snoring lead to cardiovascular
[00:22:21] diseases, but in general sleep disorders lead to
[00:22:24] cardiovascular diseases and reduced immunity to
[00:22:27] various other dysfunctions
[00:22:30] of the body. I will tell you about an experiment that shows this
[00:22:33] close connection between sleep disorders
[00:22:37] and the exacerbation, in particular, of
[00:22:39] ischemic heart disease and possibly atherosclerosis and
[00:22:42] stroke. The fact is that there is
[00:22:45] a peptide in our body called orexin. It is produced
[00:22:49] in the hypothalamus, in the central part of the brain, its main function is
[00:22:52] to keep us in an active waking state,
[00:22:56] so if there is practically none of it, and this happens
[00:23:00] in people, this leads to narcolepsy, this is that pathology that we haven't talked
[00:23:03] about yet, one of eighty, but which very much
[00:23:07] affects the quality of a person's life, because he develops excessive daytime
[00:23:11] sleepiness, which constantly pursues him
[00:23:13] throughout the days, so, in addition to the fact that
[00:23:17] this... This is one of the mechanisms that
[00:24:20] leads to this, how is sleep related to the immune
[00:24:23] system? Practically directly, I have actually
[00:24:25] been telling students for a long time that sleep and immunity are synonyms,
[00:24:29] generally speaking, that is, the more we sleep, the less we get sick, yes, that's absolutely
[00:24:33] true, we even have this one very good slide that
[00:24:37] shows the connection between sleep and immunity, a very interesting
[00:24:40] experiment, it was conducted even in the pre-Covid era, which is very
[00:24:44] important, a group of young people aged
[00:24:47] 18 years was taken. One
[00:24:50] part of this group slept more than 7
[00:24:53] hours, the other from 6 to 7 hours, the next 5-6
[00:24:57] hours and less than 5 hours, all were absolutely young, healthy
[00:25:01] people, all of them were given a suspension
[00:25:04] of rhinovirus, this is a common cold virus, when we have
[00:25:08] a runny nose, yes, a common cold, this is a rhinovirus
[00:25:11] infection, so it turned out that those young people
[00:25:14] who slept more than 7 hours, only
[00:25:17] 17% got sick. And those who slept less than 5 hours,
[00:25:20] 45%. If we talk in relative percentages, this is
[00:25:24] a 250% increase in the risk of catching a rhinovirus
[00:25:28] infection. Is it true that during sleep our DNA
[00:25:31] also recovers? It certainly recovers both during the day
[00:25:35] and at night, of course, but
[00:25:38] predominantly during the night, indeed, why? Because
[00:25:41] the upper part of the slide here is shown in white,
[00:25:45] this is day, this is at the top, this is day, yes, here. during the day
[00:25:48] chromosomes are
[00:26:07] read and no they are read both day and night, but predominantly, since
[00:26:11] during the day one needs to, so to speak, react to certain
[00:26:15] events, yes, accordingly these processes predominantly
[00:26:18] occur during the day, at night, when there is much less,
[00:26:22] so to speak, neuronal activity, the mobility of
[00:26:26] chromosomes increases, there is a certain enzyme.
[00:26:29] we turn into a zombie like that,
[00:27:32] yes, that is, we can perform some functions, well, standard
[00:27:35] household ones, yes, but our creative potential is significantly
[00:27:39] reduced, yes, we cannot, so to speak, work actively,
[00:27:42] so one night is all it takes,
[00:27:45] in connection with which such
[00:27:50] a state occurs when a person sleeps, but
[00:27:53] has an absolute feeling that he is not sleeping, this is precisely the question of
[00:27:57] partial, so to speak, that is, when part of the brain sleeps, when...
[00:28:00] part does not sleep, and we call this paradoxical
[00:28:04] insomnia, sometimes a person comes and says: doctor, I have not
[00:28:07] slept a single night for 15 years, not a single
[00:28:11] night, we conduct a polysomnographic study
[00:28:14] in our laboratory, in the clinic,
[00:28:18] and then we ask, how did you sleep tonight,
[00:28:21] the woman says: I didn't close my eyes for a single minute, and
[00:28:25] we look at the polysomnography, she fell asleep in 5 minutes, woke up after
[00:28:28] 8 hours, this used to be called sleep misperception, now
[00:28:32] paradoxical insomnia, the fact is that
[00:28:36] this phenomenon can be observed relatively often, in some
[00:28:39] cases this is associated with shallow sleep, that a person can wake
[00:28:43] up from any, even a slight rustle, on the other
[00:28:46] hand, we know that when part of the brain
[00:28:50] during sleep may not be sleeping, there are many examples,
[00:28:53] sleep talking, for example, during sleep, yes, a person talks,
[00:28:57] this means that that part of the brain that is responsible for.
[00:29:00] with men, when sleep deprivation occurs, why women are said to be more adaptive to sleep deprivation, but at the same time, well, because of the child, feeding, getting up at night, on the other hand, there is an opinion that
[00:29:45] women need more sleep than men, well, this is actually
[00:29:49] the case, I think that most likely women are indeed
[00:29:52] better adapted to sleep deprivation, precisely because
[00:29:56] of childbirth, pregnancy management, and so on.
[00:30:00] Because for them it is an absolutely fundamental process,
[00:30:04] if sleep deprivation occurs in a pregnant woman, then of course
[00:30:07] it will have a very strong impact on the fetus, so most likely
[00:30:11] evolutionarily they are indeed better adapted to this,
[00:30:15] but sleep disorders occur more often in women, especially
[00:30:18] insomnia, we know, that is, snoring apnea is less common in women until
[00:30:22] menopause, insomnia is much
[00:30:25] more common, but men die more often
[00:30:28] from complications, so yes, that's why we...
[00:30:31] know, that mortality among
[00:30:34] men, this publication of 2010
[00:30:38] showed that practically in four, in
[00:30:41] situations where with the presence of diabetes, type two
[00:30:45] diabetes and arterial hypertension, the risk of death increased more than seven
[00:30:48] times, that is, indeed, men
[00:30:51] are much more sensitive to sleep disorders, in particular to
[00:30:55] insomnia, but these data undoubtedly need to be rechecked, because
[00:30:59] so to speak, the difference is very significant.
[00:31:45] a situation when there is a sharp change, so
[00:31:49] night, then night, then day work, if a person, for example,
[00:31:52] predominantly works night shifts, then it is
[00:31:56] advisable for him to completely restructure to a nocturnal lifestyle, that is, day and
[00:32:00] night can be swapped, and this will not be as dangerous as
[00:32:03] chaotic, than sharp changes, yes, unfortunately, many people cannot
[00:32:07] do this, because such a work rhythm for
[00:32:10] people, and the only way, which, so
[00:32:13] to speak, minimizes...
[00:32:45] try to align this schedule, to stabilize it as much as possible,
[00:32:48] I repeat, a sharp change, then
[00:32:51] night work, then day work - this is the worst situation, and a person
[00:32:55] can no longer do anything
[00:32:58] independently, in fact, only either quit
[00:33:01] this job, yes, that is, either switch only, for example, to night
[00:33:05] shifts to work, and there are no
[00:33:07] other options here, if, for example, I sleep 8
[00:33:11] hours, then I have high sleep efficiency,
[00:33:14] right? Uh-huh, and if I
[00:33:17] sleep 8 hours, but I don't get enough sleep, I can still sleep
[00:33:21] 12 hours more, and I would still sleep
[00:33:24] further, this is how we were talking about sleep deprivation,
[00:33:28] and what about oversleeping, as it turned out, this is an even worse
[00:33:32] situation, here we also have one of the slides that shows
[00:33:36] - the relationship between sleep duration,
[00:33:38] mortality, and the development of cardiovascular diseases, the so-called
[00:33:42] J-shaped curve or U-shaped curve,
[00:33:45] which demonstrates to us that this
[00:33:49] graph, yes, this graph, is very interesting, that is, we
[00:33:52] see, again, with a sleep duration of
[00:33:55] about 6 to 9 hours, mortality
[00:33:58] is minimal, the risk of cardiovascular disease,
[00:34:01] stroke, ischemic heart disease is the lowest,
[00:34:05] with reduced sleep, on the left side of the slide, we see that
[00:34:08] gradually this risk of mortality
[00:34:11] and cardiovascular diseases increases, but if we look to the right...
[00:35:46] So, do I understand correctly that if a
[00:35:49] person needs to sleep
[00:35:52] more than 10 hours, then it is worth paying attention to this, to
[00:35:56] get examined and understand what to look for, where
[00:35:59] in the body a malfunction occurs, if we are talking about an adult
[00:36:02] person, then of course, there are no doubts here, because
[00:36:06] children naturally sleep more depending on age, and an adult
[00:36:09] person over 10 hours already needs to understand on a permanent basis, because
[00:36:13] if a person does not get enough sleep... Okay,
[00:36:32] and let's summarize then, well, we have a person who
[00:36:35] understands that he has a sleep disorder, he sleeps either too
[00:36:38] much, or too little, or he always wants to sleep during the day,
[00:36:42] doesn't get enough sleep, feels bad, what should
[00:36:46] he do, who should he go to, what should he use to treat himself,
[00:36:49] is there any kind of roadmap that our
[00:36:52] person can follow, what should he do, well,
[00:36:55] first of all, you don't need to immediately run to a specialist, unless
[00:36:59] it's a situation where the person is really
[00:37:02] seriously tormented by it, he can use several
[00:37:06] ways to improve the quality of sleep, first, well, I always
[00:37:09] usually listed all the various methods, but lately
[00:37:13] I say that first of all, you need to change your attitude towards
[00:37:16] sleep, because before there was such a paradigm
[00:37:20] that was preached by many billionaires, businessmen, and so
[00:37:23] on, and which said that let's sleep less, we will...
[00:37:27] work more, earn more, and so on, everything has changed
[00:37:31] now, all those same businessmen are now saying
[00:37:34] the opposite, let's get enough sleep, then your creative
[00:37:37] potential will be at its maximum level, this is indeed
[00:37:41] true, so first of all, change your attitude towards
[00:37:44] sleep, and then everything is relatively simple, if we are talking about
[00:37:48] an adult, then of course, early
[00:37:52] awakening helps a person
[00:37:55] fall asleep easier in the evening, 7-9
[00:38:04] hours, a person can very easily calculate the time
[00:38:07] for, but if a person wakes up at 5:00 AM and cannot
[00:38:11] fall asleep, is this a symptom of depression, a sign of depression? No, if
[00:38:14] he, if he went to bed, for example, at 10 o'clock and slept 7
[00:38:18] hours, for most people this is normal, absolutely, so don't
[00:38:22] think that it's related to depression and so on, that's
[00:38:25] why early awakening,
[00:38:57] the regulator of our biological clock, which constantly
[00:39:01] adjusts the hands in our brain,
[00:39:04] therefore, if a person observes a light
[00:39:07] regime, then the quality of sleep will be better, undoubtedly,
[00:39:11] third is the restriction of all
[00:39:13] caffeine-containing products, coffee, tea,
[00:39:16] chocolate, restriction of other activating
[00:39:20] substances, and of course, nicotine, first of all, and alcohol,
[00:39:23] all this significantly worsens the quality of sleep.
[00:39:27] Therefore, limiting or minimizing, or completely abandoning
[00:39:30] this, will often improve a person's quality of life, and if nothing
[00:39:34] helps, then it makes sense to consult a doctor,
[00:39:37] a somnologist, yes, yes, well, and physical activity,
[00:39:41] of course, yes, especially in the first half of the day, it will improve
[00:39:44] the process of falling asleep, and - diet is also
[00:39:48] of great importance, because both undereating and overeating will
[00:39:51] worsen the quality of sleep, if these methods did not help the person, then
[00:39:55] yes, he should definitely consult a specialist. to solve
[00:39:58] problems, and not grab for some other sleeping pill.
[00:40:02] Thank you very much, Alexander, this was the "Sleep in Hand" podcast. With you
[00:40:06] was Natalia Bekhterova, and we talked about what sleep
[00:40:09] disorders there are, how to recognize them in yourself, what to
[00:40:12] do with them, and how to help yourself. Our guest was
[00:40:15] Alexander Kalinkin, head of the Sleep Medicine Center and leading
[00:40:19] researcher at the Lomonosov Moscow State University Clinic.
[00:40:22] Lomonosov.
[00:40:48] Hello, this is news on air in the studio Sergey
[00:40:50] Tugushev. Explosions tonight thundered at Ukrainian Armed Forces facilities in
[00:40:54] the rear areas of Ukraine, strikes are reported on...
[00:41:02] This is near Kyiv, the target could have been an oil depot that supplies militants with fuel.