Google Cloud Speech-to-Text API (Chirp) + Gemini 2.5 Flash Non-Thinking. Treat it as a searchable index of what was broadcast, not a quotation record.
00:00:00there are chemical engines, very powerful, giving
00:00:03a powerful impulse, but which can work for a limited amount of time,
00:00:07we have, say, ion engines, which
00:00:11give small impulses, but they can work for years,
00:00:14it's the same here, well, we need to do this in advance, so, yes, we
00:00:18must detect this object decades in advance, understand
00:00:22that in 30, 50 years it can threaten
00:00:25Earth, then we will use different
00:00:29methods... ion engines, various
00:00:32low-power engines, a gravitational tug, when we place a spacecraft
00:00:35on the asteroid's orbit, and according to Newton's law,
00:00:39we know that if one body acts on
00:00:42another, then the body in turn acts on the first, and
00:00:46although their masses are incomparable, but still over decades,
00:00:49this is mathematics, it has been calculated, we
00:00:52can slightly change its orbit so that it at
00:00:56some point flies within thousands of kilometers from Earth.
00:01:00truly, the imagination of scientists is boundless, that
00:01:03is, it's engines, it's
00:01:06some spacecraft that will push, it's a spacecraft
00:01:09placed in orbit, it's
00:01:12also using the Yarkovsky effect, that is,
00:01:16when we paint one of the sides white,
00:01:20then this side will reflect all the sun's radiation,
00:01:22and the other black side will
00:01:25heat up, from this imbalance we will change its
00:01:28orbit, this is... the effect is recorded, it
00:01:32is very low-power, so we need a very long
00:01:35time for it to work, but
00:01:38the advantages of soft power methods are calculated,
00:01:42only from Earth they observe and discover comets, no,
00:01:46now spacecraft are already used, mainly
00:01:48space telescopes in the infrared
00:01:52range are used, it proved to be more effective, on
00:01:55Earth it is limited by our atmosphere, so its effectiveness drops, in space.
00:02:00it proved excellent, so even small space telescopes
00:02:03can discover objects that are inaccessible
00:02:06to large ground observatories, so there is meaning in this,
00:02:10and we began to study the same
00:02:14comets, we learned a lot when we put X-ray
00:02:17observatories into space, we learned that comets
00:02:20are surrounded by a hydrogen envelope millions
00:02:23of kilometers in size, and this could only be learned with an X-ray
00:02:27telescope, which cannot be placed on the surface of the Earth, because
00:02:30the atmosphere, fortunately, it protects
00:02:33us, for
00:02:35studying, yes, but at the same time it prevents us
00:02:39from observing in this wavelength
00:02:42range, so new satellites
00:02:45gave us new knowledge, astronomers switched to distant
00:02:49objects, stars, galaxies, black
00:02:52holes, dark matter, all this is very interesting, all this is at the forefront of science,
00:02:56it seemed that we already know the solar system quite well.
00:03:00But when we started to study it from space in a new way, it turned out that
00:03:03there are still very, very many mysteries in the solar system, we flew
00:03:06to planets, like satellites,
00:03:10in 2001 we first landed on that very
00:03:14asteroid Eros, the first near-Earth asteroid, we landed on
00:03:17a comet, with a special probe, a sensor, we measured
00:03:21the thickness of the dust that covers the ice, it turned out that
00:03:25that thickness is more than 25 cm, that is, that dust
00:03:29that covers the ice and
00:03:32prevents it from - rapid
00:03:34evaporation, and where this dust, this ice
00:03:38is exposed, for example, by the impact of a micrometeorite, it
00:03:41falls, exposes some area
00:03:44of ice, here we have evaporation starting, geysers erupting from there,
00:03:47that's how it happens, well yes, from space it's
00:03:51better visible, in 2011,
00:03:54during my first flight in December - there was a comet...
00:03:58my colleague
00:04:01studied, took pictures, we saw
00:04:05this miracle for several days, I also have a lot of these pictures, that is, at least
00:04:08I personally saw this comet with my naked eye,
00:04:12and in very good resolution, I mean with my eye, it was
00:04:16very colorful and interesting, well, it
00:04:19certainly changed its position, yes, my good friend Terry
00:04:23Lovejoy, yes, he is an amateur astronomer who discovers
00:04:26comets in his backyard. Comets, and they observed
00:04:30from space, and even the Americans observed
00:04:33in seventy-three, in my
00:04:37opinion, Comet Kohoutek,
00:04:39during an EVA,
00:04:43they first discovered
00:04:46a very rare phenomenon, an anti-tail, that is, usually
00:04:50the tail is always directed away from the sun, yes, and this one
00:04:53was stretching towards the sun, they reported to Earth that they were observing such
00:04:57a strange phenomenon, astronomers aimed from Earth and... but they
00:05:01saw it with their eyes, that is, that's exactly what I mean, that from space,
00:05:04of course, it's all much
00:05:06better visible.
00:05:12We have prepared a broadcast for you that will tell you about the most
00:05:16common sleep problems and how
00:05:19to deal with these problems. I would like to talk today about what
00:05:23normal sleep is, how to distinguish normal time
00:05:27to fall asleep from abnormal time to fall asleep, because
00:05:30sometimes when I talk to my clients or patients, they
00:05:34ask me or complaints come that I can't
00:05:38fall asleep, I have sleep disorders, and then I have to figure out,
00:05:41is it a disorder?
00:05:44Or more anxiety? What is a sleep disorder after all? In fact, the international classification
00:05:48of sleep disorders describes more than 80 types
00:05:51of sleep disorders, so when a patient comes to us,
00:05:55seeking help, our task is to
00:05:58phenotypically identify this or that sleep disorder and
00:06:02act directly on the cause, rather than prescribing
00:06:05some modern drug, they
00:06:09are certainly sometimes needed in some cases. But
00:06:13in many situations we manage
00:06:16to improve the quality of sleep in
00:06:19patients using various techniques
00:06:22and methods without specific medications,
00:06:26therefore, when we talk about sleep disorders, there are,
00:06:30as I said, several dozen, and
00:06:34the main complaints with which patients come
00:06:37to us are either related to the fact
00:06:40that they have difficulty falling asleep, or they wake up early, or wake up frequently,
00:06:44of course, this affects the quality
00:06:48of daytime well-being, performance,
00:06:51and many other processes, because now sleep disorders
00:06:54are, this has been well shown, associated with many
00:06:58somatic and mental illnesses, this is one such
00:07:01group of nosology, and we call it
00:07:04insomnia, in common parlance it is sleeplessness, the second
00:07:07main complaint is a situation when
00:07:10patients come, say that doctor, or
00:07:14usually their spouses bring them, and say,
00:07:17"Well, this person snores very loudly in their sleep," because a person,
00:07:21when they sleep and snore, usually doesn't
00:07:24know it and doesn't feel it, because snorers usually sleep
00:07:27quite soundly, so - this is
00:07:31the second, so to speak, most common complaint, snoring
00:07:34with breathing pauses during sleep, we call this
00:07:37obstructive sleep apnea, associated with obstruction of the upper respiratory
00:07:40tract, this is... condition, it is very dangerous,
00:07:44because it can really lead to sudden death during
00:07:48sleep and certainly leads to the development of many
00:07:51cardiovascular diseases, hypertension, heart attack, stroke, and so
00:07:54on, now many sleep disorders are even associated
00:07:58with the development of oncological diseases, why? Because
00:08:01sleep is most likely one of the main functions of sleep, let's say, we
00:08:05still don't fully know the main functional purpose
00:08:08of sleep, but most likely one of the main functions is
00:08:12to ensure an optimal immune response, so,
00:08:16if sleep is disturbed, naturally, immunity is disturbed, and this leads to
00:08:20a predisposition to the development of many bacterial, viral
00:08:23infections and oncological diseases, well, and so on, we can
00:08:26list various sleep disorders for a very long time, restless
00:08:29legs syndrome, and circadian rhythm disorders, so-called
00:08:33jet lag and so on, so we can talk about this for a whole broadcast, how much
00:08:37sleep should a person get normally, how long should he
00:08:40sleep and at what time should he wake up? Well, normally
00:08:44the sleep latency is somewhere from 15 to 20
00:08:48minutes, this is normal for most people, we are talking about
00:08:51adults now, the most optimal
00:08:54time to fall asleep is considered again for an adult - this is the interval from
00:08:5822 hours to 23, this is the most optimal
00:09:02time, the duration is normally
00:09:04from 7 to 9 hours, but also
00:09:08acceptable limits are a minimum of 6 hours and a maximum of 10 hours.
00:10:13sleep we must make an accurate diagnosis, that's
00:10:15exactly, based on this we can carry out this or
00:10:19that therapy, so in each case we
00:10:22act differently, well, I'll give an example.
00:10:25For example, a person comes with complaints about sleep,
00:10:29when we start questioning him, he says: I drink
00:10:327-8 cups of coffee a day, for example, I
00:10:36had a patient who drank 20 cups of coffee a day,
00:10:40of course, we know very well that any stimulants,
00:10:43any invigorating substances, they worsen
00:10:46the quality of sleep, this is caffeine-containing products,
00:10:50coffee, tea, chocolate and so on, this is
00:10:54smoking. Alcohol, therefore, if a person
00:10:57does such actions, of course,
00:11:00limiting caffeine-containing products, any
00:11:04stimulants, will improve the quality of sleep. We also
00:11:08live in a northern country, yes, that is, we have
00:11:11northern latitudes, and the amount of sunlight
00:11:15is very limited, so very many people, especially with dark
00:11:19irises, are sensitive to lack
00:11:22of light. And in the autumn-winter period,
00:11:25they experience a deterioration in sleep quality, mood, so-called
00:11:29seasonal affective disorder, seasonal depression, and
00:11:32I even had one such patient, absolutely unique, her sleep
00:11:36problems arose on October 15,
00:11:40right on for several
00:11:42years, and ended on April 15, that is, it was
00:11:46absolutely clearly related to sunlight, she tried
00:11:50various medications, sleeping pills and antidepressants and so on,
00:11:53without any effect. We prescribed so-called light therapy, that
00:11:57is, special lamps that imitate sunlight, that is, this is
00:12:01related to the human biological clock, yes, we have
00:12:04a slide that is related to the biological clock, please
00:12:07tell us about this discovery, here the cell
00:12:10nucleus, cytoplasm and various gene groups are shown,
00:12:13which are also activated
00:12:16by various proteins according to the principle of positive and
00:12:19negative connections, that is, these are exactly the "keys"
00:12:22that... that... certain genes
00:12:26turn off, and what is very important, this was also an achievement
00:12:30of recent years, we have in the so-called, let's call it
00:12:33such a complex term suprachiasmatic nuclei in
00:12:36the anterior part of the hypothalamus, where our biological clock
00:12:40is located, yes, these are such chiming clocks for our entire body,
00:12:43these are the cells that are there, these cells that are there, yes,
00:12:47but the most interesting thing turned out to be that not only in
00:12:50these cells, there are only 20 thousand of them in the brain, and we know that the brain
00:12:54contains about 90 billion
00:12:57cells, yes, so, in each
00:13:00cell, of any tissue, in any organ, there are
00:13:03its own clocks, that's exactly
00:13:06from - these nuclei, from the suprachiasmatic, a
00:13:09signal is sent to the pineal gland, where
00:13:12melatonin is produced, and melatonin is a hormone, when it was discovered, it was called
00:13:16the sleep hormone, but this is not, this is actually a wrong name, it's the hormone
00:13:20of night, because many use it to improve sleep,
00:13:24but for many... it doesn't work, because it's not a sleeping pill. So
00:13:28- melatonin spreads throughout
00:13:31the body, since it is a hormone, it is secreted into
00:13:34the blood, an endocrine gland, and since it is very
00:13:37lipophilic, it penetrates through cell membranes,
00:13:41and nuclear membranes, it literally affects and even affects
00:13:44the genome, therefore the work
00:13:47of biological central such biological clocks, it orchestrates
00:13:51the work of all clocks in all cells, in all tissues.
00:13:55Because absolutely every single tissue
00:13:58works according to its own rhythm, melatonin gives
00:14:01a signal that night has fallen, yes, that is, melatonin
00:14:05in essence puts cells into night mode, uh-huh,
00:14:08and if melatonin is not
00:14:11produced or is produced in a smaller amount, then this signal does not
00:14:14reach the cells, the cells do not understand what happened at night, yes, yes,
00:14:18and also light, if a person, for example, gets up at night, turns on a bright
00:14:22light, then the concentration of melatonin sharply drops.
00:14:34in 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
00:14:37light, so as not to damage melatonin production,
00:14:41uh-huh,
00:14:45and you spoke about the second common sleep
00:14:48disorder, which is nocturnal apnea, what is it, who gets it, why
00:14:52is it dangerous and what to do about it, because as far as I know,
00:14:56this diagnosis is also getting younger now, when we talk about obstructive
00:14:59apnea, then apnea is a cessation
00:15:02of breathing, yes, that's in Greek, and negation of breathing,
00:15:05cessation of breathing for a certain time, as a pathology we consider
00:15:09a cessation of breathing lasting 10 seconds or more,
00:15:13but any absolutely healthy
00:15:16person can experience breathing pauses during
00:15:19sleep, they are usually short-lived, no more than 10
00:15:22seconds, often when falling asleep there are very short ones
00:15:25and usually they are of central genesis, central nature,
00:15:29obstructive apnea is associated with obstruction of the upper respiratory
00:15:33tract, and this is when snoring occurs, snoring is
00:15:36such a clinical symptom...
00:16:15but in most people, of course, this pathology progresses, and we
00:16:19see a clear increase in the prevalence of this problem with
00:16:22age, and men suffer more often, of course, many
00:16:26times more than women, but until the period of menopause, when women enter
00:16:30menopause, the concentration of progesterone decreases,
00:16:33which acts as a respiratory stimulant, and in
00:16:37women, the problem of apnea develops very intensely,
00:16:40precisely from the onset of menopause, and how to understand that snoring
00:16:44has already reached such a dangerous stage, when it's apnea,
00:16:48how can this be determined at a household level, are there any
00:16:51signs, yes, it's quite simple, that is, usually
00:16:55spouses bring their
00:16:58relatives with complaints not only of snoring, but of breathing pauses, and
00:17:02some say, you know, I lie there, and suddenly the person's breathing
00:17:05stopped, and some even... turn blue at night, that is, they have such
00:17:09pronounced hypoxia, of course, this is what happens, unfortunately,
00:17:12pronounced hypoxia occurs in a person, so his skin
00:17:16becomes blue, and indeed this is a situation
00:17:20that leads to death, especially if
00:17:23a person, for example, without knowing what his problem is, took
00:17:27a sleeping pill or drank strong alcohol, these
00:17:30substances naturally increase the awakening
00:17:33threshold, and the only defense the body has is to wake up.
00:19:38with the help of the device, that they do not have a question of how to sleep in this
00:19:41the main thing is to start, how to start, it's very
00:19:44easy, that is, the patient puts on a mask, he even falls asleep faster
00:19:48with this mask, well, sometimes there are patients with
00:19:51claustrophobia, who may have a panic attack at that moment, but this
00:19:55is a very small percentage, in fact, the method itself is so
00:19:58safe and so effective, well, what could be simpler
00:20:01than it in sleep, it is fixed with a special
00:20:05cap, uh-huh. helmet and
00:20:07the number of these turns during sleep, it decreases significantly, because
00:20:11these active movements during
00:20:14sleep, they are associated precisely with
00:20:18micro-awakenings, but which arise due to breathing pauses, that is,
00:20:21the body awakens, forces the person to breathe, the more a person tosses and turns in
00:20:25sleep, the healthier the sleep becomes, in principle, yes, in principle, yes, the second
00:20:28method of treating apnea, the second method is now actively
00:20:32developing, we use special mouthguards, that is,
00:20:34these are what we call an orthosis, it
00:20:38is individually selected for
00:20:42the person and pushes the lower jaw forward
00:20:44a little, the person wears this at night with...
00:20:48breathing, and here, if you seal your mouth
00:21:20tightly, then if they get blocked on their
00:21:23way, and they very often get blocked at night,
00:21:27then the person will only get worse, and it is correct
00:21:30to say that it is better to reduce the level of snoring, the volume
00:21:33of snoring, or to eliminate snoring altogether - is to turn the person on their side, that
00:21:37is, so that they do not sleep on their back, but on their side or on their stomach, in the initial
00:21:40stages this is indeed what happens, a person turning on their side
00:21:44or even, so to speak, sleeping on their stomach, on...
00:21:48partially on their side, partially on
00:21:50their stomach, this certainly reduces it, why? Because in
00:21:53a horizontal position on the back, with a low pillow,
00:21:56snoring will be most intense, airway resistance will be
00:22:00maximal, so there will be more snoring, but since
00:22:03this pathology progresses, people can snore
00:22:07just as intensely on their side or stomach as on their back. Look,
00:22:10well, snoring, yes - it is unpleasant
00:22:14in itself for the person and for those next to them, but
00:22:17apnea and snoring lead to cardiovascular
00:22:21diseases, but in general sleep disorders lead to
00:22:24cardiovascular diseases and reduced immunity to
00:22:27various other dysfunctions
00:22:30of the body. I will tell you about an experiment that shows this
00:22:33close connection between sleep disorders
00:22:37and the exacerbation, in particular, of
00:22:39ischemic heart disease and possibly atherosclerosis and
00:22:42stroke. The fact is that there is
00:22:45a peptide in our body called orexin. It is produced
00:22:49in the hypothalamus, in the central part of the brain, its main function is
00:22:52to keep us in an active waking state,
00:22:56so if there is practically none of it, and this happens
00:23:00in people, this leads to narcolepsy, this is that pathology that we haven't talked
00:23:03about yet, one of eighty, but which very much
00:23:07affects the quality of a person's life, because he develops excessive daytime
00:23:11sleepiness, which constantly pursues him
00:23:13throughout the days, so, in addition to the fact that
00:23:17this... This is one of the mechanisms that
00:24:20leads to this, how is sleep related to the immune
00:24:23system? Practically directly, I have actually
00:24:25been telling students for a long time that sleep and immunity are synonyms,
00:24:29generally speaking, that is, the more we sleep, the less we get sick, yes, that's absolutely
00:24:33true, we even have this one very good slide that
00:24:37shows the connection between sleep and immunity, a very interesting
00:24:40experiment, it was conducted even in the pre-Covid era, which is very
00:24:44important, a group of young people aged
00:24:4718 years was taken. One
00:24:50part of this group slept more than 7
00:24:53hours, the other from 6 to 7 hours, the next 5-6
00:24:57hours and less than 5 hours, all were absolutely young, healthy
00:25:01people, all of them were given a suspension
00:25:04of rhinovirus, this is a common cold virus, when we have
00:25:08a runny nose, yes, a common cold, this is a rhinovirus
00:25:11infection, so it turned out that those young people
00:25:14who slept more than 7 hours, only
00:25:1717% got sick. And those who slept less than 5 hours,
00:25:2045%. If we talk in relative percentages, this is
00:25:24a 250% increase in the risk of catching a rhinovirus
00:25:28infection. Is it true that during sleep our DNA
00:25:31also recovers? It certainly recovers both during the day
00:25:35and at night, of course, but
00:25:38predominantly during the night, indeed, why? Because
00:25:41the upper part of the slide here is shown in white,
00:25:45this is day, this is at the top, this is day, yes, here. during the day
00:25:48chromosomes are
00:26:07read and no they are read both day and night, but predominantly, since
00:26:11during the day one needs to, so to speak, react to certain
00:26:15events, yes, accordingly these processes predominantly
00:26:18occur during the day, at night, when there is much less,
00:26:22so to speak, neuronal activity, the mobility of
00:26:26chromosomes increases, there is a certain enzyme.
00:26:29we turn into a zombie like that,
00:27:32yes, that is, we can perform some functions, well, standard
00:27:35household ones, yes, but our creative potential is significantly
00:27:39reduced, yes, we cannot, so to speak, work actively,
00:27:42so one night is all it takes,
00:27:45in connection with which such
00:27:50a state occurs when a person sleeps, but
00:27:53has an absolute feeling that he is not sleeping, this is precisely the question of
00:27:57partial, so to speak, that is, when part of the brain sleeps, when...
00:28:00part does not sleep, and we call this paradoxical
00:28:04insomnia, sometimes a person comes and says: doctor, I have not
00:28:07slept a single night for 15 years, not a single
00:28:11night, we conduct a polysomnographic study
00:28:14in our laboratory, in the clinic,
00:28:18and then we ask, how did you sleep tonight,
00:28:21the woman says: I didn't close my eyes for a single minute, and
00:28:25we look at the polysomnography, she fell asleep in 5 minutes, woke up after
00:28:288 hours, this used to be called sleep misperception, now
00:28:32paradoxical insomnia, the fact is that
00:28:36this phenomenon can be observed relatively often, in some
00:28:39cases this is associated with shallow sleep, that a person can wake
00:28:43up from any, even a slight rustle, on the other
00:28:46hand, we know that when part of the brain
00:28:50during sleep may not be sleeping, there are many examples,
00:28:53sleep talking, for example, during sleep, yes, a person talks,
00:28:57this means that that part of the brain that is responsible for.
00:29:00with 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
00:29:45women need more sleep than men, well, this is actually
00:29:49the case, I think that most likely women are indeed
00:29:52better adapted to sleep deprivation, precisely because
00:29:56of childbirth, pregnancy management, and so on.
00:30:00Because for them it is an absolutely fundamental process,
00:30:04if sleep deprivation occurs in a pregnant woman, then of course
00:30:07it will have a very strong impact on the fetus, so most likely
00:30:11evolutionarily they are indeed better adapted to this,
00:30:15but sleep disorders occur more often in women, especially
00:30:18insomnia, we know, that is, snoring apnea is less common in women until
00:30:22menopause, insomnia is much
00:30:25more common, but men die more often
00:30:28from complications, so yes, that's why we...
00:30:31know, that mortality among
00:30:34men, this publication of 2010
00:30:38showed that practically in four, in
00:30:41situations where with the presence of diabetes, type two
00:30:45diabetes and arterial hypertension, the risk of death increased more than seven
00:30:48times, that is, indeed, men
00:30:51are much more sensitive to sleep disorders, in particular to
00:30:55insomnia, but these data undoubtedly need to be rechecked, because
00:30:59so to speak, the difference is very significant.
00:31:45a situation when there is a sharp change, so
00:31:49night, then night, then day work, if a person, for example,
00:31:52predominantly works night shifts, then it is
00:31:56advisable for him to completely restructure to a nocturnal lifestyle, that is, day and
00:32:00night can be swapped, and this will not be as dangerous as
00:32:03chaotic, than sharp changes, yes, unfortunately, many people cannot
00:32:07do this, because such a work rhythm for
00:32:10people, and the only way, which, so
00:32:13to speak, minimizes...
00:32:45try to align this schedule, to stabilize it as much as possible,
00:32:48I repeat, a sharp change, then
00:32:51night work, then day work - this is the worst situation, and a person
00:32:55can no longer do anything
00:32:58independently, in fact, only either quit
00:33:01this job, yes, that is, either switch only, for example, to night
00:33:05shifts to work, and there are no
00:33:07other options here, if, for example, I sleep 8
00:33:11hours, then I have high sleep efficiency,
00:33:14right? Uh-huh, and if I
00:33:17sleep 8 hours, but I don't get enough sleep, I can still sleep
00:33:2112 hours more, and I would still sleep
00:33:24further, this is how we were talking about sleep deprivation,
00:33:28and what about oversleeping, as it turned out, this is an even worse
00:33:32situation, here we also have one of the slides that shows
00:33:36- the relationship between sleep duration,
00:33:38mortality, and the development of cardiovascular diseases, the so-called
00:33:42J-shaped curve or U-shaped curve,
00:33:45which demonstrates to us that this
00:33:49graph, yes, this graph, is very interesting, that is, we
00:33:52see, again, with a sleep duration of
00:33:55about 6 to 9 hours, mortality
00:33:58is minimal, the risk of cardiovascular disease,
00:34:01stroke, ischemic heart disease is the lowest,
00:34:05with reduced sleep, on the left side of the slide, we see that
00:34:08gradually this risk of mortality
00:34:11and cardiovascular diseases increases, but if we look to the right...
00:35:46So, do I understand correctly that if a
00:35:49person needs to sleep
00:35:52more than 10 hours, then it is worth paying attention to this, to
00:35:56get examined and understand what to look for, where
00:35:59in the body a malfunction occurs, if we are talking about an adult
00:36:02person, then of course, there are no doubts here, because
00:36:06children naturally sleep more depending on age, and an adult
00:36:09person over 10 hours already needs to understand on a permanent basis, because
00:36:13if a person does not get enough sleep... Okay,
00:36:32and let's summarize then, well, we have a person who
00:36:35understands that he has a sleep disorder, he sleeps either too
00:36:38much, or too little, or he always wants to sleep during the day,
00:36:42doesn't get enough sleep, feels bad, what should
00:36:46he do, who should he go to, what should he use to treat himself,
00:36:49is there any kind of roadmap that our
00:36:52person can follow, what should he do, well,
00:36:55first of all, you don't need to immediately run to a specialist, unless
00:36:59it's a situation where the person is really
00:37:02seriously tormented by it, he can use several
00:37:06ways to improve the quality of sleep, first, well, I always
00:37:09usually listed all the various methods, but lately
00:37:13I say that first of all, you need to change your attitude towards
00:37:16sleep, because before there was such a paradigm
00:37:20that was preached by many billionaires, businessmen, and so
00:37:23on, and which said that let's sleep less, we will...
00:37:27work more, earn more, and so on, everything has changed
00:37:31now, all those same businessmen are now saying
00:37:34the opposite, let's get enough sleep, then your creative
00:37:37potential will be at its maximum level, this is indeed
00:37:41true, so first of all, change your attitude towards
00:37:44sleep, and then everything is relatively simple, if we are talking about
00:37:48an adult, then of course, early
00:37:52awakening helps a person
00:37:55fall asleep easier in the evening, 7-9
00:38:04hours, a person can very easily calculate the time
00:38:07for, but if a person wakes up at 5:00 AM and cannot
00:38:11fall asleep, is this a symptom of depression, a sign of depression? No, if
00:38:14he, if he went to bed, for example, at 10 o'clock and slept 7
00:38:18hours, for most people this is normal, absolutely, so don't
00:38:22think that it's related to depression and so on, that's
00:38:25why early awakening,
00:38:57the regulator of our biological clock, which constantly
00:39:01adjusts the hands in our brain,
00:39:04therefore, if a person observes a light
00:39:07regime, then the quality of sleep will be better, undoubtedly,
00:39:11third is the restriction of all
00:39:13caffeine-containing products, coffee, tea,
00:39:16chocolate, restriction of other activating
00:39:20substances, and of course, nicotine, first of all, and alcohol,
00:39:23all this significantly worsens the quality of sleep.
00:39:27Therefore, limiting or minimizing, or completely abandoning
00:39:30this, will often improve a person's quality of life, and if nothing
00:39:34helps, then it makes sense to consult a doctor,
00:39:37a somnologist, yes, yes, well, and physical activity,
00:39:41of course, yes, especially in the first half of the day, it will improve
00:39:44the process of falling asleep, and - diet is also
00:39:48of great importance, because both undereating and overeating will
00:39:51worsen the quality of sleep, if these methods did not help the person, then
00:39:55yes, he should definitely consult a specialist. to solve
00:39:58problems, and not grab for some other sleeping pill.
00:40:02Thank you very much, Alexander, this was the "Sleep in Hand" podcast. With you
00:40:06was Natalia Bekhterova, and we talked about what sleep
00:40:09disorders there are, how to recognize them in yourself, what to
00:40:12do with them, and how to help yourself. Our guest was
00:40:15Alexander Kalinkin, head of the Sleep Medicine Center and leading
00:40:19researcher at the Lomonosov Moscow State University Clinic.
00:40:22Lomonosov.
00:40:48Hello, this is news on air in the studio Sergey
00:40:50Tugushev. Explosions tonight thundered at Ukrainian Armed Forces facilities in
00:40:54the rear areas of Ukraine, strikes are reported on...
00:41:02This is near Kyiv, the target could have been an oil depot that supplies militants with fuel.