ื›ื™ืฆื“ ืœื™ืฉื•ืŸ ื˜ื•ื‘ ื‘ืœื™ืœื” ื‘ืขื•ืœื ืฉืœ ื”ื™ื•ื ืžืœื—ื™ืฅ

ืชื•ื›ืŸ:

ื‘ืžืืžืจ ื–ื”

  • ื”ืคืจืขื•ืช ืฉื™ื ื” ืฉื›ื™ื—ื•ืช ื‘ื™ื•ืชืจ
  • ื˜ื™ืคื™ื ืœื”ืฉื’ืช ืฉื™ื ื” ื˜ื•ื‘ื” ืฉืœ ืœื™ืœื”
  • ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ืžืชื— ื™ื›ื•ืœ ืœื’ื‘ื•ืช ืžื—ื™ืจ ืขืœ ื”ื—ื™ื™ื ืฉืœืš. ื–ื” ื™ื›ื•ืœ ืœื”ืฉืคื™ืข ืขืœ ืื™ื›ื•ืช ื”ืฉื™ื ื” ืฉืœืš ื‘ืฆื•ืจื” ืขืฆื•ืžื”. ื–ื” ืœื ืžืคืชื™ืข ื›ื™ ื›ืžื•ืช ื”ืฉื™ื ื” ืื—ื“ ืžืงื‘ืœ ืžืฉื—ืง ืชืคืงื™ื“ ื—ืฉื•ื‘ ื‘ืงื‘ื™ืขืช ื‘ืจื™ืื•ืชื. ืžืชื— ื™ื›ื•ืœ ืœื”ืฉืคื™ืข ืขืœ ื”ื’ื•ืฃ ืฉืœืš ื‘ืฆื•ืจื” ืฉื‘ื” ื–ื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ืงืฉื” ืœืš ืœื”ื™ืจื’ืข ืื—ืจื™ ื™ื•ื ืขื‘ื•ื“ื” ืงืฉื” ื•ืœืงื‘ืœ ืฉื™ื ื” ื˜ื•ื‘ื”. ื™ื™ืชื›ืŸ ืฉื™ืฉ ืœืš ื‘ืขื™ื” ืœื”ื™ืจื“ื. ื’ื ืื ืืชื” ื ืจื“ื, ืืชื” ืœื ื™ื›ื•ืœ ืœืงื‘ืœ ืฉื™ื ื” ืขืžื•ืงื”. ืœื›ืŸ, ืœืื—ืจ ืฉื’ืจืช ืฉื™ื ื” ื‘ืจื™ืื” ื—ืฉื•ื‘ ืขื‘ื•ืจ ืžื‘ื•ื’ืจื™ื ื•ื™ืœื“ื™ื ืœืฉืžื•ืจ ืขืœ ื”ื‘ืจื™ืื•ืช ื”ื’ื•ืคื ื™ืช ื•ื”ื ืคืฉื™ืช ืฉืœื”ื ืœื‘ื“ื•ืง. ื–ื” ืœื ืจืง ืžืฉืคืจ ืืช ื”ืคืจื•ื“ื•ืงื˜ื™ื‘ื™ื•ืช ืฉืœ ืื—ื“ ืื‘ืœ ื’ื betters ืืช ืื™ื›ื•ืช ื”ื—ื™ื™ื. ืœืคื ื™ ืฉืชื’ืœื” ืื™ืš ืœื™ืฉื•ืŸ ื˜ื•ื‘ ื‘ืœื™ืœื”, ืจืืฉื™ืช, ืœื”ื‘ื™ืŸ ืืช ื”ืคืจืขื•ืช ืฉื™ื ื” ืฉื›ื™ื—ื•ืช ื›ื™ ืื—ื“ ื™ื›ื•ืœ ืœืงื‘ืœ ื‘ื’ืœืœ ื“ืคื•ืก ืฉื™ื ื” ืœื ืกื“ื™ืจ.

ื”ืคืจืขื•ืช ืฉื™ื ื” ืฉื›ื™ื—ื•ืช ื‘ื™ื•ืชืจ

ื”ืคืจืขื•ืช ืฉื™ื ื” ื™ื›ื•ืœ ืœืžื ื•ืข ืžืื“ื ืœื™ืฉื•ืŸ ืจื’ื•ืข ื•ืœื›ืŸ ื™ื›ื•ืœ ืœื”ืฉืคื™ืข ืขืœ ื”ื‘ืจื™ืื•ืช ื”ื›ืœืœื™ืช ืฉืœืš ืขื•ื–ื‘ ืื•ืชืš ืขื™ื™ืฃ ืžื•ืชืฉ ื›ืœ ื”ื™ื•ื. ื”ื ื” ืืจื‘ืขืช ื”ืคืจืขื•ืช ื”ืฉื™ื ื” ื”ื ืคื•ืฆื•ืช ื‘ื™ื•ืชืจ ื”ืžืฉืคื™ืขื•ืช ืขืœ ืื ืฉื™ื.

1. ืฉื™ื ื” Apnea

ื“ื•ื ื ืฉื™ืžื” ื‘ืฉื™ื ื” ื”ื•ื ื”ืคืจืขืช ืฉื™ื ื” ื”ืžืชืจื—ืฉืช ื›ืืฉืจ ื ืฉื™ืžืชื• ืฉืœ ืื“ื ื ืงื˜ืขืช ื‘ื–ืžืŸ ื”ืฉื™ื ื”. ืื ื“ื•ื ื ืฉื™ืžื” ื‘ืฉื™ื ื” ื ืฉืืจ ืœืœื ื˜ื™ืคื•ืœ, ื–ื” ื™ื›ื•ืœ ืœื’ืจื•ื ืœืžื—ืœื•ืช ืœื‘, ืกื•ื›ืจืช, ื•ืขื•ื“ ื‘ืขื™ื•ืช ื”ืงืฉื•ืจื•ืช ืœื‘ืจื™ืื•ืช.

2. Hypersomnia

Hypersomnia ื”ื•ื ืžืฆื‘ ืฉื‘ื• ืื“ื ืžืชืงืฉื” ืœื”ื™ืฉืืจ ืขืจ ื‘ืžื”ืœืš ื”ื™ื•ื. ืื“ื ืขื ืžืฆื‘ ื–ื” ืขืœื•ืœ ืœื”ืจื’ื™ืฉ ืขื™ื™ืฃ ืžื“ื™ ื‘ืžื”ืœืš ื”ื™ื•ื. ื–ื•ื”ื™ ืื—ืช ื”ืกื™ื‘ื•ืช ื”ื’ื“ื•ืœื•ืช ืœืขื™ื™ืคื•ืช ืžื•ืคืจื–ืช, ืื‘ืœ ื ื™ืชืŸ ืœื˜ืคืœ ืขืœ ื™ื“ื™ ื”ืชืืžืช ืœื•ื— ื”ื–ืžื ื™ื ืœื™ืฉื•ืŸ ื”ื™ืžื ืขื•ืช ืืœื›ื•ื”ื•ืœ.

3. ื ืจืงื•ืœืคืกื™ื”

ื‘ืžืฆื‘ ื–ื”, ืื“ื ืžืชืงืฉื” ืœื”ื™ืฉืืจ ืขืจ ื‘ืžืฉืš ื”ื™ื•ื ื’ื ืœืื—ืจ ืฉื ืช ืœื™ืœื” ื˜ื•ื‘ื”. ื–ื” ื ื’ืจื ืขืœ ื™ื“ื™ ื—ื•ืกืจ ืฉืœ ื›ื™ืžื™ืงืœ ื”ื ืงืจื hypocretin ื‘ืžื•ื—. Narcolepsy ืœื ื ื™ืชืŸ ืœืจืคื ืื‘ืœ ืชืจื•ืคื•ืช ื™ื›ื•ืœ ืœื”ืคื—ื™ืช ืืช ื”ื”ืฉืคืขื•ืช.

4. ืชืกืžื•ื ืช ื”ืจื’ืœ ื—ืกืจืช ืžื ื•ื—

ื”ื•ื ืžืื•ืคื™ื™ืŸ ื‘ืฆื•ืจืš ืžืชืžื™ื“ ืœื”ื–ื™ื– ืืช ื”ืจื’ืœื™ื™ื ื‘ื–ืžืŸ ืžื ื•ื—ื”. ื”ืคืจืขื” ื–ื• ืขืœื•ืœื” ืœื”ืฉืคื™ืข ืขืœ ืื™ื›ื•ืช ื”ืฉื™ื ื” ืฉืœืš. ืืชื” ืขื•ืฉื” ืœื”ืชืขื•ืจืจ ืœืขืชื™ื ืงืจื•ื‘ื•ืช ื•ื‘ืกื•ืคื• ืฉืœ ื“ื‘ืจ ื–ื” ืขืฉื•ื™ ืœื”ืฉืคื™ืข ืขืœ ื”ื‘ืจื™ืื•ืช ืฉืœืš.

ื˜ื™ืคื™ื ืœื”ืฉื’ืช ืฉื™ื ื” ื˜ื•ื‘ื” ืฉืœ ืœื™ืœื”

ื‘ืขื•ื“ ืฉืจื•ื‘ื ื• ืกื•ื‘ืœื™ื ืžื”ืคืจืขื•ืช ืฉื™ื ื”, ืงืœ ืœืขื‘ื•ืจ ืœืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื ื•ืœื ืกื•ืช ืœื”ืชืื™ื ืืช ืžื—ื–ื•ืจ ื”ืฉื™ื ื”. ื›ืœ ืงื‘ื•ืฆื•ืช ื”ื’ื™ืœ ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ืฉื™ื ื” ืฉืœื”ื ื‘ื›ืœ ืคืขื ืฉื”ื ืฉืžื• ืืช ื“ืขืชื ืขืœ ื–ื”. ื›ืžื” ืฆืขื“ื™ื ืคืฉื•ื˜ื™ื ื›ื™ ืืชื” ื™ื›ื•ืœ ืœื ืกื•ืช ืœืงื‘ืœ ืœื™ืœื” ื˜ื•ื‘ ืฉืœ ืฉื™ื ื” ืžื•ื–ื›ืจื™ื ืœื”ืœืŸ.

1. ืžืงืœ ืขืœ ืœื•ื— ื–ืžื ื™ื

ื ืกื” ืœืœื›ืช ืœื™ืฉื•ืŸ ื‘ืื•ืชื• ืœื™ืœื” ื›ืœ ืœื™ืœื” ืœื”ืชืขื•ืจืจ ื‘ืื•ืชื• ื–ืžืŸ ื‘ื›ืœ ื™ื•ื. ื–ื” ื™ืขื–ื•ืจ ืœื”ืชืื™ื ืืช ื”ืฉืขื•ืŸ ื”ืคื ื™ืžื™ ืฉืœ ื”ื’ื•ืฃ. ื”ืžื•ื— ืฉืœืš ื™ื”ื™ื” ืœื”ืชืื™ื ืืช ืœื•ื— ื”ื–ืžื ื™ื ื”ื–ื” ื•ื›ืš ืชืงื‘ืœ ืฉื™ื ื” ื ื›ื•ื ื” ืžื“ื™ ื™ื•ื.

2. ืงื— ื ืืค

ืงื— ืชื ื•ืžื” ืื‘ืœ ืœืฉืžื•ืจ ืืช ื–ื” ืžื•ื’ื‘ืœ 15-20 ื“ืงื•ืช. ืœื ืœืงื—ืช ืชื ื•ืžื” ืื—ืจื™ 3 ืื—ืจ ืื—ืจืช ืืชื” ืขืœื•ืœ ืœื”ืชืงืฉื•ืช ืœื”ื™ืจื“ื ื‘ืœื™ืœื”. ื›ืžื• ื›ืŸ, ืชื ื•ืžื•ืช ืคืชืื•ืžื™ื•ืช ืœืœื ื”ื’ื‘ืœื” ื™ื›ื•ืœ ืœื’ืจื•ื ืœืื•ื‘ื“ืŸ ืฉื™ื ื”. ืื– ืœืงื‘ื•ืข ื–ืžืŸ ืœื ืžื ื ื•ืœื”ืชืขื•ืจืจ ื‘ืชื•ืš 20 ื“ืงื•ืช.

3. ืชื’ื™ื“ ืœื ืืœืงื˜ืจื•ื ื™ืงื”

ืชืŸ ื‘ืžืชื ื” ืืช ื”ืฉื™ืžื•ืฉ ืฉืœ ื˜ืœืคื•ื ื™ื ื ื™ื™ื“ื™ื ืื• ืฆืคื™ื™ื” ื‘ื˜ืœื•ื•ื™ื–ื™ื” ืœืคื—ื•ืช 1-2 ืฉืขื•ืช ืœืคื ื™ ื”ืฉื™ื ื”. ืื•ืจ ื›ื—ื•ืœ ื”ื ืคืœื˜ื™ื ืขืœ ื™ื“ื™ ื˜ืœืคื•ื ื™ื ื ื™ื™ื“ื™ื ื•ื’ืื“ื’'ื˜ื™ื ืื—ืจื™ื ื™ื›ื•ืœื™ื ืœื“ื›ื ืืช ื”ื™ื™ืฆื•ืจ ืฉืœ ื”ื•ืจืžื•ืŸ melatonin ื‘ื’ื•ืฃ ืืฉืจ ืžืกื“ื™ืจ ืืช ืžื—ื–ื•ืจื™ ื”ืฉื™ื ื” ืฉืœ ื”ื’ื•ืฃ, ื•ื‘ื›ืš ืœื”ืชืขืกืง ืื™ื›ื•ืช ื”ืฉื™ื ื” ืฉืœืš. ืื–, ืœืคื ื™ ืฉืืชื” ื”ื•ืœืš ืœื™ืฉื•ืŸ, ืœื ืœื”ืฉืชืžืฉ ื‘ื˜ืœืคื•ื ื™ื ืฉืœืš.

4. ื ืกื” ืฉื™ื˜ื•ืช ืฉืžื™ืขื”

ื ืกื” ืœื”ืื–ื™ืŸ ืœืžื•ืกื™ืงื” ืžืจื’ื™ืขื” ืื• ืกืคืจื™ ืื•ื“ื™ื• ืœืคื ื™ ื”ืฉื™ื ื”. ื–ื” ืขืฉื•ื™ ืœืขื–ื•ืจ ืœื’ื•ืฃ ืœื”ื™ืจื’ืข ื•ืœื”ื›ื™ืŸ ืœืš ืœื™ืฉื•ืŸ. ืžื•ืกื™ืงื” ื”ื™ื ืžืื•ื“ ืžืจื’ื™ืขื” ื•ื”ื•ื ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœืš ืœื™ืฉื•ืŸ ืžื”ืจ ื™ื•ืชืจ. ืื– ืœืฉื™ื ืงืฆืช ืžื•ืกื™ืงื” ืื•ืจ ืœื”ื™ืจื’ืข.

5. ืœื”ื’ื‘ื™ืœ ืืช ืฆืจื™ื›ืช ื”ืงืคืื™ืŸ

ืงืคื”, ืชื”, ืžืฉืงืื•ืช ืงื•ืœื”, ื•ื›ื• 'ื”ืžื›ื™ืœื™ื ืงืคืื™ืŸ ื™ื›ื•ืœ ืœื”ืฉืคื™ืข ืขืœ ื“ืคื•ืก ื”ืฉื™ื ื” ืฉืœืš. ื ื™ืงื•ื˜ื™ืŸ ื™ื›ื•ืœ ื’ื ืœืฉืžื•ืจ ืื•ืชืš ืขืจ ื‘ืœื™ืœื”. ืื–, ืœื”ื’ื‘ื™ืœ ืืช ื”ืงืคืื™ืŸ ื•ืืช ืฆืจื™ื›ืช ื ื™ืงื•ื˜ื™ืŸ; ื–ื” ื™ื”ื™ื” ื‘ืจื›ื” ืื ืืชื” ืžื ืกื” ืœืฉืคืจ ืืช ืžื—ื–ื•ืจ ื”ืฉื™ื ื” ืฉืœืš.

6. ืœืื›ื•ืœ ืžื•ืงื“ื

ืœืื—ืจ ืืจื•ื—ืช ืขืจื‘ ืžื•ืงื“ื ื’ื ืžืกื™ื™ืข ื‘ื”ืจื’ืขืช ื”ื’ื•ืฃ. ืื ืืชื ืื•ื›ืœื™ื ืžื–ื•ืŸ ืขืฉื™ืจ ื•ืฉืžื ื•ื ื™ ื‘ืืจื•ื—ืช ื”ืขืจื‘, ื–ื” ื™ื›ื•ืœ ืœื”ืฉืื™ืจ ืื•ืชืš ืขืจ ื‘ืœื™ืœื”. ืœื›ืŸ, ื”ื•ื ื”ืฆื™ืข ืœืš ืœืื›ื•ืœ ืžื–ื•ืŸ ื‘ืจื™ื ื•ืงืœ ืœืคื ื™ ื”ืฉื™ื ื” ื•ืฉื•ืžืจ ืขืœ ืžื–ื•ืŸ ืฉืžื ื•ื ื™ ื•ืจื•ื˜ื‘ ืขืฉื™ืจื™ื ืœืฉืขื•ืช ื”ื‘ื•ืงืจ. ืื ืืชื” ื”ื•ืœืš ืœื™ืฉื•ืŸ ื‘ืฉืขื” 10 ื‘ืœื™ืœื”, ืœื ืกื•ืช ืœืืจื•ื—ืช ืขืจื‘ ืขื“ 7:30 ืื• ืžืงืกื™ืžื•ื ืขื“ 8:00.

7. ืชืจื’ื™ืœ

ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืกื“ื™ืจื” ื™ื›ื•ืœื” ืœืขื–ื•ืจ ืœืš ืœื™ืฉื•ืŸ ื˜ื•ื‘ ื™ื•ืชืจ. ื’ื ืื ืืชื” ืœื ื™ื›ื•ืœ ืœืขืฉื•ืช ืื™ืžื•ืŸ ืงืคื“ื ื™, ืชืจื’ื™ืœ ืื•ืจ, ื›ืžื• ื”ืœื™ื›ื”, ื™ื›ื•ืœ ื’ื ืœืขืฉื•ืช ื”ื‘ื“ืœ ืขืฆื•ื. ืชืจื’ื™ืœ ืœืคื—ื•ืช 30 ื“ืงื•ืช ื‘ื›ืœ ื™ื•ื, ืชื‘ื—ื™ืŸ ื‘ืฉื™ืคื•ืจ ื“ืคื•ืก ื”ืฉื™ื ื” ืฉืœืš.

8. ืงื— ืืžื‘ื˜ื™ื”

ืœื•ืงื— ืžืงืœื—ืช ืœืคื ื™ ื”ืฉื™ื ื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ืื™ื›ื•ืช ื”ืฉื™ื ื” ืฉืœืš ืžื“ื™. ืื ืืชื” ืœื ืจื•ืฆื” ืœืขืฉื•ืช ืืžื‘ื˜ื™ื”, ืืชื” ื™ื›ื•ืœ ืœื”ืฉืจื•ืช ืืช ื”ืจื’ืœื™ื™ื ื‘ืžื™ื ื—ืžื™ื ืœืคื ื™ ื”ืฉื™ื ื”, ื–ื” ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœืš ืœื™ืฉื•ืŸ ื‘ืœื™ืœื”.

9. ืžื“ื™ื˜ืฆื™ื”

ืžื“ื™ื˜ืฆื™ื” ื ืชืคืกืช ื’ื ื›ื›ืœื™ ื™ืขื™ืœ ืœืžืื‘ืง ื‘ื ื“ื•ื“ื™ ืฉื™ื ื”. ืžื“ื™ื˜ืฆื™ื” ื‘ืžืฉืš 5 ื“ืงื•ืช ืœืคื ื™ ืฉืืชื” ื”ื•ืœืš ืœื™ืฉื•ืŸ ื›ื“ื™ ืœื”ื™ืคื˜ืจ ืžื›ืœ ื”ืฆืจื•ืช ืœืฉืžื•ืจ ืื•ืชืš ืขืจ ื‘ืœื™ืœื” ื•ืœื ื•ื— ื”ื™ื˜ื‘.

10. ืชืื•ืจื”

ืฉื™ื ื” ื‘ื—ื•ืฉืš ืžื•ื—ืœื˜ ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœืš ืœื”ื™ืจื“ื ื”ืจื‘ื” ื™ื•ืชืจ ืžื”ืจ. ืฆืžืฆื•ื ื”ืฉื™ืžื•ืฉ ืฉืœ ื”ืื•ืจื•ืช ืœื’ืžืจื™ ื‘ืžื”ืœืš ื”ืœื™ืœื” ื”ื™ื ื“ืจืš ื™ืขื™ืœื” ืžืื•ื“ ืœืฉืžื•ืจ ืขืœ ืฉืขื•ืŸ ื”ื’ื•ืฃ ืฉืœืš.

11. ืœื”ืฉืงื™ืข ืžืฆืขื™ื

ืงื‘ืœืช ืžื–ืจืŸ ื•ื›ืจื™ืช ื˜ื•ื‘ ื’ื ื—ืฉื•ื‘ ืžืื•ื“ ืœื™ืฉื•ืŸ ื‘ืžืฉืš ื–ืžืŸ ืจื‘. ื–ื›ื•ืจ, ืื ืืชื” ื™ืฉืŸ ื‘ืฉืงื˜, ืืชื” ืžืชืขื•ืจืจ ื’ื ื‘ืฉืœื•ื•ื”.

12. ืฉื™ืžื• ืœื‘ ืœืžืฆื‘ ื”ื ืคืฉ ืฉืœื›ื

ื‘ืžืงื•ื ืœืœื›ืช ืœื™ืฉื•ืŸ ืžื•ื“ืื’ ืื• ื›ื•ืขืก, ืœืขืฉื•ืช ืืช ื–ื” ื›ื“ื™ ืœื ืงื•ืช ืืช ื“ืขืชืš ืœื—ืฉื•ื‘ ืขืœ ื“ื‘ืจื™ื ื—ื™ื•ื‘ื™ื™ื ืฉื’ื•ืจืžื™ื ืœืš ืื•ืฉืจ.

13. ืœืฉืชื•ืช ื›ื•ืก ื—ืœื‘ ื—ื

ืฉืชื™ื™ืช ื›ื•ืก ื—ืœื‘ ื—ื ื™ื›ื•ืœื” ืœืขื–ื•ืจ ืœืš ืœื™ืฉื•ืŸ ื˜ื•ื‘ ื™ื•ืชืจ. ืื™ืŸ ืœืฉืชื•ืช ืืœื›ื•ื”ื•ืœ ืœืคื ื™ ื”ืฉื™ื ื”, ืื ืืชื” ืจื•ืฆื” ืžืฉื”ื• ืœืฉืชื•ืช, ืœื ืกื•ืช ื—ืœื‘ ื—ื.

14. ืœื—ืฉื•ืฃ ืืช ืขืฆืžืš ื‘ืื•ืจ ื˜ื‘ืขื™

ืœื—ืฉื•ืฃ ืืช ืขืฆืžืš ื‘ืื•ืจ ื˜ื‘ืขื™ ื‘ื”ื™ืจ ื‘ื‘ื•ืงืจ. ื–ื” ื™ื›ื•ืœ ืœื”ื’ื“ื™ืœ ืืช ืžืฉืš ื”ืฉื™ื ื” ืฉืœืš.

ืชื›ื ื™ืช ื‘

ืœื”ื™ืฉืืจ ื‘ืžื™ื˜ื” ืฉืœืš ืขืจ ืœื ื™ืขื–ื•ืจ. ืื ืืชื” ืœื ืžืฆืœื™ื— ืœื”ื™ืจื“ื ื‘ืชื•ืš 30 ื“ืงื•ืช, ืœืงืจื•ื ืžืฉื”ื• ืื• ืœื ืกื•ืช ืชืจื’ื™ืœื™ ื ืฉื™ืžื”. ื–ื” ื™ืขื–ื•ืจ ืœืš ืœื™ืฉื•ืŸ ื”ืจื‘ื” ื™ื•ืชืจ ืžื”ืจ.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื›ืืฉืจ ืžื“ื•ื‘ืจ ื‘ื”ืคืจืขื•ืช ืฉื™ื ื”, ืœืื ืฉื™ื ื™ืฉ ืžืกืคืจ ืขืฆื•ื ืฉืœ ืฉืืœื•ืช ืœื”ื™ื•ืช ื–ื” ืขื‘ื•ืจ ืขืฆืžื ืื• ืขื‘ื•ืจ ื™ืœื“ื™ื”ื. ื›ืืŸ ืขื ื™ื ื• ืขืœ ื—ืœืง ืžื”ืฉืืœื•ืช ื”ื ืคื•ืฆื•ืช ื”ืงืฉื•ืจื•ืช ืœืฉื™ื ื”.

1. ื›ืžื” ืฉืขื•ืช ืฉื™ื ื” ืžื•ืžืœืฆื•ืช ืœื™ืœื“ื™ื ื•ืœืžื‘ื•ื’ืจื™ื?

ืขื›ืฉื™ื• ืืชื” ื—ื™ื™ื‘ ืœื”ื™ื•ืช ืžื•ื“ืข ืœื›ืš ื‘ื™ืฆื•ืข ืฉื™ื ื” ืขื“ื™ืคื•ืช ื—ืฉื•ื‘ ืžืื•ื“ ื™ืฉ ื—ื™ื™ื ื‘ืจื™ืื™ื. ืื‘ืœ, ืžืขื˜ื™ื ืžืื™ืชื ื• ื‘ืืžืช ืœืขืฉื•ืช ืืช ืฉืขื•ืช ื”ืฉื™ื ื” ื”ื ื“ืจืฉื•ืช ืขื“ื™ืคื•ืช. ืขืœ ืคื™ "ื”ืงืจืŸ ื”ืœืื•ืžื™ืช ืœืฉื™ื ื”", ืœื›ืœ ืื“ื ื‘ืงื‘ื•ืฆื•ืช ื’ื™ืœ ืฉื•ื ื•ืช ื™ืฉ ื“ืจื™ืฉื•ืช ืฉื™ื ื” ืฉื•ื ื•ืช. ื—ืกืจ ืขืœ 30 ืื• 60 ื“ืงื•ืช ืฉืœ ืฉื™ื ื” ื™ื›ื•ืœ ืœืขืฉื•ืช ื”ื‘ื“ืœ ืขืฆื•ื. ืœื›ืŸ, ื—ืฉื•ื‘ ืžืื•ื“ ืœื“ืขืช ื‘ื“ื™ื•ืง ื›ืžื” ืœื™ืฉื•ืŸ ืื—ื“ ื“ื•ืจืฉ. ื”ืžื—ืงืจ ืฉืœื”ื ืžืกืคืจ ืœื ื• ื›ืžื” ืื ืฉื™ื ื™ืฉื ื™ื ื‘ื ื™ ื’ื™ืœืื™ื ืฉื•ื ื™ื ืฆืจื™ื›ื™ื:

  • ื™ื™ืœื•ื“ (0-3 ื—ื•ื“ืฉื™ื ): 14-17 ืฉืขื•ืช ื‘ื›ืœ ื™ื•ื
  • ืชื™ื ื•ืงื•ืช (4-11 ื—ื•ื“ืฉื™ื): 12-15 ืฉืขื•ืช ื‘ื›ืœ ื™ื•ื
  • ืคืขื•ื˜ื•ืช (1-2 ืฉื ื™ื): 11-14 ืฉืขื•ืช ื‘ื›ืœ ื™ื•ื
  • ืœื’ื™ืœ ื”ืจืš (3-5 ืฉื ื™ื): 10-13 ืฉืขื•ืช ื‘ื›ืœ ื™ื•ื
  • ื™ืœื“ื™ื ื‘ื’ื™ืœ ื‘ื™ืช ื”ืกืคืจ (6-13 ืฉื ื™ื): 9-11 ืฉืขื•ืช ื‘ื›ืœ ื™ื•ื
  • ื‘ื ื™ ื ื•ืขืจ (14-17 ืฉื ื™ื): 8-10 ืฉืขื•ืช ื‘ื›ืœ ื™ื•ื
  • ืžื‘ื•ื’ืจื™ื ืฆืขื™ืจื™ื (18-25 ืฉื ื™ื): 7-9 ืฉืขื•ืช ื›ืœ ื™ื•ื
  • ืžื‘ื•ื’ืจื™ื (26-64 ืฉื ื™ื): 7-9 ืฉืขื•ืช ื›ืœ ื™ื•ื
  • ืžื‘ื•ื’ืจื™ื (65+): 7-8 ืฉืขื•ืช ื›ืœ ื™ื•ื

2. ืžื” ื™ืงืจื” ืื ืœื ื ืงื‘ืœ ืฉื™ื ื” ื ื›ื•ื ื”?

ื—ื•ืกืจ ืฉื™ื ื” ื™ื›ื•ืœ ืœื”ื•ื‘ื™ืœ ืœื”ืฉืžื ืช ื™ืชืจ, ืœื—ืฅ ื“ื ื’ื‘ื•ื”, ืกื•ื›ืจืช, ืžื—ืœื•ืช ื ืคืฉ, ื•ืืคื™ืœื• ืžื—ืœื•ืช ืœื‘. ืœืคื™ื›ืš, ื—ืฉื•ื‘ ื™ืฉ ืœื•ื— ื–ืžื ื™ื ืœื™ืฉื•ืŸ ืžื’ื™ืœ ืฆืขื™ืจ. ื›ื™ื•ื, ื™ืœื“ื™ื ืจื‘ื™ื ืžืชืงืฉื™ื ืœื™ืฉื•ืŸ. ื›ืืฉืจ ื”ื ื’ื“ืœื™ื, ื”ืฉื™ื ื” ืฉืœื”ื ืžื•ืฉืคืข ืžืกื™ื‘ื•ืช ืฉื•ื ื•ืช ื›ืžื• ืžืชื— ื‘ื‘ื™ืช ื”ืกืคืจ, ื™ืชืจ ืขืœ ืฉื™ืžื•ืฉ ื‘ืžื›ืฉื™ืจื™ื ืืœืงื˜ืจื•ื ื™ื™ื ื•ื›ื• 'ืœื›ืŸ, ื”ื“ืจืš ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืœื•ื•ื“ื ืฉื”ื ืœื ืœืื‘ื“ ืืช ืฉื ืชื ืžื’ื™ืœ ืฆืขื™ืจ ื”ื™ื ืœื”ืฉื™ื’ ืื•ืชื ืจื’ื™ืœื™ื ืœืœื•ื— ื–ืžื ื™ื ืœืฉื™ื ื”.

3. ื”ืื ืฉื™ื ื” ืจืข ืขื‘ื•ืจ ื”ื‘ืจื™ืื•ืช ืฉืœื™?

ื–ื• ื’ื ืฉืืœื” ื ืคื•ืฆื” ืขืœ ื™ื“ื™ ืจื‘ื™ื. ืืžื ื ื™ื“ื•ืข ื›ื™ ืฉื™ื ื” ืคื—ื•ืช ื™ื›ื•ืœ ืœื’ืจื•ื ืœื‘ืขื™ื•ืช, ืฉื™ื ื” ื™ื•ืชืจ ื™ื›ื•ืœ ื’ื ืœื™ืฆื•ืจ ื‘ืขื™ื•ืช ืจื‘ื•ืช. ื™ืฉื ื ืื ืฉื™ื ื”ืกื•ื‘ืœื™ื hypersomnia. ื”ืžืฆื‘ ื™ื›ื•ืœ ืœื’ืจื•ื ืœืื ืฉื™ื ืœื—ื•ืฉ ืขื™ื™ืคื•ืช ืงื™ืฆื•ื ื™ืช. Oversleeping ื™ื›ื•ืœ ืœื”ื•ื‘ื™ืœ ืœื‘ืขื™ื•ืช ื”ื‘ืื•ืช ืฉื”ื•ื–ื›ืจื• ืœื”ืœืŸ:

  • ื”ืฉืžื ื”
  • ื›ืื‘ื™ ืจืืฉ
  • ื“ื™ื›ืื•ืŸ
  • ืžื—ืœื•ืช ืœื‘
  • ืกื•ื›ืจืช

4. ืžื” ื”ื”ื‘ื“ืœ ื‘ื™ืŸ ืฉื™ื ื” ืขืžื•ืงื” ื•ืขืžื•ืงื”?

ืฉื™ื ื” ืขืžื•ืงื” ื”ื™ื ื‘ืขืฆื ื”ื‘ืžื” ืืฉืจ ืžื’ื™ืข ื‘ื›ืœ ืžืงื•ื ื‘ื™ืŸ 30 ืœ 45 ื“ืงื•ืช ืฉืœ ืœื”ื™ืจื“ื. ื–ื” ื‘ืฉืœื‘ ื–ื” ื›ื™ ื”ื’ื•ืฃ ืžืจืคื ืืช ืขืฆืžื•, ื•ื‘ื›ืš ืขื•ืฉื” ืืช ื–ื” ื—ืฉื•ื‘. ืฉื™ื ื” ืขืžื•ืงื” ื‘ื“ืจืš ื›ืœืœ ื ืžืฉืš 1-2 ืฉืขื•ืช, ื•ืื™ืŸ ื—ืœื•ืžื•ืช ืœื”ืชืจื—ืฉ ื‘ืฉืœื‘ ื–ื”.

ืฉื™ื ื” ืงืœื” ื”ื™ื ื”ื‘ืžื” ื›ืืฉืจ ืืชื” ื™ืฉืŸ ืื‘ืœ ื™ื›ื•ืœ ืœื”ืชืขื•ืจืจ ื‘ืงืœื•ืช. ื–ื” ืžืฉื”ื• ืฉื”ื’ื•ืฃ ื—ื•ื•ื” ื‘ืžืฉืš ื™ื•ืชืจ ืžืžื—ืฆื™ืช ื”ืœื™ืœื”. ืฉืœื‘ ื–ื” ื”ื•ื ืฉื‘ื• ื”ืžื˜ื‘ื•ืœื™ื–ื ืฉืœ ื”ื’ื•ืฃ ืžืกื“ื™ืจ ืืช ืขืฆืžื• ื•ืžืขื‘ื“ ื–ื™ื›ืจื•ื ื•ืช ื•ืจื’ืฉื•ืช.

ื’ื ืื•ืจ ื•ื’ื ืฉื™ื ื” ืขืžื•ืงื” ื ื—ื•ืฆื™ื ื›ืžื• ื”ื’ื•ืฃ ืžืจืคื ืืช ืขืฆืžื• ื‘ืžื”ืœืš ืฉืœื‘ื™ื ืืœื” ื•ืื ืืชื” ืžืงื‘ืœ ืืช ื›ืžื•ืช ื”ื ื“ืจืฉืช ืฉืœ ืฉื™ื ื” ื›ืœ ื™ื•ื, ื”ื’ื•ืฃ ืฉืœืš ื™ื”ื™ื” ื‘ืจื™ื ื™ื•ืชืจ ื‘ื›ื•ืฉืจ.

ื‘ืกืš ื”ื›ืœ ื‘ื“ื™ื•ืง ื›ืžื• ื“ื™ืื˜ื” ื•ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช, ืฉื ืช ืœื™ืœื” ื˜ื•ื‘ื” ื”ื™ื ื—ื™ื•ื ื™ืช ืœื‘ืจื™ืื•ืช ื”ื ืคืฉ ื•ื”ื ืคืฉ. ื›ื›ืœ ืฉืื ื• ืžืชื‘ื’ืจื™ื, ื–ื” ืžืชืงืฉื” ืœื”ื™ืจื“ื ื•ืœื”ื™ืฉืืจ ืœื™ืฉื•ืŸ. ืžื•ืžืœืฅ ืœืš ืœืขืงื•ื‘ ืื—ืจ ืœื•ื— ื”ื–ืžื ื™ื ืฉืœ ืฉื™ื ื” ื ื›ื•ื ื”. ืื ืืชื” ืขื•ืงื‘ ืื—ืจ ืœื•ื— ื–ืžื ื™ื ืœืฉื™ื ื” ืžื’ื™ืœ ืฆืขื™ืจ, ื”ื’ื•ืฃ ืฉืœืš ืžืกืชื’ืœ ืœืœื•ื— ื”ื–ืžื ื™ื ื”ื–ื”. ื ืคื™ืœื” ืงืฆืจื” ืฉืœ ืฉื™ื ื” ืœื ื™ื›ื•ืœ ืจืง ืœื”ืฉืคื™ืข ืขืœ ื”ื‘ืจื™ืื•ืช ืฉืœืš, ืื‘ืœ ื™ื›ื•ืœ ื’ื ืœืงื—ืช ืื’ืจื” ืขืœ ื”ืคืจื•ื“ื•ืงื˜ื™ื‘ื™ื•ืช ืœืื•ืจืš ื›ืœ ื”ื™ื•ื. ืื–, ืื ืืชื ืžืขื•ื ื™ื™ื ื™ื ืฉืœืš ืœืจื•ื•ื—ื” ืื– ืœืขืฉื•ืช ืฉื™ื ื” ื‘ืจืืฉ ืกื“ืจ ื”ืขื“ื™ืคื•ื™ื•ืช ืฉืœืš!

ืœืžืืžืจ ื”ืงื•ื“ื ืœืžืืžืจ ื”ื‘ื

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