but no one has succeeded, we are standing, we are reviving the mariupol theater ukraine manages to preserve its culture, we will preserve it for ourselves, we will leave it for ages, the blitzkrieg of the russians in the north was the first one we encountered, it was a reconnaissance that failed thanks to such fearless soldiers. his unit took part in the heroic defense and liberation of the sumy region and gave the muscovites a lot of trouble . glory to heroes glory to ukraine

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new microdistrict of the capital. under the sounds of aerial shots, we risk the russian occupiers hit the kyiv tv tower with rockets. it is necessary to hear we are uniting one hundred percent unification of the people it was thanks to ukrainian journalists that ukrainians are winning we are one day closer to victory marathon united news united news united news together we are the strength united news look further always with you glory to ukraine national telethon united news ua together speak with one picture, the 106th day of the relay is being taken over

by social media, andrii dekhtyarenko works with you, the leading national tv channels have united in order to quickly provide the viewer with proven information about the russian-ukrainian war already now the whole country can watch for free on satellite tv channels the first rada 1+1 ukraine ictv inter also the broadcast of the telethon is open and available online on the platforms whose names you now see on your screens, as well as on youtube and channel websites of the participants of the marathon and the action of the online radio radio player.ua, each embroidered piece is a symbol of the indomitability and revival of ukraine, we will heal our councils, we will decorate the scars with flowers, the ukrainian destiny will blossom again, like poppies in the field ukraine embroidered rebirth strong unbreakable free what is

normal to feel during war in addition to fatigue anxiety or stress it is also memory lapses insomnia or vice versa sleepiness lack of appetite or constant hunger anxiety disorders are the most common type of mental disorders they can significantly disrupt functioning in various areas of life share methods and practices that will help you fall asleep soundly at last. we asked oleg chaban, these are psychotherapists. he is now in touch with us, oleg. lately, we've been talking more about how we can positively influence sleep. but many people now have constant air anxiety, because of concern for their loved ones or for their own health. now the most common - the most common is anxiety. here's what to do in order to reduce anxiety and quality to improve sleep i congratulate you, you really said

absolutely correctly what we doctors and scientists observe, because i am also engaged in science and treat patients , and it is really alarming that panic side disorders have increased, but a separate phenomenon of anxiety manifestations - this is also the fear of the manifestation of anxiety, fear is a sleep disorder, in fact, sleep disorders are practically present in 99% of patients whom i consult every day, treat, and so on . we are all not just in a stressful situation, but in a distressed situation, you are in a stressful situation, it is much worse, this and the stress for which we cannot be ready, a small preamble, foreword, everyone knows that sleep is necessary, but only a few people know why sleep is needed, word the brain rests in sleep, it disappeared back in the 50s,

scientists proved that the brain performs super complex things during sleep, including ensuring vital activities for the next day, and it never rests for you. there will be such a small discovery for you purely neurophysiologically that during sleep the brain decreases in volumes due to synoptic slits, this is the contact of one nerve cell with others , they touch through the so-called synapses, this slit is reduced, the slit is very small microns , but you can imagine billions of trillions of cells and the brain really begins to shrink and thus provides washing and cleansing oneself from food during sleep something happens that i never think about sorry in order to forget the unpleasant events of today you need to sleep well at night

because everyone is good the sun says at the same time, well, i know what kind of schoolchildren and students that you have to follow the lecture somehow, and it is precisely during sleep that is absolutely correct. now turn the situation around, in order to forget something bad, you must also get a good night's sleep. because during the deep phase of sleep, the so-called www phase there is an erasure of negative emotions and events for the next day are evaluated not from the position of only emotions, but from the position of the mind, what to do, not how to be afraid, they remember these well, this expression, what should be done with this problem, sleep over, why sleep over, not because a brilliant solution will come like her the emotional intensity will simply decrease, you will reduce the interweaving of those emotions that prevent you from taking the right action so sleep is necessary, super sleep is what i called it just a few important points why

do you need to restore sleep in this situation, it is there we are still going, let’s go back. we are living. in fact, it is clear that sleep is necessary, but what to do if you can’t sleep. it is precisely because of this load, because of this anxiety, that i am moving on to the second part, which is called how to sleep well during the war, both for you and for yourself and for all your loved ones. patients highlights a few key points a key point a safe place for our brain even if we think we are not worried now we are not worried because the number of bombardment rocket attacks has decreased or we have moved to another area or even went to europe and so on, it seems physically we relaxed in the brain, it doesn’t trust it, it still works according to the principle, and maybe something

will happen. maybe i don’t fully appreciate that’s why the word safe place becomes key in a situation when you are in ukraine, especially under shelling, this is usually a safe place, topics where there is a storage, where there is a basement, a bomb shelter, a subway, where there are no signs of ideas, people who are in relative peace are demonstrated. we are the hetman of sleep all our lives. who lived how long? someone 10 years, someone 60 years, but we adjusted the rhythm of sleep, when to go to sleep, it is very important now when the rhythm of sleep is disturbed, work is disturbed, relationships are disturbed, you are on the road, it is still necessary to return to the usual rhythm of sleep, then when you go to sleep is the reflex that we have developed for years, and it is even genetically embedded with darkness, we reduce activity , temperature, reduce the frequency of breathing, and so on, we need to return it back. so, the second key point,

ugh, it is super important to be warm and this was important especially in february, when all this trouble called open war began, it is important that our body reacts to the cold, so-called stress sound , log junction well, when it shakes, everyone knows how it throws you again when you are worried, but you remember exactly the same way that when you are cold. you are shaking like that. therefore, in order for the body to relax and enter the transfer state, it is important that it is warmed up but not overheated, because then nightmares will follow . i have a question for you. the number of sounds, therefore, use earplugs , use those rooms where there is no barking, banging, no banging, no noise, and so on. another important point that has never been thought of before is the so-called

light pollution. this term appeared even before the war. scientists began to say that there is too much light even in us with our eyes closed. therefore , sound sleep is the production of a certain substance . alpine people produce such a part of the brain that produces melatonin. brain only when there is complete darkness night time lamp street lanterns ah ah a flower masking mode and i noticed that it became better for you to sleep, there was much more browsing of computers, gadgets, and so on,

it is not much different at all, now in general, we are talking what probably after it, i wanted to ask what you think, whether it is necessary before going to bed ah, give up the news, so to speak, which is unfortunately very disturbing, very disturbing, very sad news, this is us, we all know about it, we all understand why . start doing before going to bed from 7 and 8 p.m. when it starts to get dark and what you need to do is psychohygiene and stop, not what to reduce, just stop the flow of information. believe me, we are talking about negative emotions, scary emotions, scary pictures, but the flow of information is any information where we can to fantasize anything up to the point that good information and i have an anxious expectation that it is possible

that it is not so, so it is better to stop any information from televisions from gadgets from computers from anything, not only that we are now talking about technologies and techniques that they excite the eye because the screen is necessarily a spectrum of blue light, even if you look at a green picture, it is still based on blue light. and the brain does not distinguish what you evaluate. it received a portion of blue light for excitement in the morning for toning a you speak to him with 1 document, the brain says no, i received something that truthfully says that it is already early, so turn off, disappear this information and in general any television that will even show this and there is sleep hygiene is very important i continue my idea about what is very important and not to eat at night because ah, is this new for you or not, that the intestine is

our second second nervous system, there are 100 million neurons and it is there that something called serotonin is synthesized, well, you have definitely heard this word. the novel of happiness and joy, but it reminds that sirotanin in melatonin will be synthesized in the pineal gland in the brain. melatonin, which i have already said is a sleep hormone , so the amount of serotonin in the intestine should reach at least 10% of the brain. and this food is food that is created from it, the same serotonin will be created, for example, food with l-tryptophan, so eat it is necessary, but not to overeat, the intestines, which are disturbed at night, will only give out disruptions in your sleep and nightmares , so have a snack before seven o'clock and no later, it is important for a good sleep, plant-based preparations, please valerian sleeping pills short-acting - this is normal, and it can be used by anyone. it is only necessary. if we speak for children, there are also certain

cautions . someone, someone who is next to you, and it doesn't have to be there, grandparents or someone else, even about those animals that are near you, if you switch to others, we relieve tension from ourselves, this is an important moment. you wanted i asked to say something and you already answered that in this way we relieve tension from ourselves, it gives some kind of emotional release, which is necessary for our mental health, it is absolutely true, it gives emotional release and we, by switching, distract ourselves from our own exciting emotions, which are mainly based on anxiety. thank you very much, sir olezhe well, let 's summarize briefly, because unfortunately we have time to move on, uh, during our broadcast , i'm a little happy in order to draw conclusions

, please, i've already said what physical things are important to ensure your positive emotions, for example, white noise in the form of calm music, it is important to perform some ritual actions if you believe, read a prayer, if you are a non-believer, find yourself some very simple thing that really works in the form of a ritual well, i liked it, maybe you know and should know ivan malkovich is beautiful the poem is called with an angel on the shoulder or an old world ballad it is very rhythmic and if you read it every evening you will find something follow these rhythms they are exactly the same you need sleep, even in order to fall asleep quickly , even a reflex action. you don't want to yawn, but yawn a few times and you will feel that your brain goes into a different state. right now, i wanted

to yawn after you said that. thank you very much , oleg . unfortunately, he has problems with sleep and read a lot of different literature on this subject. i heard new important and interesting advice from you. thank you, it was oleg chaban , the psychotherapist talked about how even during the war we could sleep peacefully and everyone too i wish you to have no problems anya with sleep anya life in general we will be back in a few minutes odessa can sleep calmly as long as she is protected by our soldiers she will not mix their new planes at all meet dmytro tomylovka two bombers thanks to the falcon district i launched a rocket race flew after him shot down the latest russian fighter jet , we can take them down even in lviv, saved 25 crew members, for which he received an award from the president, victory is with us, with us, right, glory to the

heroes, glory to ukraine, is it possible to have a healthy sleep under wartime, in order to answer this question , we are adding olga maslova to the broadcast, she is also a candidate of biological sciences and co-author of the book when i finally spit out what to do if i can't fall asleep because of anxious thoughts and fears . so , the question for you was discussed with the previous experts about what you need to do to fall asleep. but in general, what should you do, how should you behave during this 24 -hour period so that sleep is healthy, a very valid remark. thank you for this question, because it is about how to behave exactly during the day before going to sleep is said just a little, unfortunately, and the problem is that it is important for our brain to have, so to speak, three phases of the day, eh, the

first phase must be accompanied by bright, cold lighting, as conventionally as we see it on a good sunny day in the morning the second phase of the day should be accompanied by the lighting of dimmer, warmer shades that are very easy to simulate if you remember what the sunset looks like in some beautiful place where you are making the furnace and so on, and the third phase of the day should be completely devoid of lighting, i.e. it must be dark and dark must be without darkness, i.e. it must be completely dark, and this is important because our eyes perceive all changes in lighting, changes do not affect the lighting, but through the retina and the cells that perceive this information work even when the eyes are closed, which means that in order to make ourselves completely dark at night, we need to mechanically cover our eyes, we need to

use a mask or, if you are somewhere in a bomb shelter, some kind of scarf, anything, but to make ourselves completely dark for a certain number of hours, but about that there is a lot of talk about the fact that in the morning there should be bright, cold lighting and in the evening it is darker and warmer, sometimes they forget and people who face insomnia very often forget about this preparation factor during the day, that is, they can, for example, just sit all day with the same office lighting or vice versa all day to be in some dimly lit room again. unfortunately, nowadays these are basements of some kind of bomb shelter where some light bulb flickers in the corner and there is hardly any lighting, so it is very important if there is a favorable security situation for this, somehow still go out into the light during the day, receive these rays of the sun on your retina and, on the contrary, create complete darkness for yourself at night, well, nevertheless, i am sure that unfortunately now, due to the conditions of the war,

many people will still have sleep disorders , they say however, we talked to a psychologist, a psychotherapist there, and he said that the vast majority of almost 99% of his patients are people with sleep disorders . and what’s next? it’s this uh, it’s probably a lack. well, it accumulates. what’s wrong with our brain? what’s wrong with ours? behavior becomes after a few months after years after we have constant problems with sleep and how after that we will talk about how to avoid this but what will happen if we neglect to neglect various rules well here the point is that you need to keep several points in mind all the time head , when we talk about it, the first thing is that it is really a war and that what is happening to us now is such a large-scale and very influential on our psyche on our zak a phenomenon that, unfortunately, can even say insufficiently researched because all cool

modern studies of the psyche, studies of the activity of the brain, after all, they were done either in peaceful conditions or with some kind of experimental design, more uh, so complex. features that make us perceive these circumstances very differently, that's why we can see that one person puts in so much effort and works for five and says that she doesn't even want to sleep and everything is like that, but she is very attached to another man on the contrary, she feels very depressed and needs sleep more than in peacetime. she is ashamed because of this. she thinks that something is wrong with me, why do i need more sleep now? why is there a problem at

all? everything is ok with me, as it was, and it is. the fourth category of people will be those people who are in some extreme conditions, for example, they serve in the armed forces and they themselves cause sleep disturbances. these are tasks that do not coincide with biological ones. rhythms, to put it mildly, and this is a separate topic that we can talk about, and when talking about each of the e-e categories of people and each of these individual options, we have to give different advice . will work for the family, but i don't know if luckily man is very simple, and the sun is also very complicated, a process that is still being researched and there is no universal recipe, but what would i advise based on the scientific background that is known to us today because it is still necessary to understand the general the regularities of how biological rhythm works, how sleep works, that is, what is important, what is necessary, that it

should be dark again at night, and that sleep should be 7-9 hours a day, plus or minus, depending on the season, there is less in the summer, more in the winter, what there should be this entire light environment during the day , respectively, and so on, and the second is to examine your individual characteristics, that is, the first is general patterns, the second is individual characteristics and find some that work for you, because here, if you have already spoken with the psychologist probably touched on the topic of who it is for, their own understanding of comfort, their own understanding of good permanence, do you consider a separate category for military personnel who are currently on the front lines? a lot of problems, unfortunately, unfortunately well, i always make such a bitter joke about the fact that the

advice that can be given to them, i would still not give it to shiroky in general, because they can also be civilians, is not very correct used, to put it mildly, but in general, if there is such an opportunity, for example, for leaders in units of commanders, e-e, to choose people who perform certain tasks, then pay attention to the chronotype of these people and pay attention to e-e, such moments are intuitive , as always, the verb is i'm talking about larks and owls. i'm always very careful. i'm also talking about this because it's not only larks and owls. again, it's a spectrum. there are many variations. let's say bright evening and bright morning ones are just the most noticeable. but there are also many intermediate transitions types and that's a spoiler. just to perform a variety of such tasks in a non-typical time, i

also very carefully say that it is better to take people who are on the transitional spectrum of phenotype variants in this spectrum, because they adapt more easily to all kinds of inadequate variants, so that is, yes, i understood when a person is decided by the military commissariat where he should go to which troops should be asked when you wake up when you like to fall asleep it is probably also important well, ideally you should not even ask that just let him pass the test on the chronotype that we have in the book when i finally fall asleep there is written in detail, but in general, this is a topic that personally interests me a lot. i would really like to have more contacts with the military on this topic, because it seems to me that it is possible to optimize those processes that are done with less harm just repeating to establish contact also through our journalists, public journalists who are working right now, even at such a late hour, in order

to provide you with the most current news, i also wanted to ask ms. olga, candidate of biological sciences there is such a thing as burnout. ukrainians often complain that they are burning out right now during the war . what are the biological aspects of this problem, and how can ukrainians also fight burnout, which in turn prevents us from sleeping normally? yes, burnout is like that too. a complex problem from the point of view of neurobiology and such cellular mechanisms, we can say that sometimes in our brain some neurochemical pathways simply stop working in the mode in which they worked before and cannot purely physically perform the functions that we want from them they don't have that fire, that's why we call it burnout and we can't crave

to want something, even if it hurts, it doesn't sound normal because it's a protective reaction if we didn't burn out then we burned out, and it would have been possible to be fatal. but burnout is a beacon for us that it is worth slowing down a little , it is worth handing over the watch, perhaps handing over your tasks to someone for a certain period, taking a break and then coming back with an even more active intensity than just reach the very final stage when you simply cannot do anything. we thank olya and all our viewers .