such topics about sleep disturbances because sleep is a strategic weapon we need shells we need weapons but sleep is also a strategic weapon in second place if possible to win the war and win uh this is a matter of national security so we knew it already starting with the anti-terrorist operation military events were already uh communication with cyborgs who protected donetsk airport we already knew and were preparing shared this information with the ministry of defense with military personnel, but i see that a number of unresolved issues are piling up military medical somnology is not solved by science, we are a unique country, now we have a war, a big trouble, but what allows us to endure all this and how to get out of this situation, and from my own experience, i already have experience working with military personnel during the war, with civilians, with immigrants, the queue is long hmm

self-motivation is high self-motivation to survive to fight and fix your dream with the germans now we are developing a new questionnaire, a survey specifically for ukraine to identify risk factors that influence it is clear the war here is definitely a lot of trouble a lot problems, but i want to find additional solutions, a feature, specific, individual for every ukrainian, whether you are a military serviceman, a civilian or an immigrant, here we are now engaged in history, a questionnaire, we communicate with germans, moreover, we have applied to join the european association of sleep medicine , our ukrainian association of medicine has been working for more than 15 years experience accumulated on his own and there are original methods and research and communication with patients, as well as peculiar ukrainian recommendations for getting out of such a situation we are a unique nation. we must wonder

why we have such high resilience, combat capacity, work capacity, that's why we are on the job, there are thoughts already preparing an article. right now, it coincides with the military journal of military medicine. in front of them with the armed forces of ukraine, but we must not forget that there are also psychological support groups, there are doctors who work on the front lines, who should also be paid attention to, who should also be contacted help, because no one has canceled the burnout syndrome, and they must be able to work. they must be an example of help, especially psychological support groups. they also need to rest and sleep. let 's return to the main indicators. this is a sleep culture, a lifestyle modification, no matter what. the discipline of sleep, no one canceled the rule, the secret

to a long life is 7-8 hours of sleep, i understand the war, the anxiety, the storage, but there is even experience of contacts with patients who are in the storage they made a comfortable place for themselves and regardless of that they slept well and got enough sleep. there are facts about military personnel who, regardless of the fact that they are being bombarded on the front lines, they still alternately allow themselves to sleep. someone is on the front line, someone is on guard duty. of large armies, that is, the same army of genghis khan, the same napoleon. they always led the generals worried about that, for that they implemented a full-fledged healthy sleep before the battle , the soldier must be slept in the same way and as and surgeons, for example, in america, in europe, during combat events, eh, strict control was

assigned to surgeons who operate on the front lines in hospitals, eh, yuri, we don’t have much time, in fact, let’s be a little more concise and answer clearly, look at me at the beginning of the program, she said that there are different sleep disorders and you know about them, of course, as a sleep specialist, it is deprivation, insomnia, hypersomnia, sleep disorders, which are the most common now, these are the disorders that are observed in ukrainians, first of all, 85% of military personnel have insomnia and also breathing disorders during sleep, snoring and falling asleep 85% of servicemen are a proven figure by american somnology, and we also see it, we meet breathing disorders during sleep, banal snoring, which causes sleep deprivation, prevents patients from deep sleep , and the hormone melatonin is not produced. that is, all,

for example, sleep disorders are 80 possible reasons , including all psychosomatics, chronic diseases that worsen at this moment when there is a sleep disturbance, therefore the rule is 7-8 hours of sleep at any cost , secondly, the hormone melatonin, which is its own a medicine that helps to achieve calmness , wisdom, endurance, stress, endurance, high immunity, mind, talents, concentration, i am all because of melatonin, but its peak is produced, the maximum dosage is at 11:00 p.m., before 10 p.m., you have to learn hard to go to bed, like in the army, in a good way, and on the front line, it is very difficult to maintain seven- eight hours of sleep, but then you are in a hurry during the day, because do you recommend or do you recommend that people take melatonin on their own , because you remember we

talked to you during covid when people themselves they took melatonin yes, and it helped them fall asleep faster, doctors prescribed melatonin, as it is now during the war, people are prescribed melatonin, is it possible for them to start taking it themselves in order to sleep more, in general, self-administration of any medication, including melatonin, you don’t need to pamper yourself, you need to find out the reason for this moments of diagnosis and moments of treatment are 100% successful, there is no need to rush to take any pills . moreover, it is very difficult to get off them yourself afterwards if artificial melatonin worked as it did on they rely on him and hope for him, they believe in him, it would be very easy, but it would be a separate nobel prize. latin

also affects high immunity, which allows you to overcome any infection, including the same covid, give yourself the opportunity to tear out your own melatonin, do not rush to reach for a pill if there is already a question, you need to deal with each one individually a patient and an example for more than 10-15 years of taking antidepressants and sleeping pills, they retreat when we find out that the patient has snoring, as well as he himself prevents himself from sleeping well, and such will be 50% of men, for example , aged from 19 to 60 years have mild degrees of apnea have breathing stops in sleep, but no one pays attention to it, and then millions will not have time to turn to a sad psychologist, they will catch instructions , a heart attack, hypertensive moments, gaining excess weight and depression, so the first step is to fight with of post-traumatic syndrome among the population of immigrants and military personnel, this is the elimination of sleep deficit, the fight against insomnia and sleep- disordered breathing, this is our work

to convey to all zoologists for more than 40 years. well, i understand what you are saying about snoring, but still i have to disagree with you because the people with whom i now communicate and who slept absolutely normally and they had a good sleep before the war, now they feel increased anxiety due to mood swings , they cannot fall asleep on time, not because they are not they want, not because they have snoring, but because they worry, for example, about their loved ones who are there in an uncontrolled territory, who worry about the military, that is, there are other reasons why people do not sleep, how to deal with these other reasons, knock out this one again and again it is possible to block the information here, it is impossible, it is impossible to reduce it, it is necessary to reduce this flow, so the experience is an intensified experience, and we are now looking for these formulas, how to break them, but the cultural standards again, which

has been engaged in establishing for more than 40 years and proven facts must be learned conduct an experiment everyone by themselves conduct an experiment at 10 we lie down six rise ten we lie down another rise - 3 5 days and transition to the correct mode of healing the temptations of stress endurance and elimination of depression - 100% result of transition - elimination of depression e as well as neighboring thoughts and events if we adjust the sun, it is a proven fact that before the war and during the war, it is a stricter situation of control and modification of the lifestyle and culture of sleep , walks, yoga breathing exercises, a warm shower silence in the room silence in the room and darkness because melatonin loves the dark don't watch tv blue lights on the monitor hm knocks out the cycle of production of the hormone melatonin 17th year nobel prize cercal rhythms nothing can be changed to

shift go to bed late go to bed at eight o'clock go to sleep at ten learn to go to bed catch your mechanism and a lot will change and these are the results of your actions, such elements of culture during the war are very interesting to us, to all ukrainians it is interesting and to us specialists, even more so we must understand how people get out of the situation more often, these are optimistic people, there are jobs, there is experience to get out of these situations, this is more optimism, more hugs, more kisses, pay more attention. now children have this, they need it, and so do you. they cannot cope with it themselves, if you have accumulated problems and do not succeed, then there are sad logics and psychological support groups for this, contact yourself, you said about children, and there is a study of changes in the lives of children under during the war, the degree research company carried out in april 2022 and it shows that 50% of children

aged from nu vin novo to the age of 18 have greatly deteriorated their level of mental health, and 75% of children had specific symptoms 45%, mood swings 49% increased anxiety 29% sleep disturbance 16% deterioration of memory, attention and the ability to learn and 14% even outbursts of aggression then do sleep disorders, for example, in children differ from sleep disorders in adults, what do you say the fact is that adults are intelligent adults can with they can cope with this on their own, the children need to be helped, first of all, i repeat again, more hugs, kisses, and all these disorders that you mentioned can be eliminated if in childhood you adjust your sleep by your example with your leadership, stir up, show, demonstrate

your own experience if you lie next to a child at 9: 00 turn off the lights, fairy tales, don't read tv, do n't overexcite the child in the evening, three hours before bedtime, start developing a ritual, soothing teas, maybe, maybe, a cup of milk with honey, there is tryptophan, which allows produce the hormone melatonin and lie down in the dark next to the baby, stroke it and hold it close to you after 5-7 minutes, the baby will start to fall asleep, and no one canceled the air alarms, but if there is an opportunity, catch this moment so that the baby will sleep until 9:00 a.m. 18 years old, it is possible to sleep 8:9 hours , it is even necessary for a child to implement this moment for up to 10 hours when it is possible and sleep deprivation . changing this schedule means that you don't need to work

three shifts and work every night, you need to have an understanding of your limits, and so do doctors and all the psychological support group. you need to get enough sleep to be highly resilient and help everyone sleep by example. arrhythmias , diabetes, depression, psychoneurology, everything, the first step in the world, all medicine today, somnological problems, the solution of bodybuilders, the modification of god's life, but it is necessary to understand whether there are more serious damages, for this there are modern technologies of remote diagnostics, the first survey, then screening diagnostics at home or already in the laboratory, there are few such laboratories , we have military laboratories in ukraine, i will not say where they are, but they are not enough for all servicemen who return for rotation, they must be carried out through a laboratory examination. well, to give them recommendations on improving sleep and

treating them at such a stage, mr. yuriy. and tell me, please, are you talking about the fact that the diagnosis yes, and how is it possible to restore sleep at all after the diagnosis, how is it possible to restore sleep during the war, you said there and there to hug, to go to bed on time, if a person does not succeed in this, he needs to contact psychologists and psychotherapists, or are there any other ways to cope with this and still get a good night's sleep thank you, a very apt question, first of all, 85% of the causes of insomnia will be breathing disorders during sleep, strangely enough, 85%, and breathing disorders in the spring, pure insomnia is just 15%. then if we rule out breathing disorders in sleep if they are present breathing disorders are successfully treated one hundred percent, there will be no snoring, there will be no apnea, everyone begins to get

enough sleep, this is the first factor and the surrounding. m detected the level of iron in the blood, that is, ferritin is enough to stabilize pure iron before raising it to a sufficient level and sleep can be restored, simply a low level of iron leads to sleep disturbance, so serhii should never do this, well, for some reason, he is engaged in somnology, er, iron, vegetarianism is not recommended at this time, it is not recommended to practice vegetarianism at all, it is not recommended to practice vegetarianism, a piece of meat must be in apples, there are no medicinal options to raise the level of iron, therefore, the thyroid gland is made of iron and cardiological issues, rhythm disturbances, hypertensive crises that can wake you up at night, it is mandatory

even before the examination, psychoneurologists themselves are in the first place in all patients of our laboratory sleep comes first, moments of depression ago as soon as we adjust the sun with elements of sleep culture without medication, success is 100%. no one taught us how to correctly name the accumulated problems that were provoked and strengthened by the war. they had to be eliminated even before the war. and now, at an accelerated pace, with an accelerated understanding of these standards, we can eliminate the elements of sleep disturbances that lead to depression. thank you for contacting us. yuriy pogoretsky, a somnologist, cardiologist, candidate of medical sciences, was the president of the all-ukrainian public organization, the ukrainian association of sleep medicine, and many people are

used to solving health problems with pills. so even now there are people who help themselves to sleep with various sleeping pills, and maybe even with alcohol, when the use of sleeping pills is necessary and when it is unnecessary . this is the game we will learn now with us on communications svitlana netrusova, candidate of medical sciences, psychiatrist of the highest category ms. svitlana i congratulate you good day finally so let's talk with you about the drug treatment of sleep disorders when is a sleeping pill necessary? what do you say? and when is it unnecessary and how to define this border? well, there is no need for words in the case when other methods do not help to sleep well, because sleep is such a symptom of a mental disorder, a disorder of the mental work of a normal person. and it

is observed in various mental disorders, for example, such as depression, we have already talked about it today, it is anxiety disorders, other neurotic disorders, it is also observed in more serious psycho-psycho-psychotic disorders when a person is just nervous as it is customary to say in the surrounding space when there are certain neurotic factors, negative stressors, some such moments that lead to increased anxiety and we still cannot interpret it as anxiety as a certain a as only an adaptation reaction to some uh some kind of situation and we have such a negative and quite negative stressful situation - it's a war, it's the fact that people left their homes, they don't live at home, not in the usual

conditions that are comfortable for them, they are not fulfilled and they are also because of this they are also worried about the fact that people very often live together because of the fact that they huddle together to survive difficult conditions and come to their parents to study in another place when it is extremely dangerous for them where they live because they can be houses are destroyed and there may be certain negative consequences, then in this case there are a lot of factors for a person not only to have increased anxiety, but also for him to have a bad dream and if there are such things one life goes on i already say constantly and must live today and now, and when you get bogged down, you will only um, in some mental activity if possible now thank god there is also the internet and we can read and enjoy books and some

educational programs for ourselves er-er accept in this case er-er if it doesn't help, most likely it won't cause exhaustion, so let's talk physical , then you need to give a certain physical load, even if you are in not very good conditions , you can always find a place where you can sit down and do some small physical load for that in order to fall asleep better, you need to go to bed at the same time, and i always say that because the circadian rhythms are very important, you need to go to bed at least on the day when you don't have to get up and usually follow a certain time when you go to bed at the same time and when you you get up, even force yourself to get up and get used to the regime when it all does not work and there is only one bad dream, sleep disturbance, but there is no, for example, anxiety, there is no bad mood, other certain fear disorders, then you can try drinking magnesium somewhere around 400 mg no

the pill itself is 400 mg, namely magnesium to be 400 mg, you can also take melatonin, you can take melatonin up to 12 mg per day, but you don't need to start with so much, you can start with five milligrams from 3 mg or add some over-the-counter drugs if it doesn't help for sleep in order to normalize sleep, but also perform certain physical exercises. well, not before going to sleep, and also perform some kind of er, for a certain time in order for the negativity to sleep and get up. if all this does not help, then i strongly advise er to still contact specialist therefore that bad judgment can be a symptom of a certain disease

, the same depression, anxiety disorders and a bad snoop to sleep disturbances means the same thing. it's the same thing about it. it's like if you treat pain by drinking painkillers when you have a stomach ulcer or a duodenal ulcer. that is, you won't treat it. ulcer. well, you won't feel pain, but it won't help anything, so even here, although sleep is a good sleep for our patients who suffer, they don't necessarily have some psychotic disorders, such as bipolar, effective schizophrenia, and even such as anxiety disorder or other neurotic disorders . sleep for them is as important as diet for those who suffer from an ulcer, as i have already said to the stomach or gastritis, so look at this, i want to ask you how much these

sleep problems can worsen health, because, for example, i personally have a friend which at the beginning of the war she couldn't sleep because she worked a lot and she just didn't have time to sleep and she spent 3-4 hours there to sleep because she couldn't afford it anymore and now she has more sometimes she can fall asleep, but she can't sleep, she goes to bed and can't fall asleep, and what can they lead to. these are the problems when a person does not sleep for a very long time and sleeps for 3-4 hours, well, the same thing can lead to some certain no no mental disorders, even of the neurotic register, this is earlier they called neuroses there because sleep is your friend or other people who work a lot or are engaged in another business, but not sleep t - while they should rest, the body should rest, they do not sleep, they violate

their circadian rhythm, they actinize, there is such a concept as asthenia, when a person does not sleep for a long time , he can also become asenized, and in this case , the rhythms of the mirror are broken, and the person can no longer fall asleep because he has lost these church rhythms, and this can lead to the development of certain er, anxiety disorders and certain obsessive-compulsive disorders, certain asthenia and to certain side disorders and even to some extent can lead to other disorders. this is possible because all alcoholic beverages in small quantities can have a certain sedative effect like a pill like a pill and but you understand, you can drink a little bit , but regular use is especially for teenagers especially for women, it can or for those people in

whom it is me, or one of the parents or one of the relatives suffered from a mental disorder, they are also very high risks of developing chronic alcoholism, slowly, little by little, you can slip to independence and i also want to say something very important: the blue color of the screen or smartphones or televisions or computers, they interfere with the production of the hormone melatonin, which is very necessary for us to sleep, and therefore i advise you to insist that at least half an hour after an hour before you go to bed, you didn't watch any uh no information from these smartphones so that this blue color doesn't mean to you in your melatonin, you need to go to bed not only at the same time, you need to go to bed

in the dark in the criterion room, the bed should be used not only for work, for eating or for spending time, but only for sleeping , and that is why it also acquires such and such habits that if you lie down in bed, then you must sleep, and that is why it is really what is important is sports activities don't drink coffee or other stimulating drinks before you go to bed. and it can be these certain moments, they are very important in order to regulate your sleep. for a longer period, but the most important thing is to determine whether it is the sun and a manifestation of a certain mental disorder. and then

you can drink these sleeping pills. you can take these drugs and then you will already have a withdrawal syndrome, this is also called taxopromania, that is, addiction can develop, this is a certain risk that we may have a second risk, you will not solve the main question if sleep is a disturbance, a symptom, a manifestation of another diseases, and the third thing is that you, in addition to getting used to and not solving the main problems, you can also harm yourself because certain sleeping pills can have a sedative effect, which is very pronounced for some patients, they can go with lower it a little when changing cities in the morning , if you suddenly get up and go, you can have such an orthostatic state, a person can fall down

and just lose consciousness. today you gave us take care and i want to remind you that we were contacted by svitlana nitrosova, candidate of medical sciences, a psychiatrist of the highest category, so i hope you understand that the sun is a basic need for every person, thanks to which rest takes place neurons and restoring their efficiency , the duration of sleep for an adult should be 7-9 hours, we understand that under current conditions this is a luxury, but if there are sleep disorders, it means that something is wrong in our body, and a large number of mental illnesses begin precisely with sleep disturbance, difficulty falling asleep or waking up, so follow the advice that our experts gave you today on e-mail and follow the sleep schedule before you fall asleep,

please put away the gadgets and try to fall asleep at the same time and don't indulge in alcoholic beverages before going to bed. also, take pills on your own, no sleeping pills. with you was a squirrel. kovali health program. take care of yourself. some creatures are surprised by the toilet in the house. and we from ukraine can insure cars. hotline finance, insurance, of course, online, oh, in ukraine, and volunteers, everything is possible, radio ukraine , everything is found, everyone is fed, everyone is

saved, the house is given, they are given on planes, they rely on doctors, they help doctors sing lullabies , they equip everyone, they hug glory to ukraine to the whole world ukraine is glorified by the volunteer family, there is no translation all ukraine thanks you, family, love grows in the family, warmth lives, support and thousands of prayers, the family protects and never leaves the family is sacred and without the family there is no nation and people, the family