countries friendly to them, for example, asian countries, or south east asia, why worry so much about being in the country of indonesia? by the way, in principle , it is also one of those countries that, against the background of these countries, against the background of a full-scale russian invasion, have increased the purchase of russian oil. well because of the price and they are one of the biggest russian customers in this sense, there is no need to go, but it seems to me that now it is just that russia will somehow use such an opportunity to demonstrate that they are not, as it were, in international isolation is nothing, their world really wants to see indonesia, other countries are also inviting them. yes, even they are almost ah, well, you know. i apologize. will you come? well , this is putin's behavior, it was inherent even before that he likes to show that he is important, russia is considered important and without russia, nothing

can happen because it will obviously show the world something completely different. there was a program, the verdict was brought by serhii rudenko, we will meet with you tomorrow as usual at 1:00 p.m. i wish you all good health, take care of yourself and your relatives. goodbye, the goal will be in 25-2 will be 15 zhytomyr 10 i want to drive this fool out of our land 5 3 2 fire, if you have an allergy, the drug

citrine will help to free your breath and get rid of itching in the eyes and tearing - cetrin specifically blocks histamine receptors and usually starts to protect against allergies after 20 minutes, it must act in the center of the allergy, some creatures are surprised toilet in the house and we from ukraine can insure cars, be a hotline finance insurance, of course, online more than 140 days without a day off behind the wheel more than 50 thousand kilometers behind the wheel driver maxim every day transports loads and transports again and every day

he says i'm not tired i'm not tired of protecting ukraine greetings to all viewers of the espresso tv channel, i am iryna koval. and this is about health during the war . it seems to us that we have been living in it since february 24 and we really want to, but we cannot wake up. these horrors in reality have deprived us of a real full-fledged millions of ukrainians do not sleep, because constant danger and regular air alarms do not allow us to sleep peacefully, war causes us the worst feelings, fear, anxiety, stress, nervous tension, despair, anger and aggression, and many are also tormented by the unrelenting pain of loss, all this is quite debilitating, and sleep problems deepen the abyss even more of our balance, today we will talk about a topic that is close

to almost all ukrainians about sleep disorders, agree, we perfectly understand that bad sleep will not solve our problems, but only add new ones, but not always can influence these processes or do not know how to do it. so today, together with the experts, we will try to give you maximum practical advice on how to restore healthy sleep and the correct regime in the conditions of war. we will of course start with the story of our journalist anna olenkova, she communicated with the same people how is insomnia tormenting them? life stories and how a psychologist explains them, so let 's see just now because of what i went through, there were terrible nervous breakdowns, and this is insomnia, as they say, it continues to this day. ksenia, a volunteer since the first days of the war, has been involved in the evacuation of people, but the woman's life was not affected.

it was not my dearest person who was in the epicenter of the hostilities, so to speak, in mariupol, and it was very difficult in all of this. later, a month later, i was informed that he had died and on a very type well, i don't know, i don't know, i just can't describe it in words right now. and you were the most out of the way when you simply lose the meaning in everything, the unbearable pain of losing a loved one is impossible to just survive and let go of such grief does not pass without a trace, i was proud of the terrible type of life - this is the maximum emotional state - this is anxiety and insomnia. you seem to want to sleep. you are tired, you have no strength, nothing, but you lie down and you can

simply open your eyes, you can look somewhere somewhere in space. but again, you can't. no insomnia caused ksenia to be excessively irritable and aggressive, according to the woman, sometimes it's just a loss of control over one's emotions, the first marker that a person hm somehow feels not so mental physiologically, something is wrong with her something is wrong, the first such criterion, the marker is exactly sleep, our healthy sleep is now hindered by the presence of unhealthy neighbors, because of which we wake up almost every night from the alarm signal, it is not because of the alarm, i do not sleep, and when i do not sleep , also for the future my day is reflected as stress and a riddle sometimes ukrainians have been living in such a closed circle for six months, they don't feel

safe either during the day or at night, that's why healthy sleep has become a luxury!" , who have not been able to sleep properly since the beginning of the war, the woman is overcome with anxiety, which is disturbing she needs to relax and fall asleep, and the end is to go to sleep peacefully. iryna complains about sleep disorders, she has become irritable, cries often and has no energy to work. the woman tried to solve the problem on her own. it has already turned into a hospital of pills , injections, i have aggravated problems with the sciatic nerve, which also keeps me awake in the end soothing teas and sleeping pills started to work. i just started to limit myself. well, so that less of their

self-medication methods didn’t help irina, i still can’t sleep at all. today i slept for 3 hours for sure and until i am restless at all, if i sleep, then it is some kind of sleep, and on tablets it can be a sleeping pill or an ordinary tablet that simply improves sleep, according to a psychologist, taking sleeping pills on your own is equivalent to relieving the symptoms of pain, which does not solve the problem itself, and therefore, sooner or later, the medications will stop working when a person sleeps badly and can't cope on her own and can't work during the day for the next few days, then you need of course not to take medicine on your own, but to consult a doctor, psychologists advise starting with an informational detox it is important at night, somewhere in an hour or two, not

to sit down, not to be in the information space, not to be in the news in social networks, not to block it, before going to sleep, it should be replaced by reading books, and even better, when a person close to you reads the book, this is not a magical action books and reading is at such a neural level. yes, when and communication at the same time with another person, because we are human beings. we are social beings. we need other people, and this is what calms us down, according to psychological opinions. this is what prevents us from relaxing and calming down, especially at night, when we are alone with them, that's why one of the tips is to talk or write down what worries you, and when you write it down, you

realize what else happened to her. and share it with me somewhere. advises, if possible, to maintain the routine of the day so that the body gets used to being ready for sleep at the same time, to calm down , you can take a bath or a warm shower, drink tea or milk, listen to pleasant music, it is also important to spend more time in the fresh air during the day if you are in the daytime, for example, there is little daylight and you do not receive a certain dose of melatonin, then it will be more difficult to fall asleep, but you should not forget that these tips are general and each person needs an individual approach, and if you suffer from sleep disorders for more than two months, it is better to consult a specialist so as not to delay before the occurrence of more serious disorders, do not engage in

such things as say some eh exactly eh and turn to the appropriate specialists direct the oak tree from the psychologist to the psychotherapist to the psychologist, so scientists remove several types of sleep schedules, this is deprivation, this is a complete absence , well, insomnia is insomnia, a disturbance in the process of falling asleep and sleeping, hypersomnia, increased sleepiness, sleep rhythm disorders, falling asleep and waking up very late or, on the contrary, falling asleep and waking up very early sleepwalking is such a simpler term that the people know about sleepwalking , night terrors and horrors, and in medicine , as the psychologist and doctors have already said, they deal with the deviation of sleep sleep experts, so i want to introduce you to our guest

- this is yuriy pogoretsky, a sleep specialist, cardiologist, candidate of medical sciences, president of the all-ukrainian public organization, ukrainian association of sleep medicine, mr. yuriy, i congratulate you, i congratulate you, glory to ukraine, glory to the heroes, and that you are now in germany, where together with german colleagues, you are developing separate diagnostic and sleep recovery programs in war conditions so let's start with this. please tell me in more detail what exactly you do there and maybe some you are doing research, maybe there are already some statistics that you can voice to us, and first of all, i thank the channel personally for supporting such topics about sleep disorders, because sleep is a strategic weapon. we need projectiles. we need weapons, but

sleep is also a strategic weapon in second place. if possible, in order to win the war and win , this is a matter of national security, so we already knew it starting with the anti -terrorist operation, there were already military events, there were already communication with cyborgs who defended the donetsk airport. we already knew and were preparing shared this information with the ministry of defense and military personnel, but i see that a number of issues are accumulating that have not been resolved by military medical somnology, by science, we are a unique country , now we have a war, a big problem, but what allows us to endure all this and how to get out of this situation and from our own experience i see, i already have the experience of working as military personnel during the war, with civilians, with displaced persons, first of all, this is high. hmm, the motivation itself is high, to fight on my own and fix my dream, uh, with the germans, now we are developing uh, a new

a survey questionnaire specifically for ukraine to identify risk factors that influence it, it is clear that the war here is clearly a lot of trouble, a lot of problems, but i want to find additional solutions that are specific , specific, individual for every ukrainian , whether you are a military serviceman, a civilian or an immigrant, this is what we are doing now, i am creating a questionnaire, we are talking with the germans, moreover, we submitted ac application for admission to the european e-e association of sleep medicine, our ukrainian medical association well , it already works or 15 years of experience on its own accumulated and there are original methods and research and communication with patients, as well as peculiar

ukrainian recommendations for getting out of such a situation. now coincides with the military journal of military medicine, and the advice should not be forgotten first of all, except for military personnel, how grateful i bow to them with the armed forces of ukraine, but it is not necessary forget that there are also psychological support groups, there are doctors who work on the front lines who also need to pay attention to who also need to seek help because no one has canceled the burnout syndrome. they should be an example of help, especially psychological support groups. they also need to rest and sleep. let's return to the main indicators . sleep culture, lifestyle modification, no matter what, the more difficult the situations in life, the stricter the discipline of sleep, no one has canceled the rule, the secret to a long life is 7-8 hours i dream, i understand war, er, anxiety, m.m. storage, but there is even experience of contacts with patients who

set up a comfortable place for themselves in storage facilities and , despite everything, slept well, got enough sleep, there are facts of servicemen who, despite the fact that they are being bombed on the front lines alternately, they allow themselves to sleep, some are on the front lines , some are on guard duty, but some have to sleep and get some sleep. these are the centuries-old facts of large armies, that is, the same army of genghis khan, the same napoleon. implemented a full-fledged healthy sleep before the battle , a soldier must be well-slept, just like a doctor, surgeons, for example, in america, in europe, during combat events, strict control was assigned to surgeons who operate on the front lines in hospitals , why is it that we do not have so many yuris of time in fact

let's be a little more concise and answer clearly, see i said at the beginning of the program that there are different sleep disorders and you know about them, of course, as a sleep specialist - this is deprivation, insomnia, hypersomnia, sleep disorders that are most often now these disorders are observed in ukrainians, first of all, 85% of servicemen have insomnia and also breathing disorders in their sleep , snoring and falling asleep. 85% of servicemen are a proven figure by american somnology, and we also see it, we meet breathing disorders in sleep, banal snoring that causes sleep deprivation does not allow patients to sleep deeply and the hormone melatonin is not produced, therefore all, for example, sleep disturbances are 80 possible causes, including all psychosomatics, chronic diseases that are aggravated in this

the moment when there is a sleep disturbance, then the rule is 7-8 hours of sleep at any cost; secondly, the hormone melatonin , which is its own medicine that helps to achieve peace of mind, wisdom, endurance, stress, endurance, high immunity, intelligence, talents , concentration, everything is due to melatonin, but its peak is produced at the maximum dosage at 11:00 p.m. therefore, at 22:00 you have to learn to go to bed hard like in the army at 22:00 we go to bed at 6:00, it is very difficult to get up from dana to the front line from seven to eight hours of sleep, but then during the day, experience, do you recommend or do you recommend people to take melatonin on their own, because do you remember we talked to you during covid when people themselves took melatonin? yes, it

helped them fall asleep faster, doctors prescribed melatonin, as now during the war melatonin is prescribed to people , 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 do not need to pamper yourself, you need to find the cause, there are moments of diagnosis and moments of treatment, and the success rate is 100%, you should not rush to take some pills. moreover, it is very difficult to get off of them on your own. if the artificial melatonin worked as they rely on it and hope for it, they believe in it, then it would be very easy. there would be a completely separate nobel prize. but you have to understand that we have to fight for our own melatonin that is produced . it is enough and he will give while during whom the famous communicated in terms of the fact that we latins also affect high immunity that allows you to overcome any infection, including the same covid, give yourself the opportunity to vomit

your own melatonin, do not rush to reach for a pill if there is already a question, you need to deal with each patient individually, and an example is more than 10-15 years of taking antidepressants and sleeping pills, they retreat when we find out that the patient has snoring. how is it and he himself interferes with sleeping well, and such will be 50% of men, for example, aged from 19 to 60 years, have a mild degree of apnea, stop breathing in their sleep , but no one pays attention to it, and then millions will not have time to consult a sad psychologist they will catch a stroke, heart attack, hypertensive moments , gaining excess weight and depression. therefore, the first step is to combat post-traumatic syndrome among the population of immigrants and military personnel, this is the elimination of sleep deficit, the fight against insomnia and breathing disorders in sleep, this is our job to convey to all zoologists for more than 40 years. well, i understand what you say about snoring, but

still, i have to disagree with you because the people i talk to now and who slept absolutely normal 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 don't want to, and not because they snore, but because they worry, for example, about their relatives who are there in uncontrolled territory, who worry about the military, that is, there are other reasons why people do not sleep, what to do with these other reasons, it is possible to drive out this wedge again and again , that is, it is impossible to block the information, it is impossible to reduce it, it is necessary to reduce this flow. formulas for how to break the standards of culture again, which has been establishing them for more than 40 years and proven facts, learn to conduct an experiment

, everyone conduct an experiment by themselves, at 10 we lie down, six, rise, ten, we lie down, another rise - 3 5 days and the transition to this correct regime, the release of the temptation of stress endurance and the elimination of depression is a one-hundred-percent result of the transition to the elimination of depression and also suicidal thoughts and events, if we adjust the sun, the fact has been proven that long before the war, and during the war, it is more strict c- situation of control e modification of lifestyle and sleep culture walks yogurt breathing exercises warm shower silence in the room silence in the room and darkness because melatonin loves darkness tv do not watch blue lights on the monitor m. premium cercal rhythms, nothing can be changed, it is impossible to shift it, it is late to go to bed at eight o'clock, sleep at ten, learn to go to sleep, catch your

mechanism, and a lot will change, and these results of your actions are such elements of a bodybuilder, well, under wartime is very interesting to us, all ukrainians, it is interesting, and to us specialists, all the more. it is extremely necessary for them and you. it is also necessary for them to also introduce elements of the culture of snobbery. the points themselves cannot cope with this. if you have accumulated problems and do not succeed, then there are somnologists and psychological support groups for this. address yourself, you said about children, there is a study of changes in the lives of children during the war by the research company degree conducted in april 2022 and it shows that 50% of children aged from well he is a newborn to the age of 18, their

level of mental health has greatly deteriorated 75 % of children had specific symptoms 45%, mood swings 49% increased anxiety 29% sleep disturbances 16% deterioration of memory, attention and ability to learn 14% even outbursts of aggression adults, what do you say? the fact is that adults , smart adults, can handle it, they can do it on their own, children need to be helped, first of all, i repeat once again, more hugs, kisses, and all these disorders that you mentioned can be eliminated if, in childhood, you adjust your sleep lead by example, stir up, show, demonstrate your own experience , what to lie next to the baby at 9:00, turn off the light, fairy tales, do not read tv, do not watch, do not

overstimulate the child in the evening, three hours before bedtime start to develop a ritual of calming teas maybe maybe a cup of milk with honey there is tryptophan that allows you to produce the hormone melatonin and lie down in the dark near the baby pat and hold it close to you after 5-7 minutes the baby will start to fall asleep yes no one has canceled air alarms but if there is the opportunity to catch this moment so that the child in the ninth at 9:00, small children have already slept until the age of 18 , it is possible to sleep 8:9 hours, the child may even need up to 10 hours to implement this moment when it is possible and sleep deprivation i rekon to doctors who have night shifts, night shifts and second professions, rescuers, firefighters , policemen cannot change this schedule, which means that you don't have to work for three shifts and work every night, you have to understand your limits, so

doctors and the psychological support group also need to get enough sleep to be high persevering and helping everyone sleep by example, children's problems, adult problems, chronic diseases, hypertension, arrhythmias, diabetes, depression , psychoneurology, everything in the world, all medicines today somnological problems, the solution of bodybuilders, well , life modification, but it is necessary to understand whether there are more serious damages, for this there are modern diagnostic technologies remotely, the first survey, then screening diagnostics at home or already in a sleep laboratory, there are few such laboratories , we have military laboratories in ukraine, i will not name where they are, but they there are not enough of all servicemen who return for rotation , they should undergo a laboratory examination. well, and give them recommendations on improving sleep and treating them at such a stage, mr. yury. and tell me please, you are talking about the fact that the diagnosis is so, 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 to hug, go to bed on time, if a person does not succeed in this, he should contact psychologists and psychotherapists, are there any other ways to deal with this and still improve sleep ? thank you, a very apt question, first of all, 85% of the causes of insomnia will be breathing disorders during sleep, no wonder 85%, breathing disorders in the spring are clear insomnia is only 15%. then if we rule out breathing disorders in sleep, if there are breathing disorders, we treat them successfully one hundred percent, there will be no snoring, there will be no ah0 everyone starts to get enough sleep,

this is the first factor and the surrounding. hormone also for women, we especially recommend an examination for blood iron levels, i.e. ferritin is enough to stabilize pure iron before raise it to a sufficient level and sleep can be restored, a low level of iron simply leads to sleep disturbances, so serhiy should never engage in this, well, for some reason, he is engaged in somnology, iron, vegetarianism at this time, it is not recommended to practice at all, it is not recommended to practice vegetarianism, a piece of meat is a must there is no iron in apples, there are medical options to raise the level of iron, therefore, the thyroid gland is full of iron and cardiac issues, rhythm disturbances, hypertensive crises that can wake you up at night, this is a must even before the examination, psychoneurologists independently put all the patients of our sleep laboratory in the first place, the moments of depression

are in the first place . no one taught us to throw away the accumulated problems provoked and strengthened by the war, it was necessary to eliminate them even before the war. and now, at an accelerated pace, with an accelerated understanding of these standards, we can eliminate er improve our sleep and eliminate all the elements of sleep disturbance that lead to depression for today's conversation and by this topic, thank you, was contacted by yurii pogoretskyi, a sleep specialist, cardiologist, candidate of medical sciences, 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

alcohol, when the use of sleeping pills is necessary, and when it is unnecessary, this is the game, let's find out now, contact us svitlana netrusova, candidate of medical sciences, psychiatrist of the highest category, ms. svitlana i congratulate you. good day. finally, let's talk with you about the medical treatment of sleep disorders, when sleeping pills are necessary. what do you say? and when is it too much and how to determine this line? this is a symptom of a mental disorder, a disorder of e-e mental work