this is high hm self-motivation high self-motivation to survive to fight and fix your dream uh with the germans now we are developing a new questionnaire special interviewer to identify risk factors that influence it is clear the war here is definitely a lot of trouble a lot of problems but i want to find additional solutions oso- feature specific individual for to every ukrainian, be it a military serviceman, a civilian or an immigrant, this is what we are currently doing: creating a questionnaire , communicating with germans, moreover, we have submitted an application to the european association of sleep medicine, our ukrainian the medical association well, it has been working for more than 15 years, experience has been accumulated on its 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 surprise the world, thanks to

which we have such high resilience fighting capacity, work capacity, therefore, there is work to be done, there are thoughts, an article is already being prepared. just now, it coincides with the military journal of military medicine, and the advice should not be forgotten, first of all, except for military personnel. i am grateful and bow to 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 be paid attention to and who should also be helped, because no one has canceled the burnout syndrome, and they must be able to work. they must be an example of help, especially psychological groups support, they also need to rest and sleep, let's go back to the main indicators, this is a sleep culture, lifestyle modification, no matter what, the more difficult the situations in life, the tougher 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, uh, anxiety, mmm. definitely, but there is even experience of contacts with patients who set up a comfortable place for themselves in storage rooms and, regardless of what, they slept well and got enough sleep there are facts about military personnel who, despite the fact that their bomber is on the front line, they still alternately allow themselves to sleep, someone is on the front line, someone is on guard duty, but someone has to sleep to get some sleep, these are the century-old facts of large armies, that is, the same of the pingwish army on the same day. they always

led the generals. who operate on the front lines in hospitals , uh, yuri, we don't have much time, actually, let's be a little more concise and answer clearly, look, i said at the beginning of the program that there are different sleep disorders and you know about them of course, as a doctor, a sleep specialist is sleep deprivation and sad hypersomnia, which are the most common sleep disorders now, and these disorders are observed in ukrainians, first of all, 85% of military personnel have insomnia, as well as sleep breathing disorders, snoring and anorexia - 85% of military personnel are proven figures by american phenology and so we see it ourselves, we encounter breathing disorders in sleep, banal snoring that causes sleep deprivation, prevents patients from deep sleep, and the hormone melatonin is not produced , so all, for example, sleep disorders are 80 possible

reasons, including all psychosomatics, chronic diseases that are aggravated at the moment when there is a sleep disturbance, so 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 due to melatonin, it is produced at its peak, the maximum dosage is at 11:00 p.m., so you have to learn to go to bed at the second hour, as in dan’s army on the front lines, it is very difficult to maintain seven or eight hours of sleep, but then during the day dospij sir, 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 took uh melatonin yes and it helped them fall asleep faster doctors prescribed melatonin like now during the war people are prescribed melatonin or it is possible for them to start taking it themselves in order to sleep more; in general, self- administration of any medication, including melatonin ; there is no need to pamper yourself; the cause must be identified; there are moments of diagnosis and moments of treatment. 100% success rate, you don’t need to rush to take some pills. moreover, it is very difficult to get off them yourself, if artificial melatonin worked as they rely on it and hope for it, believe in it, then it would be very easy . it is for its own melatonin, which is produced enough and it will give so far during the reports, we talked about the fact that melatonin 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 patient individually, and for example, more than 10-15 years of taking antidepressants and sleeping pills, they retreat when we find out that the patient has snoring and etno and he himself prevents himself from sleeping well, and such will be 50% of men, for example , aged from 19 to 60 years old, they have a mild degree of apnea, they stop breathing in their sleep, but no one pays attention to it, and then millions will not have time turning to a sad psychologist 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 displaced persons and military personnel, this is the elimination of sleep deficit, the fight against insomnia and breathing disorders in sleep, this is our work to you, to all

analogies, there are more 40 years old well, i understand what you are saying about snoring, but still i have to disagree with you because the people i am talking to now and who slept absolutely normally had a good sleep before the war, now they feel increased anxiety, mood swings, they can not fall asleep on time, not because they do not want to, and not because they have snoring, but because they are worried, for example, about their relatives who are there in an uncontrolled territory, who are worried about of the military, that is, there are other reasons why people do not sleep, how can we deal with these other reasons again and again, we can drive this wedge 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 of such an experience is an intensified experience and we now we are looking for these formulas, how to beat them, but the

cultural standards again, which has been establishing them for more than 40 years and will prove no enzyme, each one himself , conduct an experiment at 10, lie down, six rise, ten lie down, another rise - 3 5 days, and the transition to this correct regime will lead to an increase in peace the stressors of duration and elimination of depression are a one hundred percent result of the transition to the elimination of depression, as well as 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- a situation of control of lifestyle modification and sleep culture e-e walks yolkiv 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 in the cycle of production of the hormone melatonin 17th year nobel prize church rhythms can't be changed, nothing

can be changed, go to bed late, get eight hours of sleep, don't learn to go to bed at ten , get some melatonin, and a lot will change, and here are the results of your actions, such elements culture during the war is very interesting to us, it is interesting to all ukrainians, and to us specialists, all the more . for children, it is extremely necessary for them and you, too . there are sad logics and psychological support groups, contact 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

uh, well, they are newborns under the age of 18 their level of mental health 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 and 14% even outbursts of aggression sleep disorders, for example, in children differ from sleep disorders in adults, what do you say? the fact is that adults, intelligent adults, can cope with it, they can do it themselves, children need to be helped first, i repeat it once more, more hugs, kisses and that's all these disorders that you mentioned can be eliminated if in childhood you adjust your sleep by your example with your leadership, encourage, show, demonstrate your own experience

, if you lie down next to the baby at 9:00, turn off the light , do not read fairy tales, do not watch tv, do not overstimulate the child in the evening three hours before bedtime , start developing a ritual for a calm, possible, possible, a cup of milk with honey, there is tryptophan, which allows you to produce the hormone melatonin, and lie in the dark next to the child, stroke and hold him to you after 5-7 minutes, the child will start to fall asleep, yes, there is an air of intrigue, no one i didn't cancel it, but if there is an opportunity , catch this moment so that the child . sleep deprivation i rekon to doctors who have night shifts, night shifts and other professions, rescuers, firefighters, policemen cannot change this schedule, it means that you do not need to work

three shifts and work every night, you must have an understanding of your limits, and the doctors in the psychological support group must also get enough sleep in order to be highly resilient and help everyone sleep as an example. children's problems. adult problems. chronic diseases. hypertension. arrhythmias. diabetes. depression. psychoneurology of the world. all medicines today are somnological problems, solutions for bodybuilders, modifications about life, but it is necessary to find out whether there are more serious damages , for this there are modern technologies of remote diagnosis, the first survey, then screening , diagnosis at home or already in the strip laboratory, there are few such laboratories, we have military laboratories in ukraine, i will not say where there are, but there are not enough of them, all servicemen who return for rotation must undergo a laboratory examination, and give them recommendations on to restore sleep and treat them at such a stage,

mr. yurii. please tell me, 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 and go to bed on time in bed, if a person does not succeed in this, he needs to consult psychologists and psychotherapists, are there any other ways to deal with this and still improve sleep mmm thank you, very apt question , first of all, 85% of the causes of insomnia will be disorders breathing during sleep is surprisingly 85%, and breathing disorders in the spring, pure 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 apnea, everyone begins to get enough sleep, this is the first factor and

the surrounding . hormone also women, we especially recommend an examination to detect the level iron in the blood, i.e. ferritin, it is enough to stabilize pure iron before raising it to a sufficient level and sleep can be restored, just a low level of iron 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 engage in it 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 full of iron and cardiological issues dysrhythmias, hypertensive crises that can wake you up at night, this is a must even before the

examination. psychoneurologists themselves are in the first place in all patients of our laboratory, sleep is in the first place, moments of depression, therefore 100%. no one taught us how to sleep properly, the accumulation of problems provoked and intensified by the war had to be eliminated even before the war. to depression i want to thank you for today's conversation, your advice, and i hope that we will talk with you not only on this topic, thank you, yuriy pogoretskyi was in touch with us, a somnologist, a cardiologist , a candidate of medical sciences, the president of the all-ukrainian public organization, the ukrainian association of sleep medicine, and many others who is 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 here is this game let's find out now by contacting us 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 medical treatment of sleep disorders when sleeping pills are needed how would you say and when is it too much and how to define this line 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 also 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 simply nervous, as it is customary to say in the surrounding space when there are certain neurotic disorders negative stressful factors, some such moments that lead to increased anxiety, and we still cannot interpret it as anxiety as uh-uh as a certain and only as an adaptation reaction to some uh-uh some kind of situation, and we now have such a negative and rather negative stressful situation - this is the war, this is the fact that people left their homes, they do not live at home, not in the usual conditions that are convenient for them, they are not realized and they are also worried about this, and

it is also the fact that people are very they often live together because of the fact that they huddle together to survive difficult conditions and come to their parents or somewhere else when it is extremely dangerous for them where they live because they can be destroyed at home and there can be certain consequences negative, in this case there are a lot of factors for a person not only to have increased anxiety but also to have a bad dream if there are such things anyway life goes on i'm already talking constantly and you have to live today and now and when you get bogged down you only hmm somehow well 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 take in this case

if it doesn't help, it probably won't exhaustion, yes, let's talk physical, then you need to do some physical exercise, even if you are in not very good conditions, you can always find a place where you can sit down and do some physical exercise in order to sleep better, you need to go to bed at the same time, and i always say that that the circadian rhythms are very important, you have to do it 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 get up, even force yourself to get up and get used to the regime when everything 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 400 mg, not the 400 mg pill itself, namely magnesium, so that there is 400

mg can also be taken melatonin can be taken 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 does not help with sleep to to normalize sleep, but also perform certain physical exercises. well, not right before sleep, and also perform some exercises for a certain time in order for the negativity to sleep and get up. if this does not help, then i strongly advise you to consult a specialist, because bad judgment can be a symptom of a certain disease of

the same depression, anxiety disorders and the disease that led to bad sleep until sleep disturbances means the same thing. it's the same thing about it. it's like if you treat pain, drink painkillers when you have a stomach ulcer or a duodenal ulcer. that is, you won't treat an ulcer. well, because you you won't feel pain, but it won't help, even here, although sleep is a good sleep for our patients, who do not necessarily suffer from any 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, i already said stomach or gastritis, but look at this, i want to ask you how much these sleep problems can worsen health because, for example, i personally have a friend who 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 three or four hours there to sleep because she couldn't afford it anymore. she appeared more time, she can sleep but she can't sleep, she goes to bed and can't fall asleep, and what can lead to them. these are the kinds of problems when a person does not sleep for a very long time and sleeps for 3-4 hours. well, the same can lead to certain non-psychological disorders, even of the neurotic register it used to be 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 - at the time when they should rest, the body should rest, they do not sleep, they violate their circadian rhythm, they they are actinized, there is such a thing as asthenia

, when a person does not sleep for a long time, he can also become asenized, and in this case, the er-e rhythms are disturbed and the person can no longer fall asleep because he has lost these church rhythms , and this can lead to the development of certain e-e anxiety disorders and certain obsessive-compulsive disorders of asthenia certain and to certain e side disorders and even can to some extent lead to other disorders what i want to say i want to say what if sometimes you notice small vessels when you drink a little alcohol then as if you are sleeping better. i agree, it is possible and this is so because all alcoholic beverages in small quantities can have a certain sedative effect, like tablets and pills, but you understand, you can drink a little bit, but regular use, especially for teenagers, especially for women, it can or for those people who don't like any of their parents or

relatives suffer from mental disorders, they are also very high risks of developing chronic alcoholism, slowly, little by little, you can slip to independence and i still want very much an important thing to say is the blue color of the screen or smartphones or televisions or computers, they hmm interfere with the production of such a hormone as melatonin, which is very necessary for us to sleep, and that is why i advise you to insist that at least half an hour, an hour before you go to bed we didn't watch uh no 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 dark use not only for work, for food or

for spending time, but only for sleeping, and that's why it also acquires such and such habits that if you go to bed, you should sleep, and that's why it's really important, that is, sports activities, don't drink coffee or other stimulating drinks before you go to bed and it can and these certain moments are very important in order to regulate your sleep there are certain medicines to which you may not even get used to which you can drink either for a short period or for a longer period period but the most important thing is to determine whether it is not a somnome and a manifestation of a certain mental disorder. and

then you can drink these sleeping pills. and then you will already have a withdrawal syndrome, this is also called taxomania, that is, addiction can develop , this is a certain risk that we can have a second risk, you will not solve the main question if the dream is a violation, a symptom, a manifestation of another diseases and the third, hmm, you uh, in addition to getting used to it and not solving the main problems , you can also uh, harm yourself because certain sleeping pills can have a sedative effect, which is very pronounced for some patients, they can even reduce a little change of city in the morning eh places eh if you get up suddenly and leave can be such an orthostatic collectoi state a person can fall down simply lose consciousness questions i can say goodbye to you because unfortunately the time of our broadcast has run out i thank you very much eh for everything

the advice you gave us today take care of yourself and i want to remind you that we were contacted by svitlana nitrosova, a candidate of medical sciences, a psychiatrist of the highest category, so i hope you understood that the sun is a basic need for every person, thanks to which neurons rest and restore their working capacity, 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 , this indicates that something is wrong in our body and a large number of mental illnesses it begins precisely with a sleep disturbance with difficulty falling asleep or waking up, so follow the advice that our experts gave you today on e-e and follow the sleep schedule before you fall asleep, please put away the gadgets, try to fall asleep at the same time and do not get carried away with alcoholic

beverages before going to bed also, take pills yourself, no sleeping pills. you had a squirrel with you. kovali health program. take care of yourself. think about everything for a long time. get these thoughts out of your head . protozoan in case of death name sensor you don't need to wait to breathe some creatures hunt washing machines and we are from ukraine and insure our machines online at hotline-finance hotline finance insurance of course online leaders of the tournament table

of teams that both have 9 points carpathians lviv and epicenter of kam yanets-podilskyi match between the leaders, will the carpathians be able to win, leaving their gates impregnable and remain the sole leader of the tournament table, we will find out this saturday, september 24, watch football together with the title sponsor of fc karpaty, go to facebook espresso and take part in the raffle of a ball with players' autographs live broadcast of the match karpaty lviv epicenter kamianets-podilskyi on youtube channel espresso pre-match studio starts at 15:30 match starts at 16 the most important events, events that are happening right now and affect our lives, of course the news feed reports on them, but it is not enough to know what is happening, you need to understand antin borkovskii and

invitation experts soberly assess the events analyze them by modeling our near future that saturdays at 1:00 p.m. with a repeat at 10 p.m. studio event with anton borkovsky naispresso my greetings to everyone who is with us yana java melnyk and the news editor are ready to talk about the most important thing for this hour i will start the situation in donetsk region they will not leave invaders in peaceful donetsk region, two people died and three were injured as a result of attacks by muscovites