Врач-сомнолог: Проснулись в 3 часа ночи? НЕ делайте этого! | Михаил Полуэктов

#vladaganov #interview #sleep "Essentuki" — natural care for your health. Learn more about the benefits of this legendary mineral water: https://holdingaqua.ru/essentuki?utm_... Book your winter stay at Othello! Choose the coziest cottage in the snowy forest https://otello.onelink.me/dtFl/b0wvzri5 Use promo code AGANOV for an additional 10% discount on your first booking! Promo code valid until December 17, 2025, discount up to 1,500 rubles. Mikhail Poluektov, a somnologist, PhD, Associate Professor of the Department of Nervous System Diseases and Neurosurgery at I.M. Sechenov First Moscow State Medical University, and Head of the Sleep Medicine Department, has joined our Interesting Podcast. 00:00 Gadgets, news, and sex: how they affect sleep 00:29 Snoring, sleep apnea, and insomnia: the main nighttime sleep problems 01:06 Sleep deprivation experiment: how sleep deprivation changes your face 02:08 Sleep deprivation research: why sleep-deprived people seem ugly 04:22 How much sleep does an adult need: the real norm and individual differences 05:59 How to assess sleep quality: falling asleep, waking up, and the effectiveness of a night's rest 07:48 Habits at work and at home that improve or ruin sleep 10:11 Sleep hygiene in practice: routine, relaxation, and simple evening rituals 12:13 Phone, TV series, and social media before bed: when they interfere and when they help 14:10 When insomnia becomes an illness and it's time to see a specialist 15:01 Snoring and sleep apnea: the dangers of nighttime stops breathing 19:24 CPAP and hypoglossal nerve stimulation: modern methods of treating sleep apnea 21:59 CPAP, mouth guards, and surgery: what really helps with sleep apnea 23:21 How CPAP therapy works: cost, effects, and the feeling of freshness in the morning 24:21 Personal experience with severe apnea: life before and after a CPAP machine 26:03 Why complete silence and masks do not guarantee good sleep 27:53 An immersion experiment: how a lack of stimuli ruins sleep quality 28:40 Thalamic block: how the brain filters external signals during sleep 29:41 A heavy blanket: a real effect against anxiety or a placebo effect 31:23 Who and how dreams: the absence of dreams and the withdrawal of sleeping pills 33:00 Colored and "black and white" dreams: what they say about the brain 33:37 Why women are more likely to Dream in color and what attention to detail has to do with it 37:23 Sigmund Freud: Symbols in dreams, censorship, and working with a psychotherapist 39:46 The neurophysiology of dreams: dopamine, basic drives, and experience 42:35 Slow and rapid eye movement (REM) sleep: how the body and psyche recover at night 44:07 Awakening from different stages of sleep and where "sleep intoxication" comes from 44:52 REM sleep: an active brain, moving eyes, and vivid dreams 46:22 90-minute sleep cycles: how the phases work and why they are needed 49:02 Polyphasic sleep and the first cycle: is it possible to sleep frequently and in small amounts 50:16 Daytime naps: a short "pivornap" versus a long and difficult awakening 51:55 Daytime naps and health risks: what research really shows 53:24 Oversleeping Weekends: What it compensates for, and what can't be returned 54:28 Sleep paralysis and recurring nightmares: when it's a sign of problems 55:53 Oxytocin, babies, and attachment: how the hormone of pair bonding affects sleep 56:19 Alcohol and sleep: small doses, large doses, and a biphasic effect at night 57:19 Cannabis and sleep: what placebo-controlled studies show 59:44 Bruxism in children and adults: teeth grinding, anxiety, and ancient reflexes 01:02:24 Sleep talking and sleepwalking: why it's usually normal and not a diagnosis 01:04:44 Erections in sleep and in the morning: the norm, hormones, and when to worry 01:06:32 Sports and sleep: when to exercise to fall asleep easier and recover better 01:07:44 Nutrition and sleep: the truth about sweets Milk and "sleepy" diets 01:08:18 Evening overeating, "inner night," and the risks of obesity and diabetes 01:09:10 Melatonin and diet: why you should stop eating 3-4 hours before bed 01:10:17 How sleep restores muscles and is linked to growth hormone 01:11:21 What helps you wake up easily: the role of mood and adequate sleep 01:12:03 Contrast and warm showers: which is better for the morning and before bed 01:13:26 Why sleep is a basic requirement for health and why you should get at least 7 hours of sleep Advertising. LLC "Holding Aqua", INN 2626047111. erid: 2SDnjbvxF51 Advertising. LLC "DublGIS". TIN 5405276278. erid:2W5zFJa6hqA 0+