{"id":58222,"date":"2022-05-31T17:40:59","date_gmt":"2022-05-31T17:40:59","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=58222"},"modified":"2023-11-06T09:48:29","modified_gmt":"2023-11-06T09:48:29","slug":"sleep-smarter-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/ar\/books\/sleep-smarter-summary\/","title":{"rendered":"\u0645\u0644\u062e\u0635 \u0648\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621\u064b | \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0645\u0644\u062e\u0635 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621\u064b: 21 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 \u0637\u0631\u064a\u0642\u0643 \u0625\u0644\u0649 \u062c\u0633\u0645 \u0623\u0641\u0636\u0644 \u0648\u0635\u062d\u0629 \u0623\u0641\u0636\u0644 \u0648\u0646\u062c\u0627\u062d \u0623\u0643\u0628\u0631<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u064a\u0627\u0629 \u0645\u0634\u063a\u0648\u0644\u0629 \u0644\u062f\u064a\u0647\u0627<em> <a href=\"https:\/\/geni.us\/sleep-smarter-audio\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/sleep-smarter-audio\" rel=\"noreferrer noopener nofollow\">\u0627\u0644\u0646\u0648\u0645 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631<\/a><\/em> \u0628\u0648\u0627\u0633\u0637\u0629 \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646 \u0647\u0644 \u0643\u0646\u062a \u062c\u0627\u0644\u0633\u064b\u0627 \u0641\u064a \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u061f \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0622\u0646.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u062d\u0646 \u0646\u062e\u062f\u0634 \u0627\u0644\u0633\u0637\u062d \u0647\u0646\u0627. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u062a\u0637\u0628\u064a\u0642 Sleep Smarter \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0641\u0627\u0637\u0644\u0628\u0647 <a href=\"https:\/\/geni.us\/sleep-smarter\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u0647\u0646\u0627<\/a>&nbsp;\u0623\u0648 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649&nbsp;<mark><span class=\"has-inline-text has-inline-text\">\u0643\u062a\u0627\u0628 \u0635\u0648\u062a\u064a<\/span><\/mark>&nbsp;<a href=\"https:\/\/geni.us\/sleep-smarter-audio\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u0645\u062c\u0627\u0646\u0627\u064b<\/a>&nbsp;\u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u0645\u062b\u064a\u0631\u0629<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u0628\u0630\u0629 \u0639\u0646 \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/geni.us\/shawn-stevenson\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/shawn-stevenson\" rel=\"noreferrer noopener nofollow\">\u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646<\/a> \u0647\u0648 \u062e\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629\u060c \u0648\u0645\u0624\u0644\u0641\u060c \u0648\u0645\u062a\u062d\u062f\u062b. \u0648\u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646\u0634\u0626 \u0628\u0631\u0646\u0627\u0645\u062c The Model Health Show\u060c \u0648\u0647\u0648 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0635\u0648\u062a\u064a \u0627\u0644\u0635\u062d\u064a #1 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u062a\u0646\u0632\u064a\u0644\u0647 \u0628\u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u062a\u0646\u0632\u064a\u0644\u0627\u062a \u0643\u0644 \u0639\u0627\u0645. \u062a\u062e\u0631\u062c \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646 \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0645\u064a\u0633\u0648\u0631\u064a\u060c \u0633\u0627\u0646\u062a \u0644\u0648\u064a\u0633\u060c \u062d\u064a\u062b \u062f\u0631\u0633 \u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0648\u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0648\u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0634\u0627\u0631\u0643 \u0641\u064a \u062a\u0623\u0633\u064a\u0633 \u0627\u0644\u062a\u062d\u0627\u0644\u0641 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u062a\u0643\u0627\u0645\u0644\u064a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u060c \u0648\u0647\u064a \u0634\u0631\u0643\u0629 \u0646\u0627\u062c\u062d\u0629 \u062a\u0642\u062f\u0645 \u062e\u062f\u0645\u0627\u062a \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0648\u0642\u062f \u0638\u0647\u0631 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646 \u0641\u064a \u0645\u062c\u0644\u0629 Forbes\u060c \u0648Fast Company\u060c \u0648The New York Times\u060c \u0648Muscle &amp; Fitness\u060c \u0648ABC News\u060c \u0648ESPN\u060c \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">&quot;\u0627\u0644\u0636\u062d\u0643\u0629 \u0627\u0644\u0637\u064a\u0628\u0629 \u0648\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0637\u0648\u064a\u0644 \u0647\u0645\u0627 \u0623\u0641\u0636\u0644 \u0639\u0644\u0627\u062c \u0644\u0623\u064a \u0634\u064a\u0621.&quot; <\/p>\n<cite>- \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646<\/cite><\/blockquote>\n\n\n\n<iframe frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https:\/\/playlist.megaphone.fm?e=PARSIDA9432897053&amp;light=true\" width=\"100%\"><\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0642\u062f\u0645\u0629<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u062a\u0633\u0627\u0621\u0644\u062a \u064a\u0648\u0645\u064b\u0627 \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a\u0629\u061f \u064a\u0639\u0644\u0645\u0643 Sleep Smarter \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0644\u0636\u0628\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0641\u0634\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u0641\u064a \u0641\u0647\u0645 \u0642\u064a\u0645\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u0630\u0647\u0644 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b\u0647 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0635\u062d\u062a\u0646\u0627. \u064a\u0642\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0643\u062a\u0627\u0628 \u0627\u0644\u0645\u0624\u0644\u0641 \u0645\u0646 290 \u0635\u0641\u062d\u0629 \u0644\u0644\u0642\u0631\u0627\u0621 \u0646\u0635\u0627\u0626\u062d \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0646\u0641\u064a\u0630. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062d\u0633\u0646\u060c \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0644 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #1: \u0627\u0644\u0646\u0648\u0645 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0648\u0627\u0644\u0645\u0632\u064a\u062f<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">&quot;\u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0623\u062f\u0627\u0626\u0643 \u0623\u0641\u0636\u0644\u060c \u0648\u0633\u062a\u062a\u062e\u0630 \u0642\u0631\u0627\u0631\u0627\u062a \u0623\u0641\u0636\u0644\u060c \u0648\u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u062c\u0633\u0645 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647.&quot;&nbsp;<\/p>\n<cite>- \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u062a\u0633\u0627\u0621\u0644\u062a \u064a\u0648\u0645\u064b\u0627 \u0639\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645\u061f \u064a\u0642\u0636\u064a \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0639\u0627\u062f\u064a \u062b\u0644\u062b \u0623\u0648 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 230 \u0623\u0644\u0641 \u0633\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0647. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0630\u0644\u0643 \u0642\u0636\u0627\u0621 8 \u0633\u0627\u0639\u0627\u062a \u064a\u0628\u062f\u0648 \u0648\u0643\u0623\u0646\u0647 \u0645\u0636\u064a\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u0639\u0644\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0644\u0627 \u0646\u0646\u0627\u0645 \u0641\u064a\u0647. \u0641\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0643\u0627\u0641\u064a \u0648\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0623\u0645\u0631\u0627\u0646 \u0636\u0631\u0648\u0631\u064a\u0627\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0646\u0647\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062a\u0627\u062c \u0623\u062f\u0645\u063a\u062a\u0646\u0627 \u0625\u0644\u0649 \u0645\u0631\u0643\u0628 \u064a\u0633\u0645\u0649 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0644\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u0623\u0645\u062b\u0644. \u0648\u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u0623\u0642\u0644 \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u062e. \u0647\u0630\u0647 \u0627\u0644\u0638\u0627\u0647\u0631\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a \u0641\u064a \u0642\u0634\u0631\u0629 \u0627\u0644\u0641\u0635 \u0627\u0644\u062c\u0628\u0647\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u062d\u0644 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0648\u0645 \u0645\u0639 \u0643\u0644 \u0634\u064a\u0621 \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u062a\u0646\u0638\u064a\u0645 \u0634\u0647\u064a\u062a\u0646\u0627 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0630\u0643\u0631\u064a\u0627\u062a \u0648\u062d\u062a\u0649 \u062a\u0642\u0648\u064a\u0629 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u0627\u0644\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0648\u0645 \u062b\u0645\u064a\u0646 \u0644\u0635\u062d\u062a\u0643 \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0648\u063a\u064a\u0631\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #2: \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0648\u0627\u0644\u0634\u0627\u0634\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0637\u0644 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0644\u062f\u064a\u0643<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0628\u0634\u0631 \u0625\u0644\u0649 \u0627\u0644\u0636\u0648\u0621. \u0641\u0645\u0646\u0630 \u0641\u062c\u0631 \u0627\u0644\u062a\u0627\u0631\u064a\u062e \u0627\u0644\u0628\u0634\u0631\u064a\u060c \u0646\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633 \u0644\u0625\u0646\u062a\u0627\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f. \u0641\u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0625\u0646\u062a\u0627\u062c \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u0648\u0644\u0643\u0646\u0646\u0627 \u0646\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0636\u0648\u0621 \u0644\u0623\u0646\u0647 \u064a\u0646\u0638\u0645 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629\u060c \u0648\u064a\u0639\u0631\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u062c\u062f\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0631\u062a\u0628\u0637 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0628\u0645\u0648\u0627\u0639\u064a\u062f \u0646\u0648\u0645\u0643 \u0628\u0633\u0628\u0628 \u0647\u0631\u0645\u0648\u0646 \u064a\u0633\u0645\u0649 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646. \u064a\u062e\u0628\u0631 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0623\u062f\u0645\u063a\u062a\u0646\u0627 \u0645\u062a\u0649 \u064a\u062d\u064a\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0645\u062a\u0649 \u064a\u062d\u064a\u0646 \u0648\u0642\u062a \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638. \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0644\u062f\u064a\u0643 \u0625\u0630\u0627 \u062a\u0639\u0631\u0636\u062a \u0644\u0644\u0636\u0648\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0645\u0646 \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0627\u0626\u0645\u0627\u064b \u0641\u064a\u0647. \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0639\u0644\u0645\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u064a\u0648\u0635\u0648\u0646 \u0628\u0639\u062f\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0627\u0634\u0627\u062a \u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u0623\u0632\u0631\u0642 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"... \u0627\u062c\u0639\u0644 \u0625\u0637\u0641\u0627\u0621 \u062c\u0645\u064a\u0639 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0642\u0628\u0644 90 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0645\u0648\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0623\u0645\u0631\u064b\u0627 \u0625\u0644\u0632\u0627\u0645\u064a\u064b\u0627 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0648\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0628\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.\"<\/p>\n<cite>&nbsp;- \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #3: \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0647\u064a \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0646\u0628\u0647 \u062f\u0627\u062e\u0644\u064a \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0645\u0646\u0638\u0645 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u062f\u0627\u062e\u0644\u064a. \u0648\u064a\u0646\u0638\u0645 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0643\u0644\u062a\u0627 \u0627\u0644\u0639\u0645\u0644\u064a\u062a\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u064a\u062d\u0627\u0641\u0638 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0623\u0643\u062b\u0631 \u062f\u0641\u0626\u064b\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0646\u062e\u0641\u0636 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0639\u0646\u062f \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645. \u0633\u062a\u0646\u062e\u0641\u0636 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u062c\u0633\u0645\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0646\u0648\u0645\u0643\u060c \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0645\u0633\u062a\u0648\u0649 \u0644\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0639\u0646\u062f \u0627\u0644\u0641\u062c\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u062e\u0644\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646\u0643 \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u0642\u0633\u0637 \u062c\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u064a\u0644\u0627\u064b (\u0623\u064a \u062c\u0648\u062f\u0629 \u0646\u0648\u0645 \u0623\u0639\u0644\u0649). \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u063a\u0631\u0641\u0629 \u062f\u0627\u0641\u0626\u0629 \u062c\u062f\u0627\u064b \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0647\u0646\u0627 \u0647\u064a \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u063a\u0631\u0641\u0629 \u0628\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 65 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a (18.3 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629). \u0642\u062f \u064a\u062e\u062a\u0644\u0641 \u0630\u0644\u0643 \u0628\u0628\u0636\u0639 \u062f\u0631\u062c\u0627\u062a \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u060c \u0644\u0643\u0646 \u064a\u0648\u0635\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0628\u0625\u0628\u0642\u0627\u0621 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0645\u0646\u0638\u0645 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0628\u064a\u0646 60 \u064867 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a (15.6 \u0625\u0644\u0649 19.4 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629) \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0636\u0628\u0637 \u0645\u0646\u0638\u0645 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0648\u0625\u0644\u0627 \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0627\u062a. \u0641\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u062c\u0633\u0645\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u064a\u0639\u0637\u0644 \u0646\u0648\u0645\u0643.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #4: \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u064a\u062d\u0633\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0639\u0627\u0645\u0644 \u0622\u062e\u0631 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0647\u0648 \u0627\u0644\u062a\u0648\u0642\u064a\u062a. \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f\u060c \u064a\u0634\u0645\u0644 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0648\u0642\u062a \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0643\u0644 \u0644\u064a\u0644\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0623\u0646 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0647\u064a \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0639\u0629 10 \u0645\u0633\u0627\u0621\u064b \u06482 \u0635\u0628\u0627\u062d\u064b\u0627\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 9 \u0645\u0633\u0627\u0621\u064b \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u062a\u0642\u062f\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u062a\u0648\u0635\u064a\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645. \u0644\u0642\u062f \u062a\u0637\u0648\u0631 \u0627\u0644\u0628\u0634\u0631 \u0644\u064a\u0634\u0631\u0642\u0648\u0627 \u0645\u0639 \u0627\u0644\u0634\u0645\u0633. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u062f\u064a\u062b \u0639\u0646 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u0627\u0645\u0647\u0627 \u0647\u0646\u0627. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 18 \u064864 \u0639\u0627\u0645\u0627\u064b \u0623\u0646 \u064a\u0646\u0627\u0645\u0648\u0627 7 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0648\u062d\u062a\u0649 9 \u0633\u0627\u0639\u0627\u062a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0645\u0631\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 65 \u0639\u0627\u0645\u0627\u064b\u060c \u0641\u064a\u062c\u0628 \u0623\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #5: The More Diverse Your Gut Microbiome, the Better Your Sleep<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">One of the most intriguing theories to come from science over the last decade is the idea of the gut-brain axis. According to proponents of this theory, there is a bidirectional connection between the brain and the gut. And in the gut lives the microbiome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is a collection of billions of bacterial species in your gut. Scientists refer to the number and type of bacterial species living in your gut as microbiome diversity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recent studies have shown that the more diverse your gut bacteria are, the longer and better you sleep. Unfortunately, the reverse is also true. The poorer your sleep is, the less diverse your gut microbiome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0646\u0642\u0635 \u0627\u0644\u062a\u0646\u0648\u0639 \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0644\u064a\u0633 \u0633\u064a\u0626\u064b\u0627 \u0644\u0644\u0646\u0648\u0645 \u0641\u0642\u0637. \u0641\u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644 \u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627\u064b\u060c \u0643\u064a\u0641 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0623\u0645\u0639\u0627\u0626\u0643 \u0644\u0627 \u064a\u0628\u0642\u064a\u0643 \u0645\u0633\u062a\u064a\u0642\u0638\u0627\u064b \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644\u061f \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat a diet of diverse foods, including whole grains, non-animal proteins, and plenty of fiber-rich colorful fruits and veggies<\/li>\n\n\n\n<li>Try fermented foods (yogurt, sauerkraut, kombucha, kimchi, etc.)<\/li>\n\n\n\n<li>Take a prebiotic or probiotic<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #6: Sex Before Bed Will Help You Fall Asleep Faster<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Orgasms regulate the release of feel-good neurotransmitters like serotonin. Orgasms also help produce oxytocin, which is a natural stress reliever.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0641\u0632 \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646. \u0648\u064a\u0646\u0634\u0637 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u0641\u0631\u0627\u0632\u0647 \u0623\u064a\u0636\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0633\u062a\u0642\u0628\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0641\u064a\u0648\u0646\u064a\u0629. \u0648\u0639\u0646\u062f \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644\u0627\u062a \u0627\u0644\u0623\u0641\u064a\u0648\u0646\u064a\u0629 \u0644\u0627 \u062a\u062e\u0641\u0641 \u0627\u0644\u0623\u0644\u0645 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0646\u0639\u0627\u0633.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #7: You Can Improve Your Sleep by Improving Your Lifestyle<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u0627\u0644\u062c \u0645\u0639\u0638\u0645 \u0643\u062a\u0627\u0628 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646 \"\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0630\u0643\u0649\" \u0639\u0648\u0627\u0645\u0644 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645. \u062a\u0634\u0645\u0644 \u0639\u0648\u0627\u0645\u0644 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0647\u0630\u0647 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li>\n\n\n\n<li>Weight<\/li>\n\n\n\n<li>Alcohol and caffeine consumption<\/li>\n\n\n\n<li>Mental health<\/li>\n\n\n\n<li>Supplements<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise and Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Getting more exercise can improve the quality of your sleep. Specifically, working out can help you fall asleep faster.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0627\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0645\u0633\u062a\u064a\u0642\u0638\u064b\u0627 \u0645\u0633\u062a\u064a\u0642\u0638\u064b\u0627 \u0648\u0623\u0646\u062a \u062a\u0639\u062f \u0627\u0644\u062e\u0631\u0627\u0641 \u0643\u0644 \u0644\u064a\u0644\u0629\u060c \u0641\u0625\u0646 \u062f\u0645\u062c \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0641\u064a \u064a\u0648\u0645\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Weight Loss and Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Carrying extra weight can decrease sleep quality for various reasons. Obese people are at a higher risk of developing sleep apnea and other sleeping conditions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Interestingly, the relationship between weight and sleep goes both ways. Studies show that you may <a href=\"https:\/\/www.science.org\/content\/article\/here-s-how-skimping-sleep-can-change-your-appetite\" rel=\"nofollow noopener\" target=\"_blank\">crave more calorie-dense foods<\/a> if you don\u2019t get enough rest. This can lead to further weight gain and sleep disruptions, and the cycle continues.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Caffeine, Alcohol, and Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0642\u062f \u0633\u0645\u0639\u062a \u0623\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0645\u0645\u0646\u0648\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u0641\u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641\u060c \u064a\u0645\u0646\u0639 \u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0646\u0639\u0627\u0633 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0638\u064a\u0645\u0647 \u0644\u0644\u0646\u0627\u0642\u0644 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0623\u062f\u064a\u0646\u0648\u0632\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u0644\u0627 \u062a\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0641\u064a \u062c\u0633\u0645\u0643 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u0633\u0627\u0639\u0629 4 \u0645\u0633\u0627\u0621\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u063a\u064a\u0631 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u062d\u0648\u0644. \u0641\u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u0641\u0632 \u0627\u0644\u0643\u062d\u0648\u0644 \u0627\u0644\u0646\u0639\u0627\u0633\u060c \u0641\u0625\u0646\u0647 \u064a\u0636\u0631 \u0628\u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645. \u0648\u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f\u060c \u064a\u0639\u0631\u0642\u0644 \u0627\u0644\u0643\u062d\u0648\u0644 \u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0645\u0631\u064a\u062d\u0629 (REM).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Memory and learning consolidation occur during REM sleep. So, if you often have a hot toddy before bed, you could affect your memory and intelligence. You can avoid these effects if you abstain from alcohol for a few hours before hitting the hay.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mental Well-Being and Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u062a\u0633\u062a\u0644\u0642\u064a \u0645\u0633\u062a\u064a\u0642\u0638\u064b\u0627 \u0641\u064a \u0627\u0644\u0644\u064a\u0644 \u0644\u0633\u0627\u0639\u0627\u062a\u060c \u0645\u062a\u0645\u0646\u064a\u064b\u0627 \u0623\u0646 \u062a\u0646\u0627\u0645 \u0648\u0644\u0643\u0646\u0643 \u063a\u064a\u0631 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0625\u0637\u0641\u0627\u0621 \u0639\u0642\u0644\u0643\u061f \u0623\u0646\u062a \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0644\u0633\u062a \u0648\u062d\u062f\u0643. \u0641\u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u064a\u0643\u0648\u0646 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u0646\u0641\u0633\u064a\u0629 \u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0644\u0623\u0631\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is good news, though. You can combat insomnia while also improving your overall well-being through meditation. All you have to do is turn off your thoughts and practice deep breathing techniques for just 10 minutes before bed each night.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Supplements That Help You Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u062a\u0633\u0627\u0621\u0644 \u0627\u0644\u0622\u0646: \u0645\u0627\u0630\u0627 \u0644\u0648 \u0644\u0645 \u064a\u0643\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062a\u0623\u0645\u0644 \u0648\u062d\u062f\u0647\u0645\u0627 \u063a\u064a\u0631 \u0643\u0627\u0641\u064a\u064a\u0646 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645\u061f \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u064a\u0647 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0641\u064a\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesium and melatonin are the two most common non-prescription medicines for poor sleep. Magnesium is a naturally occurring mineral. As we mentioned earlier, melatonin is the hormone that regulates your circadian rhythm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesium can help you relax when taken before bed. The book recommends you use magnesium paste on your neck and back. This is the most effective way to deliver this mineral to your brain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Melatonin should only be an option when all else fails. Our bodies produce melatonin naturally. So supplementing this hormone too often can throw normal melatonin production out of whack.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #8: Set Yourself Up for Success With a Restful Environment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Where you sleep and what you wear when you sleep matter. This is why the Sleep Smarter book by Shawn Stevenson recommends creating a bedtime routine. He also discusses cultivating a so-called sleep sanctuary.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645\u060c \u0627\u062d\u0631\u0635\u064a \u0639\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u0627\u062e\u062a\u0631 \u062e\u0627\u0645\u0627\u062a \u062a\u0633\u0645\u062d \u0628\u0627\u0644\u062a\u0647\u0648\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0637\u0646 \u0648\u0627\u0644\u0643\u062a\u0627\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0628\u0631\u0648\u062f\u0629 \u062c\u0633\u0645\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0641\u0636\u0641\u0627\u0636\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0647\u064a\u062c \u0628\u0634\u0631\u062a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0645\u064a\u0632 \u0645\u0644\u0627\u0630 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0628\u0628\u0639\u0636 \u0627\u0644\u0635\u0641\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0623\u0648\u0644\u0627\u064b\u060c \u062a\u0646\u0627\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0638\u0644\u0627\u0645. \u0647\u0630\u0627 \u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0628\u0625\u064a\u0642\u0627\u0639 \u0633\u0627\u0639\u062a\u0643 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0642\u0645 \u0628\u062a\u0639\u062a\u064a\u0645 \u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u0643. \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0636\u0648\u0621 \u0627\u0644\u063a\u0631\u0641\u0629 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0625\u0644\u0649 \u0643\u0628\u062d \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 501 \u062a\u064a\u0631\u0627\u0628\u0627\u064a\u062a 3 \u062a\u064a\u0631\u0627\u0628\u0627\u064a\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Secondly, you sleep better in a room with clean air. The most natural way to purify your air is with houseplants. Plants take up carbon dioxide and other toxins from the air, putting out clean oxygen as a byproduct.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0648\u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0647\u064a \u0646\u0628\u0627\u062a\u0627\u062a \u0627\u0644\u0628\u0648\u062b\u0648\u0633 \u0648\u0646\u0628\u0627\u062a\u0627\u062a \u0627\u0644\u062b\u0639\u0628\u0627\u0646 \u0648\u0644\u0633\u0627\u0646 \u0627\u0644\u062d\u0645\u0649. \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647\u0627 \u062a\u0628\u062f\u0648 \u0631\u0627\u0626\u0639\u0629 \u0645\u0639 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u062f\u064a\u0643\u0648\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, avoid bringing work into the bedroom. Working before you sleep can increase stress hormones in your brain and body. And these stress hormones can decrease your sleep quantity and make it harder to drift off to sleep.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cHigh-quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain.\u201d&nbsp;<\/p>\n<cite>- \u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Final Summary and Review of Sleep Smarter<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0646\u062d \u0643\u062a\u0627\u0628 \"\u0627\u0644\u0646\u0648\u0645 \u0628\u0630\u0643\u0627\u0621\" \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0647\u062a\u0645\u064a\u0646 \u0628\u0627\u0644\u0635\u062d\u0629 \u062e\u0627\u0631\u0637\u0629 \u0637\u0631\u064a\u0642 \u0644\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u0646\u0648\u0645. \u0633\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0633\u0628\u0628 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0648\u0639\u0642\u0644 \u0633\u0644\u064a\u0645\u064a\u0646. \u0648\u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0648\u0627\u0631\u062f\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0643\u062a\u0627\u0628 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u0646\u0641\u064a\u0630. \u0641\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u0627\u064b \u0644\u0627 \u064a\u0643\u0644\u0641 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0644. \u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0643\u062a\u0627\u0628 \u0645\u0635\u062f\u0631\u0627\u064b \u0645\u0645\u062a\u0627\u0632\u0627\u064b \u0644\u0623\u064a \u0634\u062e\u0635 \u0641\u064a \u0631\u062d\u0644\u062a\u0647 \u0646\u062d\u0648 \u0635\u062d\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a reminder, these are the main takeaways from Sleep Smarter:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sleep Is Critical for Optimal Productivity and More<\/li>\n\n\n\n<li>Sun and Screen Exposure Can Throw Off Your Circadian Rhythm<\/li>\n\n\n\n<li>Temperature Is the Most Important Factor for Sleeping Well<\/li>\n\n\n\n<li>Going to Bed at the Same Time and Waking Up Early Improve Sleep Quality<\/li>\n\n\n\n<li>The More Diverse Your Gut Microbiome, the Better Your Sleep<\/li>\n\n\n\n<li>Sex Before Bed Will Help You Fall Asleep Faster<\/li>\n\n\n\n<li>You Can Improve Your Sleep by Improving Your Lifestyle<\/li>\n\n\n\n<li>Set Yourself Up for Success With a Restful Environment<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sleep Smarter PDF \u0648Infographic \u0648\u0643\u062a\u0627\u0628 \u0645\u0633\u0645\u0648\u0639 \u0645\u062c\u0627\u0646\u064a \u0648\u0645\u0644\u062e\u0635 \u0643\u062a\u0627\u0628 \u0645\u062a\u062d\u0631\u0643<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u0623\u0639\u062c\u0628\u062a\u0643 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u064a \u062a\u0639\u0644\u0645\u062a\u0647\u0627 \u0647\u0646\u0627\u061f \u0634\u0627\u0631\u0643 \u0644\u0625\u0638\u0647\u0627\u0631 \u0627\u0647\u062a\u0645\u0627\u0645\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u0623\u0646\u062a \u062c\u062f\u064a\u062f \u0641\u064a StoryShots\u061f \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0644\u0641 PDF\u060c \u0648\u0627\u0644\u0631\u0633\u0648\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0635\u0648\u062a\u060c \u0648\u0627\u0644\u0631\u0633\u0648\u0645 \u0627\u0644\u0645\u062a\u062d\u0631\u0643\u0629<strong>&nbsp;<\/strong>\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0647\u0630\u0627 \u0627\u0644\u0645\u0644\u062e\u0635 <em>\u0627\u0644\u0646\u0648\u0645 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631<\/em> \u0648\u0627\u0644\u0645\u0626\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u062a\u0628 \u063a\u064a\u0631 \u0627\u0644\u062e\u064a\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0628\u064a\u0639\u064b\u0627 \u0641\u064a&nbsp;<a href=\"https:\/\/go.getstoryshots.com\/free\">\u062a\u0637\u0628\u064a\u0642 \u0645\u062c\u0627\u0646\u064a \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/a>&nbsp;\u062a\u0645 \u0627\u062e\u062a\u064a\u0627\u0631\u0647 \u0645\u0646 \u0642\u0650\u0628\u0644 Apple \u0648Google \u0648The Guardian \u0648\u0627\u0644\u0623\u0645\u0645 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0643\u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0648\u0627\u0644\u062a\u0639\u0644\u0645 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0647\u0630\u0627 \u063a\u064a\u0636 \u0645\u0646 \u0641\u064a\u0636. \u0644\u0644\u063a\u0648\u0635 \u0641\u064a \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0648\u062f\u0639\u0645 \u0627\u0644\u0645\u0624\u0644\u0641\u060c \u0627\u0637\u0644\u0628\u0647\u0627 <a href=\"https:\/\/geni.us\/sleep-smarter\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/sleep-smarter\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u0647\u0646\u0627<\/a>&nbsp;\u0623\u0648 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0627\u0628 \u0627\u0644\u0635\u0648\u062a\u064a <a href=\"https:\/\/geni.us\/sleep-smarter-audio\" data-type=\"URL\" data-id=\"https:\/\/geni.us\/sleep-smarter-audio\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u0645\u062c\u0627\u0646\u0627\u064b<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u062a\u0642\u064a\u064a\u0645<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0642\u064a\u0645 \u0647\u0630\u0627 \u0627\u0644\u0643\u062a\u0627\u0628 4\/5.<\/p>\n\n\n\n<div class=\"wp-block-yet-another-stars-rating-overall-rating yasr-overall-block\"><!--Yasr Overall Rating Shortcode--><div class='yasr-custom-text-before-overall' id='yasr-custom-text-before-overall'>\u0646\u062a\u064a\u062c\u062a\u0646\u0627<\/div><div class=\"yasr-overall-rating\"><div class='yasr-rater-stars'\r\n                           id='yasr-overall-rating-rater-592933b1ba665'\r\n                           data-rating='4'\r\n                           data-rater-starsize='24'>\r\n                       <\/div><\/div><!--End Yasr Overall Rating Shortcode--><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0644\u062e\u0635\u0627\u062a \u0627\u0644\u0643\u062a\u0628 \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/why-we-sleep-summary\/\" data-type=\"post\" data-id=\"63\">\u0644\u0645\u0627\u0630\u0627 \u0646\u0646\u0627\u0645<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/breath-summary\/\" data-type=\"post\" data-id=\"48277\">\u0627\u0644\u062a\u0646\u0641\u0633<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/the-4-hour-body-summary\/\" data-type=\"post\" data-id=\"397\">\u0627\u0644\u062c\u0633\u0645 \u0630\u0648 \u0627\u0644\u0623\u0631\u0628\u0639 \u0633\u0627\u0639\u0627\u062a<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/the-miracle-morning-summary\/\" data-type=\"post\" data-id=\"277\">\u0635\u0628\u0627\u062d \u0627\u0644\u0645\u0639\u062c\u0632\u0629<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/the-5-am-club-summary\/\" data-type=\"post\" data-id=\"2045\">\u0646\u0627\u062f\u064a 5 \u0635\u0628\u0627\u062d\u064b\u0627<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/atomic-habits-summary\/\" data-type=\"post\" data-id=\"48666\">\u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0630\u0631\u064a\u0629<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/the-power-of-habit-summary\/\" data-type=\"post\" data-id=\"241\">\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u062f\u0629<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/ar\/books\/tiny-habits-summary\/\" data-type=\"post\" data-id=\"49001\">\u0639\u0627\u062f\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u0627\u064b<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-1024x1024.png\" alt=\"\u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0644\u062e\u0635 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621\u064b\u060c \u064a\u0642\u062a\u0628\u0633 PDF \u0641\u0635\u0648\u0644 \u0627\u0644\u0643\u062a\u0627\u0628 \u0627\u0644\u0635\u0648\u062a\u064a \u0627\u0644\u0645\u062c\u0627\u0646\u064a \u0644\u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646\u0633\u0648\u0646\u060c \u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0628\u064a\u0627\u0646\u064a\u0629\u060c \u0627\u0644\u0646\u0642\u062f\u060c \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0627\u0644\u0642\u0635\u0635\" class=\"wp-image-58329\" style=\"aspect-ratio:1;width:200px;height:auto\" srcset=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-1024x1024.png 1024w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-300x300.png 300w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-150x150.png 150w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-768x768.png 768w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-12x12.png 12w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2-600x600.png 600w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Sleep-Smarter-summary-review-PDF-quotes-chapters-free-audiobook-Shawn-Stevenson-infographic-analysis-criticism-takeaways-storyshots-2.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>\u0645\u0644\u062e\u0635 \u0643\u062a\u0627\u0628 \"\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0630\u0643\u0649: 21 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 \u0641\u064a \u0637\u0631\u064a\u0642\u0643 \u0625\u0644\u0649 \u062c\u0633\u0645 \u0623\u0641\u0636\u0644 \u0648\u0635\u062d\u0629 \u0623\u0641\u0636\u0644 \u0648\u0646\u062c\u0627\u062d \u0623\u0643\u0628\u0631\" \u0627\u0644\u062d\u064a\u0627\u0629 \u0645\u0632\u062f\u062d\u0645\u0629. \u0647\u0644 \u0643\u0627\u0646 \u0643\u062a\u0627\u0628 \"\u0627\u0644\u0646\u0648\u0645 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u062b\u0631\" \u0644\u0634\u0648\u0646 \u0633\u062a\u064a\u0641\u0646 \u0639\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u061f \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0622\u0646.  \u0646\u062d\u0646 \u0646\u062e\u062f\u0634 \u0627\u0644\u0633\u0637\u062d \u0647\u0646\u0627. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0643\u062a\u0627\u0628 \"\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0630\u0643\u0649\"\u060c \u0627\u0637\u0644\u0628\u0647 \u0645\u0646 \u0647\u0646\u0627 \u0623\u0648 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649<\/p>","protected":false},"author":1,"featured_media":92735,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":4,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4480,4527,4483,4484],"tags":[],"class_list":["post-58222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","category-new","category-productivity","category-science"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"taxonomy_info":{"category":[{"value":4480,"label":"Health 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