Malunga nendlela yokwenza oku, ugqirha we-Russia esynamoist, i-Therapist, intloko yeSebe lezoBumbano lweShensicary Ishishini le-Federal Standary Ishishini le-Olive lo I-Russia, Alexander Melnikov, inika ingxelo ye-komsomomolkaya yedravda.
Ukuthobela ngononophelo ngemowudi ikuvumela ukuba uphephe izifo ezininzi. Ngokutsho kwakhe, kubaluleke kakhulu ukuba ixesha lokuqalisa ukulala kunye nexesha lokuvusa phakathi evekini lingenazindla zikhulu. Ugqirha odibeneyo wathi ishedyuli yokulala kufuneka iqwalaselwe kuphela ngeentsuku zeveki, kodwa nakwimpelaveki, zivumela ukuba zivusele iyure emva kwesiqhelo. UMelnikov ucebisa ngokuhlwa ukuze ulungiselele ixesha lokuphumla. Kwangelo xesha, wonke umntu unokuza ngendlela efanelekileyo.
Umntu unokuba mnandi, umntu uhlamba. Kubaluleke kakhulu ukuba uthathele ingqalelo inyani yokuba yinkqubo ehamba kancinci kwaye igudileyo eqhubeka iphelele kakhulu kangangeyure. Ngaphambi kokuba ulale, awunakuhamba, kuba endaweni yokuwa phantsi, uya kufumana imvakalelo yokungonwabi. - Alexander Melnikov, ugqirha weDamologist
Ukongeza, i-melnikov iceba ukuba ingalayishe umzimba ngokuqeqeshwa ngokomzimba ngokuhlwa. Iluncedo kakhulu, ngokweengcali, landela umsebenzi wezithuthi ngexesha lasemini. Kubantu abadala, ukuzibhokoxa emzimbeni kufanele ukuba kwelona lincinci lincinci liyiyure ngosuku. Kwaye olona gqirha luncedo lubizwa ngokuba uqeqesho lwe-anaerobic, ukuhamba ngokukhawuleza, ukuqhuba, ukuqubha, ukuhamba ngebhayisikile.
UMelnikov naye wathi ukusetyenziswa kweegajethi kwigumbi lokulala akucetyiswa kuba banegalelo ekunciphiseni ukukhululwa kwe-melatonin ngenxa yokukhanyiswa kwayo. Ingcali iyacetyiswa ukuba ingafumani gumbi lijolise kulwalamano.
Ibhedi kufuneka idityaniswe kuphela nokulala okanye ngesondo. Musa ukuguqula ibhedi eofisini, i-cinema okanye ithala leencwadi. - Alexander Melnikov, ugqirha weDamologist
UMelnikov wachaza ukuba iVULERIan kunye namanye amalungiselelo akhoyo emvelaphi yesityalo anesiphumo se-placebo kwaye asichaphazeli indalo yokulala. Ngokutsho kwengcali, ukubonelela ngendlela efanelekileyo ukulala ngokuqinileyo, unokuthatha imali equkethe i-melatonin ukunceda ukulawula ukulala kunye namaxesha avuthayo.
Amaziko okulala anamandla I-Desistal i-Dynamoistist ayikhuthazi ukusebenzisa ugqirha ngaphandle kokumisela ugqirha. Ezo ndlela zikhoboka kunye neziyobisi. UMelnikov uxinzelelekile ukuba kubalulekile ukuphelisa unobangela wokulala kakubi, kwaye iipilisi zokulala ziya kuba lunyango. I-Acute InSolomnia inokuba ngunobangela weemeko zoxinzelelo ezitshintshileyo.
Ingcali ye-Synogist yayishwankathelwe ukuba ubuqhetseba bomeleleyo, obusempilweni yeyona nto inokuthenjwa nengqinelwa ekomelezeni ukomeleza.
Kwangoko, "Inkonzo yeendaba ephambili" yatsho ingxelo yokuba ubomi bobomi kwiRussia Federation kwiCegademic Covid-19 Yehliswa ngeminyaka emi-2.