{"id":308283,"date":"2025-09-10T14:03:09","date_gmt":"2025-09-10T06:03:09","guid":{"rendered":"https:\/\/www.cekc.mn\/?p=308283"},"modified":"2025-09-10T14:03:09","modified_gmt":"2025-09-10T06:03:09","slug":"%d0%a8%d3%a9%d0%bd%d0%b8%d0%b9%d0%bd-%d1%8d%d1%8d%d0%bb%d0%b6%d0%b8%d0%bd%d0%b4-%d0%b0%d0%b6%d0%b8%d0%bb%d0%bb%d0%b0%d0%b4%d0%b0%d0%b3-%d1%8d%d1%80%d1%87%d2%af%d2%af%d0%b4%d0%b8%d0%b9%d0%bd-%d0%b1","status":"publish","type":"post","link":"https:\/\/www.cekc.mn\/?p=308283","title":{"rendered":"\u0428\u04e9\u043d\u0438\u0439\u043d \u044d\u044d\u043b\u0436\u0438\u043d\u0434 \u0430\u0436\u0438\u043b\u043b\u0430\u0434\u0430\u0433 \u044d\u0440\u0447\u04af\u04af\u0434\u0438\u0439\u043d \u0431\u044d\u043b\u0433\u0438\u0439\u043d \u044d\u0440\u04af\u04af\u043b \u043c\u044d\u043d\u0434"},"content":{"rendered":"<p>\u0428\u04e9\u043d\u0438\u0439\u043d \u044d\u044d\u043b\u0436\u0438\u043d\u0434 \u0430\u0436\u0438\u043b\u043b\u0430\u0434\u0430\u0433 \u044d\u0440\u0447\u04af\u04af\u0434\u0438\u0439\u043d \u04e9\u0434\u04e9\u0440 \u0442\u0443\u0442\u043c\u044b\u043d \u0430\u043c\u044c\u0434\u0440\u0430\u043b \u0431\u0443\u0441\u0434\u0430\u0430\u0441 \u0442\u044d\u0441 \u04e9\u04e9\u0440. \u041d\u043e\u0439\u0440\u043d\u044b \u0446\u0430\u0433, \u0445\u043e\u043e\u043b\u043b\u043e\u043b\u0442, \u0431\u0438\u0435\u0438\u0439\u043d \u0431\u0430\u0439\u0434\u0430\u043b \u043d\u044c \u0435\u0440\u0434\u0438\u0439\u043d\u0445\u04e9\u04e9\u0441 \u0445\u0430\u043c\u0430\u0430\u0433\u04af\u0439 \u04e9\u04e9\u0440\u0447\u043b\u04e9\u0433\u0434\u04e9\u0436, \u044d\u043d\u044d \u043d\u044c \u0431\u044d\u043b\u0433\u0438\u0439\u043d \u044d\u0440\u04af\u04af\u043b \u043c\u044d\u043d\u0434\u044d\u0434 \u0448\u0443\u0443\u0434 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u0434\u04e9\u0433 \u0431\u0430\u0439\u043d\u0430.<!--more--><br \/>\n<a href=\"http:\/\/www.lovelytoys.mn\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-308192 size-medium\" src=\"https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-640x267.jpg\" alt=\"\" width=\"640\" height=\"267\" srcset=\"https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-640x267.jpg 640w, https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-1536x640.jpg 1536w, https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-2048x854.jpg 2048w, https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-260x108.jpg 260w, https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-50x21.jpg 50w, https:\/\/www.cekc.mn\/wp-content\/zurag\/2025\/08\/banner03f-150x63.jpg 150w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><br \/>\n<strong>\u0411\u0438\u0435 \u043c\u0430\u0445\u0431\u043e\u0434\u043e\u0434 \u044e\u0443 \u0431\u043e\u043b\u0434\u043e\u0433 \u0432\u044d?<\/strong><\/p>\n<p><em>1. \u0426\u0438\u0440\u043a\u0430\u0434\u0438\u0430\u043d \u0440\u0438\u0442\u043c (biological clock) \u0430\u043b\u0434\u0430\u0433\u0434\u0430\u0445<\/em><br \/>\n\u2013 \u0411\u0438\u0435\u0438\u0439\u043d \u0434\u043e\u0442\u043e\u043e\u0434 \u0446\u0430\u0433 \u043d\u043e\u0439\u0440, \u0441\u044d\u0440\u0433\u044d\u043b\u0442, \u0433\u043e\u0440\u043c\u043e\u043d \u044f\u043b\u0433\u0430\u0440\u0430\u043b\u0434 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u0434\u04e9\u0433.<br \/>\n\u2013 \u0428\u04e9\u043d\u0438\u0439\u043d \u0430\u0436\u0438\u043b \u043d\u044c \u0442\u0430\u0440\u0445\u0438\u043d\u044b \u043c\u0435\u043b\u0430\u0442\u043e\u043d\u0438\u043d \u044f\u043b\u0433\u0430\u0440\u0430\u043b\u0442\u044b\u0433 \u0441\u0430\u0430\u0442\u0443\u0443\u043b\u0436, \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d\u044b \u0442\u04af\u0432\u0448\u0438\u043d\u0433 \u0431\u0443\u0443\u0440\u0443\u0443\u043b\u0434\u0430\u0433.<\/p>\n<p><em>2. \u0422\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d\u044b \u0431\u0443\u0443\u0440\u0430\u043b\u0442<\/em><br \/>\n\u2013 \u042d\u0440\u0447\u04af\u04af\u0434\u0438\u0439\u043d \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d \u04e9\u0433\u043b\u04e9\u04e9 \u0445\u0430\u043c\u0433\u0438\u0439\u043d \u04e9\u043d\u0434\u04e9\u0440 \u0431\u0430\u0439\u0434\u0430\u0433 (\u044d\u0440\u0447 \u0445\u04af\u0447, \u0441\u0435\u043a\u0441\u0438\u0439\u043d \u0445\u04af\u0441\u044d\u043b, \u0431\u0443\u043b\u0447\u0438\u043d\u043b\u0430\u0433 \u0431\u0430\u0439\u0434\u043b\u044b\u0433 \u0434\u044d\u043c\u0436\u0434\u044d\u0433).<br \/>\n\u2013 \u0428\u04e9\u043d\u0438\u0439\u043d \u0430\u0436\u0438\u043b \u043d\u044c \u044d\u043d\u044d \u0446\u0438\u043a\u043b\u0434 \u0441\u0430\u0430\u0434 \u0431\u043e\u043b\u0436, \u0434\u044d\u044d\u0440\u044d\u044d\u0441 \u043d\u044c \u043d\u043e\u0439\u0440\u0433\u04af\u0439\u0434\u043b\u044d\u044d\u0441 \u0431\u043e\u043b\u0436 \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d 10\u201320% \u0431\u0443\u0443\u0440\u0434\u0430\u0433 \u0441\u0443\u0434\u0430\u043b\u0433\u0430\u0430\u0433\u0430\u0430\u0440 \u0442\u043e\u0433\u0442\u043e\u043e\u0433\u0434\u0436\u044d\u044d.<\/p>\n<p><em>3. \u0421\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d, \u0434\u043e\u043f\u0430\u043c\u0438\u043d \u0434\u0443\u0443\u0441\u0442\u0430\u043b<\/em><br \/>\n\u2013 \u0425\u044d\u0442 \u0441\u0442\u0440\u0435\u0441\u0441\u0442\u044d\u0439, \u0430\u043c\u044c\u0434\u0440\u0430\u043b\u044b\u043d \u0445\u044d\u043c\u043d\u044d\u043b \u0430\u043b\u0434\u0430\u0433\u0434\u0441\u0430\u043d \u04af\u0435\u0434 \u0434\u043e\u043f\u0430\u043c\u0438\u043d\u044b\u043d \u043c\u044d\u0434\u0440\u044d\u0433 \u0431\u0430\u0439\u0434\u0430\u043b \u0431\u0430\u0433\u0430\u0441\u0447, \u0441\u0435\u043a\u0441\u0438\u0439\u043d \u0445\u04af\u0441\u044d\u043b \u0431\u0443\u0443\u0440\u0434\u0430\u0433.<\/p>\n<p><strong>\u0421\u0443\u0434\u0430\u043b\u0433\u0430\u0430\u043d\u044b \u0431\u0430\u0440\u0438\u043c\u0442<\/strong><\/p>\n<ul>\n<li>\u0410\u043c\u0435\u0440\u0438\u043a\u0438\u0439\u043d Sleep Medicine Reviews \u0441\u0443\u0434\u0430\u043b\u0433\u0430\u0430\u0433\u0430\u0430\u0440 \u0448\u04e9\u043d\u0438\u0439\u043d \u044d\u044d\u043b\u0436\u0438\u043d\u0434 \u0430\u0436\u0438\u043b\u043b\u0430\u0434\u0430\u0433 \u044d\u0440\u0447\u04af\u04af\u0434\u0438\u0439\u043d 30\u201340% \u043d\u044c \u0442\u04af\u0440 \u0431\u044d\u043b\u0433\u0438\u0439\u043d \u0441\u0443\u043b\u0440\u0430\u043b\u0442\u0430\u0439, \u0431\u0443\u0441\u0430\u0434\u0442\u0430\u0439 \u0445\u0430\u0440\u044c\u0446\u0443\u0443\u043b\u0430\u0445\u0430\u0434 \u0438\u043b\u04af\u04af \u0438\u0445\u044d\u044d\u0445\u044d\u043d.<\/li>\n<li>\u041d\u043e\u0439\u0440\u043d\u044b \u0434\u0443\u0442\u0430\u0433\u0434\u0430\u043b \u043d\u044c \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d \u0431\u0443\u0443\u0440\u0430\u0445\u0430\u0434 \u0448\u0443\u0443\u0434 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u0434\u04e9\u0433. 5\u20136 \u0446\u0430\u0433\u0438\u0439\u043d \u043d\u043e\u0439\u0440\u0442\u043e\u0439 \u044d\u0440\u0447\u04af\u04af\u0434\u0438\u0439\u043d \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d 20%-\u0438\u0430\u0440 \u0431\u0430\u0433\u0430 \u0431\u0430\u0439\u0434\u0430\u0433.<\/li>\n<li>\u04e8\u0434\u0440\u0438\u0439\u043d \u0433\u044d\u0440\u044d\u043b \u0431\u0430 \u044d\u0435\u0440\u044d\u0433 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d \u044f\u043b\u0433\u0430\u0440\u0430\u043b\u0442 \u0430\u043b\u0434\u0430\u0433\u0434\u0430\u0445\u0430\u0430\u0440 \u0441\u044d\u0442\u0433\u044d\u043b \u0441\u0430\u043d\u0430\u0430 \u0442\u043e\u0433\u0442\u0432\u043e\u0440\u0433\u04af\u0439, \u0431\u044d\u043b\u0433\u0438\u0439\u043d \u0434\u0443\u0440 \u0445\u04af\u0441\u044d\u043b \u0431\u0443\u0443\u0440\u0434\u0430\u0433.<\/li>\n<\/ul>\n<p><strong>\u0422\u0443\u0441\u043b\u0430\u0445 \u0430\u0440\u0433\u0443\u0443\u0434<\/strong><\/p>\n<p><em>\u041d\u043e\u0439\u0440\u043d\u044b \u0437\u043e\u0445\u0438\u0446\u0443\u0443\u043b\u0430\u043b\u0442<\/em><br \/>\n\u2013 \u0425\u0430\u043c\u0433\u0438\u0439\u043d \u0431\u0430\u0433\u0430\u0434\u0430\u0430 7 \u0446\u0430\u0433 \u043d\u043e\u0439\u0440 \u0430\u0432\u0430\u0445.<br \/>\n\u2013 \u04e8\u0434\u04e9\u0440 \u0433\u044d\u0440\u044d\u043b\u0442\u04af\u04af\u043b\u044d\u0433 \u0431\u04af\u0445\u0438\u0439 \u04e9\u0440\u04e9\u04e9\u043d\u0434 \u0443\u043d\u0442\u0430\u0436, \u0448\u04e9\u043d\u0438\u0439\u043d \u0433\u044d\u0440\u044d\u043b \u0431\u0430\u0433\u0430\u0442\u0430\u0439 \u043e\u0440\u0447\u0438\u043d\u0434 \u0430\u043c\u0440\u0430\u0445.<\/p>\n<p><em>\u0425\u043e\u043e\u043b\u043b\u043e\u043b\u0442, \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d<\/em><br \/>\n\u2013 \u04e8\u0434\u0440\u0438\u0439\u043d \u0445\u043e\u043e\u043b\u043e\u043d\u0434\u043e\u043e \u0443\u0443\u0440\u0430\u0433, \u044d\u0440\u0434\u044d\u0441 \u0431\u043e\u0434\u0438\u0441 \u043d\u044d\u043c\u044d\u0445 (\u04e9\u043d\u0434\u04e9\u0433, \u0437\u0430\u0433\u0430\u0441, \u0441\u0430\u043c\u0430\u0440).<br \/>\n\u2013 \u0411\u0430\u0433\u0430 \u0437\u044d\u0440\u0433\u0438\u0439\u043d \u0434\u0430\u0441\u0433\u0430\u043b \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d \u043d\u044d\u043c\u044d\u0433\u0434\u04af\u04af\u043b\u0434\u044d\u0433.<\/p>\n<p><em>\u0421\u0442\u0440\u0435\u0441\u0441\u0438\u0439\u0433 \u0431\u0430\u0433\u0430\u0441\u0433\u0430\u0445<\/em><br \/>\n\u2013 \u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438, \u0430\u043c\u044c\u0441\u0433\u0430\u043b\u044b\u043d \u0434\u0430\u0441\u0433\u0430\u043b, \u0434\u0443\u0440\u0442\u0430\u0439 \u0437\u04af\u0439\u043b\u044d\u044d\u0440\u044d\u044d \u0430\u043c\u0440\u0430\u0445.<br \/>\n\u2013 \u0425\u044d\u0442 \u0438\u0445 \u0430\u0440\u0445\u0438, \u043a\u043e\u0444\u0435\u0438\u043d\u0430\u0430\u0441 \u0437\u0430\u0439\u043b\u0441\u0445\u0438\u0439\u0445.<\/p>\n<p><em>\u04e8\u0434\u0440\u0438\u0439\u043d \u0441\u0435\u043a\u0441 \u0431\u0443\u044e\u0443 \u04e9\u04e9\u0440\u0442 \u0442\u043e\u0445\u0438\u0440\u0441\u043e\u043d \u043c\u04e9\u0447<\/em><br \/>\n\u2013 \u0411\u0438\u0435\u0438\u0439\u043d \u044d\u0440\u0447 \u0445\u04af\u0447 \u04e9\u043d\u0434\u04e9\u0440 \u0431\u0430\u0439\u0445 \u04af\u0435\u0434 \u0441\u0435\u043a\u0441 \u0445\u0438\u0439\u0445 \u043d\u044c \u0434\u0443\u0440 \u0445\u04af\u0441\u044d\u043b, \u0442\u0430\u0430\u0448\u0430\u0430\u043b\u044b\u0433 \u043d\u044d\u043c\u044d\u0433\u0434\u04af\u04af\u043b\u0434\u044d\u0433.<br \/>\n\u2013 \u0425\u0430\u043c\u0442\u0440\u0430\u0433\u0447\u0442\u0430\u0439\u0433\u0430\u0430 \u044d\u0440\u0442 \u04e9\u0433\u043b\u04e9\u04e9 \u044d\u0441\u0432\u044d\u043b \u0437\u0430\u0432\u0441\u0430\u0440\u043b\u0430\u0433\u0430\u0430\u0440 \u0445\u043e\u043b\u0431\u043e\u043e \u0442\u043e\u0433\u0442\u043e\u043e\u0445 \u043d\u044c \u043c\u04e9\u043d \u044d\u0435\u0440\u044d\u0433 \u043d\u04e9\u043b\u04e9\u04e9\u0442\u044d\u0439.<\/p>\n<p><strong>\u0414\u04af\u0433\u043d\u044d\u043b\u0442<\/strong><\/p>\n<ul>\n<li>\u0428\u04e9\u043d\u0438\u0439\u043d \u044d\u044d\u043b\u0436\u0438\u043d\u0434 \u0430\u0436\u0438\u043b\u043b\u0430\u0434\u0430\u0433 \u044d\u0440\u0447\u04af\u04af\u0434\u0438\u0439\u043d \u0431\u044d\u043b\u0433\u0438\u0439\u043d \u044d\u0440\u04af\u04af\u043b \u043c\u044d\u043d\u0434 \u0431\u0443\u0441\u0434\u0430\u0430\u0441 \u0438\u043b\u04af\u04af \u0430\u043d\u0445\u0430\u0430\u0440\u0430\u043b \u0448\u0430\u0430\u0440\u0434\u0434\u0430\u0433.<\/li>\n<li>\u0422\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d \u0431\u0430 \u0434\u0443\u0440 \u0445\u04af\u0441\u043b\u0438\u0439\u0433 \u0445\u0430\u0434\u0433\u0430\u043b\u0430\u0445 \u0433\u043e\u043b \u0442\u04af\u043b\u0445\u04af\u04af\u0440: \u043d\u043e\u0439\u0440, \u0445\u043e\u043e\u043b\u043b\u043e\u043b\u0442, \u0441\u0442\u0440\u0435\u0441\u0441\u0438\u0439\u043d \u0437\u043e\u0445\u0438\u0446\u0443\u0443\u043b\u0430\u043b\u0442.<\/li>\n<li>\u042d\u0440\u04af\u04af\u043b \u0434\u0430\u0434\u0430\u043b \u0437\u0443\u0440\u0448\u0438\u043b\u0442\u0430\u0439 \u0431\u0430\u0439\u0445 \u043d\u044c \u0437\u04e9\u0432\u0445\u04e9\u043d \u0431\u044d\u043b\u0433\u0438\u0439\u043d \u044d\u0440\u04af\u04af\u043b \u043c\u044d\u043d\u0434 \u0442\u04e9\u0434\u0438\u0439\u0433\u04af\u0439 \u0435\u0440\u04e9\u043d\u0445\u0438\u0439 \u044d\u0440\u0447 \u0445\u04af\u0447, \u0431\u04af\u0442\u044d\u044d\u043c\u0436, \u0441\u044d\u0442\u0433\u044d\u043b \u0441\u0430\u043d\u0430\u0430\u0433 \u0447 \u0434\u044d\u043c\u0436\u0434\u044d\u0433.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0428\u04e9\u043d\u0438\u0439\u043d \u044d\u044d\u043b\u0436\u0438\u043d\u0434 \u0430\u0436\u0438\u043b\u043b\u0430\u0434\u0430\u0433 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":308284,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2473,475,9],"tags":[96,195],"class_list":["post-308283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-2473","category-special-release","category-mens-problem","tag-z-vl-g","tag-seks-z-vl-g"],"_links":{"self":[{"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/posts\/308283","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=308283"}],"version-history":[{"count":1,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/posts\/308283\/revisions"}],"predecessor-version":[{"id":308285,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/posts\/308283\/revisions\/308285"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=\/wp\/v2\/media\/308284"}],"wp:attachment":[{"href":"https:\/\/www.cekc.mn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=308283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=308283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cekc.mn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=308283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}