► Subscribe to other social networks of Alexander Sokolovsky: ▫️ Telegram channel - https://t.me/sokolay ▫️ Instagram - / sokolovskiy Today I have a very interesting guest - somnologist Roman Buzunov. Head of the Sleep Medicine Center, professor, doctor of medical sciences, honored doctor of the Russian Federation, leading Russian expert on insomnia, snoring, sleep apnea and CPAP therapy. This time we decided to talk about popular science topics that are very interesting to me. So, why is healthy sleep so important? How to fall asleep quickly, especially when thoughts interfere with sleep and you feel stressed? Where did the norm of 8 hours come from or is it a myth? Do owls and larks exist? Why do we have nightmares or restless dreams? With Roman, we discussed the most important questions about sleep: how to restore healthy sleep, how to get enough sleep, how stress and sleep are related, what is snoring and insomnia and why are they dangerous? How does lifestyle affect how we sleep? How to improve the quality of sleep, how to let go of obsessive thoughts? About alcohol and sleep, why is snoring dangerous? And we even talked about sex) Roman also gave several recommendations on how to easily fall asleep and life hacks on how to change your sleep pattern. Therefore, if you have problems with sleep and you want to figure out how to improve your sleep, then hurry up and watch the episode! Timecode. 0:00 Meeting the guest. Roman Buzunov 00:27 How does sleep affect us and our achievements? Why do we need sleep? 01:45 About the adequacy of decision-making without sleep 02:15 Less sleep to keep up with everything, what is the downside? 03:02 How much time does an average person need to sleep? 04:54 What happens if you don't get enough sleep? 08:14 Are there really owls and larks? 11:55 Recommendations for owls 17:03 Can the body permanently adapt to getting up at other times? 18:45 Life hacks on how to change your routine? Sleep hygiene 25:10 How to fall asleep when your head is in chaos? 26:23 Specific mechanics on how to relax? Anti-stress 28:00 Why are people in some religions calmer and more measured? 31:10 Relaxation techniques. How to turn the process of eating into relaxation? 34:30 Breathing exercise 35:20 Premature ejaculation 37:50 Sleep and stress are connected. Does sleep help fight stress? 40:49 When to exercise? 44:53 What is insomnia and how is it dangerous? When is sleeping pills not needed? 58:43 About hormones during sleep and cercadal rhythms 01:04:06 Sex before bed, why do some people fall asleep and others don't? 01:05:26 Alexander Sokolovsky's Telegram channel - https://t.me/sokolay 01:05:37 Do you need sleep medications? 01:10:38 The most effective technique for treating insomnia? 01:15:35 Sleep tracker. Why do you need them? 01:19:35 Can you use gadgets before bed? 01:23:08 How do our thoughts about the past and future prevent us from being in the present? 01:25:55 Why is it important to transfer your thoughts to paper? Napoleon technique 01:27:40 How to make decisions? 01:29:26 How to switch your focus? 01:31:25 How to let go of obsessive thoughts? 01:36:38 Alcohol and sleep 01:39:49 Why do we have nightmares or erotic dreams? 01:47:14 About lucid dreams. Vadim Zeland 01:50:32 About sleepwalking. Could it be a symptom? 01:55:28 How do children's and adults' routines differ? 02:00:44 Why is snoring dangerous? 02:01:43 Xenon for sleep 02:07:57 Relaxant for sleep and stress treatment 02:08:57 The most important, but unasked question Subscribe to the channel, like and don't miss new episodes with cool guests! You can listen to the audio version of the podcast on all available platforms here: https://band.link/K6HKR #RomanBuzunov #healthysleep #sleep #AlexanderSokolovsky #stress #insomnia Roman Buzunov's Instagram - / buzunov_roman