{"id":3370,"date":"2026-01-22T19:45:10","date_gmt":"2026-01-22T19:45:10","guid":{"rendered":"https:\/\/unfreezetools.com\/?p=3370"},"modified":"2026-01-22T19:45:10","modified_gmt":"2026-01-22T19:45:10","slug":"how-much-deep-sleep-do-you-need-by-age","status":"publish","type":"post","link":"https:\/\/unfreezetools.com\/ar\/how-much-deep-sleep-do-you-need-by-age\/","title":{"rendered":"\u0643\u0645 \u062a\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u062d\u0633\u0628 \u0639\u0645\u0631\u0643\u061f"},"content":{"rendered":"<p data-start=\"322\" data-end=\"699\">\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0634\u0643\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u062d\u0648\u0627\u0644\u064a <strong data-start=\"354\" data-end=\"384\">13-23% \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0646\u0648\u0645\u0643<\/strong>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 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data-start=\"2274\" data-end=\"2432\">\n<tr data-start=\"2274\" data-end=\"2304\">\n<td data-start=\"2274\" data-end=\"2288\" data-col-size=\"sm\">\u0625\u0635\u0644\u0627\u062d \u0647\u064a\u0627\u0643\u0644 \u0627\u0644\u0633\u064a\u0627\u0631\u0627\u062a<\/td>\n<td data-start=\"2288\" data-end=\"2296\" data-col-size=\"sm\">\u2705 \u0646\u0639\u0645<\/td>\n<td data-start=\"2296\" data-end=\"2304\" data-col-size=\"sm\">\u274c \u0644\u0627<\/td>\n<\/tr>\n<tr data-start=\"2305\" data-end=\"2336\">\n<td data-start=\"2305\" data-end=\"2322\" data-col-size=\"sm\">\u0646\u0634\u0627\u0637 \u0627\u0644\u062f\u0645\u0627\u063a<\/td>\n<td data-start=\"2322\" data-end=\"2328\" data-col-size=\"sm\">\u0642\u0644\u064a\u0644<\/td>\n<td data-start=\"2328\" data-end=\"2336\" data-col-size=\"sm\">\u0639\u0627\u0644\u064a<\/td>\n<\/tr>\n<tr data-start=\"2337\" data-end=\"2365\">\n<td data-start=\"2337\" data-end=\"2348\" data-col-size=\"sm\">\u0623\u062d\u0644\u0645<\/td>\n<td data-col-size=\"sm\" data-start=\"2348\" data-end=\"2355\">\u0646\u0627\u062f\u0631<\/td>\n<td data-col-size=\"sm\" data-start=\"2355\" data-end=\"2365\">\u0634\u0627\u0626\u0639<\/td>\n<\/tr>\n<tr data-start=\"2366\" data-end=\"2432\">\n<td data-start=\"2366\" data-end=\"2383\" data-col-size=\"sm\">\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0630\u0627\u0643\u0631\u0629<\/td>\n<td data-start=\"2383\" data-end=\"2401\" data-col-size=\"sm\">\u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629<\/td>\n<td data-start=\"2401\" data-end=\"2432\" data-col-size=\"sm\">\u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"2434\" data-end=\"2474\">\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 <strong data-start=\"2443\" data-end=\"2451\">\u0643\u0644\u0627\u0647\u0645\u0627<\/strong> \u0644\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u062a\u0627\u0645.<\/p>\n<hr data-start=\"2476\" data-end=\"2479\" \/>\n<h2 data-start=\"2481\" data-end=\"2523\">\u0643\u0645 \u062a\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u062d\u0633\u0628 \u0639\u0645\u0631\u0643\u061f<\/h2>\n<p data-start=\"2525\" data-end=\"2667\">\u062a\u062a\u063a\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646. \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0625\u0644\u0649 \u0646\u0648\u0645 \u0639\u0645\u064a\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u0635\u0644 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0639\u0645\u064a\u0642 \u0623\u0642\u0644.<\/p>\n<h3 data-start=\"2669\" data-end=\"2702\">\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u062d\u0633\u0628 \u0627\u0644\u0639\u0645\u0631<\/h3>\n<div class=\"TyagGW_tableContainer\">\n<div class=\"group TyagGW_tableWrapper flex flex-col-reverse w-fit\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2704\" data-end=\"3012\">\n<thead data-start=\"2704\" data-end=\"2757\">\n<tr data-start=\"2704\" data-end=\"2757\">\n<th data-start=\"2704\" data-end=\"2716\" data-col-size=\"sm\">\u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629<\/th>\n<th data-start=\"2716\" data-end=\"2737\" data-col-size=\"sm\">\u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0643\u0627\u0645\u0644<\/th>\n<th data-start=\"2737\" data-end=\"2757\" data-col-size=\"sm\">\u0646\u0648\u0645 \u0639\u0645\u064a\u0642 \u0645\u062b\u0627\u0644\u064a<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2806\" data-end=\"3012\">\n<tr data-start=\"2806\" data-end=\"2847\">\n<td data-start=\"2806\" data-end=\"2823\" data-col-size=\"sm\">\u062d\u062f\u064a\u062b\u064a \u0627\u0644\u0648\u0644\u0627\u062f\u0629 (0-1)<\/td>\n<td data-start=\"2823\" data-end=\"2837\" data-col-size=\"sm\">14-17 \u0633\u0627\u0639\u0629<\/td>\n<td data-col-size=\"sm\" data-start=\"2837\" data-end=\"2847\">30-40%<\/td>\n<\/tr>\n<tr data-start=\"2848\" data-end=\"2889\">\n<td data-start=\"2848\" data-end=\"2866\" data-col-size=\"sm\">\u0627\u0644\u0623\u0637\u0641\u0627\u0644 (1-12)<\/td>\n<td data-start=\"2866\" data-end=\"2879\" data-col-size=\"sm\">9-12 \u0633\u0627\u0639\u0629<\/td>\n<td data-col-size=\"sm\" data-start=\"2879\" data-end=\"2889\">20-25%<\/td>\n<\/tr>\n<tr data-start=\"2890\" data-end=\"2933\">\n<td data-start=\"2890\" data-end=\"2910\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0648\u0646 (13-18)<\/td>\n<td data-start=\"2910\" data-end=\"2923\" data-col-size=\"sm\">8-10 \u0633\u0627\u0639\u0627\u062a<\/td>\n<td data-col-size=\"sm\" data-start=\"2923\" data-end=\"2933\">18-22%<\/td>\n<\/tr>\n<tr data-start=\"2934\" data-end=\"2973\">\n<td data-start=\"2934\" data-end=\"2951\" data-col-size=\"sm\">\u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 (18-64)<\/td>\n<td data-start=\"2951\" data-end=\"2963\" data-col-size=\"sm\">7-9 \u0633\u0627\u0639\u0627\u062a<\/td>\n<td data-start=\"2963\" data-end=\"2973\" data-col-size=\"sm\">13-23%<\/td>\n<\/tr>\n<tr data-start=\"2974\" data-end=\"3012\">\n<td data-start=\"2974\" data-end=\"2990\" data-col-size=\"sm\">\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 (65+)<\/td>\n<td data-col-size=\"sm\" data-start=\"2990\" data-end=\"3002\">7-8 \u0633\u0627\u0639\u0627\u062a<\/td>\n<td data-col-size=\"sm\" data-start=\"3002\" data-end=\"3012\">10-15%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"3014\" data-end=\"3078\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646\u060c \u0647\u0630\u0627 \u064a\u0639\u0646\u064a <strong data-start=\"3042\" data-end=\"3077\">\u0645\u0646 \u0633\u0627\u0639\u0629 \u0625\u0644\u0649 \u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0643\u0644 \u0644\u064a\u0644\u0629<\/strong>.<\/p>\n<hr data-start=\"3080\" data-end=\"3083\" \/>\n<h2 data-start=\"3085\" data-end=\"3130\">\u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062f\u0644 \u0639\u0644\u0649 \u0639\u062f\u0645 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642<\/h2>\n<p data-start=\"47\" data-end=\"517\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642\u060c \u0641\u0644\u0646 \u064a\u062a\u0639\u0627\u0641\u0649 \u062c\u0633\u0645\u0643 \u0648\u0639\u0642\u0644\u0643 \u062a\u0645\u0627\u0645\u064b\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u0644\u064a\u0644. \u0642\u062f \u062a\u0633\u062a\u064a\u0642\u0638 \u0648\u0623\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628\u060c \u0623\u0648 \u0628\u0636\u0639\u0641 \u0627\u0644\u062a\u0631\u0643\u064a\u0632\u060c \u0623\u0648 \u0628\u0627\u0636\u0637\u0631\u0627\u0628 \u0639\u0627\u0637\u0641\u064a \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629. \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u0631\u0641\u0639 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629 \u0645\u0632\u0645\u0646\u0629. \u064a\u0638\u0647\u0631 \u0646\u0642\u0635 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062d\u0630\u064a\u0631\u064a\u0629 \u062c\u0633\u062f\u064a\u0629 \u0648\u0639\u0642\u0644\u064a\u0629 \u0648\u0623\u062e\u0631\u0649 \u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<h3 data-start=\"524\" data-end=\"555\">\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629<\/h3>\n<p data-start=\"556\" data-end=\"609\">\u062a\u0624\u062b\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644 \u062f\u0645\u0627\u063a\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645:<\/p>\n<ul data-start=\"611\" data-end=\"836\">\n<li data-start=\"611\" data-end=\"641\">\n<p data-start=\"613\" data-end=\"641\">\u062a\u0634\u0648\u0634 \u0627\u0644\u0630\u0647\u0646 \u0623\u0648 \u0628\u0637\u0621 \u0627\u0644\u062a\u0641\u0643\u064a\u0631<\/p>\n<\/li>\n<li data-start=\"642\" data-end=\"681\">\n<p data-start=\"644\" data-end=\"681\">\u0636\u0639\u0641 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0642\u0635\u0631 \u0645\u062f\u0629 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647<\/p>\n<\/li>\n<li data-start=\"682\" data-end=\"718\">\n<p data-start=\"684\" data-end=\"718\">\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0623\u0648 \u0627\u0644\u0646\u0633\u064a\u0627\u0646<\/p>\n<\/li>\n<li data-start=\"719\" data-end=\"758\">\n<p data-start=\"721\" data-end=\"758\">\u0635\u0639\u0648\u0628\u0629 \u062a\u0639\u0644\u0645 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062c\u062f\u064a\u062f\u0629<\/p>\n<\/li>\n<li data-start=\"759\" data-end=\"801\">\n<p data-start=\"761\" data-end=\"801\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0625\u0628\u062f\u0627\u0639 \u0648\u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a<\/p>\n<\/li>\n<li data-start=\"802\" data-end=\"836\">\n<p data-start=\"804\" data-end=\"836\">\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062b\u0642\u0644 \u0623\u0648 \u062e\u0645\u0648\u0644 \u0630\u0647\u0646\u064a<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"838\" data-end=\"841\" \/>\n<h3 data-start=\"843\" data-end=\"881\">\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629<\/h3>\n<p data-start=\"882\" data-end=\"928\">\u062a\u0624\u062b\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0639\u0644\u0649 \u062a\u0639\u0627\u0641\u064a \u062c\u0633\u0645\u0643 \u0648\u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644:<\/p>\n<ul data-start=\"930\" data-end=\"1191\">\n<li data-start=\"930\" data-end=\"979\">\n<p data-start=\"932\" data-end=\"979\">\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u062a\u0639\u0628\u0627\u064b \u062d\u062a\u0649 \u0628\u0639\u062f 7-9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"980\" data-end=\"1013\">\n<p data-start=\"982\" data-end=\"1013\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0637\u0627\u0642\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"1014\" data-end=\"1051\">\n<p data-start=\"1016\" data-end=\"1051\">\u0643\u062b\u0631\u0629 \u0627\u0644\u062a\u062b\u0627\u0624\u0628 \u0623\u0648 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629<\/p>\n<\/li>\n<li data-start=\"1052\" data-end=\"1100\">\n<p data-start=\"1054\" data-end=\"1100\">\u0623\u0644\u0645 \u0639\u0636\u0644\u064a \u064a\u0633\u062a\u0645\u0631 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f<\/p>\n<\/li>\n<li data-start=\"1101\" data-end=\"1148\">\n<p data-start=\"1103\" data-end=\"1148\">\u0636\u0639\u0641 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 (\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0645\u0631\u0636 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631)<\/p>\n<\/li>\n<li data-start=\"1149\" data-end=\"1191\">\n<p data-start=\"1151\" data-end=\"1191\">\u0627\u0644\u0635\u062f\u0627\u0639 \u0623\u0648 \u0622\u0644\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1193\" data-end=\"1196\" \/>\n<h3 data-start=\"1198\" data-end=\"1229\">\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629<\/h3>\n<p data-start=\"1230\" data-end=\"1275\">\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0645\u0634\u0627\u0639\u0631:<\/p>\n<ul data-start=\"1277\" data-end=\"1430\">\n<li data-start=\"1277\" data-end=\"1303\">\n<p data-start=\"1279\" data-end=\"1303\">\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0646\u0641\u0639\u0627\u0644<\/p>\n<\/li>\n<li data-start=\"1304\" data-end=\"1322\">\n<p data-start=\"1306\" data-end=\"1322\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062f\u0627\u0641\u0639\u064a\u0629<\/p>\n<\/li>\n<li data-start=\"1323\" data-end=\"1347\">\n<p data-start=\"1325\" data-end=\"1347\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629<\/p>\n<\/li>\n<li data-start=\"1348\" data-end=\"1387\">\n<p data-start=\"1350\" data-end=\"1387\">\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0642 \u0623\u0648 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0627\u0644\u062e\u0641\u064a\u0641<\/p>\n<\/li>\n<li data-start=\"1388\" data-end=\"1430\">\n<p data-start=\"1390\" data-end=\"1430\">\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0628\u0633\u0647\u0648\u0644\u0629<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1432\" data-end=\"1435\" \/>\n<h3 data-start=\"1437\" data-end=\"1477\">\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629<\/h3>\n<p data-start=\"1478\" data-end=\"1520\">\u0648\u064a\u062a\u062c\u0644\u0649 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u0648 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629:<\/p>\n<ul data-start=\"1522\" data-end=\"1683\">\n<li data-start=\"1522\" data-end=\"1546\">\n<p data-start=\"1524\" data-end=\"1546\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629<\/p>\n<\/li>\n<li data-start=\"1547\" data-end=\"1582\">\n<p data-start=\"1549\" data-end=\"1582\">\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0633\u0629<\/p>\n<\/li>\n<li data-start=\"1583\" data-end=\"1607\">\n<p data-start=\"1585\" data-end=\"1607\">\u0632\u0645\u0646 \u0631\u062f \u0627\u0644\u0641\u0639\u0644 \u0627\u0644\u0623\u0628\u0637\u0623<\/p>\n<\/li>\n<li data-start=\"1608\" data-end=\"1650\">\n<p data-start=\"1610\" data-end=\"1650\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/p>\n<\/li>\n<li data-start=\"1651\" data-end=\"1683\">\n<p data-start=\"1653\" data-end=\"1683\">\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0638\u064a\u0645<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1685\" data-end=\"1688\" \/>\n<h3 data-start=\"1690\" data-end=\"1756\">\u0645\u0624\u0634\u0631\u0627\u062a \u0635\u062d\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f (\u0641\u064a \u062d\u0627\u0644 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data-start=\"1873\" data-end=\"1890\">\n<p data-start=\"1875\" data-end=\"1890\">\u0645\u0631\u0636 \u0642\u0644\u0628\u064a<\/p>\n<\/li>\n<li data-start=\"1891\" data-end=\"1919\">\n<p data-start=\"1893\" data-end=\"1919\">\u0636\u0639\u0641 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u0646\u0627\u0639\u0629<\/p>\n<\/li>\n<li data-start=\"1920\" data-end=\"1951\">\n<p data-start=\"1922\" data-end=\"1951\">\u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1953\" data-end=\"1956\" \/>\n<h3 data-start=\"1958\" data-end=\"2007\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0647\u0648 \u0645\u0634\u0643\u0644\u062a\u0643<\/h3>\n<p data-start=\"2009\" data-end=\"2117\">\u0625\u0630\u0627 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data-start=\"2169\" data-end=\"2228\">\u0627\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"2175\" data-end=\"2201\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong> \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0642\u062a \u0646\u0648\u0645\u0643<\/p>\n<\/li>\n<li data-start=\"2229\" data-end=\"2279\">\n<p data-start=\"2231\" data-end=\"2279\">\u062d\u0633\u0651\u0646 \u0639\u0627\u062f\u0627\u062a \u0646\u0648\u0645\u0643 \u0648\u0623\u0639\u062f \u062a\u0642\u064a\u064a\u0645\u0647\u0627 \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639 \u0625\u0644\u0649 \u0623\u0633\u0628\u0648\u0639\u064a\u0646<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2281\" data-end=\"2486\">\u062d\u0627\u0648\u0644 \u062a\u062d\u0633\u064a\u0646 \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645<br data-start=\"2321\" data-end=\"2324\" \/><strong data-start=\"2324\" data-end=\"2410\"><a class=\"decorated-link\" href=\"https:\/\/unfreezetools.com\/ar\/sleep-cycle-calculator-online\/\" target=\"_new\" rel=\"noopener\" data-start=\"2326\" data-end=\"2408\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/a><\/strong> \u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u0631\u0635\u0643 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0631\u0627\u062d\u0644 \u0646\u0648\u0645 \u0623\u0639\u0645\u0642 \u0648\u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/p>\n<h2 data-start=\"3375\" data-end=\"3410\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642\u061f<\/h2>\n<p data-start=\"3412\" data-end=\"3503\">\u064a\u0624\u062b\u0631 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 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\u0627\u0644\u0643\u062d\u0648\u0644<\/p>\n<\/li>\n<li data-start=\"3584\" data-end=\"3612\">\n<p data-start=\"3586\" data-end=\"3612\">\u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645<\/p>\n<\/li>\n<li data-start=\"3613\" data-end=\"3633\">\n<p data-start=\"3615\" data-end=\"3633\">\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3635\" data-end=\"3638\" \/>\n<h2 data-start=\"3640\" data-end=\"3678\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a<\/h2>\n<p data-start=\"3680\" data-end=\"3751\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u064a\u0628\u062f\u0623 \u0628\u0639\u0627\u062f\u0627\u062a \u0623\u0641\u0636\u0644.<\/p>\n<h3 data-start=\"3753\" data-end=\"3772\">\u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629:<\/h3>\n<ul data-start=\"3773\" data-end=\"3983\">\n<li data-start=\"3773\" data-end=\"3814\">\n<p data-start=\"3775\" data-end=\"3814\">\u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u064a\u0648\u0645\u064a\u0627\u064b<\/p>\n<\/li>\n<li data-start=\"3815\" data-end=\"3844\">\n<p data-start=\"3817\" data-end=\"3844\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0645\u0633\u0627\u0621\u064b<\/p>\n<\/li>\n<li data-start=\"3845\" data-end=\"3877\">\n<p data-start=\"3847\" data-end=\"3877\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u063a\u0631\u0641\u062a\u0643 \u0645\u0638\u0644\u0645\u0629 \u0648\u0628\u0627\u0631\u062f\u0629<\/p>\n<\/li>\n<li data-start=\"3878\" data-end=\"3906\">\n<p data-start=\"3880\" data-end=\"3906\">\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"3907\" data-end=\"3941\">\n<p data-start=\"3909\" data-end=\"3941\">\u0645\u0627\u0631\u0633 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<\/p>\n<\/li>\n<li data-start=\"3942\" data-end=\"3983\">\n<p data-start=\"3944\" data-end=\"3983\">\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 (\u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644)<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3985\" data-end=\"3988\" \/>\n<h2 data-start=\"3990\" data-end=\"4051\">\u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0623\u0639\u0645\u0642\u061f<\/h2>\n<p data-start=\"4053\" data-end=\"4232\">\u062a\u0633\u0627\u0639\u062f\u0643 \u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u062a\u062d\u062f\u064a\u062f \u0648\u0642\u062a \u0646\u0648\u0645\u0643 \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0648\u0631\u0627\u062a \u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u062f\u062a\u0647\u0627 90 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0631\u0635\u0643 \u0641\u064a \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u0646\u0648\u0645 \u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0646\u062a\u0639\u0634\u064b\u0627.<\/p>\n<p data-start=\"4234\" data-end=\"4311\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u062e\u0645\u064a\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u0627\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"4269\" data-end=\"4295\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong> \u0644\u062a\u062d\u0633\u064a\u0646\u0647.<\/p>\n<p data-start=\"4313\" data-end=\"4426\">\u064a\u062d\u0627\u0648\u0644:<br data-start=\"4317\" data-end=\"4320\" \/><em><strong><a class=\"decorated-link\" href=\"https:\/\/unfreezetools.com\/ar\/sleep-cycle-calculator-online\/\" target=\"_new\" rel=\"noopener\" data-start=\"4323\" data-end=\"4426\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629 \u2013 UnfreezeTools<\/a><\/strong><\/em><\/p>\n<p data-start=\"4428\" data-end=\"4447\">\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u062f\u0627\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n<ul data-start=\"4448\" data-end=\"4571\">\n<li data-start=\"4448\" data-end=\"4478\">\n<p data-start=\"4450\" data-end=\"4478\">\u0623 <strong data-start=\"4452\" data-end=\"4478\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong><\/p>\n<\/li>\n<li data-start=\"4479\" data-end=\"4508\">\n<p data-start=\"4481\" data-end=\"4508\">\u0623 <strong data-start=\"4483\" data-end=\"4508\">\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><\/p>\n<\/li>\n<li data-start=\"4509\" data-end=\"4571\">\n<p data-start=\"4511\" data-end=\"4571\">\u0623 <strong data-start=\"4513\" data-end=\"4544\">\u062d\u0627\u0633\u0628\u0629 \u0645\u062c\u0627\u0646\u064a\u0629 \u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong> \u0644\u062a\u062e\u0637\u064a\u0637 \u0646\u0648\u0645 \u0623\u0643\u062b\u0631 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data-start=\"5311\" data-end=\"5328\" data-col-size=\"sm\">\u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"5350\" data-end=\"5417\">\n<tr data-start=\"5350\" data-end=\"5370\">\n<td data-start=\"5350\" data-end=\"5358\" data-col-size=\"sm\">\u0645\u0631\u0627\u0647\u0642\u0648\u0646<\/td>\n<td data-start=\"5358\" data-end=\"5370\" data-col-size=\"sm\">10-11 \u0645\u0633\u0627\u0621\u064b<\/td>\n<\/tr>\n<tr data-start=\"5371\" data-end=\"5395\">\n<td data-start=\"5371\" data-end=\"5380\" data-col-size=\"sm\">\u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646<\/td>\n<td data-start=\"5380\" data-end=\"5395\" data-col-size=\"sm\">\u0645\u0646 \u0627\u0644\u0633\u0627\u0639\u0629 10:00 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0629 11:30 \u0645\u0633\u0627\u0621\u064b<\/td>\n<\/tr>\n<tr data-start=\"5396\" data-end=\"5417\">\n<td data-start=\"5396\" data-end=\"5406\" data-col-size=\"sm\">\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646<\/td>\n<td data-start=\"5406\" data-end=\"5417\" data-col-size=\"sm\">9-10 \u0645\u0633\u0627\u0621\u064b<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<hr data-start=\"5419\" data-end=\"5422\" \/>\n<h2 data-start=\"5424\" data-end=\"5449\">\u062e\u0631\u0627\u0641\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642<\/h2>\n<p data-start=\"5451\" data-end=\"5518\">\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0642\u062f\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0639\u0641\u0627 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0632\u0645\u0646.<\/p>\n<p data-start=\"5520\" data-end=\"5644\">\u274c \"\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u064a\u0639\u0646\u064a \u062f\u0627\u0626\u0645\u0627\u064b 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\u0630\u0644\u0643:<\/p>\n<ul data-start=\"673\" data-end=\"745\">\n<li data-start=\"673\" data-end=\"688\">\n<p data-start=\"675\" data-end=\"688\">\u0633\u0627\u0639\u0629 \u0623\u0628\u0644<\/p>\n<\/li>\n<li data-start=\"689\" data-end=\"699\">\n<p data-start=\"691\" data-end=\"699\">\u0641\u064a\u062a\u0628\u064a\u062a<\/p>\n<\/li>\n<li data-start=\"700\" data-end=\"710\">\n<p data-start=\"702\" data-end=\"710\">\u062c\u0627\u0631\u0645\u0646<\/p>\n<\/li>\n<li data-start=\"711\" data-end=\"735\">\n<p data-start=\"713\" data-end=\"735\">\u0633\u0627\u0639\u0629 \u0633\u0627\u0645\u0633\u0648\u0646\u062c \u062c\u0627\u0644\u0627\u0643\u0633\u064a<\/p>\n<\/li>\n<li data-start=\"736\" data-end=\"745\">\n<p data-start=\"738\" data-end=\"745\">\u0646\u0639\u064a\u0642<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"747\" data-end=\"761\">\u064a\u0642\u062f\u0631\u0648\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul data-start=\"762\" data-end=\"851\">\n<li data-start=\"762\" data-end=\"782\">\n<p data-start=\"764\" data-end=\"782\">\u0625\u062c\u0645\u0627\u0644\u064a \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"783\" data-end=\"797\">\n<p data-start=\"785\" data-end=\"797\">\u0646\u0648\u0645 \u0639\u0645\u064a\u0642<\/p>\n<\/li>\n<li data-start=\"798\" data-end=\"811\">\n<p data-start=\"800\" data-end=\"811\">\u0646\u0648\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/p>\n<\/li>\n<li data-start=\"812\" data-end=\"827\">\n<p data-start=\"814\" data-end=\"827\">\u0646\u0648\u0645 \u062e\u0641\u064a\u0641<\/p>\n<\/li>\n<li data-start=\"828\" data-end=\"851\">\n<p data-start=\"830\" data-end=\"851\">\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"853\" data-end=\"871\"><strong data-start=\"853\" data-end=\"871\">\u0643\u064a\u0641 \u062a\u0639\u0645\u0644:<\/strong><\/p>\n<ul data-start=\"872\" data-end=\"1001\">\n<li data-start=\"872\" data-end=\"910\">\n<p data-start=\"874\" data-end=\"910\">\u062a\u0633\u062a\u0634\u0639\u0631 \u0623\u062c\u0647\u0632\u0629 \u0627\u0633\u062a\u0634\u0639\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u062d\u0627\u0644\u0629 \u0627\u0644\u062a\u0645\u0644\u0645\u0644.<\/p>\n<\/li>\n<li data-start=\"911\" data-end=\"958\">\n<p data-start=\"913\" data-end=\"958\">\u064a\u0634\u064a\u0631 \u062a\u0628\u0627\u064a\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0625\u0644\u0649 \u0639\u0645\u0642 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"959\" data-end=\"1001\">\n<p data-start=\"961\" data-end=\"1001\">\u062a\u0634\u064a\u0631 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062a\u0646\u0641\u0633 \u0625\u0644\u0649 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1003\" data-end=\"1047\">\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 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data-start=\"1181\" data-end=\"1237\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u062c\u0647\u0627\u0632\u064b\u0627 \u0642\u0627\u0628\u0644\u064b\u0627 \u0644\u0644\u0627\u0631\u062a\u062f\u0627\u0621\u060c \u0641\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0647\u0627\u062a\u0641 \u0627\u0644\u0645\u062d\u0645\u0648\u0644 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643:<\/p>\n<ul data-start=\"1238\" data-end=\"1371\">\n<li data-start=\"1238\" data-end=\"1278\">\n<p data-start=\"1240\" data-end=\"1278\">\u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0645\u064a\u0643\u0631\u0648\u0641\u0648\u0646\u064b\u0627 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u062c\u0647\u0632\u0629 \u0627\u0633\u062a\u0634\u0639\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629<\/p>\n<\/li>\n<li data-start=\"1279\" data-end=\"1320\">\n<p data-start=\"1281\" data-end=\"1320\">\u062a\u062a\u0628\u0639 \u0645\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a\u0647<\/p>\n<\/li>\n<li data-start=\"1321\" data-end=\"1371\">\n<p data-start=\"1323\" data-end=\"1371\">\u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1373\" data-end=\"1431\">\u0647\u064a \u0623\u0642\u0644 \u062f\u0642\u0629 \u0645\u0646 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0631\u062a\u062f\u0627\u0621\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a:<\/p>\n<ul data-start=\"1432\" data-end=\"1497\">\n<li data-start=\"1432\" data-end=\"1453\">\n<p data-start=\"1434\" data-end=\"1453\">\u0627\u0646\u062a\u0638\u0627\u0645 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"1454\" data-end=\"1472\">\n<p data-start=\"1456\" data-end=\"1472\">\u0639\u0627\u062f\u0627\u062a \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<li data-start=\"1473\" data-end=\"1497\">\n<p data-start=\"1475\" data-end=\"1497\">\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1499\" data-end=\"1502\" \/>\n<h4 data-start=\"1504\" data-end=\"1572\">\u0645\u0644\u0627\u062d\u0638\u0629 \u0647\u0627\u0645\u0629: \u0647\u0630\u0647 \u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0648\u0644\u064a\u0633\u062a \u0623\u062c\u0647\u0632\u0629 \u0637\u0628\u064a\u0629.<\/h4>\n<p data-start=\"1574\" data-end=\"1754\">\u0644\u0627 \u062a\u0642\u064a\u0633 \u0623\u062c\u0647\u0632\u0629 \u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u0648\u0645 \u0646\u0634\u0627\u0637 \u0627\u0644\u062f\u0645\u0627\u063a \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631\u060c \u0628\u0644 \u062a\u0642\u062a\u0635\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0646\u0648\u0645 (\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062a\u0639\u062f\u062f). \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629. <strong data-start=\"1720\" data-end=\"1738\">\u0627\u0644\u062a\u0642\u0631\u064a\u0628\u0627\u062a<\/strong>\u060c \u0648\u0644\u064a\u0633 \u062a\u0634\u062e\u064a\u0635\u0627\u062a.<\/p>\n<p data-start=\"1756\" data-end=\"1768\">\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0645\u0646 \u0623\u062c\u0644:<\/p>\n<ul data-start=\"1769\" data-end=\"1846\">\n<li data-start=\"1769\" data-end=\"1788\">\n<p data-start=\"1771\" data-end=\"1788\">\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a<\/p>\n<\/li>\n<li data-start=\"1789\" data-end=\"1825\">\n<p data-start=\"1791\" data-end=\"1825\">\u0642\u0627\u0631\u0646 \u0628\u064a\u0646 \u0644\u064a\u0627\u0644\u064a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u0644\u064a\u0627\u0644\u064a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0633\u064a\u0626\u0629<\/p>\n<\/li>\n<li data-start=\"1826\" data-end=\"1846\">\n<p data-start=\"1828\" data-end=\"1846\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1848\" data-end=\"1855\">\u0639\u062f\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul data-start=\"1856\" data-end=\"1916\">\n<li data-start=\"1856\" data-end=\"1889\">\n<p data-start=\"1858\" data-end=\"1889\">\u062a\u0634\u062e\u064a\u0635 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0630\u0627\u062a\u064a\u064b\u0627<\/p>\n<\/li>\n<li data-start=\"1890\" data-end=\"1916\">\n<p data-start=\"1892\" data-end=\"1916\">\u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u0637\u0628\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1918\" data-end=\"1921\" \/>\n<h3 data-start=\"1923\" data-end=\"1987\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u0645\u0644 \u0623\u062c\u0647\u0632\u0629 \u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u0648\u0645 \u0648\u062d\u0627\u0633\u0628\u0627\u062a \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0645\u0639\u064b\u0627 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u061f<\/h3>\n<p data-start=\"1989\" data-end=\"2085\">\u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0631\u062a\u062f\u0627\u0621 \u062a\u064f\u0638\u0647\u0631 \u0644\u0643 \u0645\u0627 \u062d\u062f\u062b.<br data-start=\"2022\" data-end=\"2025\" \/>\u062a\u0633\u0627\u0639\u062f\u0643 \u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0627 \u0633\u064a\u062d\u062f\u062b.<\/p>\n<p data-start=\"2087\" data-end=\"2240\">\u0648\u0647\u0646\u0627 \u062a\u0628\u0631\u0632 \u0623\u0647\u0645\u064a\u0629 \u0623\u062f\u0648\u0627\u062a \u0645\u062b\u0644...<br data-start=\"2115\" data-end=\"2118\" \/><strong data-start=\"2118\" data-end=\"2204\"><a class=\"decorated-link\" href=\"https:\/\/unfreezetools.com\/ar\/sleep-cycle-calculator-online\/\" target=\"_new\" rel=\"noopener\" data-start=\"2120\" data-end=\"2202\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/a><\/strong> \u064a\u0635\u0628\u062d \u0628\u0631\u0646\u0627\u0645\u062c UnfreezeTools \u0642\u0648\u064a\u064b\u0627.<\/p>\n<div class=\"TyagGW_tableContainer\">\n<div class=\"group TyagGW_tableWrapper flex flex-col-reverse w-fit\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2242\" data-end=\"2381\">\n<thead data-start=\"2242\" data-end=\"2265\">\n<tr data-start=\"2242\" data-end=\"2265\">\n<th data-start=\"2242\" data-end=\"2254\" data-col-size=\"sm\">\u0646\u0648\u0639 \u0627\u0644\u0623\u062f\u0627\u0629<\/th>\n<th data-start=\"2254\" data-end=\"2265\" data-col-size=\"sm\">\u063a\u0627\u064a\u0629<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2287\" data-end=\"2381\">\n<tr data-start=\"2287\" data-end=\"2328\">\n<td data-start=\"2287\" data-end=\"2301\" data-col-size=\"sm\">\u0645\u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u0648\u0645<\/td>\n<td data-start=\"2301\" data-end=\"2328\" data-col-size=\"sm\">\u064a\u0642\u064a\u0633 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0646\u0648\u0645<\/td>\n<\/tr>\n<tr data-start=\"2329\" data-end=\"2381\">\n<td data-start=\"2329\" data-end=\"2352\" data-col-size=\"sm\">\u062d\u0627\u0633\u0628\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645<\/td>\n<td data-col-size=\"sm\" data-start=\"2352\" data-end=\"2381\">\u062e\u0637\u0637 \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u0646\u0648\u0645<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"2383\" data-end=\"2397\">\u0645\u0639\u064b\u0627:<\/p>\n<ul data-start=\"2398\" data-end=\"2537\">\n<li data-start=\"2398\" data-end=\"2432\">\n<p data-start=\"2400\" data-end=\"2432\">\u0646\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629<\/p>\n<\/li>\n<li data-start=\"2433\" data-end=\"2476\">\n<p data-start=\"2435\" data-end=\"2476\">\u0632\u064a\u0627\u062f\u0629 \u0641\u0631\u0635 \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642<\/p>\n<\/li>\n<li data-start=\"2477\" data-end=\"2508\">\n<p data-start=\"2479\" data-end=\"2508\">\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0646\u0639\u0627\u0633 \u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638<\/p>\n<\/li>\n<li data-start=\"2509\" data-end=\"2537\">\n<p data-start=\"2511\" data-end=\"2537\">\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2539\" data-end=\"2542\" \/>\n<h4 data-start=\"2544\" data-end=\"2567\">\u0645\u062b\u0627\u0644 \u062a\u0648\u0636\u064a\u062d\u064a<\/h4>\n<p data-start=\"2845\" data-end=\"2888\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0642\u062f \u062a\u0644\u0627\u062d\u0638 \u0623\u0646 \u062c\u0647\u0627\u0632 \u062a\u062a\u0628\u0639 \u0627\u0644\u0646\u0648\u0645 \u064a\u064f\u0638\u0647\u0631 \u0623\u0646\u0643 \u062a\u062d\u0635\u0644 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  \"@type\": \"FAQPage\",\n    \"mainEntity\": [\n        {\n            \"@type\": \"Question\",\n            \"name\": \"How much deep sleep should adults get?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"Most adults need about 1 to 2 hours of deep sleep per night, which equals roughly 13\\u201323% of total sleep time.\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Can I increase deep sleep?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"Yes. Deep sleep can often be improved by maintaining good sleep hygiene, following a consistent sleep schedule, and using tools like a sleep cycle calculator to optimise bedtimes.\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Does aging reduce deep sleep?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"Yes. Deep sleep naturally decreases with age, and older adults typically spend less time in this sleep stage compared to younger adults.\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Are sleep trackers accurate?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"Sleep trackers provide estimates of sleep stages, including deep sleep, but they are not medical devices and should not be used for diagnosis.\"\n            }\n        }\n    ]\n}<\/script><\/p>","protected":false},"excerpt":{"rendered":"<p>Deep sleep should make up about 13\u201323% of your total sleep. For most adults, that\u2019s roughly 1\u20132 hours per night. [&hellip;]<\/p>","protected":false},"author":2,"featured_media":3371,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.9 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How Much Deep Sleep Do You Need by Age? 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