{"id":129364,"date":"2021-09-06T22:06:19","date_gmt":"2021-09-06T19:06:19","guid":{"rendered":"https:\/\/matlob.co.il\/?p=129364"},"modified":"2021-09-06T22:07:27","modified_gmt":"2021-09-06T19:07:27","slug":"14-%d9%88%d8%b3%d9%8a%d9%84%d8%a9-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%b6%d8%ba%d8%b7-%d8%a7%d9%84%d8%b9%d9%85%d9%84","status":"publish","type":"post","link":"https:\/\/matlob.co.il\/en\/14-%d9%88%d8%b3%d9%8a%d9%84%d8%a9-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%b6%d8%ba%d8%b7-%d8%a7%d9%84%d8%b9%d9%85%d9%84\/","title":{"rendered":"14 \u0648\u0633\u064a\u0644\u0629 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644"},"content":{"rendered":"\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1000\" height=\"546\" src=\"https:\/\/matlob.co.il\/wp-content\/uploads\/2021\/08\/Untitled-2-1.jpg\" alt=\"\" class=\"wp-image-129139\" srcset=\"https:\/\/matlob.co.il\/wp-content\/uploads\/2021\/08\/Untitled-2-1.jpg 1000w, https:\/\/matlob.co.il\/wp-content\/uploads\/2021\/08\/Untitled-2-1-300x164.jpg 300w, https:\/\/matlob.co.il\/wp-content\/uploads\/2021\/08\/Untitled-2-1-768x419.jpg 768w, https:\/\/matlob.co.il\/wp-content\/uploads\/2021\/08\/Untitled-2-1-600x328.jpg 600w, https:\/\/matlob.co.il\/wp-content\/uploads\/2021\/08\/Untitled-2-1-250x137.jpg 250w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<p>\u0645\u0647\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u063a\u064e\u0644\u0647\u0627\u060c \u0641\u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0623\u0646\u0643 \u062a\u0639\u0627\u0646\u064a \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0628 \u0645\u0627 \u062a\u0641\u0639\u0644\u0647\u060c \u0625\u0645\u0651\u0627 \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0639\u0645\u064a\u0644 \u0645\u0632\u0639\u062c\u060c \u0623\u0648 \u0631\u0626\u064a\u0633 \u0635\u0639\u0628 \u0627\u0644\u0645\u0631\u0627\u0633\u060c \u0623\u0648 \u0639\u0646\u062f \u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u062a\u0633\u0644\u064a\u0645\u060c \u0641\u0647\u0630\u0647 \u0643\u0644\u0647\u0627 \u0644\u062d\u0638\u0627\u062a \u064a\u0643\u0648\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a\u0647\u0627 \u0641\u064a \u0623\u0648\u062c\u0647. \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062e\u0641\u064a\u0641 \u0644\u064a\u0633 \u0645\u0634\u0643\u0644\u0629\u060c \u0628\u0644 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0644\u062a\u062d\u0641\u064a\u0632\u0643 \u0648\u0625\u062e\u0631\u0627\u062c \u0623\u0641\u0636\u0644 \u0645\u0627 \u0641\u064a\u0643.<\/p>\n\n\n\n<p>\u0644\u0643\u0646\u0651 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0641\u0631\u0637 \u0648\u0627\u0644\u0645\u0632\u0645\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c\u064a\u062a\u0643 \u0648\u0623\u062f\u0627\u0626\u0643\u060c \u0648\u064a\u0624\u062b\u0631 \u0643\u0630\u0644\u0643 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0651\u0629\u060c \u0648\u0639\u0644\u0649 \u0639\u0644\u0627\u0642\u0627\u062a\u0643 \u0648\u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0644\u064a\u0633 \u0638\u0627\u0647\u0631\u0629 \u0646\u0627\u062f\u0631\u0629\u060c \u0625\u0630 \u062a\u064f\u0642\u062f\u0650\u0651\u0631 \u0628\u0639\u0636\u00a0<a href=\"https:\/\/www.stress.org\/workplace-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>\u00a0\u0623\u0646\u0651 \u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u0648\u0638\u0641\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u062a\u0635\u0644 \u0625\u0644\u0649 80%\u060c \u0645\u0646\u0647\u0645 40% \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0636\u063a\u0637 \u0639\u0645\u0644 \u0634\u062f\u064a\u062f.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u064a\u0633\u062a\u0646\u0632\u0641 \u0637\u0627\u0642\u062a\u0643\u060c \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0633\u0627\u0631\u0643 \u0627\u0644\u0645\u0647\u0646\u064a \u0648\u0627\u0644\u0634\u062e\u0635\u064a\u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u062d\u062b \u0639\u0646 \u062d\u0644\u0648\u0644 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0630\u0644\u0643 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u062a\u062e\u0641\u064a\u0641\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644. \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0645\u0646 \u0623\u062c\u0644 \u0644\u0642\u0645\u0629 \u0627\u0644\u0639\u064a\u0634\u060c \u0623\u0648 \u0645\u062f\u0649 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0630\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u060c \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u0636\u063a\u0637\u060c \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0646\u064f\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0648\u0633\u0646\u0642\u062f\u0645 \u0644\u0643 \u0639\u062f\u062f\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0639 \u0639\u0646 \u0643\u0627\u0647\u0644\u0643 \u0648\u0644\u0648 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0636\u063a\u0648\u0637.<\/p>\n\n\n\n<h2 id=\"h-\">\u0639\u0644\u0627\u0645\u0627\u062a \u0648\u0623\u0639\u0631\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644<\/h2>\n\n\n\n<p>\u0642\u062f \u0644\u0627 \u062a\u0646\u062a\u0628\u0647 \u0641\u064a \u063a\u0645\u0652\u0631\u0629 \u0627\u0644\u0639\u0645\u0644 \u0625\u0644\u0627 \u0623\u0646\u0651\u0643 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644\u060c \u0648\u0647\u0630\u0647 \u0628\u0639\u0636 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u0646\u0630\u0631 \u0628\u0623\u0646\u0643 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0628\u062d\u0633\u0628&nbsp;<a href=\"http:\/\/www.stress.org\/stress-effects\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0624\u0633\u0633\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0636\u063a\u0637<\/a>:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0642\u0644\u0642\u060c \u0623\u0648 \u0627\u0644\u0639\u0635\u0628\u064a\u0629\u060c \u0623\u0648 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628<\/li><li>\u0627\u0644\u0644\u0627\u0645\u0628\u0627\u0644\u0627\u0629\u060c \u0648\u0627\u0644\u062e\u0645\u0648\u0644 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u0639\u0645\u0644<\/li><li>\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645<\/li><li>\u0627\u0644\u0639\u064a\u0627\u0621<\/li><li>\u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/li><li>\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0635\u062f\u0627\u0639<\/li><li>\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629<\/li><li>\u0627\u0644\u0627\u0646\u0637\u0648\u0627\u0621 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a<\/li><li>\u0645\u0632\u0627\u062c \u0645\u0643\u062a\u0626\u0628<\/li><li>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062b\u0642\u0629\u060c \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u063a\u0636\u0628 \u0648\u062a\u0639\u0643\u064f\u0651\u0631 \u0627\u0644\u0645\u0632\u0627\u062c<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/li><li>\u062c\u064e\u0631\u0652\u0634 \u0627\u0644\u0623\u0633\u0646\u0627\u0646 (Teeth grinding)<\/li><li>\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0647\u0644\u0639<\/li><li>\u062a\u0639\u0631\u0651\u0642 \u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0648 \u0627\u0644\u0642\u062f\u0645\u064a\u0646<\/li><li>\u0627\u0644\u063a\u062b\u064a\u0627\u0646<\/li><li>\u0627\u0644\u0648\u0633\u0648\u0627\u0633 \u0627\u0644\u0642\u0647\u0631\u064a<\/li><\/ul>\n\n\n\n<h2 id=\"h--1\">\u0643\u064a\u0641 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644<\/h2>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter\"><img src=\"https:\/\/blog.mostaql.com\/wp-content\/uploads\/2020\/02\/%D8%B4.jpeg\" alt=\"\u0643\u064a\u0641 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644\" class=\"wp-image-5035\"\/><\/figure><\/div>\n\n\n\n<h3 id=\"h-1\">1. \u062a\u062d\u062f\u064a\u062f \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0636\u063a\u0648\u0637<\/h3>\n\n\n\n<p>\u0623\u0648\u0644 \u062e\u0637\u0648\u0629 \u0641\u064a \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0647\u064a \u062a\u062d\u062f\u064a\u062f \u0645\u0635\u0627\u062f\u0631\u0647\u060c \u0647\u0630\u0647 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0642\u062f \u062a\u0643\u0648\u0646 \u0622\u062a\u064a\u0629 \u0645\u0646&nbsp;<a href=\"https:\/\/blog.khamsat.com\/how-to-manage-your-employees-work-pressure\/\">\u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0632\u0645\u0644\u0627\u0621<\/a>&nbsp;\u0623\u0648 \u0645\u0646 \u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0639\u0645\u0644 \u0646\u0641\u0633\u0647\u060c \u0648\u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0624\u0642\u062a\u0629\u060c \u0648\u0642\u062f \u062a\u0643\u0648\u0646 \u062f\u0627\u0626\u0645\u0629. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0643\u062b\u0631 \u0645\u0635\u0627\u062f\u0631 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0634\u064a\u0648\u0639\u064b\u0627:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0623\u062c\u0631 \u0627\u0644\u0645\u0646\u062e\u0641\u0636<\/li><li>\u0623\u0639\u0628\u0627\u0621 \u0639\u0645\u0644 \u0645\u0641\u0631\u0637\u0629.<\/li><li>\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0627\u0644\u0623\u0641\u0642 \u0648\u0644\u0627 \u062a\u0648\u0641\u0631 \u0644\u0643 \u0641\u0631\u0635\u064b\u0627 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0642\u062f\u0645.<\/li><li>\u0644\u0627 \u062a\u062d\u0628 \u0639\u0645\u0644\u0643\u060c \u0623\u0648 \u062a\u062c\u062f\u0647 \u0645\u0645\u0644\u0651\u0627 \u0648\u062f\u0648\u0646 \u0645\u0633\u062a\u0648\u0627\u0643.<\/li><li>\u0646\u0642\u0635 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a.<\/li><li>\u0622\u0631\u0627\u0624\u0643 \u0644\u0627 \u062a\u064f\u0642\u062f\u064e\u0651\u0631\u060c \u0648\u0644\u064a\u0633\u062a \u0644\u0643 \u0623\u064a\u0651 \u0645\u0633\u0627\u0647\u0645\u0629 \u0641\u064a \u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u0642\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0639\u0645\u0644.<\/li><li>\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0645\u062a\u0639\u0627\u0631\u0636\u0629 \u0623\u0648 \u062a\u0648\u0642\u0639\u0627\u062a \u063a\u064a\u0631 \u0648\u0627\u0636\u062d\u0629.<\/li><li>\u0627\u0644\u062e\u0648\u0641 \u0645\u0646 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\u0627\u0644\u062a\u0633\u062c\u064a\u0644 \u0641\u064a \u0646\u0627\u062f\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0644\u0639\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629\u060c \u0645\u062b\u0644 \u0643\u0631\u0629 \u0627\u0644\u0642\u062f\u0645\u060c \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0623\u0648 \u0632\u0645\u0644\u0627\u0621 \u0627\u0644\u0639\u0645\u0644\u060c \u0641\u0630\u0644\u0643 \u0633\u064a\u0641\u064a\u062f\u0643 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0632\u0627\u062c\u0643 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646\u0643 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0644\u0627\u0642\u0627\u062a\u0643 \u0628\u0627\u0644\u0622\u062e\u0631\u064a\u0646.<\/p>\n\n\n\n<h3 id=\"h-5\">5. \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629<\/h3>\n\n\n\n<p>\u0627\u0644\u0633\u0643\u0631 \u0623\u0648 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u062b\u0644: \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0645\u062b\u0644\u062c\u0627\u062a \u062a\u062c\u0639\u0644\u0646\u0627 \u0646\u0634\u0639\u0631 \u0628\u0627\u0644\u062e\u0645\u0648\u0644\u060c \u0648\u062a\u062b\u0628\u0651\u0637\u0646\u0627 \u0639\u0646 \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062a\u064a \u0646\u0648\u0627\u062c\u0647\u0647\u0627\u060c \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u064a\u0646\u0627. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0636\u0631\u0651\u0629 \u0648\u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u064f\u0644\u0632\u0645 \u0646\u0641\u0633\u0643 \u0628\u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0633\u0644\u064a\u0645\u0629\u060c \u0645\u062b\u0644: \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (carbohydrates) \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0623\u062f\u0645\u063a\u062a\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647\u060c \u0647\u0630\u0647 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u064a \u064a\u0646\u0635\u062d \u0628\u0647\u0627 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629:<\/p>\n\n\n\n<p><strong>\u0623\u063a\u0630\u064a\u0629 \u064a\u064f\u0646\u0635\u064e\u062d \u0628\u0647\u0627:<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0645\u062b\u0644 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d\u060c \u0623\u0648 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/li><li>\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0645\u062b\u0644: \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u0648\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.<\/li><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0646 \u0645\u062b\u0644: \u0627\u0644\u062f\u062c\u0627\u062c.<\/li><\/ul>\n\n\n\n<p><strong>\u0623\u063a\u0630\u064a\u0629 \u064a\u064f\u0646\u0635\u064e\u062d \u0628\u062a\u062c\u0646\u0651\u0628\u0647\u0627:<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u062b\u0644: \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062e\u0645\u0648\u0644.<\/li><li>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 (refined carbs) \u0623\u0648 \u0627\u0644\u0633\u0643\u0631.<\/li><li>\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0645\u062b\u0644: \u0627\u0644\u0642\u0647\u0648\u0629 \u0648\u0627\u0644\u0635\u0648\u062f\u0627\u060c \u0627\u0644\u062a\u064a \u062a\u062a\u0633\u0628\u0651\u0628 \u0641\u064a \u0627\u0644\u0623\u0631\u0642.<\/li><\/ul>\n\n\n\n<h3 id=\"h-6\">6. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/h3>\n\n\n\n<p>\u0648\u062c\u062f \u0628\u0627\u062d\u062b\u0648\u0646 \u0641\u064a \u0643\u0644\u064a\u0629 \u0627\u0644\u0637\u0628&nbsp;<a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/Sleep-and-mental-health\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f<\/a>&nbsp;\u0623\u0646\u0651 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0645\u064f\u0633\u0627\u0647\u0650\u0645\u0629 \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0636\u063a\u0637. \u0630\u0644\u0643 \u0623\u0646\u0651 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u064f\u0648\u0647\u0646\u0643 \u0648\u062a\u0636\u0639\u0641 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0645\u0648\u0627\u062c\u0647\u0629 \u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0645\u0632\u0627\u062c\u0643. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645:<\/p>\n\n\n\n<ul><li><strong>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0646\u0627\u0645 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645<\/strong>.&nbsp;<a href=\"https:\/\/www.helpguide.org\/articles\/sleep\/sleep-needs-get-the-sleep-you-need.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/a>&nbsp;\u064a\u0642\u0648\u0644\u0648\u0646 \u0623\u0646\u0651 \u0639\u062f\u062f \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0647\u0648 \u0628\u064a\u0646 7 \u0648 9 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><li><strong>\u0627\u0644\u062a\u0632\u0645 \u0628\u062c\u062f\u0648\u0644 \u0632\u0645\u0646\u064a \u0644\u0644\u0646\u0648\u0645.<\/strong>&nbsp;\u0627\u0636\u0628\u0637 \u0633\u0627\u0639\u062a\u0643 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628<a href=\"https:\/\/blog.khamsat.com\/how-to-wake-up-early\/\">\u0645\u0648\u0639\u062f \u0645\u062d\u062f\u062f \u0644\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638<\/a>\u060c \u0641\u0630\u0644\u0643 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062e\u0644\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0646\u0647 \u0628\u0633\u0631\u0639\u0629 \u062d\u062a\u0649 \u0628\u062f\u0648\u0646 \u0645\u0646\u0628\u0651\u0647.<\/li><li><strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0639\u0637\u0644\u0629 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/strong>&nbsp;\u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u064a\u0646\u0627\u0645\u0648\u0646 \u0644\u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0623\u064a\u0627\u0645 \u0627\u0644\u0639\u0637\u0644\u0629\u060c \u0648\u0647\u0630\u0627 \u062e\u0637\u0623\u060c \u0644\u0623\u0646\u0647 \u064a\u0631\u0628\u0643 \u062c\u062f\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u062e\u0627\u0635\u062a\u0643.<\/li><li><strong>\u0623\u0648\u0652\u0642\u0641 \u0643\u0644 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631.&nbsp;<\/strong>\u0633\u0648\u0627\u0621 \u0623\u0643\u0627\u0646\u062a \u0623\u062c\u0647\u0632\u0629 \u062a\u0644\u0641\u0627\u0632 \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0645\u062d\u0645\u0648\u0644\u0629\u060c \u0623\u0648 \u0647\u0627\u062a\u0641\u0643 \u0627\u0644\u0630\u0643\u064a\u060c \u0644\u0623\u0646\u0651 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u062a\u064f\u0628\u0642\u064a \u0623\u062f\u0645\u063a\u062a\u0646\u0627 \u0645\u0634\u063a\u0648\u0644\u0629\u060c \u0648\u062a\u0635\u0639\u0651\u0628 \u0639\u0644\u064a\u0646\u0627 \u0627\u0644\u0646\u0648\u0645.<\/li><li><strong>\u062a\u0639\u0648\u0651\u062f \u0639\u0644\u0649 \u0623\u062e\u0630 \u0642\u064a\u0644\u0648\u0644\u0629.<\/strong>&nbsp;\u0627\u0644\u0646\u0648\u0645 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0642\u062f \u064a\u0634\u062d\u0646\u0643 \u0648\u064a\u0639\u064a\u062f \u0625\u0644\u064a\u0643 \u0646\u0634\u0627\u0637\u0643 \u0644\u0628\u0642\u064a\u0651\u0629 \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0643\u0646 \u0644\u0627 \u062a\u0628\u0627\u0644\u063a \u0641\u064a \u0630\u0644\u0643 \u0648\u062e\u0630 \u0627\u0644\u0642\u0633\u0637 \u0627\u0644\u0630\u064a \u064a\u0639\u064a\u062f \u0625\u0644\u064a\u0643 \u0646\u0634\u0627\u0637\u0643 \u0648\u062d\u0633\u0628.<\/li><\/ul>\n\n\n\n<h3 id=\"h-7\">7. \u062d\u062f\u062f \u0623\u0648\u0644\u0648\u064a\u0627\u062a\u0643 \u0648\u0646\u0638\u0645 \u0648\u0642\u062a\u0643<\/h3>\n\n\n\n<p>\u0625\u062d\u062f\u0649 \u0637\u0631\u0642 \u062a\u062e\u0641\u064a\u0641 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0647\u064a \u062a\u0646\u0638\u064a\u0645 \u0648\u0642\u062a\u0643 \u0648\u062a\u062d\u062f\u064a\u062f \u0623\u0648\u0644\u0648\u064a\u0627\u062a\u0643. \u0641\u0630\u0644\u0643 \u064a\u062c\u0639\u0644\u0643 \u0623\u0642\u062f\u0631 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0645\u0648\u0643\u0644\u0629 \u0625\u0644\u064a\u0643. \u0648\u0647\u0630\u0647 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0630\u0644\u0643:<\/p>\n\n\n\n<ul><li><strong>\u0623\u0646\u0634\u0626 \u062c\u062f\u0648\u0644\u064b\u0627 \u0632\u0645\u0646\u064a\u064b\u0627 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627.<\/strong>&nbsp;\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0648\u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0648\u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u0645\u0647\u0646\u064a\u0629\u060c \u0648\u0636\u0639 \u062c\u062f\u0627\u0648\u0644 \u0645\u0636\u0628\u0648\u0637\u0629 \u0644\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u062a\u064a \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0631\u062a\u062c\u0644 \u0623\u0648 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href=\"https:\/\/www.wrike.com\/\">Wrike<\/a>.<\/li><\/ul>\n\n\n\n<h3 id=\"h-8\">8. \u062a\u062c\u0646\u0628 \u062a\u0639\u062f\u062f \u0627\u0644\u0645\u0647\u0627\u0645<\/h3>\n\n\n\n<p>\u0641\u064a \u0648\u0642\u062a \u0645\u0636\u0649 \u0643\u0627\u0646 \u064a\u064f\u062d\u062a\u0641\u064e\u0644 \u0628\u062a\u0639\u062f\u062f \u0627\u0644\u0645\u0647\u0627\u0645\u060c \u0648\u0643\u0627\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u064a\u0648\u0635\u0648\u0646 \u0628\u0647\u060c \u062b\u0645 \u0628\u062f\u0623 \u0627\u0644\u0646\u0627\u0633 \u064a\u062f\u0631\u0643\u0648\u0646 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u064a\u0639\u0645\u0644\u0648\u0646 \u0639\u0644\u0649 \u0634\u064a\u0626\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u0641\u0625\u0646\u0651 \u0633\u0631\u0639\u0629 \u0648\u062f\u0642\u0629 \u0627\u0644\u0639\u0645\u0644 \u062a\u0646\u062e\u0641\u0636 \u0643\u062b\u064a\u0631\u064b\u0627 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\u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0628 \u0645\u0627 \u062a\u0641\u0639\u0644\u0647\u060c \u0625\u0645\u0651\u0627 \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0639\u0645\u064a\u0644 \u0645\u0632\u0639\u062c\u060c \u0623\u0648 \u0631\u0626\u064a\u0633 \u0635\u0639\u0628 \u0627\u0644\u0645\u0631\u0627\u0633\u060c \u0623\u0648 \u0639\u0646\u062f \u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u062a\u0633\u0644\u064a\u0645\u060c \u0641\u0647\u0630\u0647 \u0643\u0644\u0647\u0627 \u0644\u062d\u0638\u0627\u062a \u064a\u0643\u0648\u0646 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a\u0647\u0627 \u0641\u064a \u0623\u0648\u062c\u0647. \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062e\u0641\u064a\u0641 \u0644\u064a\u0633 \u0645\u0634\u0643\u0644\u0629\u060c \u0628\u0644 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 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