{"id":4539,"date":"2025-07-21T16:36:42","date_gmt":"2025-07-21T13:36:42","guid":{"rendered":"https:\/\/mikrobiologikolamia.gr\/staging\/?p=4539"},"modified":"2025-11-16T12:32:46","modified_gmt":"2025-11-16T10:32:46","slug":"kirkadios-rythmos-viologiko-roloi-ormones","status":"publish","type":"post","link":"https:\/\/mikrobiologikolamia.gr\/staging\/kirkadios-rythmos-viologiko-roloi-ormones\/","title":{"rendered":"\u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2: \u03a4\u03b9 \u0395\u03af\u03bd\u03b1\u03b9, \u03a0\u03ce\u03c2 \u0395\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u039f\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc &#038; \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03a1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7"},"content":{"rendered":"<div class=\"toc-container\">\n<details>\n<summary>\ud83d\udcd6 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03cc\u03bc\u03b5\u03bd\u03b1<\/summary>\n<ul>\n<li><a href=\"#ti-einai\">\ud83e\udde0 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2;<\/a><\/li>\n<li><a href=\"#pos-leitourgei\">\ud83e\uddec \u03a0\u03ce\u03c2 \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf \u0392\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03a1\u03bf\u03bb\u03cc\u03b9<\/a><\/li>\n<li><a href=\"#ormones\">\ud83e\uddea \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2<\/a><\/li>\n<li><a href=\"#ypnos-fos\">\ud83c\udf19 \u038e\u03c0\u03bd\u03bf\u03c2, \u03a6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/a><\/li>\n<li><a href=\"#kortizoli\">\u2600\ufe0f \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03a0\u03c1\u03c9\u03b9\u03bd\u03ae \u0395\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7<\/a><\/li>\n<li><a href=\"#diataraches\">\u26a0\ufe0f \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd<\/a><\/li>\n<li><a href=\"#epiptoseis\">\ud83d\udcc9 \u0395\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03a5\u03b3\u03b5\u03af\u03b1<\/a><\/li>\n<li><a href=\"#praktikes\">\u2705 \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03a1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd<\/a><\/li>\n<li><a href=\"#faq\">\u2753 \u03a3\u03c5\u03c7\u03bd\u03ad\u03c2 \u0395\u03c1\u03c9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 (FAQ)<\/a><\/li>\n<li><a href=\"#bibliografia\">\ud83d\udcda \u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1<\/a><\/li>\n<\/ul>\n<\/details>\n<\/div>\n<section id=\"pos-leitourgei\">\n<h2>\ud83e\uddec \u03a0\u03ce\u03c2 \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf \u0392\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03a1\u03bf\u03bb\u03cc\u03b9<\/h2>\n<p>\u039f <strong>\u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2<\/strong> \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc &#8220;\u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03c1\u03bf\u03bb\u03cc\u03b9&#8221; \u03c0\u03bf\u03c5 \u03b5\u03bd\u03c4\u03bf\u03c0\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03c3\u03c4\u03bf\u03bd <strong>\u03c5\u03c0\u03b5\u03c1\u03c7\u03b9\u03b1\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 (SCN)<\/strong> \u03c4\u03bf\u03c5 \u03c5\u03c0\u03bf\u03b8\u03b1\u03bb\u03ac\u03bc\u03bf\u03c5. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03c3\u03c4\u03ac\u03b4\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 20.000 \u03bd\u03b5\u03c5\u03c1\u03ce\u03bd\u03c9\u03bd, \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bf\u03c0\u03c4\u03b9\u03ba\u03cc \u03c7\u03af\u03b1\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03c7\u03c1\u03bf\u03bd\u03af\u03b6\u03b5\u03b9 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c6\u03c9\u03c2.<\/p>\n<h3>\ud83d\udd04 \u03a1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03bc\u03ad\u03c3\u03c9 \u03a6\u03c9\u03c4\u03cc\u03c2<\/h3>\n<p>\u039f SCN \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c6\u03c9\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac <strong>\u03b3\u03b1\u03b3\u03b3\u03bb\u03b9\u03b1\u03ba\u03ac \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c4\u03bf\u03c5 \u03b1\u03bc\u03c6\u03b9\u03b2\u03bb\u03b7\u03c3\u03c4\u03c1\u03bf\u03b5\u03b9\u03b4\u03bf\u03cd\u03c2<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c6\u03c9\u03c4\u03bf\u03b5\u03c5\u03b1\u03af\u03c3\u03b8\u03b7\u03c4\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 <strong>\u03bc\u03b5\u03bb\u03b1\u03bd\u03bf\u03c8\u03af\u03bd\u03b7<\/strong>. \u039c\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 <em>\u03b4\u03b9\u03ba\u03c4\u03c5\u03bf\u03cb\u03c0\u03bf\u03b8\u03b1\u03bb\u03b1\u03bc\u03b9\u03ba\u03bf\u03cd \u03b4\u03b5\u03bc\u03b1\u03c4\u03af\u03bf\u03c5<\/em>, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03b8\u03ac\u03bb\u03b1\u03bc\u03bf \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03bd\u03b1:<\/p>\n<ul>\n<li>\ud83c\udf19 \u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae <strong>\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2<\/strong> \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c6\u03c5\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2<\/li>\n<li>\u2600\ufe0f \u0391\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/li>\n<li>\u23f0 \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03cc\u03c1\u03b5\u03be\u03b7<\/li>\n<li>\ud83e\udde0 \u0395\u03bb\u03ad\u03b3\u03c7\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bd\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/li>\n<\/ul>\n<h3>\ud83e\uddec \u03a1\u03bf\u03bb\u03bf\u03b3\u03b9\u03b1\u03ba\u03ac \u0393\u03bf\u03bd\u03af\u03b4\u03b9\u03b1 (Clock Genes)<\/h3>\n<p>\u03a4\u03bf SCN \u03c3\u03c5\u03b3\u03c7\u03c1\u03bf\u03bd\u03af\u03b6\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 &#8220;\u03c1\u03bf\u03bb\u03bf\u03b3\u03b9\u03b1\u03ba\u03ac \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1&#8221; (clock genes) \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03ae\u03c0\u03b1\u03c1, \u03bf\u03b9 \u03c0\u03bd\u03b5\u03cd\u03bc\u03bf\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03bd\u03b5\u03c6\u03c1\u03bf\u03af. \u03a4\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c1\u03bf\u03bb\u03bf\u03b3\u03b9\u03b1\u03ba\u03ac \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b1:<\/p>\n<ul>\n<li><strong>CLOCK<\/strong><\/li>\n<li><strong>BMAL1<\/strong><\/li>\n<li><strong>PER1, PER2<\/strong><\/li>\n<li><strong>CRY1, CRY2<\/strong><\/li>\n<\/ul>\n<p>\u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03cc\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03b1\u03bd\u03b1\u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7\u03c2, \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b5\u03ba\u03c6\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03b1\u03bd\u03ac 24 \u03ce\u03c1\u03b5\u03c2.<\/p>\n<h3>\ud83d\udca1 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u0395\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ac \u0395\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1<\/h3>\n<p>\u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c0\u03bf\u03c5\u03c3\u03af\u03b1 \u03c6\u03c9\u03c4\u03cc\u03c2 (\u03cc\u03c0\u03c9\u03c2 \u03c3\u03b5 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1 \u03ae \u03c5\u03c0\u03cc\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03cd\u03b3\u03b9\u03b1), \u03c4\u03bf \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03c1\u03bf\u03bb\u03cc\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03bc\u03b5 \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf ~24,2 \u03c9\u03c1\u03ce\u03bd. \u0391\u03c5\u03c4\u03cc \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1\u03bd \u03b5\u03bd\u03b4\u03bf\u03b3\u03b5\u03bd\u03ae \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc, \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bb\u03ce\u03c2 <em>\u03c3\u03c5\u03b3\u03c7\u03c1\u03bf\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9<\/em> \u03b1\u03c0\u03cc \u03c4\u03bf \u03c6\u03c9\u03c2 \u2013 \u03b4\u03b5\u03bd \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc.<\/p>\n<section id=\"ormones\">\n<h2>\ud83e\uddea \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2<\/h2>\n<p>\u039f \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7\u03bd <strong>\u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd<\/strong>. \u039a\u03ac\u03b8\u03b5 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c4\u03b7\u03c2 \u03bc\u03bf\u03c4\u03af\u03b2\u03bf \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b4\u03b9\u03b1\u03ba\u03cd\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c5\u03c0\u03b5\u03c1\u03c7\u03b9\u03b1\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c6\u03c9\u03c2, \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1.<\/p>\n<h3>\ud83c\udf19 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/h3>\n<ul>\n<li>\u0395\u03ba\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c6\u03c5\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b9\u03c2 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 (\u03b1\u03c0\u03cc ~21:00 \u03ad\u03c9\u03c2 07:00).<\/li>\n<li>\u039a\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 02:00 \u03ba\u03b1\u03b9 04:00 \u03c0.\u03bc.<\/li>\n<li>\u0397 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03b7\u03c2 \u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03c6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03c0\u03bb\u03b5 \u03c6\u03c9\u03c2 \u03bf\u03b8\u03bf\u03bd\u03ce\u03bd.<\/li>\n<li>\u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1.<\/li>\n<\/ul>\n<h3>\u2600\ufe0f \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/h3>\n<ul>\n<li>\u03a0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b5\u03c0\u03b9\u03bd\u03b5\u03c6\u03c1\u03af\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af &#8220;\u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc&#8221;.<\/li>\n<li>\u039a\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03c9\u03c1\u03af\u03c2 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af (~06:00\u201308:00), \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7.<\/li>\n<li>\u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5.<\/li>\n<li>\u03a5\u03c8\u03b7\u03bb\u03ae \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 stress, \u03b1\u03cb\u03c0\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1.<\/li>\n<\/ul>\n<h3>\ud83d\udca4 \u0391\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae \u039f\u03c1\u03bc\u03cc\u03bd\u03b7 (GH)<\/h3>\n<ul>\n<li>\u039a\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 1\u20132 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03b1\u03b8\u03cd \u03cd\u03c0\u03bd\u03bf\u03c5 (\u03c3\u03c4\u03ac\u03b4\u03b9\u03bf N3).<\/li>\n<li>\u0397 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5.<\/li>\n<li>\u0397 \u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03ae \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7.<\/li>\n<\/ul>\n<h3>\ud83e\udde0 TSH (\u0398\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03bf\u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u039f\u03c1\u03bc\u03cc\u03bd\u03b7)<\/h3>\n<ul>\n<li>\u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b5\u03c3\u03ac\u03bd\u03c5\u03c7\u03c4\u03b1 (~24:00\u201302:00).<\/li>\n<li>\u03a0\u03c1\u03c9\u03b9\u03bd\u03ad\u03c2 \u03c4\u03b9\u03bc\u03ad\u03c2 TSH \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2, \u03b3\u03b9\u2019 \u03b1\u03c5\u03c4\u03cc \u03b7 <strong>\u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03c9\u03af<\/strong> (\u03b3\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1).<\/li>\n<\/ul>\n<h3>\ud83c\udf7d \u039b\u03b5\u03c0\u03c4\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u0393\u03ba\u03c1\u03b5\u03bb\u03af\u03bd\u03b7<\/h3>\n<p>\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03af\u03bd\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03bf\u03cd \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03c5\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03ae:<\/p>\n<ul>\n<li><strong>\u039b\u03b5\u03c0\u03c4\u03af\u03bd\u03b7:<\/strong> \u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03cc\u03c1\u03b5\u03be\u03b7 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf.<\/li>\n<li><strong>\u0393\u03ba\u03c1\u03b5\u03bb\u03af\u03bd\u03b7:<\/strong> \u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2.<\/li>\n<\/ul>\n<h3>\ud83e\ude78 \u0399\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7<\/h3>\n<ul>\n<li>\u0397 \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5.<\/li>\n<li>\u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03af\u03b4\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c3\u03b1\u03ba\u03c7\u03ac\u03c1\u03bf\u03c5 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5.<\/li>\n<li>\u03a3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7 \u03c3\u03b5 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1.<\/li>\n<\/ul>\n<h3>\ud83d\udd01 \u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a3\u03c5\u03bd\u03bf\u03c0\u03c4\u03b9\u03ba\u03ae\u03c2 \u03a0\u03b1\u03c1\u03bf\u03c5\u03c3\u03af\u03b1\u03c3\u03b7\u03c2<\/h3>\n<div style=\"overflow-x: auto;\">\n<table style=\"width: 100%; border-collapse: collapse;\">\n<thead>\n<tr style=\"background-color: #f0f0f0;\">\n<th style=\"padding: 8px; border: 1px solid #ccc;\">\u039f\u03c1\u03bc\u03cc\u03bd\u03b7<\/th>\n<th style=\"padding: 8px; border: 1px solid #ccc;\">\u038f\u03c1\u03b1 \u039a\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7\u03c2<\/th>\n<th style=\"padding: 8px; border: 1px solid #ccc;\">\u039a\u03cd\u03c1\u03b9\u03b1 \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">02:00\u201304:00<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u0388\u03bd\u03b1\u03c1\u03be\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">06:00\u201308:00<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u0395\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7, \u03ac\u03b3\u03c7\u03bf\u03c2, \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">GH<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">01:00\u201303:00 (\u03cd\u03c0\u03bd\u03bf\u03c2)<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">TSH<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">00:00\u201302:00<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u0398\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03ae\u03c2 \u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7<\/td>\n<\/tr>\n<tr>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u039b\u03b5\u03c0\u03c4\u03af\u03bd\u03b7<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">22:00\u201304:00<\/td>\n<td style=\"padding: 8px; border: 1px solid #ccc;\">\u0391\u03af\u03c3\u03b8\u03b7\u03bc\u03b1 \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03bf\u03cd<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<\/div>\n<\/section>\n<\/section>\n<section id=\"ypnos-fos\">\n<h2>\ud83c\udf19 \u038e\u03c0\u03bd\u03bf\u03c2, \u03a6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/h2>\n<p>\u0397 <strong>\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 &#8220;\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ba\u03bf\u03c4\u03b1\u03b4\u03b9\u03bf\u03cd&#8221;, \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0395\u03ba\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd <strong>\u03b5\u03c0\u03af\u03c6\u03c5\u03c3\u03b7<\/strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2, \u03bc\u03cc\u03bb\u03b9\u03c2 \u03c0\u03ad\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c6\u03c9\u03c2, \u03ba\u03b1\u03b9 \u03c6\u03c4\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 02:00 \u03ba\u03b1\u03b9 04:00.<\/p>\n<h3>\ud83d\udd26 \u03a0\u03ce\u03c2 \u03c4\u03bf \u03a6\u03c9\u03c2 \u0395\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/h3>\n<p>\u0397 \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03ae \u03c4\u03b5\u03c7\u03bd\u03b7\u03c4\u03cc \u03c6\u03c9\u03c2 (\u03b9\u03b4\u03af\u03c9\u03c2 \u03bc\u03c0\u03bb\u03b5 \u03c6\u03ac\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2) \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 <strong>\u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2<\/strong>, \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03ba\u03cd\u03ba\u03bb\u03bf. \u0391\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1:<\/p>\n<ul>\n<li>\ud83d\udd51 \u039a\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7 \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5 (delayed sleep onset)<\/li>\n<li>\ud83d\ude34 \u0395\u03bb\u03bb\u03b9\u03c0\u03ae \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5<\/li>\n<li>\ud83e\udde0 \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7<\/li>\n<\/ul>\n<h3>\ud83d\udecc \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03a3\u03c4\u03ac\u03b4\u03b9\u03b1 \u038e\u03c0\u03bd\u03bf\u03c5<\/h3>\n<p>\u039f \u03ba\u03cd\u03ba\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03c1\u03bf\u03bb\u03cc\u03b9:<\/p>\n<ul>\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ac \u03c3\u03c4\u03ac\u03b4\u03b9\u03b1 (N1\u2013N2):<\/strong> \u03a7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03af\u03c3\u03bf\u03b4\u03bf\u03c2 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf<\/li>\n<li><strong>\u03a3\u03c4\u03ac\u03b4\u03b9\u03bf N3:<\/strong> \u0392\u03b1\u03b8\u03cd\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2, \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 (GH)<\/li>\n<li><strong>REM:<\/strong> \u038c\u03bd\u03b5\u03b9\u03c1\u03b1, \u03b5\u03b3\u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, \u03bc\u03bd\u03ae\u03bc\u03b7<\/li>\n<\/ul>\n<p>\u0397 <strong>\u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b7 \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03ac\u03b8\u03b5 \u03b2\u03c1\u03ac\u03b4\u03c5<\/strong> \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03b1\u03b4\u03af\u03c9\u03bd.<\/p>\n<h3>\ud83d\udca1 \u03a4\u03b5\u03c7\u03bd\u03b7\u03c4\u03cc \u03a6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u039f\u03b8\u03cc\u03bd\u03b5\u03c2<\/h3>\n<p>\u0397 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03b8\u03bf\u03bd\u03ce\u03bd \u03ba\u03b9\u03bd\u03b7\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03c4\u03ce\u03bd \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf <strong>\u03c0\u03b1\u03c1\u03b5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac<\/strong> \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03bb\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5 \u03bc\u03c0\u03bb\u03b5 \u03c6\u03c9\u03c4\u03cc\u03c2. \u03a0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b1\u03b9:<\/p>\n<ul>\n<li>\ud83d\udcf4 \u0391\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03bf\u03b8\u03bf\u03bd\u03ce\u03bd \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd <strong>60\u201390 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf<\/strong><\/li>\n<li>\ud83c\udf19 \u03a7\u03c1\u03ae\u03c3\u03b7 \u03c6\u03af\u03bb\u03c4\u03c1\u03c9\u03bd \u03bc\u03c0\u03bb\u03b5 \u03c6\u03c9\u03c4\u03cc\u03c2 \u03ae <em>\u201cnight mode\u201d<\/em><\/li>\n<li>\ud83d\udd6f \u0394\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03c6\u03c9\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 20:00 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac<\/li>\n<\/ul>\n<h3>\ud83e\uddea \u039c\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2<\/h3>\n<p>\u0397 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03b7\u03b8\u03b5\u03af \u03c3\u03b5:<\/p>\n<ul>\n<li><strong>\u03a3\u03af\u03b5\u03bb\u03bf:<\/strong> \u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (dim light melatonin onset \u2013 DLMO)<\/li>\n<li><strong>\u0391\u03af\u03bc\u03b1:<\/strong> \u03a3\u03c0\u03ac\u03bd\u03b9\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03bb\u03b9\u03bd\u03b9\u03ba\u03ac, \u03bb\u03cc\u03b3\u03c9 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5 \u03b7\u03bc\u03af\u03c3\u03b5\u03b9\u03b1\u03c2 \u03b6\u03c9\u03ae\u03c2<\/li>\n<li><strong>\u039f\u03cd\u03c1\u03b1 (6-sulfatoxymelatonin):<\/strong> \u0391\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03ac \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2<\/li>\n<\/ul>\n<p>\u0397 <strong>\u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c0\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae\u03c2 \u03b4\u03b5\u03af\u03ba\u03c4\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c7\u03c1\u03bf\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd. \u039f\u03b9 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ae jet lag \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7 \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2.<\/p>\n<\/section>\n<section id=\"kortizoli\">\n<h2>\u2600\ufe0f \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03a0\u03c1\u03c9\u03b9\u03bd\u03ae \u0395\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7<\/h2>\n<p>\u0397 <strong>\u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/strong>, \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae \u03ba\u03b1\u03b9 \u03c9\u03c2 \u00ab\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03c1\u03b5\u03c2\u00bb, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc. \u03a0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 <strong>\u03b5\u03c0\u03b9\u03bd\u03b5\u03c6\u03c1\u03af\u03b4\u03b9\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd <strong>\u03ac\u03be\u03bf\u03bd\u03b1 \u03c5\u03c0\u03bf\u03b8\u03ac\u03bb\u03b1\u03bc\u03bf\u03c2\u2013\u03c5\u03c0\u03cc\u03c6\u03c5\u03c3\u03b7\u2013\u03b5\u03c0\u03b9\u03bd\u03b5\u03c6\u03c1\u03af\u03b4\u03b9\u03b1 (HPA)<\/strong>.<\/p>\n<h3>\ud83d\udcc8 \u0397\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf \u03a0\u03c1\u03bf\u03c6\u03af\u03bb \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2<\/h3>\n<ul>\n<li>\ud83d\udd1d <strong>\u039a\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03c9\u03c1\u03af\u03c2 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af<\/strong> (~06:00\u201308:00), \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd.<\/li>\n<li>\ud83d\udd3b <strong>\u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac<\/strong> \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1, \u03bc\u03b5 \u03c4\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03bd\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 (~22:00).<\/li>\n<li>\ud83d\udecc \u03a4\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5.<\/li>\n<\/ul>\n<h3>\ud83e\udde0 \u03a1\u03cc\u03bb\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03a0\u03c1\u03c9\u03b9\u03bd\u03ae\u03c2 \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2<\/h3>\n<p>\u0397 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03ad\u03ba\u03c1\u03b7\u03be\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 (Cortisol Awakening Response \u2013 <strong>CAR<\/strong>) \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03b3\u03b9\u03b1:<\/p>\n<ul>\n<li>\u23f0 \u0391\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03bd\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7<\/li>\n<li>\ud83c\udf73 \u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2 \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03bf\u03c7\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/li>\n<li>\ud83d\udee1 \u03a1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2<\/li>\n<\/ul>\n<h3>\ud83e\uddea \u039c\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2<\/h3>\n<p>\u0397 <strong>\u03ce\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03c1\u03bc\u03b7\u03bd\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd:<\/p>\n<ul>\n<li><strong>\u03a0\u03c1\u03c9\u03b9\u03bd\u03ae \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 (08:00\u201309:00):<\/strong> \u0391\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03bf\u03c0\u03c4\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03b5\u03c0\u03b9\u03bd\u03b5\u03c6\u03c1\u03b9\u03b4\u03af\u03c9\u03bd.<\/li>\n<li><strong>\u0392\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7:<\/strong> \u03a7\u03b1\u03bc\u03b7\u03bb\u03ac \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1. \u0391\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ac, \u03c5\u03c0\u03bf\u03b4\u03b7\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03b5\u03bd\u03b4\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c5\u03c0\u03b5\u03c1\u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc.<\/li>\n<li><strong>\u0394\u03b9\u03b1\u03ba\u03cd\u03bc\u03b1\u03bd\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03c3\u03af\u03b5\u03bb\u03bf:<\/strong> \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03b3\u03c1\u03b1\u03c6\u03ae \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03bc\u03bf\u03c4\u03af\u03b2\u03bf\u03c5 \u03ae \u03c3\u03b5 \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf Cushing.<\/li>\n<\/ul>\n<h3>\u26a0\ufe0f \u03a4\u03b9 \u03a3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b7 \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9;<\/h3>\n<p>\u0397 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ae \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03c4\u03b7\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5:<\/p>\n<ul>\n<li>\ud83d\ude34 \u0391\u03cb\u03c0\u03bd\u03af\u03b1 \u03ae \u03ba\u03b1\u03ba\u03ae \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5<\/li>\n<li>\ud83d\udcc9 \u03a7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af<\/li>\n<li>\ud83c\udf54 \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc<\/li>\n<li>\ud83d\udc8a \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7<\/li>\n<li>\ud83e\udde0 \u03a7\u03c1\u03cc\u03bd\u03b9\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7<\/li>\n<\/ul>\n<h3>\ud83d\udca1 \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u0392\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2<\/h3>\n<ul>\n<li>\ud83c\udf05 \u0388\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c6\u03c9\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b5\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/li>\n<li>\ud83d\udeb6\u200d\u2642\ufe0f \u03a0\u03c1\u03c9\u03b9\u03bd\u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 (\u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03ae\u03c0\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7)<\/li>\n<li>\u23f0 \u03a3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03ce\u03c1\u03b1 \u03b1\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7\u03c2 (\u03ba\u03b1\u03c4\u03ac \u03c0\u03c1\u03bf\u03c4\u03af\u03bc\u03b7\u03c3\u03b7 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b9\u03c2 08:00)<\/li>\n<li>\ud83d\ude0c \u0391\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03c3\u03c4\u03c1\u03b5\u03c3\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd \u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5<\/li>\n<\/ul>\n<\/section>\n<section id=\"diataraches\">\n<h2>\u26a0\ufe0f \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd<\/h2>\n<p>\u038c\u03c4\u03b1\u03bd \u03bf \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b1\u03c0\u03bf\u03c1\u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03b5\u03af, \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 <strong>\u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7\u03c2, \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03c5. \u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03c9\u03bd \u03c3\u03c5\u03bd\u03b7\u03b8\u03b5\u03b9\u03ce\u03bd, \u03c4\u03b5\u03c7\u03bd\u03b7\u03c4\u03bf\u03cd \u03c6\u03c9\u03c4\u03cc\u03c2, \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae\u03c2 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1\u03c2 \u03ae \u03b3\u03bf\u03bd\u03b9\u03b4\u03b9\u03b1\u03ba\u03ce\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03cc\u03bd\u03c4\u03c9\u03bd.<\/p>\n<h3>\ud83c\udf0d Jet Lag<\/h3>\n<p>\u03a4\u03bf <strong>jet lag<\/strong> \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b1\u03b5\u03c1\u03bf\u03c0\u03bf\u03c1\u03b9\u03ba\u03ac \u03c4\u03b1\u03be\u03af\u03b4\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c3\u03c7\u03af\u03b6\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c9\u03c1\u03b9\u03b1\u03af\u03b5\u03c2 \u03b6\u03ce\u03bd\u03b5\u03c2. \u03a3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1:<\/p>\n<ul>\n<li>\u23f0 \u039a\u03b1\u03b8\u03c5\u03c3\u03c4\u03ad\u03c1\u03b7\u03c3\u03b7 \u03ae \u03c0\u03c1\u03cc\u03c9\u03c1\u03b7 \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5<\/li>\n<li>\ud83d\ude34 \u03a5\u03c0\u03bd\u03b7\u03bb\u03af\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/li>\n<li>\ud83c\udf21 \u0394\u03c5\u03c3\u03c6\u03bf\u03c1\u03af\u03b1, \u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2, \u03b5\u03c5\u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1<\/li>\n<\/ul>\n<p>\u039f \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 <strong>1 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b1\u03bd\u03ac \u03ce\u03c1\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c3\u03c5\u03b3\u03c7\u03c1\u03bf\u03bd\u03b9\u03c3\u03c4\u03b5\u03af.<\/p>\n<h3>\ud83c\udfed \u0395\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c3\u03b5 \u0392\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2<\/h3>\n<p>\u039f\u03b9 \u03b5\u03c1\u03b3\u03b1\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03c3\u03b5 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ad\u03c2 \u03ae \u03ba\u03c5\u03bb\u03b9\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd:<\/p>\n<ul>\n<li>\ud83d\udcc9 \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf jet lag<\/li>\n<li>\ud83c\udf69 \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7<\/li>\n<li>\ud83d\udc94 \u039a\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b8\u03bd\u03b7\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1<\/li>\n<li>\ud83c\udf97 \u03a0\u03b9\u03b8\u03b1\u03bd\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf (\u03c0.\u03c7. \u03bc\u03b1\u03c3\u03c4\u03bf\u03cd \u2013 WHO classification)<\/li>\n<\/ul>\n<p>\u0397 \u0394\u03b9\u03b5\u03b8\u03bd\u03ae\u03c2 \u039f\u03c1\u03b3\u03ac\u03bd\u03c9\u03c3\u03b7 \u03a5\u03b3\u03b5\u03af\u03b1\u03c2 (WHO) \u03ba\u03b1\u03c4\u03b1\u03c4\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd <strong>\u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c9\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ae \u03ba\u03b1\u03c1\u03ba\u03b9\u03bd\u03bf\u03b3\u03cc\u03bd\u03bf<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf.<\/p>\n<h3>\ud83d\udecc \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ae \u039a\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7\u03c2 \u0388\u03bd\u03b1\u03c1\u03be\u03b7\u03c2 \u038e\u03c0\u03bd\u03bf\u03c5 (DSPS)<\/h3>\n<p>\u03a3\u03c5\u03c7\u03bd\u03ae \u03c3\u03b5 \u03b5\u03c6\u03ae\u03b2\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03b1\u03c1\u03bf\u03cd\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2:<\/p>\n<ul>\n<li>\ud83d\udcfa \u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03b8\u03bf\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03ba\u03b1\u03bd\u03cc\u03bd\u03b9\u03c3\u03c4\u03b1 \u03c9\u03c1\u03ac\u03c1\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5<\/li>\n<li>\ud83c\udf19 \u0391\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af \u03c4\u03bf \u03ac\u03c4\u03bf\u03bc\u03bf \u03c0\u03c1\u03b9\u03bd \u03c4\u03b9\u03c2 02:00\u201304:00 \u03c0.\u03bc.<\/li>\n<li>\u2600\ufe0f \u0394\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae\u03c2 \u03b1\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/li>\n<\/ul>\n<p>\u0397 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 <strong>\u03c6\u03c9\u03c4\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1, \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03cd\u03c0\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/strong>.<\/p>\n<h3>\ud83c\udf1b \u03a0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7 \u03a6\u03ac\u03c3\u03b7 \u038e\u03c0\u03bd\u03bf\u03c5 (ASPS)<\/h3>\n<p>\u03a0\u03b9\u03bf \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1, \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc:<\/p>\n<ul>\n<li>\ud83d\udd55 \u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03c0\u03bd\u03b7\u03bb\u03af\u03b1 \u03bd\u03c9\u03c1\u03af\u03c2 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 (~18:00\u201320:00)<\/li>\n<li>\ud83c\udf05 \u0391\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7 \u03c0\u03bf\u03bb\u03cd \u03bd\u03c9\u03c1\u03af\u03c2 (~03:00\u201304:00), \u03bc\u03b5 \u03b1\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b1 \u03bd\u03b1 \u03be\u03b1\u03bd\u03b1\u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af<\/li>\n<\/ul>\n<p>\u03a0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ae \u03c3\u03b5 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2, \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c4\u03b5\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03b1\u03c1\u03ad\u03bc\u03b2\u03b1\u03c3\u03b7 \u03c4\u03b7\u03bd \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c9\u03c2 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5.<\/p>\n<h3>\ud83d\ude16 \u0391\u03cb\u03c0\u03bd\u03af\u03b1 &amp; \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u0391\u03c0\u03bf\u03c1\u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03bc\u03cc\u03c2<\/h3>\n<p>\u03a0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2 <strong>\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1\u03c2 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1\u03c2<\/strong> \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b4\u03c5\u03c3\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03bf\u03bb\u03bf\u03b3\u03b9\u03bf\u03cd:<\/p>\n<ul>\n<li>\u0394\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03bd\u03b1 &#8220;\u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af\u03c2 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae&#8221;<\/li>\n<li>\u0391\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2<\/li>\n<li>\u03a5\u03c8\u03b7\u03bb\u03ae \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u2192 \u03c5\u03c0\u03b5\u03c1\u03ad\u03bd\u03c4\u03b1\u03c3\u03b7<\/li>\n<\/ul>\n<p>\u0397 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 <strong>\u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c9\u03c2, \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7, \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03cc \u03c9\u03c1\u03ac\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 CBT-I<\/strong> (\u03b3\u03bd\u03c9\u03c3\u03b9\u03b1\u03ba\u03ae\u2013\u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03b9\u03ba\u03ae \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1).<\/p>\n<h3>\ud83d\udc76 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c3\u03c4\u03b1 \u039d\u03b5\u03bf\u03b3\u03bd\u03ac<\/h3>\n<p>\u039f \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 <strong>\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ce\u03c1\u03b9\u03bc\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7<\/strong>. \u0391\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03b5\u03bd\u03c4\u03cc\u03c2 8\u201312 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc:<\/p>\n<ul>\n<li>\ud83c\udf7c \u03a4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1<\/li>\n<li>\ud83c\udf1e \u0388\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/li>\n<li>\ud83d\udecf \u03a1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u2013 \u03bd\u03cd\u03c7\u03c4\u03b1\/\u03b7\u03bc\u03ad\u03c1\u03b1<\/li>\n<\/ul>\n<p>\u0393\u03b9\u2019 \u03b1\u03c5\u03c4\u03cc \u03bf\u03b9 \u03c0\u03c1\u03ce\u03c4\u03bf\u03b9 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc <strong>\u03b1\u03ba\u03b1\u03bd\u03cc\u03bd\u03b9\u03c3\u03c4\u03b1 \u03bc\u03bf\u03c4\u03af\u03b2\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5<\/strong> \u03c3\u03c4\u03b1 \u03b2\u03c1\u03ad\u03c6\u03b7.<\/p>\n<\/section>\n<section id=\"diataraches\">\u00a0<\/section>\n<section id=\"epiptoseis\">\n<h2>\ud83d\udcc9 \u0395\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd \u03c3\u03c4\u03b7\u03bd \u03a5\u03b3\u03b5\u03af\u03b1<\/h2>\n<p>\u0397 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03bb\u03b7\u03b8\u03ce\u03c1\u03b1 <strong>\u03c0\u03b1\u03b8\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd<\/strong>, \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc, \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac, \u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc.<\/p>\n<h3>\ud83e\ude7a \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2<\/h3>\n<ul>\n<li>\ud83d\udcc9 \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 (GH)<\/li>\n<li>\ud83d\udd01 \u0391\u03c3\u03c4\u03b1\u03b8\u03ae\u03c2 \u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u2192 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03c5\u03c0\u03bf\u03b3\u03bb\u03c5\u03ba\u03b1\u03b9\u03bc\u03af\u03b1<\/li>\n<li>\u2696\ufe0f \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03bf\u03cd\u03c2 \u03bb\u03cc\u03b3\u03c9 \u03b1\u03c3\u03c4\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 TSH<\/li>\n<li>\ud83d\udc76 \u0394\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c3\u03cd\u03bb\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c1\u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf (FSH, LH, \u03c0\u03c1\u03bf\u03bb\u03b1\u03ba\u03c4\u03af\u03bd\u03b7)<\/li>\n<\/ul>\n<h3>\ud83c\udf69 \u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u0395\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2<\/h3>\n<ul>\n<li>\ud83c\udf55 \u03a5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b3\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7 \u03cc\u03c4\u03b1\u03bd \u03c4\u03c1\u03ce\u03bc\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5<\/li>\n<li>\ud83d\udd3b \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7<\/li>\n<li>\u26a0\ufe0f \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2, \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03a3\u0394 \u03c4\u03cd\u03c0\u03bf\u03c5 2<\/li>\n<li>\ud83c\udf7d \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03cc\u03c1\u03b5\u03be\u03b7\u03c2 \u2013 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b3\u03ba\u03c1\u03b5\u03bb\u03af\u03bd\u03b7, \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bb\u03b5\u03c0\u03c4\u03af\u03bd\u03b7<\/li>\n<\/ul>\n<h3>\ud83d\udc93 \u039a\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ad\u03c2 \u0395\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2<\/h3>\n<ul>\n<li>\ud83d\udcc8 \u03a5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ad\u03c2 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2<\/li>\n<li>\ud83e\ude78 \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 CRP \u03ba\u03b1\u03b9 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae\u03c2<\/li>\n<li>\u2764\ufe0f \u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03b5\u03bc\u03c6\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03c3\u03b5 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2\/jet lag<\/li>\n<\/ul>\n<h3>\ud83e\udde0 \u03a8\u03c5\u03c7\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1<\/h3>\n<ul>\n<li>\ud83d\ude14 \u0391\u03c0\u03bf\u03c3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7<\/li>\n<li>\ud83c\udfa2 \u0391\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03bf \u03bc\u03bf\u03c4\u03af\u03b2\u03bf \u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u2192 \u03b1\u03b3\u03c7\u03ce\u03b4\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2<\/li>\n<li>\ud83c\udf1a \u03a3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03b5\u03c0\u03bf\u03c7\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c5\u03bd\u03b1\u03b9\u03c3\u03b8\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ae\u03c2 (SAD) \u03c4\u03bf\u03bd \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1 \u2013 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc \u03c6\u03c9\u03c2<\/li>\n<\/ul>\n<h3>\ud83e\uddec \u0391\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1<\/h3>\n<ul>\n<li>\ud83d\udee1 \u03a4\u03bf \u03c6\u03c9\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7<\/li>\n<li>\ud83c\udf19 \u039a\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u2192 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2<\/li>\n<li>\ud83d\udd2c \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03bf\u03af \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af (\u03a4-\u03bb\u03b5\u03bc\u03c6\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1, \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ce\u03b4\u03b5\u03b9\u03c2 \u03ba\u03c5\u03c4\u03bf\u03ba\u03af\u03bd\u03b5\u03c2) \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd 24\u03c9\u03c1\u03bf \u03bc\u03bf\u03c4\u03af\u03b2\u03bf<\/li>\n<\/ul>\n<h3>\ud83c\udf97 \u03a3\u03c5\u03c3\u03c7\u03ad\u03c4\u03b9\u03c3\u03b7 \u03bc\u03b5 \u039a\u03b1\u03c1\u03ba\u03af\u03bd\u03bf<\/h3>\n<ul>\n<li>\ud83d\udcc9 \u0397 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03c3\u03c7\u03b5\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 <strong>\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03bc\u03b1\u03c3\u03c4\u03bf\u03cd<\/strong> \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7<\/li>\n<li>\u23f3 \u039c\u03b5\u03c4\u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b1 clock genes \u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bd \u03c3\u03b5 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c1\u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b5\u03bf\u03c0\u03bb\u03b1\u03c3\u03af\u03b1<\/li>\n<li>\ud83d\udcda \u0397 IARC (WHO) \u03c4\u03b1\u03be\u03b9\u03bd\u03bf\u03bc\u03b5\u03af \u03c4\u03b7 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c9\u03c2 &#8220;\u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03ba\u03b1\u03c1\u03ba\u03b9\u03bd\u03bf\u03b3\u03cc\u03bd\u03bf&#8221;<\/li>\n<\/ul>\n<h3>\ud83d\udc74 \u039c\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1<\/h3>\n<ul>\n<li>\ud83e\uddd3 \u03a0\u03c1\u03cc\u03c9\u03c1\u03b7 \u03b3\u03ae\u03c1\u03b1\u03bd\u03c3\u03b7 \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd (\u03c0.\u03c7. \u03c4\u03b5\u03bb\u03bf\u03bc\u03b5\u03c1\u03ce\u03bd)<\/li>\n<li>\ud83d\udcc9 \u0395\u03bb\u03ac\u03c4\u03c4\u03c9\u03c3\u03b7 \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd (\u03bc\u03bd\u03ae\u03bc\u03b7, \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae)<\/li>\n<li>\ud83d\udd04 \u03a7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u2192 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03b1\u03c2 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7\u03c2 \u2192 \u03b1\u03c0\u03bf\u03b4\u03b9\u03bf\u03c1\u03b3\u03ac\u03bd\u03c9\u03c3\u03b7 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd<\/li>\n<\/ul>\n<div style=\"background-color: #f9f9f9; padding: 12px; border-left: 5px solid #007ACC; margin-top: 20px;\"><strong>\ud83d\udccc \u03a3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1:<\/strong> \u039f \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0397 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03c9\u03bd \u03bd\u03bf\u03c3\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b5\u03be\u03af\u03b1.<\/div>\n<\/section>\n<section id=\"praktikes\">\n<h2>\u2705 \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03a1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd<\/h2>\n<p>\u0397 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03b8\u03b5\u03af \u03bc\u03b5 \u03b1\u03c0\u03bb\u03ad\u03c2 \u03b1\u03bb\u03bb\u03ac \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1. \u0397 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03c4\u03b7\u03c2 \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2.<\/p>\n<h3>\ud83c\udf1e 1. \u03a0\u03c1\u03c9\u03b9\u03bd\u03ae \u0388\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03c4\u03bf \u03a6\u03c9\u03c2<\/h3>\n<ul>\n<li>\u23f0 \u039e\u03cd\u03c0\u03bd\u03b1 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ce\u03c1\u03b1, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03a3\u03b1\u03b2\u03b2\u03b1\u03c4\u03bf\u03ba\u03cd\u03c1\u03b9\u03b1\u03ba\u03b1.<\/li>\n<li>\ud83c\udf05 \u0388\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03b7\u03bb\u03b9\u03b1\u03ba\u03cc \u03c6\u03c9\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b5\u03c2 1\u20132 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2.<\/li>\n<li>\ud83d\udeb6\u200d\u2640\ufe0f \u0392\u03cc\u03bb\u03c4\u03b1 \u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c7\u03ce\u03c1\u03bf\u03c5 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b9\u03c2 10:00 \u03c0.\u03bc.<\/li>\n<\/ul>\n<h3>\ud83c\udf19 2. \u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03a6\u03c9\u03c4\u03cc\u03c2 \u03c4\u03bf \u0392\u03c1\u03ac\u03b4\u03c5<\/h3>\n<ul>\n<li>\ud83d\udcf5 \u0391\u03c0\u03cc\u03c6\u03c5\u03b3\u03b5 \u03bc\u03c0\u03bb\u03b5 \u03c6\u03c9\u03c2 (\u03bf\u03b8\u03cc\u03bd\u03b5\u03c2, LED) \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 60 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf.<\/li>\n<li>\ud83d\udd6f \u03a7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03b1 \u03c6\u03ce\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 20:00 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac.<\/li>\n<li>\ud83d\udcf1 \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b5 \u00abNight Shift\u00bb \u03ae \u00abBlue Light Filter\u00bb \u03c3\u03b5 \u03c3\u03c5\u03c3\u03ba\u03b5\u03c5\u03ad\u03c2.<\/li>\n<\/ul>\n<h3>\ud83d\udecf 3. \u03a5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u038e\u03c0\u03bd\u03bf\u03c5 (Sleep Hygiene)<\/h3>\n<ul>\n<li>\ud83d\udd58 \u03a0\u03ae\u03b3\u03b1\u03b9\u03bd\u03b5 \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b2\u03c1\u03ac\u03b4\u03c5 (\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac 22:00\u201323:00).<\/li>\n<li>\u2744 \u039a\u03c1\u03ac\u03c4\u03b7\u03c3\u03b5 \u03c4\u03bf \u03c5\u03c0\u03bd\u03bf\u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf \u03b4\u03c1\u03bf\u03c3\u03b5\u03c1\u03cc, \u03ae\u03c3\u03c5\u03c7\u03bf \u03ba\u03b1\u03b9 \u03c3\u03ba\u03bf\u03c4\u03b5\u03b9\u03bd\u03cc.<\/li>\n<li>\ud83d\udecc \u0391\u03c0\u03cc\u03c6\u03c5\u03b3\u03b5 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7, \u03b2\u03b1\u03c1\u03b9\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03ba\u03bf\u03cc\u03bb 2\u20134 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf.<\/li>\n<\/ul>\n<h3>\ud83e\udd57 4. \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b5 \u03a3\u03b5\u03b2\u03b1\u03c3\u03bc\u03cc \u03c3\u03c4\u03bf\u03bd \u03a1\u03c5\u03b8\u03bc\u03cc<\/h3>\n<ul>\n<li>\ud83c\udf73 \u03a0\u03c1\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03bf \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 (\u03cc\u03c7\u03b9 \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7).<\/li>\n<li>\ud83c\udf7d \u0393\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u2013 \u03cc\u03c7\u03b9 \u03b1\u03c1\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 20:00.<\/li>\n<li>\ud83c\udf6b \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b9\u03c2 21:00 \u2013 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7.<\/li>\n<\/ul>\n<h3>\ud83d\udc8a 5. \u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u2013 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/h3>\n<ul>\n<li>\ud83c\udf19 \u03a7\u03bf\u03c1\u03ae\u03b3\u03b7\u03c3\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03cc\u03c3\u03b7\u03c2 (0.5\u20133 mg) 30\u201390 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf.<\/li>\n<li>\ud83e\udde0 \u03a7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b7 \u03c3\u03b5 jet lag, \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b1\u03c2, delayed sleep phase.<\/li>\n<li>\u274c \u038c\u03c7\u03b9 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03ae \u03ba\u03b1\u03b8\u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n<h3>\ud83e\uddd8\u200d\u2640\ufe0f 6. \u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03a3\u03c4\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03a1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1\u03c2<\/h3>\n<ul>\n<li>\ud83d\udcc5 \u039f\u03c1\u03b3\u03ac\u03bd\u03c9\u03c3\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 (\u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7).<\/li>\n<li>\ud83e\uddd8 \u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7\u03c2: \u03b4\u03b9\u03b1\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2, \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ad\u03c2, \u03b3\u03b9\u03cc\u03b3\u03ba\u03b1, journaling.<\/li>\n<li>\ud83d\udcda \u0391\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03bc\u03b5 \u03b1\u03bd\u03ac\u03b3\u03bd\u03c9\u03c3\u03b7 \u03ae \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae.<\/li>\n<\/ul>\n<h3>\ud83d\udc68\u200d\u2695\ufe0f 7. \u0395\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b5\u03c2 \u03a0\u03b1\u03c1\u03b5\u03bc\u03b2\u03ac\u03c3\u03b5\u03b9\u03c2<\/h3>\n<ul>\n<li>\ud83d\udca1 \u03a6\u03c9\u03c4\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 SAD \u03ae \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03c6\u03ac\u03c3\u03b7\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5<\/li>\n<li>\ud83e\uddec \u0393\u03b5\u03bd\u03b5\u03c4\u03b9\u03ba\u03cc\u03c2 \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf\u03c2 (CLOCK, PER2) \u03c3\u03b5 \u03b2\u03b1\u03c1\u03b9\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2<\/li>\n<li>\ud83e\udde0 CBT-I \u03b3\u03b9\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1\u03c2 \u03ae \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2<\/li>\n<\/ul>\n<div style=\"background-color: #f0f8ff; padding: 12px; border-left: 5px solid #00a6ff; margin-top: 20px;\"><strong>\ud83d\udd11 \u0398\u03c5\u03bc\u03ae\u03c3\u03bf\u03c5:<\/strong> \u0397 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1, \u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c6\u03c9\u03c2, \u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 4 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u00ab\u03ba\u03bb\u03b5\u03b9\u03b4\u03b9\u03ac\u00bb \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd.<\/div>\n<\/section>\n<section id=\"faq\">\n<h2>\u2753 \u03a3\u03c5\u03c7\u03bd\u03ad\u03c2 \u0395\u03c1\u03c9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 (FAQ)<\/h2>\n<details>\n<summary><strong>\ud83d\udd04 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;<\/strong><\/summary>\n<p>\u039f \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc\u03c2 \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc\u03c2 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c2 24 \u03c9\u03c1\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd, \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc. \u03a3\u03c5\u03bd\u03c4\u03bf\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c6\u03c9\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c5\u03c0\u03b5\u03c1\u03c7\u03b9\u03b1\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c5\u03c0\u03bf\u03b8\u03b1\u03bb\u03ac\u03bc\u03bf\u03c5.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83c\udf19 \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7;<\/strong><\/summary>\n<p>\u0397 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u03a0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b7 \u03bd\u03cd\u03c7\u03c4\u03b1 \u03cc\u03c4\u03b1\u03bd \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd. \u03a4\u03bf \u03c6\u03c9\u03c2 (\u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03bf \u03bc\u03c0\u03bb\u03b5) \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03b7\u03c2, \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83d\udcf1 \u03a0\u03ce\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03bf\u03b9 \u03bf\u03b8\u03cc\u03bd\u03b5\u03c2 \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc;<\/strong><\/summary>\n<p>\u039f\u03b9 \u03bf\u03b8\u03cc\u03bd\u03b5\u03c2 (\u03ba\u03b9\u03bd\u03b7\u03c4\u03ac, \u03c4\u03ac\u03bc\u03c0\u03bb\u03b5\u03c4, \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03c4\u03ad\u03c2) \u03b5\u03ba\u03c0\u03ad\u03bc\u03c0\u03bf\u03c5\u03bd \u03bc\u03c0\u03bb\u03b5 \u03c6\u03c9\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0397 \u03b1\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03bf\u03b8\u03bf\u03bd\u03ce\u03bd 1\u20132 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83d\udd53 \u03a0\u03bf\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc;<\/strong><\/summary>\n<p>\u0397 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 22:00 \u03ba\u03b1\u03b9 23:30. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac \u03c4\u03b7\u03bd \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b9\u03c2 21:00, \u03ba\u03b1\u03b9 \u03bf \u03b2\u03b1\u03b8\u03cd\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 00:00 \u03ba\u03b1\u03b9 02:00 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83e\ude7a \u03a0\u03bf\u03b9\u03b5\u03c2 \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c1\u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc;<\/strong><\/summary>\n<p>\u0391\u03cb\u03c0\u03bd\u03af\u03b1, \u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7, \u03b5\u03c0\u03bf\u03c7\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ae, \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1, \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5 2, \u03c5\u03c0\u03ad\u03c1\u03c4\u03b1\u03c3\u03b7, \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03b1 \u03c6\u03ac\u03c3\u03b7\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5, jet lag \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b3\u03ba\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83d\udc8a \u039c\u03c0\u03bf\u03c1\u03ce \u03bd\u03b1 \u03c0\u03ac\u03c1\u03c9 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c1\u03c5\u03b8\u03bc\u03af\u03c3\u03c9 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03bc\u03bf\u03c5;<\/strong><\/summary>\n<p>\u039d\u03b1\u03b9, \u03c3\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ad\u03c2 \u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 (0.5\u20133 mg), \u03b3\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1\u03c4\u03c1\u03bf\u03cd. \u0394\u03b5\u03bd \u03b5\u03bd\u03b4\u03b5\u03af\u03ba\u03bd\u03c5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b7. \u0392\u03bf\u03b7\u03b8\u03ac \u03c3\u03b5 jet lag, \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2, \u03ae delayed sleep phase syndrome.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83c\udf0d \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03ce \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03c3\u03b5 \u03bd\u03ad\u03b1 \u03ce\u03c1\u03b1 (jet lag);<\/strong><\/summary>\n<p>\u0388\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c9\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03bd\u03ad\u03b1 \u03b6\u03ce\u03bd\u03b7, \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1, \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 (\u03c0\u03c1\u03bf\u03c3\u03c9\u03c1\u03b9\u03bd\u03ac), \u03ba\u03b1\u03b9 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ce\u03c1\u03b1\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac 1\u20132 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf \u03c4\u03b1\u03be\u03af\u03b4\u03b9 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83d\udc76 \u03a0\u03cc\u03c4\u03b5 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03bf \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c3\u03c4\u03b1 \u03bd\u03b5\u03bf\u03b3\u03bd\u03ac;<\/strong><\/summary>\n<p>\u039f \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c3\u03c4\u03b1 \u03b2\u03c1\u03ad\u03c6\u03b7 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03c3\u03c4\u03b9\u03c2 8\u201312 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7 \u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7. \u0397 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1, \u03b7 \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c6\u03c9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bf \u03cd\u03c0\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ba\u03bf\u03c4\u03ac\u03b4\u03b9 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03b4\u03c1\u03b1\u03af\u03c9\u03c3\u03ae \u03c4\u03bf\u03c5.<\/p>\n<\/details>\n<details>\n<summary><strong>\u2699\ufe0f \u03a0\u03bf\u03b9\u03b1 \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc;<\/strong><\/summary>\n<p>\u03a4\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 <code>CLOCK<\/code>, <code>BMAL1<\/code>, <code>PER1\u20133<\/code>, <code>CRY1\u20132<\/code>. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u00ab\u03c1\u03bf\u03bb\u03bf\u03b3\u03b9\u03b1\u03ba\u03ac \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1\u00bb \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ae 24\u03c9\u03c1\u03b7 \u03ad\u03ba\u03c6\u03c1\u03b1\u03c3\u03b7 \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03b4\u03b9\u03b5\u03c1\u03b3\u03b1\u03c3\u03b9\u03ce\u03bd.<\/p>\n<\/details>\n<details>\n<summary><strong>\ud83d\udcc5 \u03a0\u03cc\u03c3\u03bf\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03b9 \u03bf \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ad\u03c2 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2;<\/strong><\/summary>\n<p>\u039f \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 3\u20135 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03b9 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc 24\u03c9\u03c1\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03cd\u03c0\u03bd\u03bf\u03c5, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ad\u03c3\u03b5\u03b9 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03ba\u03c5\u03bb\u03b9\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2.<\/p>\n<\/details>\n<\/section>\n<section id=\"bibliografia\">\n<h2>\ud83d\udcda \u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1<\/h2>\n<ul>\n<li>Arendt J. Melatonin and human rhythms. Chronobiol Int. 2006;23(1\u20132):21\u201337. <a href=\"https:\/\/doi.org\/10.1080\/07420520500545885\" target=\"_blank\" rel=\"noopener\">DOI link<\/a><\/li>\n<li>Wyse CA, et al. Circadian desynchrony and metabolic dysfunction: Cause or effect? Curr Diab Rep. 2011;11(3):223\u2013231.<\/li>\n<li>Roenneberg T, Merrow M. The circadian clock and human health. Curr Biol. 2016;26(10):R432\u2013R443. <a href=\"https:\/\/doi.org\/10.1016\/j.cub.2016.04.011\" target=\"_blank\" rel=\"noopener\">DOI link<\/a><\/li>\n<li>Wright KP et al. Entrainment of the human circadian clock to the natural light-dark cycle. Curr Biol. 2013;23(16):1554\u20131558.<\/li>\n<li>Boivin DB et al. Nonphotic entrainment of circadian rhythms. Sleep Med Clin. 2007;2(3):361\u2013377.<\/li>\n<li>\u0399\u03bd\u03c3\u03c4\u03b9\u03c4\u03bf\u03cd\u03c4\u03bf Pasteur \u0395\u03bb\u03bb\u03ac\u03b4\u03bf\u03c2 \u2013 \u03a7\u03c1\u03bf\u03bd\u03cc\u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7. \u0394\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf \u03c3\u03c4\u03bf: <a href=\"https:\/\/www.pasteur.gr\/\" target=\"_blank\" rel=\"noopener\">pasteur.gr<\/a><\/li>\n<li>\u0395\u03b8\u03bd\u03b9\u03ba\u03cc\u03c2 \u039f\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03a6\u03b1\u03c1\u03bc\u03ac\u03ba\u03c9\u03bd (\u0395\u039f\u03a6): \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u2013 \u03a6\u03b1\u03c1\u03bc\u03b1\u03ba\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u0395\u03bd\u03b4\u03b5\u03af\u03be\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03a7\u03c1\u03ae\u03c3\u03b7. <a href=\"https:\/\/www.eof.gr\" target=\"_blank\" rel=\"noopener\">eof.gr<\/a><\/li>\n<li>\u0395\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03ae \u0395\u03bd\u03b4\u03bf\u03ba\u03c1\u03b9\u03bd\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u0395\u03c4\u03b1\u03b9\u03c1\u03b5\u03af\u03b1 \u2013 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03bf\u03af \u03a1\u03c5\u03b8\u03bc\u03bf\u03af \u03ba\u03b1\u03b9 \u0392\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03a1\u03bf\u03bb\u03cc\u03b3\u03b9\u03b1. <a href=\"https:\/\/www.endo.gr\" target=\"_blank\" rel=\"noopener\">endo.gr<\/a><\/li>\n<li>Germain A, Kupfer DJ. Circadian rhythm disturbances in depression. Hum Psychopharmacol. 2008;23(7):571\u2013585.<\/li>\n<li>Walker MP. Why We Sleep: Unlocking the Power of Sleep and Dreams. Penguin Books; 2017. (\u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc best seller)<\/li>\n<li>WHO\/IARC Monograph: Night Shift Work and Cancer Risk. <a href=\"https:\/\/publications.iarc.fr\" target=\"_blank\" rel=\"noopener\">iarc.fr<\/a><\/li>\n<li>Hastings MH et al. The Mammalian Circadian Timing System: Organization and Coordination of Central and Peripheral Clocks. Annu Rev Physiol. 2003;65:489\u2013526.<\/li>\n<li>Bromundt V. Light and Chronobiology: Clinical Implications. Dialogues Clin Neurosci. 2020;22(4):475\u2013483.<\/li>\n<\/ul>\n<\/section>\n<p>&nbsp;<\/p>\n<section id=\"bibliografia\">\n<h2 data-start=\"2263\" data-end=\"2436\" data-rm-block-id=\"block-435\"><a href=\"https:\/\/mikrobiologikolamia.gr\/staging\/katalogos-eksetaseon\/\"><strong>\u03a0\u0391\u03a4\u0397\u03a3\u03a4\u0395 \u0395\u0394\u03a9 \u0393\u0399\u0391 \u03a4\u039f\u039d \u03a0\u039b\u0397\u03a1\u0397 \u039a\u0391\u03a4\u0391\u039b\u039f\u0393\u039f \u0395\u039e\u0395\u03a4\u0391\u03a3\u0395\u03a9\u039d \u039c\u0391\u03a3 \u039a\u0391\u0399 \u0396\u0397\u03a4\u0397\u03a3\u03a4\u0395 \u039c\u0391\u03a3 \u0391\u03a5\u03a4\u039f \u03a0\u039f\u03a5 \u03a3\u0391\u03a3 \u0395\u039d\u0394\u0399\u0391\u03a6\u0395\u03a1\u0395\u0399 !!<\/strong><\/a><\/h2>\n<h2 data-rm-block-id=\"block-436\"><a href=\"https:\/\/mikrobiologikolamia.gr\/staging\/katalogos-eksetaseon\/\">https:\/\/mikrobiologikolamia.gr\/staging\/katalogos-eksetaseon\/<\/a><\/h2>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udcd6 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03cc\u03bc\u03b5\u03bd\u03b1 \ud83e\udde0 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2; \ud83e\uddec \u03a0\u03ce\u03c2 \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf \u0392\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03a1\u03bf\u03bb\u03cc\u03b9 \ud83e\uddea \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \ud83c\udf19 \u038e\u03c0\u03bd\u03bf\u03c2, \u03a6\u03c9\u03c2 \u03ba\u03b1\u03b9 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u2600\ufe0f \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03a0\u03c1\u03c9\u03b9\u03bd\u03ae \u0395\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7 \u26a0\ufe0f \u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd \ud83d\udcc9 \u0395\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03a5\u03b3\u03b5\u03af\u03b1 \u2705 \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03a1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03bf\u03cd \u2753 \u03a3\u03c5\u03c7\u03bd\u03ad\u03c2 \u0395\u03c1\u03c9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 (FAQ) \ud83d\udcda \u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1 \ud83e\uddec \u03a0\u03ce\u03c2 \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf \u0392\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4546,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2539],"tags":[1254,1249,1246,58,1208,1250,1243,1247,1251,427,1242,859,436,1244,1255,64,63,1106,1245,437,1252,1248,1253],"class_list":["post-4539","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-odigoi-asthenon","tag-cbt-i","tag-jet-lag","tag-scn","tag-tsh","tag-afxitiki-ormoni","tag-vardies","tag-viologiko-roloi","tag-diataraches-ypnou","tag-diatrofi-kai-ypnos","tag-endokrinologia","tag-kirkadios-rythmos","tag-kortizoli","tag-leptini","tag-melatonini","tag-melatonini-sybliroma","tag-metavolismos","tag-ormones","tag-stres","tag-ypnos","tag-ypothalamos","tag-fos-kai-ygeia","tag-chronoviologia","tag-psychiki-ygeia"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/posts\/4539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/comments?post=4539"}],"version-history":[{"count":5,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/posts\/4539\/revisions"}],"predecessor-version":[{"id":4551,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/posts\/4539\/revisions\/4551"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/media\/4546"}],"wp:attachment":[{"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/media?parent=4539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/categories?post=4539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mikrobiologikolamia.gr\/staging\/wp-json\/wp\/v2\/tags?post=4539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}