Create: 2025-04-06 Update: 2025-07-07 14:49:33

أقوى سبع خطوات لتعديل موعد النوم مع اقتراب دوام المدارس.

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التدرج في التغيير: قدّم موعد نومك واستيقاظك بـ 15-30 دقيقة يومياً.

الالتزام بجدول ثابت: نم واستيقظ في نفس الوقت يومياً.

التعرض للضوء الطبيعي صباحاً: يساعد في ضبط ساعتك البيولوجية.

تجنب الشاشات قبل النوم: قلل التعرض للضوء الأزرق قبل النوم بساعة.

تقليل الكافيين والمنبهات مساءً: تجنبها قبل النوم بـ 6 ساعات.

اتباع روتين مريح: مثل القراءة أو الاستحمام بماء دافئ.

تهيئة بيئة النوم: اجعل غرفتك مظلمة، هادئة، ومريحة.

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Bitcoin is built on a distributed digital record called a blockchain. As the name implies, blockchain is a linked body of data, made up of units called blocks that contain information about each and every transaction, including date and time, total value, buyer and seller, and a unique identifying code for each exchange. Entries are strung together in chronological order, creating a digital chain of blocks. “Once a block is added to the blockchain, it becomes accessible to anyone who wishes to view it, acting as a public ledger of cryptocurrency transactions,” says Stacey Harris, consultant for Pelicoin, a network of cryptocurrency ATMs. Blockchain is decentralized, which means it’s not controlled by any one organization. “It’s like a Google Doc that anyone can work on,” says Buchi Okoro, CEO and co-founder of African cryptocurrency exchange Quidax. “Nobody owns it, but anyone who has a link can contribute to it. And as different people update it, your copy also gets updated.”

أقوى سبع خطوات لتعديل موعد النوم مع اقتراب دوام المدارس.

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