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&#8220;\u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2&#8221; \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bf \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03b3\u03c1\u03ac\u03c6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03cd\u03c0\u03b1\u03c1\u03be\u03b7 \u03c0\u03b7\u03b3\u03ce\u03bd \u03c6\u03c9\u03c4\u03cc\u03c2 \u03c9\u03c2 &#8220;\u03b7\u03bc\u0384\u03b5\u03c1\u03b1&#8221;.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u03a4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5:<\/h3>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf 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(\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5) \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c5\u03b1\u03af\u03c3\u03b8\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc. \u03a3\u03b5 \u03bc\u03af\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03b3\u03b9\u03bd\u03b5 1 \u03ce\u03c1\u03b1 \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03c6\u03c9\u03c2 \u03c0\u03bf\u03c5 \u03b9\u03c3\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03b5\u03af \u03bc\u03b5 5 \u03ba\u03b5\u03c1\u03b9\u03ac (50 lux), \u03bc\u03b5\u03af\u03c9\u03c3\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 (\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5) \u03ba\u03b1\u03c4\u03ac 85% (Hartstein et al., 2022)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0397 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b7 \u03b7\u03bc\u03ad\u03c1\u03b1:<\/h3>\n\n\n\n<p>\u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u039a\u03bf\u03b9\u03bc\u03ae\u03b8\u03b7\u03ba\u03b5 \u03c4\u03bf \u03c0\u03b1\u03b9\u03b4\u03af \u03c4\u03bf \u03bc\u03b5\u03c3\u03b7\u03bc\u03ad\u03c1\u03b9; \u0395\u03af\u03c7\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u039c\u03ad\u03c3\u03bf\u03b9 \u038c\u03c1\u03bf\u03b9 \u038f\u03c1\u03b1\u03c2 \u038e\u03c0\u03bd\u03bf\u03c5 \u0394\u03b9\u03b1\u03c0\u03bf\u03bb\u03b9\u03c4\u03b9\u03c3\u03bc\u03b9\u03ba\u03ac<\/h2>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03ad\u03c3\u03bf\u03c5\u03c2 \u03cc\u03c1\u03bf\u03c5\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b1\u03bd\u03ac \u03c7\u03ce\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bb\u03af\u03c3\u03c4\u03b1 \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03b3\u03b9\u03bd\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf The Children&#8217;s Hospital of Philadelphia \u03bc\u03b5 \u03b4\u03b5\u03af\u03b3\u03bc\u03b1 29.287 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03b1\u03c0\u03cc 17 \u03c7\u03ce\u03c1\u03b5\u03c2 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1\u03c2 0-36 \u03bc\u03b7\u03bd\u03ce\u03bd (Mindell et al., 2010; van Litsenburg et al., 2010). \u0398\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c9\u03c1\u03ce\u03bd \u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u0384\u03c7\u03c9\u03c1\u03b5\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c3\u03c4\u03b9\u03c2 7:30 \u03bc.\u03bc. \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03bd\u03bf\u03c5\u03bd \u03c9\u03c2 \u03c4\u03b9\u03c2 10:00 \u03bc.\u03bc. (\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03c3\u03be\u03cd \u03c4\u03c9\u03bd \u03c9\u03c1\u03ce\u03bd \u03ba\u03b1\u03c4\u03ac\u03ba\u03bb\u03b9\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 3 \u03ce\u03c1\u03b5\u03c2!)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0391\u03c5\u03c3\u03c4\u03c1\u03b1\u03bb\u03af\u03b1: 7:43 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u039a\u03b1\u03bd\u03b1\u03b4\u03ac\u03c2: 8:44 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u039a\u03af\u03bd\u03b1: 8:57 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u0399\u03bd\u03b4\u03bf\u03bd\u03b7\u03c3\u03af\u03b1: 8:27 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u0399\u03b1\u03c0\u03c9\u03bd\u03af\u03b1: 9:17 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u039d\u03cc\u03c4\u03b9\u03b1 \u039a\u03bf\u03c1\u03ad\u03b1: 10:06 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u039d\u03ad\u03b1 \u0396\u03b7\u03bb\u03b1\u03bd\u03b4\u03af\u03b1: 7:28 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u03a6\u03b9\u03bb\u03b9\u03c0\u03c0\u03af\u03bd\u03b5\u03c2: 8:51 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u03a3\u03b9\u03b3\u03ba\u03b1\u03c0\u03bf\u03cd\u03c1\u03b7: 9:38 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u039f\u03bb\u03bb\u03b1\u03bd\u03b4\u03af\u03b1: 8:00 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u0397\u03a0\u0391: 8:52 \u03bc.\u03bc.<\/li>\n\n\n\n<li>\u0392\u03b9\u03b5\u03c4\u03bd\u03ac\u03bc: 9:44 \u03bc.\u03bc.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" data-src=\"https:\/\/aspakandyli.com\/staging\/wp-content\/uploads\/2024\/07\/\u03c4\u03b9-\u03ce\u03c1\u03b1-\u03bd\u03b1-\u03b2\u03ac\u03bb\u03c9-\u03b3\u03b9\u03b1-\u03cd\u03c0\u03bd\u03bf-\u03c4\u03bf-\u03c0\u03b1\u03b9\u03b4\u03af.jpg\" alt=\"\" class=\"wp-image-6175 lazyload\" style=\"width:396px;height:auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a4\u03b9 \u03ce\u03c1\u03b1 \u03c0\u03ac\u03bd\u03b5 \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03c3\u03c4\u03b7\u03bd \u0395\u03bb\u03bb\u03ac\u03b4\u03b1;<\/h3>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u0395\u03bb\u03bb\u03ac\u03b4\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bb\u03af\u03b3\u03b5\u03c2 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ac \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac. \u039e\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03cc\u03bc\u03c9\u03c2 \u03c0\u03c9\u03c2 \u03bf\u03b9 \u03c7\u03ce\u03c1\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b7 \u0399\u03c4\u03b1\u03bb\u03af\u03b1, \u03b7 \u0399\u03c3\u03c0\u03b1\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u0395\u03bb\u03bb\u03ac\u03b4\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03c9\u03c1\u03ac\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03bf\u03bc\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. \u03a4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c3\u03af\u03b5\u03c5\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b9\u03c4\u03b1\u03bb\u03b9\u03ba\u03cc \u03c0\u03b1\u03b9\u03b4\u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03cc \u03c0\u03bb\u03b7\u03b8\u03c5\u03c3\u03bc\u03cc \u03bc\u03b5 18551 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c9\u03c2 \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03b9\u03c2 10:00 (Bacaro et al., 2021). \u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u0399\u03c3\u03c0\u03b1\u03bd\u03af\u03b1 \u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9\u03c2 9:30, \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c3\u03b5 1,404 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac (Cassanello et al., 2021). \u03a3\u03c4\u03b7\u03bd \u0395\u03bb\u03bb\u03ac\u03b4\u03b1, \u03bc\u03b9\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u0391\u03bb\u03b5\u03be\u03b1\u03bd\u03b4\u03c1\u03bf\u03cd\u03c0\u03bf\u03bb\u03b7 \u03bc\u03b5 449 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03ad\u03b4\u03b5\u03b9\u03c7\u03bd\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b9\u03c2 10:00 (Nena et al. 2020), \u03b5\u03bd\u03ce \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03b1\u03c0\u03cc \u0398\u03b5\u03c3\u03c3\u03b1\u03bb\u03bf\u03bd\u03af\u03ba\u03b7 \u03bc\u03b5 \u03bc\u03cc\u03bd\u03bf 54 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03ad\u03b4\u03b5\u03b9\u03c7\u03bd\u03b5 \u03c4\u03b9\u03c2 9:30 (Papadopoulou et al, 2024).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u03a4\u03b9 \u03ce\u03c1\u03b1 \u03bd\u03b1 \u03b2\u03ac\u03b6\u03c9 \u03c4\u03bf \u03c0\u03b1\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac;<\/h2>\n\n\n\n<p>\u0388\u03c7\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03af\u03c8\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03ce\u03c1\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 3 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03ce\u03c1\u03b1 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03bf\u03cd \u03cd\u03c0\u03bd\u03bf\u03c5<\/h3>\n\n\n\n<p><strong>\u0397\u03bb\u03b9\u03ba\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd<\/strong>: \u03a4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03ce\u03c4\u03bf\u03c5\u03c2 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03c4\u03b1 \u03b2\u03c1\u03ad\u03c6\u03b7 \u03c3\u03c5\u03c7\u03bd\u03ac \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf\u03c5\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 (4-6 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1). \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf, \u03b7 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac\u03ba\u03bb\u03b9\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03ac, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bf\u03b9 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03ac\u03bd\u03b5 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03af\u03b4\u03b9\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf \u03c9\u03c2 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bc\u03c8\u03c1\u03cc \u03c4\u03bf\u03c5\u03c2. \u039a\u03b1\u03b8\u03ce\u03c2; \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5\u03c2, \u03b1\u03c1\u03c7\u03af\u03b6\u03bf\u03c5\u03bd \u03bd\u03b1 \u03ba\u03bf\u03b9\u03bc\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf\u03b9 \u03cd\u03c0\u03bd\u03bf\u03b9, \u03b7 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03bd\u03c9\u03c1\u03af\u03c4\u03b5\u03c1\u03b1.<\/p>\n\n\n\n<p><strong>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc \u03be\u03cd\u03c0\u03bd\u03b7\u03bc\u03b1<\/strong>: \u0397 \u03ce\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03c5\u03c0\u03bd\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c0\u03b1\u03b9\u03b4\u03af \u03c4\u03bf \u03c0\u03c1\u03c9\u03af \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03bd \u03c4\u03bf \u03c0\u03b1\u03b9\u03b4\u03af \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03be\u03c5\u03c0\u03bd\u03ae\u03c3\u03b5\u03b9 \u03bd\u03c9\u03c1\u03af\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03bf \u03ae \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03cd\u03c0\u03bd\u03bf \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2, \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03c0\u03c1\u03bf\u03c3\u03c7\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 10-12 \u03ce\u03c1\u03b5\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c4\u03bf \u03b5\u03b9\u03ba\u03bf\u03c3\u03b9\u03c4\u03b5\u03c4\u03c1\u03ac\u03c9\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b4\u03b5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u0384\u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bd\u03ac\u03ba\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03ad\u03c1\u03b8\u03b5\u03b9 \u03bd\u03c9\u03c1\u03af\u03c4\u03b5\u03c1\u03b1.<\/p>\n\n\n\n<p><strong>\u0397 \u03ce\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b7\u03bb\u03af\u03bf\u03c5<\/strong>: \u0397 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c6\u03c9\u03c2. \u03a3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03bd \u0399\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u039c\u03b5\u03c3\u03cc\u03b3\u03b5\u03b9\u03bf\u03c2, \u03bf\u03b9 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bd\u03cd\u03c7\u03c4\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2. \u0391\u03bd \u03b4\u03b5\u03bd \u03c5\u03c0\u03ae\u03c1\u03c7\u03b5 \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2, \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1-2 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7 \u03b4\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b7\u03bb\u03af\u03bf\u03c5. \u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c9\u03c2 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03ce\u03c1\u03b1\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c3\u03ba\u03bf\u03c4\u03ac\u03b4\u03b9 \u03c9\u03c2 \u03c3\u03ae\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf. \u0391\u03bd \u03b6\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c7\u03ce\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b7\u03bb\u03b9\u03bf\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b7\u03bb\u03b9\u03bf\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03bf \u03ba\u03b1\u03bb\u03bf\u03ba\u03b1\u03af\u03c1\u03b9 (\u03cc\u03c0\u03c9\u03c2 \u03b7 \u039f\u03bb\u03bb\u03b1\u03bd\u03b4\u03af\u03b1), \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bc\u03b5 \u03c4\u03b5\u03c7\u03bd\u03b7\u03c4\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf (\u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c3\u03c5\u03c3\u03ba\u03cc\u03c4\u03b9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03c7\u03bd\u03b7\u03c4\u03bf\u03cd \u03c6\u03c9\u03c4\u03cc\u03c2).<\/p>\n\n\n\n<p>\u039d\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5, \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03af\u03b1 \u03b5\u03bd\u03b9\u03b1\u03af\u03b1 \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b5 \u03cc\u03bb\u03bf\u03c5\u03c2. \u0397 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ce\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03b1\u03b9\u03b4\u03af \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03ac\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ce\u03bd \u03bc\u03bf\u03c4\u03af\u03b2\u03c9\u03bd \u03cd\u03c0\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5, \u03c4\u03b7\u03c2 \u03ba\u03bf\u03c5\u03bb\u03c4\u03bf\u03cd\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03bb\u03b9\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9, \u03c4\u03b7\u03c2 \u03b3\u03b5\u03c9\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03ae\u03c2 \u03b8\u03ad\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c7\u03ce\u03c1\u03b1\u03c2 \u03c4\u03bf\u03c5, \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ce\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03b1\u03c2. \u039c\u03b5 \u03c4\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c0\u03bf\u03cd\u03c2 \u03b1\u03bb\u03bb\u03ac \u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03b7\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0391\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2;<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\" style=\"font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.156), 16px);\">\n<div class=\"wp-block-column is-layout-constrained wp-block-column-is-layout-constrained\">\n<h3 class=\"wp-block-heading has-text-align-center\">\u039c\u03ac\u03b8\u03b7\u03bc\u03b1 \u038e\u03c0\u03bd\u03bf\u03c5 \u03b3\u03b9\u03b1 \u039c\u03c9\u03c1\u03ac 0-12 \u03bc\u03b7\u03bd\u03ce\u03bd<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-src=\"https:\/\/aspakandyli.com\/staging\/wp-content\/uploads\/2025\/02\/mathima_ypnou-1-683x1024.jpg\" alt=\"\" class=\"wp-image-7237 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;\" \/><\/figure>\n\n\n\n<p><strong>\u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1\u00a0<\/strong>\u03bc\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03c0\u03bf\u03c5 \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03b5\u03b9\u00a0<strong>\u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c1\u03c9\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1<\/strong>\u00a0(\u03ba\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1) \u03c0\u03bf\u03c5 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\u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" data-src=\"https:\/\/aspakandyli.com\/staging\/wp-content\/uploads\/2024\/06\/pexels-william-fortunato-6393342-1.jpg\" alt=\"\" class=\"wp-image-5719 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<p>O \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b5\u03bd\u03ac \u03c3\u03c5\u03bd\u03b4\u03b5\u03b4\u03b5\u03bc\u03ad\u03bd\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b7\u03bc\u03b5\u03c1\u03af\u03b1 \u03cc\u03bb\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03b1\u03c2. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03b9\u03ba\u03c4\u03b9\u03ba\u03bf\u03cd \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2. \u039c\u03b1\u03b6\u03af \u03b8\u03b1 \u03b2\u03c1\u03bf\u03cd\u03bc\u03b5 <strong>\u03ae\u03c0\u03b9\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 <\/strong>\u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03b9\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 <strong>\u03bd\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2 \u03ae\u03c1\u03b5\u03bc\u03b5\u03c2 \u03bd\u03cd\u03c7\u03c4\u03b5\u03c2<\/strong>, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b1\u03c0\u03bb\u03bf\u03cd\u03c3\u03c4\u03b5\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03c4\u03b7.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/tidycal.com\/aspakandyli\">\u039a\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03c1\u03b1\u03bd\u03c4\u03b5\u03b2\u03bf\u03cd<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-center\">\u0398\u03ad\u03bb\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9\u03c2 \u03c3\u03cd\u03bc\u03b2\u03bf\u03c5\u03bb\u03bf\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5;<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-src=\"https:\/\/aspakandyli.com\/staging\/wp-content\/uploads\/2025\/02\/programma_spoudon_IPHI-683x1024.jpg\" alt=\"\" class=\"wp-image-7253 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;\" \/><\/figure>\n\n\n\n<p>\u03a4\u03bf 2025 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b7 <strong>\u03c0\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c3\u03c5\u03bc\u03b2\u03bf\u03cd\u03bb\u03c9\u03bd \u03cd\u03c0\u03bd\u03bf\u03c5<\/strong> \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bf\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b1\u03c0\u03cc \u03c4\u03bf International Parenting and Health Institute. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03ae \u03ba\u03bf\u03c5\u03bb\u03c4\u03bf\u03cd\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b4\u03ac\u03c3\u03ba\u03b5\u03b9 \u03b7 \u0386\u03c3\u03c0\u03b1 \u039a\u03b1\u03bd\u03b4\u03cd\u03bb\u03b7.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/parentinghealthinstitute.com\/holistic-pregnancy-child-sleep-consultant-certification-greek\/\" style=\"border-style:none;border-width:0px\">\u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u03a0\u03b7\u03b3\u03ad\u03c2<\/h2>\n\n\n\n<p><em>\u03a0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b3\u03bf\u03bd\u03b5\u03ca\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03bf \u03b4\u03b9\u03b1\u03b4\u03af\u03ba\u03c4\u03c5\u03bf \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03c5\u03bd \u03bc\u0384\u03c5\u03b8\u03bf\u03c5\u03c2 \u03ae \u03c8\u03b5\u03c5\u03b4\u03bf\u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1. \u03a3\u03c4\u03b1 \u03ac\u03c1\u03b8\u03c1\u03b1 \u03bc\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c5\u03bb\u03b9\u03ba\u03cc \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03c9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03b5 \u03b2\u03bf\u03ae\u03b8\u03b7\u03c3\u03b1\u03bd \u03bd\u03b1 \u03b3\u03c1\u03ac\u03c8\u03c9 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03ba\u03b1\u03b9 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5.<\/em><\/p>\n\n\n\n<p>Hartstein, L. E., Behn, C. D., Akacem, L. D., Stack, N., Wright, K. P., Jr, &amp; LeBourgeois, M. K. (2022). High sensitivity of melatonin suppression response to evening light in preschool-aged children.&nbsp;<em>Journal of pineal research<\/em>,&nbsp;<em>72<\/em>(2), e12780. https:\/\/doi.org\/10.1111\/jpi.12780<\/p>\n\n\n\n<p>Mindell, J. A., Sadeh, A., Wiegand, B., How, T. H., &amp; Goh, D. Y. (2010). Cross-cultural differences in infant and toddler sleep.&nbsp;<em>Sleep medicine<\/em>,&nbsp;<em>11<\/em>(3), 274\u2013280. https:\/\/doi.org\/10.1016\/j.sleep.2009.04.012<\/p>\n\n\n\n<p>van Litsenburg, R. R., Waumans, R. C., van den Berg, G., &amp; Gemke, R. J. (2010). Sleep habits and sleep disturbances in Dutch children: a population-based study.&nbsp;<em>European journal of pediatrics<\/em>,&nbsp;<em>169<\/em>(8), 1009\u20131015. https:\/\/doi.org\/10.1007\/s00431-010-1169-8<\/p>\n\n\n\n<p>Bacaro, V., Gavriloff, D., Lombardo, C., &amp; Baglioni, C. (2021). Sleep Characteristics in the Italian Pediatric Population: A Systematic Review.&nbsp;<em>Clinical neuropsychiatry<\/em>,&nbsp;<em>18<\/em>(3), 119\u2013136. https:\/\/doi.org\/10.36131\/cnfioritieditore20210302<\/p>\n\n\n\n<p>Cassanello, P., Ruiz-Botia, I., D\u00edez-Izquierdo, A., Cartany\u00e0-Hueso, \u00c0., Mart\u00ednez-Sanchez, J. M., &amp; Balaguer, A. (2021). How do infants and toddlers sleep in Spain? A cross-sectional study.&nbsp;<em>European journal of pediatrics<\/em>,&nbsp;<em>180<\/em>(3), 775\u2013782. https:\/\/doi.org\/10.1007\/s00431-020-03786-2<\/p>\n\n\n\n<p>Nena, E., Cassimos, D., Kaditis, A., Kourantzi, M., Trakada, G., Economou, N. T., Nikolaidis, P. T., Rosemann, T., Knechtle, B., Steiropoulos, P., &amp; Tsalkidis, A. (2020). Predictors of Sleep Duration and Sleep Disturbance in Children of a Culturally Diverse Region in North-Eastern Greece.&nbsp;<em>Frontiers in pediatrics<\/em>,&nbsp;<em>8<\/em>, 23. https:\/\/doi.org\/10.3389\/fped.2020.00023<\/p>\n\n\n\n<p>Papadopoulou Marina , Sandalidou Maria , Kamarligkos Ioannis , Kitsakis Nikolaos , Milonaki Maria-Aggeliki , Zografou Frideriki , Kitsaras George. (2024). Bedtime routines in Greek families: characteristics, barriers, and facilitators for establishing and maintaining optimal routines. Frontiers in Sleep 3. https:\/\/doi.org\/10.3389\/frsle.2024.1339561<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03cc\u03bd\u03c4\u03c9\u03c2 \u03b7 7-8 \u03ce\u03c1\u03b1 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03bf\u03cd \u03cd\u03c0\u03bd\u03bf\u03c5 &#8220;\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae&#8221; \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac; \u03a4\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03ce\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03ad\u03bd\u03b1 \u03bd\u03bf\u03cd\u03bc\u03b5\u03c1\u03bf.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[554],"tags":[],"class_list":["post-5975","post","type-post","status-publish","format-standard","hentry","category-554"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/posts\/5975","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/comments?post=5975"}],"version-history":[{"count":1,"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/posts\/5975\/revisions"}],"predecessor-version":[{"id":9384,"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/posts\/5975\/revisions\/9384"}],"wp:attachment":[{"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/media?parent=5975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/categories?post=5975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aspakandyli.com\/staging\/wp-json\/wp\/v2\/tags?post=5975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}