{"id":2196,"date":"2025-09-01T04:11:51","date_gmt":"2025-09-01T04:11:51","guid":{"rendered":"https:\/\/lieuphapyhoctaitao.com\/?p=2196"},"modified":"2025-09-18T15:18:18","modified_gmt":"2025-09-18T15:18:18","slug":"%f0%9f%8e%af%f0%9f%8e%af%f0%9f%8e%afgiac-ngu-lieu-thuoc-keo-dai-tuoi-tho","status":"publish","type":"post","link":"https:\/\/lieuphapyhoctaitao.com\/?p=2196","title":{"rendered":"\ud83c\udfaf\ud83c\udfaf\ud83c\udfafGi\u1ea5c Ng\u1ee7 \u2013 Li\u1ec1u Thu\u1ed1c K\u00e9o D\u00e0i Tu\u1ed5i Th\u1ecd"},"content":{"rendered":"<h2 style=\"text-align: justify;\" data-start=\"307\" data-end=\"324\"><span class=\"ez-toc-section\" id=\"Gioi_thieu\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"310\" data-end=\"324\">Gi\u1edbi thi\u1ec7u<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u00d4\u0323I DUNG:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Gioi_thieu\" >Gi\u1edbi thi\u1ec7u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Giac_ngu_la_gi\" >Gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Tac_dong_cua_giac_ngu_den_suc_khoe_va_tuoi_tho\" >T\u00e1c \u0111\u1ed9ng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 tu\u1ed5i th\u1ecd<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#1_Nao_bo_va_tri_nho\" >1. N\u00e3o b\u1ed9 v\u00e0 tr\u00ed nh\u1edb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#2_Tim_mach\" >2. Tim m\u1ea1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#3_Mien_dich\" >3. Mi\u1ec5n d\u1ecbch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#4_Chuyen_hoa_va_can_nang\" >4. Chuy\u1ec3n h\u00f3a v\u00e0 c\u00e2n n\u1eb7ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#5_Tuoi_tho\" >5. Tu\u1ed5i th\u1ecd<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Cac_van_de_thuong_gap_lien_quan_den_giac_ngu\" >C\u00e1c v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Cach_cai_thien_chat_luong_giac_ngu\" >C\u00e1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Loi_ich_va_thach_thuc\" >L\u1ee3i \u00edch v\u00e0 th\u00e1ch th\u1ee9c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Loi_ich\" >L\u1ee3i \u00edch:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Thach_thuc\" >Th\u00e1ch th\u1ee9c:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Tuong_lai_cua_giac_ngu_trong_cham_soc_suc_khoe\" >T\u01b0\u01a1ng lai c\u1ee7a gi\u1ea5c ng\u1ee7 trong ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/lieuphapyhoctaitao.com\/?p=2196\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><\/ul><\/nav><\/div>\n\n<p style=\"text-align: justify;\" data-start=\"326\" data-end=\"710\">Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 thi\u1ebft y\u1ebfu c\u1ee7a s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi, nh\u01b0ng l\u1ea1i th\u01b0\u1eddng b\u1ecb xem nh\u1eb9 trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i. Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 g\u00e2y m\u1ec7t m\u1ecfi, gi\u1ea3m n\u0103ng su\u1ea5t lao \u0111\u1ed9ng m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng s\u00e2u s\u1eafc \u0111\u1ebfn tim m\u1ea1ch, n\u00e3o b\u1ed9 v\u00e0 tu\u1ed5i th\u1ecd. C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y: <strong data-start=\"598\" data-end=\"709\">gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng c\u00f3 th\u1ec3 l\u00e0 \u201cli\u1ec1u thu\u1ed1c t\u1ef1 nhi\u00ean\u201d gi\u00fap k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd v\u00e0 ph\u00f2ng ng\u1eeba nhi\u1ec1u b\u1ec7nh m\u1ea1n t\u00ednh<\/strong>.<\/p>\n<hr data-start=\"712\" data-end=\"715\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"717\" data-end=\"739\"><span class=\"ez-toc-section\" id=\"Giac_ngu_la_gi\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"720\" data-end=\"739\">Gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\" data-start=\"741\" data-end=\"844\">Gi\u1ea5c ng\u1ee7 l\u00e0 tr\u1ea1ng th\u00e1i sinh l\u00fd t\u1ef1 nhi\u00ean, trong \u0111\u00f3 c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o.<\/p>\n<p style=\"text-align: justify;\" data-start=\"846\" data-end=\"879\">Gi\u1ea5c ng\u1ee7 g\u1ed3m hai giai \u0111o\u1ea1n ch\u00ednh:<\/p>\n<ul style=\"text-align: justify;\" data-start=\"881\" data-end=\"1059\">\n<li data-start=\"881\" data-end=\"955\">\n<p data-start=\"883\" data-end=\"955\"><strong data-start=\"883\" data-end=\"921\">Gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement):<\/strong> Li\u00ean quan \u0111\u1ebfn gi\u1ea5c m\u01a1 v\u00e0 tr\u00ed nh\u1edb.<\/p>\n<\/li>\n<li data-start=\"956\" data-end=\"1059\">\n<p data-start=\"958\" data-end=\"1059\"><strong data-start=\"958\" data-end=\"979\">Gi\u1ea5c ng\u1ee7 Non-REM:<\/strong> Gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t, s\u1ea3n xu\u1ea5t hormone t\u0103ng tr\u01b0\u1edfng v\u00e0 s\u1eeda ch\u1eefa t\u1ebf b\u00e0o.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\" data-start=\"1061\" data-end=\"1194\">Trong su\u1ed1t qu\u00e1 tr\u00ecnh ng\u1ee7, c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 ngh\u1ec9 ng\u01a1i m\u00e0 c\u00f2n th\u1ef1c hi\u1ec7n h\u00e0ng lo\u1ea1t ch\u1ee9c n\u0103ng quan tr\u1ecdng gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/p>\n<hr data-start=\"1196\" data-end=\"1199\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"1201\" data-end=\"1254\"><span class=\"ez-toc-section\" id=\"Tac_dong_cua_giac_ngu_den_suc_khoe_va_tuoi_tho\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"1204\" data-end=\"1254\">T\u00e1c \u0111\u1ed9ng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 tu\u1ed5i th\u1ecd<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: justify;\" data-start=\"1256\" data-end=\"1284\"><span class=\"ez-toc-section\" id=\"1_Nao_bo_va_tri_nho\"><\/span><span style=\"font-family: 'times new roman', times, serif;\">1. <strong data-start=\"1263\" data-end=\"1284\">N\u00e3o b\u1ed9 v\u00e0 tr\u00ed nh\u1edb<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\" data-start=\"1286\" data-end=\"1446\">Khi ng\u1ee7, n\u00e3o b\u1ed9 x\u1eed l\u00fd v\u00e0 l\u01b0u tr\u1eef th\u00f4ng tin, lo\u1ea1i b\u1ecf \u0111\u1ed9c t\u1ed1 t\u00edch t\u1ee5 trong ng\u00e0y. Ng\u1ee7 \u0111\u1ee7 gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung, h\u1ecdc t\u1eadp v\u00e0 gi\u1ea3m nguy c\u01a1 sa s\u00fat tr\u00ed tu\u1ec7.<\/p>\n<h3 style=\"text-align: justify;\" data-start=\"1448\" data-end=\"1467\"><span class=\"ez-toc-section\" id=\"2_Tim_mach\"><\/span><span style=\"font-family: 'times new roman', times, serif;\">2. <strong data-start=\"1455\" data-end=\"1467\">Tim m\u1ea1ch<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\" data-start=\"1469\" data-end=\"1612\">Ng\u1ee7 \u0111\u1ee7 v\u00e0 \u0111\u00fang gi\u1edd gi\u00fap \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, \u1ed5n \u0111\u1ecbnh nh\u1ecbp tim v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch nh\u01b0 \u0111\u1ed9t qu\u1ef5, cao huy\u1ebft \u00e1p v\u00e0 nh\u1ed3i m\u00e1u c\u01a1 tim.<\/p>\n<h3 style=\"text-align: justify;\" data-start=\"1614\" data-end=\"1634\"><span class=\"ez-toc-section\" id=\"3_Mien_dich\"><\/span><span style=\"font-family: 'times new roman', times, serif;\">3. <strong data-start=\"1621\" data-end=\"1634\">Mi\u1ec5n d\u1ecbch<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\" data-start=\"1636\" data-end=\"1789\">Thi\u1ebfu ng\u1ee7 l\u00e0m suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 m\u1eafc c\u00e1c b\u1ec7nh nhi\u1ec5m tr\u00f9ng. Trong khi \u0111\u00f3, ng\u1ee7 \u0111\u1ee7 gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i virus v\u00e0 vi khu\u1ea9n.<\/p>\n<h3 style=\"text-align: justify;\" data-start=\"1791\" data-end=\"1824\"><span class=\"ez-toc-section\" id=\"4_Chuyen_hoa_va_can_nang\"><\/span><strong><span style=\"font-family: 'times new roman', times, serif;\">4. Chuy\u1ec3n h\u00f3a v\u00e0 c\u00e2n n\u1eb7ng<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\" data-start=\"1826\" data-end=\"1960\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 l\u00e0m m\u1ea5t c\u00e2n b\u1eb1ng hormone ki\u1ec3m so\u00e1t \u0111\u00f3i v\u00e0 no (ghrelin v\u00e0 leptin), g\u00e2y t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 t\u0103ng nguy c\u01a1 b\u00e9o ph\u00ec.<\/p>\n<h3 style=\"text-align: justify;\" data-start=\"1962\" data-end=\"1981\"><span class=\"ez-toc-section\" id=\"5_Tuoi_tho\"><\/span><strong><span style=\"font-family: 'times new roman', times, serif;\">5. Tu\u1ed5i th\u1ecd<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\" data-start=\"1983\" data-end=\"2157\">Nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng ng\u01b0\u1eddi duy tr\u00ec gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng c\u00f3 t\u1ef7 l\u1ec7 t\u1eed vong s\u1edbm th\u1ea5p h\u01a1n \u0111\u00e1ng k\u1ec3. Ng\u1ee7 \u0111\u1ee7 gi\u00fap l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a v\u00e0 b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng.<\/p>\n<hr data-start=\"2159\" data-end=\"2162\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"2164\" data-end=\"2215\"><span class=\"ez-toc-section\" id=\"Cac_van_de_thuong_gap_lien_quan_den_giac_ngu\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"2167\" data-end=\"2215\">C\u00e1c v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul style=\"text-align: justify;\" data-start=\"2217\" data-end=\"2589\">\n<li data-start=\"2217\" data-end=\"2296\">\n<p data-start=\"2219\" data-end=\"2296\"><strong data-start=\"2219\" data-end=\"2240\">M\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh:<\/strong> G\u1eb7p kh\u00f3 kh\u0103n khi \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c d\u1ec5 t\u1ec9nh gi\u1eefa \u0111\u00eam.<\/p>\n<\/li>\n<li data-start=\"2297\" data-end=\"2384\">\n<p data-start=\"2299\" data-end=\"2384\"><strong data-start=\"2299\" data-end=\"2321\">Ng\u01b0ng th\u1edf khi ng\u1ee7:<\/strong> G\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7, gi\u1ea3m oxy m\u00e1u v\u00e0 t\u0103ng nguy c\u01a1 b\u1ec7nh tim.<\/p>\n<\/li>\n<li data-start=\"2385\" data-end=\"2500\">\n<p data-start=\"2387\" data-end=\"2500\"><strong data-start=\"2387\" data-end=\"2414\">R\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc:<\/strong> Th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi l\u00e0m ca \u0111\u00eam ho\u1eb7c th\u01b0\u1eddng xuy\u00ean di chuy\u1ec3n gi\u1eefa c\u00e1c m\u00fai gi\u1edd (jet lag).<\/p>\n<\/li>\n<li data-start=\"2501\" data-end=\"2589\">\n<p data-start=\"2503\" data-end=\"2589\"><strong data-start=\"2503\" data-end=\"2531\">Gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng:<\/strong> D\u00f9 ng\u1ee7 \u0111\u1ee7 gi\u1edd nh\u01b0ng kh\u00f4ng c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o khi th\u1ee9c d\u1eady.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2591\" data-end=\"2594\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"2596\" data-end=\"2637\"><span class=\"ez-toc-section\" id=\"Cach_cai_thien_chat_luong_giac_ngu\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"2599\" data-end=\"2637\">C\u00e1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol style=\"text-align: justify;\" data-start=\"2639\" data-end=\"3069\">\n<li data-start=\"2639\" data-end=\"2730\">\n<p data-start=\"2642\" data-end=\"2730\"><strong data-start=\"2642\" data-end=\"2672\">Thi\u1ebft l\u1eadp gi\u1edd ng\u1ee7 c\u1ed1 \u0111\u1ecbnh:<\/strong> Ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n.<\/p>\n<\/li>\n<li data-start=\"2731\" data-end=\"2783\">\n<p data-start=\"2734\" data-end=\"2783\"><strong data-start=\"2734\" data-end=\"2783\">Tr\u00e1nh caffeine, r\u01b0\u1ee3u, thu\u1ed1c l\u00e1 tr\u01b0\u1edbc khi ng\u1ee7.<\/strong><\/p>\n<\/li>\n<li data-start=\"2784\" data-end=\"2911\">\n<p data-start=\"2787\" data-end=\"2911\"><strong data-start=\"2787\" data-end=\"2833\">H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed bu\u1ed5i t\u1ed1i:<\/strong> \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh l\u00e0m gi\u1ea3m s\u1ea3n sinh melatonin \u2013 hormone g\u00e2y bu\u1ed3n ng\u1ee7.<\/p>\n<\/li>\n<li data-start=\"2912\" data-end=\"2981\">\n<p data-start=\"2915\" data-end=\"2981\"><strong data-start=\"2915\" data-end=\"2947\">T\u1ea1o kh\u00f4ng gian ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong> Y\u00ean t\u0129nh, t\u1ed1i, m\u00e1t m\u1ebb v\u00e0 s\u1ea1ch s\u1ebd.<\/p>\n<\/li>\n<li data-start=\"2982\" data-end=\"3069\">\n<p data-start=\"2985\" data-end=\"3069\"><strong data-start=\"2985\" data-end=\"3012\">Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> \u0110\u1ecdc s\u00e1ch nh\u1eb9 nh\u00e0ng, t\u1eafm n\u01b0\u1edbc \u1ea5m, thi\u1ec1n ho\u1eb7c h\u00edt th\u1edf s\u00e2u.<\/p>\n<\/li>\n<\/ol>\n<hr data-start=\"3071\" data-end=\"3074\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"3076\" data-end=\"3104\"><span class=\"ez-toc-section\" id=\"Loi_ich_va_thach_thuc\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"3079\" data-end=\"3104\">L\u1ee3i \u00edch v\u00e0 th\u00e1ch th\u1ee9c<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: justify;\" data-start=\"3106\" data-end=\"3122\"><span class=\"ez-toc-section\" id=\"Loi_ich\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"3110\" data-end=\"3122\">L\u1ee3i \u00edch:<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul style=\"text-align: justify;\" data-start=\"3124\" data-end=\"3288\">\n<li data-start=\"3124\" data-end=\"3177\">\n<p data-start=\"3126\" data-end=\"3177\">C\u1ea3i thi\u1ec7n to\u00e0n di\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.<\/p>\n<\/li>\n<li data-start=\"3178\" data-end=\"3237\">\n<p data-start=\"3180\" data-end=\"3237\">T\u0103ng n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n<\/li>\n<li data-start=\"3238\" data-end=\"3288\">\n<p data-start=\"3240\" data-end=\"3288\">Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea1n t\u00ednh v\u00e0 t\u0103ng tu\u1ed5i th\u1ecd.<\/p>\n<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\" data-start=\"3290\" data-end=\"3309\"><span class=\"ez-toc-section\" id=\"Thach_thuc\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"3294\" data-end=\"3309\">Th\u00e1ch th\u1ee9c:<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul style=\"text-align: justify;\" data-start=\"3311\" data-end=\"3524\">\n<li data-start=\"3311\" data-end=\"3399\">\n<p data-start=\"3313\" data-end=\"3399\">\u00c1p l\u1ef1c c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp v\u00e0 cu\u1ed9c s\u1ed1ng khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi kh\u00f3 duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n<\/li>\n<li data-start=\"3400\" data-end=\"3474\">\n<p data-start=\"3402\" data-end=\"3474\">M\u00f4i tr\u01b0\u1eddng s\u1ed1ng \u1ed3n \u00e0o, \u00e1nh s\u00e1ng v\u00e0 c\u00f4ng ngh\u1ec7 g\u00e2y \u1ea3nh h\u01b0\u1edfng t\u1edbi gi\u1ea5c ng\u1ee7.<\/p>\n<\/li>\n<li data-start=\"3475\" data-end=\"3524\">\n<p data-start=\"3477\" data-end=\"3524\">Thi\u1ebfu nh\u1eadn th\u1ee9c v\u1ec1 t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3526\" data-end=\"3529\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"3531\" data-end=\"3584\"><span class=\"ez-toc-section\" id=\"Tuong_lai_cua_giac_ngu_trong_cham_soc_suc_khoe\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"3534\" data-end=\"3584\">T\u01b0\u01a1ng lai c\u1ee7a gi\u1ea5c ng\u1ee7 trong ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\" data-start=\"3586\" data-end=\"3929\">V\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u00f4ng ngh\u1ec7, c\u00e1c thi\u1ebft b\u1ecb \u0111eo theo d\u00f5i gi\u1ea5c ng\u1ee7 (smartwatch, v\u00f2ng tay th\u00f4ng minh&#8230;) gi\u00fap ng\u01b0\u1eddi d\u00f9ng nh\u1eadn bi\u1ebft ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh. Ngo\u00e0i ra, y h\u1ecdc hi\u1ec7n \u0111\u1ea1i \u0111ang nghi\u00ean c\u1ee9u c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 kh\u00f4ng d\u00f9ng thu\u1ed1c, nh\u01b0 tr\u1ecb li\u1ec7u h\u00e0nh vi nh\u1eadn th\u1ee9c (CBT-i), thi\u1ec1n ch\u00e1nh ni\u1ec7m, ho\u1eb7c k\u00edch th\u00edch n\u00e3o nh\u1eb9 khi ng\u1ee7.<\/p>\n<hr data-start=\"3931\" data-end=\"3934\" \/>\n<h2 style=\"text-align: justify;\" data-start=\"3936\" data-end=\"3951\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span><span style=\"font-family: 'times new roman', times, serif;\"><strong data-start=\"3939\" data-end=\"3951\">K\u1ebft lu\u1eadn<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\" data-start=\"3953\" data-end=\"4250\">Gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 nhu c\u1ea7u sinh h\u1ecdc m\u00e0 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t quy\u1ebft \u0111\u1ecbnh ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 tu\u1ed5i th\u1ecd. <strong data-start=\"4064\" data-end=\"4131\">Ng\u1ee7 \u0111\u1ee7, ng\u1ee7 s\u00e2u v\u00e0 \u0111\u00fang gi\u1edd l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/strong> Trong m\u1ed9t th\u1ebf gi\u1edbi ng\u00e0y c\u00e0ng b\u1eadn r\u1ed9n, vi\u1ec7c \u01b0u ti\u00ean gi\u1ea5c ng\u1ee7 l\u00e0 h\u00e0nh \u0111\u1ed9ng th\u00f4ng minh v\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea3o v\u1ec7 ch\u00ednh m\u00ecnh.<\/p>\n<blockquote data-start=\"4252\" data-end=\"4336\">\n<p style=\"text-align: justify;\" data-start=\"4254\" data-end=\"4336\"><strong data-start=\"4254\" data-end=\"4336\">B\u1ea1n \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 ch\u01b0a? \u0110\u1eebng \u0111\u00e1nh \u0111\u1ed5i s\u1ee9c kh\u1ecfe v\u00e0 tu\u1ed5i th\u1ecd ch\u1ec9 v\u00ec b\u1ecf qua gi\u1ea5c ng\u1ee7!<\/strong><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1edbi thi\u1ec7u Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 thi\u1ebft y\u1ebfu c\u1ee7a s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi, nh\u01b0ng l\u1ea1i th\u01b0\u1eddng b\u1ecb xem nh\u1eb9 trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i. Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 g\u00e2y m\u1ec7t m\u1ecfi, gi\u1ea3m n\u0103ng su\u1ea5t lao \u0111\u1ed9ng m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng s\u00e2u s\u1eafc \u0111\u1ebfn tim m\u1ea1ch, n\u00e3o b\u1ed9 v\u00e0 tu\u1ed5i th\u1ecd. C\u00e1c [&#8230;]\n","protected":false},"author":2,"featured_media":2197,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9,11],"tags":[],"_links":{"self":[{"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/posts\/2196"}],"collection":[{"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2196"}],"version-history":[{"count":2,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/posts\/2196\/revisions"}],"predecessor-version":[{"id":2287,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/posts\/2196\/revisions\/2287"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=\/wp\/v2\/media\/2197"}],"wp:attachment":[{"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lieuphapyhoctaitao.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}