{"id":13518,"date":"2024-03-13T15:10:29","date_gmt":"2024-03-13T15:10:29","guid":{"rendered":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/?p=13518"},"modified":"2024-03-13T15:10:30","modified_gmt":"2024-03-13T15:10:30","slug":"chat-luong-giac-ngu","status":"publish","type":"post","link":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/chat-luong-giac-ngu\/","title":{"rendered":"Ch\u1ea5t L\u01b0\u1ee3ng Gi\u1ea5c Ng\u1ee7 L\u00e0 G\u00ec? L\u00e0m Sao \u0110\u1ec3 C\u00f3 Gi\u1ea5c Ng\u1ee7 Ngon"},"content":{"rendered":"\n

h\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec? Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a ch\u00fang ta. Trong th\u1eddi \u0111\u1ea1i hi\u1ec7n \u0111\u1ea1i, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean c\u1ea7n thi\u1ebft h\u01a1n bao gi\u1edd h\u1ebft. V\u1edbi cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, ch\u00fang ta th\u01b0\u1eddng b\u1ecb thi\u1ebfu ng\u1ee7 v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng. \u0110i\u1ec1u n\u00e0y \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u v\u1ec1 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n ngay nh\u00e9!<\/p>\n\n\n\n

1. C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/h2>\n\n\n\n

C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i th\u00e0nh ba nh\u00f3m ch\u00ednh, bao g\u1ed3m m\u00f4i tr\u01b0\u1eddng ng\u1ee7, th\u00f3i quen v\u00e0 l\u1ed1i s\u1ed1ng, c\u0169ng nh\u01b0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe v\u00e0 t\u00e2m l\u00fd. Tr\u01b0\u1edbc ti\u00ean, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u v\u1ec1 m\u00f4i tr\u01b0\u1eddng ng\u1ee7 v\u00e0 c\u00e1ch n\u00f3 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta.<\/p>\n\n\n\n

1.1 M\u00f4i tr\u01b0\u1eddng ng\u1ee7:<\/h3>\n\n\n\n

1.1.1. \u00c1nh s\u00e1ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7:<\/h4>\n\n\n\n

\u00c1nh s\u00e1ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng m\u1ea1nh \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta. \u00c1nh s\u00e1ng ban ng\u00e0y gi\u00fap c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 h\u1ed7 tr\u1ee3 chu k\u1ef3 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Tuy nhi\u00ean, \u00e1nh s\u00e1ng ban \u0111\u00eam, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u00e1nh s\u00e1ng m\u00e0u xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed, c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf hormone melatonin<\/a>, g\u00e2y kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. \u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1ea1nh tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00e0 t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u1ed1i v\u00e0 y\u00ean t\u0129nh trong ph\u00f2ng ng\u1ee7.<\/p>\n\n\n\n

\"M\u00f4i
M\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u00e1nh s\u00e1ng qu\u00e1 ch\u00f3i s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 ( Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n

1.1.2. Gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ea5t l\u01b0\u1ee3ng do ti\u1ebfng \u1ed3n:<\/h4>\n\n\n\n

Ti\u1ebfng \u1ed3n c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 g\u00e2y ra s\u1ef1 th\u1ee9c gi\u1ea5c trong \u0111\u00eam. Ti\u1ebfng \u1ed3n t\u1eeb giao th\u00f4ng \u0111\u01b0\u1eddng ph\u1ed1, h\u00e0ng x\u00f3m \u1ed3n \u00e0o, ho\u1eb7c \u00e2m thanh t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. S\u1eed d\u1ee5ng tai nghe ch\u1ed1ng \u1ed3n ho\u1eb7c c\u1ed1 \u0111\u1ecbnh c\u00e1c bi\u1ec7n ph\u00e1p c\u00e1ch \u00e2m trong ph\u00f2ng ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n v\u00e0 t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng y\u00ean t\u0129nh h\u01a1n.<\/p>\n\n\n\n

1.1.3. Nhi\u1ec7t \u0111\u1ed9:<\/h4>\n\n\n\n

Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 c\u0169ng l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng trong ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Nhi\u1ec7t \u0111\u1ed9 qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh c\u00f3 th\u1ec3 l\u00e0m cho ch\u00fang ta kh\u00f3 kh\u0103n trong vi\u1ec7c th\u01b0 gi\u00e3n v\u00e0 ng\u1ee7. T\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng tho\u1ea3i m\u00e1i v\u1edbi nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 trong kho\u1ea3ng 18-22\u00b0C c\u00f3 th\u1ec3 gi\u00fap t\u1ea1o \u0111i\u1ec1u ki\u1ec7n l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n

Nh\u01b0 v\u1eady, m\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. \u0110\u1ec3 \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n, ch\u00fang ta c\u1ea7n t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng y\u00ean t\u0129nh, t\u1ed1i v\u00e0 tho\u1ea3i m\u00e1i. \u0110i\u1ec1u ch\u1ec9nh \u00e1nh s\u00e1ng, gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n v\u00e0 \u0111\u1ea3m b\u1ea3o nhi\u1ec7t \u0111\u1ed9 ph\u00f9 h\u1ee3p trong ph\u00f2ng ng\u1ee7 s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta.<\/p>\n\n\n\n

1.2. Th\u00f3i quen v\u00e0 l\u1ed1i s\u1ed1ng<\/h3>\n\n\n\n

1.2.1. Gi\u1edd \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady<\/h4>\n\n\n\n

Th\u00f3i quen \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Th\u00e2n th\u1ec3 c\u1ee7a ch\u00fang ta c\u00f3 chu k\u1ef3 t\u1ef1 nhi\u00ean g\u1ecdi l\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7 -v\u1eadn \u0111\u1ed9ng (circadian rhythm), v\u00e0 vi\u1ec7c tu\u00e2n th\u1ee7 m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. C\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi gian h\u00e0ng ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u00e0 duy tr\u00ec m\u1ed9t chu k\u1ef3 gi\u1ea5c ng\u1ee7 \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

1.2.2. Ho\u1ea1t \u0111\u1ed9ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h4>\n\n\n\n

Ho\u1ea1t \u0111\u1ed9ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. Tuy nhi\u00ean, n\u00ean tr\u00e1nh ho\u1ea1t \u0111\u1ed9ng qu\u00e1 g\u1eaft trong kho\u1ea3ng th\u1eddi gian tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec n\u00f3 c\u00f3 th\u1ec3 k\u00edch th\u00edch th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, l\u00e0m kh\u00f3 kh\u0103n trong vi\u1ec7c th\u01b0 gi\u00e3n v\u00e0 ng\u1ee7.<\/p>\n\n\n\n

1.2.3. \u0110\u1ed3 \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng<\/h4>\n\n\n\n

Th\u00f3i quen \u0103n u\u1ed1ng c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta. \u0102n qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 \u00edt tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 kh\u00f3 kh\u0103n trong vi\u1ec7c th\u01b0 gi\u00e3n. Ngo\u00e0i ra, u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc ho\u1eb7c \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffeine, ch\u1ea5t k\u00edch th\u00edch nh\u01b0 c\u00e0 ph\u00ea ho\u1eb7c n\u01b0\u1edbc ng\u1ecdt, c\u00f3 th\u1ec3 l\u00e0m m\u1ea5t gi\u1ea5c ng\u1ee7. N\u00ean tr\u00e1nh c\u00e1c lo\u1ea1i th\u1ee9c u\u1ed1ng n\u00e0y trong kho\u1ea3ng th\u1eddi gian tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00e0 t\u00ecm ki\u1ebfm nh\u1eefng th\u1ee9c u\u1ed1ng gi\u00fap th\u01b0 gi\u00e3n nh\u01b0 n\u01b0\u1edbc \u1ea5m ho\u1eb7c tr\u00e0 th\u1ea3o m\u1ed9c.<\/p>\n\n\n\n

\"Th\u00f3i
Th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng khoa h\u1ecdc kh\u00f4ng t\u1ed1t cho s\u1ee9c kho\u1ebb ( Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n

2. Hi\u1ec7u qu\u1ea3 c\u1ee7a ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/h2>\n\n\n\n

L\u00e0m sao \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon? M\u1eddi c\u00e1c b\u1ea1n c\u00f9ng B\u1eb1ng T\u00e2m t\u00ecm hi\u1ec3u ti\u1ebfp nh\u00e9!<\/p>\n\n\n\n

2.1 T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1t:<\/h3>\n\n\n\n
    \n
  1. T\u1eaft \u00e1nh s\u00e1ng v\u00e0 \u00e2m thanh g\u00e2y kh\u00f3 ch\u1ecbu: T\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u1ed1i v\u00e0 y\u00ean t\u0129nh trong ph\u00f2ng ng\u1ee7 b\u1eb1ng c\u00e1ch t\u1eaft \u0111\u00e8n, che k\u00edn c\u1eeda s\u1ed5 ho\u1eb7c s\u1eed d\u1ee5ng r\u00e8m c\u1eeda c\u1ea3n s\u00e1ng. S\u1eed d\u1ee5ng tai nghe ch\u1ed1ng \u1ed3n ho\u1eb7c m\u00e1y ph\u00e1t \u00e2m thanh tr\u1eafng \u0111\u1ec3 gi\u1ea3m ti\u1ebfng \u1ed3n v\u00e0 t\u1ea1o kh\u00f4ng gian y\u00ean t\u0129nh h\u01a1n.<\/li>\n\n\n\n
  2. \u0110i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7: T\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng tho\u1ea3i m\u00e1i v\u1edbi nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 trong kho\u1ea3ng 18-22\u00b0C. S\u1eed d\u1ee5ng qu\u1ea1t, m\u00e1y \u0111i\u1ec1u h\u00f2a ho\u1eb7c b\u1ed9 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 \u1edf m\u1ee9c tho\u1ea3i m\u00e1i.<\/li>\n<\/ol>\n\n\n\n

    2.2 Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 – Th\u1ef1c hi\u1ec7n th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh:<\/h3>\n\n\n\n
      \n
    1. Thi\u1ebft l\u1eadp l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n: \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi gian h\u00e0ng ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u00e0 duy tr\u00ec m\u1ed9t chu k\u1ef3 gi\u1ea5c ng\u1ee7 \u1ed5n \u0111\u1ecbnh.<\/li>\n\n\n\n
    2. Th\u1ef1c hi\u1ec7n th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Tr\u01b0\u1edbc khi \u0111i ng\u1ee7, h\u1ea1n ch\u1ebf ho\u1ea1t \u0111\u1ed9ng k\u00edch th\u00edch nh\u01b0 xem truy\u1ec1n h\u00ecnh, s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng ho\u1eb7c l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng. Thay v\u00e0o \u0111\u00f3, t\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt th\u1edf v\u00e0 yoga \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed th\u01b0 gi\u00e3n.<\/li>\n<\/ol>\n\n\n\n

      2.3 Ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 t\u00e2m l\u00fd:<\/h3>\n\n\n\n
        \n
      1. T\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t: Th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n v\u00e0 t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng trong ng\u00e0y. Tuy nhi\u00ean, tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1eaft trong kho\u1ea3ng th\u1eddi gian tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 k\u00edch th\u00edch th\u1ec3 ch\u1ea5t v\u00e0 l\u00e0m kh\u00f3 kh\u0103n trong vi\u1ec7c th\u01b0 gi\u00e3n v\u00e0 ng\u1ee7.<\/li>\n\n\n\n
      2. H\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7: Tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng, m\u00e1y t\u00ednh b\u1ea3ng ho\u1eb7c m\u00e1y t\u00ednh \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u00c1nh s\u00e1ng m\u00e0u xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf hormone melatonin v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n
      3. X\u00e2y d\u1ef1ng m\u1ed9t m\u00f4i tr\u01b0\u1eddng th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7: T\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng gi\u01b0\u1eddng v\u00e0 ch\u0103n \u00eam \u00e1i, g\u1ed1i tho\u1ea3i m\u00e1i v\u00e0 m\u1ed9t ph\u00f2ng ng\u1ee7 s\u1ea1ch s\u1ebd v\u00e0 g\u1ecdn g\u00e0ng. T\u1ea1o m\u1ed9t kh\u00f4ng gian y\u00ean t\u0129nh v\u00e0 tho\u00e1ng \u0111\u00e3ng \u0111\u1ec3 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 b\u00ecnh y\u00ean.<\/li>\n<\/ol>\n\n\n\n
        \"T\u0103ng
        T\u0103ng c\u01b0\u1eddng c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t t\u1ed1t cho s\u1ee9c kho\u1ebb ( Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n

        B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p n\u00e0y, ch\u00fang ta c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecf\u1ec7 v\u00e0 tinh th\u1ea7n t\u1ed1t h\u01a1n. Tuy nhi\u00ean, n\u1ebfu v\u1eabn g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a chuy\u00ean gia y t\u1ebf \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n

        3. T\u1ed5ng k\u1ebft<\/h2>\n\n\n\n

        T\u1ed5ng k\u1ebft l\u1ea1i, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. \u0110\u1ec3 \u0111\u1ea3m b\u1ea3o m\u1ed9t gi\u1ea5c ng\u1ee7 t\u1ed1t, ch\u00fang ta c\u1ea7n t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1t, th\u1ef1c hi\u1ec7n c\u00e1c th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 t\u00e2m l\u00fd c\u1ee7a m\u00ecnh. B\u1eb1ng c\u00e1ch tu\u00e2n th\u1ee7 nh\u1eefng bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, ch\u00fang ta c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 b\u00ecnh y\u00ean, gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed t\u00e1i t\u1ea1o v\u00e0 ph\u1ee5c h\u1ed3i m\u1ed7i ng\u00e0y. \u0110\u1ec3 theo d\u00f5i th\u00eam nhi\u1ec1u b\u00e0i vi\u1ebft h\u1eefu \u00edch kh\u00e1c, b\u1ea1n \u0111\u1ecdc \u0111\u1eebng qu\u00ean truy c\u1eadp v\u00e0o website B\u1eb1ng T\u00e2m<\/a> m\u1ed7i ng\u00e0y ng\u00e0y nh\u00e9\uff01<\/p>\n","protected":false},"excerpt":{"rendered":"

        h\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec? Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a ch\u00fang ta. Trong th\u1eddi \u0111\u1ea1i hi\u1ec7n \u0111\u1ea1i, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean c\u1ea7n thi\u1ebft h\u01a1n bao gi\u1edd h\u1ebft. V\u1edbi cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, ch\u00fang ta th\u01b0\u1eddng b\u1ecb thi\u1ebfu ng\u1ee7 v\u00e0 […]<\/p>\n","protected":false},"author":1,"featured_media":13519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-13518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"rankmath_keywords":{"primary":"","secondary":[]},"yoast_keywords":{"primary":"ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7","secondary":["[{\"keyword\":\"gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ea5t l\u01b0\u1ee3ng\"","\"score\":\"good\"}","{\"keyword\":\"ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec \"","\"score\":\"ok\"}","{\"keyword\":\"gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng\"","\"score\":\"good\"}","{\"keyword\":\"l\u00e0m sao \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng\"","\"score\":\"ok\"}]"]},"yoast_focuskw":"ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7","rankmath_focuskw":"","seo_keywords":{"primary":"","secondary":[]},"yoast_head":"\nCh\u1ea5t L\u01b0\u1ee3ng Gi\u1ea5c Ng\u1ee7 L\u00e0 G\u00ec? 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