{"id":106361,"date":"2025-01-06T04:52:58","date_gmt":"2025-01-06T12:52:58","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-create-a-sleep-routine\/"},"modified":"2025-01-12T14:22:16","modified_gmt":"2025-01-12T22:22:16","slug":"how-to-create-a-sleep-routine","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-create-a-sleep-routine\/","title":{"rendered":"X\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 ngon: H\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u00e0 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 ch\u00eca kh\u00f3a cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. Tuy nhi\u00ean, trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i b\u1eadn r\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng. Vi\u1ec7c thi\u1ebft l\u1eadp m\u1ed9t th\u00f3i quen ng\u1ee7 khoa h\u1ecdc l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch t\u1ea1o ra m\u1ed9t th\u00f3i quen ng\u1ee7 hi\u1ec7u qu\u1ea3, gi\u00fap b\u1ea1n t\u1eadn h\u01b0\u1edfng nh\u1eefng gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 t\u1ec9nh gi\u1ea5c tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

1. Chu\u1ea9n b\u1ecb m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/h3>\n

M\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n n\u00ean t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb. H\u00e3y \u0111\u1ea3m b\u1ea3o nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng \u1edf m\u1ee9c l\u00fd t\u01b0\u1edfng, kho\u1ea3ng 18-20 \u0111\u1ed9 C. S\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u ho\u1eb7c m\u1eb7t n\u1ea1 ng\u1ee7 \u0111\u1ec3 ch\u1eb7n \u00e1nh s\u00e1ng. N\u1ebfu ti\u1ebfng \u1ed3n t\u1eeb b\u00ean ngo\u00e0i l\u00e0m phi\u1ec1n b\u1ea1n, h\u00e3y s\u1eed d\u1ee5ng n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng. Ch\u0103n, g\u1ed1i c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. Ch\u1ecdn ch\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed nh\u01b0 cotton ho\u1eb7c l\u1ee5a t\u01a1 t\u1eb1m t\u1ef1 nhi\u00ean (v\u00ed d\u1ee5 nh\u01b0 s\u1ea3n ph\u1ea9m c\u1ee7a PandaSilk), gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y th\u01b0 th\u00e1i v\u00e0 d\u1ec5 ch\u1ecbu khi ng\u1ee7.<\/p>\n\n\n\n\n\n\n\n\n\n
Y\u1ebfu t\u1ed1<\/th>\nM\u00f4 t\u1ea3<\/th>\n<\/tr>\n<\/thead>\n
Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng<\/td>\n18-20 \u0111\u1ed9 C<\/td>\n<\/tr>\n
\u00c1nh s\u00e1ng<\/td>\nT\u1ed1i, s\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u ho\u1eb7c m\u1eb7t n\u1ea1 ng\u1ee7<\/td>\n<\/tr>\n
\u00c2m thanh<\/td>\nY\u00ean t\u0129nh, s\u1eed d\u1ee5ng n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng n\u1ebfu c\u1ea7n thi\u1ebft<\/td>\n<\/tr>\n
Ch\u0103n, g\u1ed1i<\/td>\nCh\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed nh\u01b0 cotton ho\u1eb7c l\u1ee5a t\u01a1 t\u1eb1m (PandaSilk)<\/td>\n<\/tr>\n
V\u1ec7 sinh ph\u00f2ng ng\u1ee7<\/td>\nS\u1ea1ch s\u1ebd, ng\u0103n n\u1eafp<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

2. Thi\u1ebft l\u1eadp gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n<\/h3>\n

Gi\u1eef cho l\u1ecbch tr\u00ecnh ng\u1ee7 c\u1ee7a b\u1ea1n nh\u1ea5t qu\u00e1n, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n. C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd \u0111i\u1ec1u ch\u1ec9nh theo m\u1ed9t chu k\u1ef3 ng\u1ee7 – th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. H\u00e3y ch\u1ecdn m\u1ed9t gi\u1edd \u0111i ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c d\u1eady ph\u00f9 h\u1ee3p v\u1edbi l\u1ecbch tr\u00ecnh c\u1ee7a b\u1ea1n v\u00e0 c\u1ed1 g\u1eafng tu\u00e2n th\u1ee7 ch\u00fang m\u1ed7i ng\u00e0y. Ng\u1ee7 \u0111\u1ee7 7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam l\u00e0 l\u00fd t\u01b0\u1edfng. N\u1ebfu b\u1ea1n kh\u00f3 ng\u1ee7, h\u00e3y th\u1eed \u0111i ng\u1ee7 s\u1edbm h\u01a1n 15-30 ph\u00fat m\u1ed7i ng\u00e0y cho \u0111\u1ebfn khi b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ed1 gi\u1edd ng\u1ee7 c\u1ea7n thi\u1ebft.<\/p>\n

3. T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

Tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng ho\u1eb7c tivi trong \u00edt nh\u1ea5t m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7. \u00c1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n s\u1ea3n xu\u1ea5t melatonin, m\u1ed9t hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7. Thay v\u00e0o \u0111\u00f3, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, t\u1eafm n\u01b0\u1edbc \u1ea5m, ho\u1eb7c t\u1eadp yoga. M\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c tr\u00e0 th\u1ea3o d\u01b0\u1ee3c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n

4. T\u1eadn d\u1ee5ng \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean<\/h3>\n

\u00c1nh s\u00e1ng m\u1eb7t tr\u1eddi c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn \u0111\u1ebfn \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. H\u00e3y ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1edf r\u00e8m c\u1eeda ho\u1eb7c \u0111i ra ngo\u00e0i tr\u1eddi \u0111\u1ec3 \u0111\u00f3n \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi trong \u00edt nh\u1ea5t 15-30 ph\u00fat m\u1ed7i s\u00e1ng. Tuy nhi\u00ean, h\u00e3y tr\u00e1nh ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n

5. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 v\u1eadn \u0111\u1ed9ng h\u1ee3p l\u00fd<\/h3>\n

Tr\u00e1nh \u0103n \u0111\u1ed3 \u0103n n\u1eb7ng ho\u1eb7c u\u1ed1ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 c\u00e0 ph\u00ea, tr\u00e0, r\u01b0\u1ee3u, thu\u1ed1c l\u00e1 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. M\u1ed9t b\u1eefa \u0103n nh\u1eb9, l\u00e0nh m\u1ea1nh tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u00f3i b\u1ee5ng v\u00e0 kh\u00f3 ng\u1ee7. T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean r\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe v\u00e0 gi\u1ea5c ng\u1ee7, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c ho\u1eb7c qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/p>\n

K\u1ebft lu\u1eadn: Vi\u1ec7c t\u1ea1o l\u1eadp m\u1ed9t th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c. Tuy nhi\u00ean, nh\u1eefng l\u1ee3i \u00edch m\u00e0 n\u00f3 mang l\u1ea1i l\u00e0 v\u00f4 c\u00f9ng \u0111\u00e1ng k\u1ec3. B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe v\u00e0 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng tr\u1ecdn v\u1eb9n h\u01a1n. H\u00e3y nh\u1edb r\u1eb1ng, m\u1ed9t gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 v\u00e0 m\u1ed9t cu\u1ed9c s\u1ed1ng h\u1ea1nh ph\u00fac.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 ch\u00eca kh\u00f3a cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. Tuy nhi\u00ean, trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i b\u1eadn r\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng. Vi\u1ec7c thi\u1ebft l\u1eadp m\u1ed9t th\u00f3i quen ng\u1ee7 khoa h\u1ecdc l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 gi\u1ea3i<\/p>\n","protected":false},"author":1,"featured_media":51028,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-106361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping-vi","prodpage-classic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/106361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/comments?post=106361"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/106361\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51028"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=106361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=106361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=106361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}