{"id":111089,"date":"2022-08-31T06:49:14","date_gmt":"2022-08-31T13:49:14","guid":{"rendered":"https:\/\/www.pandasilk.com\/benefits-of-deep-sleep\/"},"modified":"2025-01-12T14:19:03","modified_gmt":"2025-01-12T22:19:03","slug":"benefits-of-deep-sleep","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/benefits-of-deep-sleep\/","title":{"rendered":"Ng\u1ee7 s\u00e2u ngon gi\u1ea5c: L\u1ee3i \u00edch tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 s\u00e2u, hay c\u00f2n g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng REM (Rapid Eye Movement), \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta.  M\u1eb7c d\u00f9 ch\u00fang ta d\u00e0nh kho\u1ea3ng m\u1ed9t ph\u1ea7n ba cu\u1ed9c \u0111\u1eddi trong gi\u1ea5c ng\u1ee7, nh\u01b0ng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, \u0111\u1eb7c bi\u1ec7t l\u00e0 th\u1eddi gian ng\u1ee7 s\u00e2u, m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ebfn s\u1ef1 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o ph\u00e2n t\u00edch nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi m\u00e0 gi\u1ea5c ng\u1ee7 s\u00e2u mang l\u1ea1i.<\/p>\n<h3>1. S\u1eeda ch\u1eefa v\u00e0 ph\u1ee5c h\u1ed3i t\u1ebf b\u00e0o<\/h3>\n<p>Trong giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u, c\u01a1 th\u1ec3 ch\u00fang ta t\u0103ng c\u01b0\u1eddng s\u1ea3n xu\u1ea5t hormone t\u0103ng tr\u01b0\u1edfng. Hormone n\u00e0y \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c s\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o c\u00e1c t\u1ebf b\u00e0o, m\u00f4 v\u00e0 c\u01a1 b\u1eafp b\u1ecb t\u1ed5n th\u01b0\u01a1ng trong su\u1ed1t c\u1ea3 ng\u00e0y.  \u0110i\u1ec1u n\u00e0y gi\u1ea3i th\u00edch t\u1ea1i sao sau m\u1ed9t \u0111\u00eam ng\u1ee7 ngon, ch\u00fang ta c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i. Thi\u1ebfu ng\u1ee7 s\u00e2u d\u1eabn \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i n\u00e0y b\u1ecb tr\u00ec tr\u1ec7, l\u00e0m t\u0103ng nguy c\u01a1 m\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 l\u00e3o h\u00f3a s\u1edbm.<\/p>\n<h3>2. C\u1ee7ng c\u1ed1 h\u1ec7 mi\u1ec5n d\u1ecbch<\/h3>\n<p>Ng\u1ee7 s\u00e2u l\u00e0 th\u1eddi \u0111i\u1ec3m h\u1ec7 mi\u1ec5n d\u1ecbch ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd nh\u1ea5t.  C\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t v\u00e0 gi\u1ea3i ph\u00f3ng c\u00e1c cytokine, m\u1ed9t lo\u1ea1i protein c\u00f3 nhi\u1ec7m v\u1ee5 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng v\u00e0 b\u1ec7nh t\u1eadt.  Thi\u1ebfu ng\u1ee7 s\u00e2u l\u00e0m suy y\u1ebfu h\u1ec7 mi\u1ec5n d\u1ecbch, khi\u1ebfn ch\u00fang ta d\u1ec5 b\u1ecb m\u1eafc c\u00e1c b\u1ec7nh nhi\u1ec5m tr\u00f9ng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c.  M\u1ed9t h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch kh\u1ecfe m\u1ea1nh, \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 b\u1edfi gi\u1ea5c ng\u1ee7 s\u00e2u, l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng.<\/p>\n<h3>3. C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c<\/h3>\n<p>Gi\u1ea5c ng\u1ee7 s\u00e2u \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c. Trong giai \u0111o\u1ea1n n\u00e0y, n\u00e3o b\u1ed9 x\u1eed l\u00fd th\u00f4ng tin thu th\u1eadp \u0111\u01b0\u1ee3c trong ng\u00e0y, s\u1eafp x\u1ebfp v\u00e0 l\u01b0u tr\u1eef ch\u00fang v\u00e0o b\u1ed9 nh\u1edb d\u00e0i h\u1ea1n. Thi\u1ebfu ng\u1ee7 s\u00e2u s\u1ebd d\u1eabn \u0111\u1ebfn kh\u00f3 t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb, kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c.<\/p>\n<h3>4. \u0110i\u1ec1u h\u00f2a t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng<\/h3>\n<p>Gi\u1ea5c ng\u1ee7 s\u00e2u gi\u00fap \u0111i\u1ec1u h\u00f2a s\u1ea3n xu\u1ea5t hormone cortisol, hormone li\u00ean quan \u0111\u1ebfn stress.  M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u ngon gi\u1ea5c s\u1ebd gi\u00fap gi\u1ea3m m\u1ee9c \u0111\u1ed9 cortisol, l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng, lo \u00e2u v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. Ng\u01b0\u1ee3c l\u1ea1i, thi\u1ebfu ng\u1ee7 s\u00e2u khi\u1ebfn m\u1ee9c cortisol t\u0103ng cao, g\u00e2y ra m\u1ec7t m\u1ecfi, kh\u00f3 ch\u1ecbu, d\u1ec5 c\u00e1u g\u1eaft v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m l\u00fd.<\/p>\n<h3>5. T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/h3>\n<p>Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng gi\u1ea5c ng\u1ee7 s\u00e2u c\u00f3 li\u00ean quan \u0111\u1ebfn huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh h\u01a1n.  Thi\u1ebfu ng\u1ee7 s\u00e2u l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch, bao g\u1ed3m huy\u1ebft \u00e1p cao, b\u1ec7nh tim m\u1ea1ch v\u00e0nh v\u00e0 \u0111\u1ed9t qu\u1ef5.  M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u ch\u1ea5t l\u01b0\u1ee3ng gi\u00fap duy tr\u00ec huy\u1ebft \u00e1p \u1ed5n \u0111\u1ecbnh v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd tim m\u1ea1ch.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>L\u1ee3i \u00edch c\u1ee7a gi\u1ea5c ng\u1ee7 s\u00e2u<\/th>\n<th>T\u00e1c \u0111\u1ed9ng khi thi\u1ebfu ng\u1ee7 s\u00e2u<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>S\u1eeda ch\u1eefa v\u00e0 ph\u1ee5c h\u1ed3i t\u1ebf b\u00e0o<\/td>\n<td>M\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, l\u00e3o h\u00f3a s\u1edbm, suy gi\u1ea3m ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp<\/td>\n<\/tr>\n<tr>\n<td>C\u1ee7ng c\u1ed1 h\u1ec7 mi\u1ec5n d\u1ecbch<\/td>\n<td>Suy gi\u1ea3m mi\u1ec5n d\u1ecbch, d\u1ec5 m\u1eafc b\u1ec7nh<\/td>\n<\/tr>\n<tr>\n<td>C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c<\/td>\n<td>Kh\u00f3 t\u1eadp trung, gi\u1ea3m tr\u00ed nh\u1edb, kh\u00f3 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh<\/td>\n<\/tr>\n<tr>\n<td>\u0110i\u1ec1u h\u00f2a t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng<\/td>\n<td>T\u0103ng c\u0103ng th\u1eb3ng, lo \u00e2u, d\u1ec5 c\u00e1u g\u1eaft<\/td>\n<\/tr>\n<tr>\n<td>T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/td>\n<td>T\u0103ng huy\u1ebft \u00e1p, nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch cao<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>K\u1ebft lu\u1eadn: Gi\u1ea5c ng\u1ee7 s\u00e2u l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.  \u0110\u1ea3m b\u1ea3o c\u00f3 \u0111\u1ee7 th\u1eddi gian ng\u1ee7 s\u00e2u m\u1ed7i \u0111\u00eam l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh, n\u0103ng \u0111\u1ed9ng v\u00e0 h\u1ea1nh ph\u00fac.  Vi\u1ec7c x\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 t\u1ed1t, bao g\u1ed3m vi\u1ec7c t\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i, tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7, v\u00e0 duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 s\u00e2u ch\u1ea5t l\u01b0\u1ee3ng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 s\u00e2u, hay c\u00f2n g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng REM (Rapid Eye Movement), \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. M\u1eb7c d\u00f9 ch\u00fang ta d\u00e0nh kho\u1ea3ng m\u1ed9t ph\u1ea7n ba cu\u1ed9c \u0111\u1eddi trong gi\u1ea5c ng\u1ee7, nh\u01b0ng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, \u0111\u1eb7c bi\u1ec7t l\u00e0<\/p>\n","protected":false},"author":1,"featured_media":50985,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-111089","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\/111089","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=111089"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/111089\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/50985"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=111089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=111089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=111089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}