{"id":111097,"date":"2022-08-31T06:40:29","date_gmt":"2022-08-31T13:40:29","guid":{"rendered":"https:\/\/www.pandasilk.com\/an-overview-of-sleep\/"},"modified":"2025-01-12T14:18:31","modified_gmt":"2025-01-12T22:18:31","slug":"an-overview-of-sleep","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/an-overview-of-sleep\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7: Kh\u00e1i Qu\u00e1t To\u00e0n Di\u1ec7n V\u1ec1 Sinh L\u00fd V\u00e0 T\u00e2m L\u00fd"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7, m\u1ed9t nhu c\u1ea7u sinh l\u00fd c\u01a1 b\u1ea3n c\u1ee7a con ng\u01b0\u1eddi, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Thi\u1ebfu ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p m\u1ed9t c\u00e1i nh\u00ecn t\u1ed5ng quan v\u1ec1 gi\u1ea5c ng\u1ee7, bao g\u1ed3m c\u00e1c giai \u0111o\u1ea1n, ch\u1ee9c n\u0103ng, v\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n

1. C\u00e1c giai \u0111o\u1ea1n c\u1ee7a gi\u1ea5c ng\u1ee7<\/h3>\n

Gi\u1ea5c ng\u1ee7 c\u1ee7a con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c chia th\u00e0nh hai lo\u1ea1i ch\u00ednh: gi\u1ea5c ng\u1ee7 NREM (Non-Rapid Eye Movement \u2013 kh\u00f4ng v\u1eadn \u0111\u1ed9ng nh\u00e3n c\u1ea7u) v\u00e0 gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement \u2013 v\u1eadn \u0111\u1ed9ng nh\u00e3n c\u1ea7u). Gi\u1ea5c ng\u1ee7 NREM \u0111\u01b0\u1ee3c chia th\u00e0nh ba giai \u0111o\u1ea1n:<\/p>\n\n\n\n\n\n\n\n
Giai \u0111o\u1ea1n<\/th>\nM\u00f4 t\u1ea3<\/th>\nTh\u1eddi gian (ph\u00fat)<\/th>\n<\/tr>\n<\/thead>\n
Giai \u0111o\u1ea1n 1<\/td>\nGi\u1ea5c ng\u1ee7 n\u00f4ng, d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c, c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n<\/td>\n5-10<\/td>\n<\/tr>\n
Giai \u0111o\u1ea1n 2<\/td>\nGi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n, nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p ch\u1eadm l\u1ea1i<\/td>\n20-30<\/td>\n<\/tr>\n
Giai \u0111o\u1ea1n 3<\/td>\nGi\u1ea5c ng\u1ee7 s\u00e2u nh\u1ea5t, kh\u00f3 b\u1ecb \u0111\u00e1nh th\u1ee9c, ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3<\/td>\n20-40<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Gi\u1ea5c ng\u1ee7 REM th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n sau giai \u0111o\u1ea1n 3 c\u1ee7a gi\u1ea5c ng\u1ee7 NREM v\u00e0 chi\u1ebfm kho\u1ea3ng 20-25% t\u1ed5ng th\u1eddi gian ng\u1ee7. Trong giai \u0111o\u1ea1n n\u00e0y, m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh, nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p t\u0103ng nhanh, gi\u1ea5c m\u01a1 th\u01b0\u1eddng x\u1ea3y ra. Gi\u1ea5c ng\u1ee7 REM r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp, ghi nh\u1edb v\u00e0 x\u1eed l\u00fd th\u00f4ng tin. Chu k\u1ef3 gi\u1ea5c ng\u1ee7 NREM v\u00e0 REM s\u1ebd l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n trong m\u1ed9t \u0111\u00eam ng\u1ee7.<\/p>\n

2. Ch\u1ee9c n\u0103ng c\u1ee7a gi\u1ea5c ng\u1ee7<\/h3>\n

Gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i m\u00e0 c\u00f2n l\u00e0 qu\u00e1 tr\u00ecnh quan tr\u1ecdng cho nhi\u1ec1u ch\u1ee9c n\u0103ng sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. Trong khi ng\u1ee7, c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng sau:<\/p>\n

    \n
  • S\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o t\u1ebf b\u00e0o:<\/strong> Gi\u1ea5c ng\u1ee7 gi\u00fap c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa c\u00e1c m\u00f4 v\u00e0 t\u1ebf b\u00e0o b\u1ecb t\u1ed5n th\u01b0\u01a1ng trong ng\u00e0y, t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe.<\/li>\n
  • C\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb:<\/strong> Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n th\u00e0nh tr\u00ed nh\u1edb d\u00e0i h\u1ea1n. Vi\u1ec7c h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb th\u00f4ng tin hi\u1ec7u qu\u1ea3 h\u01a1n khi \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 b\u1edfi gi\u1ea5c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/li>\n
  • \u0110i\u1ec1u ti\u1ebft h\u1ec7 mi\u1ec5n d\u1ecbch:<\/strong> Gi\u1ea5c ng\u1ee7 gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i b\u1ec7nh t\u1eadt. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh.<\/li>\n
  • \u0110i\u1ec1u ti\u1ebft hormone:<\/strong> Gi\u1ea5c ng\u1ee7 gi\u00fap \u0111i\u1ec1u ti\u1ebft s\u1ea3n xu\u1ea5t hormone, bao g\u1ed3m hormone t\u0103ng tr\u01b0\u1edfng, hormone cortisol (hormone c\u0103ng th\u1eb3ng) v\u00e0 melatonin (hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7).<\/li>\n
  • C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng:<\/strong> Gi\u1ea5c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 tr\u1ea7m c\u1ea3m.<\/li>\n<\/ul>\n

    3. Y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/h3>\n

    Nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, bao g\u1ed3m:<\/p>\n

      \n
    • Th\u00f3i quen sinh ho\u1ea1t:<\/strong> Gi\u1eef gi\u1edd gi\u1ea5c ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n, t\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 s\u1edbm v\u00e0 th\u1ee9c d\u1eady s\u1edbm, tr\u00e1nh th\u1ee9c khuya.<\/li>\n
    • M\u00f4i tr\u01b0\u1eddng ng\u1ee7:<\/strong> Ph\u00f2ng ng\u1ee7 tho\u00e1ng m\u00e1t, y\u00ean t\u0129nh, t\u1ed1i v\u00e0 tho\u1ea3i m\u00e1i gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Ch\u1ecdn \u0111\u1ec7m v\u00e0 g\u1ed1i ph\u00f9 h\u1ee3p c\u0169ng r\u1ea5t quan tr\u1ecdng.<\/li>\n
    • Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng:<\/strong> Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 \u00edt tr\u01b0\u1edbc khi \u0111i ng\u1ee7, tr\u00e1nh \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00e0 caffeine tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n
    • Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t:<\/strong> T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/li>\n
    • Stress v\u00e0 lo l\u1eafng:<\/strong> C\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y m\u1ea5t ng\u1ee7. Th\u01b0 gi\u00e3n, t\u1eadp thi\u1ec1n ho\u1eb7c yoga c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m stress.<\/li>\n
    • S\u1ee9c kh\u1ecfe:<\/strong> C\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 \u0111au nh\u1ee9c, kh\u00f3 th\u1edf, hen suy\u1ec5n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n

      4. C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7<\/h3>\n

      M\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn bao g\u1ed3m m\u1ea5t ng\u1ee7 (kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam), ng\u00e1y ng\u1ee7, ch\u1ee9ng ng\u1ee7 r\u0169 (narcolepsy), v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c. N\u1ebfu g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi.<\/p>\n

      K\u1ebft lu\u1eadn: Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t nhu c\u1ea7u thi\u1ebft y\u1ebfu c\u1ee7a con ng\u01b0\u1eddi, \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 \u0111\u1ee7 gi\u1ea5c l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. T\u00ecm hi\u1ec3u v\u1ec1 c\u00e1c giai \u0111o\u1ea1n, ch\u1ee9c n\u0103ng v\u00e0 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 s\u1ebd gi\u00fap ch\u00fang ta c\u00f3 nh\u1eefng bi\u1ec7n ph\u00e1p ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Gi\u1ea5c ng\u1ee7, m\u1ed9t nhu c\u1ea7u sinh l\u00fd c\u01a1 b\u1ea3n c\u1ee7a con ng\u01b0\u1eddi, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Thi\u1ebfu ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd<\/p>\n","protected":false},"author":1,"featured_media":51056,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-111097","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\/111097","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=111097"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/111097\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51056"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=111097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=111097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=111097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}