{"id":112297,"date":"2019-07-15T11:22:39","date_gmt":"2019-07-15T03:22:39","guid":{"rendered":"https:\/\/www.pandasilk.com\/4-sleep-hacks-for-better-sleep\/"},"modified":"2025-01-12T14:18:08","modified_gmt":"2025-01-12T22:18:08","slug":"4-sleep-hacks-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/4-sleep-hacks-for-better-sleep\/","title":{"rendered":"4 B\u00ed Quy\u1ebft Ng\u1ee7 Ngon Gi\u1ea5c, Kh\u1ecfe M\u1ea1nh H\u01a1n Bao Gi\u1edd H\u1ebft"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 tinh th\u1ea7n minh m\u1eabn. Tuy nhi\u00ean, trong nh\u1ecbp s\u1ed1ng hi\u1ec7n \u0111\u1ea1i b\u1eadn r\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ngon gi\u1ea5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 4 m\u1eb9o nh\u1ecf gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/p>\n

    \n
  1. T\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n<\/li>\n<\/ol>\n

    Gi\u1eef cho chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u1ec1u \u0111\u1eb7n l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon. C\u01a1 th\u1ec3 ch\u00fang ta ho\u1ea1t \u0111\u1ed9ng theo \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc n\u1ed9i sinh (circadian rhythm), m\u1ed9t chu k\u1ef3 t\u1ef1 nhi\u00ean \u0111i\u1ec1u ch\u1ec9nh c\u00e1c ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 gi\u1ea5c ng\u1ee7. Vi\u1ec7c \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc n\u00e0y, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n v\u00e0 th\u1ee9c d\u1eady c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o h\u01a1n. Th\u1eadm ch\u00ed, n\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya, h\u00e3y c\u1ed1 g\u1eafng \u0111i\u1ec1u ch\u1ec9nh d\u1ea7n d\u1ea7n th\u1eddi gian \u0111i ng\u1ee7 s\u1edbm h\u01a1n t\u1eeb 15-30 ph\u00fat m\u1ed7i ng\u00e0y thay v\u00ec \u0111\u1ed9t ng\u1ed9t thay \u0111\u1ed5i, \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

      \n
    1. T\u1ed1i \u01b0u h\u00f3a m\u00f4i tr\u01b0\u1eddng ng\u1ee7<\/li>\n<\/ol>\n

      M\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. M\u1ed9t c\u0103n ph\u00f2ng t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb l\u00e0 \u0111i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft. H\u00e3y 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, s\u1eed d\u1ee5ng n\u00fat b\u1ecbt tai \u0111\u1ec3 gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n b\u00ean ngo\u00e0i. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng n\u00ean \u1edf kho\u1ea3ng 18-20 \u0111\u1ed9 C. \u0110\u1eebng qu\u00ean gi\u1eef cho ph\u00f2ng ng\u1ee7 s\u1ea1ch s\u1ebd v\u00e0 ng\u0103n n\u1eafp, t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 th\u00e1i khi \u0111i ng\u1ee7. \u0110\u1eb7c bi\u1ec7t, vi\u1ec7c l\u1ef1a ch\u1ecdn ch\u1ea5t li\u1ec7u ch\u0103n ga g\u1ed1i \u0111\u1ec7m c\u0169ng r\u1ea5t quan tr\u1ecdng. Ch\u1ea5t li\u1ec7u t\u1ef1 nhi\u00ean nh\u01b0 cotton ho\u1eb7c t\u01a1 t\u1eb1m (nh\u01b0 s\u1ea3n ph\u1ea9m c\u1ee7a PandaSilk) \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao nh\u1edd kh\u1ea3 n\u0103ng tho\u00e1ng kh\u00ed, m\u1ec1m m\u1ea1i, gi\u00fap b\u1ea1n c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon h\u01a1n.<\/p>\n\n\n\n\n\n\n\n\n
      Ch\u1ea5t li\u1ec7u<\/th>\n\u01afu \u0111i\u1ec3m<\/th>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
      Cotton<\/td>\nM\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed, d\u1ec5 ch\u0103m s\u00f3c<\/td>\nC\u00f3 th\u1ec3 b\u1ecb nh\u00e0u, kh\u00f4ng gi\u1eef \u1ea5m t\u1ed1t b\u1eb1ng c\u00e1c ch\u1ea5t li\u1ec7u kh\u00e1c<\/td>\n<\/tr>\n
      T\u01a1 t\u1eb1m (PandaSilk)<\/td>\nM\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed, gi\u00fap \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t, sang tr\u1ecdng<\/td>\nGi\u00e1 th\u00e0nh cao h\u01a1n<\/td>\n<\/tr>\n
      Len<\/td>\nGi\u1eef \u1ea5m t\u1ed1t<\/td>\nC\u00f3 th\u1ec3 g\u00e2y k\u00edch \u1ee9ng da, kh\u00f3 l\u00e0m s\u1ea1ch<\/td>\n<\/tr>\n
      Polyester<\/td>\nB\u1ec1n, d\u1ec5 ch\u0103m s\u00f3c, gi\u00e1 r\u1ebb<\/td>\n\u00cdt tho\u00e1ng kh\u00ed, d\u1ec5 g\u00e2y t\u00edch t\u1ee5 nhi\u1ec7t<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
        \n
      1. Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/li>\n<\/ol>\n

        Vi\u1ec7c l\u00e0m vi\u1ec7c, s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i hay m\u00e1y t\u00ednh ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd khi\u1ebfn cho n\u00e3o b\u1ed9 b\u1ecb k\u00edch th\u00edch, kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. H\u00e3y d\u00e0nh kho\u1ea3ng 30-60 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 \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, thi\u1ec1n \u0111\u1ecbnh. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y gi\u00fap l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng, th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n, chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 ngon. Tr\u00e1nh c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng c\u00f3 caffein ho\u1eb7c c\u1ed3n tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 4-6 ti\u1ebfng.<\/p>\n

          \n
        1. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/li>\n<\/ol>\n

          Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u, \u0103n \u0111\u1ed3 \u0103n n\u1eb7ng m\u00f9i ho\u1eb7c \u0111\u1ed3 \u0103n cay n\u00f3ng tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu cho h\u1ec7 ti\u00eau h\u00f3a v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. H\u00e3y \u0103n nh\u1eb9 nh\u00e0ng v\u00e0 d\u1ec5 ti\u00eau h\u00f3a tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 2-3 ti\u1ebfng. U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong ng\u00e0y, nh\u01b0ng h\u1ea1n ch\u1ebf u\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 tr\u00e1nh ph\u1ea3i th\u1ee9c d\u1eady \u0111i v\u1ec7 sinh nhi\u1ec1u l\u1ea7n.<\/p>\n

          K\u1ebft lu\u1eadn: C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c. B\u1eb1ng vi\u1ec7c \u00e1p d\u1ee5ng 4 m\u1eb9o nh\u1ecf tr\u00ean m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean v\u00e0 k\u1ebft h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, b\u1ea1n s\u1ebd nhanh ch\u00f3ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c trong ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh, t\u1eeb \u0111\u00f3 c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n t\u1ed1t h\u01a1n.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Gi\u1ea5c ng\u1ee7 ngon l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 tinh th\u1ea7n minh m\u1eabn. Tuy nhi\u00ean, trong nh\u1ecbp s\u1ed1ng hi\u1ec7n \u0111\u1ea1i b\u1eadn r\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ngon gi\u1ea5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 4 m\u1eb9o nh\u1ecf gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/p>\n","protected":false},"author":1,"featured_media":51006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112297","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\/112297","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=112297"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112297\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51006"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}