{"id":112321,"date":"2019-07-05T09:33:28","date_gmt":"2019-07-05T01:33:28","guid":{"rendered":"https:\/\/www.pandasilk.com\/rem-vs-non-rem-sleep-the-stages-of-sleep\/"},"modified":"2025-01-12T14:26:35","modified_gmt":"2025-01-12T22:26:35","slug":"rem-vs-non-rem-sleep-the-stages-of-sleep","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/rem-vs-non-rem-sleep-the-stages-of-sleep\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 REM &#038; Non-REM: Kh\u00e1m Ph\u00e1 C\u00e1c Giai \u0110o\u1ea1n"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u01b0\u1edfng ch\u1eebng \u0111\u01a1n gi\u1ea3n, th\u1ef1c ch\u1ea5t l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh ph\u1ee9c t\u1ea1p bao g\u1ed3m nhi\u1ec1u giai \u0111o\u1ea1n kh\u00e1c nhau, chia th\u00e0nh hai lo\u1ea1i ch\u00ednh: gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement) v\u00e0 gi\u1ea5c ng\u1ee7 non-REM.  Hi\u1ec3u r\u00f5 v\u1ec1 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa hai lo\u1ea1i gi\u1ea5c ng\u1ee7 n\u00e0y, c\u0169ng nh\u01b0 c\u00e1c giai \u0111o\u1ea1n c\u1ee7a ch\u00fang, l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n<h3>1. Gi\u1ea5c ng\u1ee7 Non-REM: S\u1ef1 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u<\/h3>\n<p>Gi\u1ea5c ng\u1ee7 non-REM chi\u1ebfm kho\u1ea3ng 75-80% t\u1ed5ng th\u1eddi gian ng\u1ee7 c\u1ee7a ch\u00fang ta v\u00e0 \u0111\u01b0\u1ee3c chia th\u00e0nh ba giai \u0111o\u1ea1n:<\/p>\n<ul>\n<li>\n<p><strong>Giai \u0111o\u1ea1n 1 (N1):<\/strong> \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp t\u1eeb tr\u1ea1ng th\u00e1i th\u1ee9c gi\u1ea5c sang gi\u1ea5c ng\u1ee7.  Nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p ch\u1eadm l\u1ea1i, c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c.  Trong giai \u0111o\u1ea1n n\u00e0y, ta c\u00f3 th\u1ec3 tr\u1ea3i qua nh\u1eefng c\u1ea3m gi\u00e1c nh\u01b0 \u0111ang r\u01a1i ho\u1eb7c gi\u1eadt m\u00ecnh.  Th\u1eddi gian c\u1ee7a giai \u0111o\u1ea1n n\u00e0y kh\u00e1 ng\u1eafn, ch\u1ec9 kho\u1ea3ng 5-10 ph\u00fat.<\/p>\n<\/li>\n<li>\n<p><strong>Giai \u0111o\u1ea1n 2 (N2):<\/strong> Giai \u0111o\u1ea1n n\u00e0y chi\u1ebfm ph\u1ea7n l\u1edbn th\u1eddi gian ng\u1ee7 non-REM.  Nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p ti\u1ebfp t\u1ee5c ch\u1eadm l\u1ea1i, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 gi\u1ea3m xu\u1ed1ng, v\u00e0 ho\u1ea1t \u0111\u1ed9ng n\u00e3o b\u1eaft \u0111\u1ea7u gi\u1ea3m.  Trong giai \u0111o\u1ea1n n\u00e0y, xu\u1ea5t hi\u1ec7n c\u00e1c s\u00f3ng n\u00e3o ch\u1eadm h\u01a1n, g\u1ecdi l\u00e0 s\u00f3ng sleep spindle v\u00e0 K-complex, cho th\u1ea5y n\u00e3o \u0111ang b\u1eaft \u0111\u1ea7u \u0111i v\u00e0o tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i s\u00e2u h\u01a1n.<\/p>\n<\/li>\n<li>\n<p><strong>Giai \u0111o\u1ea1n 3 (N3):<\/strong>  \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 s\u00e2u nh\u1ea5t, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 s\u00f3ng ch\u1eadm (slow-wave sleep).  Ho\u1ea1t \u0111\u1ed9ng n\u00e3o gi\u1ea3m xu\u1ed1ng m\u1ee9c th\u1ea5p nh\u1ea5t, nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ch\u1eadm.  C\u01a1 th\u1ec3 r\u1ea5t kh\u00f3 b\u1ecb \u0111\u00e1nh th\u1ee9c \u1edf giai \u0111o\u1ea1n n\u00e0y.  Giai \u0111o\u1ea1n N3 r\u1ea5t quan tr\u1ecdng cho vi\u1ec7c ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t, s\u1eeda ch\u1eefa m\u00f4 v\u00e0 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch.  Th\u1eddi gian c\u1ee7a giai \u0111o\u1ea1n n\u00e0y s\u1ebd d\u00e0i h\u01a1n v\u00e0o \u0111\u1ea7u \u0111\u00eam v\u00e0 ng\u1eafn d\u1ea7n v\u1ec1 cu\u1ed1i \u0111\u00eam.<\/p>\n<\/li>\n<\/ul>\n<h3>2. Gi\u1ea5c ng\u1ee7 REM: Th\u1ebf gi\u1edbi c\u1ee7a nh\u1eefng gi\u1ea5c m\u01a1<\/h3>\n<p>Gi\u1ea5c ng\u1ee7 REM, vi\u1ebft t\u1eaft c\u1ee7a Rapid Eye Movement (chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh), \u0111\u01b0\u1ee3c \u0111\u1eb7c tr\u01b0ng b\u1edfi ho\u1ea1t \u0111\u1ed9ng n\u00e3o g\u1ea7n gi\u1ed1ng nh\u01b0 khi t\u1ec9nh t\u00e1o.  Trong giai \u0111o\u1ea1n n\u00e0y, m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh d\u01b0\u1edbi m\u00ed m\u1eaft, nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p kh\u00f4ng \u0111\u1ec1u, v\u00e0 c\u01a1 th\u1ec3 g\u1ea7n nh\u01b0 b\u1ecb t\u00ea li\u1ec7t \u0111\u1ec3 ng\u0103n ch\u1eb7n vi\u1ec7c h\u00e0nh \u0111\u1ed9ng theo gi\u1ea5c m\u01a1.  H\u1ea7u h\u1ebft c\u00e1c gi\u1ea5c m\u01a1 x\u1ea3y ra trong giai \u0111o\u1ea1n REM.<\/p>\n<h3>3. So s\u00e1nh Gi\u1ea5c ng\u1ee7 REM v\u00e0 Non-REM<\/h3>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>\u0110\u1eb7c \u0111i\u1ec3m<\/th>\n<th>Gi\u1ea5c ng\u1ee7 Non-REM<\/th>\n<th>Gi\u1ea5c ng\u1ee7 REM<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Ho\u1ea1t \u0111\u1ed9ng n\u00e3o<\/td>\n<td>Gi\u1ea3m d\u1ea7n<\/td>\n<td>G\u1ea7n gi\u1ed1ng khi t\u1ec9nh t\u00e1o<\/td>\n<\/tr>\n<tr>\n<td>Nh\u1ecbp tim &amp; h\u00f4 h\u1ea5p<\/td>\n<td>Ch\u1eadm v\u00e0 \u0111\u1ec1u \u0111\u1eb7n<\/td>\n<td>Kh\u00f4ng \u0111\u1ec1u, nhanh h\u01a1n<\/td>\n<\/tr>\n<tr>\n<td>Chuy\u1ec3n \u0111\u1ed9ng c\u01a1 th\u1ec3<\/td>\n<td>\u00cdt<\/td>\n<td>G\u1ea7n nh\u01b0 t\u00ea li\u1ec7t<\/td>\n<\/tr>\n<tr>\n<td>Gi\u1ea5c m\u01a1<\/td>\n<td>\u00cdt ho\u1eb7c kh\u00f4ng c\u00f3<\/td>\n<td>Nhi\u1ec1u<\/td>\n<\/tr>\n<tr>\n<td>Vai tr\u00f2<\/td>\n<td>Ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t, s\u1eeda ch\u1eefa m\u00f4, t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch<\/td>\n<td>C\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb, h\u1ecdc t\u1eadp, x\u1eed l\u00fd th\u00f4ng tin c\u1ea3m x\u00fac<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>4. Chu k\u1ef3 gi\u1ea5c ng\u1ee7: S\u1ef1 lu\u00e2n phi\u00ean gi\u1eefa REM v\u00e0 Non-REM<\/h3>\n<p>Trong m\u1ed9t \u0111\u00eam ng\u1ee7, ch\u00fang ta tr\u1ea3i qua nhi\u1ec1u chu k\u1ef3 gi\u1ea5c ng\u1ee7, m\u1ed7i chu k\u1ef3 bao g\u1ed3m c\u1ea3 gi\u1ea5c ng\u1ee7 non-REM v\u00e0 REM.  M\u1ed7i chu k\u1ef3 k\u00e9o d\u00e0i kho\u1ea3ng 90-120 ph\u00fat, v\u1edbi giai \u0111o\u1ea1n non-REM chi\u1ebfm ph\u1ea7n l\u1edbn th\u1eddi gian ban \u0111\u1ea7u, r\u1ed3i d\u1ea7n chuy\u1ec3n sang giai \u0111o\u1ea1n REM d\u00e0i h\u01a1n v\u1ec1 cu\u1ed1i \u0111\u00eam.  S\u1ed1 l\u01b0\u1ee3ng chu k\u1ef3 v\u00e0 th\u1eddi gian d\u00e0nh cho m\u1ed7i giai \u0111o\u1ea1n s\u1ebd thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o tu\u1ed5i t\u00e1c, s\u1ee9c kh\u1ecfe v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c.<\/p>\n<p>K\u1ebft lu\u1eadn:  Hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 REM v\u00e0 non-REM, c\u0169ng nh\u01b0 s\u1ef1 lu\u00e2n phi\u00ean gi\u1eefa ch\u00fang, gi\u00fap ch\u00fang ta nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe.  Vi\u1ec7c \u0111\u1ea3m b\u1ea3o m\u1ed9t gi\u1ea5c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, ch\u1ea5t l\u01b0\u1ee3ng, v\u1edbi \u0111\u1ea7y \u0111\u1ee7 c\u00e1c giai \u0111o\u1ea1n REM v\u00e0 non-REM, l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t cho m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng.  Ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t \u0111i\u1ec1u \u0111\u1ed9, m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 th\u00f3i quen ng\u1ee7 t\u1ed1t s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u01b0\u1edfng ch\u1eebng \u0111\u01a1n gi\u1ea3n, th\u1ef1c ch\u1ea5t l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh ph\u1ee9c t\u1ea1p bao g\u1ed3m nhi\u1ec1u giai \u0111o\u1ea1n kh\u00e1c nhau, chia th\u00e0nh hai lo\u1ea1i ch\u00ednh: gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement) v\u00e0 gi\u1ea5c ng\u1ee7 non-REM. Hi\u1ec3u r\u00f5 v\u1ec1 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa hai lo\u1ea1i gi\u1ea5c ng\u1ee7 n\u00e0y, c\u0169ng nh\u01b0 c\u00e1c giai<\/p>\n","protected":false},"author":1,"featured_media":51115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112321","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\/112321","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=112321"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112321\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51115"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}