{"id":112369,"date":"2019-06-22T10:14:48","date_gmt":"2019-06-22T02:14:48","guid":{"rendered":"https:\/\/www.pandasilk.com\/too-little-or-too-much-sleep-both-are-unhealthy\/"},"modified":"2025-01-12T14:28:29","modified_gmt":"2025-01-12T22:28:29","slug":"too-little-or-too-much-sleep-both-are-unhealthy","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/too-little-or-too-much-sleep-both-are-unhealthy\/","title":{"rendered":"Ng\u1ee7 \u00edt hay ng\u1ee7 nhi\u1ec1u \u0111\u1ec1u h\u1ea1i s\u1ee9c kh\u1ecfe"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7, m\u1ed9t ph\u1ea7n thi\u1ebft y\u1ebfu c\u1ee7a cu\u1ed9c s\u1ed1ng, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn ra r\u1eb1ng c\u1ea3 thi\u1ebfu ng\u1ee7 v\u00e0 ng\u1ee7 qu\u00e1 nhi\u1ec1u \u0111\u1ec1u g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe.  C\u00e2n b\u1eb1ng gi\u1ea5c ng\u1ee7 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o nh\u1eefng t\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c ng\u1ee7 qu\u00e1 \u00edt ho\u1eb7c qu\u00e1 nhi\u1ec1u, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 \u0111\u1ee7 gi\u1ea5c.<\/p>\n<h3>1. T\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c thi\u1ebfu ng\u1ee7<\/h3>\n<p>Thi\u1ebfu ng\u1ee7, hay c\u00f2n g\u1ecdi l\u00e0 m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, l\u00e0 t\u00ecnh tr\u1ea1ng kh\u00f4ng ng\u1ee7 \u0111\u1ee7 s\u1ed1 gi\u1edd c\u1ea7n thi\u1ebft m\u1ed7i \u0111\u00eam, th\u01b0\u1eddng d\u01b0\u1edbi 7 gi\u1edd.  Vi\u1ec7c n\u00e0y d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe, c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n.<\/p>\n<ul>\n<li>\n<p><strong>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 mi\u1ec5n d\u1ecbch:<\/strong> Thi\u1ebfu ng\u1ee7 l\u00e0m suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 b\u1ecb nhi\u1ec5m b\u1ec7nh. C\u00e1c t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch, ch\u1ecbu tr\u00e1ch nhi\u1ec7m ch\u1ed1ng l\u1ea1i vi khu\u1ea9n v\u00e0 virus, ho\u1ea1t \u0111\u1ed9ng k\u00e9m hi\u1ec7u qu\u1ea3 khi c\u01a1 th\u1ec3 thi\u1ebfu ng\u1ee7.  \u0110i\u1ec1u n\u00e0y gi\u1ea3i th\u00edch t\u1ea1i sao nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean thi\u1ebfu ng\u1ee7 d\u1ec5 b\u1ecb c\u1ea3m c\u00fam v\u00e0 c\u00e1c b\u1ec7nh nhi\u1ec5m tr\u00f9ng kh\u00e1c h\u01a1n.<\/p>\n<\/li>\n<li>\n<p><strong>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tim m\u1ea1ch:<\/strong>  Nghi\u00ean c\u1ee9u cho th\u1ea5y thi\u1ebfu ng\u1ee7 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch nh\u01b0 huy\u1ebft \u00e1p cao, b\u1ec7nh \u0111\u1ed9ng m\u1ea1ch v\u00e0nh, v\u00e0 \u0111\u1ed9t qu\u1ef5. Thi\u1ebfu ng\u1ee7 l\u00e0m t\u0103ng hormone cortisol, m\u1ed9t lo\u1ea1i hormone g\u00e2y stress, g\u00f3p ph\u1ea7n l\u00e0m t\u0103ng huy\u1ebft \u00e1p.<\/p>\n<\/li>\n<li>\n<p><strong>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n:<\/strong> Thi\u1ebfu ng\u1ee7 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb, v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 t\u00e2m th\u1ea7n nh\u01b0 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u.  S\u1ef1 thi\u1ebfu h\u1ee5t gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c, l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n<\/li>\n<\/ul>\n<h3>2. T\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c ng\u1ee7 qu\u00e1 nhi\u1ec1u<\/h3>\n<p>Ng\u01b0\u1ee3c l\u1ea1i v\u1edbi thi\u1ebfu ng\u1ee7, ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u0169ng kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe.  Ng\u1ee7 qu\u00e1 nhi\u1ec1u, th\u01b0\u1eddng tr\u00ean 9 gi\u1edd m\u1ed7i \u0111\u00eam, c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ti\u1ec1m \u1ea9n.<\/p>\n<ul>\n<li>\n<p><strong>T\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng:<\/strong>  Ng\u1ee7 qu\u00e1 nhi\u1ec1u l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng type 2.  Vi\u1ec7c ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 nh\u1ea1y c\u1ea3m c\u1ee7a insulin, d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.<\/p>\n<\/li>\n<li>\n<p><strong>T\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch:<\/strong>  Gi\u1ed1ng nh\u01b0 thi\u1ebfu ng\u1ee7, ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u0169ng l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch.  \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0 do s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng chuy\u1ec3n h\u00f3a c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li>\n<p><strong>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t:<\/strong> Ng\u1ee7 qu\u00e1 nhi\u1ec1u d\u1eabn \u0111\u1ebfn l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng, gi\u1ea3m kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, l\u00e0m t\u0103ng nguy c\u01a1 b\u00e9o ph\u00ec v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe li\u00ean quan.<\/p>\n<\/li>\n<\/ul>\n<h3>3.  Th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/h3>\n<p>Th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi l\u1edbn l\u00e0 t\u1eeb 7 \u0111\u1ebfn 9 gi\u1edd m\u1ed7i \u0111\u00eam. Tuy nhi\u00ean, nhu c\u1ea7u gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng c\u00e1 nh\u00e2n, tu\u1ed5i t\u00e1c v\u00e0 l\u1ed1i s\u1ed1ng.  <\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Nh\u00f3m tu\u1ed5i<\/th>\n<th>Th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 l\u00fd t\u01b0\u1edfng (gi\u1edd\/\u0111\u00eam)<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Tr\u1ebb s\u01a1 sinh (0-3 th\u00e1ng)<\/td>\n<td>14-17<\/td>\n<\/tr>\n<tr>\n<td>Tr\u1ebb nh\u1ecf (4-11 th\u00e1ng)<\/td>\n<td>12-15<\/td>\n<\/tr>\n<tr>\n<td>Tr\u1ebb nh\u1ecf (1-2 tu\u1ed5i)<\/td>\n<td>11-14<\/td>\n<\/tr>\n<tr>\n<td>Tr\u1ebb m\u1eabu gi\u00e1o (3-5 tu\u1ed5i)<\/td>\n<td>10-13<\/td>\n<\/tr>\n<tr>\n<td>Tr\u1ebb em (6-13 tu\u1ed5i)<\/td>\n<td>9-11<\/td>\n<\/tr>\n<tr>\n<td>Thanh thi\u1ebfu ni\u00ean (14-17 tu\u1ed5i)<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td>Ng\u01b0\u1eddi l\u1edbn (18-64 tu\u1ed5i)<\/td>\n<td>7-9<\/td>\n<\/tr>\n<tr>\n<td>Ng\u01b0\u1eddi cao tu\u1ed5i (65 tu\u1ed5i tr\u1edf l\u00ean)<\/td>\n<td>7-8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>4.  C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/h3>\n<p>\u0110\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 \u0111\u1ee7 gi\u1ea5c, b\u1ea1n c\u1ea7n ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c x\u00e2y d\u1ef1ng m\u1ed9t th\u00f3i quen ng\u1ee7 khoa h\u1ecdc.  \u0110i\u1ec1u n\u00e0y bao g\u1ed3m vi\u1ec7c t\u1ea1o ra m\u1ed9t 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, duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n<p>K\u1ebft lu\u1eadn:  C\u1ea3 thi\u1ebfu ng\u1ee7 v\u00e0 ng\u1ee7 qu\u00e1 nhi\u1ec1u \u0111\u1ec1u c\u00f3 nh\u1eefng t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe.  Vi\u1ec7c duy tr\u00ec m\u1ed9t gi\u1ea5c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, ch\u1ea5t l\u01b0\u1ee3ng cao l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.  H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh v\u00e0 t\u00ecm ra th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 ph\u00f9 h\u1ee3p nh\u1ea5t \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7, m\u1ed9t ph\u1ea7n thi\u1ebft y\u1ebfu c\u1ee7a cu\u1ed9c s\u1ed1ng, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn ra r\u1eb1ng c\u1ea3 thi\u1ebfu ng\u1ee7 v\u00e0 ng\u1ee7 qu\u00e1 nhi\u1ec1u \u0111\u1ec1u g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe. C\u00e2n b\u1eb1ng gi\u1ea5c ng\u1ee7 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy<\/p>\n","protected":false},"author":1,"featured_media":51054,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112369","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\/112369","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=112369"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112369\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51054"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}