{"id":112521,"date":"2019-03-08T19:01:30","date_gmt":"2019-03-08T11:01:30","guid":{"rendered":"https:\/\/www.pandasilk.com\/fragmented-or-interrupted-sleep-as-bad-as-no-sleep-at-all\/"},"modified":"2025-01-12T14:20:40","modified_gmt":"2025-01-12T22:20:40","slug":"fragmented-or-interrupted-sleep-as-bad-as-no-sleep-at-all","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/fragmented-or-interrupted-sleep-as-bad-as-no-sleep-at-all\/","title":{"rendered":"Ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c: T\u1ec7 h\u1ea1i nh\u01b0 m\u1ea5t ng\u1ee7 ho\u00e0n to\u00e0n"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n hay ph\u00e2n m\u1ea3nh c\u00f3 th\u1ef1c s\u1ef1 t\u1ec7 nh\u01b0 kh\u00f4ng ng\u1ee7? C\u00e2u h\u1ecfi n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111\u1eb7t ra b\u1edfi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, hay t\u1ec9nh gi\u1ea5c nhi\u1ec1u l\u1ea7n trong \u0111\u00eam. Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng mi\u1ec5n sao \u0111\u01b0\u1ee3c v\u00e0i ti\u1ebfng ng\u1ee7 l\u00e0 \u0111\u1ee7, nh\u01b0ng th\u1ef1c t\u1ebf l\u1ea1i ph\u1ee9c t\u1ea1p h\u01a1n nhi\u1ec1u. Nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 quan tr\u1ecdng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng, v\u00e0 gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng cho s\u1ee9c kh\u1ecfe, th\u1eadm ch\u00ed c\u00f2n t\u1ec7 h\u01a1n l\u00e0 thi\u1ebfu ng\u1ee7 ho\u00e0n to\u00e0n.<\/p>\n

1. \u1ea2nh h\u01b0\u1edfng c\u1ee7a gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n \u0111\u1ebfn s\u1ee9c kh\u1ecfe<\/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 th\u1eddi gian \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o. Trong qu\u00e1 tr\u00ecnh ng\u1ee7, c\u01a1 th\u1ec3 s\u1ea3n sinh ra hormone t\u0103ng tr\u01b0\u1edfng, s\u1eeda ch\u1eefa t\u1ebf b\u00e0o, c\u1ee7ng c\u1ed1 h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd kh\u00e1c. Gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 n\u00e0y, d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1ec7 qu\u1ea3 ti\u00eau c\u1ef1c. M\u1ed7i l\u1ea7n t\u1ec9nh gi\u1ea5c, d\u00f9 ch\u1ec9 trong v\u00e0i ph\u00fat, c\u0169ng \u0111\u1ee7 \u0111\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 ng\u1ee7 s\u00e2u (giai \u0111o\u1ea1n ng\u1ee7 REM), giai \u0111o\u1ea1n quan tr\u1ecdng nh\u1ea5t \u0111\u1ed1i v\u1edbi vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 x\u1eed l\u00fd th\u00f4ng tin. Thi\u1ebfu ng\u1ee7 s\u00e2u d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i, kh\u00f3 t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb v\u00e0 suy gi\u1ea3m kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c.<\/p>\n

2. So s\u00e1nh gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n v\u1edbi thi\u1ebfu ng\u1ee7 ho\u00e0n to\u00e0n<\/h3>\n

Th\u1ef1c t\u1ebf, gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 "\u00edt ng\u1ee7 h\u01a1n". M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng ng\u1ee7 4 ti\u1ebfng li\u00ean t\u1ee5c t\u1ed1t h\u01a1n l\u00e0 ng\u1ee7 8 ti\u1ebfng nh\u01b0ng b\u1ecb gi\u00e1n \u0111o\u1ea1n th\u00e0nh nhi\u1ec1u l\u1ea7n th\u1ee9c gi\u1ea5c ng\u1eafn. \u0110i\u1ec1u n\u00e0y l\u00e0 do vi\u1ec7c li\u00ean t\u1ee5c t\u1ec9nh gi\u1ea5c l\u00e0m t\u0103ng m\u1ee9c \u0111\u1ed9 cortisol (hormone c\u0103ng th\u1eb3ng) trong c\u01a1 th\u1ec3, g\u00e2y ra stress k\u00e9o d\u00e0i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tim m\u1ea1ch, h\u1ec7 ti\u00eau h\u00f3a v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y so s\u00e1nh m\u1ed9t s\u1ed1 t\u00e1c \u0111\u1ed9ng c\u1ee7a gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n v\u00e0 thi\u1ebfu ng\u1ee7 ho\u00e0n to\u00e0n:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
T\u00e1c \u0111\u1ed9ng<\/th>\nGi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n<\/th>\nThi\u1ebfu ng\u1ee7 ho\u00e0n to\u00e0n<\/th>\n<\/tr>\n<\/thead>\n
M\u1ec7t m\u1ecfi<\/td>\nCao<\/td>\nR\u1ea5t cao<\/td>\n<\/tr>\n
Kh\u00f3 t\u1eadp trung<\/td>\nCao<\/td>\nR\u1ea5t cao<\/td>\n<\/tr>\n
Suy gi\u1ea3m tr\u00ed nh\u1edb<\/td>\nTrung b\u00ecnh – Cao<\/td>\nCao<\/td>\n<\/tr>\n
Gi\u1ea3m kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch<\/td>\nCao<\/td>\nR\u1ea5t cao<\/td>\n<\/tr>\n
T\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch<\/td>\nCao<\/td>\nR\u1ea5t cao<\/td>\n<\/tr>\n
T\u0103ng c\u00e2n<\/td>\nTrung b\u00ecnh<\/td>\nCao<\/td>\n<\/tr>\n
Tr\u1ea7m c\u1ea3m<\/td>\nTrung b\u00ecnh – Cao<\/td>\nCao<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

3. C\u00e1c y\u1ebfu t\u1ed1 g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/h3>\n

Nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 g\u00e2y ra gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n, bao g\u1ed3m: stress, lo \u00e2u, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 (nh\u01b0 ch\u1ee9ng ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c, ng\u01b0ng th\u1edf khi ng\u1ee7), s\u1eed d\u1ee5ng ch\u1ea5t k\u00edch th\u00edch (c\u00e0 ph\u00ea, r\u01b0\u1ee3u), m\u00f4i tr\u01b0\u1eddng ng\u1ee7 kh\u00f4ng tho\u1ea3i m\u00e1i (\u00e1nh s\u00e1ng, ti\u1ebfng \u1ed3n), ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh v\u00e0 thi\u1ebfu v\u1eadn \u0111\u1ed9ng. Vi\u1ec7c x\u00e1c \u0111\u1ecbnh v\u00e0 gi\u1ea3i quy\u1ebft c\u00e1c nguy\u00ean nh\u00e2n n\u00e0y l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

4. C\u00e1ch kh\u1eafc ph\u1ee5c gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n<\/h3>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, c\u1ea7n x\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 khoa h\u1ecdc, bao g\u1ed3m: \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd, t\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1i \u01b0u (t\u1ed1i, y\u00ean t\u0129nh, m\u00e1t m\u1ebb), h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n, \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 tr\u00e1nh stress. N\u1ebfu t\u00ecnh tr\u1ea1ng gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n k\u00e9o d\u00e0i, c\u1ea7n 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 gi\u00e1n \u0111o\u1ea1n kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng m\u00e0 c\u00f2n g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng. Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 quan tr\u1ecdng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng, v\u00e0 vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. V\u00ec v\u1eady, h\u00e3y \u01b0u ti\u00ean cho gi\u1ea5c ng\u1ee7 ngon v\u00e0 t\u00ecm c\u00e1ch kh\u1eafc ph\u1ee5c c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n hay ph\u00e2n m\u1ea3nh c\u00f3 th\u1ef1c s\u1ef1 t\u1ec7 nh\u01b0 kh\u00f4ng ng\u1ee7? C\u00e2u h\u1ecfi n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111\u1eb7t ra b\u1edfi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, hay t\u1ec9nh gi\u1ea5c nhi\u1ec1u l\u1ea7n trong \u0111\u00eam. Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng mi\u1ec5n sao \u0111\u01b0\u1ee3c v\u00e0i ti\u1ebfng<\/p>\n","protected":false},"author":1,"featured_media":51087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112521","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\/112521","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=112521"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51087"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}