{"id":112617,"date":"2019-01-04T14:48:50","date_gmt":"2019-01-04T06:48:50","guid":{"rendered":"https:\/\/www.pandasilk.com\/5-tips-for-better-sleep-in-the-summer\/"},"modified":"2025-01-12T14:18:17","modified_gmt":"2025-01-12T22:18:17","slug":"5-tips-for-better-sleep-in-the-summer","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/5-tips-for-better-sleep-in-the-summer\/","title":{"rendered":"5 M\u1eb9o Ng\u1ee7 Ngon Gi\u1ea5c H\u00e8: B\u00ed Quy\u1ebft Gi\u1ea5c Ng\u1ee7 S\u00e2u"},"content":{"rendered":"

M\u00f9a h\u00e8 v\u1edbi c\u00e1i n\u00f3ng oi b\u1ee9c th\u01b0\u1eddng khi\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta b\u1ecb \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng. \u0110\u00eam d\u00e0i tr\u1eb1n tr\u1ecdc, kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c l\u00e0 nh\u1eefng v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn. Tuy nhi\u00ean, vi\u1ec7c c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u1eabn ho\u00e0n to\u00e0n kh\u1ea3 thi n\u1ebfu b\u1ea1n \u00e1p d\u1ee5ng m\u1ed9t v\u00e0i m\u1eb9o nh\u1ecf. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 5 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n ng\u1ee7 ngon gi\u1ea5c h\u01a1n trong m\u00f9a h\u00e8 n\u00f3ng n\u1ef1c.<\/p>\n

1. \u0110i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7<\/h3>\n

Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 ngon l\u00e0 kho\u1ea3ng 20-22 \u0111\u1ed9 C. Khi nhi\u1ec7t \u0111\u1ed9 cao h\u01a1n, c\u01a1 th\u1ec3 s\u1ebd kh\u00f3 th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 b\u1ecb t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam. V\u00ec v\u1eady, h\u00e3y c\u1ed1 g\u1eafng h\u1ea1 nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng \u0111i\u1ec1u h\u00f2a nhi\u1ec7t \u0111\u1ed9, qu\u1ea1t ho\u1eb7c m\u1edf c\u1eeda s\u1ed5 v\u00e0o ban \u0111\u00eam n\u1ebfu tr\u1eddi m\u00e1t m\u1ebb. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u \u0111\u1ec3 ch\u1eafn n\u1eafng v\u00e0 gi\u1eef cho ph\u00f2ng m\u00e1t h\u01a1n. N\u1ebfu kh\u00f4ng c\u00f3 \u0111i\u1ec1u h\u00f2a, h\u00e3y th\u1eed t\u1eafm n\u01b0\u1edbc m\u00e1t tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3.<\/p>\n\n\n\n\n\n\n\n\n
Ph\u01b0\u01a1ng ph\u00e1p l\u00e0m m\u00e1t<\/th>\n\u01afu \u0111i\u1ec3m<\/th>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
\u0110i\u1ec1u h\u00f2a nhi\u1ec7t \u0111\u1ed9<\/td>\nHi\u1ec7u qu\u1ea3 l\u00e0m m\u00e1t cao, d\u1ec5 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9<\/td>\nTi\u00eau th\u1ee5 \u0111i\u1ec7n n\u0103ng cao, c\u00f3 th\u1ec3 g\u00e2y kh\u00f4 da<\/td>\n<\/tr>\n
Qu\u1ea1t<\/td>\nTi\u1ebft ki\u1ec7m \u0111i\u1ec7n n\u0103ng, d\u1ec5 s\u1eed d\u1ee5ng<\/td>\nHi\u1ec7u qu\u1ea3 l\u00e0m m\u00e1t th\u1ea5p h\u01a1n \u0111i\u1ec1u h\u00f2a, c\u00f3 th\u1ec3 g\u00e2y ti\u1ebfng \u1ed3n<\/td>\n<\/tr>\n
M\u1edf c\u1eeda s\u1ed5<\/td>\nT\u1ef1 nhi\u00ean, ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng<\/td>\nPh\u1ee5 thu\u1ed9c v\u00e0o th\u1eddi ti\u1ebft, c\u00f3 th\u1ec3 g\u00e2y ti\u1ebfng \u1ed3n v\u00e0 b\u1ee5i b\u1ea9n<\/td>\n<\/tr>\n
T\u1eafm n\u01b0\u1edbc m\u00e1t<\/td>\nGi\u00fap h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3<\/td>\nHi\u1ec7u qu\u1ea3 ch\u1ec9 trong th\u1eddi gian ng\u1eafn<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

2. Ch\u1ecdn ch\u1ea5t li\u1ec7u v\u1ea3i ng\u1ee7 ph\u00f9 h\u1ee3p<\/h3>\n

V\u1ea3i ng\u1ee7 th\u1ea5m h\u00fat m\u1ed3 h\u00f4i v\u00e0 tho\u00e1ng m\u00e1t l\u00e0 r\u1ea5t quan tr\u1ecdng trong m\u00f9a h\u00e8. H\u00e3y tr\u00e1nh xa nh\u1eefng ch\u1ea5t li\u1ec7u v\u1ea3i d\u00e0y, n\u00f3ng nh\u01b0 len ho\u1eb7c b\u00f4ng. Thay v\u00e0o \u0111\u00f3, h\u00e3y \u01b0u ti\u00ean c\u00e1c ch\u1ea5t li\u1ec7u nh\u01b0 cotton, linen, ho\u1eb7c l\u1ee5a t\u01a1 t\u1eb1m. L\u1ee5a t\u01a1 t\u1eb1m, \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u1ee5a t\u01a1 t\u1eb1m c\u1ee7a th\u01b0\u01a1ng hi\u1ec7u PandaSilk, v\u1edbi \u0111\u1ed9 m\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed v\u00e0 kh\u1ea3 n\u0103ng \u0111i\u1ec1u ti\u1ebft nhi\u1ec7t \u0111\u1ed9 tuy\u1ec7t v\u1eddi, s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 d\u1ec5 ch\u1ecbu su\u1ed1t \u0111\u00eam. Ch\u1ea5t li\u1ec7u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 th\u00f4ng tho\u00e1ng, h\u1ea1n ch\u1ebf \u0111\u1ed5 m\u1ed3 h\u00f4i v\u00e0 gi\u1eef cho gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb gi\u00e1n \u0111o\u1ea1n.<\/p>\n

3. T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd<\/h3>\n

Vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, s\u1ebd gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. H\u00e3y c\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 quen v\u1edbi chu k\u1ef3 ng\u1ee7-th\u1ee9c t\u1ef1 nhi\u00ean. Tr\u00e1nh th\u1ee9c khuya ho\u1eb7c ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n v\u00ec \u0111i\u1ec1u n\u00e0y s\u1ebd l\u00e0m r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc v\u00e0 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 h\u01a1n v\u00e0o c\u00e1c ng\u00e0y trong tu\u1ea7n.<\/p>\n

4. T\u1ea1o kh\u00f4ng gian ng\u1ee7 th\u01b0 gi\u00e3n<\/h3>\n

M\u1ed9t kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 y\u00ean t\u0129nh l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon. H\u00e3y \u0111\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n t\u1ed1i v\u00e0 y\u00ean t\u0129nh. S\u1eed d\u1ee5ng r\u00e8m c\u1eeda d\u00e0y \u0111\u1ec3 ch\u1eafn \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi, t\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ph\u00e1t ra \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 1 ti\u1ebfng. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng tinh d\u1ea7u th\u01a1m ho\u1eb7c nh\u1ea1c nh\u1eb9 nh\u00e0ng \u0111\u1ec3 t\u1ea1o kh\u00f4ng gian th\u01b0 gi\u00e3n. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng gi\u01b0\u1eddng ng\u1ee7 c\u1ee7a b\u1ea1n tho\u1ea3i m\u00e1i v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3.<\/p>\n

5. H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

\u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 ti vi c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. \u00c1nh s\u00e1ng n\u00e0y \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin, m\u1ed9t hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7. V\u00ec v\u1eady, h\u00e3y h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 1-2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Thay v\u00e0o \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 th\u01b0 gi\u00e3n.<\/p>\n

K\u1ebft lu\u1eadn: Ng\u1ee7 ngon gi\u1ea5c trong m\u00f9a h\u00e8 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh v\u00e0 t\u1eadn h\u01b0\u1edfng nh\u1eefng gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c h\u01a1n, s\u1eb5n s\u00e0ng cho m\u1ed9t ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. H\u00e3y ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n v\u00e0 b\u1ea1n s\u1ebd th\u1ea5y s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u00f9a h\u00e8 v\u1edbi c\u00e1i n\u00f3ng oi b\u1ee9c th\u01b0\u1eddng khi\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta b\u1ecb \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng. \u0110\u00eam d\u00e0i tr\u1eb1n tr\u1ecdc, kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c l\u00e0 nh\u1eefng v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn. Tuy nhi\u00ean, vi\u1ec7c c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u1eabn ho\u00e0n to\u00e0n kh\u1ea3 thi n\u1ebfu b\u1ea1n \u00e1p d\u1ee5ng m\u1ed9t v\u00e0i m\u1eb9o<\/p>\n","protected":false},"author":1,"featured_media":51121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112617","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\/112617","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=112617"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112617\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51121"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}