{"id":112673,"date":"2018-11-21T13:09:19","date_gmt":"2018-11-21T05:09:19","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-fall-asleep-faster\/"},"modified":"2025-01-12T14:22:28","modified_gmt":"2025-01-12T22:22:28","slug":"how-to-fall-asleep-faster","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-fall-asleep-faster\/","title":{"rendered":"Gi\u1ea3i ph\u00e1p Ng\u1ee7 Ngon: Thu\u1ed1c Ng\u1ee7 T\u1ef1 Nhi\u00ean & K\u1ef9 Thu\u1eadt Th\u01b0 Gi\u00e3n"},"content":{"rendered":"

M\u1ea5t ng\u1ee7 l\u00e0 v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. Vi\u1ec7c n\u1eb1m tr\u00ean gi\u01b0\u1eddng h\u00e0ng gi\u1edd m\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 thi\u1ebfp \u0111i g\u00e2y ra m\u1ec7t m\u1ecfi, kh\u00f3 ch\u1ecbu v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t. May m\u1eafn thay, c\u00f3 nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 nhanh h\u01a1n. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon gi\u1ea5c.<\/p>\n

1. Chu\u1ea9n b\u1ecb m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/h3>\n

M\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng, \u00e1nh s\u00e1ng, \u00e2m thanh v\u00e0 \u0111\u1ed9 \u1ea9m. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 n\u1eb1m trong kho\u1ea3ng 18-20 \u0111\u1ed9 C. M\u1ed9t c\u0103n ph\u00f2ng qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh \u0111\u1ec1u c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7. 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 ho\u1eb7c m\u1eb7t n\u1ea1 che m\u1eaft \u0111\u1ec3 ch\u1eb7n \u00e1nh s\u00e1ng b\u00ean ngo\u00e0i. N\u1ebfu ti\u1ebfng \u1ed3n t\u1eeb b\u00ean ngo\u00e0i l\u00e0m phi\u1ec1n b\u1ea1n, h\u00e3y s\u1eed d\u1ee5ng m\u00e1y t\u1ea1o \u00e2m thanh tr\u1eafng ho\u1eb7c n\u00fat b\u1ecbt tai. Cu\u1ed1i c\u00f9ng, \u0111\u1ed9 \u1ea9m trong ph\u00f2ng c\u0169ng c\u1ea7n \u0111\u01b0\u1ee3c l\u01b0u \u00fd. \u0110\u1ed9 \u1ea9m qu\u00e1 cao c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu, trong khi \u0111\u1ed9 \u1ea9m qu\u00e1 th\u1ea5p c\u00f3 th\u1ec3 l\u00e0m kh\u00f4 m\u0169i v\u00e0 h\u1ecdng, g\u00e2y kh\u00f3 ng\u1ee7.<\/p>\n

2. T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

Vi\u1ec7c chu\u1ea9n b\u1ecb tinh th\u1ea7n tr\u01b0\u1edbc khi ng\u1ee7 c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m vi\u1ec7c chu\u1ea9n b\u1ecb m\u00f4i tr\u01b0\u1eddng. Tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng ho\u1eb7c tivi \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7. \u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t melatonin, hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7. Thay v\u00e0o \u0111\u00f3, h\u00e3y d\u00e0nh th\u1eddi gian cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, t\u1eafm n\u01b0\u1edbc \u1ea5m, ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n nh\u01b0 yoga ho\u1eb7c thi\u1ec1n.<\/p>\n

3. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd<\/h3>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tr\u00e1nh \u0103n \u0111\u1ed3 \u0103n n\u1eb7ng ho\u1eb7c \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffein ho\u1eb7c c\u1ed3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Caffeine v\u00e0 c\u1ed3n c\u00f3 th\u1ec3 l\u00e0m k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh v\u00e0 g\u00e2y kh\u00f3 ng\u1ee7. \u0102n m\u1ed9t b\u1eefa t\u1ed1i nh\u1eb9 nh\u00e0ng v\u00e0 s\u1edbm s\u1ebd gi\u00fap h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n v\u00e0 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n c\u0169ng r\u1ea5t quan tr\u1ecdng, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7. T\u1eadp luy\u1ec7n v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u s\u1ebd gi\u00fap b\u1ea1n m\u1ec7t m\u1ecfi m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n

4. S\u1eed d\u1ee5ng g\u1ed1i v\u00e0 ch\u0103n ph\u00f9 h\u1ee3p<\/h3>\n

S\u1ef1 tho\u1ea3i m\u00e1i v\u1ec1 th\u1ec3 ch\u1ea5t c\u0169ng \u0111\u00f3ng g\u00f3p v\u00e0o vi\u1ec7c ng\u1ee7 ngon. Ch\u1ecdn g\u1ed1i v\u00e0 ch\u0103n ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n. G\u1ed1i qu\u00e1 cao ho\u1eb7c qu\u00e1 th\u1ea5p \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y \u0111au c\u1ed5 v\u00e0 kh\u00f3 ng\u1ee7. Ch\u0103n qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7. N\u1ebfu b\u1ea1n th\u00edch s\u1ef1 m\u1ec1m m\u1ea1i v\u00e0 sang tr\u1ecdng, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb t\u01a1 t\u1eb1m, v\u00ed d\u1ee5 nh\u01b0 ch\u0103n g\u1ed1i c\u1ee7a th\u01b0\u01a1ng hi\u1ec7u PandaSilk. Ch\u1ea5t li\u1ec7u t\u01a1 t\u1eb1m m\u1ec1m m\u1ea1i, tho\u00e1ng m\u00e1t v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9, gi\u00fap b\u1ea1n ng\u1ee7 ngon gi\u1ea5c h\u01a1n.<\/p>\n

5. Thi\u1ebft l\u1eadp gi\u1edd gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n<\/h3>\n

Gi\u1eef cho gi\u1edd \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd quen v\u1edbi chu k\u1ef3 ng\u1ee7-th\u1ee9c v\u00e0 d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. N\u1ebfu b\u1ea1n kh\u00f3 ng\u1ee7, h\u00e3y th\u1eed th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi h\u01a1n v\u00e0o bu\u1ed5i t\u1ed1i v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n\n\n\n\n\n\n\n\n\n
Ph\u01b0\u01a1ng ph\u00e1p<\/th>\nM\u00f4 t\u1ea3<\/th>\nHi\u1ec7u qu\u1ea3<\/th>\n<\/tr>\n<\/thead>\n
T\u1eafm n\u01b0\u1edbc \u1ea5m<\/td>\nGi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/td>\nT\u1ed1t<\/td>\n<\/tr>\n
Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng<\/td>\nGi\u00fap th\u01b0 gi\u00e3n tinh th\u1ea7n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/td>\nT\u1ed1t<\/td>\n<\/tr>\n
\u0110\u1ecdc s\u00e1ch<\/td>\nGi\u00fap th\u01b0 gi\u00e3n v\u00e0 l\u00e0m d\u1ecbu t\u00e2m tr\u00ed.<\/td>\nTrung b\u00ecnh<\/td>\n<\/tr>\n
Thi\u1ec1n<\/td>\nGi\u00fap t\u1eadp trung v\u00e0o h\u01a1i th\u1edf v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/td>\nT\u1ed1t<\/td>\n<\/tr>\n
S\u1eed d\u1ee5ng ch\u0103n g\u1ed1i t\u01a1 t\u1eb1m<\/td>\nCung c\u1ea5p s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 t\u1ed1t.<\/td>\nT\u1ed1t, \u0111\u1eb7c bi\u1ec7t v\u1edbi PandaSilk<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

K\u1ebft lu\u1eadn: Ng\u1ee7 ngon v\u00e0 nhanh h\u01a1n l\u00e0 \u0111i\u1ec1u ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c n\u1ebfu b\u1ea1n \u00e1p d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p tr\u00ean m\u1ed9t c\u00e1ch ki\u00ean tr\u00ec. H\u00e3y th\u1eed t\u1eebng ph\u01b0\u01a1ng ph\u00e1p v\u00e0 t\u00ecm ra nh\u1eefng c\u00e1ch ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi b\u1ea3n th\u00e2n \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon gi\u1ea5c, gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u1ea5t ng\u1ee7 l\u00e0 v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. Vi\u1ec7c n\u1eb1m tr\u00ean gi\u01b0\u1eddng h\u00e0ng gi\u1edd m\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 thi\u1ebfp \u0111i g\u00e2y ra m\u1ec7t m\u1ecfi, kh\u00f3 ch\u1ecbu v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t. May m\u1eafn thay, c\u00f3 nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p gi\u00fap b\u1ea1n<\/p>\n","protected":false},"author":1,"featured_media":51028,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112673","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\/112673","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=112673"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112673\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51028"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}