{"id":112761,"date":"2018-10-06T05:40:10","date_gmt":"2018-10-05T21:40:10","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-statistics-revealed-by-sleep-cycle-alarm-clock-app\/"},"modified":"2025-01-12T14:27:32","modified_gmt":"2025-01-12T22:27:32","slug":"sleep-statistics-revealed-by-sleep-cycle-alarm-clock-app","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-statistics-revealed-by-sleep-cycle-alarm-clock-app\/","title":{"rendered":"\u1ee8ng d\u1ee5ng b\u00e1o th\u1ee9c gi\u1ea5c ng\u1ee7: Th\u1ed1ng k\u00ea gi\u1ea5c ng\u1ee7 ng\u01b0\u1eddi d\u00f9ng"},"content":{"rendered":"

\u1ee8ng d\u1ee5ng \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c theo chu k\u1ef3 gi\u1ea5c ng\u1ee7 \u0111ang ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn, mang \u0111\u1ebfn cho ng\u01b0\u1eddi d\u00f9ng c\u00e1i nh\u00ecn s\u00e2u s\u1eafc v\u1ec1 th\u00f3i quen ng\u1ee7 c\u1ee7a ch\u00ednh m\u00ecnh. Th\u00f4ng qua vi\u1ec7c theo d\u00f5i c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c nhau, \u1ee9ng d\u1ee5ng n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u00e1nh th\u1ee9c ng\u01b0\u1eddi d\u00f9ng m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng m\u00e0 c\u00f2n cung c\u1ea5p m\u1ed9t kho t\u00e0ng d\u1eef li\u1ec7u v\u1ec1 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u1eeb \u0111\u00f3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 th\u1ed1ng k\u00ea th\u00fa v\u1ecb \u0111\u01b0\u1ee3c ti\u1ebft l\u1ed9 b\u1edfi c\u00e1c \u1ee9ng d\u1ee5ng n\u00e0y.<\/p>\n

    \n
  1. Ph\u00e2n b\u1ed5 th\u1eddi gian trong c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/li>\n<\/ol>\n

    \u1ee8ng d\u1ee5ng th\u01b0\u1eddng theo d\u00f5i hai giai \u0111o\u1ea1n ch\u00ednh c\u1ee7a gi\u1ea5c ng\u1ee7: gi\u1ea5c ng\u1ee7 NREM (Non-Rapid Eye Movement) v\u00e0 gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement). Gi\u1ea5c ng\u1ee7 NREM \u0111\u01b0\u1ee3c chia th\u00e0nh ba giai \u0111o\u1ea1n con: giai \u0111o\u1ea1n 1 (gi\u1ea5c ng\u1ee7 n\u00f4ng), giai \u0111o\u1ea1n 2 (gi\u1ea5c ng\u1ee7 nh\u1eb9) v\u00e0 giai \u0111o\u1ea1n 3 (gi\u1ea5c ng\u1ee7 s\u00e2u). D\u1eef li\u1ec7u t\u1eeb nhi\u1ec1u \u1ee9ng d\u1ee5ng cho th\u1ea5y s\u1ef1 ph\u00e2n b\u1ed5 th\u1eddi gian trong c\u00e1c giai \u0111o\u1ea1n n\u00e0y thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o tu\u1ed5i t\u00e1c, gi\u1edbi t\u00ednh v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe. Ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i th\u01b0\u1eddng c\u00f3 th\u1eddi gian gi\u1ea5c ng\u1ee7 s\u00e2u nhi\u1ec1u h\u01a1n so v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. Ph\u1ee5 n\u1eef th\u01b0\u1eddng c\u00f3 nhi\u1ec1u gi\u1ea5c ng\u1ee7 REM h\u01a1n so v\u1edbi nam gi\u1edbi. B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y minh h\u1ecda m\u1ed9t v\u00ed d\u1ee5 v\u1ec1 ph\u00e2n b\u1ed5 th\u1eddi gian gi\u1ea5c ng\u1ee7 trung b\u00ecnh c\u1ee7a m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh:<\/p>\n\n\n\n\n\n\n\n\n
    Giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\nTh\u1eddi gian (gi\u1edd)<\/th>\nT\u1ef7 l\u1ec7 (%)<\/th>\n<\/tr>\n<\/thead>\n
    Gi\u1ea5c ng\u1ee7 NREM giai \u0111o\u1ea1n 1<\/td>\n0.5<\/td>\n10%<\/td>\n<\/tr>\n
    Gi\u1ea5c ng\u1ee7 NREM giai \u0111o\u1ea1n 2<\/td>\n3<\/td>\n60%<\/td>\n<\/tr>\n
    Gi\u1ea5c ng\u1ee7 NREM giai \u0111o\u1ea1n 3<\/td>\n1.5<\/td>\n30%<\/td>\n<\/tr>\n
    Gi\u1ea5c ng\u1ee7 REM<\/td>\n1<\/td>\n10%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
      \n
    1. \u1ea2nh h\u01b0\u1edfng c\u1ee7a c\u00e1c y\u1ebfu t\u1ed1 b\u00ean ngo\u00e0i \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/li>\n<\/ol>\n

      \u1ee8ng d\u1ee5ng c\u0169ng cho ph\u00e9p theo d\u00f5i \u1ea3nh h\u01b0\u1edfng c\u1ee7a c\u00e1c y\u1ebfu t\u1ed1 b\u00ean ngo\u00e0i nh\u01b0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c, th\u1eddi gian ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh, v\u00e0 stress \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. V\u00ed d\u1ee5, vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u \u0111\u1ed3 \u0103n gi\u00e0u ch\u1ea5t b\u00e9o tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m th\u1eddi gian gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 t\u0103ng th\u1eddi gian t\u1ec9nh gi\u1ea5c trong \u0111\u00eam. Ng\u01b0\u1ee3c l\u1ea1i, luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c \u0111i\u1ec1u \u0111\u1ed9 th\u01b0\u1eddng xuy\u00ean \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c m\u00e1y t\u00ednh tr\u01b0\u1edbc khi ng\u1ee7 c\u0169ng l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 khi\u1ebfn kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. \u1ee8ng d\u1ee5ng c\u00f3 th\u1ec3 gi\u00fap ng\u01b0\u1eddi d\u00f9ng nh\u1eadn bi\u1ebft \u0111\u01b0\u1ee3c c\u00e1c y\u1ebfu t\u1ed1 n\u00e0y v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen s\u1ed1ng sao cho ph\u00f9 h\u1ee3p.<\/p>\n

        \n
      1. Ph\u00e2n t\u00edch xu h\u01b0\u1edbng gi\u1ea5c ng\u1ee7 theo th\u1eddi gian<\/li>\n<\/ol>\n

        M\u1ed9t trong nh\u1eefng t\u00ednh n\u0103ng h\u1eefu \u00edch c\u1ee7a \u1ee9ng d\u1ee5ng l\u00e0 kh\u1ea3 n\u0103ng theo d\u00f5i xu h\u01b0\u1edbng gi\u1ea5c ng\u1ee7 theo th\u1eddi gian. B\u1eb1ng c\u00e1ch ghi l\u1ea1i d\u1eef li\u1ec7u gi\u1ea5c ng\u1ee7 h\u00e0ng \u0111\u00eam, \u1ee9ng d\u1ee5ng c\u00f3 th\u1ec3 t\u1ea1o ra c\u00e1c bi\u1ec3u \u0111\u1ed3 th\u1ec3 hi\u1ec7n s\u1ef1 thay \u0111\u1ed5i v\u1ec1 th\u1eddi gian ng\u1ee7, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, v\u00e0 c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c nhau trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh (v\u00ed d\u1ee5: m\u1ed9t tu\u1ea7n, m\u1ed9t th\u00e1ng ho\u1eb7c m\u1ed9t n\u0103m). \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u01b0\u1eddi d\u00f9ng nh\u1eadn ra \u0111\u01b0\u1ee3c c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 ti\u1ec1m \u1ea9n v\u00e0 t\u00ecm c\u00e1ch kh\u1eafc ph\u1ee5c k\u1ecbp th\u1eddi. V\u00ed d\u1ee5, n\u1ebfu ng\u01b0\u1eddi d\u00f9ng nh\u1eadn th\u1ea5y th\u1eddi gian gi\u1ea5c ng\u1ee7 s\u00e2u gi\u1ea3m d\u1ea7n trong v\u00e0i tu\u1ea7n li\u00ean ti\u1ebfp, h\u1ecd c\u00f3 th\u1ec3 c\u1ea7n xem x\u00e9t l\u1ea1i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, th\u00f3i quen sinh ho\u1ea1t ho\u1eb7c tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/p>\n

          \n
        1. So s\u00e1nh d\u1eef li\u1ec7u c\u00e1 nh\u00e2n v\u1edbi d\u1eef li\u1ec7u trung b\u00ecnh<\/li>\n<\/ol>\n

          Nhi\u1ec1u \u1ee9ng d\u1ee5ng cho ph\u00e9p ng\u01b0\u1eddi d\u00f9ng so s\u00e1nh d\u1eef li\u1ec7u gi\u1ea5c ng\u1ee7 c\u00e1 nh\u00e2n c\u1ee7a m\u00ecnh v\u1edbi d\u1eef li\u1ec7u trung b\u00ecnh c\u1ee7a ng\u01b0\u1eddi d\u00f9ng kh\u00e1c c\u00f3 c\u00f9ng \u0111\u1ed9 tu\u1ed5i, gi\u1edbi t\u00ednh. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u01b0\u1eddi d\u00f9ng hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh so v\u1edbi ng\u01b0\u1eddi kh\u00e1c v\u00e0 c\u00f3 c\u00e1i nh\u00ecn kh\u00e1ch quan h\u01a1n v\u1ec1 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh. Tuy nhi\u00ean, c\u1ea7n l\u01b0u \u00fd r\u1eb1ng d\u1eef li\u1ec7u trung b\u00ecnh ch\u1ec9 mang t\u00ednh ch\u1ea5t tham kh\u1ea3o v\u00e0 kh\u00f4ng th\u1ec3 \u00e1p d\u1ee5ng cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi.<\/p>\n

          K\u1ebft lu\u1eadn: \u1ee8ng d\u1ee5ng \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c theo chu k\u1ef3 gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 h\u1eefu \u00edch \u0111\u1ec3 theo d\u00f5i v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Qua vi\u1ec7c cung c\u1ea5p c\u00e1c s\u1ed1 li\u1ec7u th\u1ed1ng k\u00ea chi ti\u1ebft, \u1ee9ng d\u1ee5ng gi\u00fap ng\u01b0\u1eddi d\u00f9ng hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 th\u00f3i quen ng\u1ee7 c\u1ee7a m\u00ecnh, t\u1eeb \u0111\u00f3 \u0111\u01b0a ra c\u00e1c bi\u1ec7n ph\u00e1p \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n, g\u00f3p ph\u1ea7n n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u00e0 n\u0103ng su\u1ea5t s\u1ed1ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

          \u1ee8ng d\u1ee5ng \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c theo chu k\u1ef3 gi\u1ea5c ng\u1ee7 \u0111ang ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn, mang \u0111\u1ebfn cho ng\u01b0\u1eddi d\u00f9ng c\u00e1i nh\u00ecn s\u00e2u s\u1eafc v\u1ec1 th\u00f3i quen ng\u1ee7 c\u1ee7a ch\u00ednh m\u00ecnh. Th\u00f4ng qua vi\u1ec7c theo d\u00f5i c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c nhau, \u1ee9ng d\u1ee5ng n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u00e1nh th\u1ee9c ng\u01b0\u1eddi d\u00f9ng m\u1ed9t<\/p>\n","protected":false},"author":1,"featured_media":51022,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112761","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\/112761","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=112761"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112761\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51022"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}