{"id":112793,"date":"2018-09-20T02:13:16","date_gmt":"2018-09-19T18:13:16","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-nap-during-lunch-break\/"},"modified":"2025-01-12T14:23:32","modified_gmt":"2025-01-12T22:23:32","slug":"how-to-nap-during-lunch-break","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-nap-during-lunch-break\/","title":{"rendered":"Ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3 trong gi\u1edd ngh\u1ec9 gi\u1ea3i lao"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 tr\u01b0a ng\u1eafn trong gi\u1edd ngh\u1ec9 gi\u1ea3i lao gi\u1eefa tr\u01b0a c\u00f3 th\u1ec3 l\u00e0m t\u0103ng n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. Tuy nhi\u00ean, vi\u1ec7c ch\u1ee3p m\u1eaft hi\u1ec7u qu\u1ea3 trong th\u1eddi gian ng\u1eafn \u0111\u00f2i h\u1ecfi s\u1ef1 chu\u1ea9n b\u1ecb v\u00e0 k\u1ef9 thu\u1eadt. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch t\u1eadn d\u1ee5ng t\u1ed1i \u0111a gi\u1edd ngh\u1ec9 tr\u01b0a \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn ch\u1ea5t l\u01b0\u1ee3ng.<\/p>\n<h3>1. Chu\u1ea9n b\u1ecb kh\u00f4ng gian ngh\u1ec9 ng\u01a1i l\u00fd t\u01b0\u1edfng<\/h3>\n<p>Ch\u1ecdn m\u1ed9t n\u01a1i y\u00ean t\u0129nh, t\u1ed1i v\u00e0 tho\u1ea3i m\u00e1i l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t.  N\u1ebfu c\u00f4ng ty c\u00f3 ph\u00f2ng ngh\u1ec9 d\u00e0nh ri\u00eang cho nh\u00e2n vi\u00ean, h\u00e3y t\u1eadn d\u1ee5ng n\u00f3. N\u1ebfu kh\u00f4ng, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm m\u1ed9t g\u00f3c y\u00ean t\u0129nh trong v\u0103n ph\u00f2ng, ho\u1eb7c th\u1eadm ch\u00ed trong xe h\u01a1i n\u1ebfu b\u1ea1n l\u00e1i xe \u0111\u1ebfn c\u00f4ng ty.  \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n v\u00e0 \u00e1nh s\u00e1ng. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng tai nghe ch\u1ed1ng \u1ed3n ho\u1eb7c m\u1eb7t n\u1ea1 che m\u1eaft \u0111\u1ec3 t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u1ed1i \u01b0u.  N\u1ebfu s\u1eed d\u1ee5ng xe h\u01a1i, h\u00e3y \u0111\u1ea3m b\u1ea3o \u0111\u1ed7 xe \u1edf n\u01a1i an to\u00e0n v\u00e0 t\u1eaft m\u00e1y \u0111\u1ec3 tr\u00e1nh nguy hi\u1ec3m.<\/p>\n<h3>2. T\u1ea1o th\u00f3i quen ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3<\/h3>\n<p>Vi\u1ec7c ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3 kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o m\u00f4i tr\u01b0\u1eddng m\u00e0 c\u00f2n v\u00e0o th\u00f3i quen.  H\u00e3y c\u1ed1 g\u1eafng ng\u1ee7 tr\u01b0a v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.  Tr\u00e1nh \u0103n qu\u00e1 no tr\u01b0\u1edbc khi ng\u1ee7 tr\u01b0a v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.  M\u1ed9t b\u1eefa \u0103n nh\u1eb9, gi\u00e0u protein v\u00e0 \u00edt ch\u1ea5t b\u00e9o s\u1ebd t\u1ed1t h\u01a1n.  Tr\u01b0\u1edbc khi ng\u1ee7, h\u00e3y th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, \u0111\u1ecdc s\u00e1ch ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u.<\/p>\n<h3>3. Th\u1eddi gian ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng<\/h3>\n<p>Th\u1eddi gian ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng dao \u0111\u1ed9ng t\u1eeb 20-30 ph\u00fat.  Ng\u1ee7 qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n t\u1ec9nh d\u1eady m\u1ec7t m\u1ecfi h\u01a1n.  Ng\u1ee7 ng\u1eafn h\u01a1n 20 ph\u00fat c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i.  H\u00e3y s\u1eed d\u1ee5ng \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n kh\u00f4ng ng\u1ee7 qu\u00e1 gi\u1ea5c.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Th\u1eddi gian ng\u1ee7 tr\u01b0a<\/th>\n<th>L\u1ee3i \u00edch<\/th>\n<th>T\u00e1c d\u1ee5ng ph\u1ee5<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>20-30 ph\u00fat<\/td>\n<td>T\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o, c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb<\/td>\n<td>C\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 khi th\u1ee9c d\u1eady (\u00edt)<\/td>\n<\/tr>\n<tr>\n<td>60-90 ph\u00fat<\/td>\n<td>C\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb, kh\u1ea3 n\u0103ng s\u00e1ng t\u1ea1o<\/td>\n<td>C\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, kh\u00f3 t\u1ec9nh d\u1eady<\/td>\n<\/tr>\n<tr>\n<td>H\u01a1n 90 ph\u00fat<\/td>\n<td>C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 ban \u0111\u00eam<\/td>\n<td>R\u1ea5t kh\u00f3 t\u1ec9nh d\u1eady, m\u1ec7t m\u1ecfi<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>4. T\u01b0 th\u1ebf ng\u1ee7 tr\u01b0a ph\u00f9 h\u1ee3p<\/h3>\n<p>T\u01b0 th\u1ebf ng\u1ee7 \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  H\u00e3y ch\u1ecdn t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i nh\u1ea5t cho b\u1ea3n th\u00e2n, c\u00f3 th\u1ec3 l\u00e0 n\u1eb1m th\u1eb3ng, n\u1eb1m nghi\u00eang ho\u1eb7c ng\u1ed3i d\u1ef1a v\u00e0o gh\u1ebf.  N\u1ebfu ng\u1ed3i, h\u00e3y c\u1ed1 g\u1eafng gi\u1eef cho l\u01b0ng th\u1eb3ng \u0111\u1ec3 tr\u00e1nh \u0111au l\u01b0ng.  S\u1eed d\u1ee5ng g\u1ed1i nh\u1ecf \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 \u0111\u1ea7u v\u00e0 c\u1ed5.  Tr\u00e1nh n\u1eb1m s\u1ea5p v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 th\u1edf v\u00e0 \u0111au c\u1ed5.<\/p>\n<h3>5.  Th\u1ee9c d\u1eady \u0111\u00fang c\u00e1ch<\/h3>\n<p>\u0110\u1eebng v\u1ed9i v\u00e0ng b\u1eadt d\u1eady ngay sau khi chu\u00f4ng b\u00e1o th\u1ee9c reo.  H\u00e3y d\u00e0nh v\u00e0i ph\u00fat \u0111\u1ec3 t\u1eeb t\u1eeb t\u1ec9nh d\u1eady, v\u01b0\u01a1n vai v\u00e0 th\u01b0 gi\u00e3n.  U\u1ed1ng m\u1ed9t ly n\u01b0\u1edbc gi\u00fap l\u00e0m t\u1ec9nh t\u00e1o c\u01a1 th\u1ec3.  Sau gi\u1ea5c ng\u1ee7 tr\u01b0a, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ti\u1ebfp t\u1ee5c c\u00f4ng vi\u1ec7c.<\/p>\n<p>K\u1ebft lu\u1eadn: Ng\u1ee7 tr\u01b0a trong gi\u1edd ngh\u1ec9 tr\u01b0a l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng n\u0103ng su\u1ea5t v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe.  B\u1eb1ng c\u00e1ch chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng v\u00e0 tu\u00e2n theo c\u00e1c l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a th\u1eddi gian ngh\u1ec9 ng\u01a1i c\u1ee7a m\u00ecnh v\u00e0 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng.  H\u00e3y th\u1eed \u00e1p d\u1ee5ng v\u00e0 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 tr\u01b0a ng\u1eafn trong gi\u1edd ngh\u1ec9 gi\u1ea3i lao gi\u1eefa tr\u01b0a c\u00f3 th\u1ec3 l\u00e0m t\u0103ng n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. Tuy nhi\u00ean, vi\u1ec7c ch\u1ee3p m\u1eaft hi\u1ec7u qu\u1ea3 trong th\u1eddi gian ng\u1eafn \u0111\u00f2i h\u1ecfi s\u1ef1 chu\u1ea9n b\u1ecb v\u00e0 k\u1ef9 thu\u1eadt. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch t\u1eadn d\u1ee5ng t\u1ed1i \u0111a<\/p>\n","protected":false},"author":1,"featured_media":51052,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112793","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\/112793","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=112793"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112793\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51052"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}