{"id":112841,"date":"2018-08-19T08:18:29","date_gmt":"2018-08-19T00:18:29","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-long-before-bed-should-i-stop-drinking-coffee\/"},"modified":"2025-01-12T14:21:20","modified_gmt":"2025-01-12T22:21:20","slug":"how-long-before-bed-should-i-stop-drinking-coffee","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-long-before-bed-should-i-stop-drinking-coffee\/","title":{"rendered":"U\u1ed1ng c\u00e0 ph\u00ea tr\u01b0\u1edbc khi ng\u1ee7 bao l\u00e2u l\u00e0 h\u1ee3p l\u00fd?"},"content":{"rendered":"

C\u00e0 ph\u00ea l\u00e0 th\u1ee9c u\u1ed1ng y\u00eau th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi, mang l\u1ea1i s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng l\u01b0\u1ee3ng cho c\u1ea3 ng\u00e0y d\u00e0i. Tuy nhi\u00ean, vi\u1ec7c u\u1ed1ng c\u00e0 ph\u00ea qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. V\u1eady, bao l\u00e2u tr\u01b0\u1edbc khi \u0111i ng\u1ee7 n\u00ean ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea? C\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng h\u1ec1 \u0111\u01a1n gi\u1ea3n v\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch chi ti\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y.<\/p>\n

1. Th\u1eddi gian b\u00e1n h\u1ee7y c\u1ee7a caffeine trong c\u01a1 th\u1ec3<\/h3>\n

Caffeine, ho\u1ea1t ch\u1ea5t ch\u00ednh trong c\u00e0 ph\u00ea, c\u00f3 th\u1eddi gian b\u00e1n h\u1ee7y kho\u1ea3ng 5-6 gi\u1edd. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 sau 5-6 gi\u1edd k\u1ec3 t\u1eeb khi u\u1ed1ng, l\u01b0\u1ee3ng caffeine trong m\u00e1u s\u1ebd gi\u1ea3m xu\u1ed1ng c\u00f2n m\u1ed9t n\u1eeda. Tuy nhi\u00ean, th\u1eddi gian n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0: chuy\u1ec3n h\u00f3a c\u00e1 nh\u00e2n, c\u00e2n n\u1eb7ng, s\u1ee9c kh\u1ecfe, v\u00e0 li\u1ec1u l\u01b0\u1ee3ng caffeine h\u1ea5p th\u1ee5. Ng\u01b0\u1eddi c\u00f3 chuy\u1ec3n h\u00f3a nhanh s\u1ebd lo\u1ea1i b\u1ecf caffeine nhanh h\u01a1n, trong khi ng\u01b0\u1eddi c\u00f3 chuy\u1ec3n h\u00f3a ch\u1eadm s\u1ebd c\u1ea7n th\u1eddi gian d\u00e0i h\u01a1n. M\u1ed9t t\u00e1ch c\u00e0 ph\u00ea espresso ch\u1ee9a l\u01b0\u1ee3ng caffeine cao h\u01a1n nhi\u1ec1u so v\u1edbi m\u1ed9t ly c\u00e0 ph\u00ea pha phin, do \u0111\u00f3 th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 lo\u1ea1i b\u1ecf caffeine c\u0169ng s\u1ebd kh\u00e1c nhau.<\/p>\n

2. \u1ea2nh h\u01b0\u1edfng c\u1ee7a c\u00e0 ph\u00ea \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/h3>\n

Caffeine l\u00e0 ch\u1ea5t k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng. N\u00f3 l\u00e0m t\u0103ng nh\u1ecbp tim, huy\u1ebft \u00e1p v\u00e0 ho\u1ea1t \u0111\u1ed9ng n\u00e3o b\u1ed9. Vi\u1ec7c ti\u00eau th\u1ee5 caffeine g\u1ea7n gi\u1edd ng\u1ee7 s\u1ebd l\u00e0m kh\u00f3 kh\u0103n cho vi\u1ec7c \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, v\u00e0 d\u1ec5 t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam. Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m s\u1ebd d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c, v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

3. C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi gian ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea<\/h3>\n\n\n\n\n\n\n\n\n\n
Y\u1ebfu t\u1ed1<\/th>\nM\u00f4 t\u1ea3<\/th>\n\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi gian ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea<\/th>\n<\/tr>\n<\/thead>\n
Chuy\u1ec3n h\u00f3a c\u00e1 nh\u00e2n<\/strong><\/td>\nT\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a caffeine kh\u00e1c nhau gi\u1eefa c\u00e1c c\u00e1 nh\u00e2n<\/td>\nNg\u01b0\u1eddi chuy\u1ec3n h\u00f3a nhanh c\u00f3 th\u1ec3 u\u1ed1ng c\u00e0 ph\u00ea mu\u1ed9n h\u01a1n, ng\u01b0\u1eddi chuy\u1ec3n h\u00f3a ch\u1eadm c\u1ea7n ng\u1eebng s\u1edbm h\u01a1n<\/td>\n<\/tr>\n
Li\u1ec1u l\u01b0\u1ee3ng caffeine<\/strong><\/td>\nL\u01b0\u1ee3ng caffeine trong m\u1ed7i t\u00e1ch c\u00e0 ph\u00ea<\/td>\nLi\u1ec1u l\u01b0\u1ee3ng cao c\u1ea7n ng\u1eebng u\u1ed1ng s\u1edbm h\u01a1n<\/td>\n<\/tr>\n
\u0110\u1ed9 nh\u1ea1y c\u1ea3m v\u1edbi caffeine<\/strong><\/td>\nM\u1ee9c \u0111\u1ed9 nh\u1ea1y c\u1ea3m c\u1ee7a c\u01a1 th\u1ec3 v\u1edbi caffeine<\/td>\nNg\u01b0\u1eddi nh\u1ea1y c\u1ea3m c\u1ea7n ng\u1eebng u\u1ed1ng s\u1edbm h\u01a1n<\/td>\n<\/tr>\n
S\u1ee9c kh\u1ecfe<\/strong><\/td>\nC\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/td>\nC\u1ea7n ng\u1eebng u\u1ed1ng s\u1edbm h\u01a1n n\u1ebfu c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n
Lo\u1ea1i c\u00e0 ph\u00ea<\/strong><\/td>\nEspresso, c\u00e0 ph\u00ea pha phin, c\u00e0 ph\u00ea h\u00f2a tan\u2026<\/td>\nLo\u1ea1i c\u00e0 ph\u00ea c\u00f3 h\u00e0m l\u01b0\u1ee3ng caffeine kh\u00e1c nhau, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi gian ng\u1eebng u\u1ed1ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

4. Th\u1eddi gian khuy\u1ebfn ngh\u1ecb ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

Kh\u00f4ng c\u00f3 con s\u1ed1 ch\u00ednh x\u00e1c cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Tuy nhi\u00ean, khuy\u1ebfn ngh\u1ecb chung l\u00e0 n\u00ean ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea \u00edt nh\u1ea5t 6-8 gi\u1edd<\/strong> tr\u01b0\u1edbc khi \u0111i ng\u1ee7. N\u1ebfu b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 ho\u1eb7c nh\u1ea1y c\u1ea3m v\u1edbi caffeine, n\u00ean ng\u1eebng u\u1ed1ng s\u1edbm h\u01a1n, th\u1eadm ch\u00ed t\u1eeb 10-12 gi\u1edd<\/strong>. Th\u1eed nghi\u1ec7m c\u00e1 nh\u00e2n l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh th\u1eddi \u0111i\u1ec3m th\u00edch h\u1ee3p cho b\u1ea3n th\u00e2n. Ghi l\u1ea1i th\u1eddi gian u\u1ed1ng c\u00e0 ph\u00ea v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u1ec3 t\u00ecm ra th\u1eddi gian l\u00fd t\u01b0\u1edfng.<\/p>\n

5. C\u00e1c l\u1ef1a ch\u1ecdn thay th\u1ebf c\u00e0 ph\u00ea v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 t\u1ed1i<\/h3>\n

N\u1ebfu b\u1ea1n c\u1ea7n m\u1ed9t th\u1ee9c u\u1ed1ng \u1ea5m \u00e1p v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i, h\u00e3y c\u00e2n nh\u1eafc c\u00e1c l\u1ef1a ch\u1ecdn thay th\u1ebf nh\u01b0 tr\u00e0 th\u1ea3o d\u01b0\u1ee3c (tr\u00e0 hoa c\u00fac, tr\u00e0 g\u1eebng…), s\u1eefa \u1ea5m, ho\u1eb7c n\u01b0\u1edbc l\u1ecdc. Nh\u1eefng th\u1ee9c u\u1ed1ng n\u00e0y kh\u00f4ng ch\u1ee9a caffeine v\u00e0 s\u1ebd kh\u00f4ng g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\n

K\u1ebft lu\u1eadn: Th\u1eddi gian ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea tr\u01b0\u1edbc khi ng\u1ee7 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n. Tuy nhi\u00ean, vi\u1ec7c tu\u00e2n th\u1ee7 nguy\u00ean t\u1eafc ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea \u00edt nh\u1ea5t 6-8 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u1eddi gian ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea cho ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 m\u1ed9t ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

C\u00e0 ph\u00ea l\u00e0 th\u1ee9c u\u1ed1ng y\u00eau th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi, mang l\u1ea1i s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng l\u01b0\u1ee3ng cho c\u1ea3 ng\u00e0y d\u00e0i. Tuy nhi\u00ean, vi\u1ec7c u\u1ed1ng c\u00e0 ph\u00ea qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. V\u1eady, bao l\u00e2u<\/p>\n","protected":false},"author":1,"featured_media":51078,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112841","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\/112841","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=112841"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51078"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}