{"id":112857,"date":"2018-08-11T16:17:55","date_gmt":"2018-08-11T08:17:55","guid":{"rendered":"https:\/\/www.pandasilk.com\/6-tricks-to-help-you-fall-asleep-faster-tonight\/"},"modified":"2025-01-12T14:18:20","modified_gmt":"2025-01-12T22:18:20","slug":"6-tricks-to-help-you-fall-asleep-faster-tonight","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/6-tricks-to-help-you-fall-asleep-faster-tonight\/","title":{"rendered":"6 M\u1eb9o Gi\u00fap B\u1ea1n Ng\u1ee7 Nhanh H\u01a1n T\u1ed1i Nay Ngay L\u1eadp T\u1ee9c"},"content":{"rendered":"

M\u1ec7t m\u1ecfi sau m\u1ed9t ng\u00e0y d\u00e0i l\u00e0m vi\u1ec7c v\u00e0 b\u1ea1n \u0111ang v\u1eadt l\u1ed9n v\u1edbi gi\u1ea5c ng\u1ee7? C\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu khi n\u1eb1m tr\u00ean gi\u01b0\u1eddng h\u00e0ng gi\u1edd \u0111\u1ed3ng h\u1ed3 m\u00e0 v\u1eabn kh\u00f4ng th\u1ec3 ch\u1ee3p m\u1eaft th\u1eadt s\u1ef1 r\u1ea5t kh\u00f3 ch\u1ecbu. \u0110\u1eebng lo l\u1eafng, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 6 m\u1eb9o gi\u00fap b\u1ea1n nhanh ch\u00f3ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ngon l\u00e0nh ngay t\u1ed1i nay. H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u nh\u00e9!<\/p>\n

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  1. T\u1ea1o m\u1ed9t nghi th\u1ee9c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/li>\n<\/ol>\n

    Vi\u1ec7c t\u1ea1o ra m\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. C\u01a1 th\u1ec3 ch\u00fang ta c\u1ea7n th\u1eddi gian \u0111\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o sang tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i. Thay v\u00ec cu\u1ed1ng cu\u1ed3ng v\u1edbi \u0111i\u1ec7n tho\u1ea1i hay m\u00e1y t\u00ednh tr\u01b0\u1edbc khi ng\u1ee7, h\u00e3y th\u1eed nh\u1eefng ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch (m\u1ed9t cu\u1ed1n s\u00e1ch gi\u1ea5y, kh\u00f4ng ph\u1ea3i ebook), nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng ho\u1eb7c vi\u1ebft nh\u1eadt k\u00fd. Vi\u1ec7c n\u00e0y gi\u00fap t\u00e2m tr\u00ed b\u1ea1n \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng, gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng v\u00e0 chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng cho gi\u1ea5c ng\u1ee7. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o b\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch cho nghi th\u1ee9c th\u01b0 gi\u00e3n c\u1ee7a m\u00ecnh:<\/p>\n\n\n\n\n\n\n\n\n
    Ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n<\/th>\nTh\u1eddi gian \u01b0\u1edbc t\u00ednh<\/th>\nL\u1ee3i \u00edch<\/th>\n<\/tr>\n<\/thead>\n
    T\u1eafm n\u01b0\u1edbc \u1ea5m<\/td>\n15-20 ph\u00fat<\/td>\nGi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp, l\u00e0m s\u1ea1ch s\u1ebd c\u01a1 th\u1ec3 v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 ngon<\/td>\n<\/tr>\n
    \u0110\u1ecdc s\u00e1ch<\/td>\n30 ph\u00fat<\/td>\nGi\u00fap th\u01b0 gi\u00e3n tinh th\u1ea7n, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi<\/td>\n<\/tr>\n
    Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng<\/td>\n20-30 ph\u00fat<\/td>\nT\u1ea1o kh\u00f4ng gian y\u00ean t\u0129nh, gi\u00fap th\u01b0 gi\u00e3n h\u1ec7 th\u1ea7n kinh<\/td>\n<\/tr>\n
    Vi\u1ebft nh\u1eadt k\u00fd<\/td>\n15-20 ph\u00fat<\/td>\nGi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng, suy ngh\u0129 v\u00e0 ghi ch\u00e9p l\u1ea1i nh\u1eefng \u0111i\u1ec1u t\u00edch c\u1ef1c trong ng\u00e0y<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
      \n
    1. T\u1ed1i \u01b0u h\u00f3a m\u00f4i tr\u01b0\u1eddng ng\u1ee7 c\u1ee7a b\u1ea1n<\/li>\n<\/ol>\n

      Ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n c\u1ea7n ph\u1ea3i l\u00e0 m\u1ed9t kh\u00f4ng gian t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb \u0111\u1ec3 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7. H\u00e3y \u0111\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u1ee7 t\u1ed1i b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u, b\u1ecbt m\u1eaft ng\u1ee7 n\u1ebfu c\u1ea7n thi\u1ebft. Gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng. \u0110i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng \u1edf m\u1ee9c m\u00e1t m\u1ebb, kho\u1ea3ng 18-20 \u0111\u1ed9 C. M\u1ed9t chi\u1ebfc g\u1ed1i \u00eam \u00e1i v\u00e0 b\u1ed9 ch\u0103n ga g\u1ed1i \u0111\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. B\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng ga g\u1ed1i l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u t\u1ef1 nhi\u00ean nh\u01b0 cotton ho\u1eb7c silk, ch\u1eb3ng h\u1ea1n nh\u01b0 s\u1ea3n ph\u1ea9m c\u1ee7a PandaSilk, \u0111\u1ec3 c\u00f3 c\u1ea3m gi\u00e1c m\u1ec1m m\u1ea1i v\u00e0 tho\u1ea3i m\u00e1i nh\u1ea5t.<\/p>\n

        \n
      1. H\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7<\/li>\n<\/ol>\n

        \u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 m\u00e1y t\u00ednh c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n s\u1ea3n xu\u1ea5t melatonin \u2013 hormone \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 gi\u1ea5c ng\u1ee7. V\u00ec v\u1eady, h\u00e3y c\u1ed1 g\u1eafng 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 ng\u1ee7. N\u1ebfu b\u1ea1n c\u1ea7n ph\u1ea3i s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb n\u00e0y, h\u00e3y b\u1eadt ch\u1ebf \u0111\u1ed9 "night shift" ho\u1eb7c s\u1eed d\u1ee5ng ph\u1ea7n m\u1ec1m l\u1ecdc \u00e1nh s\u00e1ng xanh \u0111\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c h\u1ea1i c\u1ee7a \u00e1nh s\u00e1ng xanh.<\/p>\n

          \n
        1. \u0110i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/li>\n<\/ol>\n

          Th\u1ee9c \u0103n n\u1eb7ng n\u1ec1, \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00e0 caffein c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. H\u00e3y tr\u00e1nh \u0103n c\u00e1c b\u1eefa \u0103n l\u1edbn tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 2-3 gi\u1edd. H\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00e0 caffein v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 t\u1ed1i. Thay v\u00e0o \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng m\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c tr\u00e0 th\u1ea3o d\u01b0\u1ee3c \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7.<\/p>\n

            \n
          1. T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<\/li>\n<\/ol>\n

            T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng h\u00e3y tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7. T\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u s\u1ebd gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0o ban \u0111\u00eam. Tuy nhi\u00ean, t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ngay tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7.<\/p>\n

              \n
            1. Th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 b\u1eb1ng k\u1ef9 thu\u1eadt progressive muscle relaxation<\/li>\n<\/ol>\n

              K\u1ef9 thu\u1eadt progressive muscle relaxation (PMR) t\u1eadp trung v\u00e0o vi\u1ec7c l\u00e0m gi\u00e3n c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3 \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 th\u01b0 gi\u00e3n. B\u1ea1n b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch c\u0103ng c\u01a1 m\u1ed9t nh\u00f3m c\u01a1 c\u1ee5 th\u1ec3 trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 th\u1ea3 l\u1ecfng ch\u00fang. L\u1eb7p l\u1ea1i qu\u00e1 tr\u00ecnh n\u00e0y v\u1edbi c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nhau tr\u00ean c\u01a1 th\u1ec3. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung v\u00e0 ki\u00ean tr\u00ec, nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u.<\/p>\n

              K\u1ebft lu\u1eadn: Vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. B\u1eb1ng vi\u1ec7c \u00e1p d\u1ee5ng 6 m\u1eb9o tr\u00ean m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean, b\u1ea1n s\u1ebd th\u1ea5y gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 v\u00e0 t\u1eadn h\u01b0\u1edfng m\u1ed9t ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. H\u00e3y nh\u1edb r\u1eb1ng, ki\u00ean tr\u00ec v\u00e0 t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c.<\/p>\n","protected":false},"excerpt":{"rendered":"

              M\u1ec7t m\u1ecfi sau m\u1ed9t ng\u00e0y d\u00e0i l\u00e0m vi\u1ec7c v\u00e0 b\u1ea1n \u0111ang v\u1eadt l\u1ed9n v\u1edbi gi\u1ea5c ng\u1ee7? C\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu khi n\u1eb1m tr\u00ean gi\u01b0\u1eddng h\u00e0ng gi\u1edd \u0111\u1ed3ng h\u1ed3 m\u00e0 v\u1eabn kh\u00f4ng th\u1ec3 ch\u1ee3p m\u1eaft th\u1eadt s\u1ef1 r\u1ea5t kh\u00f3 ch\u1ecbu. \u0110\u1eebng lo l\u1eafng, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 6 m\u1eb9o gi\u00fap b\u1ea1n nhanh ch\u00f3ng \u0111i<\/p>\n","protected":false},"author":1,"featured_media":51099,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-112857","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\/112857","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=112857"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/112857\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51099"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=112857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=112857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=112857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}