{"id":113121,"date":"2018-02-18T02:19:46","date_gmt":"2018-02-17T18:19:46","guid":{"rendered":"https:\/\/www.pandasilk.com\/3-simple-tips-to-improve-your-sleep-at-night\/"},"modified":"2025-01-12T14:18:06","modified_gmt":"2025-01-12T22:18:06","slug":"3-simple-tips-to-improve-your-sleep-at-night","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/3-simple-tips-to-improve-your-sleep-at-night\/","title":{"rendered":"3 B\u00ed Quy\u1ebft Ng\u1ee7 Ngon Gi\u1ea5c Say S\u01b0a M\u1ed7i \u0110\u00eam"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 tinh th\u1ea7n minh m\u1eabn.  Tuy nhi\u00ean, trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i b\u1eadn r\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 3 b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/p>\n<h3>1. T\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n<\/h3>\n<p>M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon l\u00e0 duy tr\u00ec m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n. C\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 m\u1ed9t \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc t\u1ef1 nhi\u00ean, v\u00e0 vi\u1ec7c \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 n\u00e0y, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean h\u01a1n.  Th\u1eadm ch\u00ed n\u1ebfu b\u1ea1n ch\u1ec9 ng\u1ee7 \u0111\u01b0\u1ee3c 6 ti\u1ebfng, nh\u01b0ng ng\u1ee7 \u0111\u00fang gi\u1edd gi\u1ea5c \u0111\u1ec1u \u0111\u1eb7n, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u1ebd t\u1ed1t h\u01a1n so v\u1edbi vi\u1ec7c ng\u1ee7 8 ti\u1ebfng nh\u01b0ng gi\u1edd gi\u1ea5c th\u1ea5t th\u01b0\u1eddng.<\/p>\n<p>H\u00e3y th\u1eed \u0111\u1eb7t m\u1ee5c ti\u00eau \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.  \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea1n v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c tu\u00e2n th\u1ee7 l\u1ecbch tr\u00ecnh, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb vi\u1ec7c gi\u1ea3m d\u1ea7n th\u1eddi gian \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady kho\u1ea3ng 15 ph\u00fat m\u1ed7i ng\u00e0y cho \u0111\u1ebfn khi \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u1ecbch tr\u00ecnh mong mu\u1ed1n.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Ng\u00e0y trong tu\u1ea7n<\/th>\n<th>Gi\u1edd \u0111i ng\u1ee7<\/th>\n<th>Gi\u1edd th\u1ee9c d\u1eady<\/th>\n<th>T\u1ed5ng s\u1ed1 gi\u1edd ng\u1ee7<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Th\u1ee9 Hai<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 Ba<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 T\u01b0<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 N\u0103m<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 S\u00e1u<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 B\u1ea3y<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<tr>\n<td>Ch\u1ee7 Nh\u1eadt<\/td>\n<td>22:00<\/td>\n<td>06:00<\/td>\n<td>8 gi\u1edd<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>2. T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/h3>\n<p>M\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7 \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  M\u1ed9t ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh v\u00e0 tho\u00e1ng m\u00e1t s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n. 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 ho\u1eb7c m\u1eb7t n\u1ea1 ng\u1ee7. 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 ng\u1ee7 sao cho tho\u1ea3i m\u00e1i, kh\u00f4ng qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh.  M\u1ed9t chi\u1ebfc g\u1ed1i v\u00e0 ch\u0103n \u00eam \u00e1i c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng.  B\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u t\u1ef1 nhi\u00ean nh\u01b0 l\u1ee5a, v\u00ed d\u1ee5 nh\u01b0 g\u1ed1i l\u1ee5a c\u1ee7a PandaSilk, \u0111\u1ec3 c\u00f3 c\u1ea3m gi\u00e1c m\u1ec1m m\u1ea1i v\u00e0 tho\u00e1ng m\u00e1t, gi\u00fap n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n<p>Ngo\u00e0i ra, h\u00e3y d\u1ecdn d\u1eb9p ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 t\u1ea1o m\u1ed9t kh\u00f4ng gian s\u1ea1ch s\u1ebd v\u00e0 ng\u0103n n\u1eafp, gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 tho\u1ea3i m\u00e1i h\u01a1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.  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 trong ph\u00f2ng ng\u1ee7, v\u00ec \u00e1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n<h3>3. Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h3>\n<p>Vi\u1ec7c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 chu\u1ea9n b\u1ecb cho m\u1ed9t gi\u1ea5c ng\u1ee7 ngon. H\u00e3y d\u00e0nh kho\u1ea3ng 30-60 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, ho\u1eb7c t\u1eadp m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp yoga ho\u1eb7c thi\u1ec1n nh\u1eb9 nh\u00e0ng. Tr\u00e1nh c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u0103ng th\u1eb3ng nh\u01b0 l\u00e0m vi\u1ec7c, xem phim h\u00e0nh \u0111\u1ed9ng hay ch\u01a1i game tr\u01b0\u1edbc khi ng\u1ee7.  M\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c tr\u00e0 th\u1ea3o d\u01b0\u1ee3c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n<p>Quan tr\u1ecdng l\u00e0 t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n.  H\u00e3y th\u1eed nghi\u1ec7m c\u00e1c ph\u01b0\u01a1ng ph\u00e1p kh\u00e1c nhau \u0111\u1ec3 t\u00ecm ra nh\u1eefng g\u00ec gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n hi\u1ec7u qu\u1ea3 nh\u1ea5t.  Vi\u1ec7c duy tr\u00ec m\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon h\u01a1n.<\/p>\n<p>K\u1ebft lu\u1eadn: C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh c\u1ea7n s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c.  Ba b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n tr\u00ean \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh h\u01b0\u1edbng t\u1edbi m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n. H\u00e3y \u00e1p d\u1ee5ng ch\u00fang m\u1ed9t c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n v\u00e0 b\u1ea1n s\u1ebd th\u1ea5y s\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n c\u1ee7a m\u00ecnh.  H\u00e3y nh\u1edb r\u1eb1ng gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 tinh th\u1ea7n minh m\u1eabn. Tuy nhi\u00ean, trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i b\u1eadn r\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb 3 b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/p>\n","protected":false},"author":1,"featured_media":51085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-113121","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\/113121","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=113121"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/113121\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51085"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=113121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=113121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=113121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}