{"id":113209,"date":"2017-10-21T13:00:40","date_gmt":"2017-10-21T05:00:40","guid":{"rendered":"https:\/\/www.pandasilk.com\/changes-in-sleep-with-age\/"},"modified":"2025-01-12T14:19:25","modified_gmt":"2025-01-12T22:19:25","slug":"changes-in-sleep-with-age","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/changes-in-sleep-with-age\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 Thay \u0110\u1ed5i Qua C\u00e1c Giai \u0110o\u1ea1n Tu\u1ed5i"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t nhu c\u1ea7u sinh l\u00fd thi\u1ebft y\u1ebfu c\u1ee7a con ng\u01b0\u1eddi, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 s\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 theo tu\u1ed5i t\u00e1c, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch chi ti\u1ebft nh\u1eefng thay \u0111\u1ed5i v\u1ec1 gi\u1ea5c ng\u1ee7 theo t\u1eebng giai \u0111o\u1ea1n tu\u1ed5i t\u00e1c.<\/p>\n

1. Thay \u0111\u1ed5i gi\u1ea5c ng\u1ee7 \u1edf tr\u1ebb s\u01a1 sinh v\u00e0 tr\u1ebb nh\u1ecf<\/h3>\n

Tr\u1ebb s\u01a1 sinh v\u00e0 tr\u1ebb nh\u1ecf th\u01b0\u1eddng ng\u1ee7 nhi\u1ec1u h\u01a1n ng\u01b0\u1eddi l\u1edbn, v\u1edbi t\u1ed5ng th\u1eddi gian ng\u1ee7 trung b\u00ecnh t\u1eeb 12 \u0111\u1ebfn 16 ti\u1ebfng m\u1ed7i ng\u00e0y. Tuy nhi\u00ean, gi\u1ea5c ng\u1ee7 c\u1ee7a tr\u1ebb kh\u00f4ng li\u00ean t\u1ee5c, th\u01b0\u1eddng b\u1ecb chia th\u00e0nh nhi\u1ec1u gi\u1ea5c ng\u1eafn trong ng\u00e0y v\u00e0 \u0111\u00eam. Trong giai \u0111o\u1ea1n n\u00e0y, gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement – gi\u1ea5c ng\u1ee7 v\u1eadn \u0111\u1ed9ng m\u1eaft nhanh) chi\u1ebfm t\u1ef7 l\u1ec7 cao h\u01a1n, gi\u00fap ph\u00e1t tri\u1ec3n n\u00e3o b\u1ed9. Khi tr\u1ebb l\u1edbn l\u00ean, s\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 gi\u1ea3m d\u1ea7n, th\u1eddi gian ng\u1ee7 ban \u0111\u00eam k\u00e9o d\u00e0i h\u01a1n v\u00e0 s\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 ban ng\u00e0y gi\u1ea3m \u0111i. S\u1ef1 thi\u1ebfu ng\u1ee7 \u1edf tr\u1ebb nh\u1ecf c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n th\u1ec3 ch\u1ea5t v\u00e0 nh\u1eadn th\u1ee9c.<\/p>\n

2. Gi\u1ea5c ng\u1ee7 \u1edf tu\u1ed5i v\u1ecb th\u00e0nh ni\u00ean<\/h3>\n

Tu\u1ed5i v\u1ecb th\u00e0nh ni\u00ean l\u00e0 giai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp quan tr\u1ecdng, c\u01a1 th\u1ec3 tr\u1ea3i qua nhi\u1ec1u bi\u1ebfn \u0111\u1ed5i sinh l\u00fd, trong \u0111\u00f3 c\u00f3 s\u1ef1 thay \u0111\u1ed5i v\u1ec1 gi\u1ea5c ng\u1ee7. Hormon melatonin, hormone \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 gi\u1ea5c ng\u1ee7-th\u1ee9c gi\u1ea5c, \u0111\u01b0\u1ee3c ti\u1ebft ra mu\u1ed9n h\u01a1n so v\u1edbi ng\u01b0\u1eddi l\u1edbn, d\u1eabn \u0111\u1ebfn vi\u1ec7c tr\u1ebb v\u1ecb th\u00e0nh ni\u00ean th\u01b0\u1eddng kh\u00f3 \u0111i ng\u1ee7 s\u1edbm v\u00e0 c\u00f3 xu h\u01b0\u1edbng th\u1ee9c khuya. C\u00f9ng v\u1edbi \u0111\u00f3, nhu c\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7 v\u1eabn c\u00f2n cao, kho\u1ea3ng 8-10 ti\u1ebfng m\u1ed7i ng\u00e0y. Vi\u1ec7c thi\u1ebfu ng\u1ee7 th\u01b0\u1eddng xuy\u00ean \u1edf tu\u1ed5i n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn k\u1ebft qu\u1ea3 h\u1ecdc t\u1eadp, t\u0103ng nguy c\u01a1 tr\u1ea7m c\u1ea3m v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n kh\u00e1c.<\/p>\n

3. Gi\u1ea5c ng\u1ee7 \u1edf tu\u1ed5i tr\u01b0\u1edfng th\u00e0nh<\/h3>\n

\u1ede tu\u1ed5i tr\u01b0\u1edfng th\u00e0nh (t\u1eeb 18-64 tu\u1ed5i), nhu c\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7 gi\u1ea3m xu\u1ed1ng c\u00f2n kho\u1ea3ng 7-9 ti\u1ebfng m\u1ed7i ng\u00e0y. Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u0169ng quan tr\u1ecdng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng. Trong giai \u0111o\u1ea1n n\u00e0y, ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 nh\u01b0 m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, ng\u00e1y, ch\u1ee9ng ng\u1eebng th\u1edf khi ng\u1ee7. Nh\u1eefng v\u1ea5n \u0111\u1ec1 n\u00e0y c\u00f3 th\u1ec3 do stress c\u00f4ng vi\u1ec7c, \u00e1p l\u1ef1c cu\u1ed9c s\u1ed1ng, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh, ho\u1eb7c c\u00e1c b\u1ec7nh l\u00fd kh\u00e1c g\u00e2y ra.<\/p>\n

4. Thay \u0111\u1ed5i gi\u1ea5c ng\u1ee7 \u1edf ng\u01b0\u1eddi cao tu\u1ed5i (tr\u00ean 65 tu\u1ed5i)<\/h3>\n

Khi b\u01b0\u1edbc v\u00e0o tu\u1ed5i gi\u00e0, ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 s\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 ti\u1ebfp t\u1ee5c thay \u0111\u1ed5i. Ng\u01b0\u1eddi cao tu\u1ed5i th\u01b0\u1eddng kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 d\u1ec5 t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam. Th\u1eddi gian ng\u1ee7 ban \u0111\u00eam ng\u1eafn h\u01a1n, ng\u1ee7 nhi\u1ec1u h\u01a1n v\u00e0o ban ng\u00e0y. H\u1ecd c\u0169ng d\u1ec5 b\u1ecb m\u1eafc c\u00e1c ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 nh\u01b0 ch\u1ee9ng m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c. Nh\u1eefng thay \u0111\u1ed5i n\u00e0y m\u1ed9t ph\u1ea7n do s\u1ef1 suy gi\u1ea3m ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 th\u1ea7n kinh, s\u1ef1 thay \u0111\u1ed5i v\u1ec1 hormone v\u00e0 c\u00e1c b\u1ec7nh l\u00fd li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c.<\/p>\n\n\n\n\n\n\n\n\n
Giai \u0111o\u1ea1n tu\u1ed5i t\u00e1c<\/th>\nTh\u1eddi gian ng\u1ee7 trung b\u00ecnh (gi\u1edd\/ng\u00e0y)<\/th>\nC\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng g\u1eb7p<\/th>\n<\/tr>\n<\/thead>\n
Tr\u1ebb s\u01a1 sinh – tr\u1ebb nh\u1ecf (0-5 tu\u1ed5i)<\/td>\n12-16<\/td>\nNg\u1ee7 kh\u00f4ng ngon gi\u1ea5c, th\u1ee9c d\u1eady nhi\u1ec1u l\u1ea7n trong \u0111\u00eam<\/td>\n<\/tr>\n
Tu\u1ed5i v\u1ecb th\u00e0nh ni\u00ean (10-18 tu\u1ed5i)<\/td>\n8-10<\/td>\nTh\u1ee9c khuya, kh\u00f3 \u0111i ng\u1ee7, thi\u1ebfu ng\u1ee7<\/td>\n<\/tr>\n
Tu\u1ed5i tr\u01b0\u1edfng th\u00e0nh (18-64 tu\u1ed5i)<\/td>\n7-9<\/td>\nM\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, ng\u00e1y, ch\u1ee9ng ng\u1eebng th\u1edf khi ng\u1ee7<\/td>\n<\/tr>\n
Ng\u01b0\u1eddi cao tu\u1ed5i (tr\u00ean 65 tu\u1ed5i)<\/td>\n<7<\/td>\nM\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

K\u1ebft lu\u1eadn: Nh\u1eefng thay \u0111\u1ed5i v\u1ec1 gi\u1ea5c ng\u1ee7 theo tu\u1ed5i t\u00e1c l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh t\u1ef1 nhi\u00ean. Tuy nhi\u00ean, vi\u1ec7c nh\u1eadn bi\u1ebft v\u00e0 hi\u1ec3u r\u00f5 nh\u1eefng thay \u0111\u1ed5i n\u00e0y gi\u00fap ch\u00fang ta c\u00f3 bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t nh\u1ea5t trong su\u1ed1t cu\u1ed9c \u0111\u1eddi. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n, gi\u1eef tinh th\u1ea7n tho\u1ea3i m\u00e1i v\u00e0 t\u1ea1o th\u00f3i quen ng\u1ee7 t\u1ed1t l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c \u1edf m\u1ecdi l\u1ee9a tu\u1ed5i.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t nhu c\u1ea7u sinh l\u00fd thi\u1ebft y\u1ebfu c\u1ee7a con ng\u01b0\u1eddi, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 s\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 theo tu\u1ed5i t\u00e1c, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. B\u00e0i vi\u1ebft n\u00e0y<\/p>\n","protected":false},"author":1,"featured_media":50990,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-113209","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\/113209","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=113209"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/113209\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/50990"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=113209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=113209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=113209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}