{"id":113217,"date":"2017-10-21T12:56:08","date_gmt":"2017-10-21T04:56:08","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-treat-sleep-deprivation\/"},"modified":"2025-01-12T14:25:02","modified_gmt":"2025-01-12T22:25:02","slug":"how-to-treat-sleep-deprivation","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-treat-sleep-deprivation\/","title":{"rendered":"Kh\u1eafc Ph\u1ee5c M\u1ec7t M\u1ecfi Do Thi\u1ebfu Ng\u1ee7 Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<p>Thi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi.  Vi\u1ec7c thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng nh\u01b0 gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 tr\u1ea7m c\u1ea3m.  V\u00ec v\u1eady, \u0111i\u1ec1u tr\u1ecb thi\u1ebfu ng\u1ee7 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111\u1ec1 c\u1eadp \u0111\u1ebfn m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p gi\u00fap b\u1ea1n \u0111\u1ed1i ph\u00f3 v\u00e0 kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 hi\u1ec7u qu\u1ea3.<\/p>\n<h3>1. X\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y thi\u1ebfu ng\u1ee7<\/h3>\n<p>Tr\u01b0\u1edbc khi t\u00ecm c\u00e1ch \u0111i\u1ec1u tr\u1ecb, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y ra ch\u1ee9ng m\u1ea5t ng\u1ee7.  C\u00f3 nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn thi\u1ebfu ng\u1ee7, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7:<\/strong>  M\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 nh\u01b0 ch\u1ee9ng ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c (insomnia), ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 (sleep apnea), h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean (restless legs syndrome) c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c.<\/li>\n<li><strong>C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u:<\/strong>  \u00c1p l\u1ef1c c\u00f4ng vi\u1ec7c, v\u1ea5n \u0111\u1ec1 gia \u0111\u00ecnh, hay c\u00e1c m\u1ed1i quan h\u1ec7 x\u00e3 h\u1ed9i c\u0103ng th\u1eb3ng \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7.<\/li>\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ed1i s\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh:<\/strong>  Vi\u1ec7c \u0103n u\u1ed1ng kh\u00f4ng \u0111i\u1ec1u \u0111\u1ed9, ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u caffeine ho\u1eb7c r\u01b0\u1ee3u bia tr\u01b0\u1edbc khi ng\u1ee7, thi\u1ebfu v\u1eadn \u0111\u1ed9ng, ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i hay m\u00e1y t\u00ednh tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec1u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Thu\u1ed1c men:<\/strong> M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c c\u00f3 th\u1ec3 g\u00e2y ra t\u00e1c d\u1ee5ng ph\u1ee5 l\u00e0 kh\u00f3 ng\u1ee7.<\/li>\n<li><strong>C\u00e1c b\u1ec7nh l\u00fd kh\u00e1c:<\/strong>  M\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nh\u01b0 \u0111au m\u00e3n t\u00ednh, hen suy\u1ec5n, tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n c\u0169ng c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7.<\/li>\n<\/ul>\n<h3>2. Thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/h3>\n<p>\u0110i\u1ec1u ch\u1ec9nh l\u1ed1i s\u1ed1ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb thi\u1ebfu ng\u1ee7.  M\u1ed9t s\u1ed1 thay \u0111\u1ed5i b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Thi\u1ebft l\u1eadp gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n:<\/strong>  C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd quen v\u1edbi m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 nh\u1ea5t \u0111\u1ecbnh.  H\u00e3y c\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/li>\n<li><strong>T\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong>  Ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n n\u00ean t\u1ed1i, y\u00ean t\u0129nh v\u00e0 tho\u00e1ng m\u00e1t.  H\u00e3y s\u1eed d\u1ee5ng r\u00e8m c\u1eeda d\u00e0y \u0111\u1ec3 che ch\u1eafn \u00e1nh s\u00e1ng, d\u00f9ng n\u00fat b\u1ecbt tai n\u1ebfu c\u1ea7n thi\u1ebft v\u00e0 gi\u1eef cho ph\u00f2ng ng\u1ee7 lu\u00f4n s\u1ea1ch s\u1ebd.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong>  T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/li>\n<li><strong>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n:<\/strong>  C\u00e1c ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n nh\u01b0 yoga, thi\u1ec1n, ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf caffeine v\u00e0 r\u01b0\u1ee3u bia:<\/strong>  Caffeine v\u00e0 r\u01b0\u1ee3u bia c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7, v\u00ec v\u1eady n\u00ean h\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 ch\u00fang, \u0111\u1eb7c bi\u1ec7t l\u00e0 tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n<li><strong>\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong>  Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 \u00edt tr\u01b0\u1edbc khi ng\u1ee7.  M\u1ed9t b\u1eefa \u0103n nh\u1eb9, l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n.<\/li>\n<\/ul>\n<h3>3. S\u1eed d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/h3>\n<p>N\u1ebfu vi\u1ec7c thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 kh\u00e1c, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Thu\u1ed1c ng\u1ee7 kh\u00f4ng k\u00ea \u0111\u01a1n:<\/strong>  M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c ng\u1ee7 kh\u00f4ng k\u00ea \u0111\u01a1n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n trong th\u1eddi gian ng\u1eafn. Tuy nhi\u00ean, b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng.<\/li>\n<li><strong>Li\u1ec7u ph\u00e1p nh\u1eadn th\u1ee9c h\u00e0nh vi (CBT-I):<\/strong>  \u0110\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i li\u1ec7u ph\u00e1p t\u00e2m l\u00fd gi\u00fap thay \u0111\u1ed5i suy ngh\u0129 v\u00e0 h\u00e0nh vi li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7.  CBT-I r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh.<\/li>\n<li><strong>Th\u01b0 gi\u00e3n s\u00e2u:<\/strong> H\u1ecdc c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n s\u00e2u nh\u01b0 progressive muscle relaxation hay guided imagery c\u00f3 th\u1ec3 gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<h3>4. Khi n\u00e0o c\u1ea7n \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129?<\/h3>\n<p>N\u1ebfu b\u1ea1n \u0111\u00e3 th\u1eed c\u00e1c bi\u1ec7n ph\u00e1p tr\u00ean m\u00e0 v\u1eabn kh\u00f4ng c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7, ho\u1eb7c n\u1ebfu b\u1ea1n g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng kh\u00e1c nh\u01b0 bu\u1ed3n ng\u1ee7 ban ng\u00e0y qu\u00e1 m\u1ee9c, kh\u00f3 th\u1edf khi ng\u1ee7, h\u00e3y \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c kh\u00e1m v\u00e0 t\u01b0 v\u1ea5n.  B\u00e1c s\u0129 s\u1ebd gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y ra thi\u1ebfu ng\u1ee7 v\u00e0 \u0111\u01b0a ra ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Nguy\u00ean nh\u00e2n thi\u1ebfu ng\u1ee7<\/th>\n<th>Gi\u1ea3i ph\u00e1p<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>C\u0103ng th\u1eb3ng, lo \u00e2u<\/td>\n<td>Th\u01b0 gi\u00e3n, yoga, thi\u1ec1n, CBT-I<\/td>\n<\/tr>\n<tr>\n<td>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh<\/td>\n<td>\u0102n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9, h\u1ea1n ch\u1ebf caffeine v\u00e0 r\u01b0\u1ee3u bia<\/td>\n<\/tr>\n<tr>\n<td>Thi\u1ebfu v\u1eadn \u0111\u1ed9ng<\/td>\n<td>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/td>\n<\/tr>\n<tr>\n<td>M\u00f4i tr\u01b0\u1eddng ng\u1ee7 kh\u00f4ng l\u00fd t\u01b0\u1edfng<\/td>\n<td>T\u1ea1o m\u00f4i tr\u01b0\u1eddng t\u1ed1i, y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t<\/td>\n<\/tr>\n<tr>\n<td>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/td>\n<td>Thu\u1ed1c theo ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129, CBT-I<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>K\u1ebft lu\u1eadn: Thi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe.  Vi\u1ec7c \u0111i\u1ec1u tr\u1ecb thi\u1ebfu ng\u1ee7 \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa vi\u1ec7c thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng, s\u1eed d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p h\u1ed7 tr\u1ee3 v\u00e0 t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 t\u1eeb chuy\u00ean gia y t\u1ebf khi c\u1ea7n thi\u1ebft.  H\u00e3y \u01b0u ti\u00ean cho gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u1ec3 c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng cao h\u01a1n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. Vi\u1ec7c thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng nh\u01b0 gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 tr\u1ea7m<\/p>\n","protected":false},"author":1,"featured_media":50988,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-113217","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\/113217","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=113217"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/113217\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/50988"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=113217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=113217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=113217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}