{"id":114521,"date":"2017-02-28T14:53:00","date_gmt":"2017-02-28T06:53:00","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-improve-your-sleep-quality\/"},"modified":"2025-01-12T14:23:03","modified_gmt":"2025-01-12T22:23:03","slug":"how-to-improve-your-sleep-quality","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-improve-your-sleep-quality\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 S\u00e2u, Kh\u1ecfe M\u1ea1nh: H\u01b0\u1edbng D\u1eabn C\u1ea3i Thi\u1ec7n Ng\u1ee7 Ngon"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. M\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng k\u00e9m c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c v\u00e0 th\u1eadm ch\u00ed \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 mi\u1ec5n d\u1ecbch. V\u00ec v\u1eady, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e0 \u0111i\u1ec1u v\u00f4 c\u00f9ng quan tr\u1ecdng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n.<\/p>\n

1. Chu\u1ea9n b\u1ecb m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/h3>\n

M\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng, \u0111\u1ed9 s\u00e1ng, \u0111\u1ed9 \u1ed3n v\u00e0 s\u1ef1 tho\u1ea3i m\u00e1i c\u1ee7a gi\u01b0\u1eddng ng\u1ee7. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 l\u00e0 kho\u1ea3ng 18-20 \u0111\u1ed9 C. M\u1ed9t c\u0103n ph\u00f2ng t\u1ed1i v\u00e0 y\u00ean t\u0129nh s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. H\u00e3y h\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh hay ti vi tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 30 ph\u00fat. N\u1ebfu c\u1ea7n thi\u1ebft, h\u00e3y s\u1eed d\u1ee5ng m\u1eb7t n\u1ea1 che m\u1eaft ho\u1eb7c n\u00fat b\u1ecbt tai \u0111\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a \u00e1nh s\u00e1ng v\u00e0 ti\u1ebfng \u1ed3n. V\u1ec1 gi\u01b0\u1eddng ng\u1ee7, h\u00e3y l\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i \u0111\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t, m\u1ec1m m\u1ea1i v\u00e0 tho\u00e1ng kh\u00ed. V\u00ed d\u1ee5, g\u1ed1i n\u1eb1m b\u1eb1ng ch\u1ea5t li\u1ec7u l\u1ee5a t\u1ef1 nhi\u00ean nh\u01b0 c\u1ee7a th\u01b0\u01a1ng hi\u1ec7u PandaSilk c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 nh\u1edd s\u1ef1 m\u1ec1m m\u1ea1i v\u00e0 tho\u00e1ng m\u00e1t c\u1ee7a n\u00f3.<\/p>\n

2. Thi\u1ebft l\u1eadp gi\u1edd gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n<\/h3>\n

C\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u00f3 m\u1ed9t \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc t\u1ef1 nhi\u00ean \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 th\u1ee9c gi\u1ea5c. Vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc n\u00e0y ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, 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\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. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

3. T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean nh\u01b0ng tr\u00e1nh t\u1eadp luy\u1ec7n g\u1ea7n gi\u1edd ng\u1ee7<\/h3>\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. Tuy nhi\u00ean, b\u1ea1n n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao trong v\u00f2ng 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7 c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n b\u1ecb k\u00edch th\u00edch v\u00e0 kh\u00f3 ng\u1ee7. H\u00e3y l\u1ef1a ch\u1ecdn c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng h\u01a1n nh\u01b0 \u0111i b\u1ed9 ho\u1eb7c yoga \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n

4. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/h3>\n

Th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng b\u1ea1n ti\u00eau th\u1ee5 c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. Tr\u00e1nh \u0103n c\u00e1c th\u1ee9c \u0103n n\u1eb7ng, nhi\u1ec1u ch\u1ea5t b\u00e9o ho\u1eb7c \u0111\u1ed3 u\u1ed1ng c\u00f3 caffeine v\u00e0 c\u1ed3n tr\u01b0\u1edbc khi ng\u1ee7. Caffeine v\u00e0 c\u1ed3n c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 v\u00e0 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 s\u00e2u. H\u00e3y \u0103n m\u1ed9t b\u1eefa t\u1ed1i nh\u1eb9 nh\u00e0ng v\u00e0 tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u tr\u01b0\u1edbc khi \u0111i ng\u1ee7. U\u1ed1ng m\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c tr\u00e0 th\u1ea3o d\u01b0\u1ee3c kh\u00f4ng caffeine c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n

5. Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

Vi\u1ec7c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed c\u00e1c 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 thi\u1ec1n \u0111\u1ecbnh. 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 ti vi tr\u01b0\u1edbc khi ng\u1ee7 v\u00ec \u00e1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n

6. T\u1ea1o th\u00f3i quen t\u1ed1t tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

M\u1ed9t s\u1ed1 th\u00f3i quen t\u1ed1t tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. V\u00ed d\u1ee5: t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, vi\u1ebft nh\u1eadt k\u00fd, ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u. Tr\u00e1nh xem c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh truy\u1ec1n h\u00ecnh hay phim \u1ea3nh c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n\n\n\n\n\n\n\n\n\n
Th\u00f3i quen t\u1ed1t tr\u01b0\u1edbc khi ng\u1ee7<\/th>\nL\u1ee3i \u00edch<\/th>\n<\/tr>\n<\/thead>\n
T\u1eafm n\u01b0\u1edbc \u1ea5m<\/td>\nGi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng<\/td>\n<\/tr>\n
\u0110\u1ecdc s\u00e1ch<\/td>\nGi\u00fap th\u01b0 gi\u00e3n tinh th\u1ea7n v\u00e0 gi\u1ea3m b\u1edbt suy ngh\u0129<\/td>\n<\/tr>\n
Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng<\/td>\nT\u1ea1o kh\u00f4ng kh\u00ed y\u00ean t\u0129nh v\u00e0 d\u1ec5 ch\u1ecbu<\/td>\n<\/tr>\n
Vi\u1ebft nh\u1eadt k\u00fd<\/td>\nGi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng<\/td>\n<\/tr>\n
Th\u1edf s\u00e2u<\/td>\nGi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

K\u1ebft lu\u1eadn: C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t th\u00f3i quen ng\u1ee7 t\u1ed1t h\u01a1n, d\u1eabn \u0111\u1ebfn m\u1ed9t s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t h\u01a1n. H\u00e3y nh\u1edb r\u1eb1ng, t\u00ecm ra nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t. H\u00e3y th\u1eed nghi\u1ec7m v\u00e0 \u0111i\u1ec1u ch\u1ec9nh cho \u0111\u1ebfn khi b\u1ea1n t\u00ecm \u0111\u01b0\u1ee3c c\u00e1ch th\u1ee9c t\u1ed1i \u01b0u \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. M\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng k\u00e9m c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c v\u00e0 th\u1eadm ch\u00ed \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 mi\u1ec5n d\u1ecbch. V\u00ec v\u1eady, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e0 \u0111i\u1ec1u v\u00f4<\/p>\n","protected":false},"author":1,"featured_media":89691,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-114521","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\/114521","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=114521"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/114521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/89691"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=114521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=114521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=114521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}