{"id":114537,"date":"2017-02-28T13:55:54","date_gmt":"2017-02-28T05:55:54","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-get-rid-of-sleep-disorders-headache\/"},"modified":"2025-01-12T14:22:48","modified_gmt":"2025-01-12T22:22:48","slug":"how-to-get-rid-of-sleep-disorders-headache","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-get-rid-of-sleep-disorders-headache\/","title":{"rendered":"Kh\u1eafc Ph\u1ee5c \u0110au \u0110\u1ea7u Do R\u1ed1i Lo\u1ea1n Gi\u1ea5c Ng\u1ee7"},"content":{"rendered":"

\u0110au \u0111\u1ea7u do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. Tri\u1ec7u ch\u1ee9ng n\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n d\u01b0\u1edbi nhi\u1ec1u d\u1ea1ng, t\u1eeb \u0111au nh\u1ee9c nh\u1eb9 \u0111\u1ebfn \u0111au d\u1eef d\u1ed9i, g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 m\u1ec7t m\u1ecfi. May m\u1eafn thay, c\u00f3 nhi\u1ec1u c\u00e1ch \u0111\u1ec3 gi\u1ea3m thi\u1ec3u v\u00e0 lo\u1ea1i b\u1ecf t\u00ecnh tr\u1ea1ng n\u00e0y. B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3.<\/p>\n

    \n
  1. X\u00e1c \u0111\u1ecbnh v\u00e0 \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7:<\/li>\n<\/ol>\n

    Nguy\u00ean nh\u00e2n g\u1ed1c r\u1ec5 c\u1ee7a \u0111au \u0111\u1ea7u th\u01b0\u1eddng n\u1eb1m \u1edf ch\u00ednh r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. V\u00ec v\u1eady, b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 x\u00e1c \u0111\u1ecbnh lo\u1ea1i r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i. M\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n ph\u1ed5 bi\u1ebfn g\u00e2y \u0111au \u0111\u1ea7u bao g\u1ed3m m\u1ea5t ng\u1ee7, ng\u1ee7 ng\u00e1y, ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh (REM). Vi\u1ec7c ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c c\u1ea7n s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a b\u00e1c s\u0129 chuy\u00ean khoa th\u1ea7n kinh ho\u1eb7c chuy\u00ean gia gi\u1ea5c ng\u1ee7. H\u1ecd s\u1ebd d\u1ef1a v\u00e0o c\u00e1c tri\u1ec7u ch\u1ee9ng, l\u1ecbch s\u1eed b\u1ec7nh \u00e1n v\u00e0 k\u1ebft qu\u1ea3 x\u00e9t nghi\u1ec7m (n\u1ebfu c\u1ea7n) \u0111\u1ec3 \u0111\u01b0a ra ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111\u1ec1 xu\u1ea5t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p. \u0110i\u1ec1u tr\u1ecb c\u00f3 th\u1ec3 bao g\u1ed3m thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng, li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c (CBT-I), thu\u1ed1c ng\u1ee7 ho\u1eb7c c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb kh\u00e1c.<\/p>\n

      \n
    1. \u0110i\u1ec1u ch\u1ec9nh l\u1ed1i s\u1ed1ng:<\/li>\n<\/ol>\n

      Th\u1ef1c hi\u1ec7n c\u00e1c thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m \u0111au \u0111\u1ea7u do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m:<\/p>\n

        \n
      • Gi\u1eef gi\u1edd gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n:<\/strong> 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, \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n
      • T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong> Ph\u00f2ng ng\u1ee7 n\u00ean t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb. S\u1eed d\u1ee5ng m\u00e0n che t\u1ed1i m\u00e0u, n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng \u0111\u1ec3 lo\u1ea1i b\u1ecf c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y nhi\u1ec5u. Ch\u0103n, g\u1ed1i c\u1ea7n m\u1ec1m m\u1ea1i v\u00e0 tho\u1ea3i m\u00e1i.<\/li>\n
      • T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong> Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/li>\n
      • H\u1ea1n ch\u1ebf caffeine v\u00e0 r\u01b0\u1ee3u:<\/strong> C\u1ea3 caffeine v\u00e0 r\u01b0\u1ee3u \u0111\u1ec1u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m t\u0103ng nguy c\u01a1 \u0111au \u0111\u1ea7u.<\/li>\n
      • \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong> M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng v\u00e0 gi\u00e0u dinh d\u01b0\u1ee1ng s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 \u00edt tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n
      • Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng:<\/strong> C\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn c\u1ee7a r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. H\u00e3y t\u00ecm c\u00e1ch qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng th\u00f4ng qua c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n, yoga ho\u1eb7c c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed kh\u00e1c.<\/li>\n<\/ul>\n
          \n
        1. S\u1eed d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p gi\u1ea3m \u0111au t\u1ef1 nhi\u00ean:<\/li>\n<\/ol>\n

          M\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m \u0111au t\u1ef1 nhi\u00ean c\u00f3 th\u1ec3 gi\u00fap l\u00e0m gi\u1ea3m \u0111au \u0111\u1ea7u, bao g\u1ed3m:<\/p>\n

            \n
          • Ch\u01b0\u1eddm n\u00f3ng ho\u1eb7c l\u1ea1nh:<\/strong> Ch\u01b0\u1eddm n\u00f3ng ho\u1eb7c l\u1ea1nh l\u00ean tr\u00e1n ho\u1eb7c g\u00e1y c\u00f3 th\u1ec3 gi\u00fap l\u00e0m gi\u1ea3m \u0111au.<\/li>\n
          • Massage nh\u1eb9 nh\u00e0ng:<\/strong> Massage nh\u1eb9 nh\u00e0ng v\u00f9ng \u0111\u1ea7u v\u00e0 c\u1ed5 c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m \u0111au.<\/li>\n
          • Ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc \u1ea5m:<\/strong> Ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n
              \n
            1. Thu\u1ed1c gi\u1ea3m \u0111au:<\/li>\n<\/ol>\n

              Trong tr\u01b0\u1eddng h\u1ee3p \u0111au \u0111\u1ea7u d\u1eef d\u1ed9i v\u00e0 kh\u00f4ng \u0111\u00e1p \u1ee9ng v\u1edbi c\u00e1c bi\u1ec7n ph\u00e1p t\u1ef1 nhi\u00ean, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng thu\u1ed1c gi\u1ea3m \u0111au kh\u00f4ng k\u00ea \u0111\u01a1n nh\u01b0 paracetamol ho\u1eb7c ibuprofen. Tuy nhi\u00ean, ch\u1ec9 n\u00ean s\u1eed d\u1ee5ng thu\u1ed1c theo ch\u1ec9 d\u1eabn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c d\u01b0\u1ee3c s\u0129 v\u00e0 kh\u00f4ng l\u1ea1m d\u1ee5ng thu\u1ed1c. Kh\u00f4ng t\u1ef1 \u00fd s\u1eed d\u1ee5ng thu\u1ed1c trong th\u1eddi gian d\u00e0i.<\/p>\n

                \n
              1. T\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 chuy\u00ean nghi\u1ec7p:<\/li>\n<\/ol>\n

                N\u1ebfu \u0111au \u0111\u1ea7u do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u1eabn ti\u1ebfp di\u1ec5n ho\u1eb7c tr\u1edf n\u00ean t\u1ed3i t\u1ec7 h\u01a1n, h\u00e3y t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 chuy\u00ean nghi\u1ec7p t\u1eeb b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia gi\u1ea5c ng\u1ee7. H\u1ecd s\u1ebd gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n ch\u00ednh x\u00e1c c\u1ee7a v\u1ea5n \u0111\u1ec1 v\u00e0 \u0111\u01b0a ra ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n\n\n\n\n\n\n\n
                Ph\u01b0\u01a1ng ph\u00e1p<\/th>\nM\u00f4 t\u1ea3<\/th>\n\u01afu \u0111i\u1ec3m<\/th>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
                Thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng<\/td>\n\u0110i\u1ec1u ch\u1ec9nh gi\u1edd gi\u1ea5c ng\u1ee7, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/td>\nHi\u1ec7u qu\u1ea3 l\u00e2u d\u00e0i, kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng ph\u1ee5<\/td>\nC\u1ea7n s\u1ef1 ki\u00ean tr\u00ec v\u00e0 thay \u0111\u1ed5i th\u00f3i quen<\/td>\n<\/tr>\n
                Li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c (CBT-I)<\/td>\nH\u1ecdc c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n v\u00e0 qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7<\/td>\nHi\u1ec7u qu\u1ea3 l\u00e2u d\u00e0i, kh\u00f4ng c\u1ea7n d\u00f9ng thu\u1ed1c<\/td>\nC\u1ea7n s\u1ef1 tham gia t\u00edch c\u1ef1c c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh<\/td>\n<\/tr>\n
                Thu\u1ed1c ng\u1ee7<\/td>\nGi\u00fap d\u1ec5 ng\u1ee7 v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n<\/td>\nHi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng<\/td>\nC\u00f3 th\u1ec3 g\u00e2y t\u00e1c d\u1ee5ng ph\u1ee5, g\u00e2y nghi\u1ec7n n\u1ebfu s\u1eed d\u1ee5ng l\u00e2u d\u00e0i<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                K\u1ebft lu\u1eadn:<\/p>\n

                \u0110au \u0111\u1ea7u do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 b\u1eb1ng c\u00e1ch k\u1ebft h\u1ee3p c\u00e1c bi\u1ec7n ph\u00e1p thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng, c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m \u0111au t\u1ef1 nhi\u00ean v\u00e0 n\u1ebfu c\u1ea7n thi\u1ebft, s\u1eed d\u1ee5ng thu\u1ed1c. Tuy nhi\u00ean, vi\u1ec7c x\u00e1c \u0111\u1ecbnh v\u00e0 \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 g\u1ed1c r\u1ec5 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. H\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t. \u0110\u1eebng t\u1ef1 \u0111i\u1ec1u tr\u1ecb m\u00e0 h\u00e3y t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 chuy\u00ean nghi\u1ec7p \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon v\u00e0 lo\u1ea1i b\u1ecf nh\u1eefng c\u01a1n \u0111au \u0111\u1ea7u kh\u00f3 ch\u1ecbu.<\/p>\n","protected":false},"excerpt":{"rendered":"

                \u0110au \u0111\u1ea7u do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. Tri\u1ec7u ch\u1ee9ng n\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n d\u01b0\u1edbi nhi\u1ec1u d\u1ea1ng, t\u1eeb \u0111au nh\u1ee9c nh\u1eb9 \u0111\u1ebfn \u0111au d\u1eef d\u1ed9i, g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 m\u1ec7t m\u1ecfi. May m\u1eafn thay, c\u00f3 nhi\u1ec1u c\u00e1ch \u0111\u1ec3 gi\u1ea3m<\/p>\n","protected":false},"author":1,"featured_media":51056,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-114537","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\/114537","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=114537"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/114537\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51056"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=114537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=114537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=114537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}