{"id":114617,"date":"2017-02-28T00:10:01","date_gmt":"2017-02-27T16:10:01","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-get-better-sleep-at-night\/"},"modified":"2025-01-12T14:22:42","modified_gmt":"2025-01-12T22:22:42","slug":"how-to-get-better-sleep-at-night","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-get-better-sleep-at-night\/","title":{"rendered":"Gi\u1ea3i ph\u00e1p Ng\u1ee7 Ngon: H\u01b0\u1edbng D\u1eabn Chi Ti\u1ebft \u0110\u1ea1t Gi\u1ea5c Ng\u1ee7 S\u00e2u"},"content":{"rendered":"

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, nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta \u0111ang ph\u1ea3i v\u1eadt l\u1ed9n v\u1edbi ch\u1ee9ng m\u1ea5t ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u1eadn h\u01b0\u1edfng nh\u1eefng gi\u1ea5c ng\u1ee7 ngon h\u01a1n m\u1ed7i \u0111\u00eam.<\/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 quan tr\u1ecdng h\u00e0ng \u0111\u1ea7u \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng, \u00e1nh s\u00e1ng, v\u00e0 \u00e2m thanh. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 l\u00e0 kho\u1ea3ng 18-20 \u0111\u1ed9 C. Ph\u00f2ng ng\u1ee7 n\u00ean t\u1ed1i v\u00e0 y\u00ean t\u0129nh. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng m\u00e0n che t\u1ed1i m\u00e0u, b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng \u0111\u1ec3 gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n b\u00ean ngo\u00e0i. Ch\u0103n, g\u1ed1i c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. Ch\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed nh\u01b0 cotton ho\u1eb7c l\u1ee5a t\u01a1 t\u1eb1m, v\u00ed d\u1ee5 nh\u01b0 s\u1ea3n ph\u1ea9m c\u1ee7a PandaSilk, s\u1ebd mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu v\u00e0 th\u01b0 gi\u00e3n khi ng\u1ee7.<\/p>\n

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

C\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 m\u1ed9t \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc t\u1ef1 nhi\u00ean \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7 th\u1ee9c. \u0110\u1ec3 gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc n\u00e0y ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, 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. Vi\u1ec7c n\u00e0y s\u1ebd gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tr\u00e1nh ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 \u0111\u00eam.<\/p>\n

3. T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

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 \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7. \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n s\u1ea3n xu\u1ea5t melatonin, hormone gi\u00fap \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7. Thay v\u00e0o \u0111\u00f3, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, t\u1eafm n\u01b0\u1edbc \u1ea5m, ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n nh\u01b0 yoga ho\u1eb7c thi\u1ec1n.<\/p>\n

4. Ch\u00fa tr\u1ecdng \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 v\u1eadn \u0111\u1ed9ng<\/h3>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tr\u00e1nh \u0103n \u0111\u1ed3 \u0103n n\u1eb7ng b\u1ee5ng, ch\u1ee9a nhi\u1ec1u caffeine ho\u1eb7c \u0111\u01b0\u1eddng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. U\u1ed1ng m\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c \u0103n m\u1ed9t ch\u00fat \u0111\u1ed3 \u0103n nh\u1eb9 gi\u00e0u tryptophan (nh\u01b0 chu\u1ed1i) c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n. V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean c\u0169ng r\u1ea5t c\u00f3 \u00edch, nh\u01b0ng h\u00e3y tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n

5. Gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/h3>\n

N\u1ebfu b\u1ea1n v\u1eabn g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon sau khi \u0111\u00e3 th\u1eed c\u00e1c bi\u1ec7n ph\u00e1p tr\u00ean, h\u00e3y \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb. M\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7, lo \u00e2u, tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

6. S\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/h3>\n

B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o s\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 nh\u01b0 tinh d\u1ea7u o\u1ea3i h\u01b0\u01a1ng, tr\u00e0 hoa c\u00fac, ho\u1eb7c c\u00e1c s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean kh\u00e1c. Tuy nhi\u00ean, h\u00e3y nh\u1edb tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 s\u1ea3n ph\u1ea9m n\u00e0o.<\/p>\n\n\n\n\n\n\n\n
Ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3<\/th>\n\u01afu \u0111i\u1ec3m<\/th>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
Tinh d\u1ea7u o\u1ea3i h\u01b0\u01a1ng<\/td>\nM\u00f9i h\u01b0\u01a1ng d\u1ec5 ch\u1ecbu, th\u01b0 gi\u00e3n<\/td>\nC\u00f3 th\u1ec3 g\u00e2y d\u1ecb \u1ee9ng cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi<\/td>\n<\/tr>\n
Tr\u00e0 hoa c\u00fac<\/td>\nGi\u00fap th\u01b0 gi\u00e3n, d\u1ec5 ng\u1ee7<\/td>\nC\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 ban ng\u00e0y n\u1ebfu u\u1ed1ng qu\u00e1 nhi\u1ec1u<\/td>\n<\/tr>\n
S\u1eefa \u1ea5m<\/td>\nCung c\u1ea5p tryptophan, gi\u00fap ng\u1ee7 ngon h\u01a1n<\/td>\nC\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu \u0111\u01b0\u1eddng ti\u00eau h\u00f3a cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

K\u1ebft lu\u1eadn: C\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh \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 m\u1ed9t c\u00e1ch nh\u1ea5t qu\u00e1n, b\u1ea1n s\u1ebd d\u1ea7n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh v\u00e0 t\u1eadn h\u01b0\u1edfng m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh, n\u0103ng \u0111\u1ed9ng h\u01a1n. H\u00e3y nh\u1edb r\u1eb1ng, t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi b\u1ea3n th\u00e2n l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t. \u0110\u1eebng ng\u1ea7n ng\u1ea1i t\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb chuy\u00ean gia n\u1ebfu c\u1ea7n thi\u1ebft.<\/p>\n","protected":false},"excerpt":{"rendered":"

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, nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta \u0111ang ph\u1ea3i v\u1eadt l\u1ed9n v\u1edbi ch\u1ee9ng m\u1ea5t ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0<\/p>\n","protected":false},"author":1,"featured_media":49297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-114617","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\/114617","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=114617"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/114617\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/49297"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=114617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=114617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=114617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}