{"id":141322,"date":"2025-01-29T14:14:04","date_gmt":"2025-01-29T22:14:04","guid":{"rendered":"https:\/\/www.pandasilk.com\/why-am-i-always-tired-identifying-and-fixing-sleep-issues\/"},"modified":"2025-01-29T15:40:49","modified_gmt":"2025-01-29T23:40:49","slug":"why-am-i-always-tired-identifying-and-fixing-sleep-issues","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/why-am-i-always-tired-identifying-and-fixing-sleep-issues\/","title":{"rendered":"Lu\u00f4n M\u1ec7t M\u1ecfi: X\u00e1c \u0110\u1ecbnh &#038; Kh\u1eafc Ph\u1ee5c R\u1ed1i Lo\u1ea1n Gi\u1ea5c Ng\u1ee7"},"content":{"rendered":"<p>Lu\u00f4n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi?  C\u00f9ng t\u00ecm hi\u1ec3u nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.  M\u1ec7t m\u1ecfi k\u00e9o d\u00e0i kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng m\u00e0 c\u00f2n \u0111e d\u1ecda s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 \u0111\u01b0a ra nh\u1eefng gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/p>\n<h3>1.  Nh\u1eadn di\u1ec7n c\u00e1c nguy\u00ean nh\u00e2n g\u00e2y m\u1ec7t m\u1ecfi li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/h3>\n<p>C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 b\u1eaft ngu\u1ed3n t\u1eeb nhi\u1ec1u y\u1ebfu t\u1ed1, trong \u0111\u00f3 gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t.  Kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o m\u1ec7t m\u1ecfi c\u0169ng \u0111\u01a1n gi\u1ea3n l\u00e0 do thi\u1ebfu ng\u1ee7.  M\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh:<\/strong>  \u0110\u00e2y l\u00e0 nguy\u00ean nh\u00e2n r\u00f5 r\u00e0ng nh\u1ea5t.  N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean ng\u1ee7 \u00edt h\u01a1n 7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam, c\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<li><strong>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7:<\/strong>  C\u00f3 r\u1ea5t nhi\u1ec1u lo\u1ea1i r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, v\u00ed d\u1ee5 nh\u01b0 ch\u1ee9ng m\u1ea5t ng\u1ee7 (kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c), ng\u01b0ng th\u1edf khi ng\u1ee7 (ng\u1eebng th\u1edf t\u1ea1m th\u1eddi trong l\u00fac ng\u1ee7), h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean (c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu \u1edf ch\u00e2n khi\u1ebfn kh\u00f3 ng\u1ee7),&#8230;  M\u1ed7i lo\u1ea1i r\u1ed1i lo\u1ea1n \u0111\u1ec1u g\u00e2y \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi.<\/li>\n<li><strong>Stress v\u00e0 lo \u00e2u:<\/strong>  \u00c1p l\u1ef1c c\u00f4ng vi\u1ec7c, gia \u0111\u00ecnh, m\u1ed1i quan h\u1ec7&#8230; \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t ng\u1ee7 v\u00e0 khi\u1ebfn b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y ki\u1ec7t s\u1ee9c.<\/li>\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh:<\/strong>  \u0102n nhi\u1ec1u \u0111\u1ed3 \u0103n nhanh, \u0111\u1ed3 ng\u1ecdt, caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 g\u00e2y m\u1ec7t m\u1ecfi.<\/li>\n<li><strong>Thi\u1ebfu v\u1eadn \u0111\u1ed9ng:<\/strong>  Thi\u1ebfu v\u1eadn \u0111\u1ed9ng l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi.<\/li>\n<li><strong>C\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c:<\/strong>  M\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nh\u01b0 thi\u1ebfu m\u00e1u, suy gi\u00e1p, b\u1ec7nh tim m\u1ea1ch, tr\u1ea7m c\u1ea3m&#8230; c\u0169ng c\u00f3 th\u1ec3 g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<h3>2.  Ki\u1ec3m tra ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n<\/h3>\n<p>\u0110\u1ec3 x\u00e1c \u0111\u1ecbnh ch\u00ednh x\u00e1c nguy\u00ean nh\u00e2n g\u00e2y m\u1ec7t m\u1ecfi, b\u1ea1n c\u1ea7n theo d\u00f5i k\u1ef9 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.  B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng nh\u1eadt k\u00fd gi\u1ea5c ng\u1ee7 \u0111\u1ec3 ghi l\u1ea1i c\u00e1c th\u00f4ng tin sau:<\/p>\n<ul>\n<li>Th\u1eddi gian \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady<\/li>\n<li>Th\u1eddi gian ng\u1ee7 thi\u1ebfp \u0111i<\/li>\n<li>S\u1ed1 l\u1ea7n th\u1ee9c gi\u1ea5c trong \u0111\u00eam<\/li>\n<li>Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 (nh\u1eb9, s\u00e2u, hay b\u1ecb gi\u00e1n \u0111o\u1ea1n)<\/li>\n<li>C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi khi th\u1ee9c d\u1eady<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Ng\u00e0y<\/th>\n<th>Th\u1eddi gian \u0111i ng\u1ee7<\/th>\n<th>Th\u1eddi gian th\u1ee9c d\u1eady<\/th>\n<th>Th\u1eddi gian ng\u1ee7 thi\u1ebfp \u0111i<\/th>\n<th>S\u1ed1 l\u1ea7n th\u1ee9c gi\u1ea5c<\/th>\n<th>Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/th>\n<th>C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Th\u1ee9 Hai<\/td>\n<td>23:00<\/td>\n<td>7:00<\/td>\n<td>30 ph\u00fat<\/td>\n<td>2 l\u1ea7n<\/td>\n<td>Ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c<\/td>\n<td>R\u1ea5t m\u1ec7t m\u1ecfi<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 Ba<\/td>\n<td>22:30<\/td>\n<td>6:30<\/td>\n<td>15 ph\u00fat<\/td>\n<td>1 l\u1ea7n<\/td>\n<td>Ng\u1ee7 kh\u00e1 ngon gi\u1ea5c<\/td>\n<td>M\u1ec7t m\u1ecfi v\u1eeba ph\u1ea3i<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 T\u01b0<\/td>\n<td>&#8230;<\/td>\n<td>&#8230;<\/td>\n<td>&#8230;<\/td>\n<td>&#8230;<\/td>\n<td>&#8230;<\/td>\n<td>&#8230;<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>3.  X\u00e1c \u0111\u1ecbnh v\u00e0 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1<\/h3>\n<p>Sau khi theo d\u00f5i nh\u1eadt k\u00fd gi\u1ea5c ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y nh\u1eefng m\u1eabu h\u00ecnh nh\u1ea5t \u0111\u1ecbnh.  V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n lu\u00f4n th\u1ee9c gi\u1ea5c nhi\u1ec1u l\u1ea7n trong \u0111\u00eam v\u00e0 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0o bu\u1ed5i s\u00e1ng, b\u1ea1n c\u00f3 th\u1ec3 \u0111ang b\u1ecb m\u1ea5t ng\u1ee7 ho\u1eb7c m\u1ed9t lo\u1ea1i r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c.  Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, b\u1ea1n n\u00ean 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.<\/p>\n<h3>4.  Nh\u1eefng l\u1eddi khuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/h3>\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 s\u1ebd \u0111i\u1ec1u ch\u1ec9nh theo nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean n\u1ebfu b\u1ea1n duy tr\u00ec l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n.<\/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 n\u00ean t\u1ed1i, y\u00ean t\u0129nh v\u00e0 tho\u00e1ng m\u00e1t.  S\u1eed d\u1ee5ng ga tr\u1ea3i gi\u01b0\u1eddng ch\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i, nh\u01b0 cotton ho\u1eb7c v\u1ea3i lanh.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong>  \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong>  V\u1eadn \u0111\u1ed9ng gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7.<\/li>\n<li><strong>\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong>  H\u1ea1n ch\u1ebf \u0111\u1ed3 \u0103n nhanh, \u0111\u1ed3 ng\u1ecdt, caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<li><strong>Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7:<\/strong>  Ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc \u1ea5m, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, \u0111\u1ecdc s\u00e1ch&#8230;  \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n<li><strong>T\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3:<\/strong>  N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, h\u00e3y t\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb b\u00e1c s\u0129, chuy\u00ean gia t\u00e2m l\u00fd ho\u1eb7c ng\u01b0\u1eddi th\u00e2n.<\/li>\n<\/ul>\n<p>K\u1ebft lu\u1eadn:  M\u1ec7t m\u1ecfi th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7.  B\u1eb1ng c\u00e1ch theo d\u00f5i ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh, x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n v\u00e0 \u00e1p d\u1ee5ng c\u00e1c l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c s\u1ed1ng.  Tuy nhi\u00ean, n\u1ebfu m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i v\u00e0 kh\u00f4ng c\u1ea3i thi\u1ec7n, 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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lu\u00f4n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi? C\u00f9ng t\u00ecm hi\u1ec3u nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. M\u1ec7t m\u1ecfi k\u00e9o d\u00e0i kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng m\u00e0 c\u00f2n \u0111e d\u1ecda s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y m\u1ec7t m\u1ecfi v\u00e0<\/p>\n","protected":false},"author":1,"featured_media":141147,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-141322","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\/141322","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=141322"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141322\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141147"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=141322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=141322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=141322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}