{"id":141406,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/the-impact-of-technology-on-sleep-a-digital-detox-guide\/"},"modified":"2025-01-29T15:40:37","modified_gmt":"2025-01-29T23:40:37","slug":"the-impact-of-technology-on-sleep-a-digital-detox-guide","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/the-impact-of-technology-on-sleep-a-digital-detox-guide\/","title":{"rendered":"C\u00f4ng ngh\u1ec7 t\u00e1c \u0111\u1ed9ng gi\u1ea5c ng\u1ee7: H\u01b0\u1edbng d\u1eabn detox s\u1ed1"},"content":{"rendered":"

C\u00f4ng ngh\u1ec7 \u0111\u00e3 len l\u1ecfi v\u00e0o m\u1ecdi kh\u00eda c\u1ea1nh cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i, mang l\u1ea1i v\u00f4 v\u00e0n ti\u1ec7n \u00edch nh\u01b0ng c\u0169ng \u0111\u1eb7t ra nh\u1eefng th\u00e1ch th\u1ee9c kh\u00f4ng nh\u1ecf, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7. \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, ti vi, s\u1ef1 c\u00e1m d\u1ed7 c\u1ee7a m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0 th\u00f4ng b\u00e1o li\u00ean t\u1ee5c \u0111\u00e3 t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a h\u00e0ng tri\u1ec7u ng\u01b0\u1eddi. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch chi ti\u1ebft nh\u1eefng t\u00e1c \u0111\u1ed9ng \u0111\u00f3 v\u00e0 \u0111\u1ec1 xu\u1ea5t m\u1ed9t h\u01b0\u1edbng d\u1eabn gi\u1ea3i \u0111\u1ed9c k\u1ef9 thu\u1eadt s\u1ed1 gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i gi\u1ea5c ng\u1ee7 ngon.<\/p>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a c\u00f4ng ngh\u1ec7 \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/p>\n

\u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ee7 ph\u1ea1m ch\u00ednh g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. \u00c1nh s\u00e1ng n\u00e0y \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin, hormone \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7-th\u1ee9c t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. K\u1ebft qu\u1ea3 l\u00e0, b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c v\u00e0 d\u1ec5 b\u1ecb t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam. Ngo\u00e0i ra, vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 c\u00f2n k\u00edch th\u00edch n\u00e3o b\u1ed9, khi\u1ebfn b\u1ea1n kh\u00f3 th\u01b0 gi\u00e3n v\u00e0 l\u00e0m t\u0103ng th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. <\/p>\n\n\n\n\n\n\n\n\n
Thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/th>\nM\u1ee9c \u0111\u1ed9 ph\u00e1t x\u1ea1 \u00e1nh s\u00e1ng xanh<\/th>\nT\u00e1c \u0111\u1ed9ng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/th>\n<\/tr>\n<\/thead>\n
\u0110i\u1ec7n tho\u1ea1i th\u00f4ng minh<\/td>\nCao<\/td>\nKh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam<\/td>\n<\/tr>\n
M\u00e1y t\u00ednh b\u1ea3ng<\/td>\nCao<\/td>\nKh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam<\/td>\n<\/tr>\n
M\u00e1y t\u00ednh x\u00e1ch tay<\/td>\nTrung b\u00ecnh<\/td>\nKh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c<\/td>\n<\/tr>\n
Tivi<\/td>\nTh\u1ea5p<\/td>\n\u00cdt \u1ea3nh h\u01b0\u1edfng h\u01a1n so v\u1edbi c\u00e1c thi\u1ebft b\u1ecb kh\u00e1c nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 n\u1ebfu s\u1eed d\u1ee5ng tr\u01b0\u1edbc khi ng\u1ee7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

S\u1ef1 c\u00e1m d\u1ed7 c\u1ee7a m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0 th\u00f4ng b\u00e1o li\u00ean t\u1ee5c<\/p>\n

M\u1ea1ng x\u00e3 h\u1ed9i v\u00e0 c\u00e1c \u1ee9ng d\u1ee5ng nh\u1eafn tin mang \u0111\u1ebfn s\u1ef1 gi\u1ea3i tr\u00ed d\u1ec5 d\u00e0ng, nh\u01b0ng c\u0169ng l\u00e0 ngu\u1ed3n c\u01a1n c\u1ee7a s\u1ef1 m\u1ea5t ng\u1ee7. Vi\u1ec7c li\u00ean t\u1ee5c ki\u1ec3m tra th\u00f4ng b\u00e1o, c\u1eadp nh\u1eadt tin t\u1ee9c hay t\u01b0\u01a1ng t\u00e1c v\u1edbi b\u1ea1n b\u00e8 tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i khi\u1ebfn n\u00e3o b\u1ed9 lu\u00f4n trong tr\u1ea1ng th\u00e1i k\u00edch th\u00edch, kh\u00f3 th\u01b0 gi\u00e3n v\u00e0 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. Th\u00eam v\u00e0o \u0111\u00f3, n\u1ed9i dung ti\u00eau c\u1ef1c tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i c\u0169ng c\u00f3 th\u1ec3 g\u00e2y lo l\u1eafng, c\u0103ng th\u1eb3ng, \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

Thi\u1ebfu v\u1eadn \u0111\u1ed9ng v\u00e0 th\u00f3i quen sinh ho\u1ea1t kh\u00f4ng l\u00e0nh m\u1ea1nh<\/p>\n

Vi\u1ec7c d\u00e0nh qu\u00e1 nhi\u1ec1u th\u1eddi gian cho c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng. Thi\u1ebfu v\u1eadn \u0111\u1ed9ng l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. H\u01a1n n\u1eefa, th\u00f3i quen s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed k\u00e9o d\u00e0i v\u00e0o ban \u0111\u00eam c\u0169ng l\u00e0m \u0111\u1ea3o l\u1ed9n nh\u1ecbp \u0111i\u1ec7u sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, d\u1eabn \u0111\u1ebfn m\u1ea5t ng\u1ee7 kinh ni\u00ean.<\/p>\n

Gi\u1ea3i \u0111\u1ed9c k\u1ef9 thu\u1eadt s\u1ed1: H\u01b0\u1edbng d\u1eabn l\u1ea5y l\u1ea1i gi\u1ea5c ng\u1ee7 ngon<\/p>\n

\u0110\u1ec3 l\u1ea5y l\u1ea1i gi\u1ea5c ng\u1ee7 ngon, b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh gi\u1ea3i \u0111\u1ed9c k\u1ef9 thu\u1eadt s\u1ed1 hi\u1ec7u qu\u1ea3. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m:<\/p>\n

    \n
  • Thi\u1ebft l\u1eadp th\u1eddi gian s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed h\u1ee3p l\u00fd:<\/strong> H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 1-2 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n
  • T\u1ea1o kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i:<\/strong> T\u1eaft h\u1ebft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed trong ph\u00f2ng ng\u1ee7, t\u1ea1o kh\u00f4ng gian y\u00ean t\u0129nh v\u00e0 t\u1ed1i \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\n
  • S\u1eed d\u1ee5ng ch\u1ebf \u0111\u1ed9 "Night Shift" ho\u1eb7c c\u00e1c \u1ee9ng d\u1ee5ng l\u1ecdc \u00e1nh s\u00e1ng xanh:<\/strong> Nh\u1eefng t\u00ednh n\u0103ng n\u00e0y gi\u00fap gi\u1ea3m thi\u1ec3u t\u00e1c h\u1ea1i c\u1ee7a \u00e1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb m\u00e0n h\u00ecnh.<\/li>\n
  • T\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t:<\/strong> T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n
  • X\u00e2y d\u1ef1ng th\u00f3i quen \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n:<\/strong> Gi\u1eef cho chu k\u1ef3 ng\u1ee7-th\u1ee9c c\u1ee7a b\u1ea1n \u1ed5n \u0111\u1ecbnh s\u1ebd gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp \u0111i\u1ec7u sinh h\u1ecdc t\u1ef1 nhi\u00ean.<\/li>\n
  • Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> T\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng… \u0111\u1ec1u l\u00e0 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n<\/ul>\n

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

    C\u00f4ng ngh\u1ec7 \u0111\u00e3 v\u00e0 \u0111ang t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn cu\u1ed9c s\u1ed1ng c\u1ee7a ch\u00fang ta, nh\u01b0ng vi\u1ec7c l\u1ea1m d\u1ee5ng c\u00f4ng ngh\u1ec7 c\u0169ng g\u00e2y ra nhi\u1ec1u h\u1ec7 l\u1ee5y, trong \u0111\u00f3 c\u00f3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn gi\u1ea5c ng\u1ee7. Vi\u1ec7c th\u1ef1c hi\u1ec7n m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh gi\u1ea3i \u0111\u1ed9c k\u1ef9 thu\u1eadt s\u1ed1 b\u00e0i b\u1ea3n l\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 \u201cngh\u1ec9 ng\u01a1i\u201d cho t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3, v\u00e0 b\u1ea1n s\u1ebd nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c trong ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

    C\u00f4ng ngh\u1ec7 \u0111\u00e3 len l\u1ecfi v\u00e0o m\u1ecdi kh\u00eda c\u1ea1nh cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i, mang l\u1ea1i v\u00f4 v\u00e0n ti\u1ec7n \u00edch nh\u01b0ng c\u0169ng \u0111\u1eb7t ra nh\u1eefng th\u00e1ch th\u1ee9c kh\u00f4ng nh\u1ecf, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7. \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, ti vi, s\u1ef1 c\u00e1m d\u1ed7 c\u1ee7a m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0<\/p>\n","protected":false},"author":1,"featured_media":141122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-141406","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\/141406","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=141406"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141406\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141122"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=141406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=141406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=141406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}