{"id":141574,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/the-science-of-sleep-how-to-optimize-your-rest-cycle\/"},"modified":"2025-01-29T15:40:39","modified_gmt":"2025-01-29T23:40:39","slug":"the-science-of-sleep-how-to-optimize-your-rest-cycle","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/the-science-of-sleep-how-to-optimize-your-rest-cycle\/","title":{"rendered":"Khoa H\u1ecdc Gi\u1ea5c Ng\u1ee7: T\u1ed1i \u01afu Chu K\u1ef3 Ngh\u1ec9 Ng\u01a1i"},"content":{"rendered":"<p>Ng\u1ee7 ngon, gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t.  Hi\u1ec3u v\u1ec1 khoa h\u1ecdc gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ed1i \u01b0u h\u00f3a chu k\u1ef3 ngh\u1ec9 ng\u01a1i c\u1ee7a m\u00ecnh l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng n\u0103ng \u0111\u1ed9ng v\u00e0 kh\u1ecfe m\u1ea1nh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o nh\u1eefng kh\u00eda c\u1ea1nh quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00f3 v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng t\u1ed1t h\u01a1n.<\/p>\n<p>Chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 vai tr\u00f2 c\u1ee7a c\u00e1c giai \u0111o\u1ea1n<\/p>\n<p>Gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i t\u0129nh m\u00e0 l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh \u0111\u1ed9ng l\u1ef1c h\u1ecdc ph\u1ee9c t\u1ea1p, bao g\u1ed3m nhi\u1ec1u giai \u0111o\u1ea1n kh\u00e1c nhau.  Chu k\u1ef3 gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng k\u00e9o d\u00e0i kho\u1ea3ng 90 ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n trong m\u1ed9t \u0111\u00eam.  Hai giai \u0111o\u1ea1n ch\u00ednh l\u00e0 gi\u1ea5c ng\u1ee7 NREM (Non-Rapid Eye Movement \u2013 kh\u00f4ng c\u1eed \u0111\u1ed9ng m\u1eaft nhanh) v\u00e0 gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement \u2013 c\u1eed \u0111\u1ed9ng m\u1eaft nhanh).<\/p>\n<p>Gi\u1ea5c ng\u1ee7 NREM \u0111\u01b0\u1ee3c chia th\u00e0nh 3 giai \u0111o\u1ea1n:<\/p>\n<ul>\n<li><strong>Giai \u0111o\u1ea1n N1 (Ng\u1ee7 n\u00f4ng):<\/strong> Giai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp t\u1eeb tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o sang ng\u1ee7, d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c.<\/li>\n<li><strong>Giai \u0111o\u1ea1n N2 (Ng\u1ee7 nh\u1eb9):<\/strong>  Nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p ch\u1eadm l\u1ea1i, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n.<\/li>\n<li><strong>Giai \u0111o\u1ea1n N3 (Ng\u1ee7 s\u00e2u):<\/strong>  Giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u nh\u1ea5t, r\u1ea5t kh\u00f3 b\u1ecb \u0111\u00e1nh th\u1ee9c, c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o t\u1ebf b\u00e0o.<\/li>\n<\/ul>\n<p>Gi\u1ea5c ng\u1ee7 REM xu\u1ea5t hi\u1ec7n sau giai \u0111o\u1ea1n N3, \u0111\u1eb7c tr\u01b0ng b\u1edfi ho\u1ea1t \u0111\u1ed9ng n\u00e3o b\u1ed9 m\u1ea1nh m\u1ebd, m\u1eaft c\u1eed \u0111\u1ed9ng nhanh, v\u00e0 th\u01b0\u1eddng l\u00e0 l\u00fac ch\u00fang ta m\u01a1.  Gi\u1ea5c ng\u1ee7 REM \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 h\u1ecdc t\u1eadp.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\n<th>\u0110\u1eb7c \u0111i\u1ec3m ch\u00ednh<\/th>\n<th>Th\u1eddi gian trung b\u00ecnh trong m\u1ed9t chu k\u1ef3 90 ph\u00fat<\/th>\n<th>Vai tr\u00f2<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>N1 (Ng\u1ee7 n\u00f4ng)<\/td>\n<td>D\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c, chuy\u1ec3n ti\u1ebfp<\/td>\n<td>5-10 ph\u00fat<\/td>\n<td>Chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u<\/td>\n<\/tr>\n<tr>\n<td>N2 (Ng\u1ee7 nh\u1eb9)<\/td>\n<td>Nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p ch\u1eadm l\u1ea1i<\/td>\n<td>20-30 ph\u00fat<\/td>\n<td>Th\u01b0 gi\u00e3n, chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u<\/td>\n<\/tr>\n<tr>\n<td>N3 (Ng\u1ee7 s\u00e2u)<\/td>\n<td>Ng\u1ee7 s\u00e2u, kh\u00f3 b\u1ecb \u0111\u00e1nh th\u1ee9c<\/td>\n<td>20-40 ph\u00fat<\/td>\n<td>Ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3, t\u00e1i t\u1ea1o t\u1ebf b\u00e0o<\/td>\n<\/tr>\n<tr>\n<td>REM (C\u1eed \u0111\u1ed9ng m\u1eaft nhanh)<\/td>\n<td>Ho\u1ea1t \u0111\u1ed9ng n\u00e3o b\u1ed9 m\u1ea1nh m\u1ebd, m\u01a1<\/td>\n<td>10-20 ph\u00fat<\/td>\n<td>C\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb, h\u1ecdc t\u1eadp<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u1ea2nh h\u01b0\u1edfng c\u1ee7a m\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/p>\n<p>M\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c.  M\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 c\u1ea7n \u0111\u01b0\u1ee3c ch\u00fa \u00fd:<\/p>\n<ul>\n<li><strong>\u00c1nh s\u00e1ng:<\/strong> \u00c1nh s\u00e1ng nh\u00e2n t\u1ea1o, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u00e1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, ti vi, c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin \u2013 hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7.  C\u1ea7n h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<li><strong>\u00c2m thanh:<\/strong>  M\u00f4i tr\u01b0\u1eddng y\u00ean t\u0129nh l\u00e0 l\u00fd t\u01b0\u1edfng.  S\u1eed d\u1ee5ng n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n xung quanh.<\/li>\n<li><strong>Nhi\u1ec7t \u0111\u1ed9:<\/strong> Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng l\u00e0 kho\u1ea3ng 18-20 \u0111\u1ed9 C.  Qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh \u0111\u1ec1u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>\u0110\u1ed9 \u1ea9m:<\/strong> \u0110\u1ed9 \u1ea9m kh\u00f4ng kh\u00ed c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.  \u0110\u1ed9 \u1ea9m qu\u00e1 cao ho\u1eb7c qu\u00e1 th\u1ea5p \u0111\u1ec1u kh\u00f4ng t\u1ed1t.<\/li>\n<li><strong>Gi\u01b0\u1eddng ng\u1ee7 v\u00e0 ch\u0103n g\u1ed1i:<\/strong>  Ch\u1ecdn gi\u01b0\u1eddng ng\u1ee7 v\u00e0 ch\u0103n g\u1ed1i tho\u1ea3i m\u00e1i, ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3.  Ch\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i nh\u01b0 cotton ho\u1eb7c l\u1ee5a (v\u00ed d\u1ee5 nh\u01b0 s\u1ea3n ph\u1ea9m c\u1ee7a PandaSilk) c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<p>Th\u00f3i quen t\u1ed1t \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a chu k\u1ef3 ngh\u1ec9 ng\u01a1i<\/p>\n<p>Ngo\u00e0i vi\u1ec7c t\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng, vi\u1ec7c h\u00ecnh th\u00e0nh nh\u1eefng th\u00f3i quen t\u1ed1t c\u0169ng r\u1ea5t quan tr\u1ecdng:<\/p>\n<ul>\n<li><strong>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, k\u1ec3 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<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong>  T\u1eadp th\u1ec3 d\u1ee5c 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<li><strong>\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong>  H\u1ea1n ch\u1ebf \u0103n \u0111\u1ed3 \u0103n n\u1eb7ng, \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n, caffeine tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<li><strong>Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng:<\/strong>  Th\u01b0 gi\u00e3n, t\u1eadp yoga, thi\u1ec1n \u0111\u1ecbnh c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>T\u1ea1o nghi th\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7:<\/strong>  T\u1ea1o m\u1ed9t nghi th\u1ee9c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, v\u00ed d\u1ee5 nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng.<\/li>\n<\/ul>\n<p>C\u00e1c v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c<\/p>\n<p>Nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 nh\u01b0 m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, ng\u1ee7 ng\u00e1y\u2026  N\u1ebfu c\u00e1c v\u1ea5n \u0111\u1ec1 n\u00e0y k\u00e9o d\u00e0i v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe, c\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/p>\n<p>K\u1ebft lu\u1eadn:  Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t nhu c\u1ea7u thi\u1ebft y\u1ebfu c\u1ee7a con ng\u01b0\u1eddi.  Hi\u1ec3u v\u1ec1 khoa h\u1ecdc gi\u1ea5c ng\u1ee7 v\u00e0 \u00e1p d\u1ee5ng nh\u1eefng ki\u1ebfn th\u1ee9c n\u00e0y v\u00e0o cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a chu k\u1ef3 ngh\u1ec9 ng\u01a1i, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.  H\u00e3y t\u1ea1o cho m\u00ecnh m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1t, h\u00ecnh th\u00e0nh th\u00f3i quen l\u00e0nh m\u1ea1nh v\u00e0 \u0111\u1eebng ng\u1ea7n ng\u1ea1i t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 t\u1eeb chuy\u00ean gia n\u1ebfu g\u1eb7p ph\u1ea3i v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 ngon, gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. Hi\u1ec3u v\u1ec1 khoa h\u1ecdc gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ed1i \u01b0u h\u00f3a chu k\u1ef3 ngh\u1ec9 ng\u01a1i c\u1ee7a m\u00ecnh l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng n\u0103ng \u0111\u1ed9ng v\u00e0 kh\u1ecfe m\u1ea1nh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o nh\u1eefng<\/p>\n","protected":false},"author":1,"featured_media":141143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-141574","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\/141574","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=141574"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141574\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141143"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=141574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=141574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=141574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}