{"id":141910,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/unlock-deep-sleep-proven-techniques-for-better-rest\/"},"modified":"2025-01-29T15:40:46","modified_gmt":"2025-01-29T23:40:46","slug":"unlock-deep-sleep-proven-techniques-for-better-rest","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/unlock-deep-sleep-proven-techniques-for-better-rest\/","title":{"rendered":"Gi\u1ea3i m\u00e3 gi\u1ea5c ng\u1ee7 s\u00e2u: B\u00ed quy\u1ebft ngh\u1ec9 ng\u01a1i tr\u1ecdn v\u1eb9n"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 s\u00e2u, hay c\u00f2n g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng REM giai \u0111o\u1ea1n 3 v\u00e0 4, l\u00e0 ch\u00eca kh\u00f3a cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t.  Thi\u1ebfu ng\u1ee7 s\u00e2u d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1, t\u1eeb m\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, \u0111\u1ebfn t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd kh\u00e1m ph\u00e1 nh\u1eefng k\u1ef9 thu\u1eadt \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n<h3>T\u1ed1i \u01b0u h\u00f3a M\u00f4i tr\u01b0\u1eddng Ng\u1ee7<\/h3>\n<p>M\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng l\u00e0 n\u1ec1n t\u1ea3ng cho gi\u1ea5c ng\u1ee7 s\u00e2u. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng, \u0111\u1ed9 \u1ea9m, \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.  M\u1ed9t kh\u00f4ng gian y\u00ean t\u0129nh, t\u1ed1i v\u00e0 kh\u00f4ng c\u00f3 \u00e1nh s\u00e1ng m\u1ea1nh l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft.  H\u00e3y c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng m\u00e0n che t\u1ed1i m\u00e0u, m\u00e1y t\u1ea1o \u00e2m thanh tr\u1eafng (white noise machine) ho\u1eb7c n\u00fat b\u1ecbt tai \u0111\u1ec3 gi\u1ea3m thi\u1ec3u ti\u1ebfng \u1ed3n v\u00e0 \u00e1nh s\u00e1ng.  Ch\u1ea5t li\u1ec7u ga tr\u1ea3i gi\u01b0\u1eddng c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. V\u1ea3i m\u1ec1m m\u1ea1i, tho\u00e1ng kh\u00ed nh\u01b0 cotton ho\u1eb7c linen s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n.  N\u1ebfu mu\u1ed1n m\u1ed9t s\u1ef1 l\u1ef1a ch\u1ecdn sang tr\u1ecdng v\u00e0 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 hi\u1ec7u qu\u1ea3, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb ch\u1ea5t li\u1ec7u l\u1ee5a t\u1ef1 nhi\u00ean.<\/p>\n<h3>Th\u1ef1c h\u00e0nh Th\u01b0 gi\u00e3n v\u00e0 Qu\u1ea3n l\u00fd C\u0103ng th\u1eb3ng<\/h3>\n<p>C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u l\u00e0 nh\u1eefng k\u1ebb th\u00f9 c\u1ee7a gi\u1ea5c ng\u1ee7 s\u00e2u.  \u0110\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon, b\u1ea1n c\u1ea7n h\u1ecdc c\u00e1ch th\u01b0 gi\u00e3n v\u00e0 qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3.  M\u1ed9t s\u1ed1 k\u1ef9 thu\u1eadt h\u1eefu \u00edch bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Thi\u1ec1n \u0111\u1ecbnh:<\/strong> Thi\u1ec1n \u0111\u1ecbnh gi\u00fap l\u00e0m ch\u1eadm nh\u1ecbp tim, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Yoga:<\/strong> Yoga k\u1ebft h\u1ee3p c\u00e1c t\u01b0 th\u1ebf v\u00e0 k\u1ef9 thu\u1eadt th\u1edf gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed.<\/li>\n<li><strong>T\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> N\u01b0\u1edbc \u1ea5m gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>\u0110\u1ecdc s\u00e1ch:<\/strong> \u0110\u1ecdc s\u00e1ch gi\u00fap chuy\u1ec3n h\u01b0\u1edbng suy ngh\u0129 kh\u1ecfi nh\u1eefng lo \u00e2u h\u00e0ng ng\u00e0y.  Tuy nhi\u00ean, tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ph\u00e1t s\u00e1ng tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>K\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n<\/th>\n<th>M\u00f4 t\u1ea3<\/th>\n<th>\u01afu \u0111i\u1ec3m<\/th>\n<th>Nh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Thi\u1ec1n \u0111\u1ecbnh<\/td>\n<td>T\u1eadp trung v\u00e0o h\u01a1i th\u1edf ho\u1eb7c m\u1ed9t \u0111i\u1ec3m c\u1ed1 \u0111\u1ecbnh<\/td>\n<td>Gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/td>\n<td>C\u1ea7n th\u1eddi gian luy\u1ec7n t\u1eadp<\/td>\n<\/tr>\n<tr>\n<td>Yoga<\/td>\n<td>K\u1ebft h\u1ee3p c\u00e1c t\u01b0 th\u1ebf v\u00e0 k\u1ef9 thu\u1eadt th\u1edf<\/td>\n<td>Th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed<\/td>\n<td>C\u1ea7n kh\u00f4ng gian r\u1ed9ng r\u00e3i<\/td>\n<\/tr>\n<tr>\n<td>T\u1eafm n\u01b0\u1edbc \u1ea5m<\/td>\n<td>Ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7<\/td>\n<td>Th\u01b0 gi\u00e3n c\u01a1 b\u1eafp<\/td>\n<td>C\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu n\u1ebfu n\u01b0\u1edbc qu\u00e1 n\u00f3ng<\/td>\n<\/tr>\n<tr>\n<td>\u0110\u1ecdc s\u00e1ch<\/td>\n<td>\u0110\u1ecdc s\u00e1ch gi\u1ea5y tr\u01b0\u1edbc khi ng\u1ee7<\/td>\n<td>Chuy\u1ec3n h\u01b0\u1edbng suy ngh\u0129, th\u01b0 gi\u00e3n tinh th\u1ea7n<\/td>\n<td>C\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 n\u1ebfu n\u1ed9i dung s\u00e1ch qu\u00e1 h\u1ed3i h\u1ed9p<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0110i\u1ec1u ch\u1ec9nh Ch\u1ebf \u0111\u1ed9 \u0102n U\u1ed1ng v\u00e0 Th\u00f3i Quen S\u1ed1ng<\/h3>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 th\u00f3i quen s\u1ed1ng c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tr\u00e1nh \u0103n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u caffeine v\u00e0 \u0111\u01b0\u1eddng tr\u01b0\u1edbc khi 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.  H\u00e3y duy tr\u00ec l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n, \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. T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n c\u0169ng r\u1ea5t quan tr\u1ecdng, nh\u01b0ng h\u00e3y tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7.<\/p>\n<h3>S\u1eed d\u1ee5ng c\u00e1c Ph\u01b0\u01a1ng ph\u00e1p H\u1ed7 tr\u1ee3 Ng\u1ee7<\/h3>\n<p>N\u1ebfu b\u1ea1n v\u1eabn g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 s\u00e2u, h\u00e3y c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 ng\u1ee7 nh\u01b0:<\/p>\n<ul>\n<li><strong>Melatonin:<\/strong>  Melatonin l\u00e0 m\u1ed9t hormone t\u1ef1 nhi\u00ean gi\u00fap \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7-th\u1ee9c.<\/li>\n<li><strong>Magnesium:<\/strong>  Magnesium gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/li>\n<li><strong>Chamomile tea:<\/strong> Tr\u00e0 hoa c\u00fac c\u00f3 t\u00e1c d\u1ee5ng an th\u1ea7n nh\u1eb9 nh\u00e0ng.<\/li>\n<\/ul>\n<p><strong>L\u01b0u \u00fd:<\/strong>  H\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia y t\u1ebf tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 lo\u1ea1i thu\u1ed1c ho\u1eb7c th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng n\u00e0o \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7.<\/p>\n<h3>T\u1ea1o L\u1ecbch Ng\u1ee7 \u0110i\u1ec1u \u0110\u1ec1u v\u00e0 Duy Tr\u00ec Th\u00f3i Quen T\u1ed1t<\/h3>\n<p>M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 s\u00e2u l\u00e0 duy tr\u00ec l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n n\u00ean \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.  C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd th\u00edch nghi v\u1edbi l\u1ecbch tr\u00ecnh n\u00e0y v\u00e0 s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n trong vi\u1ec7c r\u01a1i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u.  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 ban \u0111\u00eam.  T\u1ea1o m\u1ed9t nghi th\u1ee9c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch ho\u1eb7c nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, c\u0169ng s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n.<\/p>\n<p>K\u1ebft lu\u1eadn:  Gi\u1ea5c ng\u1ee7 s\u00e2u l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t.  B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng k\u1ef9 thu\u1eadt \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u1eadn h\u01b0\u1edfng m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh h\u01a1n.  H\u00e3y nh\u1edb r\u1eb1ng, s\u1ef1 ki\u00ean tr\u00ec v\u00e0 nh\u1ea5t qu\u00e1n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t.  H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh v\u00e0 t\u00ecm ra nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi b\u1ea1n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 s\u00e2u, hay c\u00f2n g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng REM giai \u0111o\u1ea1n 3 v\u00e0 4, l\u00e0 ch\u00eca kh\u00f3a cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. Thi\u1ebfu ng\u1ee7 s\u00e2u d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1, t\u1eeb m\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, \u0111\u1ebfn t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0<\/p>\n","protected":false},"author":1,"featured_media":141129,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-141910","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\/141910","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=141910"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141910\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141129"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=141910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=141910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=141910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}