{"id":141994,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/understanding-the-connection-between-sleep-and-mood\/"},"modified":"2025-01-29T15:40:45","modified_gmt":"2025-01-29T23:40:45","slug":"understanding-the-connection-between-sleep-and-mood","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/understanding-the-connection-between-sleep-and-mood\/","title":{"rendered":"Gi\u1ea5c ng\u1ee7 v\u00e0 t\u00e2m tr\u1ea1ng: M\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft"},"content":{"rendered":"

Ng\u1ee7 ngon, t\u1ec9nh t\u00e1o, vui v\u1ebb \u2013 ba \u0111i\u1ec1u t\u01b0\u1edfng ch\u1eebng nh\u01b0 \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i c\u00f3 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft v\u1edbi nhau. S\u1ef1 thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn t\u00e2m tr\u1ea1ng, d\u1ec5 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 t\u00e2m l\u00fd. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o ph\u00e2n t\u00edch m\u1ed1i li\u00ean h\u1ec7 ph\u1ee9c t\u1ea1p gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 t\u00e2m tr\u1ea1ng, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng.<\/p>\n

Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n<\/p>\n

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng v\u00e0 ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c. Trong khi ng\u1ee7, n\u00e3o b\u1ed9 x\u1eed l\u00fd th\u00f4ng tin, c\u1ee7ng c\u1ed1 k\u00fd \u1ee9c v\u00e0 lo\u1ea1i b\u1ecf c\u00e1c ch\u1ea5t th\u1ea3i \u0111\u1ed9c h\u1ea1i t\u00edch t\u1ee5 trong ng\u00e0y. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u00e1n \u0111o\u1ea1n qu\u00e1 tr\u00ecnh n\u00e0y, d\u1eabn \u0111\u1ebfn s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng v\u1ec1 h\u00f3a h\u1ecdc n\u00e3o b\u1ed9. M\u1ed9t s\u1ed1 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh quan tr\u1ecdng li\u00ean quan \u0111\u1ebfn t\u00e2m tr\u1ea1ng nh\u01b0 serotonin v\u00e0 dopamine b\u1ecb \u1ea3nh h\u01b0\u1edfng, g\u00e2y ra nh\u1eefng thay \u0111\u1ed5i ti\u00eau c\u1ef1c v\u1ec1 c\u1ea3m x\u00fac. C\u1ee5 th\u1ec3, thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng m\u1ee9c \u0111\u1ed9 hormone cortisol \u2013 hormone g\u00e2y c\u0103ng th\u1eb3ng, d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c lo l\u1eafng, b\u1ed3n ch\u1ed3n, d\u1ec5 c\u00e1u g\u1eaft v\u00e0 kh\u00f3 ch\u1ecbu.<\/p>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a thi\u1ebfu ng\u1ee7 \u0111\u1ebfn t\u00e2m tr\u1ea1ng<\/p>\n

Thi\u1ebfu ng\u1ee7, d\u00f9 ch\u1ec9 trong m\u1ed9t v\u00e0i \u0111\u00eam, c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 v\u1ec1 t\u00e2m tr\u1ea1ng. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y d\u1ec5 b\u1ecb k\u00edch \u0111\u1ed9ng, kh\u00f3 t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng ra quy\u1ebft \u0111\u1ecbnh, v\u00e0 d\u1ec5 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i bu\u1ed3n b\u00e3, ch\u00e1n n\u1ea3n. T\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i s\u1ebd d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 t\u00e2m l\u00fd nghi\u00eam tr\u1ecdng h\u01a1n nh\u01b0 tr\u1ea7m c\u1ea3m, r\u1ed1i lo\u1ea1n lo \u00e2u.<\/p>\n\n\n\n\n\n\n\n
M\u1ee9c \u0111\u1ed9 thi\u1ebfu ng\u1ee7<\/th>\nTri\u1ec7u ch\u1ee9ng v\u1ec1 t\u00e2m tr\u1ea1ng<\/th>\n<\/tr>\n<\/thead>\n
Thi\u1ebfu ng\u1ee7 nh\u1eb9 (4-5 gi\u1edd\/\u0111\u00eam)<\/td>\nC\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, d\u1ec5 c\u00e1u g\u1eaft<\/td>\n<\/tr>\n
Thi\u1ebfu ng\u1ee7 trung b\u00ecnh (3-4 gi\u1edd\/\u0111\u00eam)<\/td>\nTr\u1ea7m c\u1ea3m nh\u1eb9, lo l\u1eafng, thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng<\/td>\n<\/tr>\n
Thi\u1ebfu ng\u1ee7 n\u1eb7ng (d\u01b0\u1edbi 3 gi\u1edd\/\u0111\u00eam)<\/td>\nTr\u1ea7m c\u1ea3m n\u1eb7ng, r\u1ed1i lo\u1ea1n lo \u00e2u, kh\u00f3 ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac, \u1ea3o gi\u00e1c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

C\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng<\/p>\n

Nhi\u1ec1u r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, nh\u01b0 ch\u1ee9ng m\u1ea5t ng\u1ee7, ng\u01b0ng th\u1edf khi ng\u1ee7, h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean, \u0111\u1ec1u c\u00f3 li\u00ean quan m\u1eadt thi\u1ebft \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 t\u00e2m tr\u1ea1ng. Ch\u1eb3ng h\u1ea1n, ch\u1ee9ng m\u1ea5t ng\u1ee7 kinh ni\u00ean khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 duy tr\u00ec gi\u1ea5c ng\u1ee7, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i v\u00e0 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u. Ng\u01b0ng th\u1edf khi ng\u1ee7, v\u1edbi nh\u1eefng c\u01a1n ng\u1eebng th\u1edf ng\u1eafn trong khi ng\u1ee7, g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, d\u1eabn \u0111\u1ebfn s\u1ef1 thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng ti\u00eau c\u1ef1c.<\/p>\n

C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 \u0111\u1ec3 n\u00e2ng cao t\u00e2m tr\u1ea1ng<\/p>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, vi\u1ec7c \u0111\u1ea3m b\u1ea3o c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 \u0111\u1ee7 gi\u1ea5c l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p h\u1eefu \u00edch bao g\u1ed3m:<\/p>\n

    \n
  • Thi\u1ebft l\u1eadp gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n:<\/strong> Duy tr\u00ec th\u00f3i quen ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n
  • T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i:<\/strong> Ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t v\u00e0 c\u00f3 nhi\u1ec7t \u0111\u1ed9 ph\u00f9 h\u1ee3p.<\/li>\n
  • Tr\u00e1nh 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 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n
  • T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n:<\/strong> Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tuy nhi\u00ean, n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n
  • 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\u2026 gi\u00fap th\u01b0 gi\u00e3n tinh th\u1ea7n v\u00e0 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\n
  • Th\u0103m kh\u00e1m b\u00e1c s\u0129:<\/strong> N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ho\u1eb7c c\u00f3 c\u00e1c tri\u1ec7u ch\u1ee9ng v\u1ec1 t\u00e2m tr\u1ea1ng, h\u00e3y t\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb c\u00e1c chuy\u00ean gia y t\u1ebf.<\/li>\n<\/ul>\n

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

    M\u1ed1i quan h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 t\u00e2m tr\u1ea1ng l\u00e0 m\u1ed9t v\u00f2ng tr\u00f2n kh\u00e9p k\u00edn. Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng, v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 t\u00e2m tr\u1ea1ng c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon. Vi\u1ec7c \u01b0u ti\u00ean cho gi\u1ea5c ng\u1ee7, duy tr\u00ec th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 t\u00ecm ki\u1ebfm s\u1ef1 tr\u1ee3 gi\u00fap chuy\u00ean nghi\u1ec7p khi c\u1ea7n thi\u1ebft l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t nh\u1ea5t. M\u1ed9t gi\u1ea5c ng\u1ee7 ngon kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u00f3 m\u1ed9t t\u00e2m tr\u1ea1ng vui v\u1ebb v\u00e0 cu\u1ed9c s\u1ed1ng h\u1ea1nh ph\u00fac.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ng\u1ee7 ngon, t\u1ec9nh t\u00e1o, vui v\u1ebb \u2013 ba \u0111i\u1ec1u t\u01b0\u1edfng ch\u1eebng nh\u01b0 \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i c\u00f3 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft v\u1edbi nhau. S\u1ef1 thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn t\u00e2m tr\u1ea1ng, d\u1ec5 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 t\u00e2m l\u00fd. B\u00e0i vi\u1ebft<\/p>\n","protected":false},"author":1,"featured_media":141132,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-141994","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\/141994","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=141994"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141994\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141132"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=141994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=141994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=141994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}