{"id":142120,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/understanding-your-sleep-cycles-and-their-importance\/"},"modified":"2025-01-29T15:40:46","modified_gmt":"2025-01-29T23:40:46","slug":"understanding-your-sleep-cycles-and-their-importance","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/understanding-your-sleep-cycles-and-their-importance\/","title":{"rendered":"Hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3"},"content":{"rendered":"

Hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3<\/p>\n

Gi\u1ea5c ng\u1ee7, m\u1ed9t nhu c\u1ea7u c\u01a1 b\u1ea3n c\u1ee7a con ng\u01b0\u1eddi, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ch\u01b0a hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c duy tr\u00ec m\u1ed9t chu k\u1ef3 ng\u1ee7 l\u00e0nh m\u1ea1nh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o vi\u1ec7c gi\u1ea3i th\u00edch c\u00e1c chu k\u1ef3 gi\u1ea5c ng\u1ee7, t\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u00fang \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 cung c\u1ea5p m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

C\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n

Gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c chia th\u00e0nh hai giai \u0111o\u1ea1n ch\u00ednh: gi\u1ea5c ng\u1ee7 kh\u00f4ng REM (Rapid Eye Movement – chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh) v\u00e0 gi\u1ea5c ng\u1ee7 REM. Gi\u1ea5c ng\u1ee7 kh\u00f4ng REM l\u1ea1i \u0111\u01b0\u1ee3c chia th\u00e0nh ba giai \u0111o\u1ea1n:<\/p>\n\n\n\n\n\n\n\n
Giai \u0111o\u1ea1n<\/th>\nM\u00f4 t\u1ea3<\/th>\nTh\u1eddi gian<\/th>\n\u0110\u1eb7c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
Giai \u0111o\u1ea1n 1<\/td>\nGi\u1ea5c ng\u1ee7 n\u00f4ng, d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c.<\/td>\n5-10 ph\u00fat<\/td>\nNh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p ch\u1eadm l\u1ea1i, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n.<\/td>\n<\/tr>\n
Giai \u0111o\u1ea1n 2<\/td>\nGi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n, kh\u00f3 b\u1ecb \u0111\u00e1nh th\u1ee9c h\u01a1n.<\/td>\n20-30 ph\u00fat<\/td>\nXu\u1ea5t hi\u1ec7n c\u00e1c s\u00f3ng n\u00e3o ch\u1eadm h\u01a1n, th\u00e2n nhi\u1ec7t gi\u1ea3m.<\/td>\n<\/tr>\n
Giai \u0111o\u1ea1n 3<\/td>\nGi\u1ea5c ng\u1ee7 s\u00e2u nh\u1ea5t, r\u1ea5t kh\u00f3 \u0111\u00e1nh th\u1ee9c.<\/td>\n20-40 ph\u00fat<\/td>\nS\u00f3ng n\u00e3o ch\u1eadm v\u00e0 c\u00f3 bi\u00ean \u0111\u1ed9 l\u1edbn, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Gi\u1ea5c ng\u1ee7 REM th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u kho\u1ea3ng 90 ph\u00fat sau khi ng\u1ee7 v\u00e0 k\u00e9o d\u00e0i kho\u1ea3ng 10-20 ph\u00fat. Trong giai \u0111o\u1ea1n n\u00e0y, m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh, nh\u1ecbp tim v\u00e0 h\u00f4 h\u1ea5p t\u0103ng, v\u00e0 c\u01a1 th\u1ec3 b\u1ecb t\u00ea li\u1ec7t t\u1ea1m th\u1eddi. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n m\u00e0 h\u1ea7u h\u1ebft c\u00e1c gi\u1ea5c m\u01a1 x\u1ea3y ra. Chu k\u1ef3 gi\u1ea5c ng\u1ee7 n\u00e0y l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n trong m\u1ed9t \u0111\u00eam, v\u1edbi th\u1eddi gian gi\u1ea5c ng\u1ee7 REM t\u0103ng d\u1ea7n l\u00ean trong m\u1ed7i chu k\u1ef3.<\/p>\n

T\u00e1c \u0111\u1ed9ng c\u1ee7a c\u00e1c chu k\u1ef3 gi\u1ea5c ng\u1ee7 \u0111\u1ebfn s\u1ee9c kh\u1ecfe<\/p>\n

M\u1ed7i giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Gi\u1ea5c ng\u1ee7 kh\u00f4ng REM gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t, s\u1eeda ch\u1eefa c\u00e1c m\u00f4 v\u00e0 t\u1ebf b\u00e0o, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch. Gi\u1ea5c ng\u1ee7 REM l\u1ea1i quan tr\u1ecdng cho ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c, ghi nh\u1edb, h\u1ecdc t\u1eadp v\u00e0 x\u1eed l\u00fd th\u00f4ng tin c\u1ea3m x\u00fac. Thi\u1ebfu ng\u1ee7 ho\u1eb7c r\u1ed1i lo\u1ea1n chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, bao g\u1ed3m:<\/p>\n

    \n
  • M\u1ec7t m\u1ecfi<\/strong>: \u0110\u00e2y l\u00e0 tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn nh\u1ea5t, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/li>\n
  • Gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ghi nh\u1edb<\/strong>: Kh\u00f3 kh\u0103n trong vi\u1ec7c h\u1ecdc t\u1eadp, l\u00e0m vi\u1ec7c v\u00e0 ra quy\u1ebft \u0111\u1ecbnh.<\/li>\n
  • Gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch<\/strong>: T\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh nhi\u1ec5m tr\u00f9ng.<\/li>\n
  • T\u0103ng c\u00e2n<\/strong>: R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng hormone \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 no.<\/li>\n
  • T\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh m\u00e3n t\u00ednh<\/strong>: Nh\u01b0 b\u1ec7nh tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng, tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u.<\/li>\n<\/ul>\n

    C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/p>\n

    \u0110\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean:<\/p>\n

      \n
    • Thi\u1ebft l\u1eadp gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n<\/strong>: \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n
    • T\u1ea1o m\u1ed9t 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 th\u00edch h\u1ee3p. Ch\u0103n g\u1ed1i m\u1ec1m m\u1ea1i, ch\u1ea5t li\u1ec7u t\u1ef1 nhi\u00ean nh\u01b0 cotton ho\u1eb7c l\u1ee5a (v\u00ed d\u1ee5, g\u1ed1i l\u1ee5a c\u1ee7a PandaSilk c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m ma s\u00e1t v\u00e0 gi\u1eef cho t\u00f3c v\u00e0 da m\u1eb7t kh\u00f4ng b\u1ecb kh\u00f4) c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng.<\/li>\n
    • 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 v\u00e0 m\u00e1y t\u00ednh 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 th\u01b0\u1eddng xuy\u00ean<\/strong>: Nh\u01b0ng tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n
    • \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/strong>: H\u1ea1n ch\u1ebf caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n
    • Gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng<\/strong>: Th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 yoga, thi\u1ec1n ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m.<\/li>\n<\/ul>\n

      Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe v\u00e0 h\u1ea1nh ph\u00fac. Hi\u1ec3u r\u00f5 c\u00e1c chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u1ebd gi\u00fap b\u1ea1n t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng m\u1ed9t c\u00e1ch tr\u1ecdn v\u1eb9n h\u01a1n. H\u00e3y \u01b0u ti\u00ean cho gi\u1ea5c ng\u1ee7 v\u00e0 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00ednh m\u00ecnh.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3 Gi\u1ea5c ng\u1ee7, m\u1ed9t nhu c\u1ea7u c\u01a1 b\u1ea3n c\u1ee7a con ng\u01b0\u1eddi, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ch\u01b0a hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a<\/p>\n","protected":false},"author":1,"featured_media":141138,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-142120","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\/142120","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=142120"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/142120\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141138"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=142120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=142120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=142120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}