{"id":142162,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/understanding-rem-sleep-and-why-its-so-important\/"},"modified":"2025-01-29T15:40:44","modified_gmt":"2025-01-29T23:40:44","slug":"understanding-rem-sleep-and-why-its-so-important","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/understanding-rem-sleep-and-why-its-so-important\/","title":{"rendered":"Gi\u1ea5c ng\u1ee7 REM: t\u1ea7m quan tr\u1ecdng v\u00e0 nh\u1eefng \u0111i\u1ec1u c\u1ea7n bi\u1ebft"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 chi\u1ebfm m\u1ed9t ph\u1ea7n ba cu\u1ed9c \u0111\u1eddi m\u1ed7i ng\u01b0\u1eddi, v\u00e0 trong \u0111\u00f3, gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement – v\u1eadn \u0111\u1ed9ng m\u1eaft nhanh) \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Hi\u1ec3u r\u00f5 v\u1ec1 gi\u1ea5c ng\u1ee7 REM v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3 l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng. M\u1eb7c d\u00f9 ch\u00fang ta d\u00e0nh ph\u1ea7n l\u1edbn th\u1eddi gian ng\u1ee7 trong gi\u1ea5c ng\u1ee7 kh\u00f4ng REM, nh\u01b0ng REM l\u1ea1i l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng kh\u00f4ng k\u00e9m, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 n\u00f3i l\u00e0 quy\u1ebft \u0111\u1ecbnh cho ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

\u0110\u1eb7c \u0111i\u1ec3m c\u1ee7a gi\u1ea5c ng\u1ee7 REM<\/p>\n

Gi\u1ea5c ng\u1ee7 REM \u0111\u01b0\u1ee3c \u0111\u1eb7c tr\u01b0ng b\u1edfi ho\u1ea1t \u0111\u1ed9ng n\u00e3o b\u1ed9 g\u1ea7n gi\u1ed1ng nh\u01b0 khi t\u1ec9nh t\u00e1o. Nh\u1ecbp tim v\u00e0 huy\u1ebft \u00e1p t\u0103ng, h\u01a1i th\u1edf tr\u1edf n\u00ean kh\u00f4ng \u0111\u1ec1u, v\u00e0 \u0111\u1eb7c bi\u1ec7t, m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh d\u01b0\u1edbi m\u00ed m\u1eaft. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao n\u00f3 \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 "Rapid Eye Movement". Trong giai \u0111o\u1ea1n n\u00e0y, c\u01a1 th\u1ec3 g\u1ea7n nh\u01b0 b\u1ecb t\u00ea li\u1ec7t t\u1ea1m th\u1eddi, ngo\u1ea1i tr\u1eeb c\u01a1 ho\u00e0nh v\u00e0 c\u01a1 m\u1eaft, gi\u00fap ng\u0103n ng\u1eeba ch\u00fang ta th\u1ef1c hi\u1ec7n nh\u1eefng h\u00e0nh \u0111\u1ed9ng trong gi\u1ea5c m\u01a1. Th\u1eddi gian ng\u1ee7 REM chi\u1ebfm kho\u1ea3ng 20-25% t\u1ed5ng th\u1eddi gian ng\u1ee7 \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, v\u00e0 th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n nhi\u1ec1u h\u01a1n v\u1ec1 cu\u1ed1i \u0111\u00eam.<\/p>\n\n\n\n\n\n\n
Giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\n\u0110\u1eb7c \u0111i\u1ec3m<\/th>\nHo\u1ea1t \u0111\u1ed9ng n\u00e3o<\/th>\nT\u00ecnh tr\u1ea1ng c\u01a1 th\u1ec3<\/th>\n<\/tr>\n<\/thead>\n
Gi\u1ea5c ng\u1ee7 kh\u00f4ng REM (giai \u0111o\u1ea1n 1-3)<\/td>\nNg\u1ee7 n\u00f4ng, d\u1ec5 th\u1ee9c gi\u1ea5c<\/td>\nHo\u1ea1t \u0111\u1ed9ng n\u00e3o ch\u1eadm d\u1ea7n<\/td>\nC\u01a1 th\u1ec3 th\u01b0 gi\u00e3n<\/td>\n<\/tr>\n
Gi\u1ea5c ng\u1ee7 REM<\/td>\nNg\u1ee7 s\u00e2u, kh\u00f3 th\u1ee9c gi\u1ea5c<\/td>\nHo\u1ea1t \u0111\u1ed9ng n\u00e3o t\u01b0\u01a1ng t\u1ef1 khi t\u1ec9nh t\u00e1o<\/td>\nC\u01a1 th\u1ec3 t\u00ea li\u1ec7t (tr\u1eeb m\u1eaft v\u00e0 ho\u00e0nh)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 REM \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb v\u00e0 h\u1ecdc t\u1eadp<\/p>\n

M\u1ed9t trong nh\u1eefng ch\u1ee9c n\u0103ng quan tr\u1ecdng nh\u1ea5t c\u1ee7a gi\u1ea5c ng\u1ee7 REM l\u00e0 c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb. Trong giai \u0111o\u1ea1n n\u00e0y, n\u00e3o b\u1ed9 x\u1eed l\u00fd th\u00f4ng tin thu th\u1eadp \u0111\u01b0\u1ee3c trong ng\u00e0y, s\u1eafp x\u1ebfp v\u00e0 l\u01b0u tr\u1eef ch\u00fang v\u00e0o b\u1ed9 nh\u1edb d\u00e0i h\u1ea1n. Gi\u1ea5c m\u01a1, th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n trong giai \u0111o\u1ea1n REM, \u0111\u01b0\u1ee3c cho l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh n\u00e0y. Thi\u1ebfu ng\u1ee7 REM c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn kh\u00f3 kh\u0103n trong vi\u1ec7c h\u1ecdc t\u1eadp, ghi nh\u1edb th\u00f4ng tin v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung. Nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00f3 \u0111\u1ee7 th\u1eddi gian ng\u1ee7 REM, c\u00f3 kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb t\u1ed1t h\u01a1n.<\/p>\n

Gi\u1ea5c ng\u1ee7 REM v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/p>\n

Gi\u1ea5c ng\u1ee7 REM c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Thi\u1ebfu ng\u1ee7 REM li\u00ean quan \u0111\u1ebfn t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 t\u00e2m th\u1ea7n nh\u01b0 tr\u1ea7m c\u1ea3m, lo \u00e2u v\u00e0 r\u1ed1i lo\u1ea1n stress sau ch\u1ea5n th\u01b0\u01a1ng. Trong giai \u0111o\u1ea1n REM, n\u00e3o b\u1ed9 gi\u1ea3i ph\u00f3ng v\u00e0 c\u00e2n b\u1eb1ng c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh, gi\u00fap \u0111i\u1ec1u ti\u1ebft c\u1ea3m x\u00fac v\u00e0 duy tr\u00ec s\u1ef1 \u1ed5n \u0111\u1ecbnh tinh th\u1ea7n. M\u1ed9t gi\u1ea5c ng\u1ee7 REM ch\u1ea5t l\u01b0\u1ee3ng cao g\u00f3p ph\u1ea7n v\u00e0o s\u1ef1 c\u00e2n b\u1eb1ng c\u1ea3m x\u00fac, gi\u1ea3m stress v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng t\u00edch c\u1ef1c.<\/p>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a thi\u1ebfu ng\u1ee7 REM<\/p>\n

Thi\u1ebfu ng\u1ee7 REM, do nhi\u1ec1u nguy\u00ean nh\u00e2n nh\u01b0 c\u0103ng th\u1eb3ng, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, s\u1eed d\u1ee5ng ch\u1ea5t k\u00edch th\u00edch, ho\u1eb7c do l\u1ecbch l\u00e0m vi\u1ec7c kh\u00f4ng \u0111i\u1ec1u \u0111\u1ed9, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c. Ngo\u00e0i vi\u1ec7c \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u00ed nh\u1edb v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n nh\u01b0 \u0111\u00e3 \u0111\u1ec1 c\u1eadp, thi\u1ebfu ng\u1ee7 REM c\u00f2n l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c. C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, kh\u00f3 ch\u1ecbu, gi\u1ea3m n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 kh\u00f3 t\u1eadp trung l\u00e0 nh\u1eefng tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng g\u1eb7p \u1edf nh\u1eefng ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7 REM.<\/p>\n

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

\u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 REM, c\u1ea7n duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam), t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i, tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7, v\u00e0 x\u00e2y d\u1ef1ng m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n. Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng c\u0169ng g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

K\u1ebft lu\u1eadn: Gi\u1ea5c ng\u1ee7 REM l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu c\u1ee7a gi\u1ea5c ng\u1ee7, \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb, \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Hi\u1ec3u r\u00f5 t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 REM v\u00e0 c\u00f3 nh\u1eefng bi\u1ec7n ph\u00e1p \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 n\u00e0y l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac. Vi\u1ec7c duy tr\u00ec th\u00f3i quen sinh ho\u1ea1t l\u00e0nh m\u1ea1nh, \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch to l\u1edbn m\u00e0 gi\u1ea5c ng\u1ee7 REM mang l\u1ea1i.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 chi\u1ebfm m\u1ed9t ph\u1ea7n ba cu\u1ed9c \u0111\u1eddi m\u1ed7i ng\u01b0\u1eddi, v\u00e0 trong \u0111\u00f3, gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement – v\u1eadn \u0111\u1ed9ng m\u1eaft nhanh) \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Hi\u1ec3u r\u00f5 v\u1ec1 gi\u1ea5c ng\u1ee7 REM v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3 l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3<\/p>\n","protected":false},"author":1,"featured_media":141140,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-142162","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\/142162","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=142162"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/142162\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141140"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=142162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=142162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=142162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}