{"id":142204,"date":"2025-01-29T14:13:56","date_gmt":"2025-01-29T22:13:56","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-and-well-being-the-link-you-need-to-know\/"},"modified":"2025-01-29T15:40:23","modified_gmt":"2025-01-29T23:40:23","slug":"sleep-and-well-being-the-link-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-and-well-being-the-link-you-need-to-know\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 v\u00e0 S\u1ee9c Kh\u1ecfe: M\u1ed1i Li\u00ean K\u1ebft V\u00e0ng B\u1ea1n C\u1ea7n Bi\u1ebft"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe: M\u1ed1i li\u00ean h\u1ec7 b\u1ea1n c\u1ea7n bi\u1ebft<\/p>\n

Ng\u1ee7 ngon gi\u1ea5c l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac. Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 g\u00e2y ra m\u1ec7t m\u1ecfi t\u1ea1m th\u1eddi m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n l\u00e2u d\u00e0i. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 c\u00f3 nh\u1eefng bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/p>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t<\/p>\n

Thi\u1ebfu ng\u1ee7 d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng. H\u1ec7 mi\u1ec5n d\u1ecbch b\u1ecb suy y\u1ebfu, l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh nhi\u1ec5m tr\u00f9ng. C\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t nhi\u1ec1u hormone g\u00e2y stress nh\u01b0 cortisol, l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2, v\u00e0 \u0111\u1ed9t qu\u1ef5. Ngo\u00e0i ra, thi\u1ebfu ng\u1ee7 c\u00f2n li\u00ean quan \u0111\u1ebfn t\u0103ng c\u00e2n, b\u1edfi v\u00ec n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 c\u00e2n b\u1eb1ng hormone \u0111i\u1ec1u ch\u1ec9nh s\u1ef1 th\u00e8m \u0103n. Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u0169ng l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7a qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, khi\u1ebfn vi\u1ec7c gi\u1ea3m c\u00e2n tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n.<\/p>\n\n\n\n\n\n\n\n\n\n
H\u1eadu qu\u1ea3 c\u1ee7a thi\u1ebfu ng\u1ee7<\/th>\nT\u1ea7n su\u1ea5t<\/th>\nM\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng<\/th>\n<\/tr>\n<\/thead>\n
Gi\u1ea3m s\u1ee9c \u0111\u1ec1 kh\u00e1ng<\/td>\nTh\u01b0\u1eddng xuy\u00ean<\/td>\nCao<\/td>\n<\/tr>\n
T\u0103ng huy\u1ebft \u00e1p<\/td>\nTh\u01b0\u1eddng xuy\u00ean<\/td>\nCao<\/td>\n<\/tr>\n
T\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2<\/td>\nTh\u01b0\u1eddng xuy\u00ean<\/td>\nCao<\/td>\n<\/tr>\n
T\u0103ng c\u00e2n<\/td>\nTh\u01b0\u1eddng xuy\u00ean<\/td>\nTrung b\u00ecnh<\/td>\n<\/tr>\n
Gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung<\/td>\nLu\u00f4n<\/td>\nTrung b\u00ecnh<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/p>\n

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, ghi nh\u1edb v\u00e0 ra quy\u1ebft \u0111\u1ecbnh. N\u00f3 c\u0169ng l\u00e0m 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. Ng\u01b0\u1ee3c l\u1ea1i, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng \u0111\u1ed1i ph\u00f3 v\u1edbi stress. M\u1ed9t gi\u1ea5c ng\u1ee7 ngon gi\u00fap c\u1ee7ng c\u1ed1 c\u00e1c k\u1ebft n\u1ed1i th\u1ea7n kinh, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb th\u00f4ng tin hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/p>\n

Nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n, bao g\u1ed3m: th\u00f3i quen sinh ho\u1ea1t kh\u00f4ng \u0111i\u1ec1u \u0111\u1ed9, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh (nh\u01b0 vi\u1ec7c u\u1ed1ng nhi\u1ec1u caffeine ho\u1eb7c r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7), m\u00f4i tr\u01b0\u1eddng ng\u1ee7 kh\u00f4ng tho\u1ea3i m\u00e1i (\u00e1nh s\u00e1ng, ti\u1ebfng \u1ed3n, nhi\u1ec7t \u0111\u1ed9), stress v\u00e0 lo \u00e2u, c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe m\u00e3n t\u00ednh. Vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 c\u0169ng l\u00e0 m\u1ed9t nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn g\u00e2y kh\u00f3 ng\u1ee7.<\/p>\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 s\u00e2u gi\u1ea5c, b\u1ea1n n\u00ean x\u00e2y d\u1ef1ng m\u1ed9t th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m: \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng gi\u1edd m\u1ed7i ng\u00e0y, t\u1ea1o m\u1ed9t kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i, t\u1ed1i v\u00e0 y\u00ean t\u0129nh, h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 1 gi\u1edd, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7, \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 tr\u00e1nh caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7, th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m stress b\u1eb1ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 yoga, thi\u1ec1n ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m.<\/p>\n\n\n\n\n\n\n\n\n\n
Ph\u01b0\u01a1ng ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/th>\nM\u00f4 t\u1ea3<\/th>\nHi\u1ec7u qu\u1ea3<\/th>\n<\/tr>\n<\/thead>\n
T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n<\/td>\n\u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng gi\u1edd m\u1ed7i ng\u00e0y<\/td>\nCao<\/td>\n<\/tr>\n
T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i<\/td>\nPh\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t<\/td>\nCao<\/td>\n<\/tr>\n
H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7<\/td>\nGi\u1ea3m ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh<\/td>\nTrung b\u00ecnh – Cao<\/td>\n<\/tr>\n
T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<\/td>\nC\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/td>\nTrung b\u00ecnh<\/td>\n<\/tr>\n
Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/td>\nGi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u<\/td>\nTrung b\u00ecnh – Cao<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh, h\u1ea1nh ph\u00fac v\u00e0 n\u0103ng su\u1ea5t. B\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe, v\u00e0 \u00e1p d\u1ee5ng nh\u1eefng bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3. H\u00e3y \u01b0u ti\u00ean cho gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n, \u0111\u00f3 l\u00e0 m\u1ed9t kho\u1ea3n \u0111\u1ea7u t\u01b0 x\u1ee9ng \u0111\u00e1ng cho s\u1ee9c kh\u1ecfe v\u00e0 h\u1ea1nh ph\u00fac l\u00e2u d\u00e0i.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe: M\u1ed1i li\u00ean h\u1ec7 b\u1ea1n c\u1ea7n bi\u1ebft Ng\u1ee7 ngon gi\u1ea5c l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac. Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 g\u00e2y ra m\u1ec7t m\u1ecfi t\u1ea1m th\u1eddi m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n l\u00e2u d\u00e0i. B\u00e0i vi\u1ebft n\u00e0y<\/p>\n","protected":false},"author":1,"featured_media":141131,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-142204","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\/142204","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=142204"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/142204\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141131"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=142204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=142204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=142204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}