{"id":142414,"date":"2025-01-29T14:13:56","date_gmt":"2025-01-29T22:13:56","guid":{"rendered":"https:\/\/www.pandasilk.com\/the-complex-relationship-between-alcohol-and-sleep-quality\/"},"modified":"2025-01-29T15:40:28","modified_gmt":"2025-01-29T23:40:28","slug":"the-complex-relationship-between-alcohol-and-sleep-quality","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/the-complex-relationship-between-alcohol-and-sleep-quality\/","title":{"rendered":"R\u01b0\u1ee3u v\u00e0 Gi\u1ea5c Ng\u1ee7: M\u1ed1i Quan H\u1ec7 Ph\u1ee9c T\u1ea1p"},"content":{"rendered":"<p>R\u01b0\u1ee3u v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u00f3 m\u1ed1i quan h\u1ec7 ph\u1ee9c t\u1ea1p, kh\u00f4ng \u0111\u01a1n thu\u1ea7n l\u00e0 t\u1ed1t hay x\u1ea5u.  M\u1ed9t l\u01b0\u1ee3ng nh\u1ecf r\u01b0\u1ee3u c\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 ban \u0111\u1ea7u, nh\u01b0ng t\u00e1c \u0111\u1ed9ng l\u00e2u d\u00e0i l\u1ea1i th\u01b0\u1eddng g\u00e2y h\u1ea1i cho gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng ngh\u1ec9 ng\u01a1i.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o ph\u00e2n t\u00edch m\u1ed1i quan h\u1ec7 n\u00e0y, t\u1eeb c\u01a1 ch\u1ebf t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn h\u1eadu qu\u1ea3 v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c.<\/p>\n<p>C\u01a1 ch\u1ebf t\u00e1c \u0111\u1ed9ng c\u1ee7a r\u01b0\u1ee3u l\u00ean gi\u1ea5c ng\u1ee7<\/p>\n<p>R\u01b0\u1ee3u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 th\u00f4ng qua nhi\u1ec1u con \u0111\u01b0\u1eddng sinh h\u1ecdc ph\u1ee9c t\u1ea1p.  Ban \u0111\u1ea7u, r\u01b0\u1ee3u c\u00f3 th\u1ec3 g\u00e2y c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n v\u00e0 bu\u1ed3n ng\u1ee7 do t\u00e1c \u0111\u1ed9ng l\u00ean h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng, l\u00e0m gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh g\u00e2y k\u00edch th\u00edch. Tuy nhi\u00ean, r\u01b0\u1ee3u l\u1ea1i \u1ee9c ch\u1ebf giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u (giai \u0111o\u1ea1n REM), giai \u0111o\u1ea1n r\u1ea5t quan tr\u1ecdng cho qu\u00e1 tr\u00ecnh c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng.  Vi\u1ec7c thi\u1ebfu ng\u1ee7 s\u00e2u d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung v\u00e0 gi\u1ea3m hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c v\u00e0o ng\u00e0y h\u00f4m sau.  H\u01a1n n\u1eefa, r\u01b0\u1ee3u l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean, khi\u1ebfn ng\u01b0\u1eddi u\u1ed1ng d\u1ec5 t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam v\u00e0 kh\u00f3 quay l\u1ea1i gi\u1ea5c ng\u1ee7.<\/p>\n<p>\u1ea2nh h\u01b0\u1edfng c\u1ee7a r\u01b0\u1ee3u \u0111\u1ebfn c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\n<th>T\u00e1c \u0111\u1ed9ng c\u1ee7a r\u01b0\u1ee3u<\/th>\n<th>H\u1eadu qu\u1ea3<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Ng\u1ee7 n\u00f4ng (Non-REM stage 1 &amp; 2)<\/td>\n<td>T\u0103ng th\u1eddi gian ng\u1ee7 n\u00f4ng<\/td>\n<td>Gi\u1ea3m hi\u1ec7u qu\u1ea3 ngh\u1ec9 ng\u01a1i, d\u1ec5 t\u1ec9nh gi\u1ea5c<\/td>\n<\/tr>\n<tr>\n<td>Ng\u1ee7 s\u00e2u (Non-REM stage 3 &amp; 4)<\/td>\n<td>Gi\u1ea3m th\u1eddi gian ng\u1ee7 s\u00e2u<\/td>\n<td>M\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch<\/td>\n<\/tr>\n<tr>\n<td>Ng\u1ee7 REM<\/td>\n<td>Gi\u1ea3m th\u1eddi gian ng\u1ee7 REM<\/td>\n<td>Gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>R\u01b0\u1ee3u v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n<p>Vi\u1ec7c s\u1eed d\u1ee5ng r\u01b0\u1ee3u th\u01b0\u1eddng xuy\u00ean v\u00e0 v\u1edbi l\u01b0\u1ee3ng l\u1edbn c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 nghi\u00eam tr\u1ecdng, bao g\u1ed3m ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 (sleep apnea), ch\u1ee9ng ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c (insomnia) v\u00e0 h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean (restless legs syndrome).  Nh\u1eefng r\u1ed1i lo\u1ea1n n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u00e0 c\u00f2n g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c nh\u01b0 t\u0103ng huy\u1ebft \u00e1p, b\u1ec7nh tim m\u1ea1ch v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n<p>L\u01b0\u1ee3ng r\u01b0\u1ee3u an to\u00e0n v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/p>\n<p>Kh\u00f4ng c\u00f3 m\u1ed9t l\u01b0\u1ee3ng r\u01b0\u1ee3u n\u00e0o \u0111\u01b0\u1ee3c coi l\u00e0 ho\u00e0n to\u00e0n an to\u00e0n \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7.  Tuy nhi\u00ean, vi\u1ec7c h\u1ea1n ch\u1ebf t\u1ed1i \u0111a ho\u1eb7c lo\u1ea1i b\u1ecf r\u01b0\u1ee3u l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  N\u1ebfu v\u1eabn mu\u1ed1n s\u1eed d\u1ee5ng r\u01b0\u1ee3u, n\u00ean u\u1ed1ng v\u1edbi l\u01b0\u1ee3ng r\u1ea5t \u00edt v\u00e0 \u00edt nh\u1ea5t 3-4 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.  Ngo\u00e0i ra, vi\u1ec7c duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, bao g\u1ed3m ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean v\u00e0 gi\u1ea3m stress c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n<p>K\u1ebft lu\u1eadn<\/p>\n<p>M\u1ed1i quan h\u1ec7 gi\u1eefa r\u01b0\u1ee3u v\u00e0 gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ee9c t\u1ea1p v\u1edbi nhi\u1ec1u t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c.  M\u1eb7c d\u00f9 r\u01b0\u1ee3u c\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 ban \u0111\u1ea7u, nh\u01b0ng n\u00f3 l\u1ea1i l\u00e0m suy gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 d\u00e0i h\u1ea1n, d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.  Vi\u1ec7c h\u1ea1n ch\u1ebf ho\u1eb7c lo\u1ea1i b\u1ecf r\u01b0\u1ee3u, k\u1ebft h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>R\u01b0\u1ee3u v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u00f3 m\u1ed1i quan h\u1ec7 ph\u1ee9c t\u1ea1p, kh\u00f4ng \u0111\u01a1n thu\u1ea7n l\u00e0 t\u1ed1t hay x\u1ea5u. M\u1ed9t l\u01b0\u1ee3ng nh\u1ecf r\u01b0\u1ee3u c\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 ban \u0111\u1ea7u, nh\u01b0ng t\u00e1c \u0111\u1ed9ng l\u00e2u d\u00e0i l\u1ea1i th\u01b0\u1eddng g\u00e2y h\u1ea1i cho gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng ngh\u1ec9 ng\u01a1i. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o<\/p>\n","protected":false},"author":1,"featured_media":76525,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-142414","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\/142414","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=142414"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/142414\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/76525"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=142414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=142414"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=142414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}