{"id":142582,"date":"2025-01-29T14:13:56","date_gmt":"2025-01-29T22:13:56","guid":{"rendered":"https:\/\/www.pandasilk.com\/the-crucial-role-of-sleep-in-learning-and-memory\/"},"modified":"2025-01-29T15:40:30","modified_gmt":"2025-01-29T23:40:30","slug":"the-crucial-role-of-sleep-in-learning-and-memory","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/the-crucial-role-of-sleep-in-learning-and-memory\/","title":{"rendered":"Vai tr\u00f2 thi\u1ebft y\u1ebfu c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi h\u1ecdc t\u1eadp v\u00e0 tr\u00ed nh\u1edb"},"content":{"rendered":"

Ng\u1ee7 ngon, h\u1ecdc t\u1ed1t: Vai tr\u00f2 thi\u1ebft y\u1ebfu c\u1ee7a gi\u1ea5c ng\u1ee7 trong vi\u1ec7c h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb<\/p>\n

Gi\u1ea5c ng\u1ee7, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u01b0\u1edfng ch\u1eebng nh\u01b0 th\u1ee5 \u0111\u1ed9ng, th\u1ef1c ch\u1ea5t \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb c\u1ee7a con ng\u01b0\u1eddi. Kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i, ng\u1ee7 c\u00f2n l\u00e0 giai \u0111o\u1ea1n n\u00e3o b\u1ed9 x\u1eed l\u00fd, c\u1ee7ng c\u1ed1 v\u00e0 l\u01b0u tr\u1eef th\u00f4ng tin \u0111\u00e3 ti\u1ebfp thu trong ng\u00e0y. Thi\u1ebfu ng\u1ee7 hay ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng s\u1ebd \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp, ghi nh\u1edb v\u00e0 th\u1eadm ch\u00ed s\u1ee9c kh\u1ecfe tinh th\u1ea7n. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o ph\u00e2n t\u00edch vai tr\u00f2 quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 trong vi\u1ec7c h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb.<\/p>\n

Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 trong vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb<\/p>\n

Trong khi ng\u1ee7, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 s\u00e2u (slow-wave sleep – SWS) v\u00e0 gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement), n\u00e3o b\u1ed9 th\u1ef1c hi\u1ec7n qu\u00e1 tr\u00ecnh c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb. Th\u00f4ng tin \u0111\u01b0\u1ee3c ti\u1ebfp thu trong ng\u00e0y \u0111\u01b0\u1ee3c s\u00e0ng l\u1ecdc, s\u1eafp x\u1ebfp v\u00e0 chuy\u1ec3n t\u1eeb v\u00f9ng hippocampus (v\u00f9ng n\u00e3o ch\u1ecbu tr\u00e1ch nhi\u1ec7m ghi nh\u1edb ng\u1eafn h\u1ea1n) sang v\u1ecf n\u00e3o (v\u00f9ng n\u00e3o ch\u1ecbu tr\u00e1ch nhi\u1ec7m ghi nh\u1edb d\u00e0i h\u1ea1n). Qu\u00e1 tr\u00ecnh n\u00e0y gi\u00fap chuy\u1ec3n \u0111\u1ed5i nh\u1eefng k\u00fd \u1ee9c ng\u1eafn h\u1ea1n th\u00e0nh nh\u1eefng k\u00fd \u1ee9c l\u00e2u d\u00e0i, b\u1ec1n v\u1eefng. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u00e1n \u0111o\u1ea1n qu\u00e1 tr\u00ecnh n\u00e0y, d\u1eabn \u0111\u1ebfn vi\u1ec7c kh\u00f3 nh\u1edb l\u1ea1i th\u00f4ng tin \u0111\u00e3 h\u1ecdc.<\/p>\n\n\n\n\n\n\n
Giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\nVai tr\u00f2 trong c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb<\/th>\n\u1ea2nh h\u01b0\u1edfng c\u1ee7a thi\u1ebfu ng\u1ee7<\/th>\n<\/tr>\n<\/thead>\n
Gi\u1ea5c ng\u1ee7 s\u00e2u (SWS)<\/td>\nC\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb phi ng\u00f4n ng\u1eef (h\u00ecnh \u1ea3nh, \u00e2m thanh, c\u1ea3m gi\u00e1c)<\/td>\nGi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb th\u00f4ng tin, kh\u00f3 t\u1eadp trung<\/td>\n<\/tr>\n
Gi\u1ea5c ng\u1ee7 REM<\/td>\nC\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb ng\u00f4n ng\u1eef (th\u00f4ng tin, s\u1ef1 ki\u1ec7n), x\u1eed l\u00fd c\u1ea3m x\u00fac<\/td>\nGi\u1ea3m kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp, kh\u00f3 nh\u1edb l\u1ea1i chi ti\u1ebft<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

T\u00e1c \u0111\u1ed9ng c\u1ee7a thi\u1ebfu ng\u1ee7 \u0111\u1ebfn kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp<\/p>\n

Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ghi nh\u1edb m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp. Khi thi\u1ebfu ng\u1ee7, kh\u1ea3 n\u0103ng t\u1eadp trung, s\u1ef1 ch\u00fa \u00fd v\u00e0 kh\u1ea3 n\u0103ng x\u1eed l\u00fd th\u00f4ng tin c\u1ee7a n\u00e3o b\u1ed9 gi\u1ea3m s\u00fat \u0111\u00e1ng k\u1ec3. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn vi\u1ec7c kh\u00f3 hi\u1ec3u b\u00e0i gi\u1ea3ng, kh\u00f3 ti\u1ebfp thu ki\u1ebfn th\u1ee9c m\u1edbi v\u00e0 gi\u1ea3m hi\u1ec7u qu\u1ea3 h\u1ecdc t\u1eadp. H\u01a1n n\u1eefa, thi\u1ebfu ng\u1ee7 c\u00f2n g\u00e2y ra m\u1ec7t m\u1ecfi, c\u00e1u g\u1eaft, gi\u1ea3m kh\u1ea3 n\u0103ng s\u00e1ng t\u1ea1o v\u00e0 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1. K\u1ebft qu\u1ea3 l\u00e0 h\u1ecdc sinh, sinh vi\u00ean s\u1ebd \u0111\u1ea1t \u0111i\u1ec3m k\u00e9m h\u01a1n v\u00e0 kh\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 h\u1ecdc t\u1eadp mong mu\u1ed1n.<\/p>\n

Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u qu\u1ea3 h\u1ecdc t\u1eadp<\/p>\n

Kh\u00f4ng ch\u1ec9 s\u1ed1 l\u01b0\u1ee3ng gi\u1edd ng\u1ee7 m\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u0169ng v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t gi\u1ea5c ng\u1ee7 ngon, s\u00e2u v\u00e0 \u0111\u1ee7 gi\u1ea5c s\u1ebd gi\u00fap n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c s\u1ebd l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp. M\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 bao g\u1ed3m: m\u00f4i tr\u01b0\u1eddng ng\u1ee7 (\u00e1nh s\u00e1ng, ti\u1ebfng \u1ed3n), ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd.<\/p>\n

T\u1ed1i \u01b0u h\u00f3a gi\u1ea5c ng\u1ee7 \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 h\u1ecdc t\u1eadp<\/p>\n

\u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a gi\u1ea5c ng\u1ee7 v\u00e0 n\u00e2ng cao hi\u1ec7u qu\u1ea3 h\u1ecdc t\u1eadp, c\u1ea7n ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c x\u00e2y d\u1ef1ng m\u1ed9t th\u00f3i quen ng\u1ee7 khoa h\u1ecdc. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m: \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd, t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i, h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n v\u00e0 c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. H\u01a1n n\u1eefa, vi\u1ec7c gi\u1ea3i quy\u1ebft stress v\u00e0 lo l\u1eafng c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c.<\/p>\n

K\u1ebft lu\u1eadn: Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng m\u1ed9t vai tr\u00f2 thi\u1ebft y\u1ebfu trong qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb. \u0110\u1ea3m b\u1ea3o \u0111\u1ee7 gi\u1ea5c ng\u1ee7, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t l\u00e0 \u0111i\u1ec1u ki\u1ec7n c\u1ea7n thi\u1ebft \u0111\u1ec3 n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, gi\u00fap n\u00e2ng cao kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp, ghi nh\u1edb v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 h\u1ecdc t\u1eadp t\u1ed1t nh\u1ea5t. Vi\u1ec7c x\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 khoa h\u1ecdc v\u00e0 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe tinh th\u1ea7n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ng\u1ee7 ngon, h\u1ecdc t\u1ed1t: Vai tr\u00f2 thi\u1ebft y\u1ebfu c\u1ee7a gi\u1ea5c ng\u1ee7 trong vi\u1ec7c h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb Gi\u1ea5c ng\u1ee7, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u01b0\u1edfng ch\u1eebng nh\u01b0 th\u1ee5 \u0111\u1ed9ng, th\u1ef1c ch\u1ea5t \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp v\u00e0 ghi nh\u1edb c\u1ee7a con ng\u01b0\u1eddi. Kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i,<\/p>\n","protected":false},"author":1,"featured_media":51032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-142582","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\/142582","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=142582"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/142582\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51032"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=142582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=142582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=142582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}