{"id":142624,"date":"2025-01-29T14:13:56","date_gmt":"2025-01-29T22:13:56","guid":{"rendered":"https:\/\/www.pandasilk.com\/the-essential-guide-to-napping-for-maximum-benefit\/"},"modified":"2025-01-29T15:40:31","modified_gmt":"2025-01-29T23:40:31","slug":"the-essential-guide-to-napping-for-maximum-benefit","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/the-essential-guide-to-napping-for-maximum-benefit\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn Ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3: T\u1ed1i \u01b0u s\u1ee9c kh\u1ecfe & n\u0103ng su\u1ea5t"},"content":{"rendered":"

Ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3: H\u01b0\u1edbng d\u1eabn chi ti\u1ebft \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng l\u1ee3i \u00edch t\u1ed1i \u0111a<\/p>\n

Ng\u1ee7 tr\u01b0a, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u01b0\u1edfng ch\u1eebng \u0111\u01a1n gi\u1ea3n, l\u1ea1i mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 c\u1ee7a gi\u1ea5c ng\u1ee7 ng\u1eafn, ch\u00fang ta c\u1ea7n hi\u1ec3u r\u00f5 c\u00e1ch th\u1ee9c v\u00e0 th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n m\u1ed9t h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 ngh\u1ec7 thu\u1eadt ng\u1ee7 tr\u01b0a, gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n n\u0103ng su\u1ea5t v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n

Hi\u1ec3u r\u00f5 c\u00e1c lo\u1ea1i gi\u1ea5c ng\u1ee7 tr\u01b0a<\/p>\n

Kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 c\u00e1c gi\u1ea5c ng\u1ee7 tr\u01b0a \u0111\u1ec1u gi\u1ed1ng nhau. Hi\u1ec3u r\u00f5 c\u00e1c lo\u1ea1i gi\u1ea5c ng\u1ee7 tr\u01b0a s\u1ebd gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n\n\n\n\n
Lo\u1ea1i gi\u1ea5c ng\u1ee7 tr\u01b0a<\/th>\nTh\u1eddi gian<\/th>\nL\u1ee3i \u00edch<\/th>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
Ng\u1ee7 ng\u1eafn (Power nap)<\/strong><\/td>\n20-30 ph\u00fat<\/td>\nT\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o, c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung.<\/td>\nC\u00f3 th\u1ec3 g\u00e2y c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu khi th\u1ee9c d\u1eady.<\/td>\n<\/tr>\n
Ng\u1ee7 tr\u01b0a d\u00e0i (Longer nap)<\/strong><\/td>\n60-90 ph\u00fat<\/td>\nC\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb l\u00e2u d\u00e0i, b\u00f9 \u0111\u1eafp thi\u1ebfu ng\u1ee7, gi\u00fap th\u01b0 gi\u00e3n s\u00e2u h\u01a1n.<\/td>\nC\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 v\u00e0o ban \u0111\u00eam n\u1ebfu ng\u1ee7 qu\u00e1 l\u00e2u.<\/td>\n<\/tr>\n
Ng\u1ee7 tr\u01b0a d\u00e0i h\u01a1n (Super nap)<\/strong><\/td>\n90-120 ph\u00fat<\/td>\nGi\u00fap ho\u00e0n th\u00e0nh m\u1ed9t chu k\u1ef3 gi\u1ea5c ng\u1ee7 REM, \u0111em l\u1ea1i s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng l\u01b0\u1ee3ng d\u1ed3i d\u00e0o.<\/td>\nG\u00e2y kh\u00f3 ch\u1ecbu khi th\u1ee9c d\u1eady, m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 tr\u01b0a<\/p>\n

Th\u1eddi \u0111i\u1ec3m ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng th\u01b0\u1eddng r\u01a1i v\u00e0o kho\u1ea3ng gi\u1eefa bu\u1ed5i chi\u1ec1u, t\u1eeb 13h \u0111\u1ebfn 15h. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1ecbp sinh h\u1ecdc c\u00e1 nh\u00e2n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Quan tr\u1ecdng l\u00e0 b\u1ea1n n\u00ean ch\u1ecdn th\u1eddi \u0111i\u1ec3m m\u00e0 c\u01a1 th\u1ec3 b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u01b0ng kh\u00f4ng qu\u00e1 mu\u1ed9n \u0111\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 \u0111\u00eam.<\/p>\n

T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng<\/p>\n

M\u00f4i tr\u01b0\u1eddng ng\u1ee7 tr\u01b0a \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. H\u00e3y t\u00ecm m\u1ed9t n\u01a1i y\u00ean t\u0129nh, t\u1ed1i v\u00e0 tho\u00e1ng m\u00e1t. M\u1ed9t chi\u1ebfc g\u1ed1i m\u1ec1m m\u1ea1i v\u00e0 ch\u0103n nh\u1eb9 s\u1ebd gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i h\u01a1n. Tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 tr\u01b0a.<\/p>\n

Th\u1ef1c h\u00e0nh c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/p>\n

Tr\u01b0\u1edbc khi ng\u1ee7 tr\u01b0a, h\u00e3y d\u00e0nh v\u00e0i ph\u00fat \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed c\u00e1c k\u1ef9 thu\u1eadt nh\u01b0 h\u00edt th\u1edf s\u00e2u, yoga nh\u1eb9 nh\u00e0ng ho\u1eb7c nghe nh\u1ea1c th\u01b0 gi\u00e3n. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n

\u0102n u\u1ed1ng h\u1ee3p l\u00fd tr\u01b0\u1edbc v\u00e0 sau khi ng\u1ee7 tr\u01b0a<\/p>\n

Tr\u00e1nh \u0103n c\u00e1c b\u1eefa \u0103n qu\u00e1 no tr\u01b0\u1edbc khi ng\u1ee7 tr\u01b0a. M\u1ed9t b\u1eefa \u0103n nh\u1eb9, gi\u00e0u protein s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o h\u01a1n. Sau khi ng\u1ee7 tr\u01b0a, h\u00e3y u\u1ed1ng m\u1ed9t ly n\u01b0\u1edbc v\u00e0 tr\u00e1nh u\u1ed1ng cafein \u0111\u1ec3 tr\u00e1nh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 \u0111\u00eam.<\/p>\n

K\u1ebft h\u1ee3p ng\u1ee7 tr\u01b0a v\u1edbi c\u00e1c th\u00f3i quen sinh ho\u1ea1t l\u00e0nh m\u1ea1nh<\/p>\n

Ng\u1ee7 tr\u01b0a l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. K\u1ebft h\u1ee3p ng\u1ee7 tr\u01b0a v\u1edbi vi\u1ec7c \u0103n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9, t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean v\u00e0 gi\u1eef gi\u1ea5c ng\u1ee7 \u0111\u00eam ngon gi\u1ea5c s\u1ebd gi\u00fap b\u1ea1n t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch t\u1ed1i \u0111a t\u1eeb vi\u1ec7c ng\u1ee7 tr\u01b0a. \u0110\u1eebng qu\u00ean duy tr\u00ec th\u1eddi gian bi\u1ec3u ng\u1ee7 ngh\u1ec9 h\u1ee3p l\u00fd \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7.<\/p>\n

Ng\u1ee7 tr\u01b0a kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 th\u01b0 gi\u00e3n m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch t\u1ed1i \u0111a c\u1ee7a gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0 c\u00f3 m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3: H\u01b0\u1edbng d\u1eabn chi ti\u1ebft \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng l\u1ee3i \u00edch t\u1ed1i \u0111a Ng\u1ee7 tr\u01b0a, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u01b0\u1edfng ch\u1eebng \u0111\u01a1n gi\u1ea3n, l\u1ea1i mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 c\u1ee7a gi\u1ea5c ng\u1ee7 ng\u1eafn, ch\u00fang<\/p>\n","protected":false},"author":1,"featured_media":141143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-142624","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\/142624","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=142624"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/142624\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141143"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=142624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=142624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=142624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}