{"id":143044,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-and-productivity-how-to-work-smarter-by-sleeping-better\/"},"modified":"2025-01-29T15:40:21","modified_gmt":"2025-01-29T23:40:21","slug":"sleep-and-productivity-how-to-work-smarter-by-sleeping-better","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-and-productivity-how-to-work-smarter-by-sleeping-better\/","title":{"rendered":"Ng\u1ee7 ngon, l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3: B\u00ed quy\u1ebft th\u00e0nh c\u00f4ng"},"content":{"rendered":"<p>Ng\u1ee7 ngon v\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c: L\u00e0m vi\u1ec7c th\u00f4ng minh h\u01a1n b\u1eb1ng c\u00e1ch ng\u1ee7 t\u1ed1t h\u01a1n<\/p>\n<p>Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta, \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung, s\u00e1ng t\u1ea1o v\u00e0 hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c.  Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng th\u1ee9c khuya l\u00e0m vi\u1ec7c s\u1ebd gi\u00fap h\u1ecd ho\u00e0n th\u00e0nh nhi\u1ec1u vi\u1ec7c h\u01a1n, nh\u01b0ng th\u1ef1c t\u1ebf l\u1ea1i ch\u1ee9ng minh \u0111i\u1ec1u ng\u01b0\u1ee3c l\u1ea1i.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd kh\u00e1m ph\u00e1 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 n\u0103ng su\u1ea5t, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p nh\u1eefng l\u1eddi khuy\u00ean thi\u1ebft th\u1ef1c \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u1eeb \u0111\u00f3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c.<\/p>\n<h3>Hi\u1ec3u r\u00f5 m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 n\u0103ng su\u1ea5t<\/h3>\n<p>Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn nhi\u1ec1u kh\u00eda c\u1ea1nh kh\u00e1c c\u1ee7a cu\u1ed9c s\u1ed1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c.  Khi thi\u1ebfu ng\u1ee7, kh\u1ea3 n\u0103ng t\u1eadp trung, ghi nh\u1edb v\u00e0 ra quy\u1ebft \u0111\u1ecbnh c\u1ee7a b\u1ea1n s\u1ebd gi\u1ea3m s\u00fat \u0111\u00e1ng k\u1ec3.  B\u1ea1n d\u1ec5 b\u1ecb ph\u00e2n t\u00e2m, m\u1eafc l\u1ed7i sai s\u00f3t v\u00e0 m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c.  Ng\u01b0\u1ee3c l\u1ea1i, m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 \u0111\u1ee7 gi\u1ea5c s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o, minh m\u1eabn, s\u00e1ng t\u1ea1o h\u01a1n v\u00e0 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>T\u00e1c h\u1ea1i c\u1ee7a thi\u1ebfu ng\u1ee7<\/th>\n<th>T\u00e1c \u0111\u1ed9ng \u0111\u1ebfn n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>M\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i<\/td>\n<td>Gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c, m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ho\u00e0n th\u00e0nh nhi\u1ec7m v\u1ee5<\/td>\n<\/tr>\n<tr>\n<td>Kh\u00f3 t\u1eadp trung<\/td>\n<td>T\u0103ng t\u1ef7 l\u1ec7 m\u1eafc l\u1ed7i sai s\u00f3t, gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c<\/td>\n<\/tr>\n<tr>\n<td>Gi\u1ea3m tr\u00ed nh\u1edb<\/td>\n<td>Kh\u00f3 kh\u0103n trong vi\u1ec7c h\u1ecdc h\u1ecfi v\u00e0 ghi nh\u1edb th\u00f4ng tin<\/td>\n<\/tr>\n<tr>\n<td>Tr\u1ea7m c\u1ea3m, c\u00e1u g\u1eaft<\/td>\n<td>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ed1i quan h\u1ec7 \u0111\u1ed3ng nghi\u1ec7p, gi\u1ea3m tinh th\u1ea7n l\u00e0m vi\u1ec7c<\/td>\n<\/tr>\n<tr>\n<td>Suy gi\u1ea3m kh\u1ea3 n\u0103ng s\u00e1ng t\u1ea1o<\/td>\n<td>Kh\u00f3 t\u00ecm ra gi\u1ea3i ph\u00e1p m\u1edbi v\u00e0 hi\u1ec7u qu\u1ea3<\/td>\n<\/tr>\n<tr>\n<td>Gi\u1ea3m ph\u1ea3n x\u1ea1<\/td>\n<td>T\u0103ng nguy c\u01a1 tai n\u1ea1n lao \u0111\u1ed9ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>X\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 t\u1ed1t<\/h3>\n<p>\u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, b\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Gi\u1eef gi\u1edd gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n:<\/strong>  C\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1i \u01b0u:<\/strong> Ph\u00f2ng ng\u1ee7 n\u00ean t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb.  S\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u, b\u1ecbt tai n\u1ebfu c\u1ea7n thi\u1ebft.  Ch\u1ecdn ga tr\u1ea3i gi\u01b0\u1eddng m\u1ec1m m\u1ea1i v\u00e0 tho\u1ea3i m\u00e1i.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> \u00c1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 m\u00e1y t\u00ednh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  H\u00e3y t\u1eaft c\u00e1c thi\u1ebft b\u1ecb n\u00e0y \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n:<\/strong>  Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7.<\/li>\n<li><strong>Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7:<\/strong>  Th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c yoga \u0111\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng:<\/strong> Tr\u00e1nh \u0103n u\u1ed1ng qu\u00e1 no ho\u1eb7c u\u1ed1ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 c\u00e0 ph\u00ea, tr\u00e0, r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<\/ul>\n<h3>\u1ee8ng d\u1ee5ng c\u00e1c k\u1ef9 thu\u1eadt c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/h3>\n<p>Ngo\u00e0i vi\u1ec7c x\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 t\u1ed1t, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 k\u1ef9 thu\u1eadt kh\u00e1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7:<\/p>\n<ul>\n<li><strong>K\u1ef9 thu\u1eadt th\u1edf s\u00e2u:<\/strong>  Th\u1edf s\u00e2u v\u00e0 ch\u1eadm r\u00e3i gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/li>\n<li><strong>Thi\u1ec1n \u0111\u1ecbnh:<\/strong>  Thi\u1ec1n \u0111\u1ecbnh gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i v\u00e0 gi\u1ea3m b\u1edbt lo l\u1eafng, gi\u00fap d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n<li><strong>T\u01b0 t\u01b0\u1edfng t\u00edch c\u1ef1c:<\/strong>  Tr\u00e1nh suy ngh\u0129 ti\u00eau c\u1ef1c tr\u01b0\u1edbc khi ng\u1ee7.  H\u00e3y t\u1eadp trung v\u00e0o nh\u1eefng \u0111i\u1ec1u t\u00edch c\u1ef1c v\u00e0 th\u01b0 gi\u00e3n.<\/li>\n<\/ul>\n<h3>K\u1ebft h\u1ee3p gi\u1ea5c ng\u1ee7 t\u1ed1t v\u1edbi c\u00e1c chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd th\u1eddi gian hi\u1ec7u qu\u1ea3<\/h3>\n<p>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a c\u00e2u chuy\u1ec7n. \u0110\u1ec3 t\u1ed1i \u0111a h\u00f3a n\u0103ng su\u1ea5t, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p gi\u1ea5c ng\u1ee7 t\u1ed1t v\u1edbi c\u00e1c chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd th\u1eddi gian hi\u1ec7u qu\u1ea3.  \u0110i\u1ec1u n\u00e0y bao g\u1ed3m l\u00ean k\u1ebf ho\u1ea1ch c\u00f4ng vi\u1ec7c r\u00f5 r\u00e0ng, \u01b0u ti\u00ean nhi\u1ec7m v\u1ee5 quan tr\u1ecdng, h\u1ecdc c\u00e1ch n\u00f3i &quot;kh\u00f4ng&quot; v\u1edbi nh\u1eefng c\u00f4ng vi\u1ec7c kh\u00f4ng c\u1ea7n thi\u1ebft v\u00e0 s\u1eed d\u1ee5ng c\u00e1c c\u00f4ng c\u1ee5 qu\u1ea3n l\u00fd th\u1eddi gian hi\u1ec7u qu\u1ea3.<\/p>\n<p>K\u1ebft lu\u1eadn:<\/p>\n<p>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c kh\u00f4ng ch\u1ec9 quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 n\u00e2ng cao 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 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u1eeb \u0111\u00f3 l\u00e0m vi\u1ec7c th\u00f4ng minh h\u01a1n, hi\u1ec7u qu\u1ea3 h\u01a1n.  H\u00e3y nh\u1edb r\u1eb1ng, \u0111\u1ea7u t\u01b0 v\u00e0o gi\u1ea5c ng\u1ee7 ch\u00ednh l\u00e0 \u0111\u1ea7u t\u01b0 v\u00e0o n\u0103ng su\u1ea5t v\u00e0 th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 ngon v\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c: L\u00e0m vi\u1ec7c th\u00f4ng minh h\u01a1n b\u1eb1ng c\u00e1ch ng\u1ee7 t\u1ed1t h\u01a1n Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta, \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung, s\u00e1ng t\u1ea1o v\u00e0 hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c. Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng<\/p>\n","protected":false},"author":1,"featured_media":141122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143044","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\/143044","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=143044"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143044\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141122"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}