{"id":143128,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-use-white-noise-for-better-sleep\/"},"modified":"2025-01-29T15:40:14","modified_gmt":"2025-01-29T23:40:14","slug":"how-to-use-white-noise-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-use-white-noise-for-better-sleep\/","title":{"rendered":"Ng\u1ee7 ngon h\u01a1n m\u1ed7i \u0111\u00eam v\u1edbi \u00e2m thanh tr\u1eafng: H\u01b0\u1edbng d\u1eabn chi ti\u1ebft"},"content":{"rendered":"

Ng\u1ee7 ngon l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 s\u00e2u gi\u1ea5c, b\u1ecb \u0111\u00e1nh th\u1ee9c b\u1edfi nh\u1eefng ti\u1ebfng \u1ed3n xung quanh. M\u1ed9t gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng l\u00e0 s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng (white noise). B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n

Hi\u1ec3u v\u1ec1 Ti\u1ebfng \u1ed3n Tr\u1eafng v\u00e0 T\u00e1c d\u1ee5ng c\u1ee7a N\u00f3<\/p>\n

Ti\u1ebfng \u1ed3n tr\u1eafng l\u00e0 m\u1ed9t h\u1ed7n h\u1ee3p c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c t\u1ea7n s\u1ed1 \u00e2m thanh c\u00f3 th\u1ec3 nghe \u0111\u01b0\u1ee3c, v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 \u00e2m thanh t\u01b0\u01a1ng \u0111\u01b0\u01a1ng nhau. N\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t \u00e2m thanh c\u1ee5 th\u1ec3 m\u00e0 l\u00e0 m\u1ed9t \u00e2m thanh li\u00ean t\u1ee5c, gi\u1ed1ng nh\u01b0 ti\u1ebfng su\u1ed1i ch\u1ea3y, ti\u1ebfng gi\u00f3 r\u00edt, ho\u1eb7c ti\u1ebfng m\u00e1y h\u00fat b\u1ee5i. Kh\u00e1c v\u1edbi nh\u1eefng ti\u1ebfng \u1ed3n r\u1eddi r\u1ea1c, \u0111\u1ed9t ng\u1ed9t c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7, ti\u1ebfng \u1ed3n tr\u1eafng l\u1ea1i c\u00f3 t\u00e1c d\u1ee5ng che l\u1ea5p nh\u1eefng ti\u1ebfng \u1ed3n xung quanh, t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng \u00e2m thanh \u1ed5n \u0111\u1ecbnh v\u00e0 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. C\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00f3 d\u1ef1a tr\u00ean vi\u1ec7c l\u00e0m gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9, gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n

C\u00e1c Lo\u1ea1i Ti\u1ebfng \u1ed3n Tr\u1eafng v\u00e0 C\u00e1ch Ch\u1ecdn Lo\u1ea1i Ph\u00f9 H\u1ee3p<\/p>\n

C\u00f3 nhi\u1ec1u lo\u1ea1i ti\u1ebfng \u1ed3n tr\u1eafng kh\u00e1c nhau, m\u1ed7i lo\u1ea1i c\u00f3 \u0111\u1eb7c \u0111i\u1ec3m ri\u00eang:<\/p>\n\n\n\n\n\n\n\n\n
Lo\u1ea1i ti\u1ebfng \u1ed3n tr\u1eafng<\/th>\nM\u00f4 t\u1ea3<\/th>\n\u01afu \u0111i\u1ec3m<\/th>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<\/th>\n<\/tr>\n<\/thead>\n
Ti\u1ebfng \u1ed3n tr\u1eafng thu\u1ea7n t\u00fay<\/td>\n\u00c2m thanh \u0111\u1ed3ng \u0111\u1ec1u tr\u00ean t\u1ea5t c\u1ea3 c\u00e1c t\u1ea7n s\u1ed1<\/td>\nHi\u1ec7u qu\u1ea3 trong vi\u1ec7c che l\u1ea5p ti\u1ebfng \u1ed3n<\/td>\nC\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi n\u1ebfu nghe qu\u00e1 l\u00e2u<\/td>\n<\/tr>\n
Ti\u1ebfng \u1ed3n h\u1ed3ng (Pink noise)<\/td>\nGi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 \u00e2m thanh \u1edf t\u1ea7n s\u1ed1 cao<\/td>\nTh\u01b0 gi\u00e3n h\u01a1n ti\u1ebfng \u1ed3n tr\u1eafng thu\u1ea7n t\u00fay<\/td>\n\u00cdt hi\u1ec7u qu\u1ea3 trong vi\u1ec7c che l\u1ea5p ti\u1ebfng \u1ed3n m\u1ea1nh<\/td>\n<\/tr>\n
Ti\u1ebfng \u1ed3n n\u00e2u (Brown noise)<\/td>\nGi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 \u00e2m thanh nhanh h\u01a1n ti\u1ebfng \u1ed3n h\u1ed3ng<\/td>\nR\u1ea5t th\u01b0 gi\u00e3n, h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n s\u00e2u<\/td>\nC\u00f3 th\u1ec3 l\u00e0m cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 qu\u00e1 m\u1ee9c<\/td>\n<\/tr>\n
\u00c2m thanh t\u1ef1 nhi\u00ean<\/td>\nTi\u1ebfng m\u01b0a, s\u00f3ng bi\u1ec3n, gi\u00f3\u2026<\/td>\nTh\u00e2n thi\u1ec7n, d\u1ec5 ch\u1ecbu<\/td>\nC\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ee7 m\u1ea1nh \u0111\u1ec3 che l\u1ea5p c\u00e1c ti\u1ebfng \u1ed3n kh\u00e1c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Vi\u1ec7c l\u1ef1a ch\u1ecdn lo\u1ea1i ti\u1ebfng \u1ed3n tr\u1eafng ph\u00f9 h\u1ee3p ph\u1ee5 thu\u1ed9c v\u00e0o s\u1edf th\u00edch c\u00e1 nh\u00e2n v\u00e0 m\u00f4i tr\u01b0\u1eddng xung quanh. B\u1ea1n n\u00ean th\u1eed nghi\u1ec7m c\u00e1c lo\u1ea1i kh\u00e1c nhau \u0111\u1ec3 t\u00ecm ra lo\u1ea1i ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi m\u00ecnh.<\/p>\n

S\u1eed d\u1ee5ng Ti\u1ebfng \u1ed3n Tr\u1eafng Hi\u1ec7u Qu\u1ea3 cho Gi\u1ea5c Ng\u1ee7<\/p>\n

\u0110\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 c\u1ee7a ti\u1ebfng \u1ed3n tr\u1eafng, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec3m sau:<\/p>\n

    \n
  • \u0110i\u1ec1u ch\u1ec9nh \u00e2m l\u01b0\u1ee3ng:<\/strong> \u00c2m l\u01b0\u1ee3ng n\u00ean v\u1eeba \u0111\u1ee7 \u0111\u1ec3 che l\u1ea5p nh\u1eefng ti\u1ebfng \u1ed3n kh\u00e1c m\u00e0 kh\u00f4ng g\u00e2y kh\u00f3 ch\u1ecbu. B\u1eaft \u0111\u1ea7u v\u1edbi \u00e2m l\u01b0\u1ee3ng th\u1ea5p v\u00e0 t\u1eeb t\u1eeb t\u0103ng d\u1ea7n cho \u0111\u1ebfn khi t\u00ecm \u0111\u01b0\u1ee3c m\u1ee9c \u0111\u1ed9 ph\u00f9 h\u1ee3p.<\/li>\n
  • Ch\u1ecdn thi\u1ebft b\u1ecb ph\u00e1t:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh, m\u00e1y t\u00ednh b\u1ea3ng, m\u00e1y ph\u00e1t nh\u1ea1c chuy\u00ean d\u1ee5ng ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng. H\u00e3y \u0111\u1ea3m b\u1ea3o thi\u1ebft b\u1ecb \u0111\u01b0\u1ee3c \u0111\u1eb7t \u1edf v\u1ecb tr\u00ed th\u00edch h\u1ee3p, kh\u00f4ng qu\u00e1 g\u1ea7n tai.<\/li>\n
  • Th\u1eddi gian s\u1eed d\u1ee5ng:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng trong su\u1ed1t \u0111\u00eam ho\u1eb7c ch\u1ec9 s\u1eed d\u1ee5ng trong giai \u0111o\u1ea1n ng\u1ee7 kh\u00f3 kh\u0103n. Kh\u00f4ng n\u00ean nghe ti\u1ebfng \u1ed3n tr\u1eafng qu\u00e1 l\u00e2u, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi \u00e2m l\u01b0\u1ee3ng l\u1edbn.<\/li>\n
  • K\u1ebft h\u1ee3p v\u1edbi c\u00e1c bi\u1ec7n ph\u00e1p kh\u00e1c:<\/strong> S\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c t\u1ea1o th\u00f3i quen ng\u1ee7 t\u1ed1t, nh\u01b0 \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd, t\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1i v\u00e0 y\u00ean t\u0129nh, s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n.<\/li>\n<\/ul>\n

    Nh\u1eefng L\u01b0u \u00fd Khi S\u1eed d\u1ee5ng Ti\u1ebfng \u1ed3n Tr\u1eafng<\/p>\n

    M\u1eb7c d\u00f9 ti\u1ebfng \u1ed3n tr\u1eafng mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch, nh\u01b0ng vi\u1ec7c s\u1eed d\u1ee5ng kh\u00f4ng \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 g\u00e2y ra m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5. B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i. N\u1ebfu b\u1ea1n g\u1eb7p b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 n\u00e0o v\u1ec1 th\u00ednh gi\u00e1c ho\u1eb7c gi\u1ea5c ng\u1ee7 sau khi s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng, h\u00e3y ng\u1eebng s\u1eed d\u1ee5ng v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/p>\n

    K\u1ebft lu\u1eadn: Ti\u1ebfng \u1ed3n tr\u1eafng l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 h\u1eefu \u00edch \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n l\u1ef1a ch\u1ecdn lo\u1ea1i ti\u1ebfng \u1ed3n tr\u1eafng ph\u00f9 h\u1ee3p, \u0111i\u1ec1u ch\u1ec9nh \u00e2m l\u01b0\u1ee3ng h\u1ee3p l\u00fd v\u00e0 s\u1eed d\u1ee5ng \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t. H\u00e3y ki\u00ean tr\u00ec \u00e1p d\u1ee5ng v\u00e0 k\u1ebft h\u1ee3p v\u1edbi nh\u1eefng th\u00f3i quen ng\u1ee7 khoa h\u1ecdc \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ng\u1ee7 ngon l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 s\u00e2u gi\u1ea5c, b\u1ecb \u0111\u00e1nh th\u1ee9c b\u1edfi nh\u1eefng ti\u1ebfng \u1ed3n xung quanh. M\u1ed9t gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng l\u00e0 s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng (white noise). B\u00e0i vi\u1ebft n\u00e0y s\u1ebd<\/p>\n","protected":false},"author":1,"featured_media":141133,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143128","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\/143128","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=143128"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143128\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141133"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}