{"id":143548,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-schedule-secrets-how-to-find-your-ideal-routine\/"},"modified":"2025-01-29T15:40:28","modified_gmt":"2025-01-29T23:40:28","slug":"sleep-schedule-secrets-how-to-find-your-ideal-routine","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-schedule-secrets-how-to-find-your-ideal-routine\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 L\u00fd T\u01b0\u1edfng: B\u00ed Quy\u1ebft L\u1eadp L\u1ecbch Ng\u1ee7 Ho\u00e0n H\u1ea3o"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.  Tuy nhi\u00ean, t\u00ecm ra l\u1ecbch ng\u1ee7 l\u00fd t\u01b0\u1edfng ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng c\u00e1 nh\u00e2n l\u1ea1i l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c kh\u00f4ng nh\u1ecf.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb nh\u1eefng b\u00ed quy\u1ebft gi\u00fap b\u1ea1n kh\u00e1m ph\u00e1 v\u00e0 thi\u1ebft l\u1eadp m\u1ed9t l\u1ecbch ng\u1ee7 ho\u00e0n h\u1ea3o, mang l\u1ea1i s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng l\u01b0\u1ee3ng d\u1ed3i d\u00e0o m\u1ed7i ng\u00e0y.<\/p>\n<p>Hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea3n th\u00e2n<\/p>\n<p>Tr\u01b0\u1edbc khi t\u00ecm ki\u1ebfm l\u1ecbch ng\u1ee7 l\u00fd t\u01b0\u1edfng, vi\u1ec7c hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng.  M\u1ed7i ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 m\u1ed9t nh\u1ecbp \u0111i\u1ec7u sinh h\u1ecdc (circadian rhythm) ri\u00eang bi\u1ec7t, \u0111i\u1ec1u khi\u1ec3n chu k\u1ef3 ng\u1ee7-th\u1ee9c c\u1ee7a ch\u00fang ta.  \u0110\u1ec3 hi\u1ec3u r\u00f5 nh\u1ecbp \u0111i\u1ec7u n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 theo d\u00f5i gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh trong v\u00e0i tu\u1ea7n b\u1eb1ng c\u00e1ch ghi l\u1ea1i th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7, th\u1ee9c d\u1eady v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 (v\u00ed d\u1ee5: d\u1ec5 ng\u1ee7 hay kh\u00f3 ng\u1ee7, ng\u1ee7 ngon gi\u1ea5c hay hay gi\u1eadt m\u00ecnh t\u1ec9nh gi\u1ea5c).  B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng theo d\u00f5i gi\u1ea5c ng\u1ee7 tr\u00ean \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh \u0111\u1ec3 thu th\u1eadp d\u1eef li\u1ec7u ch\u00ednh x\u00e1c h\u01a1n.  Ph\u00e2n t\u00edch d\u1eef li\u1ec7u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n nh\u1eadn bi\u1ebft th\u1eddi \u0111i\u1ec3m b\u1ea1n d\u1ec5 ng\u1ee7 nh\u1ea5t v\u00e0 th\u1ee9c d\u1eady c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i nh\u1ea5t.<\/p>\n<p>T\u00ecm hi\u1ec3u v\u1ec1 c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n<p>Gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c chia th\u00e0nh nhi\u1ec1u giai \u0111o\u1ea1n, m\u1ed7i giai \u0111o\u1ea1n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3. Hi\u1ec3u r\u00f5 c\u00e1c giai \u0111o\u1ea1n n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a th\u1eddi gian ng\u1ee7 c\u1ee7a m\u00ecnh.<\/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>\u0110\u1eb7c \u0111i\u1ec3m<\/th>\n<th>Th\u1eddi gian<\/th>\n<th>Vai tr\u00f2<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Gi\u1ea5c ng\u1ee7 N1 (Non-REM 1)<\/td>\n<td>Gi\u1ea5c ng\u1ee7 n\u00f4ng, d\u1ec5 t\u1ec9nh gi\u1ea5c<\/td>\n<td>5-10 ph\u00fat<\/td>\n<td>Chuy\u1ec3n ti\u1ebfp t\u1eeb tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o sang gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n<tr>\n<td>Gi\u1ea5c ng\u1ee7 N2 (Non-REM 2)<\/td>\n<td>Gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n, b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n<\/td>\n<td>20-30 ph\u00fat<\/td>\n<td>Kh\u00f4i ph\u1ee5c n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3<\/td>\n<\/tr>\n<tr>\n<td>Gi\u1ea5c ng\u1ee7 N3 (Non-REM 3)<\/td>\n<td>Gi\u1ea5c ng\u1ee7 s\u00e2u nh\u1ea5t, kh\u00f3 t\u1ec9nh gi\u1ea5c<\/td>\n<td>20-40 ph\u00fat<\/td>\n<td>S\u1eeda ch\u1eefa t\u1ebf b\u00e0o, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch<\/td>\n<\/tr>\n<tr>\n<td>Gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement)<\/td>\n<td>Gi\u1ea5c ng\u1ee7 m\u01a1, m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh<\/td>\n<td>10-20 ph\u00fat<\/td>\n<td>C\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb, x\u1eed l\u00fd th\u00f4ng tin<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Chu k\u1ef3 ng\u1ee7 REM v\u00e0 Non-REM l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n trong m\u1ed9t \u0111\u00eam ng\u1ee7.  Vi\u1ec7c \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 th\u1eddi gian cho c\u00e1c giai \u0111o\u1ea1n ng\u1ee7 n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/p>\n<p>Thi\u1ebft l\u1eadp l\u1ecbch ng\u1ee7 nh\u1ea5t qu\u00e1n<\/p>\n<p>Sau khi hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh, b\u01b0\u1edbc ti\u1ebfp theo l\u00e0 thi\u1ebft l\u1eadp m\u1ed9t l\u1ecbch ng\u1ee7 nh\u1ea5t qu\u00e1n, c\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.  \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ec9nh d\u1eady m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean.  Vi\u1ec7c duy tr\u00ec l\u1ecbch ng\u1ee7 nh\u1ea5t qu\u00e1n s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n n\u1ebfu b\u1ea1n \u0111\u1ea3m b\u1ea3o c\u00f3 \u0111\u1ee7 th\u1eddi gian ng\u1ee7 m\u1ed7i \u0111\u00eam (t\u1eeb 7-9 ti\u1ebfng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn).<\/p>\n<p>T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/p>\n<p>T\u1ea1o m\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 chu\u1ea9n b\u1ecb cho m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.  B\u1ea1n c\u00f3 th\u1ec3 th\u1eed nh\u1eefng ho\u1ea1t \u0111\u1ed9ng nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, ho\u1eb7c t\u1eadp thi\u1ec1n.  Tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng hay tivi tr\u01b0\u1edbc khi ng\u1ee7 v\u00ec \u00e1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  M\u1ed9t kh\u00f4ng gian ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh v\u00e0 tho\u00e1ng m\u00e1t c\u0169ng \u0111\u00f3ng g\u00f3p v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  Ch\u0103n ga g\u1ed1i n\u1ec7m m\u1ec1m m\u1ea1i v\u00e0 tho\u00e1ng kh\u00ed c\u0169ng r\u1ea5t c\u1ea7n thi\u1ebft, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm ki\u1ebfm nh\u1eefng s\u1ea3n ph\u1ea9m ch\u1ea5t l\u01b0\u1ee3ng cao \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 ngon.<\/p>\n<p>\u0110i\u1ec1u ch\u1ec9nh m\u00f4i tr\u01b0\u1eddng ng\u1ee7<\/p>\n<p>M\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c quy\u1ebft \u0111\u1ecbnh ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.  H\u00e3y \u0111\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n t\u1ed1i, y\u00ean t\u0129nh, v\u00e0 tho\u00e1ng m\u00e1t.  Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 l\u00e0 kho\u1ea3ng 18-20 \u0111\u1ed9 C.  S\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u \u0111\u1ec3 ch\u1eafn \u00e1nh s\u00e1ng, tai nghe ch\u1ed1ng \u1ed3n n\u1ebfu c\u1ea7n thi\u1ebft, v\u00e0 \u0111\u1ea3m b\u1ea3o kh\u00f4ng gian ng\u1ee7 s\u1ea1ch s\u1ebd v\u00e0 tho\u1ea3i m\u00e1i.<\/p>\n<p>T\u00ecm ki\u1ebfm s\u1ef1 tr\u1ee3 gi\u00fap chuy\u00ean m\u00f4n<\/p>\n<p>N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c thi\u1ebft l\u1eadp l\u1ecbch ng\u1ee7 ho\u1eb7c v\u1eabn b\u1ecb m\u1ea5t ng\u1ee7 sau khi \u0111\u00e3 th\u1eed c\u00e1c ph\u01b0\u01a1ng ph\u00e1p tr\u00ean, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia gi\u1ea5c ng\u1ee7.  H\u1ecd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ch\u1ea9n \u0111o\u00e1n nguy\u00ean nh\u00e2n g\u00e2y m\u1ea5t ng\u1ee7 v\u00e0 \u0111\u01b0a ra l\u1eddi khuy\u00ean ph\u00f9 h\u1ee3p.<\/p>\n<p>K\u1ebft lu\u1eadn: T\u00ecm ra l\u1ecbch ng\u1ee7 l\u00fd t\u01b0\u1edfng l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c.  Tuy nhi\u00ean, b\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh, thi\u1ebft l\u1eadp l\u1ecbch ng\u1ee7 nh\u1ea5t qu\u00e1n, t\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh m\u00f4i tr\u01b0\u1eddng ng\u1ee7, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u1eadn h\u01b0\u1edfng m\u1ed9t cu\u1ed9c s\u1ed1ng n\u0103ng \u0111\u1ed9ng, kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, t\u00ecm ra l\u1ecbch ng\u1ee7 l\u00fd t\u01b0\u1edfng ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng c\u00e1 nh\u00e2n l\u1ea1i l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c kh\u00f4ng nh\u1ecf. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd chia s\u1ebb nh\u1eefng b\u00ed quy\u1ebft gi\u00fap b\u1ea1n kh\u00e1m ph\u00e1 v\u00e0 thi\u1ebft l\u1eadp m\u1ed9t l\u1ecbch ng\u1ee7<\/p>\n","protected":false},"author":1,"featured_media":141145,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143548","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\/143548","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=143548"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143548\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141145"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}