{"id":143590,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-and-memory-the-powerful-link-you-should-know-about\/"},"modified":"2025-01-29T15:40:20","modified_gmt":"2025-01-29T23:40:20","slug":"sleep-and-memory-the-powerful-link-you-should-know-about","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-and-memory-the-powerful-link-you-should-know-about\/","title":{"rendered":"Ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb: M\u1ed1i li\u00ean h\u1ec7 k\u1ef3 di\u1ec7u b\u1ea1n n\u00ean bi\u1ebft"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb: M\u1ed1i li\u00ean h\u1ec7 m\u1ea1nh m\u1ebd b\u1ea1n n\u00ean bi\u1ebft<\/p>\n

Ng\u1ee7 ngon l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn ra t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3 \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb. S\u1ef1 th\u1eadt l\u00e0, gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c c\u1ee7ng c\u1ed1, l\u01b0u tr\u1eef v\u00e0 truy xu\u1ea5t th\u00f4ng tin. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o m\u1ed1i li\u00ean h\u1ec7 ph\u1ee9c t\u1ea1p gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0111\u1ec3 duy tr\u00ec kh\u1ea3 n\u0103ng ghi nh\u1edb hi\u1ec7u qu\u1ea3.<\/p>\n

Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 trong qu\u00e1 tr\u00ecnh c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb<\/p>\n

Trong khi ng\u1ee7, n\u00e3o b\u1ed9 kh\u00f4ng h\u1ec1 ngh\u1ec9 ng\u01a1i. Th\u1ef1c t\u1ebf, n\u00f3 ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ec3 x\u1eed l\u00fd th\u00f4ng tin thu th\u1eadp \u0111\u01b0\u1ee3c trong ng\u00e0y. \u0110\u1eb7c bi\u1ec7t, giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u (giai \u0111o\u1ea1n s\u00f3ng ch\u1eadm) v\u00e0 gi\u1ea5c m\u01a1 (giai \u0111o\u1ea1n REM) c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb. Trong giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u, n\u00e3o b\u1ed9 t\u00e1i c\u1ea5u tr\u00fac v\u00e0 c\u1ee7ng c\u1ed1 c\u00e1c \u0111\u01b0\u1eddng d\u1eabn th\u1ea7n kinh li\u00ean quan \u0111\u1ebfn nh\u1eefng tr\u1ea3i nghi\u1ec7m v\u00e0 ki\u1ebfn th\u1ee9c m\u1edbi h\u1ecdc \u0111\u01b0\u1ee3c. Gi\u1ea5c m\u01a1, m\u1eb7c d\u00f9 v\u1eabn c\u00f2n nhi\u1ec1u b\u00ed \u1ea9n, \u0111\u01b0\u1ee3c cho l\u00e0 gi\u00fap n\u00e3o b\u1ed9 s\u00e0ng l\u1ecdc, s\u1eafp x\u1ebfp v\u00e0 t\u00edch h\u1ee3p th\u00f4ng tin, lo\u1ea1i b\u1ecf nh\u1eefng th\u00f4ng tin kh\u00f4ng c\u1ea7n thi\u1ebft v\u00e0 c\u1ee7ng c\u1ed1 nh\u1eefng th\u00f4ng tin quan tr\u1ecdng. Thi\u1ebfu ng\u1ee7 d\u1eabn \u0111\u1ebfn s\u1ef1 gi\u00e1n \u0111o\u1ea1n trong qu\u00e1 tr\u00ecnh n\u00e0y, l\u00e0m suy gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb v\u00e0 kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp.<\/p>\n

C\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u00ed nh\u1edb<\/p>\n\n\n\n\n\n\n\n
Giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\nM\u00f4 t\u1ea3<\/th>\n\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn tr\u00ed nh\u1edb<\/th>\n<\/tr>\n<\/thead>\n
Ng\u1ee7 n\u00f4ng (N1, N2)<\/td>\nGiai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp gi\u1eefa th\u1ee9c v\u00e0 ng\u1ee7, d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c<\/td>\nC\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n, x\u1eed l\u00fd th\u00f4ng tin c\u01a1 b\u1ea3n<\/td>\n<\/tr>\n
Ng\u1ee7 s\u00e2u (N3)<\/td>\nGiai \u0111o\u1ea1n ng\u1ee7 s\u00e2u nh\u1ea5t, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n<\/td>\nC\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb d\u00e0i h\u1ea1n, t\u00e1i c\u1ea5u tr\u00fac \u0111\u01b0\u1eddng d\u1eabn th\u1ea7n kinh<\/td>\n<\/tr>\n
Gi\u1ea5c m\u01a1 (REM)<\/td>\nGiai \u0111o\u1ea1n m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh, gi\u1ea5c m\u01a1 x\u1ea3y ra<\/td>\nX\u1eed l\u00fd th\u00f4ng tin c\u1ea3m x\u00fac, c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u1ec1 s\u1ef1 ki\u1ec7n v\u00e0 k\u1ef9 n\u0103ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a thi\u1ebfu ng\u1ee7 \u0111\u1ebfn tr\u00ed nh\u1edb<\/p>\n

Thi\u1ebfu ng\u1ee7, d\u00f9 ch\u1ec9 trong m\u1ed9t \u0111\u00eam, c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb. C\u1ee5 th\u1ec3, thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp nh\u1eefng th\u00f4ng tin m\u1edbi, l\u00e0m suy gi\u1ea3m kh\u1ea3 n\u0103ng nh\u1edb l\u1ea1i th\u00f4ng tin \u0111\u00e3 h\u1ecdc, v\u00e0 th\u1eadm ch\u00ed \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ra quy\u1ebft \u0111\u1ecbnh. Vi\u1ec7c thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh c\u00f2n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng h\u01a1n v\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t, bao g\u1ed3m r\u1ed1i lo\u1ea1n lo \u00e2u, tr\u1ea7m c\u1ea3m, v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh.<\/p>\n

C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u1ec3 n\u00e2ng cao tr\u00ed nh\u1edb<\/p>\n

\u0110\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb, b\u1ea1n n\u00ean 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 vi\u1ec7c duy tr\u00ec gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n, t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 y\u00ean t\u0129nh, tr\u00e1nh 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. Ngo\u00e0i ra, b\u1ea1n c\u0169ng n\u00ean h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng ch\u1ea5t k\u00edch th\u00edch nh\u01b0 c\u00e0 ph\u00ea v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n

K\u1ebft lu\u1eadn<\/p>\n

M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb l\u00e0 v\u00f4 c\u00f9ng m\u1eadt thi\u1ebft. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t l\u00e0 \u0111i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft \u0111\u1ec3 c\u00f3 m\u1ed9t tr\u00ed nh\u1edb t\u1ed1t v\u00e0 kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp hi\u1ec7u qu\u1ea3. Vi\u1ec7c ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n n\u00e2ng cao n\u0103ng su\u1ea5t c\u00f4ng vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 ngh\u1ec9 ng\u01a1i v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u00e0 tr\u00ed nh\u1edb c\u1ee7a b\u1ea1n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb: M\u1ed1i li\u00ean h\u1ec7 m\u1ea1nh m\u1ebd b\u1ea1n n\u00ean bi\u1ebft Ng\u1ee7 ngon l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn ra t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3 \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb. S\u1ef1 th\u1eadt l\u00e0, gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c c\u1ee7ng c\u1ed1, l\u01b0u tr\u1eef<\/p>\n","protected":false},"author":1,"featured_media":141136,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143590","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\/143590","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=143590"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143590\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141136"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143590"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143590"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}