{"id":143674,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-and-dementia-how-to-maintain-sleep-and-combat-sleep-disorders\/"},"modified":"2025-01-29T15:40:19","modified_gmt":"2025-01-29T23:40:19","slug":"sleep-and-dementia-how-to-maintain-sleep-and-combat-sleep-disorders","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-and-dementia-how-to-maintain-sleep-and-combat-sleep-disorders\/","title":{"rendered":"Gi\u1ea5c ng\u1ee7 v\u00e0 b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb: H\u01b0\u1edbng d\u1eabn duy tr\u00ec gi\u1ea5c ng\u1ee7 ngon v\u00e0 kh\u1eafc ph\u1ee5c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 v\u00e0 b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb: B\u1ea3o v\u1ec7 gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ed1ng l\u1ea1i r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n<p>Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 trong vi\u1ec7c ph\u00f2ng ng\u1eeba v\u00e0 qu\u1ea3n l\u00fd b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb.  Thi\u1ebfu ng\u1ee7 ho\u1eb7c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh Alzheimer v\u00e0 c\u00e1c d\u1ea1ng m\u1ea5t tr\u00ed nh\u1edb kh\u00e1c.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p nh\u1eefng l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 duy tr\u00ec gi\u1ea5c ng\u1ee7 ngon v\u00e0 \u0111\u1ed1i ph\u00f3 v\u1edbi c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/p>\n<h3>M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb<\/h3>\n<p>Nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd gi\u1eefa ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb.  Khi ch\u00fang ta ng\u1ee7, n\u00e3o b\u1ed9 th\u1ef1c hi\u1ec7n qu\u00e1 tr\u00ecnh l\u00e0m s\u1ea1ch c\u00e1c ch\u1ea5t \u0111\u1ed9c h\u1ea1i t\u00edch t\u1ee5 trong ng\u00e0y, bao g\u1ed3m c\u1ea3 beta-amyloid \u2013 m\u1ed9t protein li\u00ean quan \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a b\u1ec7nh Alzheimer.  Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u00e1n \u0111o\u1ea1n qu\u00e1 tr\u00ecnh n\u00e0y, d\u1eabn \u0111\u1ebfn s\u1ef1 t\u00edch t\u1ee5 beta-amyloid v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh.  Ngo\u00e0i ra, thi\u1ebfu ng\u1ee7 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ghi nh\u1edb, h\u1ecdc t\u1eadp v\u00e0 ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c n\u00f3i chung, nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9.<\/p>\n<h3>C\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn \u1edf ng\u01b0\u1eddi b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb<\/h3>\n<p>Ng\u01b0\u1eddi m\u1eafc b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb th\u01b0\u1eddng g\u1eb7p ph\u1ea3i nhi\u1ec1u v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 giai \u0111o\u1ea1n REM (Rapid Eye Movement):<\/strong>  \u0110\u1eb7c tr\u01b0ng b\u1edfi s\u1ef1 chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh ch\u00f3ng trong gi\u1ea5c ng\u1ee7, th\u01b0\u1eddng k\u00e8m theo m\u01a1 nhi\u1ec1u.  \u1ede ng\u01b0\u1eddi b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb, r\u1ed1i lo\u1ea1n n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c v\u00e0 d\u1ec5 t\u1ec9nh gi\u1ea5c.<\/li>\n<li><strong>Ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c:<\/strong> Th\u01b0\u1eddng g\u1eb7p \u1edf c\u00e1c giai \u0111o\u1ea1n s\u1edbm c\u1ee7a b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb, bi\u1ec3u hi\u1ec7n qua kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, th\u1ee9c gi\u1ea5c nhi\u1ec1u l\u1ea7n trong \u0111\u00eam v\u00e0 ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c.<\/li>\n<li><strong>Ng\u1ee7 ng\u00e0y:<\/strong>  Ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0o ban ng\u00e0y v\u00e0 ng\u1ee7 nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng.<\/li>\n<li><strong>Ng\u1ee7 \u0111i ng\u1ee7 l\u1ea1i:<\/strong>  Ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 ng\u1ee7 nhi\u1ec1u l\u1ea7n trong ng\u00e0y, m\u1ed7i l\u1ea7n ng\u1ee7 ng\u1eafn nh\u01b0ng t\u1ed5ng th\u1eddi gian ng\u1ee7 nhi\u1ec1u.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/th>\n<th>Tri\u1ec7u ch\u1ee9ng<\/th>\n<th>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn ng\u01b0\u1eddi b\u1ec7nh<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 giai \u0111o\u1ea1n REM<\/td>\n<td>M\u01a1 nhi\u1ec1u, kh\u00f3 ng\u1ee7, t\u1ec9nh gi\u1ea5c nhi\u1ec1u l\u1ea7n<\/td>\n<td>M\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, gi\u1ea3m kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c<\/td>\n<\/tr>\n<tr>\n<td>Ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c<\/td>\n<td>Kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c<\/td>\n<td>Gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/td>\n<\/tr>\n<tr>\n<td>Ng\u1ee7 ng\u00e0y<\/td>\n<td>Ng\u1ee7 nhi\u1ec1u v\u00e0o ban ng\u00e0y<\/td>\n<td>M\u1ec7t m\u1ecfi, gi\u1ea3m n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c<\/td>\n<\/tr>\n<tr>\n<td>Ng\u1ee7 \u0111i ng\u1ee7 l\u1ea1i<\/td>\n<td>Ng\u1ee7 nhi\u1ec1u l\u1ea7n trong ng\u00e0y, m\u1ed7i l\u1ea7n ng\u1eafn<\/td>\n<td>M\u1ec7t m\u1ecfi, r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>C\u00e1ch duy tr\u00ec gi\u1ea5c ng\u1ee7 ngon v\u00e0 \u0111\u1ed1i ph\u00f3 v\u1edbi r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/h3>\n<p>\u0110\u1ec3 b\u1ea3o v\u1ec7 gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb, c\u1ea7n th\u1ef1c hi\u1ec7n nh\u1eefng bi\u1ec7n ph\u00e1p sau:<\/p>\n<ul>\n<li><strong>Thi\u1ebft l\u1eadp l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n:<\/strong> \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng gi\u1edd m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/li>\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong> Ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t v\u00e0 c\u00f3 nhi\u1ec7t \u0111\u1ed9 d\u1ec5 ch\u1ecbu.  S\u1eed d\u1ee5ng m\u00e0n che t\u1ed1i m\u00e0u \u0111\u1ec3 h\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \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.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong>  Tuy nhi\u00ean, tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/li>\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong> Tr\u00e1nh \u0103n th\u1ee9c \u0103n n\u1eb7ng tr\u01b0\u1edbc khi ng\u1ee7.  U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc nh\u01b0ng kh\u00f4ng u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 tr\u00e1nh \u0111i ti\u1ec3u \u0111\u00eam.<\/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 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng.<\/li>\n<li><strong>T\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 chuy\u00ean nghi\u1ec7p:<\/strong> N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 ho\u1eb7c nghi ng\u1edd m\u00ecnh b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, h\u00e3y t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 t\u1eeb b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<h3>Vai tr\u00f2 c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 v\u1eadn \u0111\u1ed9ng<\/h3>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng v\u00e0 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 trong rau c\u1ee7 qu\u1ea3 t\u01b0\u01a1i,  c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9 v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  V\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb.<\/p>\n<p>K\u1ebft lu\u1eadn<\/p>\n<p>Gi\u1eef g\u00ecn gi\u1ea5c ng\u1ee7 ngon l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9 v\u00e0 ph\u00f2ng ng\u1eeba b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb.  B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, ch\u00fang ta c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, \u0111\u1ed1i ph\u00f3 v\u1edbi c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb.  N\u1ebfu c\u00f3 b\u1ea5t k\u1ef3 lo ng\u1ea1i n\u00e0o v\u1ec1 gi\u1ea5c ng\u1ee7 ho\u1eb7c s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 v\u00e0 b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb: B\u1ea3o v\u1ec7 gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ed1ng l\u1ea1i r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 trong vi\u1ec7c ph\u00f2ng ng\u1eeba v\u00e0 qu\u1ea3n l\u00fd b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb. Thi\u1ebfu ng\u1ee7 ho\u1eb7c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m<\/p>\n","protected":false},"author":1,"featured_media":141129,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143674","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\/143674","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=143674"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143674\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141129"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}