{"id":143800,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-and-athletes-how-to-improve-performance-with-better-rest\/"},"modified":"2025-01-29T15:40:18","modified_gmt":"2025-01-29T23:40:18","slug":"sleep-and-athletes-how-to-improve-performance-with-better-rest","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-and-athletes-how-to-improve-performance-with-better-rest\/","title":{"rendered":"Ng\u1ee7 ngon, th\u1ec3 thao \u0111\u1ec9nh cao: B\u00ed quy\u1ebft ngh\u1ec9 ng\u01a1i hi\u1ec7u qu\u1ea3 cho v\u1eadn \u0111\u1ed9ng vi\u00ean"},"content":{"rendered":"<p>Ng\u1ee7 ngon, thi \u0111\u1ea5u \u0111\u1ec9nh cao: B\u00ed quy\u1ebft n\u00e2ng cao th\u00e0nh t\u00edch th\u1ec3 thao b\u1eb1ng gi\u1ea5c ng\u1ee7<\/p>\n<p>Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, v\u00e0 \u0111\u1ed1i v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean, n\u00f3 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ebfn th\u00e0nh t\u00edch thi \u0111\u1ea5u.  M\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng ch\u1ec9 gi\u00fap ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng, m\u00e0 c\u00f2n t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, t\u0103ng c\u01b0\u1eddng t\u1eadp trung v\u00e0 ph\u1ea3n x\u1ea1, d\u1eabn \u0111\u1ebfn s\u1ef1 ti\u1ebfn b\u1ed9 \u0111\u00e1ng k\u1ec3 trong hu\u1ea5n luy\u1ec7n v\u00e0 thi \u0111\u1ea5u. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch chi ti\u1ebft m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u su\u1ea5t th\u1ec3 thao, \u0111\u1ed3ng th\u1eddi \u0111\u01b0a ra c\u00e1c l\u1eddi khuy\u00ean h\u1eefu \u00edch gi\u00fap v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch t\u1ed1t nh\u1ea5t.<\/p>\n<h3>Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean<\/h3>\n<p>Gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i th\u1ee5 \u0111\u1ed9ng. Trong khi ng\u1ee7, c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n nhi\u1ec1u qu\u00e1 tr\u00ecnh quan tr\u1ecdng gi\u00fap ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp:<\/strong>  Sau c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, c\u01a1 b\u1eafp c\u1ea7n th\u1eddi gian \u0111\u1ec3 s\u1eeda ch\u1eefa c\u00e1c m\u00f4 b\u1ecb t\u1ed5n th\u01b0\u01a1ng v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. Hormone t\u0103ng tr\u01b0\u1edfng, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh n\u00e0y, \u0111\u01b0\u1ee3c ti\u1ebft ra nhi\u1ec1u nh\u1ea5t trong giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u.<\/li>\n<li><strong>T\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng:<\/strong> Ng\u1ee7 gi\u00fap b\u1ed5 sung glycogen \u2013 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3 \u2013 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c \u0111\u1ed9 hormone cortisol, gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi.<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n h\u1ec7 mi\u1ec5n d\u1ecbch:<\/strong> Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh v\u00e0 th\u1eddi gian h\u1ed3i ph\u1ee5c khi b\u1ecb \u1ed1m.  \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean, nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp cao.<\/li>\n<li><strong>N\u00e2ng cao kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ph\u1ea3n x\u1ea1:<\/strong> Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, ph\u1ea3n x\u1ea1 ch\u1eadm ch\u1ea1p v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc sai l\u1ea7m trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Giai \u0111o\u1ea1n ng\u1ee7<\/th>\n<th>L\u1ee3i \u00edch \u0111\u1ed1i v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Ng\u1ee7 s\u00e2u (Slow-wave sleep)<\/td>\n<td>Ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, ti\u1ebft hormone t\u0103ng tr\u01b0\u1edfng, c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb<\/td>\n<\/tr>\n<tr>\n<td>Ng\u1ee7 REM (Rapid Eye Movement)<\/td>\n<td>C\u1ee7ng c\u1ed1 h\u1ecdc t\u1eadp, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ph\u1ea3n x\u1ea1<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean<\/h3>\n<p>Nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp:<\/strong>  Luy\u1ec7n t\u1eadp qu\u00e1 s\u1ee9c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng v\u00e0 kh\u00f3 ng\u1ee7.<\/li>\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng:<\/strong>  \u0102n qu\u00e1 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7, ho\u1eb7c ti\u00eau th\u1ee5 caffeine v\u00e0 r\u01b0\u1ee3u bia c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 v\u00e0 gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>\u00c1p l\u1ef1c thi \u0111\u1ea5u:<\/strong>  \u00c1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc c\u00e1c gi\u1ea3i \u0111\u1ea5u l\u1edbn c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t ng\u1ee7 v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>M\u00f4i tr\u01b0\u1eddng ng\u1ee7:<\/strong>  \u00c1nh s\u00e1ng, ti\u1ebfng \u1ed3n, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 kh\u00f4ng ph\u00f9 h\u1ee3p c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Th\u1eddi gian bi\u1ec3u kh\u00f4ng \u0111\u1ec1u:<\/strong>  L\u1ecbch tr\u00ecnh luy\u1ec7n t\u1eadp v\u00e0 thi \u0111\u1ea5u kh\u00f4ng \u1ed5n \u0111\u1ecbnh c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, d\u1eabn \u0111\u1ebfn kh\u00f3 ng\u1ee7.<\/li>\n<\/ul>\n<h3>C\u00e1c bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 cho v\u1eadn \u0111\u1ed9ng vi\u00ean<\/h3>\n<p>\u0110\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t th\u1ec3 thao, v\u1eadn \u0111\u1ed9ng vi\u00ean n\u00ean \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p sau:<\/p>\n<ul>\n<li><strong>Thi\u1ebft l\u1eadp l\u1ecbch tr\u00ecnh 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 nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong>  Gi\u1eef ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb. S\u1eed d\u1ee5ng r\u00e8m c\u1eeda t\u1ed1i m\u00e0u, n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o \u00e2m thanh tr\u1eafng \u0111\u1ec3 lo\u1ea1i b\u1ecf c\u00e1c t\u00e1c nh\u00e2n g\u00e2y nhi\u1ec5u.<\/li>\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng:<\/strong>  Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7, h\u1ea1n ch\u1ebf caffeine v\u00e0 r\u01b0\u1ee3u bia, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 t\u1ed1i.<\/li>\n<li><strong>Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7:<\/strong>  Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n nh\u01b0 yoga, thi\u1ec1n ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n:<\/strong>  T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean 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 c\u01b0\u1eddng \u0111\u1ed9 cao tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<li><strong>T\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 chuy\u00ean nghi\u1ec7p:<\/strong>  N\u1ebfu g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<h3>K\u1ebft lu\u1eadn<\/h3>\n<p>Gi\u1ea5c ng\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t th\u1ec3 thao.  B\u1eb1ng vi\u1ec7c hi\u1ec3u r\u00f5 vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 v\u00e0 \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3, v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch cao h\u01a1n trong s\u1ef1 nghi\u1ec7p c\u1ee7a m\u00ecnh.  Vi\u1ec7c \u0111\u1ea7u t\u01b0 cho gi\u1ea5c ng\u1ee7 ch\u00ednh l\u00e0 \u0111\u1ea7u t\u01b0 cho th\u00e0nh c\u00f4ng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 ngon, thi \u0111\u1ea5u \u0111\u1ec9nh cao: B\u00ed quy\u1ebft n\u00e2ng cao th\u00e0nh t\u00edch th\u1ec3 thao b\u1eb1ng gi\u1ea5c ng\u1ee7 Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, v\u00e0 \u0111\u1ed1i v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean, n\u00f3 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ebfn th\u00e0nh t\u00edch thi \u0111\u1ea5u. M\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng ch\u1ec9<\/p>\n","protected":false},"author":1,"featured_media":101643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143800","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\/143800","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=143800"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143800\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/101643"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}