{"id":144178,"date":"2025-01-29T14:13:49","date_gmt":"2025-01-29T22:13:49","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-hydration-impacts-your-sleep-quality\/"},"modified":"2025-01-29T15:40:06","modified_gmt":"2025-01-29T23:40:06","slug":"how-hydration-impacts-your-sleep-quality","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-hydration-impacts-your-sleep-quality\/","title":{"rendered":"Th\u1ee7y ph\u00e2n \u0111\u1ee7: B\u00ed quy\u1ebft gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n"},"content":{"rendered":"<p>S\u1ef1 \u1ea3nh h\u01b0\u1edfng c\u1ee7a vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/p>\n<p>C\u01a1 th\u1ec3 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o ph\u1ea7n l\u1edbn t\u1eeb n\u01b0\u1edbc, v\u00e0 vi\u1ec7c duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 \u0111i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft cho r\u1ea5t nhi\u1ec1u ch\u1ee9c n\u0103ng sinh l\u00fd, bao g\u1ed3m c\u1ea3 gi\u1ea5c ng\u1ee7.  Thi\u1ebfu n\u01b0\u1edbc c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn chu k\u1ef3 ng\u1ee7 ngh\u1ec9, d\u1eabn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m v\u00e0 nhi\u1ec1u h\u1eadu qu\u1ea3 s\u1ee9c kh\u1ecfe kh\u00e1c.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o ph\u00e2n t\u00edch m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u1eeb \u0111\u00f3 \u0111\u01b0a ra nh\u1eefng l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\n<p>Vai tr\u00f2 c\u1ee7a n\u01b0\u1edbc trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t<\/p>\n<p>Th\u00e2n nhi\u1ec7t c\u1ee7a ch\u00fang ta c\u1ea7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u h\u00f2a \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 c\u00f3 th\u1ec3 ng\u1ee7 ngon gi\u1ea5c.  Khi ng\u1ee7, c\u01a1 th\u1ec3 v\u1eabn ti\u1ebfp t\u1ee5c s\u1ea3n xu\u1ea5t nhi\u1ec7t, v\u00e0 vi\u1ec7c th\u1ea3i nhi\u1ec7t hi\u1ec7u qu\u1ea3 l\u00e0 r\u1ea5t quan tr\u1ecdng.  N\u01b0\u1edbc \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t n\u00e0y th\u00f4ng qua m\u1ed3 h\u00f4i. Khi c\u01a1 th\u1ec3 n\u00f3ng l\u00ean, n\u01b0\u1edbc s\u1ebd \u0111\u01b0\u1ee3c b\u00e0i ti\u1ebft qua m\u1ed3 h\u00f4i, gi\u00fap l\u00e0m m\u00e1t da v\u00e0 h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3. N\u1ebfu c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu n\u01b0\u1edbc, kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a nhi\u1ec7t \u0111\u1ed9 s\u1ebd b\u1ecb gi\u1ea3m s\u00fat, d\u1eabn \u0111\u1ebfn kh\u00f3 ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, d\u1ec5 b\u1ecb t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam v\u00ec c\u1ea3m gi\u00e1c n\u00f3ng b\u1ee9c.<\/p>\n<p>\u1ea2nh h\u01b0\u1edfng c\u1ee7a t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/p>\n<p>M\u1ea5t n\u01b0\u1edbc, d\u00f9 \u1edf m\u1ee9c \u0111\u1ed9 nh\u1eb9, c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.  C\u00e1c tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng g\u1eb7p bao g\u1ed3m:<\/p>\n<ul>\n<li>Kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 (kh\u00f3 ng\u1ee7)<\/li>\n<li>Ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, th\u01b0\u1eddng xuy\u00ean t\u1ec9nh gi\u1ea5c<\/li>\n<li>Ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c, c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi khi th\u1ee9c d\u1eady<\/li>\n<li>Gi\u1ea3m th\u1eddi gian ng\u1ee7 s\u00e2u (giai \u0111o\u1ea1n ng\u1ee7 REM quan tr\u1ecdng cho s\u1ef1 ph\u1ee5c h\u1ed3i tr\u00ed n\u00e3o)<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>M\u1ee9c \u0111\u1ed9 m\u1ea5t n\u01b0\u1edbc<\/th>\n<th>Tri\u1ec7u ch\u1ee9ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Nh\u1eb9 (m\u1ea5t 1-2% n\u01b0\u1edbc c\u01a1 th\u1ec3)<\/td>\n<td>Kh\u00f3 t\u1eadp trung, m\u1ec7t m\u1ecfi, kh\u00f3 ng\u1ee7<\/td>\n<\/tr>\n<tr>\n<td>Trung b\u00ecnh (m\u1ea5t 3-4% n\u01b0\u1edbc c\u01a1 th\u1ec3)<\/td>\n<td>Nh\u1ee9c \u0111\u1ea7u, ch\u00f3ng m\u1eb7t, kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c<\/td>\n<\/tr>\n<tr>\n<td>N\u1eb7ng (m\u1ea5t tr\u00ean 5% n\u01b0\u1edbc c\u01a1 th\u1ec3)<\/td>\n<td>Ch\u00f3ng m\u1eb7t nghi\u00eam tr\u1ecdng, chu\u1ed9t r\u00fat, suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3, m\u1ea5t ng\u1ee7 ho\u00e0n to\u00e0n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa m\u1ea5t n\u01b0\u1edbc v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c<\/p>\n<p>Thi\u1ebfu n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 tr\u1ef1c ti\u1ebfp g\u00e2y kh\u00f3 ng\u1ee7 m\u00e0 c\u00f2n gi\u00e1n ti\u1ebfp l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c. V\u00ed d\u1ee5, m\u1ea5t n\u01b0\u1edbc c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ea3n xu\u1ea5t hormone g\u00e2y stress nh\u01b0 cortisol, khi\u1ebfn cho vi\u1ec7c th\u01b0 gi\u00e3n v\u00e0 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n.  Th\u00eam v\u00e0o \u0111\u00f3, m\u1ea5t n\u01b0\u1edbc c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 (OSA) tr\u1ea7m tr\u1ecdng h\u01a1n do \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c \u0111i\u1ec1u h\u00f2a \u0111\u01b0\u1eddng th\u1edf.<\/p>\n<p>L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc cho gi\u1ea5c ng\u1ee7 ngon?<\/p>\n<p>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong ng\u00e0y l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft.  Tuy nhi\u00ean, th\u1eddi \u0111i\u1ec3m u\u1ed1ng n\u01b0\u1edbc c\u0169ng quan tr\u1ecdng. Tr\u00e1nh u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 tr\u00e1nh ph\u1ea3i th\u1ee9c d\u1eady \u0111i v\u1ec7 sinh nhi\u1ec1u l\u1ea7n.  B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o l\u01b0\u1ee3ng n\u01b0\u1edbc c\u1ea7n u\u1ed1ng h\u00e0ng ng\u00e0y d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng v\u00e0 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t.  Ngo\u00e0i n\u01b0\u1edbc l\u1ecdc, b\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung n\u01b0\u1edbc t\u1eeb c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y, rau c\u1ee7 qu\u1ea3.  Quan s\u00e1t m\u00e0u s\u1eafc n\u01b0\u1edbc ti\u1ec3u c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 m\u1ee9c \u0111\u1ed9 hydrat h\u00f3a c\u1ee7a c\u01a1 th\u1ec3. N\u01b0\u1edbc ti\u1ec3u c\u00f3 m\u00e0u v\u00e0ng nh\u1ea1t cho th\u1ea5y b\u1ea1n \u0111\u00e3 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc.<\/p>\n<p>K\u1ebft lu\u1eadn<\/p>\n<p>Vi\u1ec7c duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  Cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t, gi\u1ea3m thi\u1ec3u c\u00e1c tri\u1ec7u ch\u1ee9ng m\u1ea5t n\u01b0\u1edbc \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 ng\u0103n ng\u1eeba c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c.  H\u00e3y ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y \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":"<p>S\u1ef1 \u1ea3nh h\u01b0\u1edfng c\u1ee7a vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 C\u01a1 th\u1ec3 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o ph\u1ea7n l\u1edbn t\u1eeb n\u01b0\u1edbc, v\u00e0 vi\u1ec7c duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 \u0111i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft cho r\u1ea5t nhi\u1ec1u ch\u1ee9c n\u0103ng sinh l\u00fd, bao g\u1ed3m c\u1ea3 gi\u1ea5c ng\u1ee7. Thi\u1ebfu n\u01b0\u1edbc c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u<\/p>\n","protected":false},"author":1,"featured_media":141123,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-144178","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\/144178","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=144178"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/144178\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141123"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=144178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=144178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=144178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}