{"id":144556,"date":"2025-01-29T14:13:49","date_gmt":"2025-01-29T22:13:49","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-manage-sleep-during-shift-work\/"},"modified":"2025-01-29T15:40:10","modified_gmt":"2025-01-29T23:40:10","slug":"how-to-manage-sleep-during-shift-work","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-manage-sleep-during-shift-work\/","title":{"rendered":"Gi\u1ea3i ph\u00e1p qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3 cho ng\u01b0\u1eddi l\u00e0m ca"},"content":{"rendered":"

Qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7 khi l\u00e0m vi\u1ec7c theo ca l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c l\u1edbn \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c. Nhi\u1ec1u ng\u01b0\u1eddi l\u00e0m vi\u1ec7c theo ca th\u01b0\u1eddng xuy\u00ean ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, kh\u00f3 t\u1eadp trung v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh. Tuy nhi\u00ean, b\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u nh\u1eefng t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c n\u00e0y v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7 khi l\u00e0m vi\u1ec7c theo ca.<\/p>\n

T\u1ed1i \u01b0u h\u00f3a m\u00f4i tr\u01b0\u1eddng ng\u1ee7<\/p>\n

M\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 ngon. Ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n c\u1ea7n t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb. H\u00e3y s\u1eed d\u1ee5ng m\u00e0n che \u00e1nh s\u00e1ng, n\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng \u0111\u1ec3 gi\u1ea3m thi\u1ec3u c\u00e1c t\u00e1c \u0111\u1ed9ng g\u00e2y xao nh\u00e3ng. Gi\u01b0\u1eddng ng\u1ee7 n\u00ean tho\u1ea3i m\u00e1i, s\u1ea1ch s\u1ebd v\u00e0 ch\u1ec9 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 ng\u1ee7 v\u00e0 quan h\u1ec7 t\u00ecnh d\u1ee5c. Tr\u00e1nh s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh ho\u1eb7c xem ti vi tr\u00ean gi\u01b0\u1eddng. M\u1ed9t chi\u1ebfc g\u1ed1i ph\u00f9 h\u1ee3p c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng v\u00e0 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n.<\/p>\n

Thi\u1ebft l\u1eadp l\u1ecbch ng\u1ee7 c\u1ed1 \u0111\u1ecbnh<\/p>\n

Th\u01b0\u1eddng xuy\u00ean thay \u0111\u1ed5i l\u1ecbch ng\u1ee7 s\u1ebd 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 v\u00e0 m\u1ec7t m\u1ecfi. Ngay c\u1ea3 khi l\u1ecbch l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n kh\u00f4ng c\u1ed1 \u0111\u1ecbnh, h\u00e3y c\u1ed1 g\u1eafng duy tr\u00ec m\u1ed9t l\u1ecbch ng\u1ee7 nh\u1ea5t qu\u00e1n nh\u1ea5t c\u00f3 th\u1ec3. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n. C\u1ed1 g\u1eafng ng\u1ee7 \u0111\u1ee7 7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam l\u00e0 l\u00fd t\u01b0\u1edfng, nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u1eddi gian ng\u1ee7 sao cho ph\u00f9 h\u1ee3p.<\/p>\n

Qu\u1ea3n l\u00fd \u00e1nh s\u00e1ng<\/p>\n

\u00c1nh s\u00e1ng c\u00f3 \u1ea3nh h\u01b0\u1edfng m\u1ea1nh m\u1ebd \u0111\u1ebfn nh\u1ecbp sinh h\u1ecdc. \u00c1nh s\u00e1ng m\u1eb7t tr\u1eddi gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0o ban ng\u00e0y v\u00e0 bu\u1ed3n ng\u1ee7 v\u00e0o ban \u0111\u00eam. H\u00e3y c\u1ed1 g\u1eafng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o bu\u1ed5i t\u1ed1i. S\u1eed d\u1ee5ng \u0111\u00e8n ng\u1ee7 c\u00f3 \u00e1nh s\u00e1ng d\u1ecbu nh\u1eb9 v\u00e0o ban \u0111\u00eam \u0111\u1ec3 t\u1ea1o kh\u00f4ng gian th\u01b0 gi\u00e3n.<\/p>\n

Th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tr\u00e1nh \u0103n c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o, \u0111\u01b0\u1eddng v\u00e0 caffeine tr\u01b0\u1edbc khi \u0111i ng\u1ee7. C\u00e0 ph\u00ea, tr\u00e0 v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 ga c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n kh\u00f3 ng\u1ee7. U\u1ed1ng m\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c tr\u00e0 th\u1ea3o d\u01b0\u1ee3c kh\u00f4ng caffeine tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7. T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ea1n m\u1ec7t m\u1ecfi v\u1ec1 th\u1ec3 ch\u1ea5t, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 m\u1ea1nh ho\u1eb7c qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n t\u1ec9nh t\u00e1o h\u01a1n v\u00e0 kh\u00f3 ng\u1ee7.<\/p>\n

K\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n<\/p>\n

C\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n, yoga, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c \u0111\u1ecdc s\u00e1ch tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. Tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed 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.<\/p>\n

S\u1eed d\u1ee5ng thu\u1ed1c ng\u1ee7 (n\u1ebfu c\u1ea7n thi\u1ebft)<\/p>\n

N\u1ebfu b\u1ea1n v\u1eabn g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn \u200b\u200bb\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u1ec1 vi\u1ec7c s\u1eed d\u1ee5ng thu\u1ed1c ng\u1ee7. Tuy nhi\u00ean, thu\u1ed1c ng\u1ee7 ch\u1ec9 n\u00ean \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 m\u1ed9t gi\u1ea3i ph\u00e1p t\u1ea1m th\u1eddi v\u00e0 c\u1ea7n \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng theo ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129. T\u1ef1 \u00fd s\u1eed d\u1ee5ng thu\u1ed1c ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra t\u00e1c d\u1ee5ng ph\u1ee5 kh\u00f4ng mong mu\u1ed1n.<\/p>\n

L\u1eadp k\u1ebf ho\u1ea1ch cho gi\u1ea5c ng\u1ee7<\/p>\n\n\n\n\n\n\n\n
Lo\u1ea1i ca l\u00e0m vi\u1ec7c<\/th>\nTh\u1eddi gian ng\u1ee7<\/th>\nTh\u1eddi gian th\u1ee9c d\u1eady<\/th>\nGhi ch\u00fa<\/th>\n<\/tr>\n<\/thead>\n
Ca \u0111\u00eam (22h-6h)<\/td>\n8h-16h<\/td>\n16h-22h<\/td>\nC\u1ed1 g\u1eafng t\u1ea1o m\u00f4i tr\u01b0\u1eddng t\u1ed1i nh\u1ea5t c\u00f3 th\u1ec3 trong ng\u00e0y<\/td>\n<\/tr>\n
Ca ng\u00e0y (8h-16h)<\/td>\n22h-6h<\/td>\n6h-8h<\/td>\nTr\u00e1nh ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o bu\u1ed5i t\u1ed1i<\/td>\n<\/tr>\n
Ca xoay<\/td>\n\u0110i\u1ec1u ch\u1ec9nh linh ho\u1ea1t<\/td>\n\u0110i\u1ec1u ch\u1ec9nh linh ho\u1ea1t<\/td>\n\u01afu ti\u00ean s\u1ef1 nh\u1ea5t qu\u00e1n trong l\u1ecbch ng\u1ee7 c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

K\u1ebft lu\u1eadn: Qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7 khi l\u00e0m vi\u1ec7c theo ca \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp trong b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u1ea3m thi\u1ec3u m\u1ec7t m\u1ecfi v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c. H\u00e3y nh\u1edb r\u1eb1ng, m\u1ed7i ng\u01b0\u1eddi c\u00f3 nhu c\u1ea7u gi\u1ea5c ng\u1ee7 kh\u00e1c nhau, v\u00ec v\u1eady h\u00e3y t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi b\u1ea3n th\u00e2n v\u00e0 ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n. N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c t\u1ef1 qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7, h\u00e3y t\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb chuy\u00ean gia y t\u1ebf.<\/p>\n","protected":false},"excerpt":{"rendered":"

Qu\u1ea3n l\u00fd gi\u1ea5c ng\u1ee7 khi l\u00e0m vi\u1ec7c theo ca l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c l\u1edbn \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c. Nhi\u1ec1u ng\u01b0\u1eddi l\u00e0m vi\u1ec7c theo ca th\u01b0\u1eddng xuy\u00ean ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, kh\u00f3 t\u1eadp trung v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh. Tuy nhi\u00ean,<\/p>\n","protected":false},"author":1,"featured_media":141126,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-144556","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\/144556","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=144556"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/144556\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141126"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=144556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=144556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=144556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}