{"id":1077,"date":"2024-11-22T08:12:09","date_gmt":"2024-11-22T08:12:09","guid":{"rendered":"https:\/\/nguyenhieushop.vn\/?p=1077"},"modified":"2024-11-22T08:12:09","modified_gmt":"2024-11-22T08:12:09","slug":"dieu-chinh-chu-ky-giac-ngu-bi-quyet-de-cai-thien-suc-khoe-toan-dien","status":"publish","type":"post","link":"https:\/\/dasone.vn\/en\/dieu-chinh-chu-ky-giac-ngu-bi-quyet-de-cai-thien-suc-khoe-toan-dien\/","title":{"rendered":"\u0110i\u1ec1u Ch\u1ec9nh Chu K\u1ef3 Gi\u1ea5c Ng\u1ee7: B\u00ed Quy\u1ebft \u0110\u1ec3 C\u1ea3i Thi\u1ec7n S\u1ee9c Kh\u1ecfe To\u00e0n Di\u1ec7n"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a con ng\u01b0\u1eddi. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong><\/a>, t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon, bao g\u1ed3m c\u1ea3 vi\u1ec7c s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 nh\u01b0 Th\u1ef1c ph\u1ea9m b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe Unicity Melatonin<\/strong>.<\/em><\/p>\n

Chu K\u1ef3 Gi\u1ea5c Ng\u1ee7 L\u00e0 G\u00ec?<\/h2>\n

Chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong> l\u00e0 qu\u00e1 tr\u00ecnh m\u00e0 c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 lu\u00e2n phi\u00ean qua c\u00e1c giai \u0111o\u1ea1n kh\u00e1c nhau khi ng\u1ee7. M\u1ed9t chu k\u1ef3 gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng bao g\u1ed3m:<\/p>\n

    \n
  • Giai \u0111o\u1ea1n ng\u1ee7 n\u00f4ng<\/strong>: C\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n, nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf ch\u1eadm l\u1ea1i.<\/li>\n
  • Giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u<\/strong>: C\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i, c\u00e1c c\u01a1 b\u1eafp th\u01b0 gi\u00e3n ho\u00e0n to\u00e0n, qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o t\u1ebf b\u00e0o di\u1ec5n ra m\u1ea1nh m\u1ebd.<\/li>\n
  • Giai \u0111o\u1ea1n REM (Rapid Eye Movement)<\/strong>: \u0110\u00e2y l\u00e0 l\u00fac n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd nh\u1ea5t, th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn gi\u1ea5c m\u01a1.<\/li>\n<\/ul>\n

    Chu K\u1ef3 Ng\u1ee7 C\u1ee7a Con Ng\u01b0\u1eddi Di\u1ec5n Ra Nh\u01b0 Th\u1ebf N\u00e0o?<\/h2>\n

    M\u1ed7i \u0111\u00eam, c\u01a1 th\u1ec3 ch\u00fang ta tr\u1ea3i qua nhi\u1ec1u chu k\u1ef3 gi\u1ea5c ng\u1ee7. M\u1ed7i chu k\u1ef3 bao g\u1ed3m c\u00e1c giai \u0111o\u1ea1n nh\u01b0 \u0111\u00e3 k\u1ec3 tr\u00ean, v\u00e0 l\u1eb7p l\u1ea1i 4-6 l\u1ea7n trong su\u1ed1t th\u1eddi gian ng\u1ee7.<\/p>\n

      \n
    • M\u1ed9t chu k\u1ef3 th\u01b0\u1eddng k\u00e9o d\u00e0i kho\u1ea3ng 90 ph\u00fat<\/strong>.<\/li>\n
    • Giai \u0111o\u1ea1n ng\u1ee7 n\u00f4ng v\u00e0 s\u00e2u chi\u1ebfm ph\u1ea7n l\u1edbn th\u1eddi gian \u1edf \u0111\u1ea7u gi\u1ea5c ng\u1ee7, trong khi giai \u0111o\u1ea1n REM t\u0103ng d\u1ea7n v\u00e0o cu\u1ed1i.<\/li>\n<\/ul>\n

      V\u00ec Sao Gi\u1ea5c Ng\u1ee7 L\u1ea1i Quan Tr\u1ecdng?<\/h2>\n

      Gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eddi gian \u0111\u1ec3 c\u01a1 th\u1ec3 ngh\u1ec9 ng\u01a1i m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong:<\/p>\n

        \n
      • T\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng<\/strong>: Gi\u1ea5c ng\u1ee7 gi\u00fap ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch.<\/li>\n
      • C\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb<\/strong>: Giai \u0111o\u1ea1n REM gi\u00fap c\u1ee7ng c\u1ed1 th\u00f4ng tin v\u00e0 l\u01b0u tr\u1eef k\u00fd \u1ee9c.<\/li>\n
      • H\u1ed7 tr\u1ee3 tinh th\u1ea7n<\/strong>: Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u0103ng th\u1eb3ng, lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m.<\/li>\n<\/ul>\n

        C\u00e1c Y\u1ebfu T\u1ed1 \u1ea2nh H\u01b0\u1edfng \u0110\u1ebfn Chu K\u1ef3 Gi\u1ea5c Ng\u1ee7<\/h2>\n

        M\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 ch\u00ednh c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n chu k\u1ef3 gi\u1ea5c ng\u1ee7:<\/p>\n

          \n
        • Th\u00f3i quen sinh ho\u1ea1t kh\u00f4ng l\u00e0nh m\u1ea1nh<\/strong>: S\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i tr\u01b0\u1edbc khi ng\u1ee7, \u0103n u\u1ed1ng kh\u00f4ng khoa h\u1ecdc.<\/li>\n
        • C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u<\/strong>: Stress l\u00e0m t\u0103ng cortisol, hormone g\u00e2y kh\u00f3 ng\u1ee7.<\/li>\n
        • M\u00f4i tr\u01b0\u1eddng ng\u1ee7<\/strong>: Ti\u1ebfng \u1ed3n, \u00e1nh s\u00e1ng, nhi\u1ec7t \u0111\u1ed9 kh\u00f4ng ph\u00f9 h\u1ee3p.<\/li>\n
        • Thay \u0111\u1ed5i m\u00fai gi\u1edd ho\u1eb7c l\u1ecbch l\u00e0m vi\u1ec7c<\/strong>: G\u00e2y x\u00e1o tr\u1ed9n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc t\u1ef1 nhi\u00ean.<\/li>\n<\/ul>\n

          C\u00e1ch \u0110\u1ec3 C\u00f3 M\u1ed9t Gi\u1ea5c Ng\u1ee7 Ngon<\/h2>\n

          D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7:<\/p>\n

          1. X\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd<\/strong><\/h3>\n

          \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y gi\u00fap duy tr\u00ec \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh.<\/p>\n

          2. T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/strong><\/h3>\n
            \n
          • \u0110\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh, t\u1ed1i v\u00e0 m\u00e1t m\u1ebb.<\/li>\n
          • S\u1eed d\u1ee5ng ch\u0103n ga tho\u1ea3i m\u00e1i v\u00e0 tr\u00e1nh \u00e1nh s\u00e1ng xanh t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed.<\/li>\n<\/ul>\n

            3. H\u1ea1n ch\u1ebf ch\u1ea5t k\u00edch th\u00edch<\/strong><\/h3>\n
              \n
            • Tr\u00e1nh u\u1ed1ng c\u00e0 ph\u00ea, tr\u00e0 ho\u1eb7c r\u01b0\u1ee3u v\u00e0o bu\u1ed5i t\u1ed1i.<\/li>\n
            • N\u00ean \u0103n nh\u1eb9 tr\u01b0\u1edbc khi ng\u1ee7 thay v\u00ec b\u1eefa \u0103n n\u1eb7ng.<\/li>\n<\/ul>\n

              4. Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/h3>\n

              T\u1eadp yoga, thi\u1ec1n ho\u1eb7c \u0111\u1ecdc s\u00e1ch gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n.<\/p>\n

              5. S\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n

              N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 gi\u1ea5c ng\u1ee7, s\u1ea3n ph\u1ea9m Th\u1ef1c ph\u1ea9m b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe Unicity Melatonin<\/strong> c\u00f3 th\u1ec3 l\u00e0 gi\u1ea3i ph\u00e1p h\u1eefu hi\u1ec7u.<\/p>\n

              Unicity Melatonin<\/strong> ch\u1ee9a melatonin \u2013 m\u1ed9t hormone t\u1ef1 nhi\u00ean trong c\u01a1 th\u1ec3 gi\u00fap \u0111i\u1ec1u h\u00f2a \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc. Vi\u1ec7c b\u1ed5 sung melatonin c\u00f3 th\u1ec3:<\/p>\n

                \n
              • Gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\n
              • C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 REM.<\/li>\n
              • H\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7 khi thay \u0111\u1ed5i m\u00fai gi\u1edd ho\u1eb7c c\u00f3 l\u1ecbch l\u00e0m vi\u1ec7c th\u1ea5t th\u01b0\u1eddng.<\/li>\n<\/ul>\n

                6. Duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh<\/strong><\/h3>\n
                  \n
                • V\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi t\u1ef1 nhi\u00ean.<\/li>\n
                • \u0102n u\u1ed1ng c\u00e2n b\u1eb1ng, gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/li>\n<\/ul>\n

                  K\u1ebft Lu\u1eadn<\/h2>\n

                  Hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong> v\u00e0 c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh n\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng th\u00f3i quen t\u1ed1t v\u00e0 s\u1eed d\u1ee5ng h\u1ed7 tr\u1ee3 t\u1eeb s\u1ea3n ph\u1ea9m nh\u01b0 Unicity Melatonin<\/strong>, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho m\u1ed7i ng\u00e0y m\u1edbi.<\/p>\n

                  H\u00e3y b\u1eaft \u0111\u1ea7u thay \u0111\u1ed5i t\u1eeb h\u00f4m nay \u0111\u1ec3 c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u00fang c\u00e1ch!<\/p>\n

                  \"chu<\/p>","protected":false},"excerpt":{"rendered":"

                  Gi\u1ea5c ng\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a con ng\u01b0\u1eddi. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7, t\u1ea7m quan tr\u1ecdng c\u1ee7a […]\n","protected":false},"author":1,"featured_media":1078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17,20],"tags":[],"class_list":["post-1077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-song-khoe"],"acf":[],"yoast_head":"\n\u0110i\u1ec1u Ch\u1ec9nh Chu K\u1ef3 Gi\u1ea5c Ng\u1ee7: B\u00ed Quy\u1ebft \u0110\u1ec3 C\u1ea3i Thi\u1ec7n S\u1ee9c Kh\u1ecfe<\/title>\n<meta name=\"description\" content=\"B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7, t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dasone.vn\/en\/dieu-chinh-chu-ky-giac-ngu-bi-quyet-de-cai-thien-suc-khoe-toan-dien\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0110i\u1ec1u Ch\u1ec9nh Chu K\u1ef3 Gi\u1ea5c Ng\u1ee7: B\u00ed Quy\u1ebft \u0110\u1ec3 C\u1ea3i Thi\u1ec7n S\u1ee9c Kh\u1ecfe\" \/>\n<meta property=\"og:description\" content=\"B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7, t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dasone.vn\/en\/dieu-chinh-chu-ky-giac-ngu-bi-quyet-de-cai-thien-suc-khoe-toan-dien\/\" \/>\n<meta property=\"og:site_name\" content=\"Dinh d\u01b0\u1ee1ng tr\u1ecdn l\u00e0nh - 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