{"id":1597,"date":"2019-03-31T15:47:58","date_gmt":"2019-03-31T08:47:58","guid":{"rendered":"http:\/\/vitamin.demo.xemwebmau.com\/?p=1597"},"modified":"2021-11-10T08:19:37","modified_gmt":"2021-11-10T01:19:37","slug":"sinh-ly-giac-ngu","status":"publish","type":"post","link":"https:\/\/vitamin.webmaudep.net\/?p=1597","title":{"rendered":"SINH L\u00dd GI\u1ea4C NG\u1ee6"},"content":{"rendered":"

SINH L\u00dd GI\u1ea4C NG\u1ee6<\/span><\/h2>\n

Trong 50 n\u0103m qua, khoa h\u1ecdc \u0111\u00e3 hi\u1ec3u th\u00eam nhi\u1ec1u v\u1ec1 c\u01a1 ch\u1ebf gi\u1ea5c ng\u1ee7. Nh\u1edd nghi\u00ean c\u1ee9u s\u00f3ng n\u00e3o \u0111\u1ed3, c\u00e1c nh\u00e0 ngi\u00ean c\u1ee9u y h\u1ecdc bi\u1ebft \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 c\u00e1c c\u00e1c chu k\u1ef3 v\u00e0 giai \u0111o\u1ea1n l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Kh\u00f4ng nh\u1eefng kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng ch\u1eadm l\u1ea1i m\u00e0 v\u00e0o m\u1ed9t s\u1ed1 giai \u0111o\u1ea1n c\u1ee7a gi\u1ea5c ng\u1ee7, n\u00e0o c\u00f2n ho\u1ea1t \u0111\u1ed9ng r\u1ea5t m\u1ea1nh. \u0110\u1ec3 ng\u1ee7 ngon, ng\u01b0\u1eddi ta tr\u1ea3i qua nh\u1eefng chu k\u1ef3 tr\u00ean \u00edt nh\u1ea5t b\u1ed1n l\u1ea7n m\u1ed7i \u0111\u00eam v\u00e0 m\u1ed7i chu k\u1ef3 ph\u1ea3i \u0111\u1ee7 d\u00e0i..<\/p>\n

Giai \u0111o\u1ea1n Ru ng\u1ee7 v\u00e0 ng\u1ee7 n\u00f4ng <\/em><\/span><\/h3>\n

\u1ede giai \u0111o\u1ea1n n\u00e0y, c\u01a1 th\u1ec3 d\u1ea7n chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ng\u1ee7 n\u00f4ng v\u00e0 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng b\u1ecb \u0111\u00e1nh th\u1ee9c. Khi b\u1ecb \u0111\u00e1nh th\u1ee9c \u1edf giai \u0111o\u1ea1n n\u00e0y, b\u1ea1n th\u01b0\u1eddng nh\u1edb nh\u1eefng h\u00ecnh \u1ea3nh kh\u00f4ng r\u00f5 r\u00e0ng, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 b\u1ecb co gi\u1eadt \u0111\u1ed9t ng\u1ed9t, c\u1ea3m gi\u00e1c gi\u1ed1ng b\u1ea1n \u0111ang r\u01a1i tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n

Giai \u0111o\u1ea1n n\u00e0y chi\u1ebfm kho\u1ea3n 50% th\u1eddi gian ng\u1ee7. L\u00fac n\u00e0y, m\u1eaft ng\u1eebng chuy\u1ec3n \u0111\u1ed9ng v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o tr\u1edf n\u00ean ch\u1eadm h\u01a1n.<\/p>\n

Giai \u0111o\u1ea1n 3 v\u00e0 4 l\u00e0 giai \u0111o\u1ea1n Ng\u1ee7 s\u00e2u v\u00e0 ng\u1ee7 r\u1ea5t s\u00e2u<\/em><\/span><\/p>\n

\u1ede giai \u0111o\u1ea1n n\u00e0y s\u00f3ng n\u00e3o ho\u1ea1t \u0111\u1ed9ng r\u1ea5t ch\u1eadm, thi tho\u1ea3ng xen k\u1ebd v\u1edbi c\u00e1c \u0111\u1ee3t s\u00f3ng nhanh. Nhi\u1ec7t \u0111\u1ed9, nh\u1ecbp tim, nh\u1ecbp th\u1edf, huy\u1ebft \u00e1p \u0111\u1ec1u gi\u1ea3m, h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng kh\u1edbp, c\u01a1 c\u0169ng gi\u00e3n ra v\u00e0 ch\u00f9ng xu\u1ed1ng.<\/p>\n

\u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng b\u1edfi c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n. N\u1ebfu b\u1ecb \u0111\u00e1nh th\u1ee9c \u1edf giai \u0111o\u1ea1n n\u00e0y, b\u1ea1n th\u01b0\u1eddng c\u1ea3m th\u1ea5y cho\u1ea1ng v\u1ea1ng, b\u01a1 v\u01a1, m\u1ea5t ph\u01b0\u01a1ng h\u01b0\u1edbng. Ph\u1ea3i m\u1ea5t m\u1ed9t v\u00e0i ph\u00fat sau \u0111\u00f3 n\u00e3o b\u1ed9 m\u1edbi c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/p>\n

Giai \u0111o\u1ea1n 5 – Ng\u1ee7 m\u01a1<\/em><\/span><\/p>\n

Giai \u0111o\u1ea1n ng\u1ee7 m\u01a1 c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 REM (rapid eye movement), chi\u1ebfm kho\u1ea3ng 20% t\u1ed5ng th\u1eddi gian ng\u1ee7. L\u00fac n\u00e0y, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, nh\u1ecbp tim, nh\u1ecbp th\u1edf v\u00e0 huy\u1ebft \u00e1p \u0111\u1ec1u t\u0103ng l\u00ean, nh\u00e3n c\u1ea7u chuy\u1ec3n \u0111\u1ed9ng nhanh qua l\u1ea1i, trong khi c\u01a1 tay ch\u00e2n t\u1ea1m th\u1eddi kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng. Nh\u1eefng gi\u1ea5c m\u01a1 th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n trong giai \u0111o\u1ea1n n\u00e0y.<\/p>\n

N\u1ebfu th\u1ee9c d\u1eady \u1edf giai \u0111o\u1ea1n REM, b\u1ea1n c\u00f3 th\u1ec3 nh\u1edb l\u1ea1i nh\u1eefng gi\u1ea5c m\u01a1, nh\u1eefng c\u00e2u chuy\u1ec7n d\u01b0\u1eddng nh\u01b0 v\u00f4 l\u00fd x\u1ea3y ra trong n\u00e3o b\u1ed9… Cu\u1ed1i giai \u0111o\u1ea1n REM, c\u01a1 th\u1ec3 th\u01b0\u1eddng th\u1ee9c gi\u1ea5c t\u1ea1m th\u1eddi v\u00e0i ph\u00fat sau \u0111\u00f3 l\u1ea1i nhanh ch\u00f3ng l\u1eb7p l\u1ea1i chu k\u1ef3 gi\u1ea5c ng\u1ee7 cho t\u1edbi s\u00e1ng.<\/p>\n

\"\"<\/p>\n

\u0110i\u1ec1u g\u00ec khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n bu\u1ed3n ng\u1ee7<\/strong><\/span><\/p>\n

D\u01b0\u1eddng nh\u01b0 c\u00f3 y\u1ebfu t\u1ed1 ph\u1ed1i h\u1ee3p t\u1ea1o n\u00ean chu k\u1ef3 th\u1ee9c-ng\u1ee7. M\u1ed9t trong c\u00e1c y\u1ebfu t\u1ed1 \u0111\u00f3 l\u00e0 h\u00f3a ch\u1ea5t trong n\u00e3o. M\u1ed9t kh\u1ed1i t\u1ebf b\u00e0o th\u1ea7n kinh trong n\u00e3o d\u01b0\u1eddng nh\u01b0 c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chu k\u1ef3 n\u00e0y. Chi\u1ebfc \u201c\u0111\u1ed3ng h\u1ed3\u201d n\u00e0y n\u1eb1m g\u1ea7n n\u01a1i hai d\u00e2y th\u1ea7n kinh th\u1ecb gi\u00e1c giao nhau. Ch\u00ednh v\u00ec v\u1eady m\u00e0 l\u01b0\u1ee3ng \u00e1nh s\u00e1ng c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7. \u00c1nh s\u00e1ng khi\u1ebfn b\u1ea1n t\u1ec9nh gi\u1ea5c, c\u00f2n b\u00f3ng t\u1ed1i c\u00f3 t\u00e1c d\u1ee5ng ru ng\u1ee7.<\/p>\n

M\u1ed9t y\u1ebfu t\u1ed1 n\u1eefa l\u00e0 th\u00e2n nhi\u1ec7t. Khi th\u00e2n nhi\u1ec7t l\u00ean \u0111\u1ebfn m\u1ee9c cao nh\u1ea5t- th\u01b0\u1eddng v\u00e0o kho\u1ea3ng gi\u1eefa bu\u1ed5i s\u00e1ng v\u00e0 gi\u1eefa bu\u1ed5i t\u1ed1i- l\u00e0 l\u00fac b\u1ea1n t\u1ec9nh t\u00e1o nh\u1ea5t. Th\u00e2n nhi\u1ec7t c\u00e0ng th\u1ea5p, b\u1ea1n c\u00e0ng c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7.<\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon?<\/strong><\/span><\/p>\n

– D\u1ef1a tr\u00ean nh\u1eefng ki\u1ebfn th\u1ee9c v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7, t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec ch\u00fang ta c\u1ea7n l\u00e0m \u0111\u1ec3 ng\u1ee7 ngon, ng\u1ee7 s\u00e2u l\u00e0 tu\u00e2n th\u1ee7 3 nguy\u00ean t\u1eafc t\u1ed1i \u01b0u cho c\u00e1c giai \u0111o\u1ea1n c\u1ee7a gi\u1ea5c ng\u1ee7: Gi\u1ea3m th\u1eddi gian ru ng\u1ee7 v\u00e0 ng\u1ee7 n\u00f4ng, t\u0103ng th\u1eddi gian ng\u1ee7 s\u00e2u v\u00e0 ng\u1ee7 r\u1ea5t s\u00e2u, t\u1ed1i \u01b0u h\u00f3a th\u1eddi gian ng\u1ee7 m\u01a1 t\u00edch c\u1ef1c.<\/p>\n

\u0110\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i khi th\u1ee9c gi\u1ea5c, b\u1ea1n c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh gi\u1edd \u0111i ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c gi\u1ea5c c\u1ee7a m\u00ecnh ph\u00f9 h\u1ee3p sao cho th\u1eddi \u0111i\u1ec3m b\u1ea1n th\u1ee9c gi\u1ea5c c\u0169ng ch\u00ednh l\u00e0 th\u1eddi \u0111i\u1ec3m 1 chu k\u1ef3 c\u1ee7a gi\u1ea5c ng\u1ee7 k\u1ebft th\u00fac.<\/p>\n

– Tr\u00e1nh xa c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ph\u00e1t ra \u00e1nh s\u00e1ng xanh. Lo\u1ea1i \u00e1nh s\u00e1ng ph\u00e1t ra t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh ch\u00ednh l\u00e0 1 nguy\u00ean nh\u00e2n ch\u00ednh d\u1eabn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m. Nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng, trung b\u00ecnh ch\u00fang ta ng\u1ed3i tr\u01b0\u1edbc m\u00e0n h\u00ecnh kho\u1ea3ng\u00a010,5 gi\u1edd. \u00c1nh s\u00e1ng xanh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng t\u1edbi hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7 melatonin v\u00e0 khi\u1ebfn cho n\u00e3o lu\u00f4n trong tr\u1ea1ng th\u00e1i “n\u1eeda t\u1ec9nh n\u1eeda m\u00ea” thay v\u00ec \u1edf tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n, ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n.<\/p>\n

– \u0110i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng. Chuy\u00ean gia gi\u1ea5c ng\u1ee7 cho bi\u1ebft, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng kho\u1ea3ng 22 -23 \u0111\u1ed9 C l\u00e0 th\u00edch h\u1ee3p nh\u1ea5t \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon.<\/p>\n

– N\u1ebfu s\u1eed d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p tr\u00ean v\u1eabn ch\u01b0a c\u00f3 gi\u1ea5c ng\u1ee7 ngon, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m th\u1ea3o d\u01b0\u1ee3c h\u1ed7 tr\u1ee3 \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh l\u1ea1i gi\u1ea5c ng\u1ee7. M\u1ed9t s\u1ed1 s\u1ea3n ph\u1ea9m c\u00f3 hi\u1ec7u qu\u1ea3 nh\u01b0 \u0110\u1ecbnh T\u00e2m An Gi\u1ea5c<\/a>, Seduta Plus c\u1ee7a H\u1ecdc vi\u1ec7n Qu\u00e2n Y \u0111\u00e3 \u0111\u01b0\u1ee3c ng\u01b0\u1eddi d\u00f9ng tin t\u01b0\u1edfng, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o.<\/p>\n

C\u00d3 TH\u1ec2 B\u1ea0N QUAN T\u00c2M<\/strong><\/span><\/h2>\n

\u0110\u1ecaNH T\u00c2M AN GI\u1ea4C<\/u><\/a> \u2013 ng\u1ee7 ngon gi\u1ea5c, tinh th\u1ea7n minh m\u1eabn<\/p>\n

SEDUTA PLUS<\/u><\/a> \u2013 ng\u1ee7 ngon, gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u<\/p>\n

\u00cdCH TR\u00cd KI\u1ec6N N\u00c3O CM8<\/u><\/a> \u2013 ho\u1ea1t huy\u1ebft d\u01b0\u1ee1ng n\u00e3o<\/p>\n

LAROXEN<\/u> <\/a>\u2013 gi\u1ea3m stress, cho gi\u1ea5c ng\u1ee7 ngon<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

SINH L\u00dd GI\u1ea4C NG\u1ee6 Trong 50 n\u0103m qua, khoa h\u1ecdc \u0111\u00e3 hi\u1ec3u th\u00eam nhi\u1ec1u v\u1ec1 c\u01a1 ch\u1ebf gi\u1ea5c ng\u1ee7. Nh\u1edd nghi\u00ean c\u1ee9u s\u00f3ng n\u00e3o \u0111\u1ed3, c\u00e1c nh\u00e0 ngi\u00ean c\u1ee9u y h\u1ecdc bi\u1ebft \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 c\u00e1c c\u00e1c chu k\u1ef3 v\u00e0 giai \u0111o\u1ea1n l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Kh\u00f4ng nh\u1eefng kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng ch\u1eadm l\u1ea1i m\u00e0 v\u00e0o […]\n","protected":false},"author":45,"featured_media":1598,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[41,2],"tags":[264,265,263],"_links":{"self":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/1597"}],"collection":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/users\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1597"}],"version-history":[{"count":2,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/1597\/revisions"}],"predecessor-version":[{"id":2909,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/1597\/revisions\/2909"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/media\/1598"}],"wp:attachment":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}