{"id":2876,"date":"2021-10-29T15:16:21","date_gmt":"2021-10-29T08:16:21","guid":{"rendered":"http:\/\/vitamin.demo.xemwebmau.com\/?p=2876"},"modified":"2021-10-29T15:16:21","modified_gmt":"2021-10-29T08:16:21","slug":"cach-tinh-thoi-diem-di-ngu-hop-ly-voi-co-the-ban","status":"publish","type":"post","link":"https:\/\/vitamin.webmaudep.net\/?p=2876","title":{"rendered":"C\u00e1ch t\u00ednh th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 h\u1ee3p l\u00fd v\u1edbi c\u01a1 th\u1ec3 b\u1ea1n"},"content":{"rendered":"

Vitamintot\/28.10.2021<\/p>\n

C\u00e1ch t\u00ednh th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 h\u1ee3p l\u00fd v\u1edbi c\u01a1 th\u1ec3 b\u1ea1n<\/strong><\/span><\/h2>\n

\"\"<\/p>\n

B\u1ea1n \u0111\u00e3 ng\u1ee7 bao nhi\u00eau \u0111\u00eam qua? C\u00f2n \u0111\u00eam h\u00f4m tr\u01b0\u1edbc th\u00ec sao? B\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n ng\u1ee7 bao nhi\u00eau?<\/p>\n

Theo d\u00f5i l\u1ecbch tr\u00ecnh gi\u1ea5c ng\u1ee7<\/a> c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u, nh\u01b0ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n theo nhi\u1ec1u c\u00e1ch.<\/p>\n

C\u00f3 th\u1ec3 b\u1ea1n kh\u00f4ng nh\u1eadn ra, nh\u01b0ng th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ecdi th\u1ee9, t\u1eeb c\u00e2n n\u1eb7ng<\/a>, s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t \u0111\u1ebfn ch\u1ee9c n\u0103ng n\u00e3o v\u00e0 t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n.<\/p>\n

\u0110\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, th\u1eddi gian th\u1ee9c d\u1eady<\/a> l\u00e0 m\u1ed9t h\u1eb1ng s\u1ed1.<\/p>\n

Tuy nhi\u00ean, th\u1eddi gian b\u1ea1n \u0111i ng\u1ee7 c\u00f3 xu h\u01b0\u1edbng thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o cu\u1ed9c s\u1ed1ng x\u00e3 h\u1ed9i, l\u1ecbch l\u00e0m vi\u1ec7c, ngh\u0129a v\u1ee5 gia \u0111\u00ecnh c\u1ee7a b\u1ea1n, ch\u01b0\u01a1ng tr\u00ecnh m\u1edbi nh\u1ea5t ph\u00e1t tr\u1ef1c tuy\u1ebfn tr\u00ean Netflix ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 khi b\u1ea1n b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi.<\/p>\n

Nh\u01b0ng n\u1ebfu b\u1ea1n bi\u1ebft b\u1ea1n ph\u1ea3i th\u1ee9c d\u1eady v\u00e0o l\u00fac n\u00e0o v\u00e0 b\u1ea1n bi\u1ebft b\u1ea1n c\u1ea7n m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1ee7 c\u1ee5 th\u1ec3 \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng t\u1ed1t nh\u1ea5t, b\u1ea1n ch\u1ec9 c\u1ea7n t\u00ecm ra th\u1eddi gian \u0111i ng\u1ee7.<\/p>\n

Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang t\u00f4i s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u c\u00e1ch t\u00ednh th\u1eddi gian \u0111i ng\u1ee7 t\u1ed1t nh\u1ea5t d\u1ef1a tr\u00ean th\u1eddi gian th\u1ee9c d\u1eady v\u00e0 chu k\u1ef3 ng\u1ee7 t\u1ef1 nhi\u00ean c\u1ee7a b\u1ea1n.<\/p>\n

Ch\u00fang t\u00f4i c\u0169ng s\u1ebd xem x\u00e9t k\u1ef9 h\u01a1n chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o v\u00e0 gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n

B\u1ea1n c\u1ea7n bao nhi\u00eau gi\u1ea5c ng\u1ee7?<\/strong><\/h3>\n

B\u1ea1n c\u1ea7n thay \u0111\u1ed5i bao nhi\u00eau gi\u1ea5c ng\u1ee7 trong su\u1ed1t cu\u1ed9c \u0111\u1eddi. Tr\u1ebb s\u01a1 sinh c\u00f3 th\u1ec3 c\u1ea7n ng\u1ee7 t\u1edbi 17 gi\u1edd m\u1ed7i ng\u00e0y, trong khi ng\u01b0\u1eddi l\u1edbn h\u01a1n c\u00f3 th\u1ec3 ch\u1ec9 ng\u1ee7 7 gi\u1edd m\u1ed7i \u0111\u00eam.<\/p>\n

Nh\u01b0ng m\u1ed9t h\u01b0\u1edbng d\u1eabn d\u1ef1a tr\u00ean \u0111\u1ed9 tu\u1ed5i l\u00e0 ch\u00ednh x\u00e1c – m\u1ed9t \u0111\u1ec1 xu\u1ea5t d\u1ef1a tr\u00ean nghi\u00ean c\u1ee9u v\u1ec1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n \u0111\u1ec3 c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1i \u01b0u khi nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n thay \u0111\u1ed5i.<\/p>\n

Theo m\u1ed9t nghi\u00ean c\u1ee9u , \u0111\u00e2y l\u00e0 nh\u1eefng h\u01b0\u1edbng d\u1eabn chung v\u1ec1 gi\u1ea5c ng\u1ee7 cho c\u00e1c nh\u00f3m tu\u1ed5i kh\u00e1c nhau:<\/p>\n

H\u01b0\u1edbng d\u1eabn v\u1ec1 gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n

S\u01a1 sinh \u0111\u1ebfn 3 th\u00e1ng: 14 \u0111\u1ebfn 17 gi\u1edd<\/p>\n

4 \u0111\u1ebfn 11 th\u00e1ng: 12 \u0111\u1ebfn 16 gi\u1edd<\/p>\n

1 \u0111\u1ebfn 2 tu\u1ed5i: 11 \u0111\u1ebfn 14 gi\u1edd<\/p>\n

3 \u0111\u1ebfn 5 tu\u1ed5i: 10 \u0111\u1ebfn 13 gi\u1edd<\/p>\n

6 \u0111\u1ebfn 12 tu\u1ed5i: 9 \u0111\u1ebfn 12 gi\u1edd<\/p>\n

13 \u0111\u1ebfn 18 tu\u1ed5i: 8 \u0111\u1ebfn 10 gi\u1edd<\/p>\n

18 \u0111\u1ebfn 64 tu\u1ed5i: 7 \u0111\u1ebfn 9 gi\u1edd<\/p>\n

65 tu\u1ed5i tr\u1edf l\u00ean: 7 \u0111\u1ebfn 8 gi\u1edd<\/p>\n

Nhu c\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a m\u1ecdi ng\u01b0\u1eddi l\u00e0 kh\u00e1c nhau, ngay c\u1ea3 trong c\u00f9ng m\u1ed9t nh\u00f3m tu\u1ed5i.<\/p>\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u1ea7n ng\u1ee7 \u00edt nh\u1ea5t 9 gi\u1edd m\u1ed7i \u0111\u00eam \u0111\u1ec3 c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i t\u1ed1t, trong khi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c \u1edf c\u00f9ng \u0111\u1ed9 tu\u1ed5i c\u00f3 th\u1ec3 th\u1ea5y r\u1eb1ng ng\u1ee7 7 gi\u1edd l\u00e0 ph\u00f9 h\u1ee3p v\u1edbi h\u1ecd.<\/p>\n

C\u00e2u h\u1ecfi l\u1edbn nh\u1ea5t l\u00e0 b\u1ea1n c\u1ea3m th\u1ea5y th\u1ebf n\u00e0o khi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd khi \u0111\u00e1nh gi\u00e1 nhu c\u1ea7u ng\u1ee7 c\u1ee7a ch\u00ednh b\u1ea1n:<\/p>\n

B\u1ea1n c\u00f3 c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i sau 7 gi\u1edd ng\u1ee7 kh\u00f4ng, hay b\u1ea1n c\u1ea7n \u00edt nh\u1ea5t 8 ho\u1eb7c 9 gi\u1edd?<\/h4>\n

B\u1ea1n c\u00f3 bu\u1ed3n ng\u1ee7 ban ng\u00e0y kh\u00f4ng?<\/p>\n

B\u1ea1n c\u00f3 ph\u1ee5 thu\u1ed9c v\u00e0o caffeine \u0111\u1ec3 gi\u00fap b\u1ea1n ho\u1ea1t \u0111\u1ed9ng su\u1ed1t c\u1ea3 ng\u00e0y?<\/p>\n

N\u1ebfu b\u1ea1n ng\u1ee7 v\u1edbi ng\u01b0\u1eddi kh\u00e1c, h\u1ecd c\u00f3 nh\u1eadn th\u1ea5y b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 kh\u00f4ng?<\/p>\n

D\u1ea5u hi\u1ec7u b\u1ea1n ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c<\/p>\n

Thi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t \u0111i\u1ec1u c\u00f3 th\u1eadt \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng ng\u00e0y c\u00e0ng gia t\u0103ng. Ng\u1ee7 qu\u00e1 \u00edt c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nhi\u1ec1u h\u1ec7 th\u1ed1ng v\u00e0 ch\u1ee9c n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 ng\u1ee7 qu\u00e1 \u00edt do:<\/strong><\/h3>\n

m\u1ea5t ng\u1ee7<\/p>\n

kh\u00f3 th\u1edf khi ng\u1ee7<\/p>\n

\u0111au m\u00e3n t\u00ednh<\/p>\n

c\u00e1c \u0111i\u1ec1u ki\u1ec7n kh\u00e1c<\/p>\n

M\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u b\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng ng\u1ee7 \u0111\u1ee7 bao g\u1ed3m:<\/p>\n

b\u1ea1n bu\u1ed3n ng\u1ee7 trong ng\u00e0y<\/p>\n

b\u1ea1n d\u1ec5 c\u00e1u k\u1ec9nh h\u01a1n<\/p>\n

b\u1ea1n k\u00e9m n\u0103ng su\u1ea5t v\u00e0 t\u1eadp trung h\u01a1n<\/p>\n

s\u1ef1 th\u00e8m \u0103n c\u1ee7a b\u1ea1n \u0111\u00e3 t\u0103ng l\u00ean<\/p>\n

ph\u00e1n \u0111o\u00e1n v\u00e0 ra quy\u1ebft \u0111\u1ecbnh c\u1ee7a b\u1ea1n kh\u00f4ng ph\u1ea3i nh\u01b0 th\u01b0\u1eddng l\u1ec7<\/p>\n

da c\u1ee7a b\u1ea1n b\u1ecb \u1ea3nh h\u01b0\u1edfng (qu\u1ea7ng th\u00e2m m\u1eaft, da x\u1ec9n m\u00e0u, kh\u00f3e mi\u1ec7ng ch\u1ea3y x\u1ec7)<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7 n\u0103m 2020 cho th\u1ea5y t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 t\u0103ng g\u1ea5p \u0111\u00f4i t\u1ef7 l\u1ec7 m\u1eafc l\u1ed7i l\u01b0u tr\u1eef v\u00e0 t\u0103ng g\u1ea5p ba l\u1ea7n s\u1ed1 l\u1ea7n m\u1ea5t t\u1eadp trung.<\/p>\n

Gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n c\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi nhau, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 g\u00f3p ph\u1ea7n g\u00e2y ra tr\u1ea7m c\u1ea3m v\u00e0 lo l\u1eafng. Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a ch\u00fang ta.<\/p>\n

C\u00e1c giai \u0111o\u1ea1n c\u1ee7a gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec?<\/strong><\/h3>\n

Khi b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, n\u00e3o v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n tr\u1ea3i qua m\u1ed9t s\u1ed1 chu k\u1ef3 c\u1ee7a gi\u1ea5c ng\u1ee7. M\u1ed7i chu k\u1ef3 bao g\u1ed3m b\u1ed1n giai \u0111o\u1ea1n ri\u00eang bi\u1ec7t.<\/p>\n

Ba giai \u0111o\u1ea1n \u0111\u1ea7u ti\u00ean l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a gi\u1ea5c ng\u1ee7 chuy\u1ec3n \u0111\u1ed9ng m\u1eaft kh\u00f4ng nhanh (NREM).<\/p>\n

Giai \u0111o\u1ea1n cu\u1ed1i c\u00f9ng l\u00e0 gi\u1ea5c ng\u1ee7 chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh (REM).<\/p>\n

C\u00e1c giai \u0111o\u1ea1n NREM t\u1eebng \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i l\u00e0 giai \u0111o\u1ea1n 1, 2, 3, 4 v\u00e0 REM. B\u00e2y gi\u1edd n\u00f3 th\u01b0\u1eddng \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i theo c\u00e1ch n\u00e0y:<\/p>\n

N1 (tr\u01b0\u1edbc \u0111\u00e2y l\u00e0 giai \u0111o\u1ea1n 1): \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n \u0111\u1ea7u ti\u00ean c\u1ee7a gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0 giai \u0111o\u1ea1n t\u1eeb l\u00fac th\u1ee9c cho \u0111\u1ebfn l\u00fac ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n

N2 (tr\u01b0\u1edbc \u0111\u00e2y l\u00e0 giai \u0111o\u1ea1n 2): Gi\u1ea5c ng\u1ee7 b\u1eaft \u0111\u1ea7u \u1edf giai \u0111o\u1ea1n n\u00e0y khi b\u1ea1n kh\u00f4ng nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c xung quanh m\u00ecnh. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n gi\u1ea3m nh\u1eb9, nh\u1ecbp th\u1edf v\u00e0 nh\u1ecbp tim c\u1ee7a b\u1ea1n tr\u1edf n\u00ean \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

N3 (tr\u01b0\u1edbc \u0111\u00e2y l\u00e0 giai \u0111o\u1ea1n 3 v\u00e0 4): \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u v\u00e0 ph\u1ee5c h\u1ed3i nh\u1ea5t, trong \u0111\u00f3 th\u1edf ch\u1eadm l\u1ea1i, huy\u1ebft \u00e1p gi\u1ea3m, c\u01a1 b\u1eafp th\u01b0 gi\u00e3n, k\u00edch th\u00edch t\u1ed1 ti\u1ebft ra, qu\u00e1 tr\u00ecnh ch\u1eefa l\u00e0nh x\u1ea3y ra v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n tr\u1edf l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

REM:<\/h4>\n

\u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n cu\u1ed1i c\u00f9ng trong chu k\u1ef3 ng\u1ee7. N\u00f3 chi\u1ebfm kho\u1ea3ng 25 ph\u1ea7n tr\u0103m chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. \u0110\u00e2y l\u00e0 l\u00fac n\u00e3o c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh nh\u1ea5t v\u00e0 nh\u1eefng gi\u1ea5c m\u01a1 x\u1ea3y ra. Trong giai \u0111o\u1ea1n n\u00e0y, m\u1eaft b\u1ea1n di chuy\u1ec3n qua l\u1ea1i nhanh ch\u00f3ng d\u01b0\u1edbi m\u00ed m\u1eaft. Gi\u1ea5c ng\u1ee7 REM gi\u00fap t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t c\u1ee7a b\u1ea1n khi th\u1ee9c d\u1eady.<\/p>\n

Trung b\u00ecnh m\u1ea5t kho\u1ea3ng 90 ph\u00fat \u0111\u1ec3 tr\u1ea3i qua m\u1ed7i chu k\u1ef3. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh n\u0103m chu k\u1ef3 m\u1ed7i \u0111\u00eam, b\u1ea1n s\u1ebd ng\u1ee7 \u0111\u01b0\u1ee3c 7,5 gi\u1edd m\u1ed7i \u0111\u00eam. S\u00e1u chu k\u1ef3 \u0111\u1ea7y \u0111\u1ee7 l\u00e0 kho\u1ea3ng 9 gi\u1edd ng\u1ee7.<\/p>\n

L\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 b\u1ea1n mu\u1ed1n th\u1ee9c d\u1eady v\u00e0o cu\u1ed1i chu k\u1ef3 ng\u1ee7 thay v\u00ec \u1edf gi\u1eefa chu k\u1ef3. B\u1ea1n th\u01b0\u1eddng c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i v\u00e0 tr\u00e0n \u0111\u1ea7y sinh l\u1ef1c h\u01a1n n\u1ebfu th\u1ee9c d\u1eady v\u00e0o cu\u1ed1i chu k\u1ef3 ng\u1ee7.<\/p>\n

T\u1ea1i sao gi\u1ea5c ng\u1ee7 l\u1ea1i quan tr\u1ecdng?<\/strong><\/h3>\n

Gi\u1ea5c ng\u1ee7 r\u1ea5t quan tr\u1ecdng v\u00ec nhi\u1ec1u l\u00fd do. M\u1ed9t \u0111\u00eam ngon gi\u1ea5c:<\/p>\n

\u0111i\u1ec1u ch\u1ec9nh vi\u1ec7c gi\u1ea3i ph\u00f3ng c\u00e1c hormone ki\u1ec3m so\u00e1t s\u1ef1 th\u00e8m \u0103n, s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t, t\u0103ng tr\u01b0\u1edfng v\u00e0 ch\u1eefa b\u1ec7nh c\u1ee7a b\u1ea1n<\/p>\n

t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng n\u00e3o, kh\u1ea3 n\u0103ng t\u1eadp trung, t\u1eadp trung v\u00e0 n\u0103ng su\u1ea5t<\/p>\n

gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5<\/p>\n

gi\u00fap qu\u1ea3n l\u00fd c\u00e2n n\u1eb7ng<\/p>\n

duy tr\u00ec h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch c\u1ee7a b\u1ea1n<\/p>\n

gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe m\u00e3n t\u00ednh, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 huy\u1ebft \u00e1p cao<\/p>\n

c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t th\u1ec3 thao, th\u1eddi gian ph\u1ea3n \u1ee9ng v\u00e0 t\u1ed1c \u0111\u1ed9<\/p>\n

c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 tr\u1ea7m c\u1ea3m c\u1ee7a b\u1ea1n<\/p>\n

M\u1eb9o \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n<\/strong><\/h3>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n, h\u00e3y xem x\u00e9t nh\u1eefng l\u1eddi khuy\u00ean sau \u0111\u00e2y.<\/p>\n

Trong ng\u00e0y<\/strong><\/h4>\n

T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, nh\u01b0ng c\u1ed1 g\u1eafng l\u00ean l\u1ecbch t\u1eadp luy\u1ec7n \u00edt nh\u1ea5t v\u00e0i gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7. T\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n.<\/p>\n

T\u0103ng c\u01b0\u1eddng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi ho\u1eb7c \u0111\u00e8n s\u00e1ng v\u00e0o ban ng\u00e0y. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chu k\u1ef3 ng\u1ee7 – th\u1ee9c c\u1ee7a b\u1ea1n.<\/p>\n

C\u1ed1 g\u1eafng kh\u00f4ng ng\u1ee7 tr\u01b0a d\u00e0i, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o cu\u1ed1i bu\u1ed5i chi\u1ec1u.<\/p>\n

C\u1ed1 g\u1eafng th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y.<\/p>\n

Tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/strong><\/h4>\n

H\u1ea1n ch\u1ebf r\u01b0\u1ee3u, caffein v\u00e0 nicotine v\u00e0o bu\u1ed5i t\u1ed1i. Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n ho\u1eb7c khi\u1ebfn b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n

T\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u00c1nh s\u00e1ng t\u1eeb c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 k\u00edch th\u00edch n\u00e3o c\u1ee7a b\u1ea1n v\u00e0 khi\u1ebfn b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n

T\u1eadp th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng.<\/p>\n

T\u1eaft \u0111\u00e8n ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 gi\u00fap n\u00e3o c\u1ee7a b\u1ea1n hi\u1ec3u r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7.<\/p>\n

T\u1eaft m\u00e1y \u0111i\u1ec1u nhi\u1ec7t trong ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n. 65 \u00b0 F (18,3 \u00b0 C) l\u00e0 nhi\u1ec7t \u0111\u1ed9 ng\u1ee7 l\u00fd t\u01b0\u1edfng.<\/p>\n

Tr\u00ean gi\u01b0\u1eddng<\/strong><\/h4>\n

Tr\u00e1nh nh\u00ecn v\u00e0o c\u00e1c m\u00e0n h\u00ecnh nh\u01b0 TV, m\u00e1y t\u00ednh x\u00e1ch tay ho\u1eb7c \u0111i\u1ec7n tho\u1ea1i khi b\u1ea1n \u0111\u00e3 \u0111i ng\u1ee7.<\/p>\n

\u0110\u1ecdc s\u00e1ch ho\u1eb7c nghe ti\u1ebfng \u1ed3n tr\u1eafng \u0111\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n khi l\u00ean gi\u01b0\u1eddng.<\/p>\n

Nh\u1eafm m\u1eaft, th\u01b0 gi\u00e3n c\u01a1 v\u00e0 t\u1eadp trung v\u00e0o nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh.<\/p>\n

N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, h\u00e3y ra kh\u1ecfi gi\u01b0\u1eddng v\u00e0 chuy\u1ec3n sang ph\u00f2ng kh\u00e1c. \u0110\u1ecdc m\u1ed9t cu\u1ed1n s\u00e1ch ho\u1eb7c nghe nh\u1ea1c cho \u0111\u1ebfn khi b\u1ea1n b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, sau \u0111\u00f3 quay tr\u1edf l\u1ea1i gi\u01b0\u1eddng.<\/p>\n

\u0110i\u1ec3m m\u1ea5u ch\u1ed1t<\/strong><\/h4>\n

N\u1ebfu b\u1ea1n \u0111\u1eb7t m\u1ee5c ti\u00eau ng\u1ee7 t\u1eeb 7 \u0111\u1ebfn 9 gi\u1edd m\u1ed7i \u0111\u00eam, m\u00e1y t\u00ednh gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh th\u1eddi gian \u0111i ng\u1ee7 d\u1ef1a tr\u00ean th\u1eddi gian th\u1ee9c d\u1eady c\u1ee7a b\u1ea1n.<\/p>\n

T\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean th\u1ee9c d\u1eady v\u00e0o cu\u1ed1i chu k\u1ef3 ng\u1ee7, \u0111\u00f3 l\u00e0 l\u00fac b\u1ea1n c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i nh\u1ea5t.<\/p>\n

M\u1ed9t gi\u1ea5c ng\u1ee7 ngon l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t. N\u1ebfu b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, h\u00e3y c\u00e2n nh\u1eafc n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 c\u1ee7a b\u1ea1n. H\u1ecd c\u00f3 th\u1ec3 gi\u00fap x\u00e1c \u0111\u1ecbnh xem c\u00f3 nguy\u00ean nh\u00e2n c\u01a1 b\u1ea3n hay kh\u00f4ng.<\/p>\n

Ngu\u1ed3n: Healthline.com – How to Calculate When You Should Go to Sleep<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamintot\/28.10.2021 C\u00e1ch t\u00ednh th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 h\u1ee3p l\u00fd v\u1edbi c\u01a1 th\u1ec3 b\u1ea1n B\u1ea1n \u0111\u00e3 ng\u1ee7 bao nhi\u00eau \u0111\u00eam qua? C\u00f2n \u0111\u00eam h\u00f4m tr\u01b0\u1edbc th\u00ec sao? B\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n ng\u1ee7 bao nhi\u00eau? Theo d\u00f5i l\u1ecbch tr\u00ecnh gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u, nh\u01b0ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c r\u1ea5t […]\n","protected":false},"author":45,"featured_media":2877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[40,41,2],"tags":[],"_links":{"self":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2876"}],"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=2876"}],"version-history":[{"count":1,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2876\/revisions"}],"predecessor-version":[{"id":2878,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2876\/revisions\/2878"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/media\/2877"}],"wp:attachment":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2876"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}