{"id":33606,"date":"2025-01-08T08:00:16","date_gmt":"2025-01-08T01:00:16","guid":{"rendered":"https:\/\/sieuthiyte.com.vn\/blog\/?p=33606"},"modified":"2025-01-08T11:17:38","modified_gmt":"2025-01-08T04:17:38","slug":"buon-ngu-nhung-khong-ngu-duoc","status":"publish","type":"post","link":"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc","title":{"rendered":"T\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0 c\u00e1ch ng\u1ee7 ngon"},"content":{"rendered":"<p style=\"text-align: justify;\"><em><strong>T\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i s\u1ebd khi\u1ebfn b\u1ea1n b\u1ecb thi\u1ebfu ng\u1ee7 tr\u1ea7m tr\u1ecdng c\u00f9ng v\u1edbi tr\u1ea1ng th\u00e1i l\u00fac n\u00e0o c\u0169ng m\u1ec7t m\u1ecfi v\u00e0 c\u0103ng th\u1eb3ng. V\u1eady bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 do nguy\u00ean nh\u00e2n g\u00ec v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c ra sao? T\u00ecm hi\u1ec3u ngay trong b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi b\u1ea1n nh\u00e9!<\/strong><\/em><\/p>\n<div id=\"attachment_33607\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33607\" decoding=\"async\" loading=\"lazy\" class=\"wp-image-33607 size-full\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc.jpg\" alt=\"Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 do \u0111\u00e2u? \" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33607\" class=\"wp-caption-text\">Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 do \u0111\u00e2u?<\/p><\/div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Nguyen_nhan_gay_buon_ngu_nhung_khong_ngu_duoc\" >Nguy\u00ean nh\u00e2n g\u00e2y bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Su_dung_cac_thiet_bi_dien_tu\" >S\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Tieu_thu_caffein\" >Ti\u00eau th\u1ee5 caffein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Cang_thang_va_lo_lang\" >C\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Roi_loan_giac_ngu\" >R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Tram_cam\" >Tr\u1ea7m c\u1ea3m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Hoi_chung_giac_ngu_den_tre_DSPS\" >H\u1ed9i ch\u1ee9ng gi\u1ea5c ng\u1ee7 \u0111\u1ebfn tr\u1ec5 (DSPS)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Mat_can_bang_noi_tiet_to\" >M\u1ea5t c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Ngu_trua_qua_lau\" >Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Buon_ngu_nhung_khong_ngu_duoc_phai_lam_sao\" >Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c ph\u1ea3i l\u00e0m sao?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Dung_co_gang_ngu_ngay_lap_tuc\" >\u0110\u1eebng c\u1ed1 g\u1eafng ng\u1ee7 ngay l\u1eadp t\u1ee9c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Thuc_hanh_ky_thuat_thu_gian\" >Th\u1ef1c h\u00e0nh k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Tat_cac_thiet_bi_dien_tu\" >T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Chu_y_den_bua_an_chieu\" >Ch\u00fa \u00fd \u0111\u1ebfn b\u1eefa \u0103n chi\u1ec1u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Tao_thoi_quen_di_ngu_nhat_quan\" >T\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 nh\u1ea5t qu\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Van_dong_nhe_truoc_khi_ngu\" >V\u1eadn \u0111\u1ed9ng nh\u1eb9 tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Tap_yoga_hoac_thien\" >T\u1eadp yoga ho\u1eb7c thi\u1ec1n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\/#Anh_huong_cua_tinh_trang_buon_ngu_nhung_khong_ngu_duoc\" >\u1ea2nh h\u01b0\u1edfng c\u1ee7a t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Nguyen_nhan_gay_buon_ngu_nhung_khong_ngu_duoc\"><\/span>Nguy\u00ean nh\u00e2n g\u00e2y bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i, g\u00e2y \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. Nguy\u00ean nh\u00e2n c\u1ee7a hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y bao g\u1ed3m nhi\u1ec1u l\u00fd do v\u00e0 m\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 nh\u1eefng t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe kh\u00e1c nhau. B\u1ea1n h\u00e3y xem c\u00e1c nguy\u00ean nh\u00e2n d\u01b0\u1edbi \u0111\u00e2y \u0111\u00e3 c\u00f3 nh\u1eefng tri\u1ec7u ch\u1ee9ng n\u00e0o. Hi\u1ec3u r\u00f5 nguy\u00ean nh\u00e2n s\u1ebd gi\u00fap t\u00ecm \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00e1p ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.\u00a0<\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Su_dung_cac_thiet_bi_dien_tu\"><\/span>S\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Nh\u1ecbp sinh h\u1ecdc\u00a0b\u00ean trong th\u01b0\u1eddng b\u1ecb chi ph\u1ed1i b\u1edfi c\u00e1c t\u00edn hi\u1ec7u \u00e1nh s\u00e1ng v\u00e0 b\u00f3ng t\u1ed1i.\u00a0S\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 s\u1ebd l\u00e0m gi\u00e1n \u0111o\u1ea1n nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean n\u00e0y. M\u00e0n h\u00ecnh v\u00e0 thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ph\u00e1t ra\u00a0\u00e1nh s\u00e1ng xanh, ng\u0103n ch\u1eb7n vi\u1ec7c s\u1ea3n xu\u1ea5t melatonin (hormone ng\u1ee7).\u00a0\u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111\u00e1nh l\u1eeba b\u1ed9 n\u00e3o ngh\u0129 r\u1eb1ng n\u00f3 n\u00ean t\u1ec9nh t\u00e1o m\u1eb7c d\u00f9 b\u1ea1n \u0111ang c\u1ea3m th\u1ea5y r\u1ea5t bu\u1ed3n ng\u1ee7.<\/span><\/p>\n<div id=\"attachment_33610\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33610\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33610\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-ma-khong-ngu-duoc-la-benh-gi-1.jpg\" alt=\"\u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed s\u1ebd khi\u1ebfn b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 kh\u00f3 ng\u1ee7 h\u01a1n\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-ma-khong-ngu-duoc-la-benh-gi-1.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-ma-khong-ngu-duoc-la-benh-gi-1-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33610\" class=\"wp-caption-text\">\u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed s\u1ebd khi\u1ebfn b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 kh\u00f3 ng\u1ee7 h\u01a1n<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tieu_thu_caffein\"><\/span>Ti\u00eau th\u1ee5 caffein<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Th\u00f3i quen d\u00f9ng nhi\u1ec1u caffeine trong ng\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t ng\u1ee7 v\u00e0o ban \u0111\u00eam.\u00a0Caffeine c\u00f3 th\u1ec3 k\u00e9o d\u00e0i th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, gi\u1ea3m t\u1ed5ng th\u1eddi gian ng\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c\u00a0ng\u1ee7.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">U\u1ed1ng b\u1ea5t k\u1ef3 lo\u1ea1i \u0111\u1ed3 u\u1ed1ng n\u00e0o c\u00f3 ch\u1ee9a caffein v\u00e0o sau b\u1eefa tr\u01b0a s\u1ebd l\u00e0m cho 1\/4 l\u01b0\u1ee3ng caffeine \u0111\u00f3 gi\u1eef l\u1ea1i trong c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi \u0111i ng\u1ee7, n\u00ean d\u00f9 b\u1ea1n c\u00f3 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u01b0ng v\u1eabn s\u1ebd kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Cang_thang_va_lo_lang\"><\/span>C\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Khi c\u0103ng th\u1eb3ng, c\u01a1 th\u1ec3 s\u1ea3n sinh ra l\u01b0\u1ee3ng hormone g\u00e2y c\u0103ng th\u1eb3ng (cortisol) cao h\u01a1n.\u00a0Hormone c\u0103ng th\u1eb3ng n\u00e0y c\u00f3 th\u1ec3\u00a0c\u1ea3n tr\u1edf s\u1ef1 th\u01b0 gi\u00e3n\u00a0v\u00e0 b\u00ecnh t\u0129nh c\u1ee7a b\u1ea1n. T\u00e2m tr\u00ed h\u1ed7n lo\u1ea1n v\u00e0 nh\u1eefng suy ngh\u0129 lo l\u1eafng l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u khi\u1ebfn b\u1ea1n <a href=\"https:\/\/sieuthiyte.com.vn\/blog\/buon-ngu-nhung-khong-ngu-duoc\"><span style=\"color: #0000ff;\"><strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong><\/span><\/a>.\u00a0C\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng c\u0169ng d\u1ec5 khi\u1ebfn b\u1ea1n th\u1ee9c d\u1eady v\u00e0o gi\u1eefa \u0111\u00eam v\u00e0 kh\u00f3 ng\u1ee7 l\u1ea1i.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u0110\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n m\u1eafc ch\u1ee9ng r\u1ed1i lo\u1ea1n lo \u00e2u, trong \u0111\u1ea7u b\u1ea1n s\u1ebd t\u1ef1 \u0111\u1ed9ng xu\u1ea5t hi\u1ec7n h\u00e0ng lo\u1ea1t suy ngh\u0129 kh\u00f4ng th\u1ec3 d\u1eebng l\u1ea1i ho\u1eb7c ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c. \u0110i\u1ec1u n\u00e0y l\u00e0m cho b\u1ea1n g\u1eb7p kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Roi_loan_giac_ngu\"><\/span>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong>. M\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 bao g\u1ed3m: kh\u00f3 ng\u1ee7 v\u00e0o \u0111\u1ea7u \u0111\u00eam,\u00a0th\u1ee9c d\u1eady v\u00e0o n\u1eeda \u0111\u00eam\u00a0v\u00e0 kh\u00f3 ng\u1ee7 l\u1ea1i; h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean l\u00e0 c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu \u1edf ch\u00e2n, kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c v\u00e0 li\u00ean t\u1ee5c di chuy\u1ec3n ch\u00e2n; ng\u01b0ng th\u1edf khi ng\u1ee7 khi\u1ebfn \u0111\u01b0\u1eddng th\u1edf \u0111\u00f3ng l\u1ea1i trong \u0111\u00eam v\u00e0 c\u01a1 th\u1ec3 \u0111\u00e1nh th\u1ee9c b\u1ea1n d\u1eady \u0111\u1ec3 b\u1eaft \u0111\u1ea7u th\u1edf.\u00a0<\/span><\/p>\n<div id=\"attachment_33609\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33609\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33609\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-phai-lam-sao.jpg\" alt=\"Ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean th\u01b0\u1eddng bu\u1ed3n ng\u1ee7 nh\u01b0ng nh\u1eafm m\u1eaft l\u1ea1i kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-phai-lam-sao.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-phai-lam-sao-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33609\" class=\"wp-caption-text\">Ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean th\u01b0\u1eddng bu\u1ed3n ng\u1ee7 nh\u01b0ng nh\u1eafm m\u1eaft l\u1ea1i kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tram_cam\"><\/span>Tr\u1ea7m c\u1ea3m<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 b\u1ecb g\u00ec<\/strong>? M\u1ea5t ng\u1ee7 v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c v\u1ec1 gi\u1ea5c ng\u1ee7 l\u00e0 tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn c\u1ee7a b\u1ec7nh tr\u1ea7m c\u1ea3m. N\u1ebfu b\u1ea1n m\u1ec7t m\u1ecfi, <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong> b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb tr\u1ea7m c\u1ea3m. Nghi\u00ean c\u1ee9u cho th\u1ea5y kho\u1ea3ng 90% ng\u01b0\u1eddi tr\u1ea7m c\u1ea3m th\u01b0\u1eddng x\u1ea3y ra t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Tr\u1ea7m c\u1ea3m l\u00e0 m\u1ed9t r\u1ed1i lo\u1ea1n s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n nghi\u00eam tr\u1ecdng.\u00a0N\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c bi\u1ebfn ch\u1ee9ng nh\u01b0 \u0111au \u0111\u1edbn v\u1ec1 th\u1ec3 x\u00e1c v\u00e0 l\u1ea1m d\u1ee5ng ch\u1ea5t g\u00e2y nghi\u1ec7n.<\/span><\/p>\n<div id=\"attachment_33608\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33608\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33608\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-nham-mat-lai-khong-ngu-duoc.jpg\" alt=\"Bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 b\u1ec7nh g\u00ec? M\u1ea5t ng\u1ee7 l\u00e0 tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn c\u1ee7a\u00a0b\u1ec7nh tr\u1ea7m c\u1ea3m\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-nham-mat-lai-khong-ngu-duoc.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-nham-mat-lai-khong-ngu-duoc-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33608\" class=\"wp-caption-text\">Bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 b\u1ec7nh g\u00ec? M\u1ea5t ng\u1ee7 l\u00e0 tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn c\u1ee7a\u00a0b\u1ec7nh tr\u1ea7m c\u1ea3m<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Hoi_chung_giac_ngu_den_tre_DSPS\"><\/span>H\u1ed9i ch\u1ee9ng gi\u1ea5c ng\u1ee7 \u0111\u1ebfn tr\u1ec5 (DSPS)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">H\u1ed9i ch\u1ee9ng gi\u1ea5c ng\u1ee7 \u0111\u1ebfn tr\u1ec5 hay c\u00f2n g\u1ecdi l\u00e0 DSPS, l\u00e0 m\u1ed9t d\u1ea1ng r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc. Ng\u01b0\u1eddi m\u1eafc b\u1ec7nh n\u00e0y s\u1ebd g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng bu\u1ed3n ng\u1ee7 nh\u01b0ng nh\u1eafm m\u1eaft l\u1ea1i kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c, hay ng\u1ee7 g\u1eadt v\u00e0 g\u1eb7p kh\u00f3 kh\u0103n khi ng\u1ee7. B\u1ec7nh nh\u00e2n DSPS c\u00f3 xu h\u01b0\u1edbng \u0111i ng\u1ee7 r\u1ea5t mu\u1ed9n.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Mat_can_bang_noi_tiet_to\"><\/span>M\u1ea5t c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Vi\u1ec7c thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1 \u1edf ph\u1ee5 n\u1eef c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t l\u00fd do khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi v\u00e0 <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong>. S\u1ef1 dao \u0111\u1ed9ng n\u1ed9i ti\u1ebft t\u1ed1 x\u1ea3y ra ngay tr\u01b0\u1edbc k\u1ef3 kinh nguy\u1ec7t c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m gi\u1ea5c ng\u1ee7, gi\u1ea3m s\u1ea3n xu\u1ea5t melatonin (lo\u1ea1i hormone gi\u1ea5c ng\u1ee7) d\u1eabn \u0111\u1ebfn thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng, g\u00e2y \u0111au b\u1ee5ng kinh v\u00e0 \u0111au n\u1eeda \u0111\u1ea7u, \u0111\u1ed3ng th\u1eddi l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3. T\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u n\u00e0y \u0111\u1ec1u g\u00e2y kh\u00f3 kh\u0103n khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">C\u00e1c tri\u1ec7u ch\u1ee9ng ti\u1ec1n m\u00e3n kinh c\u0169ng l\u00e0 l\u00fd do khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u01b0ng kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c. Khi b\u1ea1n b\u01b0\u1edbc v\u00e0o th\u1eddi k\u1ef3 ti\u1ec1n m\u00e3n kinh, n\u1ed3ng \u0111\u1ed9 estrogen v\u00e0 progesterone \u2013 nh\u1eefng hormone li\u00ean quan \u0111\u1ebfn chu k\u1ef3 ng\u1ee7 b\u1eaft \u0111\u1ea7u gi\u1ea3m v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. Nh\u1eefng bi\u1ebfn \u0111\u1ed9ng n\u1ed9i ti\u1ebft t\u1ed1 ti\u1ec1n m\u00e3n kinh c\u0169ng d\u1eabn \u0111\u1ebfn \u0111\u1ed5 m\u1ed3 h\u00f4i ban \u0111\u00eam v\u00e0 gia t\u0103ng lo l\u1eafng, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 ngay c\u1ea3 khi b\u1ea1n m\u1ec7t m\u1ecfi.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Ngu_trua_qua_lau\"><\/span>Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u ho\u1eb7c qu\u00e1 mu\u1ed9n trong ng\u00e0y c\u0169ng c\u00f3 th\u1ec3 l\u00e0 l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0o ban \u0111\u00eam m\u1eb7c d\u00f9 c\u01a1 th\u1ec3 \u0111\u00e3 b\u00e1o \u0111\u1ed9ng m\u1ec7t m\u1ecfi v\u00e0 bu\u1ed3n ng\u1ee7.\u00a0Ng\u1ee7 tr\u1ec5 v\u00e0o ban \u0111\u00eam c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 v\u00e0 khi\u1ebfn b\u1ea1n mu\u1ed1n ng\u1ee7 tr\u01b0a nhi\u1ec1u h\u01a1n v\u00e0o ng\u00e0y h\u00f4m sau.<\/span><\/p>\n<div id=\"attachment_33611\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33611\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33611\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-21.jpg\" alt=\"Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u l\u00e0 l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0o ban \u0111\u00eam\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-21.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-21-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33611\" class=\"wp-caption-text\">Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u l\u00e0 l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0o ban \u0111\u00eam<\/p><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Buon_ngu_nhung_khong_ngu_duoc_phai_lam_sao\"><\/span>Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c ph\u1ea3i l\u00e0m sao?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n \u0111ang c\u1ea3m th\u1ea5y m\u00ecnh qu\u00e1 m\u1ec7t m\u1ecfi v\u00e0 <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong> v\u00e0o ban \u0111\u00eam, th\u00ec b\u1ea1n n\u00ean t\u1eadp trung x\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 th\u1eed \u00e1p d\u1ee5ng m\u1ed9t m\u1eb9o sau \u0111\u00e2y:<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Dung_co_gang_ngu_ngay_lap_tuc\"><\/span>\u0110\u1eebng c\u1ed1 g\u1eafng ng\u1ee7 ngay l\u1eadp t\u1ee9c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">C\u00f3 m\u1ed9t th\u1ef1c t\u1ebf l\u00e0 n\u1ebfu b\u1ea1n c\u00e0ng c\u1ed1 g\u1eafng ng\u1ee7 th\u00ec b\u1ea1n c\u00e0ng kh\u00f3 ng\u1ee7 h\u01a1n. \u0110\u1ec3 kh\u1eafc ph\u1ee5c <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong>, h\u00e3y th\u01b0 gi\u00e3n v\u1edbi \u00e2m nh\u1ea1c, c\u1ed1 g\u1eafng \u0111\u1eebng lo l\u1eafng v\u00e0 suy ngh\u0129 qu\u00e1 nhi\u1ec1u, h\u00e3y \u0111\u1ec3 c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n ho\u00e0n to\u00e0n \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean h\u01a1n.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Thuc_hanh_ky_thuat_thu_gian\"><\/span>Th\u1ef1c h\u00e0nh k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng h\u00e0ng ng\u00e0y l\u00e0 \u0111i\u1ec1u c\u01a1 b\u1ea3n \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.\u00a0N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 t\u1eadp h\u00edt th\u1edf s\u00e2u, yoga, thi\u1ec1n ch\u00e1nh ni\u1ec7m ho\u1eb7c l\u00e0m nh\u1eefng \u0111i\u1ec1u b\u1ea1n th\u00edch nh\u01b0 \u0111\u1ecdc s\u00e1ch, \u0111i d\u1ea1o, nghe nh\u1ea1c, n\u1ea5u \u0103n,\u2026<\/span><\/p>\n<div id=\"attachment_33613\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33613\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33613\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-41.jpg\" alt=\"T\u1eadp yoga v\u00e0 thi\u1ec1n ch\u00e1nh ni\u1ec7m s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon h\u01a1n\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-41.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-41-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33613\" class=\"wp-caption-text\">T\u1eadp yoga v\u00e0 thi\u1ec1n ch\u00e1nh ni\u1ec7m s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon h\u01a1n<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tat_cac_thiet_bi_dien_tu\"><\/span>T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh\u00a0tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn kh\u1ea3 n\u0103ng bu\u1ed3n ng\u1ee7 c\u1ee7a b\u1ea1n, l\u00e0m cho b\u1ea1n th\u1ea5y <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong>. H\u00e3y th\u1eed t\u00ecm nh\u1eefng c\u00e1ch th\u01b0 gi\u00e3n kh\u00f4ng c\u1ea7n s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch,\u2026<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Chu_y_den_bua_an_chieu\"><\/span>Ch\u00fa \u00fd \u0111\u1ebfn b\u1eefa \u0103n chi\u1ec1u<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u1ed1t nh\u1ea5t n\u00ean tr\u00e1nh nh\u1eefng b\u1eefa \u0103n qu\u00e1 nhi\u1ec1u v\u00e0 g\u1ea7n gi\u1edd \u0111i ng\u1ee7, c\u0169ng nh\u01b0 \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a caffeine ho\u1eb7c r\u01b0\u1ee3u.\u00a0Th\u1ef1c ph\u1ea9m g\u00e2y \u1ee3 chua nh\u01b0 th\u1ee9c \u0103n cay, \u0111\u1ed3 chi\u00ean r\u00e1n, cam, qu\u00fdt,\u2026 c\u0169ng c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 h\u01a1n. \u0110\u1ed3ng th\u1eddi ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u ch\u1ea5t l\u1ecfng c\u00f3 th\u1ec3 g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u1ec1 \u0111\u00eam.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tao_thoi_quen_di_ngu_nhat_quan\"><\/span>T\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 nh\u1ea5t qu\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Tu\u00e2n th\u1ee7 l\u1ecbch tr\u00ecnh ng\u1ee7 nh\u1ea5t qu\u00e1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i chu k\u1ef3 ng\u1ee7 &#8211; th\u1ee9c, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n v\u00e0o ban \u0111\u00eam. C\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/span><\/p>\n<div id=\"attachment_33614\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33614\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33614\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-5.jpg\" alt=\"T\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 nh\u1ea5t qu\u00e1n s\u1ebd gi\u00fap b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 d\u1ec5 h\u01a1n\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-5.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-5-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33614\" class=\"wp-caption-text\">T\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 nh\u1ea5t qu\u00e1n s\u1ebd gi\u00fap b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 d\u1ec5 h\u01a1n<\/p><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Van_dong_nhe_truoc_khi_ngu\"><\/span><strong>V\u1eadn \u0111\u1ed9ng nh\u1eb9 tr\u01b0\u1edbc khi ng\u1ee7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0110i d\u1ea1o sau b\u1eefa t\u1ed1i \u0111\u1ec3 \u0111\u00f3n ho\u00e0ng h\u00f4n, t\u1eafm l\u00e2u ho\u1eb7c th\u01b0\u1edfng th\u1ee9c m\u1ed9t t\u00e1ch tr\u00e0 th\u1ea3o m\u1ed9c kh\u00f4ng ch\u1ee9a caffeine h\u00e0ng \u0111\u00eam s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tap_yoga_hoac_thien\"><\/span><strong>T\u1eadp yoga ho\u1eb7c thi\u1ec1n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Nh\u1eafm m\u1eaft, th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, nh\u1eadn th\u1ee9c \u0111\u01a1n gi\u1ea3n ho\u1eb7c t\u1eadp trung cao \u0111\u1ed9 v\u00e0o h\u01a1i th\u1edf trong n\u0103m ph\u00fat.\u00a0\u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 gi\u00fap\u00a0b\u1ea1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 tho\u1ea3i m\u00e1i h\u01a1n.\u00a0\u00a0<\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Anh_huong_cua_tinh_trang_buon_ngu_nhung_khong_ngu_duoc\"><\/span>\u1ea2nh h\u01b0\u1edfng c\u1ee7a t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">N\u1ebfu t\u00ecnh tr\u1ea1ng <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong> k\u00e9o d\u00e0i, b\u1ea1n s\u1ebd d\u1ec5 m\u1eafc m\u1ed9t s\u1ed1 b\u1ec7nh m\u1ea1n t\u00ednh sau \u0111\u00e2y:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>B\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng:<\/strong> Ng\u1ee7 kh\u00f4ng ngon, kh\u00f4ng \u0111\u1ee7 gi\u1ea5c, m\u1ec7t m\u1ecfi s\u1ebd l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc ti\u1ec3u \u0111\u01b0\u1eddng tu\u00fdp 2.\u00a0<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>B\u1ec7nh tim m\u1ea1ch:<\/strong> Ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, th\u01b0\u1eddng xuy\u00ean <strong>bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong> d\u1ec5 b\u1ecb t\u0103ng huy\u1ebft \u00e1p, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea1ch v\u00e0nh v\u00e0 r\u1ed1i lo\u1ea1n nh\u1ecbp tim, \u0111\u1ed9t qu\u1ef5.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Tr\u1ea7m c\u1ea3m:<\/strong> Gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ee9ng tr\u1ea7m c\u1ea3m c\u00f3 m\u1ed1i li\u00ean h\u1ec7 v\u1edbi nhau. Ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m th\u01b0\u1eddng g\u1eb7p ch\u1ee9ng kh\u00f3 ng\u1ee7. Ng\u01b0\u1ee3c l\u1ea1i, ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 m\u1eafc c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ec7nh tr\u1ea7m c\u1ea3m.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Gi\u1ea3m t\u1eadp trung, n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c:<\/strong> <strong>Bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/strong> k\u00e9o d\u00e0i d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, c\u01a1 th\u1ec3 u\u1ec3 o\u1ea3i. T\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u n\u00e0y s\u1ebd l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 hi\u1ec7u qu\u1ea3 trong c\u00f4ng vi\u1ec7c.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33612\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33612\" decoding=\"async\" loading=\"lazy\" class=\"wp-image-33612 size-full\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-31.jpg\" alt=\"T\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-31.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/10\/buon-ngu-nhung-khong-ngu-duoc-31-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33612\" class=\"wp-caption-text\">T\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim<\/p><\/div>\n<p style=\"text-align: justify;\"><em><span style=\"font-weight: 400;\">Ngo\u00e0i nh\u1eefng c\u00e1ch n\u00eau tr\u00ean, b\u1ea1n h\u00e3y th\u1eed s\u1eed d\u1ee5ng <strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/bon-massage-chan\">b\u1ed3n massage ng\u00e2m ch\u00e2n<\/a><\/span><\/strong> \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7. Li\u1ec7u ph\u00e1p ng\u00e2m ch\u00e2n \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0 t\u0103ng c\u01b0\u1eddng \u0111\u1ec1 kh\u00e1ng, gi\u1ea3m nh\u1ee9c m\u1ecfi \u1edf ch\u00e2n, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed v\u00e0 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 ngon h\u01a1n. B\u1ed3n massage ng\u00e2m ch\u00e2n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c v\u1edbi c\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3.<\/span><\/em><\/p>\n\n<table id=\"tablepress-40\" class=\"tablepress tablepress-id-40 tablepress-responsive tablepress-responsive-stack-phone\">\n<tbody class=\"row-hover\">\n<tr class=\"row-1 odd\">\n\t<td class=\"column-1\"><img src=\"https:\/\/sieuthiyte.com.vn\/data\/product\/202203\/bon-ngam-chan-massage-gap-gon-cao-cap-kasj-k1-av41646991200.nv.jpg\" alt=\"\" width=\"240\" height=\"240\" \/><br \/>\n<\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">B\u1ed3n ng\u00e2m ch\u00e2n massage g\u1ea5p g\u1ecdn cao c\u1ea5p KASJ K1<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o: 3.400.000\u0111<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/bon-ngam-chan-massage-gap-gon-cao-cap-kasj-k1-1267.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-40 from cache -->\n\n<table id=\"tablepress-39\" class=\"tablepress tablepress-id-39 tablepress-responsive tablepress-responsive-stack-phone\">\n<tbody class=\"row-hover\">\n<tr class=\"row-1 odd\">\n\t<td class=\"column-1\"><img src=\"https:\/\/sieuthiyte.com.vn\/data\/images\/San-Pham\/bon-ngam-va-massage-chan-thong-minh-germany-kasj-1612-ndbs7-min.jpg\" alt=\"\" width=\"240\" height=\"240\" \/><br \/>\n<\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">B\u1ed3n ng\u00e2m ch\u00e2n massage Germany KASJ 1612<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o: 2.780.000\u0111 + Qu\u00e0 T\u1eb7ng<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/bon-ngam-va-massage-chan-thong-minh-germany-kasj-1612-1236.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-39 from cache -->\n<p style=\"text-align: justify;\"><em><strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/\">Si\u00eau Th\u1ecb Y T\u1ebf<\/a><\/span> <\/strong>mong r\u1eb1ng qua b\u00e0i vi\u1ebft tr\u00ean, b\u1ea1n \u0111\u00e3 bi\u1ebft \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n g\u00e2y<strong> bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c <\/strong>v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c hi\u1ec7u qu\u1ea3. Ch\u00fac b\u1ea1n v\u00e0 gia \u0111\u00ecnh lu\u00f4n kh\u1ecfe m\u1ea1nh v\u00e0 c\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 quan t\u00e2m \u0111\u00f3n \u0111\u1ecdc b\u00e0i vi\u1ebft!<\/em><\/p>\n<blockquote>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<\/blockquote>\n<blockquote><p><strong><em>B\u1eadt m\u00ed 9 <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/meo-chua-mat-ngu-dan-gian\">m\u1eb9o ch\u1eefa m\u1ea5t ng\u1ee7 d\u00e2n gian<\/a><\/span> hi\u1ec7u qu\u1ea3 cao<\/em><\/strong><\/p><\/blockquote>\n<blockquote><p><strong><em><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/nen-uong-gi-de-co-giac-ngu-ngon\">M\u1ea5t ng\u1ee7 u\u1ed1ng g\u00ec?<\/a><\/span> 14 Th\u1ee9c u\u1ed1ng gi\u00fap d\u1ec5 ng\u1ee7 v\u00e0 ng\u1ee7 ngon h\u01a1n<\/em><\/strong><\/p><\/blockquote>\n<blockquote><p><strong><em>G\u1ee3i \u00fd 5 <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/cach-pha-tim-sen-tri-mat-ngu\">c\u00e1ch pha tim sen tr\u1ecb m\u1ea5t ng\u1ee7<\/a><\/span> c\u1ef1c hi\u1ec7u qu\u1ea3<\/em><\/strong><\/p><\/blockquote>\n<blockquote><p><strong><em><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/uong-tra-atiso-co-mat-ngu-khong\">U\u1ed1ng tr\u00e0 atiso c\u00f3 m\u1ea5t ng\u1ee7 kh\u00f4ng?<\/a><\/span> N\u00ean u\u1ed1ng nh\u01b0 th\u1ebf n\u00e0o?<\/em><\/strong><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>T\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i s\u1ebd khi\u1ebfn b\u1ea1n b\u1ecb thi\u1ebfu ng\u1ee7 tr\u1ea7m tr\u1ecdng c\u00f9ng v\u1edbi tr\u1ea1ng th\u00e1i l\u00fac n\u00e0o c\u0169ng m\u1ec7t m\u1ecfi v\u00e0 c\u0103ng th\u1eb3ng. V\u1eady bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 do nguy\u00ean nh\u00e2n g\u00ec v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c ra sao? T\u00ecm hi\u1ec3u ngay trong b\u00e0i vi\u1ebft b\u00ean [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":33607,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1505,5],"tags":[],"_links":{"self":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/33606"}],"collection":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/comments?post=33606"}],"version-history":[{"count":0,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/33606\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media\/33607"}],"wp:attachment":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media?parent=33606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/categories?post=33606"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/tags?post=33606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}