{"id":108312,"date":"2026-04-17T14:54:14","date_gmt":"2026-04-17T07:54:14","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=108312"},"modified":"2026-04-17T14:54:17","modified_gmt":"2026-04-17T07:54:17","slug":"cach-de-tinh-tam-truoc-khi-ngu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html","title":{"rendered":"B\u1eadt m\u00ed 15 c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 b\u1ea1n c\u1ea7n bi\u1ebft"},"content":{"rendered":"<div id=\"vuanem-1029334818\" class=\"vuanem-before-content_4 vuanem-entity-placement\" style=\"margin-bottom: 30px;min-height: 100px;\"><a href=\"https:\/\/vuanem.com\/flash-sale?itm_source=seo&#038;itm_medium=bannertop-blog&#038;itm_campaign=ctkm\" target=\"_blank\" aria-label=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png\" alt=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-300x159.png 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-768x407.png 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">B\u1ea1n kh\u00f3 \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 m\u00e0 c\u1ee9 thao th\u1ee9c b\u1edfi nh\u1eefng d\u00f2ng suy ngh\u0129 lan man? L\u00fac n\u00e0y, <\/span><b><a href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\">c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/b><span style=\"font-weight: 400;\"> l\u00e0 \u0111i\u1ec1u c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng. Trong b\u00e0i vi\u1ebft sau \u0111\u00e2y, h\u00e3y c\u00f9ng Vua N\u1ec7m kh\u00e1m ph\u00e1 12+ c\u00e1ch \u0111\u1ec3 \u0111\u1ea7u \u00f3c ho\u00e0n to\u00e0n th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u00e9!<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/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:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#1-vi-sao-can-tinh-tam-truoc-khi-ngu\" >1. V\u00ec sao c\u1ea7n t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#2-15-cach-giup-tinh-tam-truoc-khi-ngu-hieu-qua\" >2. 15 c\u00e1ch gi\u00fap t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 hi\u1ec7u qu\u1ea3<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#21-thiet-lap-nhung-thoi-quen-truoc-khi-di-ngu\" >2.1. Thi\u1ebft l\u1eadp nh\u1eefng th\u00f3i quen tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#22-tap-viet-nhat-ky\" >2.2. T\u1eadp vi\u1ebft nh\u1eadt k\u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#23-tho-ra-bang-mui-trai\" >2.3. Th\u1edf ra b\u1eb1ng m\u0169i tr\u00e1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#24-doc-sach\" >2.4. \u0110\u1ecdc s\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#25-thien\" >2.5. Thi\u1ec1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#26-nghe-nhac\" >2.6. Nghe nh\u1ea1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#27-thu-hinh-dung\" >2.7. Th\u1eed h\u00ecnh dung<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#28-cach-de-tinh-tam-truoc-khi-ngu-tap-dem\" >2.8. C\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7: T\u1eadp \u0111\u1ebfm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#29-tu-sang-tac-mot-cau-chuyen\" >2.9. T\u1ef1 s\u00e1ng t\u00e1c m\u1ed9t c\u00e2u chuy\u1ec7n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#210-tap-the-duc\" >2.10. T\u1eadp th\u1ec3 d\u1ee5c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#211-an-nhung-mon-an-nhe\" >2.11. \u0102n nh\u1eefng m\u00f3n \u0103n nh\u1eb9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#212-tro-chuyen-voi-nhung-nguoi-ma-ban-tin-tuong\" >2.12. Tr\u00f2 chuy\u1ec7n v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u00e0 b\u1ea1n tin t\u01b0\u1edfng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#213-tao-khong-gian-nhe-nhang-thoai-mai-truoc-khi-ngu\" >2.13. T\u1ea1o kh\u00f4ng gian nh\u1eb9 nh\u00e0ng, tho\u1ea3i m\u00e1i 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-16\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#214-tam-nuoc-am-truoc-khi-ngu\" >2.14. T\u1eafm n\u01b0\u1edbc \u1ea5m 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:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#215-han-che-anh-sang-xanh-truoc-gio-ngu\" >2.15. H\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/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:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#3-nhung-sai-lam-khien-ban-kho-tinh-tam-truoc-khi-ngu\" >3. Nh\u1eefng sai l\u1ea7m khi\u1ebfn b\u1ea1n kh\u00f3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/vuanem.com\/blog\/cach-de-tinh-tam-truoc-khi-ngu.html\/#4-goi-y-cai-thien-giac-ngu-sau-hon-voi-chan-ga-goi-nem-vua-nem\" >4. G\u1ee3i \u00fd c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n v\u1edbi ch\u0103n ga g\u1ed1i n\u1ec7m Vua N\u1ec7m<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-vi-sao-can-tinh-tam-truoc-khi-ngu\"><\/span><strong>1. V\u00ec sao c\u1ea7n t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sau m\u1ed9t ng\u00e0y d\u00e0i, n\u00e3o b\u1ed9 th\u01b0\u1eddng v\u1eabn ti\u1ebfp t\u1ee5c ho\u1ea1t \u0111\u1ed9ng v\u1edbi h\u00e0ng lo\u1ea1t suy ngh\u0129, lo l\u1eafng v\u00e0 \u00e1p l\u1ef1c ch\u01b0a \u0111\u01b0\u1ee3c gi\u1ea3i t\u1ecfa. N\u1ebfu b\u1ea1n \u0111i ng\u1ee7 trong tr\u1ea1ng th\u00e1i n\u00e0y, c\u01a1 th\u1ec3 s\u1ebd kh\u00f3 chuy\u1ec3n ch\u1ebf \u0111\u1ed9 sang ngh\u1ec9 ng\u01a1i, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng tr\u1eb1n tr\u1ecdc, kh\u00f3 ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u. Vi\u1ec7c t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, \u1ed5n \u0111\u1ecbnh nh\u1ecbp th\u1edf v\u00e0 \u0111\u01b0a c\u01a1 th\u1ec3 v\u1ec1 tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n t\u1ef1 nhi\u00ean.<\/p>\n\n\n\n<p>Kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n, t\u0129nh t\u00e2m c\u00f2n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch r\u00f5 r\u1ec7t. Khi t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng, c\u01a1 th\u1ec3 s\u1ebd c\u00f3 \u0111i\u1ec1u ki\u1ec7n ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0o ng\u00e0y h\u00f4m sau. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t th\u00f3i quen \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/vi-sao-can-tinh-tam-truoc-khi-ngu.jpg\" alt=\"V\u00ec sao c\u1ea7n t\u0129nh t\u00e2m tr\u01b0\u1edbc khi \u0111i ng\u1ee7?\" class=\"wp-image-278499\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/vi-sao-can-tinh-tam-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/vi-sao-can-tinh-tam-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/vi-sao-can-tinh-tam-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>V\u00ec sao c\u1ea7n t\u0129nh t\u00e2m tr\u01b0\u1edbc khi \u0111i ng\u1ee7?<\/em><\/figcaption><\/figure><\/div>\n\n\n<div id=\"vuanem-2870801091\" class=\"vuanem-content vuanem-entity-placement\"><div class=\"boxpromote\">\r\n<br>\r\n<div class=\"main-description-product\"><div class=\"head-block\"><h3 class=\"title-block\">TOP N\u1ec6M B\u00c1N CH\u1ea0Y 2026<\/h3><\/div><div class=\"content-block main-description\"><div class=\"additional-attributes-product\"><div class=\"product-listing grid add-background-white\"><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1103\/0\/cdnEHrvHBVGTCtTMRe5lqcnXC3krNxG3W9sleAIX_2026-05-12-162047.png\" alt=\"N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">8.890.000\u0111<\/div><div class=\"price\">7.112.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1611\/0\/3LP7xYCvT9rxcYLnDLfeUMX1Zi3z2YdNtqKEunev_2026-05-12-162051.jpg\" alt=\"N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">15.290.000\u0111<\/div><div class=\"price\">7.645.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-plus.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1644\/0\/k1C6nTI3FCGMI3iV2zDkazW1G8KhkyQl_2026-05-12-162054.png\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-05-12-162106.png\" alt=\"[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">24.780.000\u0111<\/div><div class=\"price\">19.824.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/div>\r\n<a href=\"\/danh-muc\/nem?itm_source=seo&itm_medium=related-products\" class=\"moreproduct\" rel=\"noopener nofollow\" target=\"_blank\">Xem T\u1ea5t C\u1ea3<\/a>\r\n<\/div><\/div><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-15-cach-giup-tinh-tam-truoc-khi-ngu-hieu-qua\"><\/span><strong>2. 15 c\u00e1ch gi\u00fap t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 hi\u1ec7u qu\u1ea3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21-thiet-lap-nhung-thoi-quen-truoc-khi-di-ngu\"><\/span><strong>2.<b>1. Thi\u1ebft l\u1eadp nh\u1eefng th\u00f3i quen tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi \u0111\u1ea7u \u00f3c c\u1ee7a b\u1ea1n v\u1eabn \u0111ang c\u00f2n ho\u1ea1t \u0111\u1ed9ng th\u00ec vi\u1ec7c c\u1ed1 g\u1eafng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u d\u1ec5 d\u00e0ng. B\u1ea1n ch\u1ec9 th\u1eadt s\u1ef1 ng\u1ee7 \u0111\u01b0\u1ee3c khi c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c n\u1eefa. V\u00e0 \u0111\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, b\u1ea1n c\u1ea7n ph\u1ea3i thi\u1ebft l\u1eadp m\u1ed9t chu\u1ed7i th\u00f3i quen tr\u01b0\u1edbc m\u1ed7i gi\u1ea5c ng\u1ee7. Nh\u1eefng th\u00f3i quen n\u00e0y s\u1ebd gi\u00fap t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, t\u1eeb \u0111\u00f3 \u0111i s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7t kh\u00e1c, vi\u1ec7c thi\u1ebft l\u1eadp nh\u1eefng th\u00f3i quen s\u1ebd h\u00ecnh th\u00e0nh cho c\u01a1 th\u1ec3 b\u1ea1n m\u1ed9t nh\u1eadn th\u1ee9c r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m b\u1ea1n c\u1ea7n ph\u1ea3i \u0111i ng\u1ee7. T\u1ed1t nh\u1ea5t, th\u1eddi \u0111i\u1ec3m th\u1ef1c hi\u1ec7n nh\u1eefng th\u00f3i quen n\u00e0y l\u00e0 tr\u01b0\u1edbc khi ng\u1ee7 t\u1ed1i thi\u1ec3u 30 ph\u00fat. Th\u00f3i quen m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o l\u00e0 \u0111\u1ecdc s\u00e1ch, gi\u00e3n c\u01a1, nghe nh\u1ea1c nh\u1eb9, t\u1eadp yoga hay th\u01b0\u1edfng th\u1ee9c nh\u1eefng ch\u01b0\u01a1ng tr\u00ecnh nh\u1eb9 nh\u00e0ng.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22-tap-viet-nhat-ky\"><\/span><b>2.2. T\u1eadp vi\u1ebft nh\u1eadt k\u00fd<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t cu\u1ed1n nh\u1eadt k\u00fd \u0111\u1ec3 \u1edf \u0111\u1ea7u gi\u01b0\u1eddng l\u00e0 m\u1ed9t <\/span><b>c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/b><span style=\"font-weight: 400;\"> \u0111\u01b0\u1ee3c nhi\u1ec1u chuy\u00ean gia khuy\u00ean d\u00f9ng. V\u00e0o m\u1ed7i bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 1 ti\u1ebfng ho\u1eb7c&nbsp; h\u01a1n, b\u1ea1n h\u00e3y vi\u1ebft ra nh\u1eefng \u0111i\u1ec1u m\u00e0 l\u00f2ng m\u00ecnh c\u00f2n \u0111ang tr\u0103n tr\u1edf.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t c\u00e1ch khi\u1ebfn b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n m\u00e0 c\u00f2n gi\u00fap \u0111\u1ea7u \u00f3c b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, tr\u00fat h\u1ebft phi\u1ec1n mu\u1ed9n v\u00e0 kh\u00f4ng c\u00f2n ph\u1ea3i v\u01b0\u1edbng b\u1eadn \u0111i\u1ec1u g\u00ec. H\u00e3y c\u1ed1 g\u1eafng vi\u1ebft ra c\u00e0ng chi ti\u1ebft c\u00e0ng t\u1ed1t. B\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n ph\u1ea3i n\u1eb1m tr\u00ean gi\u01b0\u1eddng v\u1edbi m\u1ed9t t\u00e2m tr\u1ea1ng \u0111\u1ea7y c\u0103ng th\u1eb3ng.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tap-viet-nhat-ky-truoc-khi-ngu.jpg\" alt=\"T\u1eadp vi\u1ebft nh\u1eadt k\u00fd\" class=\"wp-image-278497\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tap-viet-nhat-ky-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tap-viet-nhat-ky-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tap-viet-nhat-ky-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp vi\u1ebft nh\u1eadt k\u00fd<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23-tho-ra-bang-mui-trai\"><\/span><strong>2.<b>3. Th\u1edf ra b\u1eb1ng m\u0169i tr\u00e1i<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Th\u1edf ra b\u1eb1ng m\u0169i b\u00ean tr\u00e1i c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. T\u00e2m tr\u00ed v\u00e0 nh\u1eefng d\u00f2ng suy ngh\u0129 c\u1ee7a b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c l\u00e0m d\u1ecbu \u0111i, t\u1eeb \u0111\u00f3 gi\u1ea5c ng\u1ee7 s\u1ebd \u0111\u1ebfn m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch d\u00f9ng ng\u00f3n tay c\u00e1i c\u1ee7a tay ph\u1ea3i b\u1ecbt k\u00edn l\u1ed7 m\u0169i b\u00ean ph\u1ea3i. Sau \u0111\u00f3, t\u1eeb t\u1eeb h\u00edt s\u00e2u v\u00e0o th\u00f4ng qua l\u1ed7 m\u0169i tr\u00e1i, c\u1ee9 gi\u1eef v\u00e0 th\u1edf ra. Li\u00ean t\u1ee5c l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y trong v\u00f2ng m\u1ed9t v\u00e0i l\u1ea7n \u0111\u1ec3 \u00e1p l\u1ef1c c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c lo\u1ea1i b\u1ecf, b\u1ea1n s\u1ebd tr\u1edf n\u00ean t\u0129nh t\u00e2m h\u01a1n ph\u1ea7n n\u00e0o.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24-doc-sach\"><\/span><strong>2.<b>4. \u0110\u1ecdc s\u00e1ch<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nh\u01b0 \u0111\u1ecdc s\u00e1ch tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u0169ng gi\u00fap cho c\u01a1 th\u1ec3 b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. \u0110\u1ec3 n\u00e3o b\u1ed9 kh\u00f4ng ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng qu\u00e1 nhi\u1ec1u, b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn nh\u1eefng t\u1ef1a s\u00e1ch c\u00f3 n\u1ed9i dung nh\u1eb9 nh\u00e0ng, h\u00e0i h\u01b0\u1edbc ho\u1eb7c nh\u1eefng cu\u1ed1n b\u1ea1n \u0111\u00e3 t\u1eebng \u0111\u1ecdc qua. \u0110i\u1ec1u n\u00e0y s\u1ebd ti\u1ebft ch\u1ebf n\u00e3o b\u1ed9 ti\u1ebft ra hoocmon giao c\u1ea3m khi\u1ebfn b\u1ea1n t\u1ec9nh t\u00e1o h\u01a1n.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/doc-sach-truoc-khi-ngu.jpg\" alt=\"\u0110\u1ecdc s\u00e1ch tr\u01b0\u1edbc khi ng\u1ee7\" class=\"wp-image-278494\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/doc-sach-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/doc-sach-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/doc-sach-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110\u1ecdc s\u00e1ch tr\u01b0\u1edbc khi ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25-thien\"><\/span><strong>2.<b>5. Thi\u1ec1n<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t <\/span><b>c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/b><span style=\"font-weight: 400;\"> m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng \u0111\u00f3 ch\u00ednh l\u00e0 thi\u1ec1n. Tr\u01b0\u1edbc khi ng\u1ee7, h\u00e3y th\u1eed ng\u1ed3i thi\u1ec1n \u0111\u1ec3 tinh th\u1ea7n \u0111\u01b0\u1ee3c \u1ed5n \u0111\u1ecbnh. M\u1ed9t s\u1ed1 m\u1eb9o m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o khi ng\u1ed3i thi\u1ec1n nh\u01b0 sau:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">T\u1eadp trung cho t\u1eebng h\u01a1i th\u1edf: H\u00e3y th\u1eed th\u1edf th\u1eadt ch\u1eadm r\u00e3i v\u00e0 t\u1eeb t\u1eeb c\u1ea3m nh\u1eadn ch\u00fang. T\u1eadn h\u01b0\u1edfng s\u1ef1 d\u1ec5 ch\u1ecbu trong t\u1eebng h\u01a1i th\u1edf \u0111\u1ec3 tr\u00e1i tim b\u1ea1n \u0111\u1eadp m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i h\u01a1n. L\u00fac n\u00e0y, t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n c\u0169ng s\u1ebd t\u0129nh l\u1eb7ng.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Tr\u00fat b\u1ecf nh\u1eefng phi\u1ec1n mu\u1ed9n trong l\u00f2ng v\u00e0 gi\u1eef cho \u0111\u1ea7u \u00f3c kh\u00f4ng c\u00f2n v\u01b0\u1edbng b\u1eadn \u0111i\u1ec1u g\u00ec. Trong tr\u01b0\u1eddng h\u1ee3p m\u1ed9t suy ngh\u0129 n\u00e0o \u0111\u00f3 b\u1ea5t ch\u1ee3t l\u00f3e l\u00ean, h\u00e3y c\u1ed1 g\u1eafng t\u1eadp trung v\u00e0 th\u1ea3 l\u1ecfng t\u1eebng ch\u00fat m\u1ed9t.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">G\u1ea1t b\u1ecf nh\u1eefng suy ngh\u0129 khi\u1ebfn b\u1ea1n l\u0103n t\u0103n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c: T\u01b0\u1edfng t\u01b0\u1ee3ng r\u1eb1ng tr\u00ean tay b\u1ea1n l\u00e0 m\u1ed9t t\u00fai \u0111\u1ef1ng r\u00e1c. \u0110i\u1ec1u b\u1ea1n c\u1ea7n l\u00e0m l\u00fac n\u00e0y l\u00e0 nh\u1eb7t m\u1edb suy ngh\u0129 \u0111ang r\u1ed1i ren trong \u0111\u1ea7u b\u1ea1n r\u1ed3i nh\u00e9t v\u00e0o chi\u1ebfc t\u00fai n\u00e0y. L\u1eb7p l\u1ea1i nh\u01b0 v\u1eady m\u1ed7i khi c\u00f3 suy ngh\u0129 n\u00e0o \u1ea5p \u0111\u1ebfn, cu\u1ed1i c\u00f9ng l\u00e0 bu\u1ed9c ch\u1eb7t t\u00fai l\u1ea1i r\u1ed3i n\u00e9m \u0111i c\u00e0ng xa c\u00e0ng t\u1ed1t. L\u00fac n\u00e0y, c\u01a1 th\u1ec3 b\u1ea1n m\u1edbi th\u1eadt s\u1ef1 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Th\u01b0 gi\u00e3n c\u01a1 b\u1eafp: T\u1eeb ch\u00e2n h\u01b0\u1edbng l\u00ean \u0111\u1ea7u, h\u00e3y c\u0103ng v\u00e0 gi\u00e3n c\u01a1 theo t\u1eebng nh\u00f3m c\u01a1 m\u1ed9t \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/span><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"26-nghe-nhac\"><\/span><strong>2.6. Nghe nh\u1ea1c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n kh\u00f3 \u0111\u1ec3 t\u0129nh t\u00e2m, h\u00e3y th\u1eed nghe m\u1ed9t v\u00e0i b\u00e0i nh\u1ea1c th\u01b0 gi\u00e3n. N\u00f3 s\u1ebd hi\u1ec7u qu\u1ea3 trong vi\u1ec7c khi\u1ebfn b\u1ea1n qu\u00ean \u0111i nh\u1eefng r\u1ed1i b\u1eddi v\u00e0 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. C\u1ea7n \u0111\u1ea3m b\u1ea3o \u00e2m l\u01b0\u1ee3ng nh\u1ecf v\u00e0 ch\u1ea5t nh\u1ea1c nh\u1eb9 nh\u00e0ng, ch\u1eb3ng h\u1ea1n nh\u01b0 ti\u1ebfng nh\u1ea1c c\u1ee5.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/nghe-nhac-truoc-khi-ngu.jpg\" alt=\"N\u1ebfu t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n kh\u00f3 \u0111\u1ec3 t\u0129nh t\u00e2m, h\u00e3y th\u1eed nghe m\u1ed9t v\u00e0i b\u00e0i nh\u1ea1c th\u01b0 gi\u00e3n\" class=\"wp-image-278496\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/nghe-nhac-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/nghe-nhac-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/nghe-nhac-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>N\u1ebfu t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n kh\u00f3 \u0111\u1ec3 t\u0129nh t\u00e2m, h\u00e3y th\u1eed nghe m\u1ed9t v\u00e0i b\u00e0i nh\u1ea1c th\u01b0 gi\u00e3n<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"27-thu-hinh-dung\"><\/span><strong>2.<b>7. Th\u1eed h\u00ecnh dung<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u01b0\u1edfng t\u01b0\u1ee3ng r\u1eb1ng b\u1ea1n \u0111ang l\u1ea1c trong m\u1ed9t khung c\u1ea3nh \u0111\u1ea7y xa l\u1ea1, n\u01a1i b\u1ea1n c\u00f3 th\u1ec3 th\u1ecfa s\u1ee9c b\u01b0\u1edbc tr\u00ean m\u1ed9t \u0111\u00e1m m\u00e2y m\u1ec1m m\u1ea1i hay n\u1eb1m gi\u1eefa th\u1ea3o nguy\u00ean bao la nghe ti\u1ebfng ng\u1ef1a phi. T\u00e2m tr\u00ed c\u1ee7a b\u1ea1n l\u00fac n\u00e0y s\u1ebd b\u1ecb \u0111\u00e1nh l\u1ea1c h\u01b0\u1edbng khi\u1ebfn b\u1ea1n t\u1ea1m qu\u00ean \u0111i nh\u1eefng \u0111i\u1ec1u \u0111ang tr\u0103n tr\u1edf trong l\u00f2ng.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"28-cach-de-tinh-tam-truoc-khi-ngu-tap-dem\"><\/span><strong>2.<b>8. C\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7: T\u1eadp \u0111\u1ebfm<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u00e2m tr\u00ed c\u1ee7a b\u1ea1n s\u1ebd b\u1ecb thu h\u00fat b\u1edfi nh\u1eefng b\u00e0i t\u1eadp t\u01b0 duy l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, t\u1eeb \u0111\u00f3 d\u1ec5 \u0111i s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. Ch\u1eb3ng h\u1ea1n nh\u01b0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ebfm c\u1eebu, kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i l\u00e0 c\u1eebu m\u00e0 b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec r\u00f5 r\u00e0ng v\u00e0 \u0111\u1ebfm \u0111\u01b0\u1ee3c.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"29-tu-sang-tac-mot-cau-chuyen\"><\/span><strong>2.<b>9. T\u1ef1 s\u00e1ng t\u00e1c m\u1ed9t c\u00e2u chuy\u1ec7n<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">H\u00e3y th\u1eed ch\u1ebf ng\u1ef1 t\u00e2m tr\u00ed b\u1eb1ng c\u00e1ch v\u1ebd ra m\u1ed9t c\u00e2u chuy\u1ec7n kh\u00f4ng c\u00f3 th\u1eadt. Nh\u00e2n v\u1eadt s\u1ebd \u0111\u01b0\u1ee3c t\u1ea1o h\u00ecnh theo \u00fd th\u00edch c\u1ee7a b\u1ea1n hay l\u00e0 nh\u00e2n v\u1eadt b\u1ea1n \u0111\u00e3 b\u1eaft g\u1eb7p \u0111\u00e2u \u0111\u00f3 trong phim truy\u1ec7n. Sau \u0111\u00f3, h\u00e3y th\u1eed h\u00ecnh dung ra trong \u0111\u1ea7u m\u1ed9t c\u00e2u chuy\u1ec7n li\u00ean quan \u0111\u1ebfn cu\u1ed9c \u0111\u1eddi c\u1ee7a nh\u00e2n v\u1eadt \u0111\u00f3, c\u1ea7n t\u1eadp trung v\u00e0o c\u00e1c ti\u1ec3u ti\u1ebft nh\u01b0 trang ph\u1ee5c, h\u00e0nh \u0111\u1ed9ng, l\u1eddi n\u00f3i c\u1ee7a nh\u00e2n v\u1eadt.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7t kh\u00e1c, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 t\u1ef1 h\u00f3a th\u00e2n v\u00e0o trong c\u00e2u chuy\u1ec7n c\u1ee7a ch\u00ednh m\u00ecnh. N\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n s\u1ebd t\u1ea1m g\u1ea1t b\u1ecf nh\u1eefng t\u00e2m t\u01b0 tr\u01b0\u1edbc \u0111\u00f3 v\u00e0 t\u1eadp trung m\u00f4 ph\u1ecfng di\u1ec5n bi\u1ebfn c\u00e2u chuy\u1ec7n theo \u00fd c\u1ee7a b\u1ea1n.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-108317 size-full\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tu-sang-tac-mot-cau-chuyen.jpg\" alt=\"S\u00e1ng t\u1ea1o c\u00e2u chuy\u1ec7n v\u00e0 b\u1ea1n l\u00e0 nh\u00e2n v\u1eadt ch\u00ednh \" class=\"wp-image-278498\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tu-sang-tac-mot-cau-chuyen.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tu-sang-tac-mot-cau-chuyen-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/tu-sang-tac-mot-cau-chuyen-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>S\u00e1ng t\u1ea1o c\u00e2u chuy\u1ec7n v\u00e0 b\u1ea1n l\u00e0 nh\u00e2n v\u1eadt ch\u00ednh <\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"210-tap-the-duc\"><\/span><strong>2.<b>10. T\u1eadp th\u1ec3 d\u1ee5c<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u1eadp th\u1ec3 d\u1ee5c \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 l\u00e0 m\u1ed9t <\/span><b>c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/b><span style=\"font-weight: 400;\"> c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3. Khi t\u1eadp th\u1ec3 d\u1ee5c th\u1ec3 thao, c\u1ea3 t\u00e2m tr\u00ed l\u1eabn c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n \u0111\u1ec1u ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng cho \u0111\u1ebfn khi m\u1ec7t m\u1ecfi. \u0110\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m b\u1ea1n ch\u1ec9 c\u1ea7n \u0111\u1eb7t l\u01b0ng xu\u1ed1ng gi\u01b0\u1eddng l\u00e0 c\u00f3 th\u1ec3 ng\u1ee7 ngay. H\u00e3y \u0111\u1ea3m b\u1ea3o vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c di\u1ec5n ra \u00edt nh\u1ea5t 3 ti\u1ebfng tr\u01b0\u1edbc khi \u0111i ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"211-an-nhung-mon-an-nhe\"><\/span><strong>2.<b>11. \u0102n nh\u1eefng m\u00f3n \u0103n nh\u1eb9<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c s\u1ebd \u0111\u01b0\u1ee3c h\u1ea1n ch\u1ebf n\u1ebfu b\u1ea1n d\u00e0nh cho m\u00ecnh m\u1ed9t b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Nh\u1eefng m\u00f3n \u0103n \u0111\u01b0\u1ee3c g\u1ee3i \u00fd l\u00e0 th\u1ef1c ph\u1ea9m carbohydrate nguy\u00ean c\u00e1m nh\u01b0 b\u00e1nh m\u00ec n\u01b0\u1edbng v\u1edbi qu\u1ea3 b\u01a1, ch\u00e1o y\u1ebfn m\u1ea1ch v\u1edbi s\u1eefa h\u1ea1t. S\u1edf d\u0129 l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y v\u00ec n\u00f3 gi\u00fap hormone serotonin \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng ra g\u00e2y bu\u1ed3n ng\u1ee7. Tuy nhi\u00ean, kh\u1ea9u ph\u1ea7n \u0103n ch\u1ec9 n\u00ean v\u1eeba ph\u1ea3i \u0111\u1ec3 d\u1ea1 d\u00e0y kh\u00f4ng ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u v\u00e0 tr\u00e1nh t\u0103ng c\u00e2n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7t kh\u00e1c, b\u1ea1n c\u0169ng n\u00ean h\u1ea1n ch\u1ebf nh\u1eefng b\u1eefa t\u1ed1i ch\u1ee9a nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng protein, r\u01b0\u1ee3u bia hay \u0111\u1ed3 cay n\u00f3ng. B\u1edfi l\u1ebd, ch\u00fang c\u00f3 th\u1ec3 l\u00e0m c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a c\u0169ng nh\u01b0 khi\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n b\u1ecb r\u1ed1i lo\u1ea1n.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-108318\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/an-mon-nhe-truoc-khi-ngu.jpg\" alt=\"B\u1eefa \u0103n nh\u1eb9 s\u1ebd gi\u00fap hormone serotonin \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng\" class=\"wp-image-278491\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/an-mon-nhe-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/an-mon-nhe-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/an-mon-nhe-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1eefa \u0103n nh\u1eb9 s\u1ebd gi\u00fap hormone serotonin \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"212-tro-chuyen-voi-nhung-nguoi-ma-ban-tin-tuong\"><\/span><strong>2.<b>12. Tr\u00f2 chuy\u1ec7n v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u00e0 b\u1ea1n tin t\u01b0\u1edfng<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu nh\u01b0 c\u00f3 nhi\u1ec1u \u0111i\u1ec1u phi\u1ec1n mu\u1ed9n khi\u1ebfn b\u1ea1n kh\u00f4ng t\u00e0i n\u00e0o ng\u1ee7 \u0111\u01b0\u1ee3c, h\u00e3y th\u1eed tr\u00f2 chuy\u1ec7n v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u00e0 b\u1ea1n bi\u1ebft r\u1eb1ng h\u1ecd s\u1ebd s\u1eb5n s\u00e0ng l\u1eafng nghe nh\u1eefng t\u00e2m s\u1ef1 c\u1ee7a b\u1ea1n.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"213-tao-khong-gian-nhe-nhang-thoai-mai-truoc-khi-ngu\"><\/span><strong>2.<b>13. T\u1ea1o kh\u00f4ng gian nh\u1eb9 nh\u00e0ng, tho\u1ea3i m\u00e1i tr\u01b0\u1edbc khi ng\u1ee7<\/b><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">H\u00e3y \u01b0u ti\u00ean t\u1ea1o ra m\u1ed9t kh\u00f4ng gian an to\u00e0n v\u00e0 th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch lo\u1ea1i b\u1ecf nh\u1eefng th\u1ee9 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n lo l\u1eafng. Tr\u01b0\u1edbc h\u1ebft, h\u00e3y trang tr\u00ed ph\u00f2ng ng\u1ee7 b\u1eb1ng m\u00e0u s\u1eafc d\u1ecbu nh\u1eb9, \u0111\u1ed3 \u0111\u1ea1c \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp g\u1ecdn g\u00e0ng. \u00c1nh \u0111\u00e8n trong ph\u00f2ng kh\u00f4ng n\u00ean qu\u00e1 ch\u00f3i, ch\u1ec9 d\u1ecbu nh\u1eb9 v\u1eeba ph\u1ea3i \u0111\u1ec3 gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c ngon h\u01a1n. Nh\u1eefng th\u1ee9 li\u00ean quan \u0111\u1ebfn c\u00f4ng vi\u1ec7c nh\u01b0 m\u00e1y t\u00ednh, t\u00e0i li\u1ec7u, thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed,&#8230;kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i xu\u1ea5t hi\u1ec7n ngay l\u00fac n\u00e0y.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Xem th\u00eam:\u00a0<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/vuanem.com\/blog\/nhan-tin-trong-khi-ngu.html\" target=\"_blank\" rel=\"noopener\">Nh\u1eafn tin trong khi ng\u1ee7: Th\u00f3i quen k\u1ef3 l\u1ea1 c\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft!<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/bat-tv-khi-ngu-co-hai-khong.html\" target=\"_blank\" rel=\"noopener\">B\u1eadt TV khi ng\u1ee7 c\u00f3 h\u1ea1i kh\u00f4ng? C\u00e1ch xem Tivi nh\u01b0ng kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"214-tam-nuoc-am-truoc-khi-ngu\"><\/span><strong>2.14. T\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>T\u1eafm n\u01b0\u1edbc \u1ea5m l\u00e0 m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Khi ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc \u1ea5m, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 s\u1ebd t\u0103ng nh\u1eb9, sau \u0111\u00f3 gi\u1ea3m d\u1ea7n khi b\u1ea1n b\u01b0\u1edbc ra ngo\u00e0i. S\u1ef1 thay \u0111\u1ed5i n\u00e0y gi\u00fap k\u00edch th\u00edch c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 t\u1ef1 nhi\u00ean, \u0111\u1ed3ng th\u1eddi l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, gi\u1ea3m c\u0103ng c\u01a1 v\u00e0 xua tan m\u1ec7t m\u1ecfi sau m\u1ed9t ng\u00e0y d\u00e0i.<\/p>\n\n\n\n<p>\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean t\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7 kho\u1ea3ng 30\u201360 ph\u00fat. Tr\u00e1nh t\u1eafm qu\u00e1 khuya ho\u1eb7c d\u00f9ng n\u01b0\u1edbc qu\u00e1 n\u00f3ng v\u00ec c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 b\u1ecb k\u00edch th\u00edch ng\u01b0\u1ee3c l\u1ea1i. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi tinh d\u1ea7u nh\u1eb9 nh\u01b0 o\u1ea3i h\u01b0\u01a1ng ho\u1eb7c b\u1ea1c h\u00e0 \u0111\u1ec3 t\u0103ng c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n, gi\u00fap d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"215-han-che-anh-sang-xanh-truoc-gio-ngu\"><\/span><strong>2.15. H\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u00c1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh hay tivi l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn khi\u1ebfn b\u1ea1n kh\u00f3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7. Lo\u1ea1i \u00e1nh s\u00e1ng n\u00e0y c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh s\u1ea3n sinh hormone melatonin \u2013 hormone gi\u00fap \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7, khi\u1ebfn n\u00e3o b\u1ed9 hi\u1ec3u nh\u1ea7m r\u1eb1ng v\u1eabn c\u00f2n ban ng\u00e0y v\u00e0 ti\u1ebfp t\u1ee5c duy tr\u00ec tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o.<\/p>\n\n\n\n<p>V\u00ec v\u1eady, b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Thay v\u00e0o \u0111\u00f3, h\u00e3y \u01b0u ti\u00ean nh\u1eefng ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c ho\u1eb7c th\u01b0 gi\u00e3n trong kh\u00f4ng gian \u00e1nh s\u00e1ng d\u1ecbu nh\u1eb9. N\u1ebfu b\u1eaft bu\u1ed9c ph\u1ea3i s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb, b\u1ea1n c\u00f3 th\u1ec3 b\u1eadt ch\u1ebf \u0111\u1ed9 l\u1ecdc \u00e1nh s\u00e1ng xanh \u0111\u1ec3 gi\u1ea3m t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c, gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng \u0111i v\u00e0o tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/han-che-anh-sang-xanh-truoc-khi-ngu.jpg\" alt=\"H\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc gi\u1edd ng\u1ee7\" class=\"wp-image-278495\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/han-che-anh-sang-xanh-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/han-che-anh-sang-xanh-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/han-che-anh-sang-xanh-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>H\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-nhung-sai-lam-khien-ban-kho-tinh-tam-truoc-khi-ngu\"><\/span><strong>3. Nh\u1eefng sai l\u1ea7m khi\u1ebfn b\u1ea1n kh\u00f3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00f9 \u0111\u00e3 th\u1eed nhi\u1ec1u c\u00e1ch th\u01b0 gi\u00e3n, kh\u00f4ng \u00edt ng\u01b0\u1eddi v\u1eabn g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7. Nguy\u00ean nh\u00e2n c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb nh\u1eefng th\u00f3i quen t\u01b0\u1edfng ch\u1eebng v\u00f4 h\u1ea1i nh\u01b0ng l\u1ea1i \u00e2m th\u1ea7m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u1ea1ng th\u00e1i tinh th\u1ea7n v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 sai l\u1ea7m ph\u1ed5 bi\u1ebfn b\u1ea1n n\u00ean tr\u00e1nh:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00c9p b\u1ea3n th\u00e2n ph\u1ea3i ng\u1ee7 ngay l\u1eadp t\u1ee9c<\/strong>: Vi\u1ec7c t\u1ef1 t\u1ea1o \u00e1p l\u1ef1c ph\u1ea3i ng\u1ee7 nhanh v\u00f4 t\u00ecnh khi\u1ebfn b\u1ea1n c\u0103ng th\u1eb3ng h\u01a1n. C\u00e0ng lo l\u1eafng v\u1ec1 vi\u1ec7c m\u1ea5t ng\u1ee7, n\u00e3o b\u1ed9 c\u00e0ng t\u1ec9nh t\u00e1o v\u00e0 kh\u00f3 th\u01b0 gi\u00e3n.<\/li>\n\n\n\n<li><strong>Suy ngh\u0129 ti\u00eau c\u1ef1c tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/strong>: Vi\u1ec7c li\u00ean t\u1ee5c ngh\u0129 v\u1ec1 v\u1ea5n \u0111\u1ec1 ch\u01b0a gi\u1ea3i quy\u1ebft, lo l\u1eafng t\u01b0\u01a1ng lai ho\u1eb7c t\u1ef1 tr\u00e1ch b\u1ea3n th\u00e2n khi\u1ebfn t\u00e2m tr\u00ed b\u1ecb m\u1eafc k\u1eb9t, kh\u00f4ng th\u1ec3 th\u1ea3 l\u1ecfng.<\/li>\n\n\n\n<li><strong>L\u00e0m vi\u1ec7c ho\u1eb7c h\u1ecdc t\u1eadp tr\u00ean gi\u01b0\u1eddng<\/strong>: Khi gi\u01b0\u1eddng ng\u1ee7 kh\u00f4ng c\u00f2n g\u1eafn li\u1ec1n v\u1edbi vi\u1ec7c ngh\u1ec9 ng\u01a1i, n\u00e3o b\u1ed9 s\u1ebd kh\u00f3 h\u00ecnh th\u00e0nh ph\u1ea3n x\u1ea1 bu\u1ed3n ng\u1ee7 khi b\u1ea1n n\u1eb1m xu\u1ed1ng.<\/li>\n\n\n\n<li><strong>Th\u01b0\u1eddng xuy\u00ean thay \u0111\u1ed5i gi\u1edd ng\u1ee7<\/strong>: L\u1ecbch sinh ho\u1ea1t thi\u1ebfu \u1ed5n \u0111\u1ecbnh khi\u1ebfn \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb r\u1ed1i lo\u1ea1n, l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng th\u01b0 gi\u00e3n t\u1ef1 nhi\u00ean v\u00e0o bu\u1ed5i t\u1ed1i.<\/li>\n\n\n\n<li><strong>Ti\u1ebfp x\u00fac v\u1edbi n\u1ed9i dung g\u00e2y k\u00edch th\u00edch m\u1ea1nh<\/strong>: Xem phim c\u0103ng th\u1eb3ng, tin t\u1ee9c ti\u00eau c\u1ef1c ho\u1eb7c n\u1ed9i dung g\u00e2y tranh c\u00e3i tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 khi\u1ebfn c\u1ea3m x\u00fac b\u1ecb k\u00edch \u0111\u1ed9ng, kh\u00f3 b\u00ecnh t\u0129nh l\u1ea1i.<\/li>\n\n\n\n<li><strong>Kh\u00f4ng ki\u1ec3m so\u00e1t m\u00f4i tr\u01b0\u1eddng ng\u1ee7<\/strong>: Ph\u00f2ng ng\u1ee7 qu\u00e1 \u1ed3n, n\u00f3ng ho\u1eb7c b\u1eeba b\u1ed9n d\u1ec5 khi\u1ebfn b\u1ea1n kh\u00f3 c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u0129nh t\u00e2m.<\/li>\n\n\n\n<li><strong>L\u1ea1m d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p h\u1ed7 tr\u1ee3 ng\u1ee7<\/strong>: Vi\u1ec7c ph\u1ee5 thu\u1ed9c v\u00e0o thu\u1ed1c ng\u1ee7 ho\u1eb7c c\u00e1c ch\u1ea5t k\u00edch th\u00edch c\u00f3 th\u1ec3 g\u00e2y t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c v\u1ec1 l\u00e2u d\u00e0i, l\u00e0m gi\u1ea5c ng\u1ee7 k\u00e9m t\u1ef1 nhi\u00ean v\u00e0 kh\u00f3 duy tr\u00ec s\u1ef1 th\u01b0 gi\u00e3n th\u1ef1c s\u1ef1.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-goi-y-cai-thien-giac-ngu-sau-hon-voi-chan-ga-goi-nem-vua-nem\"><\/span><strong>4. G\u1ee3i \u00fd c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n v\u1edbi ch\u0103n ga g\u1ed1i n\u1ec7m Vua N\u1ec7m<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd ph\u00e1t huy hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n khi b\u1ea1n c\u00f3 m\u1ed9t kh\u00f4ng gian ngh\u1ec9 ng\u01a1i th\u1ef1c s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 d\u1ec5 ch\u1ecbu. Tr\u00ean th\u1ef1c t\u1ebf, gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o tr\u1ea1ng th\u00e1i tinh th\u1ea7n m\u00e0 c\u00f2n b\u1ecb \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn b\u1edfi ch\u1ea5t l\u01b0\u1ee3ng ch\u0103n ga g\u1ed1i n\u1ec7m \u2013 y\u1ebfu t\u1ed1 ti\u1ebfp x\u00fac tr\u1ef1c ti\u1ebfp v\u1edbi c\u01a1 th\u1ec3 m\u1ed7i \u0111\u00eam. N\u1ebfu b\u1ec1 m\u1eb7t n\u1eb1m kh\u00f4ng \u00eam \u00e1i, b\u00ed b\u00e1ch ho\u1eb7c kh\u00f4ng n\u00e2ng \u0111\u1ee1 t\u1ed1t, b\u1ea1n s\u1ebd kh\u00f3 duy tr\u00ec tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n d\u00f9 \u0111\u00e3 \u00e1p d\u1ee5ng nhi\u1ec1u c\u00e1ch t\u0129nh t\u00e2m.<\/p>\n\n\n\n<p>\u0110\u00e2y c\u0169ng l\u00e0 l\u00fd do nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn c\u00e1c s\u1ea3n ph\u1ea9m t\u1ea1i Vua N\u1ec7m \u0111\u1ec3 n\u00e2ng c\u1ea5p tr\u1ea3i nghi\u1ec7m gi\u1ea5c ng\u1ee7. H\u1ec7 th\u1ed1ng n\u00e0y cung c\u1ea5p \u0111a d\u1ea1ng c\u00e1c d\u00f2ng n\u1ec7m, g\u1ed1i v\u00e0 ch\u0103n ga t\u1eeb nhi\u1ec1u th\u01b0\u01a1ng hi\u1ec7u uy t\u00edn, ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng nhu c\u1ea7u kh\u00e1c nhau nh\u01b0 n\u1eb1m \u00eam \u00e1i, tho\u00e1ng m\u00e1t hay h\u1ed7 tr\u1ee3 n\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng t\u1ed1t h\u01a1n. \u0110\u1eb7c bi\u1ec7t, <a href=\"https:\/\/vuanem.com\/\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vua N\u1ec7m<\/a> \u00e1p d\u1ee5ng ch\u00ednh s\u00e1ch <a href=\"https:\/\/vuanem.com\/blog\/120-dem-nam-thu-mien-phi.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/120-dem-nam-thu-mien-phi.html\" target=\"_blank\" rel=\"noreferrer noopener\">ng\u1ee7 th\u1eed 120 \u0111\u00eam<\/a> cho nhi\u1ec1u d\u00f2ng n\u1ec7m, cho ph\u00e9p b\u1ea1n tr\u1ea3i nghi\u1ec7m th\u1ef1c t\u1ebf ngay t\u1ea1i nh\u00e0. N\u1ebfu s\u1ea3n ph\u1ea9m ch\u01b0a ph\u00f9 h\u1ee3p, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 \u0111\u1ed5i tr\u1ea3 theo quy \u0111\u1ecbnh, gi\u00fap vi\u1ec7c l\u1ef1a ch\u1ecdn tr\u1edf n\u00ean an t\u00e2m v\u00e0 linh ho\u1ea1t h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/dau-tu-giac-ngu-voi-vua-nem.jpg\" alt=\"C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n v\u1edbi ch\u0103n ga g\u1ed1i n\u1ec7m Vua N\u1ec7m\" class=\"wp-image-278493\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/dau-tu-giac-ngu-voi-vua-nem.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/dau-tu-giac-ngu-voi-vua-nem-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/dau-tu-giac-ngu-voi-vua-nem-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n v\u1edbi ch\u0103n ga g\u1ed1i n\u1ec7m Vua N\u1ec7m<\/em><\/figcaption><\/figure><\/div>\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, \u0111\u1ed9i ng\u0169 t\u01b0 v\u1ea5n t\u1ea1i Vua N\u1ec7m c\u0169ng h\u1ed7 tr\u1ee3 b\u1ea1n t\u00ecm ra s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 th\u00f3i quen ng\u1ee7 c\u00e1 nh\u00e2n. Khi k\u1ebft h\u1ee3p m\u1ed9t chi\u1ebfc n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng c\u00f9ng kh\u00f4ng gian ng\u1ee7 d\u1ec5 ch\u1ecbu v\u00e0 c\u00e1c th\u00f3i quen t\u0129nh t\u00e2m h\u1ee3p l\u00fd, b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, ng\u1ee7 s\u00e2u h\u01a1n v\u00e0 th\u1ee9c d\u1eady v\u1edbi tr\u1ea1ng th\u00e1i th\u01b0 th\u00e1i, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u00ean \u0111\u00e2y l\u00e0 12+ <\/span><b>c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7<\/b><span style=\"font-weight: 400;\"> m\u00e0 Vua N\u1ec7m ngh\u0129 b\u1ea5t c\u1ee9 ai c\u0169ng s\u1ebd c\u1ea7n. Gi\u1ea5c ng\u1ee7 l\u00e0 th\u1eddi \u0111i\u1ec3m ch\u00fang ta ph\u1ee5c h\u1ed3i l\u1ea1i n\u0103ng l\u01b0\u1ee3ng sau m\u1ed9t ng\u00e0y d\u00e0i, v\u00ec th\u1ebf h\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u1ecdn v\u1eb9n nh\u1ea5t nh\u00e9!<\/span><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;108312&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;B\u1eadt m\u00ed 15 c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 b\u1ea1n c\u1ea7n bi\u1ebft&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 \u0111\u00e1nh gi\u00e1)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n kh\u00f3 \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 m\u00e0 c\u1ee9 thao th\u1ee9c b\u1edfi nh\u1eefng d\u00f2ng suy ngh\u0129 lan man? L\u00fac n\u00e0y, c\u00e1ch \u0111\u1ec3 t\u0129nh t\u00e2m tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 \u0111i\u1ec1u c\u1ef1c&#8230;<\/p>\n","protected":false},"author":14,"featured_media":278492,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[778],"ppma_author":[2088],"class_list":["post-108312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-thoi-quen-truoc-khi-ngu"],"authors":[{"term_id":2088,"user_id":14,"is_guest":0,"slug":"hoangtrinh","display_name":"Ho\u00e0ng Trinh","avatar_url":{"url":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg","url2x":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg"},"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/108312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/comments?post=108312"}],"version-history":[{"count":9,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/108312\/revisions"}],"predecessor-version":[{"id":279001,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/108312\/revisions\/279001"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/278492"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=108312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=108312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=108312"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=108312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}