{"id":117561,"date":"2023-05-03T23:26:44","date_gmt":"2023-05-03T16:26:44","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=117561"},"modified":"2025-05-07T10:49:07","modified_gmt":"2025-05-07T03:49:07","slug":"ngu-4-tieng-mot-ngay","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/ngu-4-tieng-mot-ngay.html","title":{"rendered":"Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng? C\u00e1ch ng\u1ee7 \u00edt v\u1eabn c\u00f3 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng"},"content":{"rendered":"<div id=\"vuanem-1338218440\" 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 D-Day 4\/4\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner.jpg\" alt=\"Banner D-Day 4\/4\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner-300x156.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner-768x399.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"519\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">Ch\u00fang ta v\u1eabn th\u01b0\u1eddng \u0111\u01b0\u1ee3c khuy\u00ean l\u00e0 n\u00ean ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0111\u1ec3 th\u1ee9c gi\u1ea5c trong s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 s\u1ea3ng kho\u00e1i. B\u00ean c\u1ea1nh \u0111\u00f3, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i ng\u00e0y c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. Tuy nhi\u00ean, c\u00f3 nhi\u1ec1u l\u00fd do \u0111\u1ec3 m\u1ed9t ng\u01b0\u1eddi ch\u1ec9 ng\u1ee7 4 ti\u1ebfng m\u1ed7i ng\u00e0y. V\u1eady ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng v\u00e0 l\u00e0m sao \u0111\u1ec3 ng\u1ee7 \u00edt m\u00e0 v\u1eabn th\u1ea5y b\u1ea3n th\u00e2n m\u00ecnh \u1ed5n? C\u00f9ng \u0111\u1ecdc b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi \u0111\u1ec3 t\u00ecm l\u1eddi gi\u1ea3i \u0111\u00e1p nh\u00e9!<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\/ngu-4-tieng-mot-ngay.html\/#1-ngu-4-tieng-mot-ngay-co-sao-khong\" >1. Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng?<\/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\/ngu-4-tieng-mot-ngay.html\/#2-ngu-4-tieng-mot-ngay-gay-anh-huong-den-chu-ky-giac-ngu\" >2. Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/ngu-4-tieng-mot-ngay.html\/#3-hau-qua-cua-viec-ngu-khong-du-giac\" >3. H\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/ngu-4-tieng-mot-ngay.html\/#31-mat-tap-trung\" >3.1. M\u1ea5t t\u1eadp trung<\/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\/ngu-4-tieng-mot-ngay.html\/#32-roi-loan-tam-ly\" >3.2. R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd<\/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\/ngu-4-tieng-mot-ngay.html\/#33-lam-viec-khong-dat-hieu-suat\" >3.3. L\u00e0m vi\u1ec7c kh\u00f4ng \u0111\u1ea1t hi\u1ec7u su\u1ea5t<\/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\/ngu-4-tieng-mot-ngay.html\/#34-giam-tuoi-tho\" >3.4. Gi\u1ea3m tu\u1ed5i th\u1ecd<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/ngu-4-tieng-mot-ngay.html\/#4-cach-de-ngu-it-ma-khong-met\" >4. C\u00e1ch \u0111\u1ec3 ng\u1ee7 \u00edt m\u00e0 kh\u00f4ng m\u1ec7t<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/ngu-4-tieng-mot-ngay.html\/#41-ngu-ngay-%e2%80%93-siesta-sleep\" >4.1. Ng\u1ee7 ng\u00e0y \u2013 Siesta Sleep<\/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\/ngu-4-tieng-mot-ngay.html\/#42-ngu-nhieu-giac\" >4.2. Ng\u1ee7 nhi\u1ec1u gi\u1ea5c<\/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\/ngu-4-tieng-mot-ngay.html\/#43-ngu-theo-chu-ky-90-phut\" >4.3. Ng\u1ee7 theo chu k\u1ef3 90 ph\u00fat<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-ngu-4-tieng-mot-ngay-co-sao-khong\"><\/span><b>1. Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y l\u00e0 kh\u00f4ng \u0111\u1ee7, \u0111i\u1ec1u n\u00e0y ho\u00e0n to\u00e0n \u0111\u00fang v\u1edbi l\u00fd thuy\u1ebft \u0111\u00e3 \u0111\u01b0\u1ee3c khoa h\u1ecdc ch\u1ee9ng minh. Sau gi\u1ea5c ng\u1ee7 4 ti\u1ebfng v\u00e0o ban \u0111\u00eam, b\u1ea1n s\u1ebd th\u1ee9c d\u1eady v\u1edbi t\u1ea5t c\u1ea3 s\u1ef1 m\u1ec7t m\u1ecfi v\u00e0 ki\u1ec7t s\u1ee9c. Trong nguy\u00ean ng\u00e0y h\u00f4m sau, b\u1ea1n s\u1ebd l\u00e0m m\u1ecdi vi\u1ec7c trong s\u1ef1 \u0111\u1edd \u0111\u1eabn v\u00e0 \u0111\u00f4i khi \u0111\u01b0a ra nh\u1eefng nh\u1eadn \u0111\u1ecbnh sai l\u1ea7m.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">V\u1eabn c\u00f3 ng\u01b0\u1eddi tin r\u1eb1ng d\u00f9 b\u1ea1n ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y nh\u01b0ng ch\u1ec9 c\u1ea7n ng\u1ee7 ngon th\u00ec m\u1ecdi chuy\u1ec7n s\u1ebd \u1ed5n th\u00f4i. Tr\u00ean th\u1ef1c t\u1ebf kh\u00f4ng ph\u1ea3i nh\u01b0 v\u1eady, d\u00f9 gi\u1ea5c ng\u1ee7 \u1ea5y c\u00f3 s\u00e2u \u0111\u1ebfn m\u1ee9c n\u00e0o, k\u1ebft qu\u1ea3 c\u0169ng gi\u1ed1ng nhau m\u00e0 th\u00f4i.\u00a0<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-117562\"><img decoding=\"async\" width=\"1200\" height=\"828\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/mot-ngay-ngu-4-tieng-co-sao-khong.jpg\" alt=\"m\u1ed9t ng\u00e0y ng\u1ee7 4 ti\u1ebfng c\u00f3 sao kh\u00f4ng\" class=\"wp-image-117562\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/mot-ngay-ngu-4-tieng-co-sao-khong.jpg 1200w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/mot-ngay-ngu-4-tieng-co-sao-khong-300x207.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/mot-ngay-ngu-4-tieng-co-sao-khong-1087x750.jpg 1087w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/mot-ngay-ngu-4-tieng-co-sao-khong-768x530.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\"><em>Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng?<\/em><\/figcaption><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00f2n c\u00f3 quan \u0111i\u1ec3m cho r\u1eb1ng n\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n vi\u1ec7c ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y th\u01b0\u1eddng xuy\u00ean, b\u1ea1n s\u1ebd quen v\u00e0 kh\u00f4ng c\u00f2n th\u1ea5y m\u1ec7t m\u1ecfi. B\u1ea1n c\u00f3 th\u1ec3 th\u00edch nghi, nh\u01b0ng c\u00e1c c\u01a1 quan ch\u1ee9c n\u0103ng kh\u00e1c th\u00ec ch\u01b0a ch\u1eafc.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1eb7c bi\u1ec7t, n\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 s\u1ebd c\u1ea7n nhi\u1ec1u h\u01a1n 7 gi\u1edd ng\u1ee7 \u0111\u1ec3 ph\u1ee5c h\u1ed3i nh\u1eefng t\u1ed5n th\u1ea5t v\u1ec1 th\u1ec3 ch\u1ea5t. Nh\u01b0 v\u1eady, \u0111\u00f4i khi b\u1ea1n c\u00f2n ph\u1ea3i ng\u1ee7 nhi\u1ec1u h\u01a1n s\u1ed1 gi\u1edd khuy\u1ebfn ngh\u1ecb ch\u1ee9 \u0111\u1eebng n\u00f3i l\u00e0 \u00edt h\u01a1n, c\u1ee5 th\u1ec3 l\u00e0 ch\u1ec9 4 ti\u1ebfng.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u0103m 2018, h\u01a1n 10 ngh\u00ecn ng\u01b0\u1eddi \u0111\u00e3 \u0111\u01b0\u1ee3c m\u1eddi tham gia m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 th\u00f3i quen ng\u1ee7. K\u1ebft qu\u1ea3 cho th\u1ea5y n\u00e3o c\u1ee7a ng\u01b0\u1eddi ch\u1ec9 ng\u1ee7 4 ti\u1ebfng m\u1ed7i \u0111\u00eam b\u1ecb l\u00e3o h\u00f3a th\u00eam 8 n\u0103m.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ch\u01b0a h\u1ebft, ng\u1ee7 \u00edt h\u01a1n 7 gi\u1edd m\u1ed7i \u0111\u00eam c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">R\u1ed1i lo\u1ea1n lo \u00e2u.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">T\u0103ng huy\u1ebft \u00e1p.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ti\u1ec3u \u0111\u01b0\u1eddng, b\u00e9o ph\u00ec.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">R\u1ed1i lo\u1ea1n th\u1ea7n kinh<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ch\u1ee9ng kh\u00f3 th\u1edf khi ng\u1ee7<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">B\u1ec7nh l\u00fd li\u00ean quan \u0111\u1ebfn tim m\u1ea1ch.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean, t\u00f9y v\u00e0o th\u1ec3 tr\u1ea1ng m\u00e0 m\u1ed7i ng\u01b0\u1eddi l\u1ea1i c\u00f3 th\u00f3i quen ng\u1ee7 kh\u00e1c nhau. H\u1ecd s\u1ebd l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 v\u00e0 c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n khi ng\u1ee7 \u00edt h\u01a1n 7 ti\u1ebfng. Th\u1eadm ch\u00ed, vi\u1ec7c ng\u1ee7 nhi\u1ec1u khi\u1ebfn h\u1ecd th\u01b0\u1eddng xuy\u00ean c\u1ea3m th\u1ea5y ch\u00e1n ch\u01b0\u1eddng v\u00e0 kh\u00f4ng minh m\u1eabn. Khoa h\u1ecdc g\u1ecdi \u0111\u00e2y l\u00e0 gi\u1ea5c ng\u1ee7 \u0111\u1ed9t bi\u1ebfn gen.<\/span><\/p>\n\n\n\n<div id=\"vuanem-2262212875\" 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_2026-04-03-135758.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\">9.190.000\u0111<\/div><div class=\"price\">7.352.000\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_2026-04-03-135800.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\">-40%<\/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\">14.640.000\u0111<\/div><div class=\"price\">8.784.000\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\/gzHi260nxSafF8GwwSK5sOeG1FqWpgX7UWsqiU20_2026-04-03-135801.jpg\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus gi\u1ea3m ti\u1ebfng \u1ed3n 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 gi\u1ea3m ti\u1ebfng \u1ed3n 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_2026-04-03-135810.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\">28.580.000\u0111<\/div><div class=\"price\">22.864.000\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-ngu-4-tieng-mot-ngay-gay-anh-huong-den-chu-ky-giac-ngu\"><\/span><b>2. Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u01a1 th\u1ec3 ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng s\u1ebd tr\u1ea3i qua chu k\u1ef3 gi\u1ea5c ng\u1ee7 g\u1ed3m 4 giai \u0111o\u1ea1n c\u01a1 b\u1ea3n:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Giai \u0111o\u1ea1n N1: k\u00e9o d\u00e0i t\u1eeb 1 &#8211; 5 ph\u00fat, \u0111\u01b0\u1ee3c xem l\u00e0 giai \u0111o\u1ea1n nh\u1eb9 nh\u1ea5t trong chu k\u1ef3 gi\u1ea5c ng\u1ee7, l\u00fac n\u00e0y c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n nh\u1edd nh\u1ecbp th\u1edf v\u00e0 nh\u1ecbp tim ch\u1eadm d\u1ea7n.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Giai \u0111o\u1ea1n N2: k\u00e9o d\u00e0i t\u1eeb 10 &#8211; 25 ph\u00fat, l\u00fac n\u00e0y nh\u1ecbp th\u1edf v\u00e0 nh\u1ecbp tim c\u00f2n ch\u1eadm h\u01a1n giai \u0111o\u1ea1n N1, \u0111\u1ed3ng th\u1eddi nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 gi\u1ea3m xu\u1ed1ng.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Giai \u0111o\u1ea1n N3: k\u00e9o d\u00e0i t\u1eeb 20 &#8211; 40 ph\u00fat, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 s\u00e2u, l\u00fac n\u00e0y c\u01a1 th\u1ec3 ti\u1ebfn h\u00e0nh qu\u00e1 tr\u00ecnh s\u1eeda ch\u1eefa c\u00e1c m\u00f4 v\u00e0 t\u1ebf b\u00e0o.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Giai \u0111o\u1ea1n ng\u1ee7 REM: k\u00e9o d\u00e0i t\u1eeb 10 &#8211; 60 ph\u00fat sau khi c\u01a1 th\u1ec3 \u0111\u00e3 ng\u1ee7 \u0111\u01b0\u1ee3c kho\u1ea3ng t\u1eeb 70 &#8211; 90 ph\u00fat.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image size-full wp-image-117563\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1200\" height=\"828\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/phuong-phap-ngu-4-tieng-mot-ngay.jpg\" alt=\"ph\u01b0\u01a1ng ph\u00e1p ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y\" class=\"wp-image-117563\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/phuong-phap-ngu-4-tieng-mot-ngay.jpg 1200w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/phuong-phap-ngu-4-tieng-mot-ngay-300x207.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/phuong-phap-ngu-4-tieng-mot-ngay-1087x750.jpg 1087w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/phuong-phap-ngu-4-tieng-mot-ngay-768x530.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\"><em>M\u1ed7i chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ea7n nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 ho\u00e0n th\u00e0nh<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu c\u1ed9ng t\u1ed5ng th\u1eddi gian c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c chu k\u1ef3 l\u1ea1i th\u00ec con s\u1ed1 s\u1ebd \u0111\u00e2u \u0111\u00f3 g\u1ea7n 4 ti\u1ebfng. M\u00e0 m\u1ed9t gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 ch\u1ea5t l\u01b0\u1ee3ng khi ch\u00fang ta tr\u1ea3i qua t\u1eeb 3 chu k\u1ef3 tr\u1edf l\u00ean. V\u1eady vi\u1ec7c ch\u00fang ta ch\u1ec9 ng\u1ee7 4 ti\u1ebfng m\u1ed7i \u0111\u00eam ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 m\u1ed7i ng\u00e0y \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn chu k\u1ef3 gi\u1ea5c ng\u1ee7.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-hau-qua-cua-viec-ngu-khong-du-giac\"><\/span><b>3. H\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31-mat-tap-trung\"><\/span><b>3.1. M\u1ea5t t\u1eadp trung<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu th\u01b0\u1eddng xuy\u00ean ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c, ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9 s\u1ebd d\u1ea7n b\u1ecb suy gi\u1ea3m. L\u00fd do l\u00e0 v\u00ec th\u1eddi gian b\u1ea1n ch\u00ecm v\u00e0o giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u qu\u00e1 \u00edt trong khi n\u00f3 \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng. T\u1eeb \u0111\u00f3, con ng\u01b0\u1eddi s\u1ebd b\u1ecb m\u1eafc ch\u1ee9ng mau qu\u00ean v\u00e0 kh\u00f4ng c\u00f2n kh\u1ea3 n\u0103ng t\u1eadp trung t\u1ed1i \u0111a.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"32-roi-loan-tam-ly\"><\/span><b>3.2. R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Thi\u1ebfu ng\u1ee7 khi\u1ebfn n\u00e3o b\u1ed9 tr\u1edf n\u00ean ti\u00eau c\u1ef1c h\u01a1n v\u00e0 d\u1eabn \u0111\u1ebfn vi\u1ec7c b\u1ecb m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i, c\u00e1u g\u1eaft v\u00f4 c\u1edb,&#8230; \u0110\u1ed3ng th\u1eddi, \u0111\u00e2y c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n l\u00e0m gi\u1ea3m serotonin, m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh gi\u00fap t\u00e2m tr\u1ea1ng d\u1ec5 ch\u1ecbu h\u01a1n. T\u00ecnh tr\u1ea1ng n\u00e0y n\u1ebfu k\u00e9o d\u00e0i s\u1ebd g\u00e2y ra nh\u1eefng b\u1ec7nh nguy hi\u1ec3m nh\u01b0 tr\u1ea7m c\u1ea3m hay r\u1ed1i lo\u1ea1n lo \u00e2u.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"33-lam-viec-khong-dat-hieu-suat\"><\/span><b>3.3. L\u00e0m vi\u1ec7c kh\u00f4ng \u0111\u1ea1t hi\u1ec7u su\u1ea5t<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ea5t ng\u1ee7 khi\u1ebfn b\u1ea1n m\u1ea5t t\u1eadp trung v\u00e0 t\u00e2m tr\u1ea1ng b\u1ea5t \u1ed5n, do \u0111\u00f3 m\u00e0 c\u00f4ng vi\u1ec7c c\u0169ng s\u1ebd kh\u00f4ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u01b0 b\u00ecnh th\u01b0\u1eddng. Khi \u0111i l\u00e0m, ngo\u00e0i gi\u1ea5c ng\u1ee7 v\u00e0o ban \u0111\u00eam, h\u00e3y d\u00e0nh 15 &#8211; 20 ph\u00fat \u0111\u1ec3 ng\u1ee7 tr\u01b0a. \u0110\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00e0 c\u01a1 th\u1ec3 l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0o bu\u1ed5i chi\u1ec1u.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-117564\"><img decoding=\"async\" width=\"1343\" height=\"902\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/co-nen-ngu-4-tieng-mot-ngay.jpg\" alt=\"c\u00f3 n\u00ean ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y\" class=\"wp-image-117564\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/co-nen-ngu-4-tieng-mot-ngay.jpg 1343w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/co-nen-ngu-4-tieng-mot-ngay-300x201.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/co-nen-ngu-4-tieng-mot-ngay-1117x750.jpg 1117w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/co-nen-ngu-4-tieng-mot-ngay-768x516.jpg 768w\" sizes=\"(max-width: 1343px) 100vw, 1343px\" \/><figcaption class=\"wp-element-caption\"><em>Thi\u1ebfu ng\u1ee7 khi\u1ebfn b\u1ea1n l\u00e0m vi\u1ec7c k\u00e9m hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"34-giam-tuoi-tho\"><\/span><b>3.4. Gi\u1ea3m tu\u1ed5i th\u1ecd<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Sau khi xem x\u00e9t 16 nghi\u00ean c\u1ee9u l\u1edbn nh\u1ecf v\u1ec1 gi\u1ea5c ng\u1ee7, c\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u00e3 k\u1ebft lu\u1eadn r\u1eb1ng, n\u1ebfu b\u1ea1n ng\u1ee7 \u00edt h\u01a1n 7 ti\u1ebfng m\u1ed7i ng\u00e0y th\u00ec nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 r\u1ea5t cao, kho\u1ea3ng 30%. Ch\u1ee9ng m\u1ea5t ng\u1ee7 kinh ni\u00ean l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh d\u1eabn \u0111\u1ebfn nhi\u1ec1u b\u1ec7nh nguy hi\u1ec3m nh\u01b0 t\u0103ng huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng, suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, b\u1ec7nh tim m\u1ea1ch,&#8230;<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-cach-de-ngu-it-ma-khong-met\"><\/span><b>4. C\u00e1ch \u0111\u1ec3 ng\u1ee7 \u00edt m\u00e0 kh\u00f4ng m\u1ec7t<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"41-ngu-ngay-%e2%80%93-siesta-sleep\"><\/span><b>4.1. Ng\u1ee7 ng\u00e0y \u2013 Siesta Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Nhi\u1ec1u ng\u01b0\u1eddi n\u01b0\u1edbc ngo\u00e0i v\u00f4 c\u00f9ng b\u1ea5t ng\u1edd v\u1edbi v\u0103n ho\u00e1 ng\u1ee7 tr\u01b0a c\u1ee7a ng\u01b0\u1eddi Vi\u1ec7t. Tr\u00ean th\u1ef1c t\u1ebf, ch\u1ee3p m\u1eaft kho\u1ea3ng 15 &#8211; 20 ph\u00fat v\u00e0o bu\u1ed5i tr\u01b0a mang l\u1ea1i cho b\u1ea1n s\u1ef1 t\u1ec9nh t\u00e1o \u0111\u1ebfn cu\u1ed1i ng\u00e0y. Nh\u1edd v\u1eady m\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n c\u0169ng s\u1ebd t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean, c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi n\u00f3i r\u1eb1ng h\u1ecd th\u01b0\u1eddng tr\u00e1nh gi\u1ea5c ng\u1ee7 tr\u01b0a do n\u00f3 khi\u1ebfn h\u1ecd m\u1ec7t m\u1ecfi sau khi th\u1ee9c d\u1eady. N\u1ebfu v\u1eady, h\u00e3y th\u1eed l\u00e0m theo nh\u1eefng g\u1ee3i \u00fd sau \u0111\u1ec3 kh\u00f4ng g\u1eb7p t\u00ecnh tr\u1ea1ng k\u1ec3 tr\u00ean:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Kh\u00f4ng ng\u1ee7 tr\u01b0a qu\u00e1 20 ph\u00fat.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Tr\u01b0\u1edbc khi ng\u1ee7 tr\u01b0a h\u00e3y u\u1ed1ng m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">N\u1eb1m ng\u1ee7 tr\u00ean m\u1ed9t chi\u1ebfc g\u1ed1i \u00eam \u00e1i v\u00e0 ph\u00f9 h\u1ee3p.<\/span><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"42-ngu-nhieu-giac\"><\/span><b>4.2. Ng\u1ee7 nhi\u1ec1u gi\u1ea5c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khoa h\u1ecdc g\u1ecdi vi\u1ec7c chia nh\u1ecf gi\u1ea5c ng\u1ee7 ho\u1eb7c ng\u1ee7 nhi\u1ec1u l\u1ea7n trong ng\u00e0y l\u00e0 gi\u1ea5c ng\u1ee7 \u0111a pha. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n d\u1ef1a tr\u00ean vi\u1ec7c chia c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 ra th\u00e0nh nhi\u1ec1u ph\u1ea7n trong ng\u00e0y. L\u00e0m nh\u01b0 v\u1eady s\u1ebd ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c th\u1eddi gian ng\u1ee7 m\u00e0 b\u1ea1n v\u1eabn c\u1ea3m th\u1ea5y kh\u00f4ng b\u1ecb m\u1ec7t m\u1ecfi.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Gi\u1ea5c ng\u1ee7 \u0111a pha c\u00f3 nhi\u1ec1u c\u00e1ch th\u1ef1c hi\u1ec7n v\u00e0 b\u00ean d\u01b0\u1edbi l\u00e0 m\u1ed9t s\u1ed1 l\u1ecbch tr\u00ecnh ph\u1ed5 bi\u1ebfn:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">L\u1ecbch ng\u1ee7 Dymaxion: t\u1ed5ng th\u1eddi gian ng\u1ee7 l\u00e0 2 ti\u1ebfng m\u1ed7i ng\u00e0y v\u00e0 c\u1ee9 sau 6 ti\u1ebfng ng\u1ee7 30 ph\u00fat.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">L\u1ecbch ng\u1ee7 Uberman: t\u1ed5ng th\u1eddi gian ng\u1ee7 l\u00e0 t\u1eeb 2 &#8211; 3 ti\u1ebfng m\u1ed7i ng\u00e0y v\u00e0 ng\u1ee7 30 ph\u00fat sau 4 gi\u1edd.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">L\u1ecbch ng\u1ee7 Everyman: t\u1ed5ng th\u1eddi gian ng\u1ee7 l\u00e0 4 ti\u1ebfng m\u1ed7i ng\u00e0y, ng\u1ee7 3 ti\u1ebfng c\u1ed1 \u0111\u1ecbnh v\u00e0o ban \u0111\u00eam, ng\u1ee7 3 l\u1ea7n m\u1ed7i l\u1ea7n 20 ph\u00fat v\u00e0o ban ng\u00e0y.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">L\u1ecbch ng\u1ee7 Ba pha: t\u1ed5ng th\u1eddi gian ng\u1ee7 l\u00e0 t\u1eeb 4 &#8211; 5 ti\u1ebfng m\u1ed7i ng\u00e0y, ng\u1ee7 kho\u1ea3ng 1 ti\u1ebfng 30 ph\u00fat m\u1ed7i l\u1ea7n.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image size-full wp-image-117565\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1100\" height=\"734\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/ngu-4-tieng-mot-ngay-co-sao-khong.jpg\" alt=\"ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng\" class=\"wp-image-117565\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/ngu-4-tieng-mot-ngay-co-sao-khong.jpg 1100w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/ngu-4-tieng-mot-ngay-co-sao-khong-300x200.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/ngu-4-tieng-mot-ngay-co-sao-khong-375x250.jpg 375w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/ngu-4-tieng-mot-ngay-co-sao-khong-768x512.jpg 768w\" sizes=\"(max-width: 1100px) 100vw, 1100px\" \/><figcaption class=\"wp-element-caption\"><em>Chia nh\u1ecf gi\u1ea5c ng\u1ee7 th\u00e0nh nhi\u1ec1u l\u1ea7n gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"43-ngu-theo-chu-ky-90-phut\"><\/span><b>4.3. Ng\u1ee7 theo chu k\u1ef3 90 ph\u00fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">D\u1ef1a tr\u00ean 5 giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7, ng\u01b0\u1eddi ta s\u00e1ng t\u1ea1o ra ph\u01b0\u01a1ng ph\u00e1p ng\u1ee7 theo chu k\u1ef3 90 ph\u00fat. N\u1ebfu ng\u1ee7 theo c\u00e1ch n\u00e0y th\u00ec b\u1ea1n s\u1ebd tr\u1ea3i qua m\u1ed7i giai \u0111o\u1ea1n trong kho\u1ea3ng 90 ph\u00fat.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng ph\u1ea3i tr\u1ea3i qua 6 chu k\u1ef3 kh\u00f4ng b\u1ecb gi\u00e1n \u0111o\u1ea1n. D\u00f9 b\u1ea1n c\u00f3 mu\u1ed1n th\u1ef1c hi\u1ec7n vi\u1ec7c ng\u1ee7 \u00edt m\u00e0 kh\u00f4ng m\u1ec7t, b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i ng\u1ee7 t\u1ed1i thi\u1ec3u 3 chu k\u1ef3, kho\u1ea3ng 4 gi\u1edd 30 ph\u00fat.&nbsp;<\/span><\/p>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u1ee7 \u00edt c\u00f3 t\u1ed1t kh\u00f4ng? T\u1ed5ng h\u1ee3p c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u00fap ng\u1ee7 \u00edt m\u00e0 v\u1eabn kh\u1ecfe<\/li>\n\n\n\n<li>L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ng\u1ee7 \u00edt kh\u00f4ng m\u1ec7t ?<\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">V\u1eady th\u1eafc m\u1eafc ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng \u0111\u00e3 \u0111\u01b0\u1ee3c gi\u1ea3i \u0111\u00e1p trong b\u00e0i vi\u1ebft. Vi\u1ec7c ng\u1ee7 4 ti\u1ebfng m\u1ed7i ng\u00e0y kh\u00f4ng \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia khuy\u1ebfn kh\u00edch cho l\u1eafm. Thi\u1ebfu ng\u1ee7 d\u1ec5 d\u1eabn \u0111\u1ebfn nh\u1eefng h\u1eadu qu\u1ea3 kh\u00f4ng mong mu\u1ed1n v\u00e0 th\u1eadm ch\u00ed l\u00e0 \u0111\u00e1ng ti\u1ebfc. Tuy nhi\u00ean, n\u1ebfu \u0111\u00f3 l\u00e0 tr\u01b0\u1eddng h\u1ee3p b\u1ea5t kh\u1ea3 kh\u00e1ng, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 linh ho\u1ea1t t\u00ecm c\u00e1ch ng\u1ee7 \u00edt m\u00e0 kh\u00f4ng m\u1ec7t nh\u01b0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd trong b\u00e0i.<\/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;117561&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;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&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;0\\\/5 - (0 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Ng\u1ee7 4 ti\u1ebfng m\u1ed9t ng\u00e0y c\u00f3 sao kh\u00f4ng? C\u00e1ch ng\u1ee7 \u00edt v\u1eabn c\u00f3 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng&quot;,&quot;width&quot;:&quot;0&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: 0px;\">\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            <span class=\"kksr-muted\">\u0110\u00e1nh gi\u00e1 post<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u00fang ta v\u1eabn th\u01b0\u1eddng \u0111\u01b0\u1ee3c khuy\u00ean l\u00e0 n\u00ean ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0111\u1ec3 th\u1ee9c gi\u1ea5c trong s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 s\u1ea3ng kho\u00e1i. B\u00ean c\u1ea1nh \u0111\u00f3, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i ng\u00e0y c\u00f2n&#8230;<\/p>\n","protected":false},"author":14,"featured_media":117566,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[756],"ppma_author":[2088],"class_list":["post-117561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-tac-hai-khi-thieu-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\/117561","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=117561"}],"version-history":[{"count":8,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/117561\/revisions"}],"predecessor-version":[{"id":235678,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/117561\/revisions\/235678"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/117566"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=117561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=117561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=117561"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=117561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}