{"id":119767,"date":"2023-08-04T14:02:17","date_gmt":"2023-08-04T07:02:17","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=119767"},"modified":"2025-05-07T09:52:38","modified_gmt":"2025-05-07T02:52:38","slug":"thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html","title":{"rendered":"3 th\u00f3i quen l\u00e0nh m\u1ea1nh \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n!"},"content":{"rendered":"<div id=\"vuanem-1277288194\" 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 th\u00e1ng 4\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3.jpg\" alt=\"Banner th\u00e1ng 4\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3-300x159.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3-768x407.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">\u0110\u00f4i khi ch\u00fang ta b\u1eaft \u0111\u1ea7u th\u1eed th\u00f3i quen m\u1edbi, v\u00ec ch\u00fang ta ngh\u0129 r\u1eb1ng ch\u00fang \u201cl\u00e0nh m\u1ea1nh\u201d v\u00e0 t\u1ed1t cho cu\u1ed9c s\u1ed1ng c\u0169ng nh\u01b0 gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta. Nh\u01b0ng s\u1ef1 th\u1eadt l\u00e0 c\u00f3 nhi\u1ec1u \u201cth\u00f3i quen l\u00e0nh m\u1ea1nh\u201d c\u00f3 th\u1ec3 g\u00e2y b\u1ea5t l\u1ee3i cho gi\u1ea5c ng\u1ee7. Ch\u00fang ta th\u1ef1c h\u00e0nh nh\u1eefng th\u00f3i quen n\u00e0y m\u00e0 kh\u00f4ng \u00fd th\u1ee9c \u0111\u01b0\u1ee3c nh\u1eefng t\u1ed5n h\u1ea1i n\u00f3 \u0111ang g\u00e2y ra.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong b\u00e0i vi\u1ebft n\u00e0y, h\u00e3y c\u00f9ng Vua N\u1ec7m ph\u00e2n t\u00edch m\u1ed9t s\u1ed1 <strong>th\u00f3i quen l\u00e0nh m\u1ea1nh \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/strong> 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\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#1-3-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu\" >1. 3 th\u00f3i quen l\u00e0nh m\u1ea1nh \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#11-tap-the-duc\" >1.1. 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-3\" href=\"https:\/\/vuanem.com\/blog\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#12-thoi-quen-an-kieng\" >1.2. Th\u00f3i quen \u0103n ki\u00eang<\/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\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#13-di-ngu-qua-som\" >1.3. \u0110i ng\u1ee7 qu\u00e1 s\u1edbm<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/vuanem.com\/blog\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#4-loi-khuyen-khac-de-ren-luyen-thoi-quen-ngu-lanh-manh\" >4. L\u1eddi khuy\u00ean kh\u00e1c \u0111\u1ec3 r\u00e8n luy\u1ec7n th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#41-dung-de-cong-viec-con-ton-tai-cac-van-de-chua-duoc-giai-quyet\" >4.1. \u0110\u1eebng \u0111\u1ec3 c\u00f4ng vi\u1ec7c c\u00f2n t\u1ed3n t\u1ea1i c\u00e1c v\u1ea5n \u0111\u1ec1 ch\u01b0a \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft<\/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\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#42-tat-cac-thiet-bi-dien-tu-truoc-khi-ngu\" >4.2. T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7&nbsp;<\/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\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#43-han-che-tho%cc%80i-gian-ngu-trua\" >4.3. H\u1ea1n ch\u1ebf th\u01a1\u0300i gian ng\u1ee7 tr\u01b0a&nbsp;<\/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\/thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.html\/#44-kiem-soat-cang-thang-truoc-khi-di-ngu\" >4.4. Ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-3-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu\"><\/span><b>1. 3 th\u00f3i quen l\u00e0nh m\u1ea1nh \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-tap-the-duc\"><\/span><b>1.1. T\u1eadp th\u1ec3 d\u1ee5c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image wp-image-119783 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"750\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/tap-the-duc-qua-suc-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-1125x750.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 s\u1ee9c \" class=\"wp-image-119783\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/tap-the-duc-qua-suc-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-1125x750.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/tap-the-duc-qua-suc-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-300x200.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/tap-the-duc-qua-suc-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-375x250.jpg 375w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/tap-the-duc-qua-suc-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-768x512.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/tap-the-duc-qua-suc-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.jpg 1200w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 s\u1ee9c l\u00e0 th\u00f3i quen l\u00e0nh m\u1ea1nh nh\u01b0ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ph\u00e2n b\u1ed5 th\u1eddi gian cho vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c r\u00f5 r\u00e0ng l\u00e0 \u0111i\u1ec1u c\u1ef1c k\u1ef3 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. <\/span><span style=\"font-weight: 400;\">Tuy nhi\u00ean, c\u00f3 nh\u1eefng tr\u01b0\u1eddng h\u1ee3p m\u00e0 vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c l\u1ea1i ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7. \u0110i\u1ec1u n\u00e0y tr\u00e1i ng\u01b0\u1ee3c v\u1edbi ni\u1ec1m tin ph\u1ed5 bi\u1ebfn r\u1eb1ng m\u1ec7t m\u1ecfi v\u1ec1 th\u1ec3 ch\u1ea5t c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n s\u1ebd ng\u1ee7 nhanh h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u khi\u1ebfn th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c g\u00e2y ra t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn gi\u1ea5c ng\u1ee7 l\u00e0 vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ch\u1eb3ng h\u1ea1n, c\u00e1c c\u01a1n \u0111au nh\u1ee9c do t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c c\u00f3 th\u1ec3 g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 \u0111\u00e1nh th\u1ee9c b\u1ea1n v\u00e0o n\u1eeda \u0111\u00eam. Vi\u1ec7c kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd l\u1ea5y qu\u00e3ng th\u1eddi gian qu\u00fd gi\u00e1 m\u00e0 c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 s\u1eeda ch\u1eefa c\u00e1c m\u00f4 b\u1ecb t\u1ed5n th\u01b0\u01a1ng.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ngay c\u1ea3 khi b\u1ea1n ng\u1ee7 \u0111\u1ee7 gi\u1edd, vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 ph\u1ee5c h\u1ed3i k\u1ecbp, khi\u1ebfn b\u1ea1n th\u1ee9c d\u1eady v\u1edbi c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 u\u1ec3 o\u1ea3i.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t nguy\u00ean nh\u00e2n kh\u00e1c m\u00e0 vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n l\u00e0 t\u1eadp qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u1ea1ng th\u00e1i l\u00fd t\u01b0\u1edfng nh\u1ea5t cho gi\u1ea5c ng\u1ee7 l\u00e0 b\u00ecnh t\u0129nh v\u00e0 th\u01b0 gi\u00e3n. Trong khi vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng mang l\u1ea1i c\u1ea3m gi\u00e1c h\u01b0ng ph\u1ea5n. Vi\u1ec7c s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u0169ng l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y c\u0169ng \u0111i ng\u01b0\u1ee3c l\u1ea1i v\u1edbi tr\u1ea1ng th\u00e1i l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7 l\u00e0 nhi\u1ec7t \u0111\u1ed9 l\u00f5i c\u1ea7n gi\u1ea3m xu\u1ed1ng.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u00ecn chung vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 s\u1ebd khi\u1ebfn nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea1n b\u1ecb x\u00e1o tr\u1ed9n, d\u1eabn t\u1edbi t\u00ecnh tr\u1ea1ng kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">L\u1eddi khuy\u00ean: B\u1ea1n h\u00e3y c\u1ed1 g\u1eafng s\u1eafp x\u1ebfp th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao trong khung th\u1eddi th\u1eddi gian s\u1edbm h\u01a1n. T\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n ngay sau khi th\u1ee9c d\u1eady v\u00e0o bu\u1ed5i s\u00e1ng v\u00ec \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 th\u1ec3 b\u1ea1n c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i nh\u1ea5t. \u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp bu\u1ed5i t\u1ed1i, h\u00e3y ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111i b\u1ed9, pilates v\u00e0 yoga.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-thoi-quen-an-kieng\"><\/span><b>1.2. Th\u00f3i quen \u0103n ki\u00eang<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image wp-image-119784 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"750\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/an-kieng-khong-dung-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-1125x750.jpg\" alt=\"Th\u00f3i quen \u0103n u\u1ed1ng, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng kh\u00f4ng \u0111\u00fang c\u00e1ch\" class=\"wp-image-119784\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/an-kieng-khong-dung-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-1125x750.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/an-kieng-khong-dung-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-300x200.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/an-kieng-khong-dung-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-375x250.jpg 375w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/an-kieng-khong-dung-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu-768x512.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/an-kieng-khong-dung-la-thoi-quen-lanh-manh-anh-huong-xau-den-giac-ngu.jpg 1500w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>Th\u00f3i quen \u0103n u\u1ed1ng, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Nghi\u00ean c\u1ee9u cho th\u1ea5y ph\u1ea7n l\u1edbn c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang \u0111\u1ec1u c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng th\u00f3i quen kh\u00f4ng l\u00e0nh m\u1ea1nh, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c \u00e1p d\u1ee5ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang qu\u00e1 ngh\u00e8o n\u00e0n dinh d\u01b0\u1ee1ng khi\u1ebfn b\u1ea1n thi\u1ebfu h\u1ee5t c\u00e1c ch\u1ea5t c\u1ea7n thi\u1ebft m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 s\u1eeda ch\u1eefa v\u00e0 nu\u00f4i d\u01b0\u1ee1ng trong khi ng\u1ee7. Cu\u1ed1i c\u00f9ng, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y y\u1ebfu \u1edbt v\u00e0 m\u1ec7t m\u1ecfi thay v\u00ec s\u1ea3ng kho\u00e1i v\u00e0o ng\u00e0y h\u00f4m sau.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ngo\u00e0i vi\u1ec7c thi\u1ebfu dinh d\u01b0\u1ee1ng, vi\u1ec7c \u0111i ng\u1ee7 v\u1edbi c\u00e1i b\u1ee5ng qu\u00e1 tr\u1ed1ng r\u1ed7ng c\u00f3 th\u1ec3 g\u00e2y ra m\u1ed9t s\u1ed1 kh\u00f3 ch\u1ecbu.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 n\u00ean \u0103n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7? C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn l\u00e0 kh\u00f4ng. \u0102n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. Vi\u1ec7c \u0111i ng\u1ee7 khi c\u01a1 th\u1ec3 b\u1ea1n v\u1eabn \u0111ang \u201cb\u1eadn r\u1ed9n\u201d trong qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a c\u00f3 th\u1ec3 khi\u1ebfn axit trong d\u1ea1 d\u00e0y t\u0103ng l\u00ean, g\u00e2y ra ch\u1ee9ng \u1ee3 n\u00f3ng v\u00e0 kh\u00f3 ti\u00eau.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c \u0111i ng\u1ee7 ngay khi m\u1edbi \u0103n xong c\u0169ng l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a c\u1ee7a ru\u1ed9t ch\u00fang ta. Nh\u01b0ng n\u1ebfu b\u1ea1n \u0111ang c\u1ea3m th\u1ea5y qu\u00e1 \u0111\u00f3i kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c th\u00ec t\u1ed1t nh\u1ea5t n\u00ean \u0103n m\u1ed9t b\u1eefa \u0103n nh\u1eb9.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-di-ngu-qua-som\"><\/span><b>1.3. \u0110i ng\u1ee7 qu\u00e1 s\u1edbm<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image wp-image-119787 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"633\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/di-ngu-qua-som-1-1125x633.jpg\" alt=\"\u0110i ng\u1ee7 s\u1edbm h\u01a1n l\u1ecbch tr\u00ecnh ng\u1ee7 th\u00f4ng th\u01b0\u1eddng \" class=\"wp-image-119787\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/di-ngu-qua-som-1-1125x633.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/di-ngu-qua-som-1-300x169.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/di-ngu-qua-som-1-768x432.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/di-ngu-qua-som-1.jpg 1500w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110i ng\u1ee7 s\u1edbm h\u01a1n l\u1ecbch tr\u00ecnh ng\u1ee7 th\u00f4ng th\u01b0\u1eddng c\u1ee7a b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng t\u1ed1t<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ch\u00fang ta th\u01b0\u1eddng nh\u1eadn \u0111\u01b0\u1ee3c l\u1eddi khuy\u00ean r\u1eb1ng n\u00ean ng\u1ee7 s\u1edbm \u0111\u1ec3 t\u1ed1t cho s\u1ee9c kh\u1ecfe. Nh\u01b0ng th\u1ef1c t\u1ebf, vi\u1ec7c \u00e9p bu\u1ed9c b\u1ea3n th\u00e2n \u0111i ng\u1ee7 qu\u00e1 s\u1edbm c\u0169ng l\u00e0 \u0111i\u1ec1u kh\u00f4ng t\u1ed1t.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 t\u1ed1t l\u00e0 b\u1ea1n ch\u1ec9 n\u1eb1m xu\u1ed1ng gi\u01b0\u1eddng khi th\u1ef1c s\u1ef1 s\u1eb5n s\u00e0ng \u0111\u1ec3 \u0111i ng\u1ee7. \u0110i ng\u1ee7 s\u1edbm h\u01a1n l\u1ecbch tr\u00ecnh ng\u1ee7 th\u00f4ng th\u01b0\u1eddng c\u1ee7a b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng l\u00e0 tr\u01b0\u1eddng h\u1ee3p t\u1ed1t nh\u1ea5t v\u00ec \u0111\u1ed3ng h\u1ed3 b\u00ean trong c\u1ee7a b\u1ea1n kh\u00f4ng quen v\u1edbi th\u1eddi gian \u0111\u00f3.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c \u00e9p bu\u1ed9c b\u1ea3n th\u00e2n \u0111i ng\u1ee7 s\u1edbm h\u01a1n qu\u00e1 nhi\u1ec1u so v\u1edbi gi\u1edd \u0111i ng\u1ee7 c\u1ee7a \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n t\u1ec9nh t\u00e1o l\u00e2u h\u01a1n. H\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi \u0111i ng\u1ee7 s\u1edbm h\u01a1n l\u1ecbch tr\u00ecnh ng\u1ee7 th\u00f4ng th\u01b0\u1eddng c\u1ee7a h\u1ecd c\u00f3 xu h\u01b0\u1edbng l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng ho\u1eb7c xem TV. \u0110i\u1ec1u n\u00e0y khi\u1ebfn ch\u00fang ta c\u00e0ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh nhi\u1ec1u h\u01a1n. \u0110\u00e2y l\u00e0 lo\u1ea1i \u00e1nh s\u00e1ng nh\u00e2n t\u1ea1o c\u00f3 kh\u1ea3 n\u0103ng t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 ph\u00e1 v\u1ee1 nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy v\u1eady c\u0169ng c\u00f3 nhi\u1ec1u m\u1eb9o \u0111\u1ec3 gi\u00fap b\u1ea1n r\u00e8n luy\u1ec7n th\u00f3i quen \u0111i ng\u1ee7 s\u1edbm h\u01a1n so v\u1edbi l\u1ecbch ng\u1ee7 hi\u1ec7n t\u1ea1i m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn gi\u1ea5c ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ch\u1eb3ng h\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng tr\u00e0 tr\u01b0\u1edbc khi \u0111i ng\u1ee7 ho\u1eb7c s\u1eed d\u1ee5ng d\u1ea7u th\u01a1m tinh d\u1ea7u th\u01b0 gi\u00e3n. B\u00ean c\u1ea1nh \u0111\u00f3, h\u00e3y lo\u1ea1i b\u1ecf \u00e1nh s\u00e1ng ch\u00f3i v\u00e0 ti\u1ebfng \u1ed3n l\u1edbn trong ph\u00f2ng \u0111\u1ec3 c\u00f3 th\u1ec3 ng\u1ee7 ngon h\u01a1n v\u00e0o th\u1eddi \u0111i\u1ec3m s\u1edbm h\u01a1n.<\/span><\/p>\n\n\n\n<div id=\"vuanem-869315066\" 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_2026-04-08-135044.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\">8.390.000\u0111<\/div><div class=\"price\">6.712.000\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_2026-04-08-135049.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\">14.640.000\u0111<\/div><div class=\"price\">7.320.000\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_2026-04-08-135051.jpg\" 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_2026-04-08-135106.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=\"4-loi-khuyen-khac-de-ren-luyen-thoi-quen-ngu-lanh-manh\"><\/span><b>4. L\u1eddi khuy\u00ean kh\u00e1c \u0111\u1ec3 r\u00e8n luy\u1ec7n th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh<\/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-dung-de-cong-viec-con-ton-tai-cac-van-de-chua-duoc-giai-quyet\"><\/span><b>4.1. \u0110\u1eebng \u0111\u1ec3 c\u00f4ng vi\u1ec7c c\u00f2n t\u1ed3n t\u1ea1i c\u00e1c v\u1ea5n \u0111\u1ec1 ch\u01b0a \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image wp-image-119785 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"733\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/cach-de-ren-thoi-quen-ngu-lanh-manh-1125x733.jpg\" alt=\"r\u00e8n luy\u1ec7n th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh\" class=\"wp-image-119785\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/cach-de-ren-thoi-quen-ngu-lanh-manh-1125x733.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/cach-de-ren-thoi-quen-ngu-lanh-manh-300x195.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/cach-de-ren-thoi-quen-ngu-lanh-manh-768x500.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/cach-de-ren-thoi-quen-ngu-lanh-manh.jpg 1500w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110\u1eebng \u0111\u1ec3 c\u00f4ng vi\u1ec7c c\u00f2n t\u1ed3n t\u1ea1i c\u00e1c v\u1ea5n \u0111\u1ec1 ch\u01b0a \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi \u0111i l\u00e0m, \u0111\u1eb7c bi\u1ec7t l\u00e0 d\u00e2n ph\u00f2ng, mang vi\u1ec7c v\u1ec1 nh\u00e0 kh\u00f4ng c\u00f2n l\u00e0 chuy\u1ec7n hi\u1ebfm g\u1eb7p. V\u1edbi kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c kh\u1ed5ng l\u1ed3 c\u00f2n t\u1ed3n \u0111\u1ecdng, h\u1ecd th\u01b0\u1eddng xuy\u00ean th\u1ee9c th\u00e2u \u0111\u00eam \u0111\u1ec3 x\u1eed l\u00fd. Ch\u00ednh th\u00f3i quen n\u00e0y \u0111\u00e3 g\u00e2y nhi\u1ec1u t\u1ed5n h\u1ea1i ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a h\u1ecd 1 c\u00e1ch nghi\u00eam tr\u1ecdng,&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, \u0111i\u1ec1u b\u1ea1n c\u1ea7n l\u00e0m l\u00e0 s\u1eafp x\u1ebfp l\u1ea1i kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c 1 ng\u00e0y sao cho ph\u00f9 h\u1ee3p, c\u1ed1 g\u1eafng gi\u1ea3i quy\u1ebft c\u00e1c vi\u1ec7c kh\u1ea9n c\u1ea5p, quan tr\u1ecdng trong ng\u00e0y \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon khi \u0111\u00eam xu\u1ed1ng. Khi \u0111\u00f3, b\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n trong tr\u1ea1ng th\u00e1i h\u1edbt h\u1ea3i, lo l\u1eafng \u0111\u1ed1i v\u1edbi nh\u1eefng vi\u1ec7c quan tr\u1ecdng ch\u01b0a l\u00e0m v\u00e0o ban \u0111\u00eam n\u1eefa.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ch\u1ec9 c\u1ea7n b\u1ecf ra v\u00e0i ph\u00fat \u0111\u1ec3 s\u1eafp x\u1ebfp, l\u00ean danh s\u00e1ch nh\u1eefng c\u00f4ng vi\u1ec7c c\u1ea7n l\u00e0m v\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u l\u00e0 b\u1ea1n \u0111\u00e3 c\u00f3 th\u1ec3 l\u00ean \u0111\u01b0\u1ee3c k\u1ebf ho\u1ea1ch l\u00e0m vi\u1ec7c ph\u00f9 h\u1ee3p h\u01a1n, \u0111\u1ea3m b\u1ea3o c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7, s\u00e2u su\u1ed1t \u0111\u00eam d\u00e0i.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"42-tat-cac-thiet-bi-dien-tu-truoc-khi-ngu\"><\/span><b>4.2. T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image wp-image-119782 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"703\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/khong-tiep-xuc-anh-sang-xanh-qua-gan-gio-di-ngu-1125x703.jpg\" alt=\"Kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed\" class=\"wp-image-119782\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/khong-tiep-xuc-anh-sang-xanh-qua-gan-gio-di-ngu-1125x703.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/khong-tiep-xuc-anh-sang-xanh-qua-gan-gio-di-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/khong-tiep-xuc-anh-sang-xanh-qua-gan-gio-di-ngu-768x480.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/khong-tiep-xuc-anh-sang-xanh-qua-gan-gio-di-ngu-1536x960.jpg 1536w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/05\/khong-tiep-xuc-anh-sang-xanh-qua-gan-gio-di-ngu.jpg 1920w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>Kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u00c1nh s\u00e1ng ph\u00e1t ra t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh,&#8230; ch\u1ee9a \u00e1nh s\u00e1ng xanh c\u00f3 kh\u1ea3 n\u0103ng \u1ee9c ch\u1ebf m\u1ee9c melatonin trong c\u01a1 th\u1ec3. \u0110\u00e2y l\u00e0 1 hormone quan tr\u1ecdng \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7, n\u00f3 gi\u00fap ki\u1ec3m so\u00e1t nh\u1ecbp sinh h\u1ecdc trong c\u01a1 th\u1ec3 con ng\u01b0\u1eddi. Khi m\u1ee9c \u0111\u1ed9 melatonin gi\u1ea3m, ch\u00fang ta c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 kh\u00f3 v\u00e0o gi\u1ea5c h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u00ean c\u1ea1nh vi\u1ec7c tr\u00e1nh s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed, b\u1ea1n c\u0169ng n\u00ean t\u1eaft t\u1ea5t c\u1ea3 c\u00e1c ngu\u1ed3n s\u00e1ng kh\u00f4ng c\u1ea7n thi\u1ebft trong ng\u00f4i nh\u00e0. Kh\u00f4ng gian \u0111\u1ee7 t\u1ed1i v\u1edbi \u00e1nh s\u00e1ng \u1ea5m nh\u01b0 \u00e1nh s\u00e1ng v\u00e0ng \u0111\u01b0\u1ee3c ch\u1ee9ng minh t\u1ea1o \u0111i\u1ec1u ki\u1ec7n t\u1ed1t nh\u1ea5t cho gi\u1ea5c ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n n\u00ean t\u1eaft c\u1ea3 ti\u1ebfng rung, ti\u1ebfng b\u00e1o tin nh\u1eafn c\u1ee7a \u0111i\u1ec7n tho\u1ea1i \u0111\u1ec3 tr\u00e1nh ch\u00fang l\u00e0m b\u1ea1n ph\u00e2n t\u00e2m d\u1eabn \u0111\u1ebfn gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 kh\u00f3 ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"43-han-che-tho%cc%80i-gian-ngu-trua\"><\/span><b>4.3. H\u1ea1n ch\u1ebf th\u01a1\u0300i gian ng\u1ee7 tr\u01b0a&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">1 gi\u1ea5c ng\u1ee7 tr\u01b0a t\u1ed1t ch\u1ec9 n\u00ean t\u1eeb 15 \u0111\u1ebfn 30 ph\u00fat. Ng\u1ee7 tr\u01b0a qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n g\u1eb7p t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 khi \u0111\u00eam xu\u1ed1ng v\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u01b0\u1ee3c s\u00e2u, d\u1ec5 gi\u1eadt m\u00ecnh th\u1ee9c gi\u1ea5c.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"44-kiem-soat-cang-thang-truoc-khi-di-ngu\"><\/span><b>4.4. Ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u1eefng lo \u00e2u, c\u0103ng th\u1eb3ng, suy ngh\u0129 qu\u00e1 m\u1ee9c khi \u0111\u00eam xu\u1ed1ng c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u g\u00e2y h\u1ea1i \u0111\u1ebfn gi\u1ea5c ng\u1ee7. \u0110\u1ec3 gi\u1ea3m thi\u1ec3u stress, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c ph\u01b0\u01a1ng ph\u00e1p sau:&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Vi\u1ebft nh\u1eadt k\u00fd ng\u1ee7: Vi\u1ebft ra nh\u1eefng lo l\u1eafng c\u1ee7a b\u1ea1n \u0111\u1ec3 lo\u1ea1i b\u1ecf ch\u00fang ra kh\u1ecfi \u0111\u1ea7u. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 vi\u1ebft danh s\u00e1ch nh\u1eefng vi\u1ec7c c\u1ea7n l\u00e0m v\u00e0o ng\u00e0y mai ho\u1eb7c b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 g\u00ec khi\u1ebfn b\u1ea1n \u0111\u1ec3 t\u00e2m.\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Thi\u1ec1n: H\u00e3y th\u1eed thi\u1ec1n tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7, n\u00f3 s\u1ebd gi\u00fap t\u00e2m tr\u00ed b\u1ea1n th\u01b0 gi\u00e3n, b\u00ecnh an h\u01a1n.\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">T\u1eafm n\u01b0\u1edbc \u1ea5m: \u0110\u00e2y c\u0169ng \u0111\u01b0\u1ee3c xem l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 th\u01b0 gi\u00e3n, ng\u1ee7 ngon h\u01a1n v\u00e0o ban \u0111\u00eam.\u00a0<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Th\u1ef1c t\u1ebf, c\u00f3 1 <strong>th\u00f3i quen l\u00e0nh m\u1ea1nh \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/strong> c\u1ee7a b\u1ea1n. \u0110\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n, \u0111i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m l\u00e0 \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i nh\u1eefng th\u00f3i quen n\u00e0y sao cho t\u1ed1t h\u01a1n cho gi\u1ea5c ng\u1ee7. Hy v\u1ecdng b\u00e0i vi\u1ebft \u0111\u00e3 \u0111em \u0111\u1ebfn nhi\u1ec1u th\u00f4ng tin th\u00fa v\u1ecb gi\u00fap b\u1ea1n ch\u0103m s\u00f3c gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n r\u1ed3i 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;119767&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;3 th\u00f3i quen l\u00e0nh m\u1ea1nh \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n!&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>\u0110\u00f4i khi ch\u00fang ta b\u1eaft \u0111\u1ea7u th\u1eed th\u00f3i quen m\u1edbi, v\u00ec ch\u00fang ta ngh\u0129 r\u1eb1ng ch\u00fang \u201cl\u00e0nh m\u1ea1nh\u201d v\u00e0 t\u1ed1t cho cu\u1ed9c s\u1ed1ng c\u0169ng nh\u01b0 gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta&#8230;.<\/p>\n","protected":false},"author":14,"featured_media":119781,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[744],"ppma_author":[2088],"class_list":["post-119767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-yeu-to-anh-huong-toi-giac-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\/119767","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=119767"}],"version-history":[{"count":13,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/119767\/revisions"}],"predecessor-version":[{"id":235583,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/119767\/revisions\/235583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/119781"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=119767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=119767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=119767"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=119767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}