{"id":119988,"date":"2026-04-22T10:30:03","date_gmt":"2026-04-22T03:30:03","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=119988"},"modified":"2026-04-22T10:30:06","modified_gmt":"2026-04-22T03:30:06","slug":"chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html","title":{"rendered":"Gi\u1ea3i m\u00e3 ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd\u00a0"},"content":{"rendered":"<div id=\"vuanem-1810599959\" 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>Trong khi ph\u1ea7n l\u1edbn ch\u00fang ta quen v\u1edbi chu k\u1ef3 ng\u00e0y \u2013 \u0111\u00eam 24 gi\u1edd, v\u1eabn c\u00f3 nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng theo m\u1ed9t \u201c\u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc\u201d ho\u00e0n to\u00e0n kh\u00e1c bi\u1ec7t. H\u1ecd kh\u00f4ng th\u1ec3 ng\u1ee7 \u2013 th\u1ee9c \u0111\u00fang gi\u1edd d\u00f9 \u0111\u00e3 c\u1ed1 g\u1eafng \u0111i\u1ec1u ch\u1ec9nh. T\u00ecnh tr\u1ea1ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201c<a href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\">Ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/a>\u201d. V\u1eady nguy\u00ean nh\u00e2n c\u1ee7a t\u00ecnh tr\u1ea1ng n\u00e0y l\u00e0 g\u00ec? H\u00e3y c\u00f9ng Vua N\u1ec7m t\u00ecm hi\u1ec3u chi ti\u1ebft \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 nguy\u00ean nh\u00e2n, d\u1ea5u hi\u1ec7u c\u0169ng nh\u01b0 c\u00e1ch c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng n\u00e0y nh\u00e9.<\/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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#1-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi\" >1. R\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd l\u00e0 g\u00ec?&nbsp;<\/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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#2-nguyen-nhan-gay-ra-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\" >2. Nguy\u00ean nh\u00e2n g\u00e2y ra ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#3-yeu-to-nguy-co-gay-nen-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi\" >3. Y\u1ebfu t\u1ed1 nguy c\u01a1 g\u00e2y n\u00ean ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd l\u00e0 g\u00ec?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#4-dau-hieu-nhan-biet-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\" >4. D\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/a><\/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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#5-chan-doan-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\" >5. Ch\u1ea9n \u0111o\u00e1n ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#6-dieu-tri-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-nhu-the-nao\" >6. \u0110i\u1ec1u tr\u1ecb ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd nh\u01b0 th\u1ebf n\u00e0o?&nbsp;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#61-bo-sung-melatonin\" >6.1. B\u1ed5 sung Melatonin&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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#62-dieu-tri-bang-anh-sang\" >6.2. \u0110i\u1ec1u tr\u1ecb b\u1eb1ng \u00e1nh s\u00e1ng&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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#63-ve-sinh-giac-ngu\" >6.3. V\u1ec7 sinh gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#64-dieu-chinh-thoi-quen-sinh-hoat-va-lich-trinh-ngu\" >6.4. \u0110i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t v\u00e0 l\u1ecbch tr\u00ecnh ng\u1ee7<\/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\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#65-tu-van-tam-ly-va-ho-tro-y-khoa-neu-can\" >6.5. T\u01b0 v\u1ea5n t\u00e2m l\u00fd v\u00e0 h\u1ed7 tr\u1ee3 y khoa (n\u1ebfu c\u1ea7n)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#7-cach-phong-ngua-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\" >7. C\u00e1ch ph\u00f2ng ng\u1eeba ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/vuanem.com\/blog\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio.html\/#8-lua-chon-chan-ga-goi-nem-de-xay-dung-moi-truong-ngu-ly-tuong-giup-cai-thien-giac-ngu\" >8. L\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi\"><\/span>1. R\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd l\u00e0 g\u00ec?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd (Non-24-Hour Sleep-Wake Disorder &#8211; N24SWD) l\u00e0 m\u1ed9t d\u1ea1ng r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc, trong \u0111\u00f3 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 kh\u00f4ng tu\u00e2n theo chu k\u1ef3 24 gi\u1edd nh\u01b0 b\u00ecnh th\u01b0\u1eddng. Thay v\u00e0o \u0111\u00f3, th\u1eddi gian ng\u1ee7 \u2013 th\u1ee9c c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh s\u1ebd tr\u00f4i d\u1ea7n theo t\u1eebng ng\u00e0y, c\u00f3 th\u1ec3 ng\u1ee7 mu\u1ed9n h\u01a1n ho\u1eb7c s\u1edbm h\u01a1n so v\u1edbi ng\u00e0y h\u00f4m tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>\u0110i\u1ec1u n\u00e0y khi\u1ebfn h\u1ecd kh\u00f3 duy tr\u00ec l\u1ecbch sinh ho\u1ea1t c\u1ed1 \u0111\u1ecbnh, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng l\u00fac th\u00ec m\u1ea5t ng\u1ee7 v\u00e0o ban \u0111\u00eam, l\u00fac l\u1ea1i bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y. V\u1ec1 l\u00e2u d\u00e0i, s\u1ef1 l\u1ec7ch nh\u1ecbp n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe, hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi.jpg\" alt=\"Kh\u00e1i ni\u1ec7m ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd\" class=\"wp-image-279241\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Kh\u00e1i ni\u1ec7m ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/figcaption><\/figure><\/div>\n\n\n<div id=\"vuanem-359965209\" 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=\"2-nguyen-nhan-gay-ra-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\"><\/span>2. Nguy\u00ean nh\u00e2n g\u00e2y ra ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd th\u01b0\u1eddng xu\u1ea5t ph\u00e1t t\u1eeb s\u1ef1 \u201cl\u1ec7ch pha\u201d c\u1ee7a \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3 so v\u1edbi chu k\u1ef3 ng\u00e0y \u2013 \u0111\u00eam t\u1ef1 nhi\u00ean. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Thi\u1ebfu t\u00edn hi\u1ec7u \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean:<\/strong> \u00c1nh s\u00e1ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc. Khi kh\u00f4ng ti\u1ebfp nh\u1eadn \u0111\u1ee7 \u00e1nh s\u00e1ng (\u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi khi\u1ebfm th\u1ecb), c\u01a1 th\u1ec3 kh\u00f3 nh\u1eadn bi\u1ebft th\u1eddi gian ng\u00e0y \u2013 \u0111\u00eam, d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n chu k\u1ef3 ng\u1ee7 \u2013 th\u1ee9c.<\/li>\n\n\n\n<li><strong>R\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc (circadian rhythm):<\/strong> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 chu k\u1ef3 sinh h\u1ecdc d\u00e0i h\u01a1n 24 gi\u1edd, khi\u1ebfn gi\u1edd ng\u1ee7 \u2013 th\u1ee9c b\u1ecb tr\u1ec5 d\u1ea7n theo t\u1eebng ng\u00e0y.<\/li>\n\n\n\n<li><strong>Th\u00f3i quen sinh ho\u1ea1t kh\u00f4ng \u1ed5n \u0111\u1ecbnh:<\/strong> Vi\u1ec7c th\u1ee9c khuya, ng\u1ee7 kh\u00f4ng \u0111\u00fang gi\u1edd, l\u00e0m vi\u1ec7c theo ca ho\u1eb7c s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ban \u0111\u00eam c\u00f3 th\u1ec3 l\u00e0m \u201cl\u1ec7ch nh\u1ecbp\u201d \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc.<\/li>\n\n\n\n<li><strong>\u1ea2nh h\u01b0\u1edfng t\u1eeb m\u00f4i tr\u01b0\u1eddng s\u1ed1ng:<\/strong> L\u00e0m vi\u1ec7c trong m\u00f4i tr\u01b0\u1eddng thi\u1ebfu \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean, s\u1ed1ng trong kh\u00f4ng gian k\u00edn ho\u1eb7c \u00edt ti\u1ebfp x\u00fac v\u1edbi b\u00ean ngo\u00e0i c\u0169ng g\u00f3p ph\u1ea7n g\u00e2y r\u1ed1i lo\u1ea1n.<\/li>\n\n\n\n<li><strong>Y\u1ebfu t\u1ed1 t\u00e2m l\u00fd v\u00e0 s\u1ee9c kh\u1ecfe:<\/strong> C\u0103ng th\u1eb3ng k\u00e9o d\u00e0i, r\u1ed1i lo\u1ea1n lo \u00e2u ho\u1eb7c m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 th\u1ea7n kinh c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chu k\u1ef3 ng\u1ee7 \u2013 th\u1ee9c c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/cang-thang-keo-dai-dan-den-chung-roi-loan-nhip-thuc-ngu.jpg\" alt=\"Nguy\u00ean nh\u00e2n g\u00e2y n\u00ean ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd\" class=\"wp-image-279239\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/cang-thang-keo-dai-dan-den-chung-roi-loan-nhip-thuc-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/cang-thang-keo-dai-dan-den-chung-roi-loan-nhip-thuc-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/cang-thang-keo-dai-dan-den-chung-roi-loan-nhip-thuc-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Nguy\u00ean nh\u00e2n g\u00e2y n\u00ean ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-yeu-to-nguy-co-gay-nen-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-la-gi\"><\/span>3. Y\u1ebfu t\u1ed1 nguy c\u01a1 g\u00e2y n\u00ean ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd l\u00e0 g\u00ec?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c1nh s\u00e1ng h\u00e0ng ng\u00e0y v\u00e0 c\u00e1c th\u00f3i quen sinh ho\u1ea1t l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng trong vi\u1ec7c thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 ng\u1ee7 c\u1ee7a ch\u00fang ta. M\u1ed9t s\u1ed1 th\u00f3i quen khi ng\u1ee7 c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1 m\u1eafc ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp ng\u1ee7 th\u1ee9c 24 gi\u1edd, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf nh\u1eefng ng\u01b0\u1eddi d\u1ec5 b\u1ecb r\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc.<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng h\u00e0ng ng\u00e0y th\u00ec b\u1ea1n r\u1ea5t d\u1ec5 m\u1eafc ph\u1ea3i ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 n\u00e0y. Khi \u0111\u00f3, th\u1eddi gian ng\u1ee7 c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 di\u1ec5n ra ng\u00e0y c\u00e0ng mu\u1ed9n h\u01a1n. C\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd kh\u00f4ng c\u00f3 t\u00edn hi\u1ec7u th\u1eddi gian b\u00ecnh th\u01b0\u1eddng gi\u1ed1ng nh\u01b0 nh\u1ecbp s\u00e1ng \u2013 t\u1ed1i, ng\u00e0y \u2013 \u0111\u00eam di\u1ec5n ra xung quanh b\u1ea1n.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-dau-hieu-nhan-biet-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\"><\/span>4. D\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd th\u01b0\u1eddng kh\u00f4ng d\u1ec5 nh\u1eadn bi\u1ebft ngay t\u1eeb \u0111\u1ea7u, nh\u01b0ng n\u1ebfu \u0111\u1ec3 \u00fd k\u1ef9, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn ra m\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u \u0111\u1eb7c tr\u01b0ng d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u1edd ng\u1ee7 \u2013 th\u1ee9c li\u00ean t\u1ee5c thay \u0111\u1ed5i:<\/strong> Th\u1eddi gian \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady kh\u00f4ng c\u1ed1 \u0111\u1ecbnh, th\u01b0\u1eddng tr\u1ec5 d\u1ea7n qua t\u1eebng ng\u00e0y thay v\u00ec l\u1eb7p l\u1ea1i theo chu k\u1ef3 24 gi\u1edd.<\/li>\n\n\n\n<li><strong>Kh\u00f3 ng\u1ee7 v\u00e0o ban \u0111\u00eam:<\/strong> D\u00f9 \u0111\u00e3 c\u1ed1 g\u1eafng ng\u1ee7 \u0111\u00fang gi\u1edd nh\u01b0ng v\u1eabn tr\u1eb1n tr\u1ecdc, kh\u00f3 v\u00e0o gi\u1ea5c ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u.<\/li>\n\n\n\n<li><strong>Bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y:<\/strong> Th\u01b0\u1eddng xuy\u00ean c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, thi\u1ebfu t\u1ec9nh t\u00e1o v\u00e0o ban ng\u00e0y do gi\u1ea5c ng\u1ee7 ban \u0111\u00eam kh\u00f4ng \u1ed5n \u0111\u1ecbnh.<\/li>\n\n\n\n<li><strong>Chu k\u1ef3 ng\u1ee7 \u2013 th\u1ee9c \u201ctr\u00f4i\u201d theo th\u1eddi gian:<\/strong> C\u00f3 nh\u1eefng giai \u0111o\u1ea1n b\u1ea1n ng\u1ee7 r\u1ea5t mu\u1ed9n (ho\u1eb7c r\u1ea5t s\u1edbm), sau \u0111\u00f3 l\u1ea1i d\u1ea7n d\u1ea7n d\u1ecbch chuy\u1ec3n sang khung gi\u1edd kh\u00e1c.<\/li>\n\n\n\n<li><strong>Gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp:<\/strong> S\u1ef1 thay \u0111\u1ed5i th\u1ea5t th\u01b0\u1eddng c\u1ee7a gi\u1ea5c ng\u1ee7 khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 th\u00edch nghi, d\u1eabn \u0111\u1ebfn m\u1ea5t t\u1eadp trung v\u00e0 gi\u1ea3m n\u0103ng su\u1ea5t.<\/li>\n\n\n\n<li><strong>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn sinh ho\u1ea1t h\u1eb1ng ng\u00e0y:<\/strong> Kh\u00f3 duy tr\u00ec l\u1ecbch tr\u00ecnh c\u1ed1 \u0111\u1ecbnh, d\u1ec5 b\u1ecf l\u1ee1 c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp ho\u1eb7c c\u00e1c ho\u1ea1t \u0111\u1ed9ng x\u00e3 h\u1ed9i.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/hieu-qua-lam-viec-va-hoc-tap-giam-sut.jpg\" alt=\"Hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp b\u1ecb gi\u1ea3m s\u00fat\" class=\"wp-image-279244\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/hieu-qua-lam-viec-va-hoc-tap-giam-sut.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/hieu-qua-lam-viec-va-hoc-tap-giam-sut-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/hieu-qua-lam-viec-va-hoc-tap-giam-sut-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp b\u1ecb gi\u1ea3m s\u00fat<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-chan-doan-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\"><\/span>5. Ch\u1ea9n \u0111o\u00e1n ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Khi th\u0103m kh\u00e1m, b\u00e1c s\u0129 s\u1ebd h\u1ecfi v\u1ec1 tri\u1ec7u ch\u1ee9ng, th\u00f3i quen ng\u1ee7, ti\u1ec1n s\u1eed b\u1ec7nh l\u00fd (\u0111\u1eb7c bi\u1ec7t l\u00e0 th\u1ea7n kinh) c\u0169ng nh\u01b0 vi\u1ec7c s\u1eed d\u1ee5ng thu\u1ed1c, r\u01b0\u1ee3u ho\u1eb7c c\u00e1c ch\u1ea5t k\u00edch th\u00edch. Vi\u1ec7c cung c\u1ea5p th\u00f4ng tin \u0111\u1ea7y \u0111\u1ee7 v\u00e0 trung th\u1ef1c s\u1ebd gi\u00fap qu\u00e1 tr\u00ecnh ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c h\u01a1n.<\/p>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u ghi nh\u1eadt k\u00fd gi\u1ea5c ng\u1ee7 trong v\u00e0i tu\u1ea7n \u0111\u1ec3 theo d\u00f5i th\u1eddi gian ng\u1ee7 \u2013 th\u1ee9c t\u1ef1 nhi\u00ean, ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u1ea3ng \u0111\u00e1nh gi\u00e1 gi\u1ea5c ng\u1ee7 \u0111\u01a1n gi\u1ea3n. \u0110\u00e2y l\u00e0 c\u01a1 s\u1edf quan tr\u1ecdng \u0111\u1ec3 b\u00e1c s\u0129 nh\u1eadn di\u1ec7n s\u1ef1 l\u1ec7ch nh\u1ecbp sinh h\u1ecdc.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/ghi-lai-nhat-ky-giac-ngu.jpg\" alt=\"C\u00e1ch ch\u1ea9n \u0111o\u00e1n ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd\" class=\"wp-image-279243\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/ghi-lai-nhat-ky-giac-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/ghi-lai-nhat-ky-giac-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/ghi-lai-nhat-ky-giac-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u00e1ch ch\u1ea9n \u0111o\u00e1n ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<\/figcaption><\/figure><\/div>\n\n\n<p>Ngo\u00e0i ra, ph\u01b0\u01a1ng ph\u00e1p actigraphy c\u0169ng th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng. Ng\u01b0\u1eddi b\u1ec7nh s\u1ebd \u0111eo m\u1ed9t thi\u1ebft b\u1ecb gi\u1ed1ng \u0111\u1ed3ng h\u1ed3 \u0111\u1ec3 ghi l\u1ea1i ho\u1ea1t \u0111\u1ed9ng ng\u1ee7 \u2013 th\u1ee9c li\u00ean t\u1ee5c trong 1\u20132 tu\u1ea7n. Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, b\u00e1c s\u0129 c\u00f3 th\u1ec3 ch\u1ec9 \u0111\u1ecbnh \u0111o nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 ho\u1eb7c m\u1ee9c hormone melatonin \u0111\u1ec3 h\u1ed7 tr\u1ee3 \u0111\u00e1nh gi\u00e1.<\/p>\n\n\n\n<p>N\u1ebfu nghi ng\u1edd c\u00f3 li\u00ean quan \u0111\u1ebfn b\u1ec7nh l\u00fd th\u1ea7n kinh ho\u1eb7c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u l\u00e0m th\u00eam c\u00e1c x\u00e9t nghi\u1ec7m nh\u01b0 x\u00e9t nghi\u1ec7m m\u00e1u, ch\u1ee5p CT ho\u1eb7c MRI \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-dieu-tri-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio-nhu-the-nao\"><\/span>6. \u0110i\u1ec1u tr\u1ecb ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd nh\u01b0 th\u1ebf n\u00e0o?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0110i\u1ec1u tr\u1ecb ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd (N24SWD) \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n d\u1ef1a tr\u00ean m\u1ee5c \u0111\u00edch l\u00e0 c\u1ed1 g\u1eafng t\u0103ng c\u01b0\u1eddng k\u00edch th\u00edch \u0111\u1ec3 thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 ng\u1ee7 trong n\u00e3o. Th\u00f4ng qua \u0111\u00f3 ng\u01b0\u1eddi b\u1ec7nh s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c 1 gi\u1ea5c ng\u1ee7 d\u00e0i v\u00e0o ban \u0111\u00eam v\u00e0 th\u1eddi gian th\u1ee9c d\u00e0i v\u00e0o ban ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"61-bo-sung-melatonin\"><\/span>6.1. B\u1ed5 sung Melatonin&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>B\u1ed5 sung Melatonin l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb kh\u1ea3 thi cho ng\u01b0\u1eddi l\u1edbn m\u1eafc ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. B\u1ec7nh nh\u00e2n n\u00ean trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh th\u1eddi gian v\u00e0 li\u1ec1u l\u01b0\u1ee3ng melatonin th\u00edch h\u1ee3p.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/bo-sung-melatonin.jpg\" alt=\"B\u1ed5 sung Melatonin\" class=\"wp-image-279238\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/bo-sung-melatonin.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/bo-sung-melatonin-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/bo-sung-melatonin-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">B\u1ed5 sung Melatonin<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"62-dieu-tri-bang-anh-sang\"><\/span>6.2. \u0110i\u1ec1u tr\u1ecb b\u1eb1ng \u00e1nh s\u00e1ng&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb c\u1eadn th\u1ecb, \u0111i\u1ec1u tr\u1ecb b\u1eb1ng \u00e1nh s\u00e1ng l\u00e0 m\u1ed9t c\u00e1ch gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng. C\u00e1c th\u00f3i quen sinh ho\u1ea1t l\u00e0nh m\u1ea1nh c\u0169ng h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u tr\u1ecb b\u1ec7nh.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"63-ve-sinh-giac-ngu\"><\/span>6.3. V\u1ec7 sinh gi\u1ea5c ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u1ec7 sinh gi\u1ea5c ng\u1ee7 c\u0169ng l\u00e0 1 ph\u1ea7n quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng 24 gi\u1edd. Vi\u1ec7c tu\u00e2n th\u1ee7 c\u00e1c quy t\u1eafc v\u1ec7 sinh gi\u1ea5c ng\u1ee7 t\u1ed1t s\u1ebd gi\u00fap b\u1ea1n \u0111i ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n theo \u0111\u00fang gi\u1edd gi\u1ea5c. C\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 n\u00e0y v\u1eabn \u0111ang \u0111\u01b0\u1ee3c ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n \u0111\u1ec3 gi\u00fap nh\u1eefng ai kh\u00f4ng may m\u1eafn m\u1eafc ph\u1ea3i s\u1edbm c\u00f3 th\u1ec3 t\u00ecm \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon m\u1ed7i \u0111\u00eam.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"64-dieu-chinh-thoi-quen-sinh-hoat-va-lich-trinh-ngu\"><\/span>6.4. \u0110i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t v\u00e0 l\u1ecbch tr\u00ecnh ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng gi\u00fap \u0111\u01b0a nh\u1ecbp sinh h\u1ecdc v\u1ec1 g\u1ea7n v\u1edbi chu k\u1ef3 24 gi\u1edd. B\u1ea1n n\u00ean c\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t khung gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. \u0110\u1ed3ng th\u1eddi, t\u0103ng c\u01b0\u1eddng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean v\u00e0o ban ng\u00e0y v\u00e0 h\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/dieu-chinh-lich-trinh-ngu.jpg\" alt=\"\u0110i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh ng\u1ee7\" class=\"wp-image-279242\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/dieu-chinh-lich-trinh-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/dieu-chinh-lich-trinh-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/dieu-chinh-lich-trinh-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">\u0110i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Gi\u1edbi thi\u1ec7u: <a href=\"https:\/\/vuanem.com\/tinh-nang\/cong-cu-tinh-chu-ky-giac-ngu\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/tinh-nang\/cong-cu-tinh-chu-ky-giac-ngu\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00f4ng c\u1ee5 t\u00ednh gi\u1edd \u0111i ng\u1ee7 v\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"65-tu-van-tam-ly-va-ho-tro-y-khoa-neu-can\"><\/span>6.5. T\u01b0 v\u1ea5n t\u00e2m l\u00fd v\u00e0 h\u1ed7 tr\u1ee3 y khoa (n\u1ebfu c\u1ea7n)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn c\u0103ng th\u1eb3ng, lo \u00e2u ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c. Khi \u0111\u00f3, vi\u1ec7c t\u01b0 v\u1ea5n t\u00e2m l\u00fd s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n tr\u1ea1ng th\u00e1i tinh th\u1ea7n v\u00e0 h\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen ng\u1ee7 hi\u1ec7u qu\u1ea3 h\u01a1n. Ngo\u00e0i ra, b\u00e1c s\u0129 c\u00f3 th\u1ec3 ch\u1ec9 \u0111\u1ecbnh s\u1eed d\u1ee5ng thu\u1ed1c ho\u1eb7c li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc n\u1ebfu c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-cach-phong-ngua-chung-roi-loan-nhip-thuc-ngu-khong-theo-24-gio\"><\/span>7. C\u00e1ch ph\u00f2ng ng\u1eeba ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0110\u1ec3 h\u1ea1n ch\u1ebf nguy c\u01a1 m\u1eafc r\u1ed1i lo\u1ea1n n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p \u0111\u01a1n gi\u1ea3n trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duy tr\u00ec gi\u1edd ng\u1ee7 \u2013 th\u1ee9c c\u1ed1 \u0111\u1ecbnh:<\/strong> T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y.<\/li>\n\n\n\n<li><strong>T\u0103ng c\u01b0\u1eddng \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean:<\/strong> D\u00e0nh th\u1eddi gian ra ngo\u00e0i v\u00e0o ban ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 nh\u1eadn bi\u1ebft r\u00f5 chu k\u1ef3 ng\u00e0y \u2013 \u0111\u00eam.<\/li>\n\n\n\n<li><strong>H\u1ea1n ch\u1ebf thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> Tr\u00e1nh s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh \u00edt nh\u1ea5t 30\u201360 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/li>\n\n\n\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong> Ph\u00f2ng ng\u1ee7 n\u00ean y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t v\u00e0 h\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng.<\/li>\n\n\n\n<li><strong>Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng:<\/strong> Th\u01b0 gi\u00e3n tinh th\u1ea7n b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0 thi\u1ec1n, \u0111\u1ecdc s\u00e1ch ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8-lua-chon-chan-ga-goi-nem-de-xay-dung-moi-truong-ngu-ly-tuong-giup-cai-thien-giac-ngu\"><\/span>8. L\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, vi\u1ec7c l\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m ph\u00f9 h\u1ee3p \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng. M\u1ed9t chi\u1ebfc n\u1ec7m c\u00f3 \u0111\u1ed9 \u00eam v\u00e0 kh\u1ea3 n\u0103ng n\u00e2ng \u0111\u1ee1 t\u1ed1t s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, h\u1ea1n ch\u1ebf \u0111au m\u1ecfi. Ch\u0103n ga g\u1ed1i v\u1edbi ch\u1ea5t li\u1ec7u tho\u00e1ng kh\u00ed s\u1ebd mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu, tr\u00e1nh t\u00ecnh tr\u1ea1ng b\u00ed n\u00f3ng khi ng\u1ee7. B\u00ean c\u1ea1nh \u0111\u00f3, g\u1ed1i ng\u1ee7 c\u00f3 \u0111\u1ed9 cao ph\u00f9 h\u1ee3p c\u0169ng g\u00f3p ph\u1ea7n gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed5 vai g\u00e1y, gi\u00fap b\u1ea1n ng\u1ee7 s\u00e2u v\u00e0 \u1ed5n \u0111\u1ecbnh h\u01a1n trong su\u1ed1t \u0111\u00eam.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/lua-chon-chan-ga-goi-nem-vua-nem-de-xay-dung-phong-ngu-ly-tuong.jpg\" alt=\"L\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 x\u00e2y d\u1ef1ng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng\" class=\"wp-image-279245\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/lua-chon-chan-ga-goi-nem-vua-nem-de-xay-dung-phong-ngu-ly-tuong.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/lua-chon-chan-ga-goi-nem-vua-nem-de-xay-dung-phong-ngu-ly-tuong-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/08\/lua-chon-chan-ga-goi-nem-vua-nem-de-xay-dung-phong-ngu-ly-tuong-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">L\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 x\u00e2y d\u1ef1ng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/figcaption><\/figure><\/div>\n\n\n<p>T\u1ea1i <a href=\"https:\/\/vuanem.com\/\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vua N\u1ec7m<\/a>, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y \u0111a d\u1ea1ng c\u00e1c s\u1ea3n ph\u1ea9m ch\u0103n ga g\u1ed1i n\u1ec7m \u0111\u1ebfn t\u1eeb nhi\u1ec1u th\u01b0\u01a1ng hi\u1ec7u trong v\u00e0 ngo\u00e0i n\u01b0\u1edbc \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf ch\u00fa tr\u1ecdng \u0111\u1ebfn \u0111\u1ed9 tho\u00e1ng kh\u00ed, kh\u1ea3 n\u0103ng n\u00e2ng \u0111\u1ee1 v\u00e0 s\u1ef1 tho\u1ea3i m\u00e1i khi s\u1eed d\u1ee5ng, g\u00f3p ph\u1ea7n t\u1ea1o n\u00ean m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng. Vua N\u1ec7m l\u00e0 m\u1ed9t trong nh\u1eefng h\u1ec7 th\u1ed1ng b\u00e1n l\u1ebb ch\u0103n ga g\u1ed1i n\u1ec7m ch\u00ednh h\u00e3ng h\u00e0ng \u0111\u1ea7u Vi\u1ec7t Nam, v\u1edbi m\u1ea1ng l\u01b0\u1edbi 180 c\u1eeda h\u00e0ng r\u1ed9ng kh\u1eafp c\u1ea3 n\u01b0\u1edbc v\u00e0 s\u1ea3n ph\u1ea9m ch\u00ednh h\u00e3ng, gi\u00fap ng\u01b0\u1eddi d\u00f9ng d\u1ec5 d\u00e0ng l\u1ef1a ch\u1ecdn gi\u1ea3i ph\u00e1p gi\u1ea5c ng\u1ee7 ph\u00f9 h\u1ee3p.\u00a0<\/p>\n\n\n\n<p>Khi mua s\u1eafm t\u1ea1i Vua N\u1ec7m, b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c h\u01b0\u1edfng nhi\u1ec1u quy\u1ec1n l\u1ee3i thi\u1ebft th\u1ef1c, gi\u00fap qu\u00e1 tr\u00ecnh l\u1ef1a ch\u1ecdn v\u00e0 s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m tr\u1edf n\u00ean d\u1ec5 d\u00e0ng, an t\u00e2m h\u01a1n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><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>:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 tr\u1ea3i nghi\u1ec7m s\u1ea3n ph\u1ea9m t\u1ea1i nh\u00e0 v\u00e0 \u0111\u1ed5i tr\u1ea3 n\u1ebfu kh\u00f4ng ph\u00f9 h\u1ee3p, gi\u00fap gi\u1ea3m r\u1ee7i ro khi mua n\u1ec7m<\/li>\n\n\n\n<li><strong>S\u1ea3n ph\u1ea9m ch\u00ednh h\u00e3ng, ngu\u1ed3n g\u1ed1c r\u00f5 r\u00e0ng:<\/strong> T\u1ea5t c\u1ea3 s\u1ea3n ph\u1ea9m \u0111\u1ec1u \u0111\u01b0\u1ee3c ki\u1ec3m \u0111\u1ecbnh ch\u1ea5t l\u01b0\u1ee3ng, \u0111\u1ea3m b\u1ea3o an to\u00e0n khi s\u1eed d\u1ee5ng.<\/li>\n\n\n\n<li><strong>T\u01b0 v\u1ea5n chuy\u00ean s\u00e2u t\u1eeb chuy\u00ean gia gi\u1ea5c ng\u1ee7:<\/strong> \u0110\u1ed9i ng\u0169 t\u01b0 v\u1ea5n h\u1ed7 tr\u1ee3 l\u1ef1a ch\u1ecdn s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe.<\/li>\n\n\n\n<li><strong>Mi\u1ec5n ph\u00ed v\u1eadn chuy\u1ec3n v\u00e0 h\u1ed7 tr\u1ee3 giao h\u00e0ng:<\/strong> Gi\u00fap ti\u1ebft ki\u1ec7m th\u1eddi gian v\u00e0 c\u00f4ng s\u1ee9c khi mua c\u00e1c s\u1ea3n ph\u1ea9m c\u1ed3ng k\u1ec1nh nh\u01b0 n\u1ec7m.<\/li>\n\n\n\n<li><strong>Ch\u00ednh s\u00e1ch \u0111\u1ed5i tr\u1ea3 linh ho\u1ea1t:<\/strong> Kh\u00e1ch h\u00e0ng c\u00f3 th\u1ec3 \u0111\u1ed5i s\u1ea3n ph\u1ea9m trong th\u1eddi gian quy \u0111\u1ecbnh n\u1ebfu ch\u01b0a h\u00e0i l\u00f2ng.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/vuanem.com\/blog\/chinh-sach-mua-nem-tra-gop.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/chinh-sach-mua-nem-tra-gop.html\" target=\"_blank\" rel=\"noreferrer noopener\">Tr\u1ea3 g\u00f3p 0% l\u00e3i su\u1ea5t<\/a>:<\/strong> H\u1ed7 tr\u1ee3 chia nh\u1ecf chi ph\u00ed, gi\u00fap d\u1ec5 d\u00e0ng s\u1edf h\u1eefu s\u1ea3n ph\u1ea9m m\u00e0 kh\u00f4ng \u00e1p l\u1ef1c t\u00e0i ch\u00ednh.<\/li>\n\n\n\n<li><strong>T\u00edch \u0111i\u1ec3m v\u00e0 \u01b0u \u0111\u00e3i th\u00e0nh vi\u00ean:<\/strong> Khi mua h\u00e0ng, b\u1ea1n c\u00f3 th\u1ec3 t\u00edch \u0111i\u1ec3m, nh\u1eadn voucher gi\u1ea3m gi\u00e1 v\u00e0 qu\u00e0 t\u1eb7ng trong c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh tri \u00e2n.<\/li>\n<\/ul>\n\n\n\n<p>Hy v\u1ecdng b\u00e0i vi\u1ebft \u0111\u00e3 gi\u00fap b\u1ea1n c\u00f3 c\u00e1i nh\u00ecn t\u1ed5ng quan h\u01a1n v\u1ec1 ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd hi\u1ebfm g\u1eb7p n\u00e0y. Ch\u00fac b\u1ea1n lu\u00f4n ng\u1ee7 ngon s\u1ed1ng tr\u1ecdn!<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Xem th\u00eam: <a href=\"https:\/\/vuanem.com\/blog\/nem-nao-nam-em.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/nem-nao-nam-em.html\" target=\"_blank\" rel=\"noreferrer noopener\">N\u1ec7m n\u00e0o n\u1eb1m \u00eam? Top 5 m\u1eabu n\u1ec7m \u00eam \u00e1i gi\u00fap b\u1ea1n ng\u1ee7 ngon<\/a><\/strong><\/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;119988&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;Gi\u1ea3i m\u00e3 ch\u1ee9ng r\u1ed1i lo\u1ea1n nh\u1ecbp th\u1ee9c ng\u1ee7 kh\u00f4ng theo 24 gi\u1edd\u00a0&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>Trong khi ph\u1ea7n l\u1edbn ch\u00fang ta quen v\u1edbi chu k\u1ef3 ng\u00e0y \u2013 \u0111\u00eam 24 gi\u1edd, v\u1eabn c\u00f3 nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng theo m\u1ed9t \u201c\u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc\u201d ho\u00e0n to\u00e0n kh\u00e1c bi\u1ec7t&#8230;.<\/p>\n","protected":false},"author":14,"featured_media":279240,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[755],"ppma_author":[2088],"class_list":["post-119988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-roi-loan-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\/119988","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=119988"}],"version-history":[{"count":13,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/119988\/revisions"}],"predecessor-version":[{"id":279535,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/119988\/revisions\/279535"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/279240"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=119988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=119988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=119988"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=119988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}