{"id":122797,"date":"2023-06-05T09:39:06","date_gmt":"2023-06-05T02:39:06","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=122797"},"modified":"2025-05-07T10:38:46","modified_gmt":"2025-05-07T03:38:46","slug":"phan-nao-cua-nao-kiem-soat-giac-ngu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/phan-nao-cua-nao-kiem-soat-giac-ngu.html","title":{"rendered":"Kh\u00e1m ph\u00e1 khoa h\u1ecdc: Ph\u1ea7n n\u00e0o c\u1ee7a n\u00e3o ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7?"},"content":{"rendered":"<div id=\"vuanem-2074967180\" 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;\">N\u00e3o ng\u01b0\u1eddi c\u00f3 c\u1ea5u t\u1ea1o c\u1ef1c k\u1ef3 ph\u1ee9c t\u1ea1p v\u00e0 \u0111\u1ea3m nh\u1eadn nhi\u1ec1u nhi\u1ec7m v\u1ee5 quan tr\u1ecdng, trong \u0111\u00f3 c\u00f3 vi\u1ec7c \u0111i\u1ec1u khi\u1ec3n gi\u1ea5c ng\u1ee7. C\u00f3 v\u00f4 s\u1ed1 nh\u1eefng th\u1eafc m\u1eafc li\u00ean quan \u0111\u1ebfn v\u1ea5n \u0111\u1ec1 l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1ed9 n\u00e3o v\u00e0 gi\u1ea5c ng\u1ee7 k\u1ebft n\u1ed1i v\u1edbi nhau. N\u1ebfu b\u1ea1n c\u0169ng c\u00f3 c\u00f9ng suy ngh\u0129 n\u00e0y, t\u1ea1i sao kh\u00f4ng \u0111\u1ecdc ngay b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi \u0111\u1ec3 bi\u1ebft \u0111\u01b0\u1ee3c <\/span><b>ph\u1ea7n n\u00e0o c\u1ee7a n\u00e3o ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7<\/b><span style=\"font-weight: 400;\"> v\u00e0 nh\u1eefng v\u1ea5n \u0111\u1ec1 li\u00ean quan?<\/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\/phan-nao-cua-nao-kiem-soat-giac-ngu.html\/#1-tim-hieu-so-luoc-ve-bo-nao\" >1. T\u00ecm hi\u1ec3u s\u01a1 l\u01b0\u1ee3c v\u1ec1 b\u1ed9 n\u00e3o<\/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\/phan-nao-cua-nao-kiem-soat-giac-ngu.html\/#2-su-lien-ket-giua-nao-va-giac-ngu\" >2. S\u1ef1 li\u00ean k\u1ebft gi\u1eefa n\u00e3o v\u00e0 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\/phan-nao-cua-nao-kiem-soat-giac-ngu.html\/#3-cach-ren-luyen-tri-nao-va-ngu-ngon-hon\" >3. C\u00e1ch r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o v\u00e0 ng\u1ee7 ngon h\u01a1n<\/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\/phan-nao-cua-nao-kiem-soat-giac-ngu.html\/#31-cai-dat-lai-dong-ho-sinh-hoc\" >3.1. C\u00e0i \u0111\u1eb7t l\u1ea1i \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc<\/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\/phan-nao-cua-nao-kiem-soat-giac-ngu.html\/#32-che-do-an-uong-lanh-manh\" >3.2. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/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\/phan-nao-cua-nao-kiem-soat-giac-ngu.html\/#33-tap-luyen-the-duc\" >3.3. T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-tim-hieu-so-luoc-ve-bo-nao\"><\/span><b>1. T\u00ecm hi\u1ec3u s\u01a1 l\u01b0\u1ee3c v\u1ec1 b\u1ed9 n\u00e3o<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ed9 n\u00e3o ch\u1ee9a c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh c\u00f3 nhi\u1ec7m v\u1ee5 mang v\u00e0 chuy\u1ec3n ti\u1ebfp th\u00f4ng tin c\u1ea3m gi\u00e1c. C\u00f3 th\u1ec3 n\u00f3i \u0111\u00e2y ch\u00ednh l\u00e0 m\u1ea1ng Internet c\u1ee7a c\u01a1 th\u1ec3 ch\u00fang ta, n\u01a1i d\u1eef li\u1ec7u \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef v\u00e0 c\u00e1c quy\u1ebft \u0111\u1ecbnh \u0111\u01b0\u1ee3c \u0111\u01b0a ra.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u00f3 l\u00e0 nh\u1eefng l\u00fd gi\u1ea3i c\u1ee7a Vua N\u1ec7m nh\u1eb1m \u0111\u01a1n gi\u1ea3n h\u00f3a ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9. Nh\u01b0ng th\u1ef1c s\u1ef1, khoa h\u1ecdc th\u1ea7n kinh r\u1ea5t ph\u1ee9c t\u1ea1p v\u00e0 c\u1ea7n nhi\u1ec1u chuy\u00ean m\u00f4n h\u01a1n \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u01b0a ra nh\u1eadn \u0111\u1ecbnh s\u00e2u xa. Do \u0111\u00f3, trong b\u00e0i vi\u1ebft n\u00e0y, Vua N\u1ec7m ch\u1ec9 c\u00f3 th\u1ec3 mi\u00eau t\u1ea3 m\u1ed9t ph\u1ea7n n\u00e0o \u0111\u00f3 d\u1ef1a tr\u00ean th\u00f4ng tin c\u00f3 s\u1eb5n. H\u00e3y ghi nh\u1edb \u0111i\u1ec1u \u0111\u00f3 khi b\u1ea1n \u0111\u1ecdc ti\u1ebfp.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-122798\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1200\" height=\"828\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/phan-nao-cua-nao-bo-kiem-soat-giac-ngu.jpg\" alt=\"ph\u1ea7n n\u00e0o c\u1ee7a n\u00e3o b\u1ed9 ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7\" class=\"wp-image-122798\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/phan-nao-cua-nao-bo-kiem-soat-giac-ngu.jpg 1200w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/phan-nao-cua-nao-bo-kiem-soat-giac-ngu-300x207.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/phan-nao-cua-nao-bo-kiem-soat-giac-ngu-1087x750.jpg 1087w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/phan-nao-cua-nao-bo-kiem-soat-giac-ngu-768x530.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\"><em>Ph\u1ea7n n\u00e0o c\u1ee7a n\u00e3o ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7?<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">B\u00e2y gi\u1edd, ch\u00fang ta h\u00e3y b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh b\u1eb1ng c\u00e1ch x\u00e1c \u0111\u1ecbnh ba v\u00f9ng ch\u00ednh c\u1ee7a n\u00e3o g\u1ed3m \u0111\u1ea1i n\u00e3o, ti\u1ec3u n\u00e3o v\u00e0 th\u00e2n n\u00e3o.&nbsp;<\/span><\/p>\n\n\n\n<p><b>\u0110\u1ea1i n\u00e3o<\/b><span style=\"font-weight: 400;\"> l\u00e0 ph\u1ea7n l\u1edbn nh\u1ea5t c\u1ee7a b\u1ed9 n\u00e3o, ch\u1ecbu tr\u00e1ch nhi\u1ec7m \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng, l\u1eddi n\u00f3i v\u00e0 l\u00fd lu\u1eadn, c\u0169ng nh\u01b0 qu\u1ea3n l\u00fd c\u00e1c gi\u00e1c quan c\u1ee7a ch\u00fang ta.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110i\u1ec1u l\u00e0m cho \u0111\u1ea1i n\u00e3o tr\u1edf n\u00ean quan tr\u1ecdng l\u00e0 n\u00f3 c\u0169ng ch\u1ee9a h\u1ec7 vi\u1ec1n (Limbic System). N\u01a1i \u0111\u00e2y c\u00f3 tr\u00e1ch nhi\u1ec7m gi\u00e1m s\u00e1t qu\u00e1 tr\u00ecnh c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb, h\u1ecdc t\u1eadp v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u00ecnh d\u1ee5c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">H\u1ec7 vi\u1ec1n c\u00f3 c\u1ea5u tr\u00fac g\u1ed3m 2 ph\u1ea7n ch\u00ednh l\u00e0 h\u1ea1ch h\u1ea1nh nh\u00e2n (Amygdala) v\u00e0 (Hypothalamus). \u0110\u1eb7c bi\u1ec7t, \u0111\u00e2y l\u00e0 b\u1ed9 ph\u1eadn trong \u0111\u1ea1i n\u00e3o \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong c\u00e1ch th\u1ee9c v\u00e0 l\u00fd do ch\u00fang ta ng\u1ee7.<\/span><\/p>\n\n\n\n<p><b>Ti\u1ec3u n\u00e3o<\/b><span style=\"font-weight: 400;\">, hay \u201cb\u1ed9 n\u00e3o nh\u1ecf\u201d, l\u00e0 khu v\u1ef1c n\u1ed5i b\u1eadt th\u1ee9 hai c\u1ee7a n\u00e3o \u0111\u01b0\u1ee3c ph\u00e2n chia b\u1edfi 2 b\u00e1n c\u1ea7u. N\u01a1i \u0111\u00e2y ch\u1ee9a \u0111\u1ea7y c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh t\u1ea1o ra s\u00f3ng n\u00e3o, duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 c\u01a1 x\u01b0\u01a1ng.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Cu\u1ed1i c\u00f9ng, <\/span><b>th\u00e2n n\u00e3o<\/b><span style=\"font-weight: 400;\"> \u0111\u00f3ng vai tr\u00f2 l\u00e0 c\u1ea7u n\u1ed1i gi\u1eefa n\u00e3o v\u00e0 t\u1ee7y s\u1ed1ng. N\u00f3 c\u0169ng t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho vi\u1ec7c t\u1ea1o ra c\u00e1c ch\u1ea5t c\u00f3 gi\u00e1 tr\u1ecb nh\u01b0 serotonin (hormone ch\u00ednh gi\u00fap \u1ed5n \u0111\u1ecbnh t\u00e2m tr\u1ea1ng, c\u1ea3m gi\u00e1c vui v\u1ebb v\u00e0 h\u1ea1nh ph\u00fac).<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Gi\u1ed1ng nh\u01b0 c\u00e1c b\u1ed9 ph\u1eadn kh\u00e1c, th\u00e2n n\u00e3o bao g\u1ed3m ba v\u00f9ng, c\u1ee5 th\u1ec3 l\u00e0 n\u00e3o gi\u1eefa, c\u1ea7u n\u00e3o v\u00e0 h\u00e0nh n\u00e3o. C\u00e1c v\u00f9ng n\u00e0y c\u00f3 ch\u1ee9c n\u0103ng \u0111a d\u1ea1ng t\u1eeb vi\u1ec7c k\u1ebft n\u1ed1i c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh \u0111\u1ebfn vi\u1ec7c b\u00e1o cho ch\u00fang ta bi\u1ebft khi n\u00e0o c\u1ea7n n\u00f4n.<\/span><\/p>\n\n\n\n<div id=\"vuanem-3429230621\" 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-su-lien-ket-giua-nao-va-giac-ngu\"><\/span><b>2. S\u1ef1 li\u00ean k\u1ebft gi\u1eefa n\u00e3o v\u00e0 gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00f3 4 giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7, th\u01b0\u1eddng \u0111\u01b0\u1ee3c chia th\u00e0nh REM (gi\u1ea5c ng\u1ee7 chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh) v\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng REM (NREM), n\u01a1i di\u1ec5n ra gi\u1ea5c ng\u1ee7 s\u00e2u. Hi\u1ec3u \u0111\u01b0\u1ee3c ch\u1ee9c n\u0103ng c\u1ee7a nh\u1eefng ki\u1ec3u ng\u1ee7 n\u00e0y s\u1ebd gi\u00fap ch\u00fang ta l\u00e0m s\u00e1ng t\u1ecf m\u1ed1i t\u01b0\u01a1ng quan gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 b\u1ed9 n\u00e3o c\u1ee7a con ng\u01b0\u1eddi.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-122799\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1200\" height=\"828\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/bo-nao-va-giac-ngu.jpg\" alt=\"b\u1ed9 n\u00e3o v\u00e0 gi\u1ea5c ng\u1ee7\" class=\"wp-image-122799\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/bo-nao-va-giac-ngu.jpg 1200w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/bo-nao-va-giac-ngu-300x207.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/bo-nao-va-giac-ngu-1087x750.jpg 1087w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/bo-nao-va-giac-ngu-768x530.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ed9 n\u00e3o g\u1ed3m nhi\u1ec1u v\u00f9ng li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Theo Ti\u1ebfn s\u0129 Thomas Scammell \u0111\u1ebfn t\u1eeb \u0110\u1ea1i h\u1ecdc Harvard, t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb v\u00f9ng d\u01b0\u1edbi \u0111\u1ed3i. N\u01a1i \u0111\u00e2y ch\u1ee9a c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh c\u1ea3m nh\u1eadn \u00e1nh s\u00e1ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 nh\u00e2n si\u00eau chiasmatic hay g\u1ecdi t\u1eaft l\u00e0 SCN.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Sau khi c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c vi\u1ec7c thi\u1ebft l\u1eadp l\u1ea1i chu k\u1ef3 gi\u1ea5c ng\u1ee7, th\u00e2n n\u00e3o s\u1ebd chu\u1ea9n b\u1ecb cho ph\u1ea7n c\u00f2n l\u1ea1i. N\u00f3 khi\u1ebfn c\u00e1c c\u01a1 quan kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3 ng\u1eebng ho\u1ea1t \u0111\u1ed9ng t\u1ea1m th\u1eddi. Qu\u00e1 tr\u00ecnh n\u00e0y c\u0169ng bao g\u1ed3m c\u1ea3 vi\u1ec7c ng\u0103n c\u00e1c c\u01a1 c\u1eed \u0111\u1ed9ng khi ch\u00fang ta \u0111ang m\u01a1 trong gi\u1ea5c ng\u1ee7 REM.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t khi nh\u1eadn \u0111\u01b0\u1ee3c t\u00edn hi\u1ec7u t\u1eeb SCN r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac ph\u1ea3i nh\u1eafm m\u1eaft, tuy\u1ebfn t\u00f9ng s\u1ebd gi\u1ea3i ph\u00f3ng melatonin. Ch\u1ea5t n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho c\u01a1 th\u1ec3 bu\u1ed3n ng\u1ee7 d\u1ef1a tr\u00ean l\u01b0\u1ee3ng \u00e1nh s\u00e1ng c\u1ee7a m\u00f4i tr\u01b0\u1eddng b\u00ean ngo\u00e0i. T\u1eeb \u0111\u00f3, c\u00e1c ph\u1ea7n c\u1ee7a n\u1ec1n tr\u01b0\u1edbc ho\u1eb7c ph\u1ea7n tr\u01b0\u1edbc v\u00e0 d\u01b0\u1edbi n\u00e3o s\u1ebd t\u1ea1o ra m\u1ed9t ch\u1ea5t kh\u00e1c g\u1ecdi l\u00e0 adenosine, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">L\u00fac n\u00e0y, c\u01a1 th\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i \u00edt t\u1ec9nh t\u00e1o sang gi\u1ea5c ng\u1ee7 s\u00e2u. Ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3 gi\u1ea3m xu\u1ed1ng \u0111\u1ec3 chu\u1ea9n b\u1ecb cho m\u1ed9t ng\u00e0y m\u1edbi, v\u1edbi nh\u1ecbp tim ch\u1eadm l\u1ea1i v\u00e0 h\u01a1i th\u1edf tr\u1edf n\u00ean nh\u1ecbp nh\u00e0ng h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o gi\u1ea5c ng\u1ee7 REM, con ng\u01b0\u1eddi tr\u1ea3i qua gi\u1ea5c ng\u1ee7 s\u00f3ng ch\u1eadm ho\u1eb7c ph\u1ea7n s\u00e2u nh\u1ea5t c\u1ee7a gi\u1ea5c ng\u1ee7 NREM. \u0110\u00e2y s\u1ebd l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00e0 b\u1ea1n \u00edt c\u00f3 kh\u1ea3 n\u0103ng b\u1ecb \u0111\u00e1nh th\u1ee9c nh\u1ea5t. SWS hay gi\u1ea5c ng\u1ee7 s\u00f3ng ch\u1eadm l\u00e0 n\u01a1i n\u00e3o th\u1ef1c hi\u1ec7n qu\u00e1 tr\u00ecnh c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f3 th\u1ee9c d\u1eady khi \u1edf tr\u1ea1ng th\u00e1i n\u00e0y.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n chuy\u1ec3n t\u1eeb giai \u0111o\u1ea1n ng\u1ee7 NREM sang giai \u0111o\u1ea1n REM, \u0111\u1ed3i th\u1ecb t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 b\u1eaft \u0111\u1ea7u l\u1ea5p \u0111\u1ea7y v\u1ecf n\u00e3o v\u1edbi nh\u1eefng h\u00ecnh \u1ea3nh bao g\u1ed3m k\u00fd \u1ee9c v\u00e0 suy ngh\u0129. V\u1ec1 c\u01a1 b\u1ea3n, qu\u00e1 tr\u00ecnh n\u00e0y gi\u1ed1ng nh\u01b0 b\u1ea1n \u0111ang l\u01b0\u1edbt c\u00e1c video tr\u00ean Youtube.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-cach-ren-luyen-tri-nao-va-ngu-ngon-hon\"><\/span><b>3. C\u00e1ch r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o v\u00e0 ng\u1ee7 ngon h\u01a1n<\/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-cai-dat-lai-dong-ho-sinh-hoc\"><\/span><b>3.1. C\u00e0i \u0111\u1eb7t l\u1ea1i \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed3ng h\u1ed3 sinh h\u1ecdc hay c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 nh\u1ecbp sinh h\u1ecdc c\u00f3 t\u1ea7m \u1ea3nh h\u01b0\u1edfng quan tr\u1ecdng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. C\u01a1 th\u1ec3 con ng\u01b0\u1eddi s\u1edf h\u1eefu b\u1ed9 \u0111\u1ebfm th\u1eddi gian b\u1ea9m sinh cho ch\u00fang ta bi\u1ebft khi n\u00e0o n\u00ean \u201ct\u1eaft ngu\u1ed3n\u201d v\u00e0 \u0111i ng\u1ee7. Nh\u01b0 \u0111\u00e3 \u0111\u1ec1 c\u1eadp tr\u01b0\u1edbc \u0111\u00f3, c\u00e1c nh\u00e0 khoa h\u1ecdc tin r\u1eb1ng v\u00f9ng d\u01b0\u1edbi \u0111\u1ed3i \u0111ang \u0111\u1ea3m nh\u1eadn ch\u1ee9c n\u0103ng n\u00e0y.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-122800\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1200\" height=\"828\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cach-ren-luyen-nao-de-ngu-ngon.jpg\" alt=\"c\u00e1ch r\u00e8n luy\u1ec7n n\u00e3o \u0111\u1ec3 ng\u1ee7 ngon\" class=\"wp-image-122800\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cach-ren-luyen-nao-de-ngu-ngon.jpg 1200w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cach-ren-luyen-nao-de-ngu-ngon-300x207.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cach-ren-luyen-nao-de-ngu-ngon-1087x750.jpg 1087w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cach-ren-luyen-nao-de-ngu-ngon-768x530.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\"><em>Vi\u1ec7c thi\u1ebft l\u1eadp \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc gi\u00fap b\u1ea1n c\u00f3 gi\u1ea5c ng\u1ee7 l\u00e0nh m\u1ea1nh<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">V\u1eady l\u00e0m sao \u0111\u1ec3 bi\u1ebft c\u00e1ch n\u00e0y c\u00f3 hi\u1ec7u qu\u1ea3? X\u00e1c \u0111\u1ecbnh t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c duy tr\u00ec gi\u1edd \u0111i ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp sinh h\u1ecdc c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1ee7 \u0111\u01b0\u1ee3c nhi\u1ec1u gi\u1edd h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean, th\u1eadt kh\u00f3 \u0111\u1ec3 duy tr\u00ec m\u1ed9t gi\u1edd \u0111i ng\u1ee7 c\u1ed1 \u0111\u1ecbnh khi c\u00f3 qu\u00e1 nhi\u1ec1u t\u00e1c nh\u00e2n g\u00e2y r\u1ed1i lo\u1ea1n. Ch\u1eb3ng h\u1ea1n nh\u01b0 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc b\u00e0i vi\u1ebft n\u00e0y khi \u0111ang n\u1eb1m tr\u00ean gi\u01b0\u1eddng v\u00e0 c\u1ed1 g\u1eafng \u0111\u1ec3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a ch\u00fang ta ho\u1ea1t \u0111\u1ed9ng song song v\u1edbi c\u00e1c c\u1ea3m bi\u1ebfn \u00e1nh s\u00e1ng. Ngh\u0129a l\u00e0 ch\u00fang ta c\u00e0ng ti\u1ebfp x\u00fac nhi\u1ec1u v\u1edbi \u00e1nh s\u00e1ng, b\u1ed9 n\u00e3o s\u1ebd c\u00e0ng kh\u00f3 thuy\u1ebft ph\u1ee5c c\u00e1c b\u1ed9 ph\u1eadn kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3 r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m l\u00e0 h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7, k\u1ec3 c\u1ea3 \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng. L\u00e0m cho chi\u1ebfc gi\u01b0\u1eddng c\u1ee7a b\u1ea1n tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi kh\u00e1c \u0111\u1ec3 thi\u1ebft l\u1eadp \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"32-che-do-an-uong-lanh-manh\"><\/span><b>3.2. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u1ea1i sao ch\u00fang ta l\u1ea1i b\u00e0n v\u1ec1 gi\u1ea5c ng\u1ee7, b\u1ed9 n\u00e3o v\u00e0 v\u00e0 vi\u1ec7c \u0103n u\u1ed1ng c\u00f9ng l\u00fac? \u0110\u01a1n gi\u1ea3n l\u00e0 v\u00ec l\u01b0\u1ee3ng th\u1ee9c \u0103n b\u1ea1n n\u1ea1p v\u00e0o v\u00e0 b\u00e0i ti\u1ebft ra c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t m\u1ee9c \u0111\u1ed9 d\u1ec5 ng\u1ee7 hay kh\u00f3 ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0102n th\u1ef1c ph\u1ea9m kh\u00f4ng l\u00e0nh m\u1ea1nh nh\u01b0 \u0111\u1ed3 \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1, n\u01b0\u1edbc ng\u1ecdt c\u00f3 gas\u2026 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ea3n xu\u1ea5t qu\u00e1 nhi\u1ec1u cortisol, m\u1ed9t ch\u1ea5t quy\u1ebft \u0111\u1ecbnh s\u1ef1 t\u1ec9nh t\u00e1o. N\u00f3i chung, ch\u00fang t\u00f4i khuy\u00ean b\u1ea1n n\u00ean tr\u00e1nh \u0103n nh\u1eefng th\u1ee9 \u0111\u00f3 tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-122801\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1200\" height=\"828\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cac-cach-ren-luyen-nao-de-ngu-ngon.jpg\" alt=\"c\u00e1c c\u00e1ch r\u00e8n luy\u1ec7n n\u00e3o \u0111\u1ec3 ng\u1ee7 ngon\" class=\"wp-image-122801\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cac-cach-ren-luyen-nao-de-ngu-ngon.jpg 1200w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cac-cach-ren-luyen-nao-de-ngu-ngon-300x207.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cac-cach-ren-luyen-nao-de-ngu-ngon-1087x750.jpg 1087w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/06\/cac-cach-ren-luyen-nao-de-ngu-ngon-768x530.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\"><em>\u0102n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9 v\u00e0 khoa h\u1ecdc gi\u00fap b\u1ea1n ng\u1ee7 d\u1ec5 d\u00e0ng h\u01a1n<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"33-tap-luyen-the-duc\"><\/span><b>3.3. T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c \u0111i\u1ec1u \u0111\u1ed9 v\u00e0 \u0111\u00fang th\u1eddi \u0111i\u1ec3m l\u00e0 t\u1ed1t. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 th\u00ec s\u1ebd \u0111\u1ec3 l\u1ea1i nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">L\u00e0m cho b\u1ea3n th\u00e2n m\u1ec7t m\u1ecfi \u0111\u1ec3 ng\u1ee7 nh\u1edd ch\u1ed1ng \u0111\u1ea9y ho\u1eb7c cardio nghe c\u00f3 v\u1ebb t\u1ed1t v\u1ec1 m\u1eb7t l\u00fd thuy\u1ebft. Nh\u01b0ng th\u1ef1c t\u1ebf l\u1ea1i kh\u00e1c xa so v\u1edbi l\u00fd thuy\u1ebft n\u00e0y. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t g\u1eafng s\u1ee9c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u0103ng huy\u1ebft \u00e1p v\u00e0 l\u00e0m thay \u0111\u1ed5i nhi\u1ec7t \u0111\u1ed9 c\u1ee7a c\u01a1 th\u1ec3. \u0110\u00e2y l\u00e0 nh\u1eefng \u0111i\u1ec1u m\u00e0 \u0111\u00e1ng l\u00fd ra b\u1ea1n n\u00ean tr\u00e1nh tr\u01b0\u1edbc khi \u0111i ng\u1ee7. N\u1ebfu ph\u1ea3i t\u1eadp th\u1ec3 d\u1ee5c, h\u00e3y t\u1eadp m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/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>Gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9 nh\u01b0 th\u1ebf n\u00e0o?<\/li>\n\n\n\n<li>N\u00e3o tr\u00e1i n\u00e3o ph\u1ea3i ph\u00e1t tri\u1ec3n g\u00ec? N\u00e3o tr\u00e1i hay n\u00e3o ph\u1ea3i th\u00f4ng minh h\u01a1n?<\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u01b0 v\u1eady, b\u00e0i vi\u1ebft tr\u00ean \u0111\u00e3 cho ch\u00fang ta bi\u1ebft \u0111\u01b0\u1ee3c ph\u1ea7n n\u00e0o c\u1ee7a n\u00e3o ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7. Theo d\u1eef li\u1ec7u \u0111\u01b0\u1ee3c cung c\u1ea5p trong b\u00e0i th\u00ec m\u1ed7i v\u00f9ng c\u1ee7a b\u1ed9 n\u00e3o \u0111\u1ec1u li\u00ean quan m\u1eadt thi\u1ebft v\u1edbi gi\u1ea5c ng\u1ee7. Vi\u1ec7c t\u1eadp luy\u1ec7n cho b\u1ed9 n\u00e3o \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n l\u00e0 \u0111i\u1ec1u v\u00f4 c\u00f9ng c\u1ea7n thi\u1ebft v\u00e0 n\u00ean \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng ngay h\u00f4m nay.<\/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;122797&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;Kh\u00e1m ph\u00e1 khoa h\u1ecdc: Ph\u1ea7n n\u00e0o c\u1ee7a n\u00e3o ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7?&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>N\u00e3o ng\u01b0\u1eddi c\u00f3 c\u1ea5u t\u1ea1o c\u1ef1c k\u1ef3 ph\u1ee9c t\u1ea1p v\u00e0 \u0111\u1ea3m nh\u1eadn nhi\u1ec1u nhi\u1ec7m v\u1ee5 quan tr\u1ecdng, trong \u0111\u00f3 c\u00f3 vi\u1ec7c \u0111i\u1ec1u khi\u1ec3n gi\u1ea5c ng\u1ee7. C\u00f3 v\u00f4 s\u1ed1 nh\u1eefng th\u1eafc&#8230;<\/p>\n","protected":false},"author":14,"featured_media":122802,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[744],"ppma_author":[2088],"class_list":["post-122797","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\/122797","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=122797"}],"version-history":[{"count":7,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/122797\/revisions"}],"predecessor-version":[{"id":235658,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/122797\/revisions\/235658"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/122802"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=122797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=122797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=122797"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=122797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}