{"id":1404,"date":"2021-03-22T02:28:05","date_gmt":"2021-03-21T19:28:05","guid":{"rendered":"http:\/\/58.186.80.5\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html"},"modified":"2025-10-27T11:48:33","modified_gmt":"2025-10-27T04:48:33","slug":"4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html","title":{"rendered":"N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 lu\u00f4n t\u01b0\u01a1i tr\u1ebb, kho\u1ebb m\u1ea1nh?"},"content":{"rendered":"<div id=\"vuanem-392505982\" 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 cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i ng\u00e0y nay, d\u00f9 c\u00f3 b\u1eadn r\u1ed9n \u0111\u1ebfn m\u1ea5y ch\u00fang ta c\u0169ng kh\u00f4ng n\u00ean b\u1ecf qua vi\u1ec7c ch\u0103m s\u00f3c c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh \u0111\u1ec3 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng l\u00e3o h\u00f3a s\u1edbm. B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 tr\u1ebb trung qua nh\u1eefng vi\u1ec7c n\u00ean l\u00e0m tr\u01b0\u1edbc khi \u0111i ng\u1ee7. H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u xem <strong><a href=\"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\">n\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 lu\u00f4n t\u01b0\u01a1i tr\u1ebb, kho\u1ebb m\u1ea1nh 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\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#1-nen-lam-gi-truoc-khi-ngu-de-co-the-khoe-manh\" >1. N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 kho\u1ebb 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-2\" href=\"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#11-ngam-chan-vao-nuoc-am-truoc-khi-di-ngu\" >1.1. Ng\u00e2m ch\u00e2n v\u00e0o n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#12-cang-gian-co-truoc-khi-di-ngu\" >1.2. C\u0103ng gi\u00e3n c\u01a1 tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#13-truoc-khi-di-ngu-nen-massage-nhe-nhang-vung-da-dau-bang-cac-ngon-tay\" >1.3. Tr\u01b0\u1edbc khi \u0111i ng\u1ee7 n\u00ean massage nh\u1eb9 nh\u00e0ng v\u00f9ng da \u0111\u1ea7u b\u1eb1ng c\u00e1c ng\u00f3n tay<\/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\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#14-tay-trang-ky-va-cham-soc-da-nhe-nhang-truoc-khi-di-ngu\" >1.4. T\u1ea9y trang k\u1ef9 v\u00e0 ch\u0103m s\u00f3c da nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#15-uong-nuoc-am-vua-du-truoc-khi-ngu\" >1.5. U\u1ed1ng n\u01b0\u1edbc \u1ea5m v\u1eeba \u0111\u1ee7 tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/4-viec-nen-lam-truoc-khi-di-ngu-de-luon-tuoi-tre.html\/#2-nhung-dieu-nen-tranh-truoc-khi-ngu\" >2. Nh\u1eefng \u0111i\u1ec1u n\u00ean tr\u00e1nh tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-nen-lam-gi-truoc-khi-ngu-de-co-the-khoe-manh\"><\/span>1. N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 kho\u1ebb m\u1ea1nh?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-ngam-chan-vao-nuoc-am-truoc-khi-di-ngu\"><\/span>1.1. Ng\u00e2m ch\u00e2n v\u00e0o n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u00f9ng ch\u00e2n l\u00e0 m\u1ed9t khu v\u1ef1c t\u1eadp trung c\u00e1c huy\u1ec7t \u0111\u1ea1o c\u1ee7a c\u01a1 th\u1ec3 n\u00ean n\u1ebfu m\u00e1u kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 s\u1ebd g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng c\u1ee7a gan v\u00e0 th\u1eadn. L\u00fac n\u00e0y, vi\u1ec7c ng\u00e2m ch\u00e2n b\u1eb1ng n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd v\u1eeba gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7, v\u1eeba c\u00f3 l\u1ee3i cho s\u1ef1 th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u, \u0111\u1ed3ng th\u1eddi gi\u00fap qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t di\u1ec5n ra nhanh h\u01a1n. B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 cho th\u00eam tinh d\u1ea7u ho\u1eb7c th\u1ea3o m\u1ed9c v\u00e0o \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi ng\u00e2m ch\u00e2n.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-49927\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-1.jpg\" alt=\"Ng\u00e2m ch\u00e2n b\u1eb1ng n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7 th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u\" class=\"wp-image-259395\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u00e2m ch\u00e2n b\u1eb1ng n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi ng\u1ee7 th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-cang-gian-co-truoc-khi-di-ngu\"><\/span>1.2. C\u0103ng gi\u00e3n c\u01a1 tr\u01b0\u1edbc khi \u0111i ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 t\u1ed1t cho x\u01b0\u01a1ng kh\u1edbp? C\u0103ng gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eb7c bi\u1ec7t, n\u1ebfu b\u1ea1n duy tr\u00ec vi\u1ec7c c\u0103ng gi\u00e3n c\u01a1 \u0111\u1ec1u \u0111\u1eb7n th\u00ec kh\u00f4ng ch\u1ec9 gi\u00fap \u00edch cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng ho\u1ea1t \u0111\u1ed9ng linh ho\u1ea1t m\u00e0 c\u00f2n gi\u00fap b\u1ea1n ng\u1ee7 s\u00e2u gi\u1ea5c h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-49925\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-2.jpg\" alt=\"C\u0103ng gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.\" class=\"wp-image-259397\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u0103ng gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-truoc-khi-di-ngu-nen-massage-nhe-nhang-vung-da-dau-bang-cac-ngon-tay\"><\/span>1.3. Tr\u01b0\u1edbc khi \u0111i ng\u1ee7 n\u00ean massage nh\u1eb9 nh\u00e0ng v\u00f9ng da \u0111\u1ea7u b\u1eb1ng c\u00e1c ng\u00f3n tay<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 gi\u1ea3m \u0111au \u0111\u1ea7u, r\u1ee5ng t\u00f3c, n\u00e2ng cao kh\u1ea3 n\u0103ng ghi nh\u1edb? Ph\u1ea7n da \u0111\u1ea7u c\u0169ng l\u00e0 n\u01a1i t\u1eadp trung r\u1ea5t nhi\u1ec1u huy\u1ec7t \u0111\u1ea1o quan tr\u1ecdng trong c\u01a1 th\u1ec3 b\u1ea1n. Do \u0111\u00f3, th\u00f4ng qua vi\u1ec7c k\u00edch th\u00edch trong qu\u00e1 tr\u00ecnh massage th\u00ec b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u01b0 gi\u00e3n v\u00f9ng da \u0111\u1ea7u c\u1ee7a m\u00ecnh hi\u1ec7u qu\u1ea3. H\u00e3y l\u1ea5y 5 ng\u00f3n tay c\u1ee7a m\u00ecnh v\u00e0 b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c massage nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u00f9ng 5 ng\u00f3n tay vu\u1ed1t th\u1eb3ng t\u00f3c, b\u1eaft \u0111\u1ea7u t\u1eeb tr\u00e1n r\u1ed3i \u0111i xu\u1ed1ng d\u01b0\u1edbi t\u1eeb t\u1eeb.<\/li>\n\n\n\n<li>D\u00f9ng 5 ng\u00f3n tay nh\u1eb9 nh\u00e0ng massage da \u0111\u1ea7u, l\u1ea7n l\u01b0\u1ee3t t\u1eeb v\u1ecb tr\u00ed d\u00e1i tai xu\u1ed1ng ch\u00e2n t\u00f3c \u1edf ph\u1ea7n g\u00e1y v\u00e0 ch\u00e2n t\u00f3c \u1edf ph\u1ea7n tr\u00e1n. Sau \u0111\u00f3, b\u1ea1n l\u1ea1i vu\u1ed1t ng\u01b0\u1ee3c l\u00ean \u0111\u1ec9nh \u0111\u1ea7u r\u1ed3i t\u1eadp trung day \u1edf \u0111\u1ec9nh \u0111\u1ea7u.<\/li>\n<\/ul>\n\n\n\n<p>L\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u1eefng \u0111\u1ed9ng t\u00e1c massage n\u00e0y kho\u1ea3ng 30 l\u1ea7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 cho \u0111\u1ebfn khi c\u1ea3m th\u1ea5y v\u00f9ng da \u0111\u1ea7u, t\u00ea t\u00ea, b\u1edbt m\u1ecfi nh\u1ee9c th\u00ec d\u1eebng l\u1ea1i. Khi th\u1ef1c hi\u1ec7n nh\u1eefng \u0111\u1ed9ng t\u00e1c massage v\u00f9ng da \u0111\u1ea7u tr\u01b0\u1edbc khi \u0111i ng\u1ee7 th\u00ec b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y n\u00e3o b\u1ed9 \u0111\u01b0\u1ee3c nh\u1eadn \u0111\u1ee7 oxy, t\u1eeb \u0111\u00f3 gi\u00fap t\u0103ng cao kh\u1ea3 n\u0103ng ghi nh\u1edb, b\u1ea3o v\u1ec7 ch\u00e2n t\u00f3c v\u00e0 gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c tinh th\u1ea7n tho\u1ea3i m\u00e1i v\u00e0o s\u00e1ng h\u00f4m sau.<\/p>\n\n\n<div class=\"wp-block-image wp-image-49926 size-full\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-3.jpg\" alt=\"L\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u1eefng \u0111\u1ed9ng t\u00e1c massage n\u00e0y kho\u1ea3ng 30 l\u1ea7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7\" class=\"wp-image-259398\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">L\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u1eefng \u0111\u1ed9ng t\u00e1c massage n\u00e0y kho\u1ea3ng 30 l\u1ea7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-tay-trang-ky-va-cham-soc-da-nhe-nhang-truoc-khi-di-ngu\"><\/span>1.4. T\u1ea9y trang k\u1ef9 v\u00e0 ch\u0103m s\u00f3c da nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 da \u0111\u01b0\u1ee3c \u0111\u1eb9p? Sau m\u1ed9t ng\u00e0y d\u00e0i ti\u1ebfp x\u00fac v\u1edbi b\u1ee5i b\u1ea9n, \u00e1nh n\u1eafng v\u00e0 l\u1edbp trang \u0111i\u1ec3m, l\u00e0n da c\u1ee7a b\u1ea1n r\u1ea5t c\u1ea7n \u0111\u01b0\u1ee3c \u201cngh\u1ec9 ng\u01a1i\u201d. Ban \u0111\u00eam ch\u00ednh l\u00e0 th\u1eddi \u0111i\u1ec3m v\u00e0ng \u0111\u1ec3 da ph\u1ee5c h\u1ed3i v\u00e0 h\u1ea5p th\u1ee5 d\u01b0\u1ee1ng ch\u1ea5t, v\u00ec v\u1eady vi\u1ec7c t\u1ea9y trang v\u00e0 ch\u0103m s\u00f3c da \u0111\u00fang c\u00e1ch tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng.<\/p>\n\n\n\n<p>\u0110\u1ea7u ti\u00ean, h\u00e3y t\u1ea9y trang th\u1eadt k\u1ef9 \u2013 d\u00f9 b\u1ea1n kh\u00f4ng trang \u0111i\u1ec3m, th\u00ec l\u00e0n da v\u1eabn b\u00e1m b\u1ee5i, kem ch\u1ed1ng n\u1eafng v\u00e0 b\u00e3 nh\u1eddn trong su\u1ed1t c\u1ea3 ng\u00e0y. Ti\u1ebfp theo, r\u1eeda m\u1eb7t b\u1eb1ng s\u1eefa r\u1eeda ph\u00f9 h\u1ee3p v\u1edbi lo\u1ea1i da, gi\u00fap l\u00e0m s\u1ea1ch s\u00e2u l\u1ed7 ch\u00e2n l\u00f4ng v\u00e0 ng\u0103n ng\u1eeba m\u1ee5n.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-9424\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-4.jpg\" alt=\"D\u00f9 c\u00f3 b\u1eadn r\u1ed9n hay m\u1ec7t m\u1ecfi \u0111\u1ebfn \u0111\u00e2u c\u0169ng \u0111\u1eebng qu\u00ean t\u1ea9y trang k\u1ef9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7\" class=\"wp-image-259399\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">D\u00f9 c\u00f3 b\u1eadn r\u1ed9n hay m\u1ec7t m\u1ecfi \u0111\u1ebfn \u0111\u00e2u c\u0169ng \u0111\u1eebng qu\u00ean t\u1ea9y trang k\u1ef9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<p>Sau b\u01b0\u1edbc l\u00e0m s\u1ea1ch, l\u00e0 l\u00fac da s\u1eb5n s\u00e0ng \u0111\u1ec3 h\u1ea5p thu d\u01b0\u1ee1ng ch\u1ea5t. H\u00e3y thoa serum ho\u1eb7c tinh ch\u1ea5t d\u01b0\u1ee1ng t\u00f9y theo nhu c\u1ea7u \u2013 c\u00f3 th\u1ec3 l\u00e0 c\u1ea5p \u1ea9m, l\u00e0m s\u00e1ng ho\u1eb7c ch\u1ed1ng l\u00e3o h\u00f3a \u2013 r\u1ed3i kh\u00f3a \u1ea9m b\u1eb1ng kem d\u01b0\u1ee1ng \u0111\u1ec3 da lu\u00f4n m\u1ec1m m\u01b0\u1ee3t su\u1ed1t \u0111\u00eam. N\u1ebfu c\u00f3 th\u1eddi gian, b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p massage m\u1eb7t nh\u1eb9 nh\u00e0ng b\u1eb1ng \u0111\u1ea7u ng\u00f3n tay, v\u1eeba gi\u00fap d\u01b0\u1ee1ng ch\u1ea5t th\u1ea5m s\u00e2u h\u01a1n, v\u1eeba k\u00edch th\u00edch tu\u1ea7n ho\u00e0n m\u00e1u, khi\u1ebfn khu\u00f4n m\u1eb7t tr\u1edf n\u00ean h\u1ed3ng h\u00e0o, t\u01b0\u01a1i t\u1eafn h\u01a1n v\u00e0o s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15-uong-nuoc-am-vua-du-truoc-khi-ngu\"><\/span>1.5. U\u1ed1ng n\u01b0\u1edbc \u1ea5m v\u1eeba \u0111\u1ee7 tr\u01b0\u1edbc khi ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 ng\u1ee7 ngon, gi\u00fap l\u01b0u th\u00f4ng m\u00e1u? Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc bu\u1ed5i t\u1ed1i v\u00ec lo s\u1ee3 b\u1ecb m\u1ea5t gi\u1ea5c do ph\u1ea3i d\u1eady \u0111i v\u1ec7 sinh. Tuy nhi\u00ean, u\u1ed1ng m\u1ed9t l\u01b0\u1ee3ng n\u01b0\u1edbc \u1ea5m v\u1eeba \u0111\u1ee7 tr\u01b0\u1edbc khi ng\u1ee7 th\u1ef1c ra mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe \u2013 mi\u1ec5n l\u00e0 b\u1ea1n bi\u1ebft \u0111i\u1ec1u ch\u1ec9nh h\u1ee3p l\u00fd.<\/p>\n\n\n\n<p>M\u1ed9t ly n\u01b0\u1edbc \u1ea5m kho\u1ea3ng 100\u2013150ml (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng n\u1eeda c\u1ed1c nh\u1ecf) s\u1ebd gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 l\u01b0u th\u00f4ng m\u00e1u v\u00e0 th\u1ea3i \u0111\u1ed9c nh\u1eb9 nh\u00e0ng trong l\u00fac ng\u1ee7. N\u01b0\u1edbc \u1ea5m c\u0169ng gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. N\u1ebfu b\u1ea1n th\u01b0\u1eddng b\u1ecb kh\u00f4 h\u1ecdng ho\u1eb7c da kh\u00f4 v\u00e0o ban \u0111\u00eam, \u0111\u00e2y ch\u00ednh l\u00e0 b\u00ed quy\u1ebft nh\u1ecf nh\u01b0ng hi\u1ec7u qu\u1ea3 b\u1ea5t ng\u1edd.<\/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\/2021\/03\/nen-lam-gi-truoc-khi-ngu-5.jpg\" alt=\"M\u1ed9t ly n\u01b0\u1edbc \u1ea5m gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 l\u01b0u th\u00f4ng m\u00e1u v\u00e0 th\u1ea3i \u0111\u1ed9c nh\u1eb9 nh\u00e0ng trong l\u00fac ng\u1ee7\" class=\"wp-image-259400\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-5.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-5-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-5-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7? &#8211; U\u1ed1ng 1 ly n\u01b0\u1edbc \u1ea5m<\/figcaption><\/figure><\/div>\n\n\n<p>Tuy nhi\u00ean, b\u1ea1n n\u00ean u\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc khi ng\u1ee7 kho\u1ea3ng 20\u201330 ph\u00fat, kh\u00f4ng n\u00ean u\u1ed1ng ngay s\u00e1t gi\u1edd n\u1eb1m \u0111\u1ec3 tr\u00e1nh l\u00e0m \u0111\u1ea7y b\u00e0ng quang, g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7. Ngo\u00e0i ra, n\u00ean tr\u00e1nh u\u1ed1ng n\u01b0\u1edbc l\u1ea1nh, v\u00ec n\u01b0\u1edbc l\u1ea1nh c\u00f3 th\u1ec3 l\u00e0m c\u01a1 th\u1ec3 \u201cth\u1ee9c d\u1eady\u201d v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng th\u01b0 gi\u00e3n c\u1ee7a h\u1ec7 ti\u00eau h\u00f3a. M\u1ed9t c\u1ed1c n\u01b0\u1edbc \u1ea5m nh\u1eb9, \u0111\u00f4i khi pha th\u00eam m\u1ed9t l\u00e1t chanh ho\u1eb7c m\u1eadt ong s\u1ebd l\u00e0 \u201cli\u1ec1u an th\u1ea7n\u201d t\u1ef1 nhi\u00ean, gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 t\u1ec9nh t\u00e1o h\u01a1n v\u00e0o s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n<div id=\"vuanem-3258134992\" 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 gi\u1ea3m ti\u1ebfng \u1ed3n d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus gi\u1ea3m ti\u1ebfng \u1ed3n d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-04-08-135106.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-nhung-dieu-nen-tranh-truoc-khi-ngu\"><\/span>2. Nh\u1eefng \u0111i\u1ec1u n\u00ean tr\u00e1nh tr\u01b0\u1edbc khi ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ngo\u00e0i vi\u1ec7c t\u00ecm hi\u1ec3u n\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7, b\u1ea1n c\u0169ng c\u1ea7n t\u00ecm hi\u1ec3u \u0111\u1ec3 tr\u00e1nh nh\u1eefng h\u00e0nh \u0111\u1ed9ng ho\u1eb7c y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 \u201ct\u1ec9nh t\u00e1o qu\u00e1 m\u1ee9c\u201d tr\u01b0\u1edbc khi ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111i\u1ec1u b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0111\u1ec3 gi\u1ea5c ng\u1ee7 th\u1ef1c s\u1ef1 ch\u1ea5t l\u01b0\u1ee3ng:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c n\u1eb7ng ho\u1eb7c t\u1eafm n\u01b0\u1edbc l\u1ea1nh:<\/strong> T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 th\u00f3i quen t\u1ed1t, nh\u01b0ng n\u1ebfu t\u1eadp qu\u00e1 s\u00e1t gi\u1edd ng\u1ee7 \u2013 \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng, tim \u0111\u1eadp nhanh \u2013 s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 ti\u1ebft ra hormone adrenaline, l\u00e0m b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. T\u01b0\u01a1ng t\u1ef1, t\u1eafm n\u01b0\u1edbc l\u1ea1nh v\u00e0o bu\u1ed5i t\u1ed1i khi\u1ebfn m\u1ea1ch m\u00e1u co l\u1ea1i, l\u00e0m gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 \u0111\u1ed9t ng\u1ed9t v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tu\u1ea7n ho\u00e0n m\u00e1u.<\/li>\n\n\n\n<li><strong>Kh\u00f4ng xem tin t\u1ee9c ti\u00eau c\u1ef1c ho\u1eb7c tranh lu\u1eadn c\u0103ng th\u1eb3ng:<\/strong> N\u00e3o b\u1ed9 c\u1ea7n \u0111\u01b0\u1ee3c \u201cngh\u1ec9 ng\u01a1i\u201d tr\u01b0\u1edbc khi ng\u1ee7, nh\u01b0ng vi\u1ec7c \u0111\u1ecdc tin t\u1ee9c ti\u00eau c\u1ef1c, xem phim k\u00edch \u0111\u1ed9ng ho\u1eb7c tranh lu\u1eadn tr\u00ean m\u1ea1ng l\u1ea1i khi\u1ebfn t\u00e2m tr\u00ed c\u0103ng th\u1eb3ng, tim \u0111\u1eadp nhanh, kh\u00f3 th\u01b0 gi\u00e3n. Thay v\u00ec v\u1eady, h\u00e3y th\u1eed \u0111\u1ecdc v\u00e0i trang s\u00e1ch nh\u1eb9 nh\u00e0ng, nghe nh\u1ea1c thi\u1ec1n ho\u1eb7c vi\u1ebft nh\u1eadt k\u00fd bi\u1ebft \u01a1n \u2013 \u0111\u00e2y l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 k\u1ebft th\u00fac ng\u00e0y v\u1edbi n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c.<\/li>\n\n\n\n<li><strong>Kh\u00f4ng \u0111\u1ec3 \u0111\u00e8n s\u00e1ng ho\u1eb7c c\u00f3 ti\u1ebfng \u1ed3n: <\/strong>\u00c1nh s\u00e1ng m\u1ea1nh, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u00e1nh s\u00e1ng tr\u1eafng, c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf hormone melatonin \u2013 lo\u1ea1i hormone gi\u00fap \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean. V\u00ec v\u1eady, h\u00e3y t\u1eaft \u0111\u00e8n ch\u00ednh v\u00e0 d\u00f9ng \u0111\u00e8n ng\u1ee7 d\u1ecbu \u00e1nh v\u00e0ng n\u1ebfu b\u1ea1n s\u1ee3 t\u1ed1i. Ngo\u00e0i ra, h\u1ea1n ch\u1ebf ti\u1ebfng \u1ed3n b\u1eb1ng c\u00e1ch \u0111\u00f3ng c\u1eeda s\u1ed5, t\u1eaft TV ho\u1eb7c d\u00f9ng n\u00fat tai n\u1ebfu c\u1ea7n, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 y\u00ean t\u0129nh v\u00e0 d\u1ec5 ch\u1ecbu nh\u1ea5t.<\/li>\n\n\n\n<li><strong>Tr\u00e1nh \u0103n no ho\u1eb7c u\u1ed1ng cafein:<\/strong> M\u1ed9t b\u1eefa t\u1ed1i qu\u00e1 no, nhi\u1ec1u d\u1ea7u m\u1ee1 ho\u1eb7c \u0111\u1ed3 cay n\u00f3ng khi\u1ebfn h\u1ec7 ti\u00eau h\u00f3a ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c, d\u1ec5 d\u1eabn \u0111\u1ebfn \u0111\u1ea7y b\u1ee5ng, \u1ee3 n\u00f3ng v\u00e0 kh\u00f3 ng\u1ee7. C\u00e0 ph\u00ea, tr\u00e0 \u0111\u1eb7c, n\u01b0\u1edbc t\u0103ng l\u1ef1c hay chocolate c\u0169ng ch\u1ee9a cafein, l\u00e0m b\u1ea1n t\u1ec9nh t\u00e1o nhi\u1ec1u gi\u1edd sau \u0111\u00f3. T\u1ed1t nh\u1ea5t n\u00ean k\u1ebft th\u00fac b\u1eefa t\u1ed1i \u00edt nh\u1ea5t 2\u20133 ti\u1ebfng tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00e0 n\u1ebfu \u0111\u00f3i, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn m\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c v\u00e0i h\u1ea1t h\u1ea1nh nh\u00e2n \u2013 v\u1eeba nh\u1eb9 b\u1ee5ng v\u1eeba h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 s\u00e2u.<\/li>\n\n\n\n<li><strong>H\u1ea1n ch\u1ebf d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh ho\u1eb7c TV l\u00e0 \u201ck\u1ebb th\u00f9\u201d l\u1edbn nh\u1ea5t c\u1ee7a gi\u1ea5c ng\u1ee7. N\u00f3 khi\u1ebfn n\u00e3o hi\u1ec3u l\u1ea7m r\u1eb1ng v\u1eabn \u0111ang ban ng\u00e0y, l\u00e0m gi\u1ea3m ti\u1ebft melatonin v\u00e0 khi\u1ebfn b\u1ea1n kh\u00f3 bu\u1ed3n ng\u1ee7 h\u01a1n. T\u1ed1t nh\u1ea5t, h\u00e3y t\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7. Thay v\u00e0o \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 ho\u1eb7c ng\u1ed3i thi\u1ec1n ng\u1eafn \u2013 v\u1eeba gi\u00fap m\u1eaft ngh\u1ec9 ng\u01a1i, v\u1eeba \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n t\u1ef1 nhi\u00ean.<\/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\/2021\/03\/nen-lam-gi-truoc-khi-ngu-6.jpg\" alt=\"Kh\u00f4ng \u0111\u1ec3 \u0111\u00e8n s\u00e1ng trong l\u00fac ng\u1ee7\" class=\"wp-image-259403\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-6.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-6-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/nen-lam-gi-truoc-khi-ngu-6-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Kh\u00f4ng \u0111\u1ec3 \u0111\u00e8n s\u00e1ng trong l\u00fac ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<ol start=\"2\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n c\u0169ng n\u00ean l\u01b0u \u00fd ch\u1ecdn cho m\u00ecnh m\u1ed9t chi\u1ebfc n\u1ec7m v\u00e0 ch\u0103n ga g\u1ed1i th\u1eadt ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon nh\u1ea5t, v\u00e0 \u0111\u1eebng qu\u00ean v\u1ec7 sinh ch\u0103n ga g\u1ed1i th\u01b0\u1eddng xuy\u00ean. Tr\u00ean \u0111\u00e2y Vua N\u1ec7m \u0111\u00e3 g\u1ee3i \u00fd n\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7, h\u00e3y l\u01b0u l\u1ea1i \u0111\u1ec3 c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 lu\u00f4n t\u01b0\u01a1i tr\u1ebb nh\u00e9!<\/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;1404&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;N\u00ean l\u00e0m g\u00ec tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 lu\u00f4n t\u01b0\u01a1i tr\u1ebb, kho\u1ebb m\u1ea1nh?&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 \u0111\u00e1nh gi\u00e1)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i ng\u00e0y nay, d\u00f9 c\u00f3 b\u1eadn r\u1ed9n \u0111\u1ebfn m\u1ea5y ch\u00fang ta c\u0169ng kh\u00f4ng n\u00ean b\u1ecf qua vi\u1ec7c ch\u0103m s\u00f3c c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh \u0111\u1ec3 ng\u0103n ng\u1eeba&#8230;<\/p>\n","protected":false},"author":15,"featured_media":259394,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[778],"ppma_author":[2082],"class_list":["post-1404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-thoi-quen-truoc-khi-ngu"],"authors":[{"term_id":2082,"user_id":15,"is_guest":0,"slug":"vuanem","display_name":"Vua N\u1ec7m","avatar_url":{"url":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/05\/logo-vuanem.jpg","url2x":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/05\/logo-vuanem.jpg"},"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/1404","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/comments?post=1404"}],"version-history":[{"count":6,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/1404\/revisions"}],"predecessor-version":[{"id":259641,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/1404\/revisions\/259641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/259394"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=1404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=1404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=1404"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=1404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}