{"id":142541,"date":"2026-03-25T10:40:32","date_gmt":"2026-03-25T03:40:32","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=142541"},"modified":"2026-03-25T10:40:34","modified_gmt":"2026-03-25T03:40:34","slug":"thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html","title":{"rendered":"Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft?\u00a07 c\u00e1ch kh\u1eafc ph\u1ee5c hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<div id=\"vuanem-2325774324\" 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=\"\u0110\u1ea1i L\u1ec5 G\u1ea7n K\u1ec1 - Deal Gi\u1ea3m Si\u00eau S\u1ed1c\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2.jpg\" alt=\"\u0110\u1ea1i L\u1ec5 G\u1ea7n K\u1ec1 - Deal Gi\u1ea3m Si\u00eau S\u1ed1c\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2-300x159.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2-768x407.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">Trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i, \u00e1p l\u1ef1c t\u1eeb c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp v\u00e0 cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y th\u01b0\u1eddng khi\u1ebfn ch\u00fang ta ph\u1ea3i th\u1ee9c \u0111\u00eam li\u00ean t\u1ee5c d\u1eabn \u0111\u1ebfn vi\u1ec7c thi\u1ebfu ng\u1ee7 ng\u00e0y c\u00e0ng tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng h\u01a1n. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 m\u00e0 c\u00f2n c\u00f3 t\u00e1c \u0111\u1ed9ng x\u1ea5u \u0111\u1ebfn m\u1ed9t b\u1ed9 ph\u1eadn quan tr\u1ecdng c\u1ee7a c\u01a1 th\u1ec3 &#8211; \u0111\u00f4i m\u1eaft. Trong b\u00e0i vi\u1ebft n\u00e0y, h\u00e3y c\u00f9ng Vua N\u1ec7m kh\u00e1m ph\u00e1 s\u00e2u h\u01a1n v\u1ec1 v\u1ea5n \u0111\u1ec1 <\/span><b><a href=\"https:\/\/vuanem.com\/blog\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\">thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft<\/a><\/b><span style=\"font-weight: 400;\"> v\u00e0 t\u1ea1i sao vi\u1ec7c b\u1ea3o v\u1ec7 gi\u1ea5c ng\u1ee7 l\u00e0 c\u1ef1c k\u1ef3 quan tr\u1ecdng b\u1ea1n nh\u00e9!<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/vuanem.com\/blog\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#1-tai-sao-ngu-du-giac-quan-trong-doi-voi-suc-khoe\" >1. T\u1ea1i sao ng\u1ee7 \u0111\u1ee7 gi\u1ea5c quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe?<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#2-moi-ngay-ngu-bao-nhieu-la-du\" >2. M\u1ed7i ng\u00e0y ng\u1ee7 bao nhi\u00eau l\u00e0 \u0111\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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#3-thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat\" >3. Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft?<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#4-nen-lam-gi-khi-bi-mat-ngu\" >4. N\u00ean l\u00e0m g\u00ec khi b\u1ecb m\u1ea5t ng\u1ee7?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/vuanem.com\/blog\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#41-duy-tri-thoi-quen-ngu-dung-gio\" >4.1. Duy tr\u00ec th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#42-tao-khong-gian-ngu-thich-hop\" >4.2. T\u1ea1o kh\u00f4ng gian ng\u1ee7 th\u00edch h\u1ee3p<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#43-su-dung-chan-ga-goi-nem-em-ai-va-sach-se\" >4.3. S\u1eed d\u1ee5ng ch\u0103n ga g\u1ed1i n\u1ec7m \u00eam \u00e1i v\u00e0 s\u1ea1ch s\u1ebd<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#44-ngam-chan-trong-nuoc-am-de-de-ngu\" >4.4. Ng\u00e2m ch\u00e2n trong n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 d\u1ec5 ng\u1ee7<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#45-khong-suy-nghi-nhieu-truoc-khi-ngu\" >4.5. Kh\u00f4ng suy ngh\u0129 nhi\u1ec1u tr\u01b0\u1edbc khi 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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#46-chu-y-che-do-an-uong\" >4.6. Ch\u00fa \u00fd ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#47-phuong-phap-su-dung-thuoc\" >4.7. Ph\u01b0\u01a1ng ph\u00e1p s\u1eed d\u1ee5ng thu\u1ed1c<\/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\/thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat.html\/#5-cau-hoi-thuong-gap\" >5. C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-tai-sao-ngu-du-giac-quan-trong-doi-voi-suc-khoe\"><\/span><b>1. <strong>T\u1ea1i sao ng\u1ee7 \u0111\u1ee7 gi\u1ea5c quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe?<\/strong><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng nhu c\u1ea7u quan tr\u1ecdng kh\u00f4ng th\u1ec3 thi\u1ebfu c\u1ee7a c\u01a1 th\u1ec3. N\u1ebfu thi\u1ebfu ng\u1ee7, ch\u00fang ta s\u1ebd kh\u00f4ng c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 duy tr\u00ec cu\u1ed9c s\u1ed1ng v\u00e0 ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y. Theo th\u1ed1ng k\u00ea c\u1ee7a National Sleep Foundation, con ng\u01b0\u1eddi trung b\u00ecnh c\u1ea7n kho\u1ea3ng 7\u20139 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam, v\u00ec v\u1eady t\u1ed5ng th\u1eddi gian ng\u1ee7 c\u00f3 th\u1ec3 chi\u1ebfm kho\u1ea3ng 1\/3 cu\u1ed9c \u0111\u1eddi c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 \u0111\u1ee7 c\u00f2n gi\u00fap c\u01a1 th\u1ec3 t\u1ea1o ra c\u00e1c n\u1ed9i ti\u1ebft t\u1ed1 quan tr\u1ecdng, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a v\u00e0 t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng. \u0110i\u1ec1u n\u00e0y t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho qu\u00e1 tr\u00ecnh t\u0103ng tr\u01b0\u1edfng v\u00e0 ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tai-sao-ngu-du-quan-trong-voi-suc-khoe.jpg\" alt=\"Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft\" class=\"wp-image-276606\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tai-sao-ngu-du-quan-trong-voi-suc-khoe.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tai-sao-ngu-du-quan-trong-voi-suc-khoe-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tai-sao-ngu-du-quan-trong-voi-suc-khoe-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ng\u1ee7 \u0111\u1ee7 c\u0169ng c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn n\u00e3o b\u1ed9. Trong gi\u1ea5c ng\u1ee7, n\u00e3o s\u1eafp x\u1ebfp th\u00f4ng tin v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng ghi nh\u1edb. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u0103ng hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 s\u1ef1 t\u1ec9nh t\u00e1o sau gi\u1ea5c ng\u1ee7. H\u01a1n n\u1eefa, ng\u1ee7 \u0111\u1ee7 c\u0169ng c\u1ea3i thi\u1ec7n tinh th\u1ea7n v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n b\u1eb1ng vi\u1ec7c \u0111\u1ed1t ch\u1ea5t b\u00e9o hi\u1ec7u qu\u1ea3.<\/span> <\/p>\n\n\n\n<div id=\"vuanem-928764274\" 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-moi-ngay-ngu-bao-nhieu-la-du\"><\/span><b>2. M\u1ed7i ng\u00e0y ng\u1ee7 bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng cho r\u1eb1ng ch\u1ec9 c\u1ea7n ng\u1ee7 8 gi\u1edd\/ng\u00e0y l\u00e0 \u0111\u1ee7. Tuy nhi\u00ean, th\u1ef1c t\u1ebf cho th\u1ea5y th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ea7n thi\u1ebft c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y theo t\u1eebng ng\u01b0\u1eddi. Th\u00f4ng th\u01b0\u1eddng, h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi c\u1ea7n ng\u1ee7 t\u1eeb 7 \u0111\u1ebfn 9 gi\u1edd m\u1ed7i \u0111\u00eam. Tuy nhi\u00ean, khi tu\u1ed5i t\u00e1c t\u0103ng l\u00ean, l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 trung b\u00ecnh th\u01b0\u1eddng gi\u1ea3m xu\u1ed1ng kho\u1ea3ng t\u1eeb 7 \u0111\u1ebfn 8 gi\u1edd. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi th\u1eadm ch\u00ed c\u1ea7n ng\u1ee7 \u00edt h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">National Sleep Foundation (NSF) \u0111\u00e3 \u0111\u01b0a ra khuy\u1ebfn ngh\u1ecb v\u1ec1 th\u1eddi gian ng\u1ee7 h\u1ee3p l\u00fd d\u1ef1a theo t\u1eebng \u0111\u1ed9 tu\u1ed5i nh\u01b0 sau:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Tr\u1ebb s\u01a1 sinh c\u1ea7n kho\u1ea3ng 20 gi\u1edd ng\u1ee7 m\u1ed7i ng\u00e0y. Khi tr\u1ebb ph\u00e1t tri\u1ec3n, l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u1ebd d\u1ea7n gi\u1ea3m xu\u1ed1ng v\u00e0 \u0111\u1ebfn 6 tu\u1ed5i, con ch\u1ec9 c\u1ea7n kho\u1ea3ng 10 &#8211; 12 gi\u1edd ng\u1ee7 m\u1ed7i ng\u00e0y.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Thanh thi\u1ebfu ni\u00ean (14 &#8211; 17 tu\u1ed5i) c\u1ea7n kho\u1ea3ng 8 &#8211; 10 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Thanh ni\u00ean v\u00e0 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh (18 &#8211; 64 tu\u1ed5i) c\u1ea7n t\u1eeb 7 &#8211; 9 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam \u0111\u1ec3 c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ng\u01b0\u1eddi gi\u00e0 (tr\u00ean 65 tu\u1ed5i) c\u1ea7n kho\u1ea3ng 7 &#8211; 8 gi\u1edd gi\u1ea5c ng\u1ee7 m\u1ed7i \u0111\u00eam \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-thieu-ngu-anh-huong-nhu-the-nao-den-doi-mat\"><\/span><b>3. Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eaft c\u1ee7a ch\u00fang ta ph\u1ea3i l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c trong ng\u00e0y. Ng\u1ee7 l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00e0 b\u1ed9 ph\u1eadn n\u00e0y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao khi b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u1ee7, m\u1eaft c\u00f3 th\u1ec3 b\u1ecb \u0111\u1ecf, s\u01b0ng, kh\u00f4, ng\u1ee9a v\u00e0 kh\u00f4ng tho\u1ea3i m\u00e1i.&nbsp;<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/thieu-ngu-hai-den-doi-mat.jpg\" alt=\"Thi\u1ebfu ng\u1ee7 c\u00f3 h\u1ea1i \u0111\u1ebfn \u0111\u00f4i m\u1eaft\n\" class=\"wp-image-276607\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/thieu-ngu-hai-den-doi-mat.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/thieu-ngu-hai-den-doi-mat-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/thieu-ngu-hai-den-doi-mat-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Thi\u1ebfu ng\u1ee7 c\u00f3 h\u1ea1i \u0111\u1ebfn \u0111\u00f4i m\u1eaft\n<\/figcaption><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ee9ng co gi\u1eadt m\u1eaft. Khi g\u1eb7p t\u00ecnh tr\u1ea1ng n\u00e0y, b\u1ea1n s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c m\u00ed m\u1eaft b\u1ecb co th\u1eaft \u0111\u1ed9t ng\u1ed9t. M\u1eb7c d\u00f9 co gi\u1eadt kh\u00f4ng g\u00e2y t\u1ed5n th\u01b0\u01a1ng hay suy gi\u1ea3m th\u1ecb l\u1ef1c, nh\u01b0ng n\u00f3 g\u00e2y c\u1ea3m gi\u00e1c r\u1ea5t kh\u00f3 ch\u1ecbu. Th\u00eam v\u00e0o \u0111\u00f3, b\u1ea1n c\u0169ng c\u00f3 kh\u1ea3 n\u0103ng g\u1eb7p nhi\u1ec1u c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 m\u1eaft kh\u00e1c khi thi\u1ebfu ng\u1ee7 nh\u01b0 th\u1ecb l\u1ef1c k\u00e9m, nh\u1ea1y c\u1ea3m v\u1edbi \u00e1nh s\u00e1ng, t\u0103ng nh\u00e3n \u00e1p,&#8230;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu t\u00ecnh tr\u1ea1ng ch\u1ea5t l\u01b0\u1ee3ng ng\u1ee7 k\u00e9m hay ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c k\u00e9o d\u00e0i, b\u1ea1n r\u1ea5t d\u1ec5 m\u1eafc ph\u1ea3i b\u1ec7nh th\u1ea7n kinh th\u1ecb gi\u00e1c do thi\u1ebfu m\u00e1u c\u1ee5c b\u1ed9 v\u00f9ng tr\u01b0\u1edbc. Ngo\u00e0i ra, nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 v\u00e0 v\u1ea5n \u0111\u1ec1 kh\u00f4 m\u1eaft. Theo m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean PubMed, t\u1ef7 l\u1ec7 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \u1edf nh\u1eefng ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng kh\u00f4 m\u1eaft (Dry Eye Disease) c\u00f3 th\u1ec3 l\u00ean \u0111\u1ebfn kho\u1ea3ng 40%.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/vuanem.com\/blog\/tai-sao-co-gi-mat-khi-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/tai-sao-co-gi-mat-khi-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>T\u1ea1i sao c\u00f3 g\u1ec9 m\u1eaft khi ng\u1ee7? G\u1ec9 m\u1eaft c\u1ea3nh b\u00e1o v\u1ea5n \u0111\u1ec1 g\u00ec v\u1ec1 m\u1eaft?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/ngu-som-co-het-tham-mat-khong.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/ngu-som-co-het-tham-mat-khong.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ng\u1ee7 s\u1edbm c\u00f3 h\u1ebft th\u00e2m m\u1eaft kh\u00f4ng? B\u00ed quy\u1ebft \u0111\u00e1nh bay qu\u1ea7ng th\u00e2m\u00a0<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/thieu-ngu-co-gay-quang-tham-mat.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/thieu-ngu-co-gay-quang-tham-mat.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Thi\u1ebfu ng\u1ee7 c\u00f3 g\u00e2y qu\u1ea7ng th\u00e2m m\u1eaft? C\u00e1ch lo\u1ea1i b\u1ecf qu\u1ea7ng th\u00e2m<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-nen-lam-gi-khi-bi-mat-ngu\"><\/span><b>4. N\u00ean l\u00e0m g\u00ec khi b\u1ecb m\u1ea5t ng\u1ee7?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ecb kh\u00f3 ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng n\u00e0y:<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"41-duy-tri-thoi-quen-ngu-dung-gio\"><\/span><b>4.1. Duy tr\u00ec th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Duy tr\u00ec th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd l\u00e0 c\u00e1ch quan tr\u1ecdng \u0111\u1ec3 ki\u1ec3m so\u00e1t v\u1ea5n \u0111\u1ec1 kh\u00f3 ng\u1ee7. B\u1ea5t k\u1ec3 ng\u00e0y l\u00e0 ng\u00e0y trong tu\u1ea7n hay cu\u1ed1i tu\u1ea7n, ng\u01b0\u1eddi m\u1eafc kh\u00f3 ng\u1ee7 n\u00ean c\u1ed1 g\u1eafng x\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 \u0111i\u1ec1u \u0111\u1ed9 v\u00e0 duy tr\u00ec n\u00f3.&nbsp;<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-ngu-dung-gio.jpg\" alt=\"Duy tr\u00ec th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd\n\" class=\"wp-image-276608\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-ngu-dung-gio.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-ngu-dung-gio-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-ngu-dung-gio-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Duy tr\u00ec th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd\n<\/figcaption><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n th\u1ee9c d\u1eady v\u00e0o kho\u1ea3ng 6 &#8211; 6.30 s\u00e1ng m\u1ed7i ng\u00e0y, sau m\u1ed9t th\u1eddi gian ng\u1eafn, b\u1ea1n c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t th\u00f3i quen \u0111\u1ec3 ng\u1ee7 v\u00e0o kho\u1ea3ng 22 &#8211; 22.30 t\u1ed1i. Th\u1ef1c hi\u1ec7n c\u00e1ch n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i th\u1eddi gian ng\u1ee7 m\u00e0 c\u00f2n c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"42-tao-khong-gian-ngu-thich-hop\"><\/span><b>4.2. T\u1ea1o kh\u00f4ng gian ng\u1ee7 th\u00edch h\u1ee3p<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">H\u00e3y t\u1ea1o m\u1ed9t kh\u00f4ng gian d\u1ec5 ch\u1ecbu v\u00e0 th\u01b0 gi\u00e3n trong ph\u00f2ng ng\u1ee7 b\u1eb1ng c\u00e1ch l\u1ef1a ch\u1ecdn m\u1ed9t chi\u1ebfc gi\u01b0\u1eddng \u00eam \u00e1i v\u00e0 tho\u1ea3i m\u00e1i v\u1edbi m\u00e0u s\u1eafc nh\u1eb9 nh\u00e0ng m\u00e0 b\u1ea1n y\u00eau th\u00edch. \u0110\u1ed3ng th\u1eddi, \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 trong kho\u1ea3ng t\u1eeb 26 &#8211; 28 \u0111\u1ed9 C. \u0110\u00e2y l\u00e0 nhi\u1ec7t \u0111\u1ed9 t\u1ed1t nh\u1ea5t cho gi\u1ea5c ng\u1ee7.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"43-su-dung-chan-ga-goi-nem-em-ai-va-sach-se\"><\/span><b>4.3. S\u1eed d\u1ee5ng ch\u0103n ga g\u1ed1i n\u1ec7m \u00eam \u00e1i v\u00e0 s\u1ea1ch s\u1ebd<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i ch\u0103n ga v\u00e0 g\u1ed1i m\u1ec1m m\u1ea1i, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 tho\u1ea3i m\u00e1i ngay t\u1eeb khi n\u1eb1m xu\u1ed1ng. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, t\u1ea1o c\u1ea3m gi\u00e1c an to\u00e0n v\u00e0 d\u1ec5 ch\u1ecbu. \u0110\u1eebng qu\u00ean gi\u1eb7t ch\u0103n ga v\u00e0 g\u1ed1i \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 gi\u00fap lo\u1ea1i b\u1ecf b\u1ee5i b\u1ea9n, m\u1ed3 h\u00f4i, v\u00e0 vi khu\u1ea9n, \u0111i\u1ec1u n\u00e0y c\u0169ng s\u1ebd gi\u00fap gi\u01b0\u1eddng tr\u1edf n\u00ean th\u01a1m tho v\u00e0 s\u1ea1ch s\u1ebd, \u0111\u1ed3ng th\u1eddi gi\u1ea3m nguy c\u01a1 g\u00e2y d\u1ecb \u1ee9ng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full alignnone wp-image-142546\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-khong-gian-ngu-em-ai.jpg\" alt=\"T\u1ea1o kh\u00f4ng gian ng\u1ee7 \u00eam \u00e1i\n\" class=\"wp-image-276609\" style=\"object-fit:cover\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-khong-gian-ngu-em-ai.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-khong-gian-ngu-em-ai-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-khong-gian-ngu-em-ai-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">T\u1ea1o kh\u00f4ng gian ng\u1ee7 \u00eam \u00e1i<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"44-ngam-chan-trong-nuoc-am-de-de-ngu\"><\/span><b>4.4. Ng\u00e2m ch\u00e2n trong n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 d\u1ec5 ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u01b0\u1edbc khi ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m m\u1ed9t thao t\u00e1c \u0111\u01a1n gi\u1ea3n l\u00e0 ng\u00e2m ch\u00e2n trong n\u01b0\u1edbc \u1ea5m. B\u1ea1n ch\u1ec9 c\u1ea7n chu\u1ea9n b\u1ecb m\u1ed9t thau n\u01b0\u1edbc c\u00f3 nhi\u1ec7t \u0111\u1ed9 t\u1eeb 40 &#8211; 50 \u0111\u1ed9 C r\u1ed3i ng\u00e2m trong \u0111\u00f3 kho\u1ea3ng 10 &#8211; 15 ph\u00fat. C\u00e1ch n\u00e0y c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n vi\u1ec7c l\u01b0u th\u00f4ng m\u00e1u, gi\u00fap gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean t\u1ed1t h\u01a1n v\u00e0 s\u00e2u h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 vi\u1ec7c ng\u00e2m ch\u00e2n c\u00f3 hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean ng\u1ed3i tho\u1ea3i m\u00e1i tr\u00ean gh\u1ebf c\u00f3 t\u1ef1a l\u01b0ng, du\u1ed7i ch\u00e2n v\u00e0 th\u01b0\u1eddng xuy\u00ean th\u1ef1c hi\u1ec7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Khi ng\u00e2m, h\u00e3y \u0111\u1ed5 n\u01b0\u1edbc sao cho tr\u00ean m\u1eaft c\u00e1 kho\u1ea3ng 2 cm. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap n\u01b0\u1edbc \u1ea5m t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1c \u0111i\u1ec3m huy\u1ec7t, h\u1ed7 tr\u1ee3 vi\u1ec7c l\u01b0u th\u00f4ng kh\u00ed huy\u1ebft trong kinh m\u1ea1ch t\u1ed1t h\u01a1n.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"45-khong-suy-nghi-nhieu-truoc-khi-ngu\"><\/span><b>4.5. Kh\u00f4ng suy ngh\u0129 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n c\u1ed1 g\u1eafng v\u00e0o gi\u1ea5c v\u1edbi t\u00e2m tr\u1ea1ng ti\u00eau c\u1ef1c hay c\u0103ng th\u1eb3ng, vi\u1ec7c ng\u1ee7 s\u1ebd tr\u1edf n\u00ean r\u1ea5t kh\u00f3 kh\u0103n. \u0110\u1ec3 gi\u1ea3i quy\u1ebft t\u00ecnh tr\u1ea1ng n\u00e0y, h\u00e3y lo\u1ea1i b\u1ecf nh\u1eefng suy ngh\u0129 \u0111\u00f3 tr\u01b0\u1edbc khi \u0111i ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng ho\u1eb7c \u00e2m thanh m\u01b0a r\u01a1i c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng h\u01a1n trong vi\u1ec7c ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. H\u00e3y \u0111\u1ec3 t\u00e2m tr\u00ed th\u01b0 gi\u00e3n, t\u1eeb \u0111\u00f3 b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n trong vi\u1ec7c \u0111\u1eafm m\u00ecnh v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 tr\u1ea3i nghi\u1ec7m nh\u1eefng gi\u1ea5c m\u01a1 \u0111\u1eb9p.<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-142548\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/khong-suy-nghi-truoc-khi-ngu.jpg\" alt=\"Kh\u00f4ng suy ngh\u0129 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7\" class=\"wp-image-276610\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/khong-suy-nghi-truoc-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/khong-suy-nghi-truoc-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/khong-suy-nghi-truoc-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Kh\u00f4ng suy ngh\u0129 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"46-chu-y-che-do-an-uong\"><\/span><b>4.6. Ch\u00fa \u00fd ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0o bu\u1ed5i t\u1ed1i l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u00fap gi\u1ea3i quy\u1ebft t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7. B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0103n qu\u00e1 no v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau v\u00e0 d\u1eabn \u0111\u1ebfn kh\u00f4ng th\u1ec3 v\u00e0o gi\u1ea5c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ngo\u00e0i ra, c\u1ea7n tr\u00e1nh ti\u00eau th\u1ee5 c\u00e1c \u0111\u1ed3 u\u1ed1ng ch\u1ee9a c\u1ed3n ho\u1eb7c cafein tr\u01b0\u1edbc khi \u201cch\u1ee3p m\u1eaft\u201d. Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 th\u1ec3 l\u00e0m \u1ee9c ch\u1ebf h\u1ec7 th\u1ea7n kinh v\u00e0 g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-142543\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-an-uong-lanh-manh.jpg\" alt=\"T\u1ea1o th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh\" class=\"wp-image-276611\" style=\"object-fit:cover\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-an-uong-lanh-manh.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-an-uong-lanh-manh-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/11\/tao-thoi-quen-an-uong-lanh-manh-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">T\u1ea1o th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"47-phuong-phap-su-dung-thuoc\"><\/span><b>4.7. Ph\u01b0\u01a1ng ph\u00e1p s\u1eed d\u1ee5ng thu\u1ed1c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong tr\u01b0\u1eddng h\u1ee3p m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, b\u1ea1n n\u00ean c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c \u0111\u00f4ng y nh\u01b0 tim sen hay l\u00e1 v\u00f4ng,&#8230; \u0111\u1ec3 h\u1ed7 tr\u1ee3 d\u1ec5 v\u00e0o gi\u1ea5c. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 xem x\u00e9t s\u1eed d\u1ee5ng m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c T\u00e2y y nh\u01b0 thu\u1ed1c trong nh\u00f3m benzodiazepin, Melatonin hay Ramelteon,&#8230; Tuy nhi\u00ean, tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 lo\u1ea1i thu\u1ed1c n\u00e0o, b\u1ea1n c\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u00ednh an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong th\u1ebf gi\u1edbi \u0111\u1ea7y \u00e1p l\u1ef1c v\u00e0 cu\u1ed9c s\u1ed1ng lu\u00f4n \u0111\u00f2i h\u1ecfi s\u1ef1 th\u1ec3 hi\u1ec7n t\u1ed1t nh\u1ea5t c\u1ee7a ch\u00fang ta, vi\u1ec7c duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng ch\u1ec9 l\u00e0 vi\u1ec7c l\u00e0m c\u1ea7n thi\u1ebft c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t m\u00e0 c\u00f2n b\u1ea3o v\u1ec7 cho m\u1eaft. H\u00e3y \u0111\u1ec3 \u0111\u00f4i m\u1eaft th\u1ec3 hi\u1ec7n r\u1ea1ng ng\u1eddi v\u00e0 t\u1ef1 tin kh\u00e1m ph\u00e1 th\u1ebf gi\u1edbi b\u1eb1ng c\u00e1ch ch\u0103m s\u00f3c t\u1ed1t gi\u1ea5c ng\u1ee7. C\u00e1m \u01a1n b\u1ea1n \u0111\u00e3 theo d\u00f5i b\u00e0i vi\u1ebft c\u1ee7a Vua N\u1ec7m v\u1ec1 <\/span><b>Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft<\/b><span style=\"font-weight: 400;\">!<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-cau-hoi-thuong-gap\"><\/span>5. C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1773992428457\" class=\"rank-math-list-item\">\n<div class=\"rank-math-question \"><strong>1. Thi\u1ebfu ng\u1ee7 c\u00f3 g\u00e2y th\u00e2m m\u1eaft kh\u00f4ng?<\/strong><\/div>\n<div class=\"rank-math-answer \">\n\n<p>C\u00f3. Thi\u1ebfu ng\u1ee7 khi\u1ebfn c\u00e1c m\u1ea1ch m\u00e1u d\u01b0\u1edbi v\u00f9ng da quanh m\u1eaft gi\u00e3n ra, l\u00e0m v\u00f9ng da d\u01b0\u1edbi m\u1eaft tr\u1edf n\u00ean s\u1eabm m\u00e0u h\u01a1n v\u00e0 h\u00ecnh th\u00e0nh qu\u1ea7ng th\u00e2m. Ngo\u00e0i ra, ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f2n khi\u1ebfn da nh\u1ee3t nh\u1ea1t, l\u00e0m qu\u1ea7ng th\u00e2m c\u00e0ng d\u1ec5 th\u1ea5y h\u01a1n.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773992441007\" class=\"rank-math-list-item\">\n<div class=\"rank-math-question \"><strong><strong>2. Thi\u1ebfu ng\u1ee7 c\u00f3 l\u00e0m gi\u1ea3m th\u1ecb l\u1ef1c kh\u00f4ng?<\/strong><\/strong><\/div>\n<div class=\"rank-math-answer \">\n\n<p>C\u00f3. Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 khi\u1ebfn m\u1eaft b\u1ecb m\u1ecfi, kh\u00f4 m\u1eaft, nh\u00ecn m\u1edd ho\u1eb7c kh\u00f3 t\u1eadp trung khi nh\u00ecn l\u00e2u. M\u1eb7c d\u00f9 thi\u1ebfu ng\u1ee7 kh\u00f4ng ph\u1ea3i nguy\u00ean nh\u00e2n tr\u1ef1c ti\u1ebfp g\u00e2y gi\u1ea3m th\u1ecb l\u1ef1c v\u0129nh vi\u1ec5n, nh\u01b0ng n\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe m\u1eaft v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng th\u1ecb gi\u00e1c.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773992455989\" class=\"rank-math-list-item\">\n<div class=\"rank-math-question \"><strong>3. L\u00e0m sao \u0111\u1ec3 gi\u1ea3m qu\u1ea7ng th\u00e2m m\u1eaft do thi\u1ebfu ng\u1ee7?<\/strong><\/div>\n<div class=\"rank-math-answer \">\n\n<p>\u0110\u1ec3 gi\u1ea3m qu\u1ea7ng th\u00e2m m\u1eaft, b\u1ea1n n\u00ean ng\u1ee7 \u0111\u1ee7 7\u20139 gi\u1edd m\u1ed7i \u0111\u00eam, u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7. Ngo\u00e0i ra, c\u00f3 th\u1ec3 ch\u01b0\u1eddm l\u1ea1nh v\u00f9ng m\u1eaft, s\u1eed d\u1ee5ng kem d\u01b0\u1ee1ng m\u1eaft ho\u1eb7c massage nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u quanh m\u1eaft.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\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;142541&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;Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn \u0111\u00f4i m\u1eaft?\u00a07 c\u00e1ch kh\u1eafc ph\u1ee5c hi\u1ec7u qu\u1ea3&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 x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i, \u00e1p l\u1ef1c t\u1eeb c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp v\u00e0 cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y th\u01b0\u1eddng khi\u1ebfn ch\u00fang ta ph\u1ea3i th\u1ee9c \u0111\u00eam li\u00ean t\u1ee5c d\u1eabn \u0111\u1ebfn vi\u1ec7c thi\u1ebfu&#8230;<\/p>\n","protected":false},"author":15,"featured_media":142551,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[756],"ppma_author":[2082],"class_list":["post-142541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-tac-hai-khi-thieu-ngu"],"authors":[{"term_id":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\/142541","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=142541"}],"version-history":[{"count":12,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/142541\/revisions"}],"predecessor-version":[{"id":277263,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/142541\/revisions\/277263"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/142551"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=142541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=142541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=142541"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=142541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}