{"id":143756,"date":"2026-02-27T16:42:38","date_gmt":"2026-02-27T09:42:38","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=143756"},"modified":"2026-02-27T16:42:42","modified_gmt":"2026-02-27T09:42:42","slug":"an-chuoi-truoc-khi-di-ngu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html","title":{"rendered":"B\u1ea1n \u0111\u00e3 bi\u1ebft: \u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?\u00a0"},"content":{"rendered":"<div id=\"vuanem-3040521055\" 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 khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png\" alt=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-300x159.png 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-768x407.png 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><b><a href=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\">\u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/b><span style=\"font-weight: 400;\"> l\u00e0 m\u1eb9o d\u00e2n gian \u0111\u00e3 c\u00f3 t\u1eeb l\u00e2u \u0111\u1eddi \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng nh\u1eb1m c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Cho \u0111\u1ebfn nay c\u0169ng \u0111\u00e3 c\u00f3 nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ee9ng minh ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh mang \u0111\u1ebfn nhi\u1ec1u hi\u1ec7u qu\u1ea3 t\u1ed1t cho s\u1ee9c kho\u1ebb. V\u1eady \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? M\u1eddi b\u1ea1n h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u th\u00f4ng tin h\u1eefu \u00edch \u1edf trong b\u00e0i vi\u1ebft n\u00e0y.<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#1-thanh-phan-dinh-duong-trong-chuoi-anh-huong-the-nao-den-giac-ngu\" >1. Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong chu\u1ed1i \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o \u0111\u1ebfn 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-2\" href=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\/#2-an-chuoi-truoc-khi-di-ngu-co-tac-dung-gi\" >2. \u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?&nbsp;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\/#21-giup-cai-thien-chat-luong-giac-ngu\" >2.1. Gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\/#22-giup-kiem-soat-axit-da-day\" >2.2. Gi\u00fap ki\u1ec3m so\u00e1t axit d\u1ea1 d\u00e0y<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#23-giam-chung-chuot-rut\" >2.3. Gi\u1ea3m ch\u1ee9ng chu\u1ed9t r\u00fat&nbsp;<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#24-kiem-che-con-them-ngot\" >2.4. Ki\u1ec1m ch\u1ebf c\u01a1n th\u00e8m ng\u1ecdt<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#25-tang-cuong-chat-xo-cho-co-the\" >2.5. T\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#26-lam-giam-huyet-ap\" >2.6. L\u00e0m gi\u1ea3m huy\u1ebft \u00e1p<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#27-gop-phan-ho-tro-tieu-hoa\" >2.7. G\u00f3p ph\u1ea7n h\u1ed7 tr\u1ee3 ti\u00eau ho\u00e1<\/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\/an-chuoi-truoc-khi-di-ngu.html\/#28-chong-doi-vao-dem-khuya\" >2.8. Ch\u1ed1ng \u0111\u00f3i v\u00e0o \u0111\u00eam khuya<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\/#3-nhung-ai-nen-va-khong-nen-an-chuoi-truoc-khi-di-ngu\" >3. Nh\u1eefng ai n\u00ean v\u00e0 kh\u00f4ng n\u00ean \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/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\/an-chuoi-truoc-khi-di-ngu.html\/#4-huong-dan-cach-an-chuoi-truoc-khi-di-ngu\" >4. H\u01b0\u1edbng d\u1eabn c\u00e1ch \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/vuanem.com\/blog\/an-chuoi-truoc-khi-di-ngu.html\/#5-mot-so-nguy-co-suc-khoe-co-the-gap-phai-khi-an-chuoi\" >5. M\u1ed9t s\u1ed1 nguy c\u01a1 s\u1ee9c kho\u1ebb c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i khi \u0103n chu\u1ed1i<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-thanh-phan-dinh-duong-trong-chuoi-anh-huong-the-nao-den-giac-ngu\"><\/span><strong>1. Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong chu\u1ed1i \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o \u0111\u1ebfn gi\u1ea5c ng\u1ee7?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chu\u1ed1i l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y quen thu\u1ed9c nh\u01b0ng l\u1ea1i ch\u1ee9a nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t c\u00f3 l\u1ee3i cho h\u1ec7 th\u1ea7n kinh v\u00e0 gi\u1ea5c ng\u1ee7. Vi\u1ec7c \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn c\u01a1 th\u1ec3 nh\u1edd c\u00e1c th\u00e0nh ph\u1ea7n sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kali v\u00e0 magie gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp:<\/strong> Chu\u1ed1i gi\u00e0u kali v\u00e0 magie, hai kho\u00e1ng ch\u1ea5t quan tr\u1ecdng gi\u00fap l\u00e0m gi\u00e3n c\u01a1 v\u00e0 gi\u1ea3m c\u0103ng c\u01a1 sau m\u1ed9t ng\u00e0y ho\u1ea1t \u0111\u1ed9ng. Nh\u1edd \u0111\u00f3, c\u01a1 th\u1ec3 d\u1ec5 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n h\u01a1n, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng co c\u01a1, chu\u1ed9t r\u00fat ho\u1eb7c kh\u00f3 ch\u1ecbu khi n\u1eb1m ng\u1ee7.<\/li>\n\n\n\n<li><strong>Tryptophan \u2013 ti\u1ec1n ch\u1ea5t h\u1ed7 tr\u1ee3 s\u1ea3n sinh serotonin v\u00e0 melatonin: <\/strong>Chu\u1ed1i ch\u1ee9a tryptophan, m\u1ed9t lo\u1ea1i axit amin tham gia v\u00e0o qu\u00e1 tr\u00ecnh s\u1ea3n sinh serotonin v\u00e0 melatonin. \u0110\u00e2y l\u00e0 hai hormone quan tr\u1ecdng gi\u00fap \u0111i\u1ec1u h\u00f2a t\u00e2m tr\u1ea1ng v\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7, h\u1ed7 tr\u1ee3 b\u1ea1n d\u1ec5 bu\u1ed3n ng\u1ee7 v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n.<\/li>\n\n\n\n<li><strong>Carbohydrate t\u1ef1 nhi\u00ean gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c no nh\u1eb9:<\/strong> L\u01b0\u1ee3ng carbohydrate t\u1ef1 nhi\u00ean trong chu\u1ed1i gi\u00fap c\u01a1 th\u1ec3 c\u00f3 c\u1ea3m gi\u00e1c no nh\u1eb9, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng \u0111\u00f3i b\u1ee5ng ho\u1eb7c c\u1ed3n c\u00e0o d\u1ea1 d\u00e0y v\u00e0o ban \u0111\u00eam \u2013 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi kh\u00f3 ng\u1ee7.<\/li>\n\n\n\n<li><strong>Ch\u1ea5t x\u01a1 v\u00e0 \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean trong chu\u1ed1i:<\/strong> Chu\u1ed1i cung c\u1ea5p ch\u1ea5t x\u01a1 c\u00f9ng \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean gi\u00fap \u1ed5n \u0111\u1ecbnh n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a. Khi \u0103n v\u1edbi l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i, chu\u1ed1i kh\u00f4ng g\u00e2y n\u1eb7ng b\u1ee5ng m\u00e0 c\u00f2n gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, chu\u1ea9n b\u1ecb t\u1ed1t h\u01a1n cho gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n\n\n\n<div id=\"vuanem-938973452\" 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_2026-05-07-112041.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\">8.890.000\u0111<\/div><div class=\"price\">7.112.000\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_2026-05-07-112045.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\">15.290.000\u0111<\/div><div class=\"price\">7.645.000\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\/k1C6nTI3FCGMI3iV2zDkazW1G8KhkyQl_2026-05-07-112050.png\" 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_2026-05-07-112107.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-an-chuoi-truoc-khi-di-ngu-co-tac-dung-gi\"><\/span><b>2. \u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21-giup-cai-thien-chat-luong-giac-ngu\"><\/span><b>2.1. Gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u01b0ng kh\u00f4ng t\u00e0i n\u00e0o ng\u1ee7 \u0111\u01b0\u1ee3c, h\u00e3y th\u1eed \u0103n chu\u1ed1i. Theo \u0111\u00f3 lo\u1ea1i tr\u00e1i c\u00e2y n\u00e0y r\u1ea5t gi\u00e0u magie, m\u1ed9t qu\u1ea3 chu\u1ed1i trung b\u00ecnh n\u1eb7ng kho\u1ea3ng 126g c\u00f3 th\u1ec3 ch\u1ee9a \u0111\u1ebfn 34mg magie, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi kho\u1ea3ng 8% h\u00e0m l\u01b0\u1ee3ng magie c\u1ea7n b\u1ed5 sung m\u1ed7i ng\u00e0y. Kho\u00e1ng ch\u1ea5t n\u00e0y c\u00f3 kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u00fap duy tr\u00ec chu k\u1ef3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. H\u01a1n n\u1eefa, khi b\u1ed5 sung 500mg magie m\u1ed7i ng\u00e0y s\u1ebd g\u00f3p ph\u1ea7n gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ea3n sinh ra melatonin &#8211; hormone g\u00e2y bu\u1ed3n ng\u1ee7,&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ngo\u00e0i ra, \u1edf trong chu\u1ed1i c\u00f5ng r\u1ea5t gi\u00e0u ch\u1ea5t tryptophan &#8211; \u0111\u00e2y l\u00e0 lo\u1ea1i amino acid thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 n\u00e0o t\u1ef1 s\u1ea3n xu\u1ea5t \u0111\u01b0\u1ee3c m\u00e0 ph\u1ea3i b\u1ed5 sung t\u1eeb ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u00e0ng ng\u00e0y. Tryptophan khi \u0111i v\u00e0o c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c chuy\u1ec3n ho\u00e1 th\u00e0nh serotonin v\u1edbi t\u00e1c d\u1ee5ng \u0111i\u1ec1u ho\u00e0 gi\u1ea5c ng\u1ee7, gi\u00fap c\u01a1 th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n, \u00edt th\u1ee9c d\u1eady gi\u1eefa \u0111\u00eam h\u01a1n.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-143759\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-1.jpg\" alt=\"\u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? B\u1ea1n \u0111\u00e3 bi\u1ebft ch\u01b0a?\" class=\"wp-image-274490\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">\u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? B\u1ea1n \u0111\u00e3 bi\u1ebft ch\u01b0a?<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22-giup-kiem-soat-axit-da-day\"><\/span><b>2.2. Gi\u00fap ki\u1ec3m so\u00e1t axit d\u1ea1 d\u00e0y<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n \u0111ang c\u1ea3m th\u1ea5y \u0111\u1ea7y b\u1ee5ng do \u0103n qu\u00e1 nhi\u1ec1u th\u1ee9c \u0103n d\u1ea7u m\u1ee1, gia v\u1ecb, b\u1ecb \u1ee3 chua hay \u1ee3 n\u00f3ng th\u00ec \u0103n chu\u1ed1i c\u00f3 th\u1ec3 gi\u00fap trung h\u00f2a l\u01b0\u1ee3ng axit trong d\u1ea1 d\u00e0y, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23-giam-chung-chuot-rut\"><\/span><b>2.3. Gi\u1ea3m ch\u1ee9ng chu\u1ed9t r\u00fat&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong lo\u1ea1i tr\u00e1i c\u00e2y n\u00e0y r\u1ea5t gi\u00e0u kho\u00e1ng ch\u1ea5t Kali, ch\u00fang c\u00f3 vai tr\u00f2 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 b\u1eb1ng vi\u1ec7c l\u00e0m gi\u1ea3m tri\u1ec7u ch\u1ee9ng chu\u1ed9t r\u00fat, co c\u1ee9ng c\u01a1 v\u00e0o ban \u0111\u00eam.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24-kiem-che-con-them-ngot\"><\/span><b>2.4. Ki\u1ec1m ch\u1ebf c\u01a1n th\u00e8m ng\u1ecdt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00f3 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng hay \u0103n \u0111\u1ed3 tr\u00e1ng mi\u1ec7ng b\u1eb1ng \u0111\u1ed3 ng\u1ecdt ho\u1eb7c xu\u1ea5t hi\u1ec7n c\u1ea3m gi\u00e1c th\u00e8m \u0111\u1ed3 ng\u1ecdt nhi\u1ec1u h\u01a1n v\u00e0o bu\u1ed5i t\u1ed1i. D\u00f9 v\u1eady, vi\u1ec7c \u0103n \u0111\u00eam v\u1edbi nh\u1eefng lo\u1ea1i b\u00e1nh k\u1eb9o ng\u1ecdt kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u t\u1ed1t, l\u00fac n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 \u0103n m\u1ed9t tr\u00e1i chu\u1ed1i \u0111\u1ec3 c\u1eaft c\u01a1n th\u00e8m ng\u1ecdt v\u00e0o ban \u0111\u00eam.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25-tang-cuong-chat-xo-cho-co-the\"><\/span><b>2.5. T\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">&nbsp;Trong chu\u1ed1i gi\u00e0u ch\u1ea5t x\u01a1 n\u00ean khi \u0103n chu\u1ed1i tr\u01b0\u1edbc bu\u1ed5i t\u1ed1i s\u1ebd cung c\u1ea5p th\u00eam ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3. Vi\u1ec7c b\u1ed5 sung th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n s\u1ebd gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng tu\u00fdp 2, b\u1ec7nh tim, r\u1ea5t t\u1ed1t cho s\u1ee9c kho\u1ebb ti\u00eau ho\u00e1.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-143760\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-2.jpg\" alt=\"\u0102n chu\u1ed1i g\u00f3p ph\u1ea7n t\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 t\u1ed1t cho c\u01a1 th\u1ec3\" class=\"wp-image-274491\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">\u0102n chu\u1ed1i g\u00f3p ph\u1ea7n t\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 t\u1ed1t cho c\u01a1 th\u1ec3<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"26-lam-giam-huyet-ap\"><\/span><b>2.6. L\u00e0m gi\u1ea3m huy\u1ebft \u00e1p<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u1eefng ng\u01b0\u1eddi c\u00f3 huy\u1ebft \u00e1p cao c\u1ea7n t\u0103ng c\u01b0\u1eddng kali, \u0111\u1ed3ng th\u1eddi gi\u1ea3m l\u01b0\u1ee3ng natri ti\u00eau ho\u00e1 v\u00e0o c\u01a1 th\u1ec3. Chu\u1ed1i ch\u00ednh l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y nh\u01b0 v\u1eady, gi\u00e0u kali v\u00e0 \u00edt natri n\u00ean r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi b\u1ecb b\u1ec7nh v\u1ec1 huy\u1ebft \u00e1p. V\u1eady n\u00ean n\u1ebfu kh\u00f4ng b\u1ed5 sung \u0111\u1ee7 h\u00e0m l\u01b0\u1ee3ng kali trong ng\u00e0y, vi\u1ec7c \u0103n m\u1ed9t qu\u1ea3 chu\u1ed1i v\u00e0o bu\u1ed5i t\u1ed1i s\u1ebd gi\u00fap cung c\u1ea5p ngay l\u01b0\u1ee3ng kali cho c\u01a1 th\u1ec3.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"27-gop-phan-ho-tro-tieu-hoa\"><\/span><b>2.7. G\u00f3p ph\u1ea7n h\u1ed7 tr\u1ee3 ti\u00eau ho\u00e1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong chu\u1ed1i r\u1ea5t gi\u00e0u tinh b\u1ed9t kh\u00e1ng, \u0111\u00e2y l\u00e0 lo\u1ea1i tinh b\u1ed9t m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 ti\u00eau ho\u00e1 \u0111\u01b0\u1ee3c. Thay v\u00e0o \u0111\u00f3, c\u00e1c vi khu\u1ea9n trong ru\u1ed9t s\u1ebd c\u00f3 nhi\u1ec7m v\u1ee5 l\u00ean men l\u01b0\u1ee3ng tinh b\u1ed9t n\u00e0y, n\u00f3i m\u1ed9t c\u00e1ch d\u1ec5 hi\u1ec3u tinh b\u1ed9t kh\u00e1ng ch\u00ednh l\u00e0 th\u1ee9c \u0103n cho nh\u1eefng l\u1ee3i khu\u1ea9n \u1edf trong \u0111\u01b0\u1eddng ru\u1ed9t.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c l\u00ean men tinh b\u1ed9t kh\u00e1ng s\u1ebd d\u1eabn \u0111\u1ebfn vi\u1ec7c s\u1ea3n xu\u1ea5t c\u00e1c axit b\u00e9o chu\u1ed7i ng\u1eafn (SCFA), \u0111i\u1ec3n h\u00ecnh l\u00e0 butyrate. Ho\u1ea1t ch\u1ea5t n\u0103ng c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t b\u1eb1ng vi\u1ec7c gi\u1ea3m vi\u00eam hi\u1ec7u qu\u1ea3.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"28-chong-doi-vao-dem-khuya\"><\/span><b>2.8. Ch\u1ed1ng \u0111\u00f3i v\u00e0o \u0111\u00eam khuya<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong chu\u1ed1i r\u1ea5t gi\u00e0u pectin, \u0111\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i ch\u1ea5t x\u01a1 ho\u00e0 tan v\u00e0 th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7. Nh\u1eefng nghi\u00ean c\u1ee9u c\u0169ng ch\u1ec9 ra r\u1eb1ng pectin s\u1ebd t\u0103ng c\u01b0\u1eddng c\u1ea3m gi\u00e1c no l\u00e2u b\u1eb1ng vi\u1ec7c l\u00e0m qu\u00e1 tr\u00ecnh ti\u00eau ho\u00e1 di\u1ec5n ra ch\u1eadm h\u01a1n. V\u1eady n\u00ean vi\u1ec7c \u0103n m\u1ed9t qu\u1ea3 chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd gi\u00fap ch\u1ed1ng \u0111\u00f3i v\u00e0o \u0111\u00eam khuya, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-143758\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-3.jpg\" alt=\"\u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 gi\u00fap ch\u1ed1ng \u0111\u00f3i hi\u1ec7u qu\u1ea3\" class=\"wp-image-274492\" style=\"width:610px;height:auto\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">\u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 gi\u00fap ch\u1ed1ng \u0111\u00f3i hi\u1ec7u qu\u1ea3<\/figcaption><\/figure><\/div>\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\/uong-tinh-bot-nghe-truoc-khi-di-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/uong-tinh-bot-nghe-truoc-khi-di-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>B\u1eadt m\u00ed 10 l\u1ee3i \u00edch khi u\u1ed1ng tinh b\u1ed9t ngh\u1ec7 tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/an-ca-chua-song-truoc-khi-di-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/an-ca-chua-song-truoc-khi-di-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>B\u1eadt m\u00ed l\u1ee3i \u00edch c\u1ee7a c\u00e0 chua s\u1ed1ng tr\u01b0\u1edbc gi\u1edd ng\u1ee7 cho n\u1eef<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/uong-nuoc-do-den-truoc-khi-di-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/uong-nuoc-do-den-truoc-khi-di-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>U\u1ed1ng n\u01b0\u1edbc \u0111\u1ed7 \u0111en tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u1ed1t kh\u00f4ng?<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-nhung-ai-nen-va-khong-nen-an-chuoi-truoc-khi-di-ngu\"><\/span><b>3. Nh\u1eefng ai n\u00ean v\u00e0 kh\u00f4ng n\u00ean \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nh\u1eefng ng\u01b0\u1eddi n\u00ean \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c c\u00f3 th\u1ec3 \u0103n m\u1ed9t qu\u1ea3 chu\u1ed1i ch\u00edn tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi hay b\u1ecb chu\u1ed9t r\u00fat ban \u0111\u00eam ho\u1eb7c c\u0103ng c\u01a1 c\u0169ng n\u00ean b\u1ed5 sung chu\u1ed1i nh\u1edd h\u00e0m l\u01b0\u1ee3ng kali v\u00e0 magie d\u1ed3i d\u00e0o.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi d\u1ec5 \u0111\u00f3i v\u1ec1 \u0111\u00eam ho\u1eb7c th\u00e8m \u0111\u1ed3 ng\u1ecdt c\u00f3 th\u1ec3 d\u00f9ng chu\u1ed1i nh\u01b0 m\u1ed9t b\u1eefa \u0103n nh\u1eb9 l\u00e0nh m\u1ea1nh, gi\u00fap no b\u1ee5ng m\u00e0 kh\u00f4ng n\u1ea1p qu\u00e1 nhi\u1ec1u calo.<\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Th\u1ef1c t\u1ebf kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi n\u00ean tr\u00e1nh lo\u1ea1i tr\u00e1i c\u00e2y n\u00e0y v\u00e0o ban \u0111\u00eam \u0111\u1ec3 tr\u00e1nh c\u00e1c t\u00e1c d\u1ee5ng kh\u00f4ng mong mu\u1ed1n, \u0111\u00f3 l\u00e0:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Nh\u1eefng ng\u01b0\u1eddi b\u1ecb c\u1ea3m l\u1ea1nh ho\u1eb7c ho, b\u1edfi v\u00ec vi\u1ec7c \u0103n chu\u1ed1i s\u1ebd t\u0103ng h\u00ecnh th\u00e0nh nhi\u1ec1u ch\u1ea5t nh\u1ea7y \u1edf trong c\u1ed5<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Nh\u1eefng ng\u01b0\u1eddi b\u1ecb hen suy\u1ec5n do chu\u1ed1i c\u00f3 kh\u1ea3 n\u0103ng t\u1ea1o \u0111\u1eddm v\u00e0 g\u00e2y kh\u00f3 th\u1edf<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Nh\u1eefng ng\u01b0\u1eddi g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y nh\u01b0 \u0111\u1ea7y h\u01a1i, ch\u01b0\u1edbng b\u1ee5ng b\u1edfi lo\u1ea1i \u0111\u00e2y l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y kh\u00f3 ti\u00eau ho\u00e1.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ng\u01b0\u1eddi c\u00f3 k\u1ebf ho\u1ea1ch h\u1ecdc t\u1eadp, l\u00e0m vi\u1ec7c khuya b\u1edfi khi \u0103n chu\u1ed1i s\u1ebd khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 bu\u1ed3n ng\u1ee7.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-huong-dan-cach-an-chuoi-truoc-khi-di-ngu\"><\/span><b>4. H\u01b0\u1edbng d\u1eabn c\u00e1ch \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo khuy\u1ebfn ngh\u1ecb th\u00ec m\u1ed7i ng\u01b0\u1eddi l\u1edbn ch\u1ec9 n\u00ean \u0103n kho\u1ea3ng 2 qu\u1ea3 chu\u1ed1i m\u1ed7i ng\u00e0y, n\u1ebfu \u0103n kho\u1ea3ng 12 qu\u1ea3 chu\u1ed1i m\u1ed7i ng\u00e0y, b\u1ea1n c\u00f3 nguy c\u01a1 b\u1ecb d\u01b0 th\u1eeba vitamin c\u00f9ng kho\u00e1ng ch\u1ea5t. V\u1eady n\u00ean n\u1ebfu trong ng\u00e0y b\u1ea1n ch\u01b0a \u0103n chu\u1ed1i th\u00ec tr\u01b0\u1edbc khi \u0111i ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u1eeb 1 \u0111\u1ebfn 2 tr\u00e1i chu\u1ed1i t\u00f9y thu\u1ed9c v\u00e0o s\u1edf th\u00edch c\u1ee7a m\u00ecnh. Ngo\u00e0i ra, b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn \u0103n nh\u1eefng tr\u00e1i chu\u1ed1i \u0111\u00e3 ch\u00edn \u0111\u1ec1u nh\u1eb1m \u0111\u1ea3m b\u1ea3o \u0111\u1ed9 ng\u1ecdt v\u00e0 kh\u00f4ng g\u00e2y kh\u00f3 ch\u1ecbu cho h\u1ec7 ti\u00eau ho\u00e1.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 th\u1ec3 c\u1eaft chu\u1ed1i ra v\u00e0 th\u01b0\u1edfng th\u1ee9c nh\u01b0 lo\u1ea1i tr\u00e1i c\u00e2y b\u00ecnh th\u01b0\u1eddng, hay xay sinh t\u1ed1 chu\u1ed1i ho\u1eb7c \u0103n k\u00e8m v\u1edbi m\u1ed9t ch\u00fat h\u1ea1t ng\u0169 c\u1ed1c \u0111\u1ec3 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb.<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-143761\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-4.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u00fang c\u00e1ch\" class=\"wp-image-274493\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">H\u01b0\u1edbng d\u1eabn \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u00fang c\u00e1ch<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-mot-so-nguy-co-suc-khoe-co-the-gap-phai-khi-an-chuoi\"><\/span><b>5. M\u1ed9t s\u1ed1 nguy c\u01a1 s\u1ee9c kho\u1ebb c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i khi \u0103n chu\u1ed1i<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c b\u1ed5 sung chu\u1ed1i v\u00e0o th\u1ef1c \u0111\u01a1n dinh d\u01b0\u1ee1ng h\u00e0ng ng\u00e0y d\u01b0\u1eddng nh\u01b0 kh\u00f4ng g\u00e2y ra t\u00e1c d\u1ee5ng ph\u1ee5 n\u00e0o. D\u00f9 v\u1eady, n\u1ebfu b\u1ea1n s\u1eed d\u1ee5ng m\u1ed9t l\u01b0\u1ee3ng l\u1edbn chu\u1ed1i \u1edf trong ng\u00e0y s\u1ebd c\u1ea3m th\u1ea5y \u0111au \u0111\u1ea7u, bu\u1ed3n ng\u1ee7. B\u1edfi trong lo\u1ea1i tr\u00e1i n\u00e0y r\u1ea5t gi\u00e0u axit amin, l\u00e0m gi\u00e3n m\u1ea1ch m\u00e1u, g\u00e2y k\u00edch th\u00edch c\u01a1n \u0111au \u0111\u1ea7u. H\u01a1n n\u1eefa, l\u01b0\u1ee3ng tryptophan cao c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra c\u1ea3m x\u00fac bu\u1ed3n b\u00e3 v\u00e0 ti\u00eau c\u1ef1c.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u00ean c\u1ea1nh \u0111\u00f3, \u0103n chu\u1ed1i nhi\u1ec1u c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n l\u00e0m t\u0103ng l\u01b0\u1ee3ng kali \u1edf trong m\u00e1u, \u0111i\u1ec1u n\u00e0y l\u00e0m y\u1ebfu c\u00f3, t\u00ea li\u1ec7t t\u1ea1m th\u1eddi v\u00e0 nh\u1ecbp tim kh\u00f4ng \u0111\u1ec1u. D\u00f9 v\u1eady b\u1ea1n c\u0169ng kh\u00f4ng c\u1ea7n ph\u1ea3i qu\u00e1 lo l\u1eafng, b\u1edfi ch\u1ec9 x\u1ea3y ra t\u00ecnh tr\u1ea1ng n\u00e0y khi b\u1ea1n ti\u00eau th\u1ee5 \u0111\u1ebfn 43 qu\u1ea3 chu\u1ed1i m\u1ed7i ng\u00e0y.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u0169ng theo Vi\u1ec7n Y t\u1ebf Qu\u1ed1c gia M\u1ef9 (NIH), khi c\u01a1 th\u1ec3 ti\u00eau th\u1ee5 t\u1eeb 500mg vitamin B6 m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra t\u1ed5n th\u01b0\u01a1ng d\u00e2y th\u1ea7n kinh tay, ch\u00e2n, Tuy nhi\u00ean, \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c vitamin B6 n\u00e0y, b\u1ea1n s\u1ebd c\u1ea7n ph\u1ea3i \u0103n \u0111\u1ebfn h\u00e0ng ng\u00e0n c\u1ea3 chu\u1ed1i.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-143762\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-8.jpg\" alt=\"M\u1ed9t s\u1ed1 nguy c\u01a1 s\u1ee9c kh\u1ecfe khi \u0103n qu\u00e1 nhi\u1ec1u chu\u1ed1i\" class=\"wp-image-274497\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-8.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-8-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/an-chuoi-truoc-khi-ngu-8-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">M\u1ed9t s\u1ed1 nguy c\u01a1 s\u1ee9c kh\u1ecfe khi \u0103n qu\u00e1 nhi\u1ec1u chu\u1ed1i<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng t\u00e1c d\u1ee5ng v\u1ec1 \u0103n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 m\u00e0 <a href=\"https:\/\/vuanem.com\/\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vua N\u1ec7m<\/a> mu\u1ed1n g\u1eedi \u0111\u1ebfn b\u1ea1n \u0111\u1ecdc, hy v\u1ecdng r\u1eb1ng b\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u00eam ki\u1ebfn th\u1ee9c h\u1eefu \u00edch. C\u00f3 th\u1ec3 n\u00f3i, \u0111\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p gi\u00fap ng\u1ee7 ngon \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng, s\u1ebd th\u1eadt tuy\u1ec7t v\u1eddi khi b\u1ea1n chia s\u1ebb nh\u1eefng th\u00f4ng tin h\u1eefu \u00edch n\u00e0y \u0111\u1ebfn ng\u01b0\u1eddi th\u00e2n v\u00e0 b\u1ea1n b\u00e8 \u0111\u1ea5y.\u00a0<\/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;143756&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;B\u1ea1n \u0111\u00e3 bi\u1ebft: \u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?\u00a0&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">\u0110\u00e1nh gi\u00e1 post<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0102n chu\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0 m\u1eb9o d\u00e2n gian \u0111\u00e3 c\u00f3 t\u1eeb l\u00e2u \u0111\u1eddi \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng nh\u1eb1m c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Cho \u0111\u1ebfn nay&#8230;<\/p>\n","protected":false},"author":15,"featured_media":274489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[2102],"ppma_author":[2082],"class_list":["post-143756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-an-uong-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\/143756","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=143756"}],"version-history":[{"count":11,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/143756\/revisions"}],"predecessor-version":[{"id":275184,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/143756\/revisions\/275184"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/274489"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=143756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=143756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=143756"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=143756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}