{"id":144778,"date":"2023-09-23T23:40:08","date_gmt":"2023-09-23T16:40:08","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=144778"},"modified":"2026-03-30T10:17:55","modified_gmt":"2026-03-30T03:17:55","slug":"quan-tinh-khi-ngu-la-gi","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html","title":{"rendered":"Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec? C\u00f3 nguy hi\u1ec3m kh\u00f4ng? C\u00e1ch ph\u00f2ng tr\u00e1nh"},"content":{"rendered":"<div id=\"vuanem-2293779415\" class=\"vuanem-before-content_4 vuanem-entity-placement\" style=\"margin-bottom: 30px;min-height: 100px;\"><a href=\"https:\/\/vuanem.com\/flash-sale?itm_source=seo&#038;itm_medium=bannertop-blog&#038;itm_campaign=ctkm\" target=\"_blank\" aria-label=\"Banner th\u00e1ng 4\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3.jpg\" alt=\"Banner th\u00e1ng 4\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3-300x159.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3-768x407.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 bao gi\u1edd ng\u1ee7 m\u1ed9t gi\u1ea5c d\u00e0i nh\u01b0ng v\u1eabn c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 kh\u00f4ng s\u1ea3ng kho\u00e1i khi th\u1ee9c d\u1eady, th\u1eadm ch\u00ed l\u00e0 c\u1ea3m th\u1ea5y c\u00e1u k\u1ec9nh, ch\u00e1n tr\u01b0\u1eddng.&nbsp; \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng <\/span><b>qu\u00e1n t\u00ednh khi ng\u1ee7<\/b><span style=\"font-weight: 400;\">. Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 l\u1ea1i \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta? Trong b\u00e0i vi\u1ebft n\u00e0y, h\u00e3y c\u00f9ng Vua N\u1ec7m kh\u00e1m ph\u00e1 s\u00e2u h\u01a1n v\u1ec1 qu\u00e1n t\u00ednh khi ng\u1ee7, t\u1eeb nguy\u00ean nh\u00e2n, m\u1ee9c \u0111\u1ed9 nguy hi\u1ec3m \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 th\u1ee9c d\u1eady s\u1ea3ng kho\u00e1i h\u01a1n!<\/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\/quan-tinh-khi-ngu-la-gi.html\/#1-quan-tinh-khi-ngu-la-gi\" >1. Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec?<\/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\/quan-tinh-khi-ngu-la-gi.html\/#2-nguyen-nhan-gay-quan-tinh-khi-ngu\" >2. Nguy\u00ean nh\u00e2n g\u00e2y qu\u00e1n t\u00ednh khi ng\u1ee7&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\/quan-tinh-khi-ngu-la-gi.html\/#21-tinh-giac-bat-ngo-vao-luc-ngu-sau-giac\" >2.1. T\u1ec9nh gi\u1ea5c b\u1ea5t ng\u1edd v\u00e0o l\u00fac ng\u1ee7 s\u00e2u gi\u1ea5c<\/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\/quan-tinh-khi-ngu-la-gi.html\/#22-thieu-ngu\" >2.2. Thi\u1ebfu ng\u1ee7<\/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\/quan-tinh-khi-ngu-la-gi.html\/#23-roi-loan-giac-ngu\" >2.3. R\u1ed1i lo\u1ea1n 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-6\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#24-thay-doi-gio-di-ngu-dot-ngot\" >2.4. Thay \u0111\u1ed5i gi\u1edd \u0111i ng\u1ee7 \u0111\u1ed9t ng\u1ed9t<\/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\/quan-tinh-khi-ngu-la-gi.html\/#3-dau-hieu-nhan-biet-quan-tinh-khi-ngu\" >3. D\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft qu\u00e1n t\u00ednh khi ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#4-quan-tinh-khi-ngu-co-nguy-hiem-khong\" >4. Qu\u00e1n t\u00ednh khi ng\u1ee7 c\u00f3 nguy hi\u1ec3m kh\u00f4ng?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#5-lam-sao-de-phong-tranh-tinh-trang-quan-tinh-khi-ngu\" >5. L\u00e0m sao \u0111\u1ec3 ph\u00f2ng tr\u00e1nh t\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh khi ng\u1ee7\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#51-di-ngu-va-thuc-day-theo-lich-co-dinh\" >5.1. \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady theo l\u1ecbch c\u1ed1 \u0111\u1ecbnh<\/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\/quan-tinh-khi-ngu-la-gi.html\/#52-thuc-day-ngay-sau-bao-thuc\" >5.2. Th\u1ee9c d\u1eady ngay sau b\u00e1o th\u1ee9c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#53-khong-thuc-khuya-va-su-dung-thiet-bi-dien-tu-truoc-khi-ngu\" >5.3. Kh\u00f4ng th\u1ee9c khuya v\u00e0 s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed 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-13\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#54-tap-thu-gian-truoc-khi-di-ngu\" >5.4. T\u1eadp th\u01b0 gi\u00e3n 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-14\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#55-su-dung-do-uong-co-chua-caffeine-vao-buoi-sang\" >5.5. S\u1eed d\u1ee5ng \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a caffeine v\u00e0o bu\u1ed5i s\u00e1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#56-tao-moi-truong-ngu-thoai-mai\" >5.6. T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/vuanem.com\/blog\/quan-tinh-khi-ngu-la-gi.html\/#6-khi-nao-can-di-kham-bac-si\" >6. Khi n\u00e0o c\u1ea7n \u0111i kh\u00e1m b\u00e1c s\u0129?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-quan-tinh-khi-ngu-la-gi\"><\/span><b>1. Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Qu\u00e1n t\u00ednh trong khi ng\u1ee7 l\u00e0 thu\u1eadt ng\u1eef d\u00f9ng \u0111\u1ec3 mi\u00eau t\u1ea3 t\u00ecnh tr\u1ea1ng chuy\u1ec3n \u0111\u1ed5i gi\u1eefa tr\u1ea1ng th\u00e1i ng\u1ee7 v\u00e0 tr\u1ea1ng th\u00e1i th\u1ee9c. N\u1ebfu x\u1ea3y ra t\u00ecnh tr\u1ea1ng n\u00e0y b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y ch\u00f3ng m\u1eb7t khi b\u1ea1n t\u1ec9nh d\u1eady nh\u01b0ng v\u1eabn c\u1ea3m th\u1ea5y m\u01a1 m\u00e0ng, ch\u01b0a ho\u00e0n to\u00e0n t\u1ec9nh t\u00e1o. L\u00fac n\u00e0y, c\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng t\u1eadp trung v\u00e0 c\u00f3 \u00fd mu\u1ed1n ti\u1ebfp t\u1ee5c ng\u1ee7.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-144779\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-1.jpg\" alt=\"Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec? C\u00f3 nguy hi\u1ec3m \u0111\u1ebfn s\u1ee9c kh\u1ecfe kh\u00f4ng?\" class=\"wp-image-277417\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec? C\u00f3 nguy hi\u1ec3m \u0111\u1ebfn s\u1ee9c kh\u1ecfe kh\u00f4ng?<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Qu\u00e1n t\u00ednh khi ng\u1ee7 th\u01b0\u1eddng x\u1ea3y ra sau khi b\u1ea1n \u0111\u00e3 ng\u1ee7 m\u1ed9t gi\u1ea5c ng\u1eafn. Tr\u1ea1ng th\u00e1i n\u00e0y c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1eeb 5 &#8211; 30 ph\u00fat ho\u1eb7c k\u00e9o d\u00e0i trong m\u1ed9t v\u00e0i gi\u1edd \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Qu\u00e1n t\u00ednh khi ng\u1ee7 m\u1eb7c d\u00f9 l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn th\u01b0\u1eddng g\u1eb7p \u1edf nhi\u1ec1u ng\u01b0\u1eddi nh\u01b0 n\u00f3 s\u1ebd kh\u00e1 kh\u00f3 ch\u1ecbu, \u0111\u1eb7c bi\u1ec7t khi \u0111i\u1ec1u n\u00e0y x\u1ea3y ra m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean.<\/span><\/p>\n\n\n\n<div id=\"vuanem-3164487455\" class=\"vuanem-content vuanem-entity-placement\"><div class=\"boxpromote\">\r\n<br>\r\n<div class=\"main-description-product\"><div class=\"head-block\"><h3 class=\"title-block\">TOP N\u1ec6M B\u00c1N CH\u1ea0Y 2026<\/h3><\/div><div class=\"content-block main-description\"><div class=\"additional-attributes-product\"><div class=\"product-listing grid add-background-white\"><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1103\/0\/cdnEHrvHBVGTCtTMRe5lqcnXC3krNxG3W9sleAIX_2026-04-08-135044.png\" alt=\"N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">8.390.000\u0111<\/div><div class=\"price\">6.712.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1611\/0\/3LP7xYCvT9rxcYLnDLfeUMX1Zi3z2YdNtqKEunev_2026-04-08-135049.jpg\" alt=\"N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">14.640.000\u0111<\/div><div class=\"price\">7.320.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-plus.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1644\/0\/gzHi260nxSafF8GwwSK5sOeG1FqWpgX7UWsqiU20_2026-04-08-135051.jpg\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-04-08-135106.png\" alt=\"[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">24.780.000\u0111<\/div><div class=\"price\">19.824.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/div>\r\n<a href=\"\/danh-muc\/nem?itm_source=seo&itm_medium=related-products\" class=\"moreproduct\" rel=\"noopener nofollow\" target=\"_blank\">Xem T\u1ea5t C\u1ea3<\/a>\r\n<\/div><\/div><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-nguyen-nhan-gay-quan-tinh-khi-ngu\"><\/span><b>2. Nguy\u00ean nh\u00e2n g\u00e2y qu\u00e1n t\u00ednh khi ng\u1ee7&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn qu\u00e1n t\u00ednh khi ng\u1ee7 v\u1eabn ch\u01b0a c\u00f3 l\u00fd gi\u1ea3i ch\u00ednh x\u00e1c. Theo m\u1ed9t s\u1ed1 chuy\u00ean gia th\u00ec t\u00ecnh tr\u1ea1ng n\u00e0y x\u1ea3y ra do m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n sau:<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21-tinh-giac-bat-ngo-vao-luc-ngu-sau-giac\"><\/span><b>2.1. T\u1ec9nh gi\u1ea5c b\u1ea5t ng\u1edd v\u00e0o l\u00fac ng\u1ee7 s\u00e2u gi\u1ea5c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed7i gi\u1ea5c ng\u1ee7 s\u1ebd chia th\u00e0nh 4 giai \u0111o\u1ea1n. Giai \u0111o\u1ea1n \u0111\u1ea7u l\u00e0 ng\u1ee7 nh\u1eb9, l\u00fac n\u00e0y c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed s\u1ebd \u1edf gi\u1eefa th\u1ef1c t\u1ea1i v\u00e0 ti\u1ec1m th\u1ee9c. Giai \u0111o\u1ea1n th\u1ee9 hai th\u00ec nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf s\u1ebd ch\u1eadm l\u1ea1i v\u00e0 d\u1ea7n ch\u00ecm s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7. Giai \u0111o\u1ea1n th\u1ee9 ba c\u1ee7a gi\u1ea5c ng\u1ee7 l\u00e0 giai \u0111o\u1ea1n ng\u1ee7 ngon nh\u1ea5t, sau \u0111\u00f3, ng\u01b0\u1eddi ng\u1ee7 s\u1ebd r\u01a1i v\u00e0o giai \u0111o\u1ea1n REM xu\u1ea5t hi\u1ec7n nh\u1eefng gi\u1ea5c m\u01a1.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Giai \u0111o\u1ea1n 3 c\u1ee7a gi\u1ea5c ng\u1ee7 (giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u) gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n m\u1ed9t c\u00e1ch t\u1ed1t nh\u1ea5t. Trong giai \u0111o\u1ea1n n\u00e0y, n\u00e3o s\u1ebd t\u1ea1o s\u00f3ng delta cao h\u01a1n c\u00e1c giai \u0111o\u1ea1n tr\u01b0\u1edbc \u0111\u00f3. S\u00f3ng delta s\u1ebd l\u00e0m cho ng\u01b0\u1eddi ng\u1ee7 kh\u00f4ng c\u00f2n ph\u1ea3n \u1ee9ng v\u1edbi m\u00f4i tr\u01b0\u1eddng xung quanh, kh\u00f3 b\u1ecb \u0111\u00e1nh th\u1ee9c. N\u1ebfu ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ed9t nhi\u00ean th\u1ee9c d\u1eady v\u00e0o l\u00fac n\u00e0y, s\u1ebd c\u00f3 kh\u1ea3 n\u0103ng ng\u1ee7 theo qu\u00e1n t\u00ednh.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22-thieu-ngu\"><\/span><b>2.2. Thi\u1ebfu ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Thi\u1ebfu ng\u1ee7 li\u00ean t\u1ee5c v\u00e0 kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh khi ng\u1ee7. Thi\u1ebfu ng\u1ee7 khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i \u0111\u1ee7, v\u00ec kho\u1ea3ng th\u1eddi gian t\u1eeb khi b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 cho \u0111\u1ebfn khi chuy\u1ec3n sang giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u (giai \u0111o\u1ea1n 3) s\u1ebd b\u1ecb gi\u1ea3m \u0111i. T\u1eeb \u0111\u00f3, g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u01a1 m\u00e0ng v\u00e0 m\u1ec7t m\u1ecfi m\u1ed7i khi t\u1ec9nh d\u1eady.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-144780\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-2.jpg\" alt=\"M\u1ea5t ng\u1ee7, thi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn qu\u00e1n t\u00ednh khi ng\u1ee7\" class=\"wp-image-277418\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">M\u1ea5t ng\u1ee7, thi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn qu\u00e1n t\u00ednh khi ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23-roi-loan-giac-ngu\"><\/span><b>2.3. R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t s\u1ed1 ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 nh\u01b0 m\u1ea5t ng\u1ee7, ng\u1ee7 r\u0169 (Narcolepsy) &#8211; r\u1ed1i lo\u1ea1n kh\u1ea3 n\u0103ng \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7 v\u00e0 th\u1ee9c, ho\u1eb7c ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 (sleep apnea) c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra qu\u00e1n t\u00ednh khi ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24-thay-doi-gio-di-ngu-dot-ngot\"><\/span><b>2.4. Thay \u0111\u1ed5i gi\u1edd \u0111i ng\u1ee7 \u0111\u1ed9t ng\u1ed9t<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n thay \u0111\u1ed5i l\u1ecbch tr\u00ecnh gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t, nh\u01b0 l\u00e0 th\u1ee9c khuya ho\u1eb7c ng\u1ee7 d\u1eady s\u1edbm h\u01a1n b\u00ecnh th\u01b0\u1eddng, l\u00fac n\u00e0y c\u01a1 th\u1ec3 ch\u01b0a th\u1ec3 th\u00edch nghi v\u00e0 g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c chuy\u1ec3n \u0111\u1ed5i gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 th\u1ee9c t\u1ec9nh. T\u1eeb \u0111\u00f3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh trong khi ng\u1ee7.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-dau-hieu-nhan-biet-quan-tinh-khi-ngu\"><\/span><strong>3. D\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft qu\u00e1n t\u00ednh khi ng\u1ee7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 tr\u1ea1ng th\u00e1i n\u00e3o b\u1ed9 ch\u01b0a k\u1ecbp \u201cchuy\u1ec3n ch\u1ebf \u0111\u1ed9\u201d sang t\u1ec9nh t\u00e1o sau khi th\u1ee9c d\u1eady. T\u00ecnh tr\u1ea1ng n\u00e0y th\u01b0\u1eddng x\u1ea3y ra khi b\u1ea1n b\u1ecb \u0111\u00e1nh th\u1ee9c \u0111\u1ed9t ng\u1ed9t ho\u1eb7c th\u1ee9c d\u1eady trong giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u1ea3m gi\u00e1c ch\u01b0a t\u1ec9nh h\u1eb3n:<\/strong> D\u00f9 \u0111\u00e3 m\u1edf m\u1eaft v\u00e0 r\u1eddi kh\u1ecfi gi\u01b0\u1eddng, b\u1ea1n v\u1eabn th\u1ea5y \u0111\u1ea7u \u00f3c m\u01a1 m\u00e0ng, bu\u1ed3n ng\u1ee7 v\u00e0 mu\u1ed1n n\u1eb1m xu\u1ed1ng ng\u1ee7 ti\u1ebfp. \u0110\u00e2y l\u00e0 d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn nh\u1ea5t.<\/li>\n\n\n\n<li><strong>M\u1ea5t ph\u01b0\u01a1ng h\u01b0\u1edbng t\u1ea1m th\u1eddi:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng nh\u1eadn th\u1ee9c r\u00f5 th\u1eddi gian, kh\u00f4ng gian ho\u1eb7c m\u1ea5t v\u00e0i gi\u00e2y \u0111\u1ebfn v\u00e0i ph\u00fat \u0111\u1ec3 \u201c\u0111\u1ecbnh h\u00ecnh\u201d l\u1ea1i m\u1ecdi th\u1ee9 xung quanh.<\/li>\n\n\n\n<li><strong>Ph\u1ea3n \u1ee9ng ch\u1eadm, kh\u00f3 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh:<\/strong> N\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng ch\u1eadm h\u01a1n b\u00ecnh th\u01b0\u1eddng, khi\u1ebfn b\u1ea1n kh\u00f3 t\u1eadp trung, x\u1eed l\u00fd th\u00f4ng tin k\u00e9m v\u00e0 d\u1ec5 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh sai.<\/li>\n\n\n\n<li><strong>Gi\u1ea3m tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 qu\u00ean ngay nh\u1eefng vi\u1ec7c v\u1eeba ngh\u0129 \u0111\u1ebfn, ho\u1eb7c kh\u00f4ng nh\u1edb r\u00f5 m\u00ecnh \u0111\u1ecbnh l\u00e0m g\u00ec sau khi th\u1ee9c d\u1eady.<\/li>\n\n\n\n<li><strong>C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng:<\/strong> D\u00f9 \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 gi\u1edd, b\u1ea1n v\u1eabn th\u1ea5y u\u1ec3 o\u1ea3i, thi\u1ebfu s\u1ee9c s\u1ed1ng, kh\u00f4ng s\u1eb5n s\u00e0ng b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi.<\/li>\n\n\n\n<li><strong>D\u1ec5 c\u00e1u g\u1eaft, kh\u00f3 ch\u1ecbu:<\/strong> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi tr\u1edf n\u00ean nh\u1ea1y c\u1ea3m, d\u1ec5 b\u1ef1c b\u1ed9i ho\u1eb7c kh\u00f4ng mu\u1ed1n giao ti\u1ebfp ngay sau khi th\u1ee9c d\u1eady.<\/li>\n<\/ul>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng, c\u00e1c tri\u1ec7u ch\u1ee9ng n\u00e0y ch\u1ec9 k\u00e9o d\u00e0i t\u1eeb <strong>v\u00e0i ph\u00fat \u0111\u1ebfn kho\u1ea3ng 30 ph\u00fat<\/strong>. Tuy nhi\u00ean, n\u1ebfu k\u00e9o d\u00e0i l\u00e2u h\u01a1n, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-quan-tinh-khi-ngu-co-nguy-hiem-khong\"><\/span><b>4. Qu\u00e1n t\u00ednh khi ng\u1ee7 c\u00f3 nguy hi\u1ec3m kh\u00f4ng?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh khi ng\u1ee7 h\u1ea7u h\u1ebft s\u1ebd kh\u00f4ng g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe, b\u1edfi th\u1ef1c ch\u1ea5t \u0111\u00f3 l\u00e0 qu\u00e1 tr\u00ecnh t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 khi chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i ng\u1ee7 sang tr\u1ea1ng th\u00e1i th\u1ee9c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean, t\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 l\u00e0m cho b\u1ea1n thi\u1ebfu t\u1eadp trung. V\u00ec v\u1eady, n\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n thi\u1ebfu c\u1ea9n th\u1eadn khi l\u00e0m vi\u1ec7c sau khi ng\u1ee7 nh\u01b0 va ch\u1ea1m, \u0111\u1ed5 v\u1ee1.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n \u0111ang c\u00f3 c\u00f4ng vi\u1ec7c \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung cao v\u00e0 c\u1ea7n \u0111\u01b0a ra nh\u1eefng quy\u1ebft \u0111\u1ecbnh quan tr\u1ecdng nh\u01b0 nh\u00e2n vi\u00ean y t\u1ebf, phi c\u00f4ng ho\u1eb7c c\u00e1c c\u00f4ng vi\u1ec7c thu\u1ed9c l\u0129nh v\u1ef1c ph\u00e1p l\u00fd. Th\u00ec qu\u00e1n t\u00ednh khi ng\u1ee7 c\u0169ng g\u00e2y \u1ea3nh h\u01b0\u1edfng \u00edt nhi\u1ec1u.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1eb7c bi\u1ec7t, \u0111\u1ec3 tr\u00e1nh r\u1ee7i ro nh\u01b0 tai n\u1ea1n giao th\u00f4ng, b\u1ea1n kh\u00f4ng n\u00ean l\u00e1i xe ngay sau khi t\u1ec9nh d\u1eady m\u00e0 g\u1eb7p t\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-144781\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-3.jpg\" alt=\"Qu\u00e1n t\u00ednh khi ng\u1ee7 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t t\u1ec9nh t\u00e1o, k\u00e9m t\u1eadp trung khi l\u00e0m vi\u1ec7c\" class=\"wp-image-277419\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Qu\u00e1n t\u00ednh khi ng\u1ee7 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t t\u1ec9nh t\u00e1o, k\u00e9m t\u1eadp trung khi l\u00e0m vi\u1ec7c<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-lam-sao-de-phong-tranh-tinh-trang-quan-tinh-khi-ngu\"><\/span><b>5. L\u00e0m sao \u0111\u1ec3 ph\u00f2ng tr\u00e1nh t\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh khi ng\u1ee7\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 hi\u1ec7n t\u1ea1i ch\u01b0a c\u00f3 gi\u1ea3i ph\u00e1p c\u1ee5 th\u1ec3 n\u00e0o \u0111\u1ec3 lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n hi\u1ec7n t\u01b0\u1ee3ng qu\u00e1n t\u00ednh khi ng\u1ee7, nh\u01b0ng b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 gi\u1ea3i ph\u00e1p n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 sau g\u00f3p ph\u1ea7n ph\u00f2ng tr\u00e1nh qu\u00e1n t\u00ednh trong khi ng\u1ee7.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"51-di-ngu-va-thuc-day-theo-lich-co-dinh\"><\/span><b>5.1. \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady theo l\u1ecbch c\u1ed1 \u0111\u1ecbnh<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n h\u00e3y t\u1ea1o cho m\u00ecnh m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n, bao g\u1ed3m th\u1eddi gian \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u1ea1o ra gi\u1ea5c ng\u1ee7 \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 tr\u1ea3i qua t\u1eebng chu k\u1ef3 gi\u1ea5c ng\u1ee7, gi\u1ea3m nguy c\u01a1 th\u1ee9c d\u1eady khi ng\u1ee7 s\u00e2u d\u1eabn \u0111\u1ebfn qu\u00e1n t\u00ednh khi ng\u1ee7.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"52-thuc-day-ngay-sau-bao-thuc\"><\/span><b>5.2. Th\u1ee9c d\u1eady ngay sau b\u00e1o th\u1ee9c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, th\u00ec vi\u1ec7c t\u1ec9nh d\u1eady ngay sau khi chu\u00f4ng b\u00e1o th\u1ee9c k\u00eau l\u00e0 r\u1ea5t kh\u00f3, v\u00ec h\u1ecd kh\u00f4ng th\u1ec3 v\u01b0\u1ee3t qua c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 v\u00e0 u\u1ec3 o\u1ea3i.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Thay v\u00ec t\u1eaft b\u00e1o th\u1ee9c v\u00e0 ti\u1ebfp t\u1ee5c ng\u1ee7 \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c \u0111\u00f3, b\u1ea1n h\u00e3y c\u1ed1 g\u1eafng b\u1eadt d\u1eady kh\u1ecfi gi\u01b0\u1eddng v\u00e0 th\u1ef1c hi\u1ec7n nh\u1eefng ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, kh\u00f4ng qu\u00e1 g\u1ea5p r\u00fat \u0111\u1ec3 t\u1ec9nh t\u00e1o v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u su\u1ea5t cao h\u01a1n.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"53-khong-thuc-khuya-va-su-dung-thiet-bi-dien-tu-truoc-khi-ngu\"><\/span><b>5.3. Kh\u00f4ng th\u1ee9c khuya v\u00e0 s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed 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;\">B\u1ea1n c\u1ea7n h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng, m\u00e1y t\u00ednh ho\u1eb7c xem tivi \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh c\u1ee7a c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ng\u1ee7.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-144782\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-4.jpg\" alt=\"Kh\u00f4ng th\u1ee9c khuya v\u00e0 s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed gi\u00fap b\u1ea1n ph\u00f2ng tr\u00e1nh qu\u00e1n t\u00ednh khi ng\u1ee7 hi\u1ec7u qu\u1ea3\" class=\"wp-image-277420\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Kh\u00f4ng th\u1ee9c khuya v\u00e0 s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed gi\u00fap b\u1ea1n ph\u00f2ng tr\u00e1nh qu\u00e1n t\u00ednh khi ng\u1ee7 hi\u1ec7u qu\u1ea3<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"54-tap-thu-gian-truoc-khi-di-ngu\"><\/span><b>5.4. T\u1eadp th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 b\u1eb1ng c\u00e1ch \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u00e2m l\u00fd t\u1ed1t cho gi\u1ea5c ng\u1ee7 ngon, s\u00e2u gi\u1ea5c.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"55-su-dung-do-uong-co-chua-caffeine-vao-buoi-sang\"><\/span><b>5.5. S\u1eed d\u1ee5ng \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a caffeine v\u00e0o bu\u1ed5i s\u00e1ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Caffeine l\u00e0 m\u1ed9t ch\u1ea5t \u1ee9c ch\u1ebf adenosine gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o h\u01a1n v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 nhanh ch\u00f3ng. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n s\u1eed d\u1ee5ng \u0111\u1ed3 u\u1ed1ng n\u00e0y v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c bu\u1ed5i t\u1ed1i s\u1ebd c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t ng\u1ee7, thi\u1ebfu ng\u1ee7 d\u1eabn t\u1edbi qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7 k\u00e9o d\u00e0i v\u00e0o s\u00e1ng h\u00f4m sau.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"56-tao-moi-truong-ngu-thoai-mai\"><\/span><b>5.6. T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ea3m b\u1ea3o r\u1eb1ng m\u00f4i tr\u01b0\u1eddng ng\u1ee7 c\u1ee7a b\u1ea1n v\u1eeba y\u00ean t\u0129nh, m\u00e1t m\u1ebb v\u00e0 \u0111\u1ee7 t\u1ed1i c\u0169ng nh\u01b0 s\u1eed d\u1ee5ng gi\u01b0\u1eddng, <a href=\"https:\/\/vuanem.com\/danh-muc\/nem\" target=\"_blank\" rel=\"noopener\">n\u1ec7m<\/a> v\u00e0 <a href=\"https:\/\/vuanem.com\/danh-muc\/goi\" target=\"_blank\" rel=\"noopener\">g\u1ed1i<\/a> \u00eam \u00e1i v\u00e0 h\u1ea1n ch\u1ebf ti\u1ebfng \u1ed3n s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon h\u01a1n. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c s\u1ea3n ph\u1ea9m n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 \u0111a d\u1ea1ng ch\u1ea5t li\u1ec7u c\u1ee7a Vua N\u1ec7m \u0111\u1ec3 c\u1ea3i t\u1ea1o ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean, b\u1ea1n c\u1ea7n ph\u1ea3i l\u01b0u \u00fd, m\u1ed7i ng\u01b0\u1eddi s\u1ebd ph\u00f9 h\u1ee3p v\u1edbi ph\u01b0\u01a1ng ph\u00e1p tr\u00e1nh qu\u00e1n t\u00ednh khi ng\u1ee7 kh\u00e1c nhau theo t\u00ecnh tr\u1ea1ng c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n g\u1eb7p t\u00ecnh tr\u1ea1ng qu\u00e1n t\u00ednh khi ng\u1ee7 k\u00e9o d\u00e0i, t\u1ed1t nh\u1ea5t b\u1ea1n h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a chuy\u00ean gia, b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb m\u1ed9t c\u00e1ch c\u1ee5 th\u1ec3.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-khi-nao-can-di-kham-bac-si\"><\/span><strong>6. Khi n\u00e0o c\u1ea7n \u0111i kh\u00e1m b\u00e1c s\u0129?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng ph\u1ed5 bi\u1ebfn v\u00e0 \u0111a s\u1ed1 kh\u00f4ng g\u00e2y nguy hi\u1ec3m. Tuy nhi\u00ean, n\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y x\u1ea3y ra v\u1edbi t\u1ea7n su\u1ea5t cao ho\u1eb7c k\u00e9o d\u00e0i b\u1ea5t th\u01b0\u1eddng, b\u1ea1n kh\u00f4ng n\u00ean ch\u1ee7 quan v\u00ec \u0111\u00e2y c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a c\u00e1c v\u1ea5n \u0111\u1ec1 li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7 ho\u1eb7c s\u1ee9c kh\u1ecfe.<\/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\/09\/quan-tinh-khi-ngu-la-gi-5.jpg\" alt=\"Khi n\u00e0o c\u1ea7n \u0111i kh\u00e1m b\u00e1c s\u0129?\" class=\"wp-image-277421\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-5.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-5-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/09\/quan-tinh-khi-ngu-la-gi-5-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Khi n\u00e0o c\u1ea7n \u0111i kh\u00e1m b\u00e1c s\u0129?<\/figcaption><\/figure><\/div>\n\n\n<p><strong>B\u1ea1n n\u00ean \u0111i kh\u00e1m b\u00e1c s\u0129 khi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u00ecnh tr\u1ea1ng k\u00e9o d\u00e0i qu\u00e1 l\u00e2u sau khi th\u1ee9c d\u1eady:<\/strong> N\u1ebfu b\u1ea1n m\u1ea5t h\u00e0ng gi\u1edd m\u00e0 v\u1eabn kh\u00f4ng t\u1ec9nh t\u00e1o ho\u00e0n to\u00e0n, \u0111i\u1ec1u n\u00e0y kh\u00f4ng c\u00f2n l\u00e0 qu\u00e1n t\u00ednh b\u00ecnh th\u01b0\u1eddng m\u00e0 c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>X\u1ea3y ra th\u01b0\u1eddng xuy\u00ean, \u1ea3nh h\u01b0\u1edfng sinh ho\u1ea1t:<\/strong> Khi b\u1ea1n li\u00ean t\u1ee5c c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0o bu\u1ed5i s\u00e1ng, kh\u00f3 t\u1eadp trung h\u1ecdc t\u1eadp ho\u1eb7c l\u00e0m vi\u1ec7c, hi\u1ec7u su\u1ea5t gi\u1ea3m r\u00f5 r\u1ec7t, th\u00ec c\u1ea7n \u0111\u01b0\u1ee3c ki\u1ec3m tra s\u1edbm.<\/li>\n\n\n\n<li>K\u00e8m theo c\u00e1c d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng kh\u00e1c nh\u01b0 m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5y, ng\u00e1y to ho\u1eb7c c\u00f3 d\u1ea5u hi\u1ec7u ng\u01b0ng th\u1edf khi ng\u1ee7 v\u00e0 lu\u00f4n c\u1ea3m th\u1ea5y m\u1ec7t d\u00f9 \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 th\u1eddi gian<\/li>\n<\/ul>\n\n\n\n<p>Nh\u1eefng bi\u1ec3u hi\u1ec7n n\u00e0y c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc, thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh ho\u1eb7c b\u1ec7nh l\u00fd v\u1ec1 gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/vuanem.com\/blog\/do-tre-cua-giac-ngu.html\" target=\"_blank\" rel=\"noopener\">\u0110\u1ed9 tr\u1ec5 c\u1ee7a gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec? L\u00e0m sao \u0111\u1ec3 h\u1ebft tr\u1eb1n tr\u1ecdc, v\u00e0o gi\u1ea5c nhanh h\u01a1n?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/ren-ri-trong-giac-ngu.html\" target=\"_blank\" rel=\"noopener\">R\u00ean r\u1ec9 trong gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec? C\u00f3 ph\u1ea3i d\u1ea5u hi\u1ec7u b\u1ec7nh l\u00fd nguy hi\u1ec3m?<\/a><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u01b0 v\u1eady, b\u00e0i vi\u1ebft \u0111\u00e3 c\u00f9ng b\u1ea1n t\u00ecm hi\u1ec3u qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec c\u00f9ng v\u1edbi nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh hi\u1ec7u qu\u1ea3. \u0110\u1ec3 m\u1ed7i s\u00e1ng th\u1ee9c d\u1eady \u0111\u1ec1u c\u00f3 \u0111\u01b0\u1ee3c s\u1ef1 t\u1ec9nh t\u00e1o, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, b\u1ea1n h\u00e3y l\u00ean k\u1ebf ho\u1ea1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 ngay t\u1eeb h\u00f4m nay ho\u1eb7c tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a c\u00e1c chuy\u00ean gia n\u1ebfu g\u1eb7p b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 g\u00ec v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/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;144778&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;Qu\u00e1n t\u00ednh khi ng\u1ee7 l\u00e0 g\u00ec? C\u00f3 nguy hi\u1ec3m kh\u00f4ng? C\u00e1ch ph\u00f2ng tr\u00e1nh&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>B\u1ea1n c\u00f3 bao gi\u1edd ng\u1ee7 m\u1ed9t gi\u1ea5c d\u00e0i nh\u01b0ng v\u1eabn c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 kh\u00f4ng s\u1ea3ng kho\u00e1i khi th\u1ee9c d\u1eady, th\u1eadm ch\u00ed l\u00e0 c\u1ea3m th\u1ea5y c\u00e1u k\u1ec9nh, ch\u00e1n tr\u01b0\u1eddng.&nbsp;&#8230;<\/p>\n","protected":false},"author":14,"featured_media":277422,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[743],"ppma_author":[2088],"class_list":["post-144778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-hien-tuong-trong-giac-ngu"],"authors":[{"term_id":2088,"user_id":14,"is_guest":0,"slug":"hoangtrinh","display_name":"Ho\u00e0ng Trinh","avatar_url":{"url":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg","url2x":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg"},"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/144778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/comments?post=144778"}],"version-history":[{"count":10,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/144778\/revisions"}],"predecessor-version":[{"id":277423,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/144778\/revisions\/277423"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/277422"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=144778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=144778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=144778"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=144778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}