{"id":145149,"date":"2026-03-25T10:50:52","date_gmt":"2026-03-25T03:50:52","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=145149"},"modified":"2026-03-25T10:50:55","modified_gmt":"2026-03-25T03:50:55","slug":"phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html","title":{"rendered":"T\u00ecm hi\u1ec3u c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi"},"content":{"rendered":"<div id=\"vuanem-1976119786\" 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>M\u1ea5t ng\u1ee7 \u0111ang tr\u1edf th\u00e0nh v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn tr\u00ean to\u00e0n c\u1ea7u, \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. Kh\u00f4ng ch\u1ec9 ri\u00eang Vi\u1ec7t Nam, nhi\u1ec1u qu\u1ed1c gia tr\u00ean th\u1ebf gi\u1edbi c\u0169ng \u0111\u00e3 nghi\u00ean c\u1ee9u v\u00e0 \u00e1p d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 theo nh\u1eefng c\u00e1ch r\u1ea5t ri\u00eang, t\u1eeb li\u1ec7u ph\u00e1p t\u1ef1 nhi\u00ean \u0111\u1ebfn c\u00f4ng ngh\u1ec7 hi\u1ec7n \u0111\u1ea1i. V\u1eady <a href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\">ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi<\/a> nh\u01b0 th\u1ebf n\u00e0o? H\u00e3y c\u00f9ng Vua N\u1ec7m t\u00ecm hi\u1ec3u trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#1-tong-hop-cac-phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi\" >1. T\u1ed5ng h\u1ee3p c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#11-phuong-phap-chua-mat-ngu-cua-nguoi-trung-quoc\" >1.1. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Trung Qu\u1ed1c<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#111-ngam-chan\" >1.1.1. Ng\u00e2m ch\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#112-su-dung-tao-tau\" >1.1.2. S\u1eed d\u1ee5ng t\u00e1o t\u00e0u<\/a><\/li><\/ul><\/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\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#12-phuong-thuoc-thao-duoc-chua-mat-ngu-cua-an-do\" >1.2. Ph\u01b0\u01a1ng thu\u1ed1c th\u1ea3o d\u01b0\u1ee3c ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a \u1ea4n \u0110\u1ed9<\/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\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#13-cac-mon-an-va-do-uong-ho-tro-giac-ngu-cua-nguoi-thuy-dien\" >1.3. C\u00e1c m\u00f3n \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#131-uong-valling\" >1.3.1. U\u1ed1ng V\u00e4lling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#132-thit-nai-sung-tam\" >1.3.2. Th\u1ecbt nai s\u1eebng t\u1ea5m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#14-phong-xong-hoi-kho-chua-mat-ngu-cua-nguoi-phan-lan\" >1.4. Ph\u00f2ng x\u00f4ng h\u01a1i kh\u00f4 ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Ph\u1ea7n Lan<\/a><\/li><\/ul><\/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\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#15-phuong-phap-chua-mat-ngu-cua-nguoi-nhat-ban-%e2%80%93-phuong-phap-kaizen\" >1.5. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt B\u1ea3n &#8211; Ph\u01b0\u01a1ng ph\u00e1p Kaizen<\/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\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#16-phuong-phap-chua-mat-ngu-cua-vung-nam-va-trung-my\" >1.6. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a v\u00f9ng Nam v\u00e0 Trung M\u1ef9<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#161-su-dung-vong\" >1.6.1. S\u1eed d\u1ee5ng v\u00f5ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#162-bup-be-cua-guatemala\" >1.6.2. B\u00fap b\u00ea c\u1ee7a Guatemala<\/a><\/li><\/ul><\/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\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#17-phuong-phap-chua-mat-ngu-cua-nguoi-han-quoc\" >1.7. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi H\u00e0n Qu\u1ed1c&nbsp;<\/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\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#18-phuong-phap-chua-mat-ngu-cua-nguoi-chau-au-my\" >1.8. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Ch\u00e2u \u00c2u &amp; M\u1ef9&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#19-mot-so-phong-tuc-da-van-hoa-khac\" >1.9. M\u1ed9t s\u1ed1 phong t\u1ee5c \u0111a v\u0103n h\u00f3a kh\u00e1c<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#191-ngu-cung-nhung-nguoi-than\" >1.9.1. Ng\u1ee7 c\u00f9ng nh\u1eefng ng\u01b0\u1eddi th\u00e2n&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#192-uong-tra-hoa-cuc\" >1.9.2. U\u1ed1ng tr\u00e0 hoa c\u00fac<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#193-thien-va-hit-tho-sau-truoc-khi-ngu\" >1.9.3. Thi\u1ec1n v\u00e0 h\u00edt th\u1edf s\u00e2u tr\u01b0\u1edbc khi ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#194-nghe-nhac-nhe-hoac-am-thanh-thien-nhien\" >1.9.4. Nghe nh\u1ea1c nh\u1eb9 ho\u1eb7c \u00e2m thanh thi\u00ean nhi\u00ean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#195-xay-dung-phong-ngu-ly-tuong\" >1.9.5. X\u00e2y d\u1ef1ng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/vuanem.com\/blog\/phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi.html\/#2-lua-chon-nem-va-chan-ga-phu-hop-giup-cai-thien-giac-ngu\" >2. L\u1ef1a ch\u1ecdn n\u1ec7m v\u00e0 ch\u0103n ga ph\u00f9 h\u1ee3p gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-tong-hop-cac-phuong-phap-chua-mat-ngu-cua-cac-nuoc-tren-the-gioi\"><\/span>1. T\u1ed5ng h\u1ee3p c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-phuong-phap-chua-mat-ngu-cua-nguoi-trung-quoc\"><\/span>1.1. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Trung Qu\u1ed1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi Trung Qu\u1ed1c t\u1eeb xa x\u01b0a \u0111\u00e3 \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 d\u00e2n t\u1ed9c \u0111i \u0111\u1ea7u trong vi\u1ec7c t\u00ecm ra nhi\u1ec1u li\u1ec7u ph\u00e1p ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe. V\u00e0 \u0111\u1ed1i v\u1edbi v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7, ng\u01b0\u1eddi Trung Qu\u1ed1c c\u0169ng c\u00f3 r\u1ea5t nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec3 kh\u1eafc ph\u1ee5c. Sau \u0111\u00e2y l\u00e0 hai ph\u01b0\u01a1ng ph\u00e1p ti\u00eau bi\u1ec3u nh\u1ea5t gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n \u0111\u1ebfn t\u1eeb ng\u01b0\u1eddi Trung Qu\u1ed1c.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"111-ngam-chan\"><\/span>1.1.1. Ng\u00e2m ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Nh\u1eafc \u0111\u1ebfn c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi ta kh\u00f4ng th\u1ec3 b\u1ecf qua li\u1ec7u ph\u00e1p ng\u00e2m ch\u00e2n v\u00e0o bu\u1ed5i t\u1ed1i c\u1ee7a ng\u01b0\u1eddi Trung Qu\u1ed1c. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb y h\u1ecdc c\u1ed5 truy\u1ec1n Trung Hoa v\u00e0 \u0111\u01b0\u1ee3c ng\u01b0\u1eddi d\u00e2n \u0111\u1ea5t n\u01b0\u1edbc t\u1ec9 d\u00e2n \u00e1p d\u1ee5ng qua bao \u0111\u1eddi. Ng\u00e2m ch\u00e2n c\u0169ng \u0111\u01b0\u1ee3c x\u00e1c nh\u1eadn l\u00e0 ph\u01b0\u01a1ng ph\u00e1p tuy\u1ec7t v\u1eddi gi\u00fap th\u01b0 gi\u00e3n, xua tan m\u1ec7t m\u1ecfi v\u00e0 gi\u00fap ng\u1ee7 ngon h\u01a1n.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngam-chan.jpg\" alt=\"Ng\u00e2m ch\u00e2n l\u00e0 m\u1ed9t trong nh\u1eefng li\u1ec7u ph\u00e1p gi\u00fap ng\u1ee7 ngon hi\u1ec7u qu\u1ea3\" class=\"wp-image-277247\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngam-chan.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngam-chan-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngam-chan-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u00e2m ch\u00e2n l\u00e0 m\u1ed9t trong nh\u1eefng li\u1ec7u ph\u00e1p gi\u00fap ng\u1ee7 ngon hi\u1ec7u qu\u1ea3<\/figcaption><\/figure><\/div>\n\n\n<p>Vi\u1ec7c ng\u00e2m ch\u00e2n r\u1ea5t \u0111\u01a1n gi\u1ea3n v\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i chu\u1ea9n b\u1ecb v\u1eadt d\u1ee5ng qu\u00e1 ph\u1ee9c t\u1ea1p. T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec m\u1ecdi ng\u01b0\u1eddi c\u1ea7n chu\u1ea9n b\u1ecb l\u00e0 m\u1ed9t chi\u1ebfc ch\u1eadu nh\u1ef1a ho\u1eb7c ch\u1eadu g\u1ed7 nh\u1ecf. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 pha th\u00eam v\u00e0o n\u01b0\u1edbc n\u00f3ng m\u1ed9t s\u1ed1 th\u00e0nh ph\u1ea7n kh\u00e1c nh\u01b0: mu\u1ed1i, v\u1ecf tr\u00e1i c\u00e2y, m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ea3o m\u1ed9c, tinh d\u1ea7u.<\/p>\n\n\n\n<p>Khi ng\u00e2m ch\u00e2n, \u0111\u1ed9 \u1ea5m t\u1eeb n\u01b0\u1edbc s\u1ebd gi\u00fap l\u01b0u th\u00f4ng kh\u00ed huy\u1ebft t\u1eeb \u0111\u1ea7u xu\u1ed1ng v\u00e0 gi\u00fap ch\u00fang ta th\u01b0 gi\u00e3n h\u01a1n. \u0110\u1ed3ng th\u1eddi, ng\u00e2m ch\u00e2n c\u0169ng b\u00e1o hi\u1ec7u cho n\u00e3o \u0111\u00e3 \u0111\u1ebfn l\u00fac \u0111i ng\u1ee7, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"112-su-dung-tao-tau\"><\/span>1.1.2. S\u1eed d\u1ee5ng t\u00e1o t\u00e0u<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>T\u00e1o t\u00e0u l\u00e0 lo\u1ea1i qu\u1ea3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng r\u1ea5t ph\u1ed5 bi\u1ebfn trong y h\u1ecdc c\u1ed5 truy\u1ec1n. C\u00f4ng d\u1ee5ng c\u1ee7a lo\u1ea1i qu\u1ea3 n\u00e0y ch\u00ednh l\u00e0 l\u00e0m d\u1ecbu c\u1ea3m x\u00fac, gi\u00fap ng\u01b0\u1eddi d\u00f9ng tho\u1ea3i m\u00e1i, c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon gi\u1ea5c.<\/p>\n\n\n\n<p>Ch\u00ednh v\u00ec th\u1ebf m\u00e0 t\u00e1o t\u00e0u \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t c\u1ee7a c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi, m\u1ed9t lo\u1ea1i nguy\u00ean li\u1ec7u \u0111\u01a1n gi\u1ea3n m\u00e0 m\u1ecdi ng\u01b0\u1eddi ai c\u0169ng c\u1ea7n bi\u1ebft.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-su-dung-tao-do.jpg\" alt=\"T\u00e1o t\u00e0u c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t t\u1ed1t trong vi\u1ec7c ch\u1eefa m\u1ea5t ng\u1ee7\" class=\"wp-image-277249\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-su-dung-tao-do.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-su-dung-tao-do-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-su-dung-tao-do-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">T\u00e1o t\u00e0u c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t t\u1ed1t trong vi\u1ec7c ch\u1eefa m\u1ea5t ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<p>T\u1ea1i sao t\u00e1o t\u00e0u l\u1ea1i tr\u1edf th\u00e0nh nguy\u00ean li\u1ec7u gi\u00fap h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7? Nguy\u00ean nh\u00e2n l\u00e0 b\u1edfi trong lo\u1ea1i qu\u1ea3 n\u00e0y c\u00f3 ch\u1ee9a saponin v\u00e0 flavonoid. \u0110\u00e2y l\u00e0 hai lo\u1ea1i ho\u1ea1t ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng ng\u0103n ch\u1eb7n c\u0103n th\u1eb3ng, h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n t\u00e2m tr\u00ed hi\u1ec7u qu\u1ea3. \u0110\u1ed3ng th\u1eddi, saponin v\u00e0 flavonoid c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng k\u00e9o d\u00e0i th\u1eddi gian c\u1ee7a gi\u1ea5c ng\u1ee7. Do \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u00e1o t\u00e0u cho v\u00e0o tr\u00e0, c\u00e1c m\u00f3n \u0103n \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-phuong-thuoc-thao-duoc-chua-mat-ngu-cua-an-do\"><\/span>1.2. Ph\u01b0\u01a1ng thu\u1ed1c th\u1ea3o d\u01b0\u1ee3c ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a \u1ea4n \u0110\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>T\u1eeb h\u00e0ng ng\u00e0n n\u0103m qua, s\u00e2m \u1ea4n \u0110\u1ed9 v\u1eabn lu\u00f4n l\u00e0 lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c qu\u00fd v\u00e0 c\u00f3 nhi\u1ec1u c\u00f4ng d\u1ee5ng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. Lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m c\u0103ng th\u1eb3ng, h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb m\u1ed9t s\u1ed1 ch\u1ee9ng b\u1ec7nh li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Theo nghi\u00ean c\u1ee9u tr\u00ean 150 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh \u0111\u00e3 d\u00f9ng 120mg s\u00e2m \u1ea4n \u0110\u1ed9 h\u00e0ng ng\u00e0y, li\u00ean t\u1ee5c trong 6 tu\u1ea7n \u0111\u00e3 cho k\u1ebft qu\u1ea3 nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110i ng\u1ee7 s\u1edbm h\u01a1n<\/li>\n\n\n\n<li>Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n<\/li>\n\n\n\n<li>S\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m ph\u1ee5c h\u1ed3i gi\u1ea3m xu\u1ed1ng<\/li>\n\n\n\n<li>Ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u0169ng nh\u01b0 c\u00f4ng vi\u1ec7c \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-cac-mon-an-va-do-uong-ho-tro-giac-ngu-cua-nguoi-thuy-dien\"><\/span>1.3. C\u00e1c m\u00f3n \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nh\u1eafc \u0111\u1ebfn c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi ta kh\u00f4ng th\u1ec3 b\u1ecf qua m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 c\u1ee7a ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n. N\u1ebfu b\u1ea1n c\u0169ng \u0111ang kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c th\u00ec c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p sau \u0111\u00e2y:&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"131-uong-valling\"><\/span>1.3.1. U\u1ed1ng V\u00e4lling<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>M\u1ed9t trong nh\u1eefng m\u1eb9o \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n \u0111\u01b0\u1ee3c \u0111\u00f4ng \u0111\u1ea3o ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n y\u00eau th\u00edch \u0111\u00f3 ch\u00ednh l\u00e0 u\u1ed1ng Valling. \u0110\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c t\u1ea1o n\u00ean t\u1eeb s\u1eefa v\u00e0 y\u1ebfn m\u1ea1ch. \u0110\u1ec3 c\u00f3 th\u1ec3 ng\u1ee7 ngon h\u01a1n, ng\u01b0\u1eddi d\u00e2n Th\u1ee5y \u0110i\u1ec3n s\u1ebd u\u1ed1ng m\u1ed9t c\u1ed1c Valling tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n\n\n\n<p>Ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 trong th\u1ee9c u\u1ed1ng s\u1ebd t\u1ea1o c\u1ea3m gi\u00e1c no v\u00e0 khi\u1ebfn m\u1ecdi ng\u01b0\u1eddi kh\u00f4ng b\u1ecb th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam. Trong khi \u0111\u00f3 h\u01a1i \u1ea5m t\u1eeb s\u1eefa c\u0169ng gi\u00fap xoa d\u1ecbu th\u1ea7n kinh, h\u1ed7 tr\u1ee3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng h\u01a1n. Valling th\u00edch h\u1ee3p cho c\u1ea3 ng\u01b0\u1eddi l\u1edbn l\u1eabn tr\u1ebb em. Ngo\u00e0i ra, th\u1ee9c u\u1ed1ng n\u00e0y c\u00f2n \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng cho c\u1ea3 tr\u1ebb s\u01a1 sinh l\u1eabn tr\u1ebb m\u1edbi t\u1eadp \u0111i.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-uong-valling.jpg\" alt=\"Valling l\u00e0 lo\u1ea1i th\u1ee9c u\u1ed1ng gi\u00fap ng\u1ee7 ngon \u0111\u01b0\u1ee3c ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n y\u00eau th\u00edch\" class=\"wp-image-277250\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-uong-valling.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-uong-valling-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-uong-valling-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Valling l\u00e0 lo\u1ea1i th\u1ee9c u\u1ed1ng gi\u00fap ng\u1ee7 ngon \u0111\u01b0\u1ee3c ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n y\u00eau th\u00edch<\/figcaption><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"132-thit-nai-sung-tam\"><\/span>1.3.2. Th\u1ecbt nai s\u1eebng t\u1ea5m<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Ngo\u00e0i Valling th\u00ec th\u1ecbt nai s\u1eebng t\u1ea5m c\u0169ng l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m ng\u01b0\u1eddi Th\u1ee5y \u0110i\u1ec3n d\u00f9ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7. Theo k\u1ebft lu\u1eadn c\u1ee7a B\u1ed9 n\u00f4ng nghi\u1ec7p Hoa K\u1ef3, trong 100g th\u1ecbt nai s\u1eebng t\u1ea5m c\u00f3 ch\u1ee9a kho\u1ea3ng 30,2g protein c\u00f9ng 0,545g tryptophan. \u0110\u00f3 ch\u00ednh l\u00e0 nh\u1eefng lo\u1ea1i axit amin thi\u1ebft y\u1ebfu, kh\u00f4ng ch\u1ec9 t\u1ed1t cho s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n gi\u00fap ch\u00fang ta ng\u1ee7 ngon h\u01a1n.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-phong-xong-hoi-kho-chua-mat-ngu-cua-nguoi-phan-lan\"><\/span>1.4. Ph\u00f2ng x\u00f4ng h\u01a1i kh\u00f4 ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Ph\u1ea7n Lan<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Trong danh s\u00e1ch c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi, ch\u00fang ta c\u00f3 th\u1ec3 th\u1eed tr\u1ea3i nghi\u1ec7m ph\u01b0\u01a1ng ph\u00e1p c\u1ee7a ng\u01b0\u1eddi Ph\u1ea7n Lan. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi d\u00e2n n\u01a1i \u0111\u00e2y, m\u1ed9t trong nh\u1eefng c\u00e1c \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n \u0111\u00f3 ch\u00ednh l\u00e0 x\u00f4ng h\u01a1i v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n\n\n\n<p>C\u00e1ch th\u1ee9c n\u00e0y c\u00f3 c\u00f4ng d\u1ee5ng l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, gi\u00fap gi\u00e3n c\u01a1 v\u00e0 khi\u1ebfn m\u1ecdi ng\u01b0\u1eddi nhanh ch\u00f3ng bu\u1ed3n ng\u1ee7. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb m\u1ea5t n\u01b0\u1edbc trong qu\u00e1 tr\u00ecnh x\u00f4ng h\u01a1i d\u1eabn \u0111\u1ebfn kh\u00f3 ng\u1ee7, b\u1ea1n c\u1ea7n b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ti\u1ebfn h\u00e0nh x\u00f4ng h\u01a1i nh\u00e9.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-xong-hoi.jpg\" alt=\"X\u00f4ng h\u01a1i l\u00e0 li\u1ec7u ph\u00e1p gi\u00fap ng\u1ee7 ngon y\u00eau th\u00edch c\u1ee7a ng\u01b0\u1eddi Ph\u1ea7n Lan\" class=\"wp-image-277251\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-xong-hoi.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-xong-hoi-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-xong-hoi-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">X\u00f4ng h\u01a1i l\u00e0 li\u1ec7u ph\u00e1p gi\u00fap ng\u1ee7 ngon y\u00eau th\u00edch c\u1ee7a ng\u01b0\u1eddi Ph\u1ea7n Lan<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15-phuong-phap-chua-mat-ngu-cua-nguoi-nhat-ban-%e2%80%93-phuong-phap-kaizen\"><\/span>1.5. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt B\u1ea3n &#8211; Ph\u01b0\u01a1ng ph\u00e1p Kaizen<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi Nh\u1eadt n\u1ed5i ti\u1ebfng v\u1edbi tri\u1ebft l\u00fd Kaizen \u2013 c\u1ea3i ti\u1ebfn t\u1eebng b\u01b0\u1edbc nh\u1ecf nh\u01b0ng li\u00ean t\u1ee5c \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 l\u00e2u d\u00e0i. Khi \u00e1p d\u1ee5ng v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, Kaizen kh\u00f4ng t\u1eadp trung v\u00e0o nh\u1eefng thay \u0111\u1ed5i l\u1edbn ngay l\u1eadp t\u1ee9c, m\u00e0 khuy\u1ebfn kh\u00edch \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t h\u00e0ng ng\u00e0y m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb v\u00e0 b\u1ec1n v\u1eefng.<\/p>\n\n\n\n<p>C\u1ee5 th\u1ec3, ng\u01b0\u1eddi Nh\u1eadt th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u b\u1eb1ng nh\u1eefng vi\u1ec7c \u0111\u01a1n gi\u1ea3n nh\u01b0 \u0111i ng\u1ee7 s\u1edbm h\u01a1n 10\u201315 ph\u00fat m\u1ed7i ng\u00e0y, h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7, duy tr\u00ec kh\u00f4ng gian ng\u1ee7 g\u1ecdn g\u00e0ng v\u00e0 y\u00ean t\u0129nh. Ngo\u00e0i ra, h\u1ecd c\u0169ng ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c c\u00e2n b\u1eb1ng gi\u1eefa c\u00f4ng vi\u1ec7c v\u00e0 ngh\u1ec9 ng\u01a1i, k\u1ebft h\u1ee3p c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c \u0111\u1ecdc s\u00e1ch nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi ng\u1ee7.<\/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\/phuong-phap-ngu-everyman.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/phuong-phap-ngu-everyman.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>T\u1ea5t t\u1ea7n t\u1eadt v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p ng\u1ee7 Everyman c\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/phuong-phap-ngu-ngan-dymaxion.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/phuong-phap-ngu-ngan-dymaxion.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ph\u01b0\u01a1ng ph\u00e1p ng\u1ee7 ng\u1eafn Dymaxion l\u00e0 g\u00ec? C\u00f3 n\u00ean th\u1ef1c hi\u1ec7n kh\u00f4ng?<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16-phuong-phap-chua-mat-ngu-cua-vung-nam-va-trung-my\"><\/span>1.6. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a v\u00f9ng Nam v\u00e0 Trung M\u1ef9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>T\u1ea1i khu v\u1ef1c Trung v\u00e0 Nam M\u1ef9, \u0111\u00e2u l\u00e0 ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 th\u01b0\u1eddng \u0111\u01b0\u1ee3c m\u1ecdi ng\u01b0\u1eddi \u00e1p d\u1ee5ng? Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p ti\u00eau bi\u1ec3u, gi\u00fap h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 m\u00e0 ng\u01b0\u1eddi d\u00e2n khu v\u1ef1c n\u00e0y th\u01b0\u1eddng s\u1eed d\u1ee5ng.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"161-su-dung-vong\"><\/span>1.6.1. S\u1eed d\u1ee5ng v\u00f5ng<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>N\u1eb1m v\u00f5ng l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p gi\u00fap ng\u1ee7 ngon h\u01a1n m\u00e0 ng\u01b0\u1eddi v\u00f9ng Trung v\u00e0 Nam M\u1ef9 y\u00eau th\u00edch. V\u00e0 \u0111\u00e2y c\u0169ng l\u00e0 m\u1ed9t trong c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi d\u1ec5 \u00e1p d\u1ee5ng v\u00e0 th\u1ef1c hi\u1ec7n.<\/p>\n\n\n\n<p>Nguy\u00ean nh\u00e2n v\u00f5ng \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng l\u00e0 do s\u1ef1 tho\u1ea3i m\u00e1i m\u00e0 n\u00f3 mang l\u1ea1i. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, chuy\u1ec3n \u0111\u1ed9ng \u0111ung \u0111\u01b0a c\u1ee7a v\u00f5ng gi\u00fap th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 \u0111\u1ebfn nhanh v\u00e0 s\u00e2u h\u01a1n.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-cach-nam-vong.jpg\" alt=\"N\u1eb1m v\u00f5ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u00fap ch\u00fang ta ng\u1ee7 ngon h\u01a1n\" class=\"wp-image-277245\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-cach-nam-vong.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-cach-nam-vong-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-cach-nam-vong-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">N\u1eb1m v\u00f5ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u00fap ch\u00fang ta ng\u1ee7 ngon h\u01a1n<\/figcaption><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"162-bup-be-cua-guatemala\"><\/span>1.6.2. B\u00fap b\u00ea c\u1ee7a Guatemala<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u00fap ng\u1ee7 ngon ti\u1ebfp theo m\u00e0 ng\u01b0\u1eddi d\u00e2n khu v\u1ef1c Trung v\u00e0 Nam M\u1ef9 \u01b0a chu\u1ed9ng \u0111\u00f3 ch\u00ednh l\u00e0 s\u1eed d\u1ee5ng b\u00fap b\u00ea c\u1ee7a Guatemala. \u0110\u00e2y l\u00e0 lo\u1ea1i b\u00fap b\u00ea c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb ng\u01b0\u1eddi d\u00e2n b\u1ea3n \u0111\u1ecba v\u00f9ng cao Guatemala v\u00e0 ch\u00fang \u0111\u01b0\u1ee3c l\u00e0m ho\u00e0n to\u00e0n th\u1ee7 c\u00f4ng.<\/p>\n\n\n\n<p>Nh\u1eefng con b\u00fap b\u00ea \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb g\u1ed7, d\u00e2y v\u00e0 c\u00e1c lo\u1ea1i v\u1ea3i nhi\u1ec1u m\u00e0u s\u1eafc. Sau khi ho\u00e0n th\u00e0nh, ch\u00fang s\u1ebd \u0111\u01b0\u1ee3c m\u1eb7c qu\u1ea7n \u00e1o truy\u1ec1n th\u1ed1ng c\u1ee7a ng\u01b0\u1eddi Maya.&nbsp;<\/p>\n\n\n\n<p>B\u00fap b\u00ea c\u1ee7a Guatemala th\u01b0\u1eddng \u0111\u01b0\u1ee3c trao cho tr\u1ebb nh\u1ecf. Tr\u1ebb em sau khi nh\u1eadn b\u00fap b\u00ea s\u1ebd \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch n\u00f3i ra nh\u1eefng \u0111i\u1ec1u khi\u1ebfn m\u00ecnh s\u1ee3 h\u00e3i v\u1edbi b\u00fap b\u00ea sau \u0111\u00f3 \u0111\u1eb7t n\u00f3 d\u01b0\u1edbi g\u1ed1i. M\u1eb7c d\u00f9 ch\u01b0a c\u00f3 nghi\u00ean c\u1ee9u khoa h\u1ecdc n\u00e0o ch\u1ee9ng minh nh\u1eefng con b\u00fap b\u00ea n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m b\u1edbt lo l\u1eafng. Nh\u01b0ng c\u00f3 th\u1ec3 h\u00e0nh \u0111\u1ed9ng n\u00f3i ra nh\u1eefng lo l\u1eafng v\u1edbi b\u00fap b\u00ea \u0111\u00e3 gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 t\u1eeb \u0111\u00f3 khi\u1ebfn m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 ng\u1ee7 ngon h\u01a1n.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-bup-be-guatemala.jpg\" alt=\"Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi - B\u00fap b\u00ea c\u1ee7a Guatemala\" class=\"wp-image-277244\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-bup-be-guatemala.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-bup-be-guatemala-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-bang-bup-be-guatemala-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi &#8211; B\u00fap b\u00ea c\u1ee7a Guatemala<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17-phuong-phap-chua-mat-ngu-cua-nguoi-han-quoc\"><\/span>1.7. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi H\u00e0n Qu\u1ed1c&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>T\u1ea1i H\u00e0n Qu\u1ed1c, vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 ng\u00e0y c\u00e0ng g\u1eafn li\u1ec1n v\u1edbi c\u00f4ng ngh\u1ec7 y t\u1ebf s\u1ed1 (Digital Therapeutics). Ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng di \u0111\u1ed9ng \u0111\u01b0\u1ee3c ch\u1ee9ng nh\u1eadn y t\u1ebf nh\u01b0 Somzz \u0111\u1ec3 theo d\u00f5i v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.&nbsp;<\/p>\n\n\n\n<p>Nh\u1eefng \u1ee9ng d\u1ee5ng n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn gi\u1edd \u0111i ng\u1ee7 h\u1ee3p l\u00fd, \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t ch\u01b0a khoa h\u1ecdc v\u00e0 cung c\u1ea5p d\u1eef li\u1ec7u chi ti\u1ebft v\u1ec1 gi\u1ea5c ng\u1ee7. Nh\u1edd \u0111\u00f3, ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng ki\u1ec3m so\u00e1t v\u00e0 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 m\u1ed9t c\u00e1ch khoa h\u1ecdc v\u00e0 ti\u1ec7n l\u1ee3i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18-phuong-phap-chua-mat-ngu-cua-nguoi-chau-au-my\"><\/span>1.8. Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Ch\u00e2u \u00c2u &amp; M\u1ef9&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u1ede c\u00e1c n\u01b0\u1edbc Ch\u00e2u \u00c2u v\u00e0 M\u1ef9, vi\u1ec7c ch\u1eefa m\u1ea5t ng\u1ee7 th\u01b0\u1eddng k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean v\u00e0 li\u1ec7u ph\u00e1p khoa h\u1ecdc.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tr\u00e0 th\u1ea3o m\u1ed9c:<\/strong> S\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i th\u1ea3o m\u1ed9c nh\u01b0 hoa o\u1ea3i h\u01b0\u01a1ng, hoa c\u00fac hay b\u1ea1c h\u00e0 gi\u00fap l\u00e0m d\u1ecbu th\u1ea7n kinh, th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n.<\/li>\n\n\n\n<li><strong>V\u1ec7 sinh gi\u1ea5c ng\u1ee7:<\/strong> Ng\u01b0\u1eddi ph\u01b0\u01a1ng T\u00e2y ch\u00fa tr\u1ecdng th\u00f3i quen tr\u01b0\u1edbc khi \u0111i ng\u1ee7, bao g\u1ed3m t\u1eafm n\u01b0\u1edbc \u1ea5m, h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed 1\u20132 ti\u1ebfng tr\u01b0\u1edbc khi ng\u1ee7, \u0111\u1ed3ng th\u1eddi gi\u1eef ph\u00f2ng t\u1ed1i, m\u00e1t m\u1ebb v\u00e0 y\u00ean t\u0129nh.<\/li>\n\n\n\n<li><strong>Tr\u1ecb li\u1ec7u nh\u1eadn th\u1ee9c h\u00e0nh vi (CBT-I):<\/strong> \u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 <strong>ti\u00eau chu\u1ea9n v\u00e0ng<\/strong> trong \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 m\u1ea1n t\u00ednh, gi\u00fap thay \u0111\u1ed5i c\u00e1c suy ngh\u0129 v\u00e0 h\u00e0nh vi ti\u00eau c\u1ef1c li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e2u d\u00e0i.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/uong-tra-thao-moc-chua-mat-ngu.jpg\" alt=\"S\u1eed d\u1ee5ng tr\u00e0 th\u1ea3o m\u1ed9c ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Ch\u00e2u \u00c2u - M\u1ef9\" class=\"wp-image-277252\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/uong-tra-thao-moc-chua-mat-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/uong-tra-thao-moc-chua-mat-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/uong-tra-thao-moc-chua-mat-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">S\u1eed d\u1ee5ng tr\u00e0 th\u1ea3o m\u1ed9c ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi Ch\u00e2u \u00c2u &#8211; M\u1ef9<\/figcaption><\/figure><\/div>\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Xem th\u00eam: <a href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-suy-nghi-khi-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/cach-de-khong-suy-nghi-khi-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\">12 c\u00e1ch \u0111\u1ec3 kh\u00f4ng suy ngh\u0129 khi ng\u1ee7, gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19-mot-so-phong-tuc-da-van-hoa-khac\"><\/span>1.9. M\u1ed9t s\u1ed1 phong t\u1ee5c \u0111a v\u0103n h\u00f3a kh\u00e1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ngo\u00e0i c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi c\u1ee5 th\u1ec3, ch\u00fang ta c\u0169ng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 phong t\u1ee5c \u0111a v\u0103n h\u00f3a sau \u0111\u00e2y. \u0110\u00e2y l\u00e0 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n, d\u1ec5 \u00e1p d\u1ee5ng v\u00e0 th\u00edch h\u1ee3p cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"191-ngu-cung-nhung-nguoi-than\"><\/span>1.9.1. Ng\u1ee7 c\u00f9ng nh\u1eefng ng\u01b0\u1eddi th\u00e2n&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>N\u1ebfu th\u01b0\u1eddng xuy\u00ean kh\u00f3 ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p ng\u1ee7 c\u00f9ng c\u00e1c th\u00e0nh vi\u00ean kh\u00e1c trong gia \u0111\u00ecnh. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 b\u1ea1n \u0111\u1eddi, con c\u00e1i ho\u1eb7c anh ch\u1ecb em c\u1ee7a b\u1ea1n. C\u0169ng c\u00f3 th\u1ec3 l\u00e0 b\u1ed1 m\u1eb9. N\u1ebfu b\u1ea1n c\u00f3 m\u1ed9t b\u00e9 th\u00fa c\u01b0ng, vi\u1ec7c ng\u1ee7 c\u00f9ng ch\u00fang c\u0169ng mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i, an to\u00e0n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.&nbsp;<\/p>\n\n\n\n<p>Theo nghi\u00ean c\u1ee9u th\u1ef1c hi\u1ec7n v\u00e0o n\u0103m 2021, vi\u1ec7c ng\u1ee7 c\u00f9ng cha m\u1eb9, con c\u00e1i, b\u1ea1n \u0111\u1eddi, anh ch\u1ecb em,\u2026 s\u1ebd khi\u1ebfn gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n. Do \u0111\u00f3, n\u1ebfu m\u1ea5t ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm \u0111\u1ebfn s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a c\u00e1c th\u00e0nh vi\u00ean kh\u00e1c trong gia \u0111\u00ecnh nh\u00e9.&nbsp;&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"192-uong-tra-hoa-cuc\"><\/span>1.9.2. U\u1ed1ng tr\u00e0 hoa c\u00fac<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Tr\u00e0 hoa c\u00fac t\u1eeb l\u00e2u \u0111\u00e3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng tr\u00ean kh\u1eafp th\u1ebf gi\u1edbi. \u0110\u00e2y l\u00e0 lo\u1ea1i tr\u00e0 n\u1ed5i ti\u1ebfng v\u1edbi kh\u1ea3 n\u0103ng l\u00e0m d\u1ecbu c\u01a1 th\u1ec3, gi\u00fap th\u01b0 gi\u00e3n th\u1ea7n kinh v\u00e0 g\u00e2y bu\u1ed3n ng\u1ee7. Do \u0111\u00f3, ngo\u00e0i l\u00e0m th\u1ee9c u\u1ed1ng, tr\u00e0 hoa c\u00fac c\u00f2n l\u00e0 m\u1ed9t li\u1ec7u ph\u00e1p h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3. \u0110\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean u\u1ed1ng tr\u00e0 hoa c\u00fac tr\u01b0\u1edbc khi \u0111i ng\u1ee7 kho\u1ea3ng 45 ph\u00fat.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"193-thien-va-hit-tho-sau-truoc-khi-ngu\"><\/span>1.9.3. Thi\u1ec1n v\u00e0 h\u00edt th\u1edf s\u00e2u tr\u01b0\u1edbc khi ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Nhi\u1ec1u n\u1ec1n v\u0103n h\u00f3a tr\u00ean th\u1ebf gi\u1edbi coi thi\u1ec1n v\u00e0 h\u00edt th\u1edf s\u00e2u l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7. Vi\u1ec7c t\u1eadp trung v\u00e0o nh\u1ecbp th\u1edf gi\u00fap l\u00e0m d\u1ecbu t\u00e2m tr\u00ed, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i t\u1ef1 nhi\u00ean, t\u1eeb \u0111\u00f3 d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngoi-thien.jpg\" alt=\"Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng c\u00e1ch ng\u1ed3i thi\u1ec1n\" class=\"wp-image-277248\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngoi-thien.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngoi-thien-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/phuong-phap-chua-mat-ngu-ngoi-thien-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng c\u00e1ch ng\u1ed3i thi\u1ec1n<\/figcaption><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"194-nghe-nhac-nhe-hoac-am-thanh-thien-nhien\"><\/span>1.9.4. Nghe nh\u1ea1c nh\u1eb9 ho\u1eb7c \u00e2m thanh thi\u00ean nhi\u00ean<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u00c2m nh\u1ea1c nh\u1eb9 nh\u00e0ng ho\u1eb7c c\u00e1c \u00e2m thanh thi\u00ean nhi\u00ean nh\u01b0 ti\u1ebfng m\u01b0a, s\u00f3ng bi\u1ec3n, ti\u1ebfng su\u1ed1i ch\u1ea3y\u2026 th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i. Nh\u1eefng \u00e2m thanh n\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, \u1ed5n \u0111\u1ecbnh nh\u1ecbp tim v\u00e0 h\u1ed7 tr\u1ee3 n\u00e3o b\u1ed9 th\u01b0 gi\u00e3n, g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"195-xay-dung-phong-ngu-ly-tuong\"><\/span>1.9.5. X\u00e2y d\u1ef1ng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Kh\u00f4ng gian ng\u1ee7 c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7. Nhi\u1ec1u qu\u1ed1c gia ch\u00fa tr\u1ecdng thi\u1ebft k\u1ebf ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh, \u00e1nh s\u00e1ng d\u1ecbu, nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb v\u00e0 h\u1ea1n ch\u1ebf ti\u1ebfng \u1ed3n. M\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng th\u01b0 gi\u00e3n v\u00e0 duy tr\u00ec gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n.<\/p>\n\n\n\n<div id=\"vuanem-3391634024\" 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-lua-chon-nem-va-chan-ga-phu-hop-giup-cai-thien-giac-ngu\"><\/span>2. L\u1ef1a ch\u1ecdn n\u1ec7m v\u00e0 ch\u0103n ga ph\u00f9 h\u1ee3p gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u1ec7c l\u1ef1a ch\u1ecdn n\u1ec7m v\u00e0 ch\u0103n ga ph\u00f9 h\u1ee3p \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.&nbsp;<\/p>\n\n\n\n<p>Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u \u0111\u00f3, <a href=\"https:\/\/vuanem.com\/\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/\">Vua N\u1ec7m<\/a> \u2013 H\u1ec7 th\u1ed1ng b\u00e1n l\u1ebb n\u1ec7m, ch\u0103n ga g\u1ed1i ch\u00ednh h\u00e3ng h\u00e0ng \u0111\u1ea7u Vi\u1ec7t Nam, v\u1edbi s\u1ee9 m\u1ec7nh gi\u00fap ng\u01b0\u1eddi Vi\u1ec7t ng\u1ee7 ngon h\u01a1n m\u1ed7i \u0111\u00eam \u2013 mang t\u1edbi cho ng\u01b0\u1eddi d\u00f9ng c\u00e1c s\u1ea3n ph\u1ea9m n\u1ec7m \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb c\u00e1c ch\u1ea5t li\u1ec7u cao c\u1ea5p nh\u01b0 cao su thi\u00ean nhi\u00ean, foam hay l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp, gi\u00fap n\u00e2ng \u0111\u1ee1 c\u01a1 th\u1ec3 \u0111\u00fang t\u01b0 th\u1ebf, ph\u00e2n t\u00e1n \u00e1p l\u1ef1c v\u00e0 mang l\u1ea1i \u0111\u1ed9 \u00eam \u00e1i t\u1ed1i \u01b0u. C\u00e1c ch\u1ea5t li\u1ec7u n\u00e0y kh\u00f4ng ch\u1ec9 \u0111\u1ea3m b\u1ea3o \u0111\u1ed9 b\u1ec1n m\u00e0 c\u00f2n gi\u00fap \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t, mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu v\u00e0 kh\u00f4 r\u00e1o su\u1ed1t \u0111\u00eam.\u00a0<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/lua-chon-chan-ga-goi-nem-chat-luong-de-co-giac-ngu-ngon.jpg\" alt=\"L\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon\" class=\"wp-image-277243\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/lua-chon-chan-ga-goi-nem-chat-luong-de-co-giac-ngu-ngon.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/lua-chon-chan-ga-goi-nem-chat-luong-de-co-giac-ngu-ngon-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/lua-chon-chan-ga-goi-nem-chat-luong-de-co-giac-ngu-ngon-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">L\u1ef1a ch\u1ecdn ch\u0103n ga g\u1ed1i n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon<\/figcaption><\/figure><\/div>\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1c s\u1ea3n ph\u1ea9m ch\u0103n ga g\u1ed1i \u0111i k\u00e8m c\u0169ng \u0111\u01b0\u1ee3c Vua N\u1ec7m ch\u1ecdn l\u1ecdc k\u1ef9 l\u01b0\u1ee1ng v\u1edbi ch\u1ea5t li\u1ec7u tho\u00e1ng kh\u00ed, th\u1ea5m h\u00fat t\u1ed1t, gi\u00fap t\u1ed1i \u01b0u gi\u1ea5c ng\u1ee7 v\u00e0 mang \u0111\u1ebfn tr\u1ea3i nghi\u1ec7m ngh\u1ec9 ng\u01a1i tr\u1ecdn v\u1eb9n cho c\u1ea3 gia \u0111\u00ecnh.<\/p>\n\n\n\n<p>Vi\u1ec7c t\u00ecm ki\u1ebfm c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi mang l\u1ea1i cho ch\u00fang ta r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng qu\u00fd. M\u1eb7c d\u00f9 m\u1ed7i qu\u1ed1c gia s\u1ebd c\u00f3 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p kh\u00e1c nhau nh\u01b0ng chung quy ch\u00fang \u0111\u1ec1u c\u00f3 hi\u1ec7u qu\u1ea3 tr\u1ecb m\u1ea5t ng\u1ee7 r\u1ea5t t\u1ed1t. Hy v\u1ecdng r\u1eb1ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p m\u00e0 ch\u00fang t\u00f4i gi\u1edbi thi\u1ec7u trong b\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n nhanh ch\u00f3ng ng\u1ee7 ngon m\u1ed7i ng\u00e0y.&nbsp;<\/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;145149&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;T\u00ecm hi\u1ec3u c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 c\u1ee7a c\u00e1c n\u01b0\u1edbc tr\u00ean th\u1ebf gi\u1edbi&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>M\u1ea5t ng\u1ee7 \u0111ang tr\u1edf th\u00e0nh v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn tr\u00ean to\u00e0n c\u1ea7u, \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. Kh\u00f4ng ch\u1ec9 ri\u00eang Vi\u1ec7t Nam, nhi\u1ec1u&#8230;<\/p>\n","protected":false},"author":14,"featured_media":277246,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[748],"ppma_author":[2088],"class_list":["post-145149","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-cach-chua-mat-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\/145149","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=145149"}],"version-history":[{"count":9,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/145149\/revisions"}],"predecessor-version":[{"id":277267,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/145149\/revisions\/277267"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/277246"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=145149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=145149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=145149"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=145149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}