{"id":147933,"date":"2023-10-25T09:26:28","date_gmt":"2023-10-25T02:26:28","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=147933"},"modified":"2026-03-30T09:50:30","modified_gmt":"2026-03-30T02:50:30","slug":"giac-ngu-rac-junk-sleep","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/giac-ngu-rac-junk-sleep.html","title":{"rendered":"Gi\u1ea5c ng\u1ee7 r\u00e1c (Junk sleep) l\u00e0 g\u00ec &#8211; Nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n"},"content":{"rendered":"<div id=\"vuanem-159058545\" class=\"vuanem-before-content_4 vuanem-entity-placement\" style=\"margin-bottom: 30px;min-height: 100px;\"><a href=\"https:\/\/vuanem.com\/flash-sale?itm_source=seo&#038;itm_medium=bannertop-blog&#038;itm_campaign=ctkm\" target=\"_blank\" aria-label=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png\" alt=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-300x159.png 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-768x407.png 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">N\u1ebfu sau 1 \u0111\u00eam ng\u1ee7, b\u1ea1n th\u1ee9c d\u1eady trong t\u00ecnh tr\u1ea1ng u\u1ec3 o\u1ea3i, l\u1ea3o \u0111\u1ea3o th\u00ec c\u00f3 th\u1ec3 b\u1ea1n v\u1eeba tr\u1ea3i qua <strong>gi\u1ea5c ng\u1ee7 r\u00e1c<\/strong> (Junk sleep), d\u1ecbch t\u1ea1m l\u00e0 gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng k\u00e9m, kh\u00f4ng ngon, kh\u00f4ng s\u00e2u. V\u1eady l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng sau 1 \u0111\u00eam ng\u1ee7? C\u00f9ng tham kh\u1ea3o ngay b\u00e0i vi\u1ebft n\u00e0y nh\u00e9!<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 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\/giac-ngu-rac-junk-sleep.html\/#1-dinh-nghia-ve-giac-ngu-rac-junk-sleep-tu-chuyen-gia-hang-dau-ve-giac-ngu\" >1. \u0110\u1ecbnh ngh\u0129a v\u1ec1 Gi\u1ea5c ng\u1ee7 r\u00e1c (Junk Sleep) t\u1eeb chuy\u00ean gia h\u00e0ng \u0111\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/giac-ngu-rac-junk-sleep.html\/#2-dau-hieu-nhan-biet-giac-ngu-rac-junk-sleep\" >2. D\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft gi\u1ea5c ng\u1ee7 r\u00e1c (Junk Sleep)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/giac-ngu-rac-junk-sleep.html\/#3-tac-dong-tieu-cuc-cua-giac-ngu-rac\" >3. T\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c c\u1ee7a gi\u1ea5c ng\u1ee7 r\u00e1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/giac-ngu-rac-junk-sleep.html\/#4-nguyen-nhan-khien-ban-ngu-khong-ngon-khong-sau\" >4. Nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n ng\u1ee7 kh\u00f4ng ngon, kh\u00f4ng s\u00e2u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/vuanem.com\/blog\/giac-ngu-rac-junk-sleep.html\/#5-cac-bien-phap-giup-cai-thien-giac-ngu\" >5. C\u00e1c bi\u1ec7n ph\u00e1p 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-dinh-nghia-ve-giac-ngu-rac-junk-sleep-tu-chuyen-gia-hang-dau-ve-giac-ngu\"><\/span><b>1. \u0110\u1ecbnh ngh\u0129a v\u1ec1 Gi\u1ea5c ng\u1ee7 r\u00e1c (Junk Sleep) t\u1eeb chuy\u00ean gia h\u00e0ng \u0111\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo Ti\u1ebfn s\u0129 Chris Winter, nh\u00e0 th\u1ea7n kinh h\u1ecdc, chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7, \u0111\u1ed3ng th\u1eddi l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a 2 cu\u1ed1n s\u00e1ch n\u1ed5i ti\u1ebfng v\u1ec1 gi\u1ea5c l\u00e0 \u201cThe Sleep Solution\u201d v\u00e0 \u201c The Rested Child\u201d, gi\u1ea5c ng\u1ee7 Junk Sleep l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u h\u00f3a \u0111\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 ch\u1ea5t t\u1ed1i \u0111a. <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u1ee9c l\u00e0 &#8220;Carl th\u00edch ng\u1ee7 v\u1edbi m\u1ed9t tay c\u1ea7m \u0111i\u1ec7n tho\u1ea1i v\u00e0 m\u1ed9t tay c\u1ea7m ly r\u01b0\u1ee3u. Anh \u1ea5y l\u1eadp lu\u1eadn r\u1eb1ng ng\u1ee7 l\u00e0 ng\u1ee7, nh\u01b0ng t\u00f4i ngh\u0129 c\u1ee7a gi\u1ea5c ng\u1ee7 c\u1ee7a anh \u1ea5y 100% l\u00e0 gi\u1ea5c ng\u1ee7 Junk Sleep.&#8221;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 th\u1ec3 coi Junk Sleep gi\u1ed1ng nh\u01b0 \u0111\u1ed3 \u0103n v\u1eb7t: M\u1eb7c d\u00f9 th\u1ec9nh tho\u1ea3ng \u0103n m\u1ed9t chi\u1ebfc b\u00e1nh n\u01b0\u1edbng nh\u1ecf ho\u1eb7c b\u00e1nh r\u00e1n c\u00f3 th\u1ec3 c\u0169ng \u0111\u01b0\u1ee3c nh\u01b0ng ch\u1ec9 \u0103n m\u1ed7i khoai t\u00e2y chi\u00ean v\u00e0o t\u1ea5t c\u1ea3 b\u1eefa t\u1ed1i th\u00ec s\u1ebd khi\u1ebfn b\u1ea1n m\u1ea5t \u0111i l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng quan tr\u1ecdng c\u1ea7n thi\u1ebft \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng, ph\u00e1t tri\u1ec3n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ngo\u00e0i ra, Gi\u1ea5c ng\u1ee7 r\u00e1c &#8211; Junk Sleep c\u0169ng l\u00e0 c\u1ee5m t\u1eeb d\u00f9ng \u0111\u1ec3 ch\u1ec9 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 d\u00e0i ho\u1eb7c kh\u00f4ng \u0111\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 b\u1ed9 n\u00e3o v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-1.jpg\" alt=\"Junk Sleep l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u h\u00f3a \u0111\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 ch\u1ea5t t\u1ed1i \u0111a\" class=\"wp-image-277387\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Junk Sleep l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u h\u00f3a \u0111\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 ch\u1ea5t t\u1ed1i \u0111a<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Gi\u1ed1ng nh\u01b0 b\u1ea5t k\u1ef3 ng\u01b0\u1eddi \u0103n ki\u00eang n\u00f3ng v\u1ed9i nh\u1ea5t th\u1eddi n\u00e0o \u0111\u00f3 ch\u1ec9 t\u1eadp trung v\u00e0o gi\u1ea3i ph\u00e1p \u0103n m\u1ed9t b\u1eefa \u0103n duy nh\u1ea5t \u0111\u1ec3 c\u00f3 c\u00e2n n\u1eb7ng m\u01a1 \u01b0\u1edbc, nhi\u1ec1u ng\u01b0\u1eddi ng\u00e0y nay v\u1eabn ngh\u0129 r\u1eb1ng v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a h\u1ecd c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft \u0111\u01a1n gi\u1ea3n b\u1eb1ng c\u00e1ch ng\u1ee7 l\u00e2u h\u01a1n thay v\u00ec ng\u1ee7 ngon h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u00d4ng n\u00f3i: \u201cTh\u1eadt tuy\u1ec7t v\u1eddi khi ch\u00fang t\u00f4i \u0111\u00e3 c\u00f3 th\u1ec3 m\u1edf mang t\u1ea7m m\u1eaft cho m\u1ecdi ng\u01b0\u1eddi v\u1ec1 \u00fd t\u01b0\u1edfng r\u1eb1ng h\u1ecd c\u1ea7n ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. B\u00e2y gi\u1edd, ch\u00fang ta c\u1ea7n ph\u1ea3i ti\u1ebfn xa h\u01a1n n\u1eefa \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 \u0111\u1ee7 m\u00e0 c\u00f2n ph\u1ea3i l\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cao nh\u1ea5t&#8230; ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 Junk Sleep\u201d.<\/span><\/p>\n\n\n\n<div id=\"vuanem-2741311866\" class=\"vuanem-content vuanem-entity-placement\"><div class=\"boxpromote\">\r\n<br>\r\n<div class=\"main-description-product\"><div class=\"head-block\"><h3 class=\"title-block\">TOP N\u1ec6M B\u00c1N CH\u1ea0Y 2026<\/h3><\/div><div class=\"content-block main-description\"><div class=\"additional-attributes-product\"><div class=\"product-listing grid add-background-white\"><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1103\/0\/cdnEHrvHBVGTCtTMRe5lqcnXC3krNxG3W9sleAIX_2026-05-12-162047.png\" alt=\"N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">8.890.000\u0111<\/div><div class=\"price\">7.112.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1611\/0\/3LP7xYCvT9rxcYLnDLfeUMX1Zi3z2YdNtqKEunev_2026-05-12-162051.jpg\" alt=\"N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">15.290.000\u0111<\/div><div class=\"price\">7.645.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-plus.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1644\/0\/k1C6nTI3FCGMI3iV2zDkazW1G8KhkyQl_2026-05-12-162054.png\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-05-12-162106.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-dau-hieu-nhan-biet-giac-ngu-rac-junk-sleep\"><\/span><b>2. D\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft gi\u1ea5c ng\u1ee7 r\u00e1c (Junk Sleep)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn bi\u1ebft t\u00ecnh tr\u1ea1ng gi\u1ea5c ng\u1ee7 r\u00e1c th\u00f4ng qua nh\u1eefng bi\u1ec3u hi\u1ec7n ph\u1ed5 bi\u1ebfn d\u01b0\u1edbi \u0111\u00e2y:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Th\u1ee9c d\u1eady v\u1eabn m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i:<\/b><span style=\"font-weight: 400;\"> D\u00f9 \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 7\u20138 ti\u1ebfng nh\u01b0ng c\u01a1 th\u1ec3 v\u1eabn thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, kh\u00f4ng c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i khi b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi.<\/span><\/li>\n\n\n\n<li><b>Kh\u00f3 t\u1eadp trung, d\u1ec5 m\u1ea5t t\u1eadp trung:<\/b><span style=\"font-weight: 400;\"> N\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng k\u00e9m hi\u1ec7u qu\u1ea3, hay qu\u00ean, ph\u1ea3n x\u1ea1 ch\u1eadm v\u00e0 gi\u1ea3m n\u0103ng su\u1ea5t trong c\u00f4ng vi\u1ec7c ho\u1eb7c h\u1ecdc t\u1eadp.<\/span><\/li>\n\n\n\n<li><b>Bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y:<\/b><span style=\"font-weight: 400;\"> Th\u01b0\u1eddng xuy\u00ean ng\u00e1p, ng\u1ee7 g\u1eadt ho\u1eb7c c\u1ea7n d\u00f9ng c\u00e0 ph\u00ea, ch\u1ea5t k\u00edch th\u00edch \u0111\u1ec3 duy tr\u00ec s\u1ef1 t\u1ec9nh t\u00e1o.<\/span><\/li>\n\n\n\n<li><b>T\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng, d\u1ec5 c\u00e1u g\u1eaft:<\/b><span style=\"font-weight: 400;\"> D\u1ec5 b\u1ecb stress, b\u1ef1c b\u1ed9i ho\u1eb7c c\u1ea3m th\u1ea5y ti\u00eau c\u1ef1c m\u00e0 kh\u00f4ng r\u00f5 nguy\u00ean nh\u00e2n c\u1ee5 th\u1ec3.<\/span><\/li>\n\n\n\n<li><b>Ng\u1ee7 kh\u00f4ng s\u00e2u, hay t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam:<\/b><span style=\"font-weight: 400;\"> Gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n nhi\u1ec1u l\u1ea7n khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i tr\u1ecdn v\u1eb9n.<\/span><\/li>\n\n\n\n<li><b>\u0110au \u0111\u1ea7u, \u0111au nh\u1ee9c c\u01a1 th\u1ec3 khi th\u1ee9c d\u1eady:<\/b><span style=\"font-weight: 400;\"> C\u01a1 th\u1ec3 kh\u00f4ng \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch, d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, n\u1eb7ng n\u1ec1 sau khi ng\u1ee7.<\/span><\/li>\n\n\n\n<li><b>Ph\u1ee5 thu\u1ed9c v\u00e0o b\u00e1o th\u1ee9c ho\u1eb7c kh\u00f3 th\u1ee9c d\u1eady:<\/b><span style=\"font-weight: 400;\"> D\u00f9 ng\u1ee7 \u0111\u1ee7 gi\u1edd nh\u01b0ng v\u1eabn r\u1ea5t kh\u00f3 r\u1eddi kh\u1ecfi gi\u01b0\u1eddng, th\u01b0\u1eddng xuy\u00ean tr\u00ec ho\u00e3n vi\u1ec7c th\u1ee9c d\u1eady.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-tac-dong-tieu-cuc-cua-giac-ngu-rac\"><\/span><b>3. T\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c c\u1ee7a gi\u1ea5c ng\u1ee7 r\u00e1c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">G\u1ea7n nh\u01b0 t\u1ea5t c\u1ea3 c\u00e1c kh\u00eda c\u1ea1nh cu\u1ed9c s\u1ed1ng c\u1ee7a 1 ng\u01b0\u1eddi \u0111\u1ec1u b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi 1 gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo 1 b\u00e1o c\u00e1o n\u0103m 2016 , t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 \u1edf nh\u1eefng ng\u01b0\u1eddi M\u1ef9 tr\u01b0\u1edfng th\u00e0nh khi\u1ebfn n\u1ec1n kinh t\u1ebf n\u01b0\u1edbc n\u00e0y thi\u1ec7t h\u1ea1i t\u1edbi 411 t\u1ef7 USD m\u1ed7i n\u0103m.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-147950 size-large\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-2.jpg\" alt=\"G\u1ea7n nh\u01b0 t\u1ea5t c\u1ea3 c\u00e1c kh\u00eda c\u1ea1nh cu\u1ed9c s\u1ed1ng c\u1ee7a 1 ng\u01b0\u1eddi \u0111\u1ec1u b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi 1 gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng\" class=\"wp-image-277388\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">G\u1ea7n nh\u01b0 t\u1ea5t c\u1ea3 c\u00e1c kh\u00eda c\u1ea1nh cu\u1ed9c s\u1ed1ng c\u1ee7a 1 ng\u01b0\u1eddi \u0111\u1ec1u b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi 1 gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">V\u00e0 n\u00f3 kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u00fang ta trong c\u00f4ng vi\u1ec7c. N\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a ch\u00fang ta theo nh\u1eefng c\u00e1ch kh\u00e1c nhau. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ra quy\u1ebft \u0111\u1ecbnh, ph\u00e1n \u0111o\u00e1n c\u1ee7a ch\u00fang ta t\u01b0\u01a1ng t\u1ef1 nh\u01b0 t\u00e1c d\u1ee5ng c\u1ee7a r\u01b0\u1ee3u.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo nghi\u00ean c\u1ee9u n\u0103m 2016 c\u1ee7a Qu\u1ef9 An to\u00e0n Giao th\u00f4ng AAA, vi\u1ec7c thi\u1ebfu ng\u1ee7 t\u1eeb 2 \u0111\u1ebfn 3 ti\u1ebfng m\u1ed7i \u0111\u00eam s\u1ebd l\u00e0m t\u0103ng g\u1ea5p 4 l\u1ea7n nguy c\u01a1 tai n\u1ea1n \u00f4 t\u00f4. Th\u1eadt \u0111\u00e1ng s\u1ee3 khi bi\u1ebft r\u1eb1ng ng\u01b0\u1eddi \u0111ang c\u1ea7m tay l\u00e1i ch\u1edf b\u1ea1n c\u00f3 th\u1ec3 \u0111ang m\u1eafc ch\u1ee9ng Junk Sleep.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo Winter, m\u1ed1i nguy hi\u1ec3m l\u1edbn nh\u1ea5t c\u1ee7a Junk Sleep l\u00e0 ng\u01b0\u1eddi ta ho\u00e0n to\u00e0n ph\u1edbt l\u1edd ho\u1eb7c kh\u00f4ng bi\u1ebft r\u1eb1ng n\u00f3 t\u1ed3n t\u1ea1i \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c ph\u01b0\u01a1ng h\u01b0\u1edbng kh\u1eafc ph\u1ee5c.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-nguyen-nhan-khien-ban-ngu-khong-ngon-khong-sau\"><\/span><b>4. Nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n ng\u1ee7 kh\u00f4ng ngon, kh\u00f4ng s\u00e2u<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00f3 r\u1ea5t nhi\u1ec1u nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n tr\u1eb1n tr\u1ecdc, t\u1ec9nh gi\u1ea5c<\/span><span style=\"font-weight: 400;\"> l\u00fac 3 gi\u1edd s\u00e1ng m\u00e0 kh\u00f4ng c\u00f3 l\u00fd do<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">\u0111\u1ed5 m\u1ed3 h\u00f4i ban \u0111\u00eam<\/span><span style=\"font-weight: 400;\"> v\u00e0 nh\u1eefng t\u00ecnh tr\u1ea1ng gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 th\u00f4ng th\u01b0\u1eddng kh\u00e1c. C\u00e1c nghi\u00ean c\u1ee9u nh\u1eadn th\u1ea5y r\u1eb1ng \u0111\u00f3 l\u00e0 s\u1ef1 t\u1ed5ng h\u1ee3p c\u1ea3 nhi\u1ec1u y\u1ebfu t\u1ed1 b\u00ean trong l\u1eabn b\u00ean ngo\u00e0i <\/span><span style=\"font-weight: 400;\">khi\u1ebfn <\/span><span style=\"font-weight: 400;\">ch\u00fang ta ng\u1ee7 kh\u00f4ng ngon, kh\u00f4ng s\u00e2u gi\u1ea5c<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t s\u1ed1 t\u00e1c nh\u00e2n gi\u1ea5c ng\u1ee7 r\u00e1c &#8211; junk sleep ph\u1ed5 bi\u1ebfn nh\u1ea5t bao g\u1ed3m:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">\u0110i ng\u1ee7 trong m\u00f4i tr\u01b0\u1eddng kh\u00f4ng l\u00fd t\u01b0\u1edfng v\u1ec1 nhi\u1ec7t \u0111\u1ed9 (qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh)\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">N\u00f3ng b\u1eebng v\u00e0 <a href=\"https:\/\/vuanem.com\/blog\/boc-hoa-vao-ban-dem.html\" target=\"_blank\" rel=\"noopener\">\u0111\u1ed5 m\u1ed3 h\u00f4i \u0111\u00eam<\/a><\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ti\u1ebfng ng\u00e1y (b\u1ea1n ho\u1eb7c ng\u01b0\u1eddi n\u1eb1m c\u1ea1nh)\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">C\u00e1c ch\u1ee9ng \u0111au to\u00e0n th\u00e2n (\u0111\u1eb7c bi\u1ec7t l\u00e0 <\/span><span style=\"font-weight: 400;\">\u0111au th\u1eaft l\u01b0ng<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">\u0111au h\u00f4ng<\/span><span style=\"font-weight: 400;\"> v\u00e0 \u0111au c\u1ed5)\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/vuanem.com\/danh-muc\/nem\" target=\"_blank\" rel=\"noopener\">N\u1ec7m<\/a> kh\u00f4ng tho\u1ea3i m\u00e1i\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">G\u1eb7p r\u1eafc r\u1ed1i trong m\u1ed1i quan h\u1ec7 v\u1edbi b\u1ea1n \u0111\u1eddi\/ng\u01b0\u1eddi y\u00eau\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ti\u1ebfng \u1ed3n\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">\u00c1nh s\u00e1ng (bao g\u1ed3m c\u1ea3 <\/span><span style=\"font-weight: 400;\">\u00e1nh s\u00e1ng xanh<\/span><span style=\"font-weight: 400;\">\u00a0t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed)\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">L\u00f4ng t\u1eeb th\u00fa nu\u00f4i\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ch\u0103m s\u00f3c tr\u1ebb nh\u1ecf<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">M\u1eafc ch\u1ee9ng ng\u01b0ng th\u1edf l\u00fac ng\u1ee7<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">M\u1eafc ch\u1ee9ng tr\u00e0o ng\u01b0\u1ee3c axit\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">C\u00e1c lo\u1ea1i d\u1ecb \u1ee9ng\u00a0<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-147949 size-large\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-3.jpg\" alt=\"C\u00f3 r\u1ea5t nhi\u1ec1u nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng\" class=\"wp-image-277389\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u00f3 r\u1ea5t nhi\u1ec1u nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-cac-bien-phap-giup-cai-thien-giac-ngu\"><\/span><b>5. C\u00e1c bi\u1ec7n ph\u00e1p gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 tho\u00e1t kh\u1ecfi t\u00ecnh tr\u1ea1ng gi\u1ea5c ng\u1ee7 r\u00e1c, b\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng nh\u1eefng th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n t\u1ed1i \u01b0u cho c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u00fang c\u00e1ch.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Thi\u1ebft l\u1eadp th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd:<\/b><span style=\"font-weight: 400;\"> H\u00e3y duy tr\u00ec gi\u1edd \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh, t\u1eeb \u0111\u00f3 b\u1ea1n s\u1ebd d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n.<\/span><\/li>\n\n\n\n<li><b>H\u1ea1n ch\u1ebf thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/b><span style=\"font-weight: 400;\"> \u00c1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf hormone melatonin \u2013 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap b\u1ea1n bu\u1ed3n ng\u1ee7. V\u00ec v\u1eady, n\u00ean ng\u01b0ng s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30\u201360 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/span><\/li>\n\n\n\n<li><b>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/b><span style=\"font-weight: 400;\"> M\u1ed9t kh\u00f4ng gian ng\u1ee7 ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. H\u00e3y gi\u1eef ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh, nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb v\u00e0 h\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng ho\u1eb7c ti\u1ebfng \u1ed3n g\u00e2y \u1ea3nh h\u01b0\u1edfng.<\/span><\/li>\n\n\n\n<li><b>Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7:<\/b><span style=\"font-weight: 400;\"> C\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0 thi\u1ec1n, \u0111\u1ecdc s\u00e1ch ho\u1eb7c nghe nh\u1ea1c th\u01b0 gi\u00e3n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed th\u1ea3 l\u1ecfng. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch n\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean c\u0103ng th\u1eb3ng tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7.<\/span><\/li>\n\n\n\n<li><b>L\u1ef1a ch\u1ecdn n\u1ec7m v\u00e0 g\u1ed1i ph\u00f9 h\u1ee3p:<\/b><span style=\"font-weight: 400;\"> M\u1ed9t chi\u1ebfc n\u1ec7m c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i t\u1ed1t s\u1ebd n\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng hi\u1ec7u qu\u1ea3, trong khi g\u1ed1i ph\u00f9 h\u1ee3p gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean v\u00f9ng c\u1ed5 vai. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap b\u1ea1n ng\u1ee7 s\u00e2u v\u00e0 h\u1ea1n ch\u1ebf \u0111au nh\u1ee9c sau khi th\u1ee9c d\u1eady.<\/span><\/li>\n\n\n\n<li><b>Duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh:<\/b><span style=\"font-weight: 400;\"> T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0o ban \u0111\u00eam. \u0110\u1ed3ng th\u1eddi, b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng caffeine v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 tr\u00e1nh l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u00f3m l\u1ea1i, vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf th\u1eddi l\u01b0\u1ee3ng m\u00e0 c\u00f2n \u1edf ch\u1ea5t l\u01b0\u1ee3ng. Khi x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c nh\u1eefng th\u00f3i quen t\u1ed1t v\u00e0 m\u00f4i tr\u01b0\u1eddng ng\u1ee7 ph\u00f9 h\u1ee3p, b\u1ea1n s\u1ebd d\u1ea7n lo\u1ea1i b\u1ecf t\u00ecnh tr\u1ea1ng &#8220;gi\u1ea5c ng\u1ee7 r\u00e1c &#8211; junk sleep\u201d v\u00e0 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 s\u00e2u, ph\u1ee5c h\u1ed3i \u0111\u00fang ngh\u0129a.<\/span><\/p>\n\n\n\n<p><em><strong>XEM TH\u00caM:&nbsp;<\/strong><a href=\"https:\/\/vuanem.com\/blog\/ung-dung-theo-doi-giac-ngu.html\" target=\"_blank\" rel=\"noopener\">Top 8 \u1ee9ng d\u1ee5ng theo d\u00f5i gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3, y\u00eau th\u00edch nh\u1ea5t cho c\u00e1c c\u00fa \u0111\u00eam<\/a><\/em><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ec7m c\u1ee7a b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng Junk Sleep. N\u1ebfu b\u1ea1n \u0111ang ng\u1ee7 tr\u00ean m\u1ed9t t\u1ea5m n\u1ec7m c\u0169 ho\u1eb7c b\u1ecb v\u00f5ng, ho\u1eb7c m\u1ed9t t\u1ea5m n\u1ec7m kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi <a href=\"https:\/\/vuanem.com\/blog\/cach-ngu-thoai-mai-nhat.html\" target=\"_blank\" rel=\"noopener\">t\u01b0 th\u1ebf ng\u1ee7<\/a> c\u1ee7a b\u1ea1n ho\u1eb7c ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 kh\u00f4ng \u0111em l\u1ea1i s\u1ef1 tho\u1ea3i m\u00e1i khi ng\u1ee7, kh\u1ea3 n\u0103ng cao l\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c ch\u1ea5t l\u01b0\u1ee3ng ngh\u1ec9 ng\u01a1i m\u00e0 b\u1ea1n c\u1ea7n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a H\u00e3ng N\u1ec7m Stephen Ferguson cho bi\u1ebft: \u201cM\u1eb7c d\u00f9 m\u1ed9t t\u1ea5m n\u1ec7m c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 s\u1eed d\u1ee5ng trong th\u1eddi gian l\u00ean \u0111\u1ebfn 10 n\u0103m nh\u01b0ng \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 n\u00f3 s\u1ebd lu\u00f4n \u0111em l\u1ea1i s\u1ef1 tho\u1ea3i m\u00e1i\u201d. \u201cNhu c\u1ea7u c\u1ee7a b\u1ea1n, s\u1edf th\u00edch, ch\u1ea5n th\u01b0\u01a1ng, t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe v\u00e0 nh\u1eefng c\u00e2n nh\u1eafc kh\u00e1c c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh v\u1ea5n \u0111\u1ec1 l\u1edbn theo th\u1eddi gian \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 tho\u1ea3i m\u00e1i khi n\u1eb1m n\u1ec7m.\u201d <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-4.jpg\" alt=\"M\u1ed9t chi\u1ebfc n\u1ec7m tho\u1ea3i m\u00e1i c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7\" class=\"wp-image-277390\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/10\/giac-ngu-rac-junk-sleep-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">M\u1ed9t chi\u1ebfc n\u1ec7m tho\u1ea3i m\u00e1i c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">T\u01b0\u01a1ng t\u1ef1, nhu c\u1ea7u c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i do tu\u1ed5i t\u00e1c, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 th\u1ec3 ch\u1ea5t, thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c. Do \u0111\u00f3, vi\u1ec7c thay 1 chi\u1ebfc n\u1ec7m m\u1edbi c\u00f3 th\u1ec3 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tham kh\u1ea3o c\u00e1c d\u00f2ng n\u1ec7m t\u1ed1t nh\u1ea5t t\u1ea1i Vua N\u1ec7m: <\/span><a href=\"https:\/\/vuanem.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/vuanem.com\/<\/span><\/a><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng gi\u1ea3i \u0111\u00e1p xoay quanh th\u1eafc m\u1eafc <strong>gi\u1ea5c ng\u1ee7 r\u00e1c &#8211; Junk Sleep<\/strong> l\u00e0 g\u00ec. Hy v\u1ecdng th\u00f4ng tin b\u00e0i vi\u1ebft chia s\u1ebb \u0111\u00e3 th\u1ecfa m\u00e3n b\u1ed9 \u00f3c t\u00f2 m\u00f2 c\u1ee7a b\u1ea1n v\u1ec1 ch\u1ee7 \u0111\u1ec1 n\u00e0y r\u1ed3i nh\u00e9!<\/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;147933&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;Gi\u1ea5c ng\u1ee7 r\u00e1c (Junk sleep) l\u00e0 g\u00ec - Nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n&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>N\u1ebfu sau 1 \u0111\u00eam ng\u1ee7, b\u1ea1n th\u1ee9c d\u1eady trong t\u00ecnh tr\u1ea1ng u\u1ec3 o\u1ea3i, l\u1ea3o \u0111\u1ea3o th\u00ec c\u00f3 th\u1ec3 b\u1ea1n v\u1eeba tr\u1ea3i qua gi\u1ea5c ng\u1ee7 r\u00e1c (Junk sleep), d\u1ecbch t\u1ea1m l\u00e0&#8230;<\/p>\n","protected":false},"author":14,"featured_media":277386,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[745],"ppma_author":[2088],"class_list":["post-147933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-cai-thien-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\/147933","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=147933"}],"version-history":[{"count":13,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/147933\/revisions"}],"predecessor-version":[{"id":277391,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/147933\/revisions\/277391"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/277386"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=147933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=147933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=147933"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=147933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}