{"id":22250,"date":"2025-11-30T14:09:00","date_gmt":"2025-11-30T07:09:00","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=22250"},"modified":"2025-12-01T18:00:28","modified_gmt":"2025-12-01T11:00:28","slug":"khong-ngu-lien-tuc-trong-72-tieng","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html","title":{"rendered":"\u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng?"},"content":{"rendered":"<div id=\"vuanem-3331624741\" 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;\">H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 t\u1eebng n\u1ebfm tr\u1ea3i c\u1ea3m gi\u00e1c thi\u1ebfu ng\u1ee7 v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m n\u00e0o \u0111\u00f3 trong \u0111\u1eddi ch\u1eb3ng h\u1ea1n nh\u1eefng bu\u1ed5i h\u1ecdc c\u1ea3 \u0111\u00eam tr\u01b0\u1edbc ng\u00e0y thi, nh\u1eefng h\u1ee3p \u0111\u1ed3ng kinh doanh quan tr\u1ecdng hay gia \u0111\u00ecnh v\u1eeba \u0111\u00f3n th\u00e0nh vi\u00ean m\u1edbi. M\u1eb7c d\u00f9 th\u1ec9nh tho\u1ea3ng <\/span><span style=\"font-weight: 400;\">thi\u1ebfu ng\u1ee7<\/span><span style=\"font-weight: 400;\"> 1-2 h\u00f4m c\u00f3 v\u1ebb kh\u00f4ng ph\u1ea3i l\u00e0 v\u1ea5n \u0111\u1ec1 l\u1edbn, nh\u01b0ng vi\u1ec7c thi\u1ebfu ng\u1ee7 li\u00ean t\u1ee5c ng\u00e0y n\u00e0y qua ng\u00e0y kh\u00e1c th\u00ec c\u1ea7n \u0111\u1eb7c bi\u1ec7t ch\u00fa \u00fd.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c thi\u1ebfu ng\u1ee7 li\u00ean t\u1ee5c t\u00e1c \u0111\u1ed9ng r\u1ea5t m\u1ea1nh \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 g\u00e2y \u1ea3nh h\u01b0\u1edfng m\u1ecdi kh\u00eda c\u1ea1nh cu\u1ed9c s\u1ed1ng. V\u1eady, \u0111i\u1ec1u g\u00ec x\u1ea3y ra n\u1ebfu ch\u00fang ta <strong><a href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\">kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng<\/a><\/strong>? C\u00f9ng t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi ngay trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!&nbsp;<\/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\/khong-ngu-lien-tuc-trong-72-tieng.html\/#1-dieu-gi-se-xay-ra-neu-ban-khong-ngu-lien-tuc-trong-72-tieng\" >1. \u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng?<\/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\/khong-ngu-lien-tuc-trong-72-tieng.html\/#11-thuc-trang-lien-tuc-6-tieng\" >1.1. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 6 ti\u1ebfng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\/#12-thuc-trang-lien-tuc-12-tieng\" >1.2. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 12 ti\u1ebfng&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\/#13-thuc-trang-lien-tuc-24-tieng\" >1.3. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 24 ti\u1ebfng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\/#14-khong-ngu-lien-tuc-36-tieng\" >1.4. Kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c 36 ti\u1ebfng<\/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\/khong-ngu-lien-tuc-trong-72-tieng.html\/#15-thuc-trang-lien-tuc-48-tieng\" >1.5. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 48 ti\u1ebfng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\/#16-khong-ngu-lien-tuc-trong-72-tieng\" >1.6. Kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\/#2-nen-ngu-bao-nhieu-tieng-mot-ngay-la-du\" >2. N\u00ean ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed9t ng\u00e0y l\u00e0 \u0111\u1ee7?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/khong-ngu-lien-tuc-trong-72-tieng.html\/#3-lam-gi-de-phuc-hoi-sau-thoi-gian-thieu-ngu\" >3. L\u00e0m g\u00ec \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau th\u1eddi gian thi\u1ebfu ng\u1ee7?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-dieu-gi-se-xay-ra-neu-ban-khong-ngu-lien-tuc-trong-72-tieng\"><\/span>1. \u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-thuc-trang-lien-tuc-6-tieng\"><\/span><b>1.1. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 6 ti\u1ebfng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Sau m\u1ed9t \u0111\u00eam m\u1ea5t ng\u1ee7, t\u00e2m tr\u1ea1ng ch\u00fang ta s\u1ebd tr\u1edf n\u00ean c\u00e1u k\u1ec9nh v\u00e0 d\u1ec5 c\u0103ng th\u1eb3ng h\u01a1n. L\u00fd do l\u00e0 b\u1ed9 n\u00e3o t\u0103ng c\u01b0\u1eddng ti\u1ebft cortisol, \u0111\u00e2y l\u00e0 lo\u1ea1i hormone g\u00e2y ra c\u1ea3m gi\u00e1c lo \u00e2u v\u00e0 ch\u00e1n n\u1ea3n k\u00e9o d\u00e0i.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22254 size-full\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-1.jpg\" alt=\"S\u1ebd ra sao n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 6 ti\u1ebfng\" class=\"wp-image-264763\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">S\u1ebd ra sao n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 6 ti\u1ebfng<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-thuc-trang-lien-tuc-12-tieng\"><\/span>1.<b>2. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 12 ti\u1ebfng&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n ti\u1ebfp t\u1ee5c kh\u00f4ng trong 6 ti\u1ebfng ti\u1ebfp theo, b\u1ed9 n\u00e3o s\u1ebd kh\u1edfi \u0111\u1ed9ng ch\u1ebf \u0111\u1ed9 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng c\u00e1ch \u201ct\u1eaft\u201d nh\u1eefng ch\u1ee9c n\u0103ng th\u1ea7n kinh m\u00e0 n\u00f3 cho r\u1eb1ng kh\u00f4ng c\u1ea7n thi\u1ebft nh\u01b0 kh\u1ea3 n\u0103ng \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh v\u00e0 kh\u1ea3 n\u0103ng ph\u00e1n \u0111o\u00e1n. Tuy v\u1eady, ch\u00fang ta ch\u01b0a g\u1eb7p qu\u00e1 nhi\u1ec1u r\u1eafc r\u1ed1i trong th\u1eddi \u0111i\u1ec3m n\u00e0y. V\u1ec1 c\u01a1 b\u1ea3n, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ed1t h\u1ea7u h\u1ebft c\u00e1c nhi\u1ec7m v\u1ee5 th\u01b0\u1eddng ng\u00e0y.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-thuc-trang-lien-tuc-24-tieng\"><\/span>1.<b>3. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 24 ti\u1ebfng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">H\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c thi\u1ebfu ng\u1ee7 trong 24 gi\u1edd c\u00f3 th\u1ec3 so s\u00e1nh t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u00ecnh tr\u1ea1ng suy gi\u1ea3m nh\u1eadn th\u1ee9c c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u00f3 n\u1ed3ng \u0111\u1ed9 c\u1ed3n trong m\u00e1u l\u00e0 0,10%. B\u1ea1n d\u1ec5 x\u00fac \u0111\u1ed9ng h\u01a1n, m\u1ea5t kh\u1ea3 n\u0103ng t\u1eadp trung, suy gi\u1ea3m th\u00ednh l\u1ef1c v\u00e0 t\u0103ng nguy c\u01a1 t\u1eed vong do tai n\u1ea1n. M\u1ed9t s\u1ed1 t\u00e1c \u0111\u1ed9ng kh\u00e1c c\u1ee7a vi\u1ec7c m\u1ea5t ng\u1ee7 li\u00ean t\u1ee5c trong 24 gi\u1edd:&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Kh\u1ea3 n\u0103ng ph\u00e1n \u0111o\u00e1n b\u1ecb \u1ea3nh h\u01b0\u1edfng<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Suy gi\u1ea3m tr\u00ed nh\u1edb&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Suy gi\u1ea3m kh\u1ea3 n\u0103ng ra quy\u1ebft \u0111\u1ecbnh<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Suy gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p tay &#8211; m\u1eaft<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-22255 size-full\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-2.jpg\" alt=\"Nh\u1eefng \u0111i\u1ec1u kinh kh\u1ee7ng c\u00f3 th\u1ec3 x\u1ea3y ra n\u1ebfu b\u1ea1n th\u1ee9c tr\u1eafng 24 ti\u1ebfng\" class=\"wp-image-264764\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Nh\u1eefng \u0111i\u1ec1u kinh kh\u1ee7ng c\u00f3 th\u1ec3 x\u1ea3y ra n\u1ebfu b\u1ea1n th\u1ee9c tr\u1eafng 24 ti\u1ebfng<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-khong-ngu-lien-tuc-36-tieng\"><\/span>1.<b>4. Kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c 36 ti\u1ebfng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">L\u00fac n\u00e0y s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n b\u1eaft \u0111\u1ea7u xu\u1ea5t hi\u1ec7n c\u00e1c d\u1ea5u hi\u1ec7u ti\u00eau c\u1ef1c, ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 t\u00ecnh tr\u1ea1ng vi\u00eam trong m\u00e1u &#8211; m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn <\/span><span style=\"font-weight: 400;\">b\u1ec7nh tim m\u1ea1ch<\/span><span style=\"font-weight: 400;\"> v\u00e0 cao huy\u1ebft \u00e1p. Ngo\u00e0i ra, n\u1ed9i ti\u1ebft t\u1ed1 c\u0169ng b\u1ecb \u1ea3nh h\u01b0\u1edfng, g\u00e2y ra hi\u1ec7n t\u01b0\u1ee3ng r\u1ed1i lo\u1ea1n c\u1ea3m x\u00fac.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi \u0111\u1ea1t 36 gi\u1edd kh\u00f4ng ng\u1ee7, b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u c\u00f3 c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c, ong ong nh\u1eb9 \u1edf \u0111\u1ea7u.<\/span><span style=\"font-weight: 400;\"> T\u00ecnh tr\u1ea1ng n\u00e0y ch\u00ednh l\u00e0 h\u1ec7 qu\u1ea3 c\u1ee7a vi\u1ec7c b\u1ed9 n\u00e3o ti\u1ebfp t\u1ee5c c\u1eaft gi\u1ea3m c\u00e1c ch\u1ee9c n\u0103ng \u0111\u1ec3 c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng v\u1edbi m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u00edt \u1ecfi c\u00f2n l\u1ea1i. <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n v\u1eabn ti\u1ebfp t\u1ee5c kh\u00f4ng ng\u1ee7 sau 36 ti\u1ebfng, nhi\u1ec1u ch\u1ee9c n\u0103ng sinh l\u00fd c\u1ee7a c\u01a1 th\u1ec3 nh\u01b0 vi\u1ec7c trao \u0111\u1ed5i ch\u1ea5t, qu\u00e1 tr\u00ecnh mi\u1ec5n d\u1ecbch c\u0169ng s\u1ebd b\u1ecb gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng \u0111\u1ebfn m\u1ee9c t\u1ed1i thi\u1ec3u, k\u1ebft qu\u1ea3 l\u00e0 c\u01a1 th\u1ec3 ho\u00e0n to\u00e0n suy ki\u1ec7t, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho c\u00e1c vi khu\u1ea9n, virus ngo\u00e0i m\u00f4i tr\u01b0\u1eddng d\u1ec5 d\u00e0ng x\u00e2m nh\u1eadp v\u00e0 t\u1ea5n c\u00f4ng.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15-thuc-trang-lien-tuc-48-tieng\"><\/span>1.<b>5. Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 48 ti\u1ebfng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Sau hai ng\u00e0y kh\u00f4ng ng\u1ee7, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u00f9 \u0111\u1eafp b\u1eb1ng c\u00e1ch ng\u1eebng ho\u1ea1t \u0111\u1ed9ng th\u00f4ng qua s\u1ef1 \u201cvi\u1ebfng th\u0103m\u201d c\u00e1c gi\u1ea5c ng\u1ee7 Microsleep. \u0110\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 si\u00eau ng\u1eafn hay n\u00f3i ch\u00ednh x\u00e1c h\u01a1n l\u00e0 t\u00ecnh tr\u1ea1ng m\u1ea5t \u00fd th\u1ee9c t\u1ea1m th\u1eddi. C\u00e1c \u0111\u1ee3t microsleep k\u00e9o d\u00e0i t\u1eeb n\u1eeda gi\u00e2y \u0111\u1ebfn n\u1eeda ph\u00fat. N\u00f3 khi\u1ebfn b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 thi\u1ebfp \u0111i b\u1ea5t k\u1ec3 l\u00fac n\u00e0o.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00e1c nh\u00e0 khoa h\u1ecdc v\u00ed Microsleep t\u01b0\u01a1ng t\u1ef1 nh\u01b0 vi\u1ec7c c\u01a1 th\u1ec3 b\u1ecb \u201cc\u00fap \u0111i\u1ec7n\u201d \u0111\u1ed9t ng\u1ed9t v\u00e0 th\u1eadm ch\u00ed, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f2n kh\u00f4ng th\u1ec3 nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c r\u1eb1ng h\u1ecd \u0111ang tr\u1ea3i qua gi\u1ea5c ng\u1ee7 Microsleep.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22257 size-full\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-3.jpg\" alt=\"Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 48 ti\u1ebfng v\u00f4 c\u00f9ng nguy hi\u1ec3m\" class=\"wp-image-264765\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 48 ti\u1ebfng v\u00f4 c\u00f9ng nguy hi\u1ec3m<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Th\u1ebf gi\u1edbi c\u0169ng \u0111\u00e3 ghi nh\u1eadn m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p t\u1eed vong do th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 2 ng\u00e0y. Ch\u1eb3ng h\u1ea1n v\u00e0o n\u0103m 2014, ng\u01b0\u1eddi ta ghi nh\u1eadn c\u00e1i ch\u1ebft c\u1ee7a m\u1ed9t c\u1ed5 \u0111\u1ed9ng vi\u00ean b\u00f3ng \u0111\u00e1 cu\u1ed3ng nhi\u1ec7t \u0111\u00e3 d\u00e0nh tr\u1ecdn 48 ti\u1ebfng \u0111\u1ec3 xem World Cup. <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">D\u00f9 s\u1ef1 ra \u0111i \u0111\u1ed9t ng\u1ed9t c\u1ee7a ng\u01b0\u1eddi n\u00e0y \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh l\u00e0 b\u1edfi m\u1ed9t c\u01a1n \u0111\u1ed9t qu\u1ef5 nh\u01b0ng c\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c ng\u1ee7 h\u01a1n 6 ti\u1ebfng 1 \u0111\u00eam li\u00ean t\u1ee5c nhi\u1ec1u ng\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 g\u1ea5p 4,5 l\u1ea7n so v\u1edbi ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n 7-8 ti\u1ebfng m\u1ed7i ng\u00e0y.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16-khong-ngu-lien-tuc-trong-72-tieng\"><\/span>1.<strong>6. Kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng, c\u00e1c \u1ea3o gi\u00e1c s\u1ebd b\u1eaft \u0111\u1ea7u xu\u1ea5t hi\u1ec7n, kh\u1ea3 n\u0103ng suy ngh\u0129 nh\u1eadn th\u1ee9c c\u0169ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n. N\u0103m 1965, m\u1ed9t c\u1eadu h\u1ecdc sinh trung h\u1ecdc 17 tu\u1ed5i \u0111\u00e3 quy\u1ebft \u0111\u1ecbnh th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 264 gi\u1edd t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 11 ng\u00e0y \u0111\u1ec3 xem \u0111i\u1ec1u g\u00ec s\u1ebd di\u1ec5n ra. \u0110\u00e2y l\u00e0 m\u1ed9t th\u00ed nghi\u1ec7m nh\u1eb1m ph\u1ee5c v\u1ee5 1 c\u00f4ng tr\u00ecnh nghi\u00ean c\u1ee9u v\u1ec1 vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u1ede nh\u1eefng ng\u00e0y cu\u1ed1i c\u00f9ng c\u1ee7a th\u00ed nghi\u1ec7m, c\u1eadu b\u00e9 g\u1eb7p nhi\u1ec1u r\u1eafc r\u1ed1i v\u1edbi tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n v\u00e0 ch\u1eadt v\u1eadt \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1eadp trung. Ng\u01b0\u1eddi ta c\u0169ng ghi nh\u1eadn t\u00ecnh tr\u1ea1ng \u1ea3o gi\u00e1c v\u00e0 hoang t\u01b0\u1edfng. C\u00e1c th\u1ed1ng k\u00ea cho th\u1ea5y, th\u1ee9c tr\u1eafng li\u00ean t\u1ee5c 11 ng\u00e0y l\u00e0 gi\u1edbi h\u1ea1n l\u1edbn nh\u1ea5t m\u00e0 con ng\u01b0\u1eddi c\u00f3 th\u1ec3 ch\u1ecbu \u0111\u1ef1ng \u0111\u01b0\u1ee3c.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian c\u01a1 th\u1ec3 ch\u00fang ta b\u1eaft \u0111\u1ea7u \u0111\u00f3n nh\u1eadn nh\u1eefng di ch\u1ee9ng tr\u1ea7m tr\u1ecdng c\u1ee7a vi\u1ec7c thi\u1ebfu ng\u1ee7, th\u1eadm ch\u00ed kh\u00f4ng \u00edt tr\u01b0\u1eddng h\u1ee3p t\u1eed vong.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22265 size-full\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-4.jpg\" alt=\"M\u1ea5t nh\u1eadn th\u1ee9c v\u00e0 xu\u1ea5t hi\u1ec7n \u1ea3o gi\u00e1c s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 72 ti\u1ebfng\" class=\"wp-image-264766\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">M\u1ea5t nh\u1eadn th\u1ee9c v\u00e0 xu\u1ea5t hi\u1ec7n \u1ea3o gi\u00e1c s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng<\/figcaption><\/figure><\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Xem th\u00eam: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/vuanem.com\/blog\/cach-ngu-8-tieng-trong-30-phut.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>B\u1eadt m\u00ed c\u00e1ch ng\u1ee7 8 ti\u1ebfng trong 30 ph\u00fat<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/cach-ngu-8-tieng-trong-4-tieng.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>C\u00e1ch ng\u1ee7 8 ti\u1ebfng trong 4 ti\u1ebfng \u0111\u1ec3 lu\u00f4n kh\u1ecfe kho\u1eafn, t\u1ec9nh t\u00e1o<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div id=\"vuanem-1495870847\" 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-nen-ngu-bao-nhieu-tieng-mot-ngay-la-du\"><\/span><b>2. N\u00ean ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed9t ng\u00e0y l\u00e0 \u0111\u1ee7?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">V\u1eady b\u1ea1n n\u00ean ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed7i \u0111\u00eam l\u00e0 t\u1ed1t nh\u1ea5t? M\u1ed7i ng\u01b0\u1eddi c\u00f3 nhu c\u1ea7u ng\u1ee7 kh\u00e1c nhau, nh\u01b0ng d\u01b0\u1edbi \u0111\u00e2y khuy\u1ebfn ngh\u1ecb v\u1ec1 s\u1ed1 gi\u1edd ng\u1ee7 d\u00e0nh cho m\u1ed7i \u0111\u1ed9 tu\u1ed5i \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 b\u1edfi Trung t\u00e2m Ki\u1ec3m so\u00e1t v\u00e0 Ph\u00f2ng ng\u1eeba D\u1ecbch b\u1ec7nh (CDC), Hoa K\u1ef3:<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><span style=\"font-weight: 400;\">Tu\u1ed5i<\/span><\/td><td><span style=\"font-weight: 400;\">Khuy\u1ebfn ngh\u1ecb v\u1ec1 s\u1ed1 gi\u1edd ng\u1ee7 h\u00e0ng ng\u00e0y<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">Tr\u1ebb s\u01a1 sinh (0 -1 tu\u1ed5i)<\/span><\/td><td><span style=\"font-weight: 400;\">14-17 gi\u1edd<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">Tr\u1ebb t\u1eadp \u0111i (1-3 tu\u1ed5i)<\/span><\/td><td><span style=\"font-weight: 400;\">11-14 gi\u1edd<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">Tr\u1ebb em \u1edf \u0111\u1ed9 tu\u1ed5i m\u1eabu gi\u00e1o (3-7 tu\u1ed5i)<\/span><\/td><td><span style=\"font-weight: 400;\">10-13 gi\u1edd<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">Tr\u1ebb em \u1edf \u0111\u1ed9 tu\u1ed5i \u0111i h\u1ecdc (7-13 tu\u1ed5i)<\/span><\/td><td><span style=\"font-weight: 400;\">9-12 gi\u1edd<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">Tr\u1ebb thanh thi\u1ebfu ni\u00ean (14-17 tu\u1ed5i)<\/span><\/td><td><span style=\"font-weight: 400;\">8-10 gi\u1edd<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh <\/span><span style=\"font-weight: 400;\">(18-64 tu\u1ed5i)&nbsp;<\/span><\/td><td><span style=\"font-weight: 400;\">7-9 gi\u1edd<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">Gi\u1edbi t\u00ednh c\u0169ng c\u00f3 th\u1ec3 \u0111\u00f3ng m\u1ed9t vai tr\u00f2 trong vi\u1ec7c m\u1ed9t ng\u01b0\u1eddi c\u1ea7n ng\u1ee7 bao nhi\u00eau gi\u1edd 1 ng\u00e0y. C\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u1ec1u \u0111i \u0111\u1ebfn th\u1ed1ng nh\u1ea5t r\u1eb1ng ph\u1ee5 n\u1eef c\u1ea7n \u0111\u01b0\u1ee3c ng\u1ee7 l\u00e2u h\u01a1n so v\u1edbi nam gi\u1edbi v\u00ec b\u00ean c\u1ea1nh vi\u1ec7c theo \u0111u\u1ed5i s\u1ef1 nghi\u1ec7p, ph\u1ee5 n\u1eef ph\u1ea3i d\u00e0nh nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 l\u00e0m nh\u1eefng c\u00f4ng vi\u1ec7c n\u1ed9i ch\u1ee3, th\u1ee9c khuya ch\u0103m s\u00f3c con c\u00e1i v\u00e0 thay \u0111\u1ed5i sinh l\u00fd khi t\u1edbi chu k\u1ef3 kinh nguy\u1ec7t.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22267 size-full\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-5.jpg\" alt=\"N\u00ean ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed9t ng\u00e0y l\u00e0 \u0111\u1ee7 v\u1edbi t\u1eebng \u0111\u1ed9 tu\u1ed5i\" class=\"wp-image-264768\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-5.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-5-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/khong-ngu-lien-tuc-trong-72-tieng-5-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">N\u00ean ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed9t ng\u00e0y l\u00e0 \u0111\u1ee7 v\u1edbi t\u1eebng \u0111\u1ed9 tu\u1ed5i<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-lam-gi-de-phuc-hoi-sau-thoi-gian-thieu-ngu\"><\/span>3. L\u00e0m g\u00ec \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau th\u1eddi gian thi\u1ebfu ng\u1ee7?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Khi c\u01a1 th\u1ec3 tr\u1ea3i qua m\u1ed9t th\u1eddi gian ng\u1ee7 kh\u00f4ng \u0111\u1ee7, vi\u1ec7c \u201cph\u1ee5c h\u1ed3i\u201d c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch c\u00f3 h\u1ec7 th\u1ed1ng, tr\u00e1nh \u00e1p d\u1ee5ng nh\u1eefng bi\u1ec7n ph\u00e1p c\u1ef1c \u0111oan. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c b\u01b0\u1edbc hi\u1ec7u qu\u1ea3 \u0111\u1ec3 l\u1ea5y l\u1ea1i s\u1ee9c kho\u1ebb v\u00e0 tinh th\u1ea7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kh\u00f4ng ng\u1ee7 b\u00f9 qu\u00e1 l\u00e2u, ph\u1ee5c h\u1ed3i t\u1eebng b\u01b0\u1edbc: Ng\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u gi\u1edd m\u1ed9t l\u1ea7n c\u00f3 th\u1ec3 khi\u1ebfn nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 b\u1ecb r\u1ed1i lo\u1ea1n, g\u00e2y kh\u00f3 ng\u1ee7 v\u00e0o \u0111\u00eam h\u00f4m sau. Thay v\u00e0o \u0111\u00f3, h\u00e3y t\u0103ng d\u1ea7n th\u1eddi gian ng\u1ee7 m\u1ed7i ng\u00e0y. V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n thi\u1ebfu 2\u20133 gi\u1edd ng\u1ee7 trong v\u00e0i ng\u00e0y, c\u00f3 th\u1ec3 \u0111i ng\u1ee7 s\u1edbm h\u01a1n 30\u201360 ph\u00fat m\u1ed7i \u0111\u00eam cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 tr\u1edf l\u1ea1i tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng.<\/li>\n\n\n\n<li>Ng\u1ee7 ng\u1eafn 20\u201330 ph\u00fat \u0111\u1ec3 l\u1ea5y l\u1ea1i s\u1ef1 t\u1ec9nh t\u00e1o: M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn (power nap) v\u00e0o bu\u1ed5i tr\u01b0a gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung, t\u0103ng n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 ban \u0111\u00eam. H\u00e3y \u0111\u1ea3m b\u1ea3o th\u1eddi gian ng\u1ee7 kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 30 ph\u00fat, v\u00ec ng\u1ee7 l\u00e2u h\u01a1n c\u00f3 th\u1ec3 g\u00e2y c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi ho\u1eb7c u\u1ec3 o\u1ea3i khi t\u1ec9nh d\u1eady.<\/li>\n\n\n\n<li>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 b\u1ed5 sung dinh d\u01b0\u1ee1ng nh\u1eb9: Thi\u1ebfu ng\u1ee7 khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 m\u1ea5t n\u01b0\u1edbc v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng. U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u \u0111\u1eb7n, k\u1ebft h\u1ee3p \u0103n nh\u1eb9 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u protein, tr\u00e1i c\u00e2y ho\u1eb7c ng\u0169 c\u1ed1c s\u1ebd gi\u00fap duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o. Tr\u00e1nh \u0103n qu\u00e1 no ho\u1eb7c \u0111\u1ed3 \u0103n n\u1eb7ng, v\u00ec s\u1ebd l\u00e0m c\u01a1 th\u1ec3 th\u00eam m\u1ec7t m\u1ecfi.<\/li>\n\n\n\n<li>\u0110i\u1ec1u ch\u1ec9nh l\u1ea1i l\u1ecbch ng\u1ee7 theo t\u1eebng ng\u00e0y: Sau khi thi\u1ebfu ng\u1ee7, h\u00e3y thi\u1ebft l\u1eadp l\u1ea1i th\u00f3i quen ng\u1ee7: \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 t\u00e1i l\u1eadp nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean, t\u1eeb t\u1eeb ph\u1ee5c h\u1ed3i ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 c\u1ea3i thi\u1ec7n tinh th\u1ea7n. Ban \u0111\u1ea7u c\u00f3 th\u1ec3 kh\u00f3 kh\u0103n, nh\u01b0ng ki\u00ean tr\u00ec s\u1ebd gi\u00fap b\u1ea1n ng\u1ee7 s\u00e2u h\u01a1n v\u00e0o ban \u0111\u00eam.<\/li>\n\n\n\n<li>Tr\u00e1nh caffeine bu\u1ed5i chi\u1ec1u v\u00e0 t\u1ed1i: Caffeine l\u00e0 ch\u1ea5t k\u00edch th\u00edch, c\u00f3 th\u1ec3 l\u00e0m gi\u1ea5c ng\u1ee7 \u0111\u00eam kh\u00f3 v\u00e0o s\u00e2u v\u00e0 gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng ng\u1ee7. H\u1ea1n ch\u1ebf c\u00e0 ph\u00ea, tr\u00e0 ho\u1eb7c n\u01b0\u1edbc t\u0103ng l\u1ef1c t\u1eeb bu\u1ed5i chi\u1ec1u tr\u1edf \u0111i \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian th\u1ea3 l\u1ecfng v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean. Thay v\u00e0o \u0111\u00f3, c\u00f3 th\u1ec3 u\u1ed1ng n\u01b0\u1edbc \u1ea5m, tr\u00e0 th\u1ea3o m\u1ed9c ho\u1eb7c s\u1eefa \u1ea5m \u0111\u1ec3 d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n\n\n\n<li>Th\u00eam ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u1eb9 nh\u00e0ng: M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp nh\u1eb9 nh\u01b0 \u0111i b\u1ed9, gi\u00e3n c\u01a1, yoga ho\u1eb7c h\u00edt th\u1edf s\u00e2u gi\u00fap t\u0103ng tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng l\u00e0m c\u01a1 th\u1ec3 qu\u00e1 m\u1ec7t m\u1ecfi tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/li>\n\n\n\n<li>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng: Ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh, m\u1ed9t chi\u1ebfc n\u1ec7m \u00eam \u00e1i, \u00e1nh s\u00e1ng d\u1ecbu v\u00e0 nhi\u1ec7t \u0111\u1ed9 v\u1eeba ph\u1ea3i gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng th\u01b0 gi\u00e3n v\u00e0 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u. Tr\u00e1nh d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7, v\u00ec \u00e1nh s\u00e1ng xanh c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf hormone melatonin \u2013 hormone gi\u00fap b\u1ea1n ng\u1ee7 ngon.<\/li>\n<\/ul>\n\n\n\n<p>Khoa h\u1ecdc ng\u00e0y c\u00e0ng ti\u1ebfn b\u1ed9 \u0111\u1ec3 gi\u00fap gi\u1ea3i m\u00e3 gi\u1ea5c ng\u1ee7 c\u0169ng nh\u01b0 vai tr\u00f2 quan tr\u1ecdng c\u1ee7a n\u00f3 tr\u1ecdng vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n con ng\u01b0\u1eddi. Nh\u00ecn chung, \u0111\u00e2y l\u00e0 m\u1ed9t \u0111\u1ec1 t\u00e0i c\u00f2n \u1ea9n ch\u1ee9a nhi\u1ec1u b\u00ed m\u1eadt c\u1ea7n gi\u1ea3i \u0111\u00e1p. Hy v\u1ecdng nh\u1eefng th\u00f4ng tin b\u00e0i vi\u1ebft chia s\u1ebb \u0111\u00e3 gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng s\u1ebd g\u00e2y ra nh\u1eefng h\u1ec7 lu\u1ef5 nh\u01b0 th\u1ebf n\u00e0o r\u1ed3i nh\u00e9. Ch\u00fac b\u1ea1n nhi\u1ec1u s\u1ee9c kh\u1ecfe v\u00e0 lu\u00f4n ng\u1ee7 ngon s\u1ed1ng tr\u1ecdn!<\/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\/1-ngay-ngu-2-tieng-co-sao-khong.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>1 ng\u00e0y ng\u1ee7 2 ti\u1ebfng c\u00f3 sao kh\u00f4ng? Li\u1ec7u c\u00f3 g\u00e2y ra h\u1eadu qu\u1ea3?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/ngu-5-tieng-1-ngay-co-sao-khong.html\"><strong>Ng\u1ee7 5 ti\u1ebfng 1 ng\u00e0y c\u00f3 sao kh\u00f4ng? \u0110\u00e3 \u0111\u1ee7 gi\u1ea5c hay ch\u01b0a?<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\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;22250&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;2&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (2 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 li\u00ean t\u1ee5c trong 72 ti\u1ebfng?&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (2 \u0111\u00e1nh gi\u00e1)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 t\u1eebng n\u1ebfm tr\u1ea3i c\u1ea3m gi\u00e1c thi\u1ebfu ng\u1ee7 v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m n\u00e0o \u0111\u00f3 trong \u0111\u1eddi ch\u1eb3ng h\u1ea1n nh\u1eefng bu\u1ed5i h\u1ecdc c\u1ea3 \u0111\u00eam tr\u01b0\u1edbc ng\u00e0y&#8230;<\/p>\n","protected":false},"author":15,"featured_media":264762,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[1864],"ppma_author":[2082],"class_list":["post-22250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-mat-ngu"],"authors":[{"term_id":2082,"user_id":15,"is_guest":0,"slug":"vuanem","display_name":"Vua N\u1ec7m","avatar_url":{"url":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/05\/logo-vuanem.jpg","url2x":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/05\/logo-vuanem.jpg"},"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/22250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/comments?post=22250"}],"version-history":[{"count":10,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/22250\/revisions"}],"predecessor-version":[{"id":265029,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/22250\/revisions\/265029"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/264762"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=22250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=22250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=22250"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=22250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}