{"id":22664,"date":"2021-10-12T17:42:15","date_gmt":"2021-10-12T10:42:15","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=22664"},"modified":"2025-12-26T14:57:14","modified_gmt":"2025-12-26T07:57:14","slug":"ngu-nuong-la-gi","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html","title":{"rendered":"Ng\u1ee7 n\u01b0\u1edbng l\u00e0 g\u00ec? Ng\u1ee7 n\u01b0\u1edbng c\u00f3 t\u1ed1t kh\u00f4ng v\u00e0 t\u00e1c h\u1ea1i?"},"content":{"rendered":"<div id=\"vuanem-2086665900\" 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 D-Day 4\/4\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner.jpg\" alt=\"Banner D-Day 4\/4\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner-300x156.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/dday-banner-768x399.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"519\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n ho\u1eb7c c\u00e1c ng\u00e0y ngh\u1ec9, m\u1eb7c cho th\u1eddi gian tr\u00f4i. \u0110\u1eb7c bi\u1ec7t l\u00e0 gi\u1edbi tr\u1ebb khi kh\u00f4ng c\u00f2n \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c h\u1ecd th\u01b0\u1eddng d\u00e0nh th\u1eddi gian tr\u00ean gi\u01b0\u1eddng, \u0111\u00e1nh m\u1ed9t gi\u1ea5c t\u1edbi tr\u01b0a. Tuy nhi\u00ean vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng l\u1ea1i g\u00e2y ra nhi\u1ec1u t\u00e1c h\u1ea1i kh\u00f3 l\u01b0\u1eddng. V\u1eady <strong>ng\u1ee7 n\u01b0\u1edbng l\u00e0 g\u00ec<\/strong> h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u nh\u00e9.<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#1-dinh-nghia-cho-viec-ngu-nuong-la-gi\" >1. \u0110\u1ecbnh ngh\u0129a cho vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#2-ngu-nuong-co-tot-khong\" >2. Ng\u1ee7 n\u01b0\u1edbng c\u00f3 t\u1ed1t kh\u00f4ng?<\/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\/ngu-nuong-la-gi.html\/#3-nhung-tac-hai-ngon-luong-cua-viec-ngu-nuong-gay-ra\" >3. Nh\u1eefng t\u00e1c h\u1ea1i ng\u00f4n l\u01b0\u1eddng c\u1ee7a vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng g\u00e2y ra<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#31-nguy-co-lech-mui-gio-do-tac-dong-xa-hoi-social-jetlag\" >3.1. Nguy c\u01a1 l\u1ec7ch m\u00fai gi\u1edd do t\u00e1c \u0111\u1ed9ng x\u00e3 h\u1ed9i (social jetlag)<\/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\/ngu-nuong-la-gi.html\/#32-gay-ra-tinh-trang-luoi-van-dong\" >3.2. G\u00e2y ra t\u00ecnh tr\u1ea1ng l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng<\/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\/ngu-nuong-la-gi.html\/#33-lam-tang-nguy-co-mac-benh-tieu-duong\" >3.3. L\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/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\/ngu-nuong-la-gi.html\/#34-gay-dau-dau-giam-tri-nho-thinh-luc\" >3.4. G\u00e2y \u0111au \u0111\u1ea7u, gi\u1ea3m tr\u00ed nh\u1edb, th\u00ednh l\u1ef1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#35-nguy-co-gay-ra-benh-beo-phi\" >3.5. Nguy c\u01a1 g\u00e2y ra b\u1ec7nh b\u00e9o ph\u00ec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#36-nguy-co-mac-phai-benh-tim\" >3.6. Nguy c\u01a1 m\u1eafc ph\u1ea3i b\u1ec7nh tim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#37-co-the-gay-ra-chan-an\" >3.7. C\u00f3 th\u1ec3 g\u00e2y ra ch\u00e1n \u0103n<\/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\/ngu-nuong-la-gi.html\/#38-tang-nguy-co-dot-quy\" >3.8. T\u0103ng nguy c\u01a1 \u0111\u1ed9t qu\u1ef5\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/ngu-nuong-la-gi.html\/#4-cach-de-tranh-ngu-nuong-trong-nhung-ngay-nghi\" >4. C\u00e1ch \u0111\u1ec3 tr\u00e1nh ng\u1ee7 n\u01b0\u1edbng trong nh\u1eefng ng\u00e0y ngh\u1ec9<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-dinh-nghia-cho-viec-ngu-nuong-la-gi\"><\/span><b>1. \u0110\u1ecbnh ngh\u0129a cho vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng l\u00e0 g\u00ec?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Ng\u1ee7 n\u01b0\u1edbng l\u00e0 hai t\u1eeb kh\u00f4ng c\u00f2n xa l\u1ea1 g\u00ec \u0111\u1ed1i v\u1edbi h\u1ea7u h\u1ebft ch\u00fang ta, ai c\u0169ng \u00edt nh\u1ea5t m\u1ed9t ho\u1eb7c nhi\u1ec1u l\u1ea7n n\u1eb1m \u01b0\u1eddn ra gi\u01b0\u1eddng v\u00e0 b\u1eaft \u0111\u1ea7u n\u01b0\u1edbng, m\u1eb7c cho \u0111\u1ed3ng h\u1ed3 \u0111\u00e3 reo t\u1eeb thu\u1edf n\u00e0o.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ecbnh ngh\u0129a hay kh\u00e1i ni\u1ec7m v\u1ec1 ng\u1ee7 n\u01b0\u1edbng c\u00f2n r\u1ea5t m\u01a1 h\u1ed3 nh\u01b0ng b\u1ea1n c\u00f3 th\u1ec3 hi\u1ec3u n\u00f4m na r\u1eb1ng ng\u1ee7 qu\u00e1 th\u1eddi gian quy \u0111\u1ecbnh, k\u00e9o d\u00e0i th\u00eam gi\u1edd m\u1ed9t ch\u00fat ho\u1eb7c nhi\u1ec1u ch\u00fat v\u00e0o bu\u1ed5i s\u00e1ng s\u1ebd \u0111\u01b0\u1ee3c xem l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng ng\u1ee7 n\u01b0\u1edbng.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22665 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\/ngu-nuong-la-gi-1.jpg\" alt=\"Ng\u1ee7 n\u01b0\u1edbng l\u00e0 h\u00e0nh \u0111\u1ed9ng \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean l\u00e0m v\u00e0o nh\u1eefng ng\u00e0y ngh\u1ec9\" class=\"wp-image-268222\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u1ee7 n\u01b0\u1edbng l\u00e0 h\u00e0nh \u0111\u1ed9ng \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean l\u00e0m v\u00e0o nh\u1eefng ng\u00e0y ngh\u1ec9<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c \u201cn\u01b0\u1edbng\u201d r\u1ea5t th\u01b0\u1eddng xuy\u00ean di\u1ec5n ra v\u00e0o nh\u1eefng ng\u00e0y ngh\u1ec9 ph\u00e9p, cu\u1ed1i tu\u1ea7n hay l\u1ec5 t\u1ebft, \u0111\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian r\u1ea3nh r\u1ed7i, kh\u00f4ng c\u00f3 \u00e1p l\u1ef1c v\u1ec1 c\u00f4ng vi\u1ec7c v\u00e0 nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng n\u00ean \u0111\u1ec3 b\u1ea3n th\u00e2n ngh\u1ec9 ng\u01a1i v\u00e0 l\u01b0\u1eddi m\u1ed9t ch\u00fat.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u01b0ng \u0111\u00f4i khi s\u1ef1 l\u01b0\u1eddi l\u1ea1i \u0111i qu\u00e1 xa, trong khi \u0111\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 b\u00ecnh th\u01b0\u1eddng k\u00e9o d\u00e0i 8 ti\u1ebfng th\u00ec ng\u1ee7 n\u01b0\u1edbng khi\u1ebfn b\u1ea1n tr\u00ec tr\u1ec7 v\u00e0 t\u0103ng th\u1eddi gian \u0111\u00f3 l\u00ean r\u1ea5t nhi\u1ec1u l\u1ea7n. Ng\u01b0\u1ee3c l\u1ea1i v\u1edbi c\u1ea3m gi\u00e1c s\u1ea3ng kho\u00e1i mong ch\u1edd, khi th\u1ee9c d\u1eady sau gi\u1ea5c ng\u1ee7 qu\u00e1 d\u00e0i c\u01a1 th\u1ec3 b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i u\u1ec3 o\u1ea3i, m\u1ec7t m\u1ecfi v\u00e0 kh\u00f4ng c\u00f3 n\u0103ng l\u01b0\u1ee3ng.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tuy v\u1eady r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ch\u1ecdn c\u00e1ch ng\u1ee7 n\u01b0\u1edbng \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y th\u1eddi gian cho nh\u1eefng ng\u00e0y ngh\u1ec9 cu\u1ed1i tu\u1ea7n hay k\u1ef3 ngh\u1ec9 k\u00e9o d\u00e0i. Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p kh\u00e1c l\u1ea1i mu\u1ed1n gi\u1eef t\u00e2m l\u00fd ng\u1ee7 b\u00f9 cho m\u1ed9t tu\u1ea7n d\u00e0i l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng. \u0110\u00f3 \u0111\u00f4i khi kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t, c\u00f9ng xem nh\u1eefng t\u00e1c h\u1ea1i c\u1ee7a ng\u1ee7 n\u01b0\u1edbng g\u00e2y ra ngay sau \u0111\u00e2y.<\/span><\/p>\n\n\n\n<div id=\"vuanem-1151672979\" 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_2026-04-03-135758.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\">9.190.000\u0111<\/div><div class=\"price\">7.352.000\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_2026-04-03-135800.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\">-40%<\/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\">8.784.000\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_2026-04-03-135801.jpg\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus gi\u1ea3m ti\u1ebfng \u1ed3n 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 gi\u1ea3m ti\u1ebfng \u1ed3n 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_2026-04-03-135810.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\">28.580.000\u0111<\/div><div class=\"price\">22.864.000\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-ngu-nuong-co-tot-khong\"><\/span>2. Ng\u1ee7 n\u01b0\u1edbng c\u00f3 t\u1ed1t kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00f9 b\u1ecb xem l\u00e0 th\u00f3i quen x\u1ea5u, nh\u01b0ng ng\u1ee7 n\u01b0\u1edbng kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng mang l\u1ea1i t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c. Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, vi\u1ec7c ng\u1ee7 th\u00eam l\u1ea1i gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c v\u00e0 c\u1ea3i thi\u1ec7n tinh th\u1ea7n \u2014 tuy nhi\u00ean ch\u1ec9 khi \u0111\u01b0\u1ee3c duy tr\u00ec trong gi\u1edbi h\u1ea1n h\u1ee3p l\u00fd. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u1ee3i \u00edch v\u00e0 \u0111i\u1ec1u ki\u1ec7n m\u00e0 ng\u1ee7 n\u01b0\u1edbng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c xem l\u00e0 \u201cc\u00f3 l\u1ee3i\u201d.<\/p>\n\n\n\n<p><strong>L\u1ee3i \u00edch c\u1ee7a ng\u1ee7 n\u01b0\u1edbng (khi ng\u1ee7 th\u00eam \u1edf m\u1ee9c h\u1ee3p l\u00fd):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c sau thi\u1ebfu ng\u1ee7: Khi b\u1ea1n tr\u1ea3i qua nh\u1eefng ng\u00e0y ng\u1ee7 kh\u00f4ng \u0111\u1ee7, ng\u1ee7 th\u00eam 1\u20132 gi\u1edd gi\u00fap b\u00f9 l\u1ea1i n\u0103ng l\u01b0\u1ee3ng thi\u1ebfu h\u1ee5t v\u00e0 h\u1ed7 tr\u1ee3 h\u1ec7 mi\u1ec5n d\u1ecbch ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n.<\/li>\n\n\n\n<li>Gi\u1ea3m c\u0103ng th\u1eb3ng t\u1ea1m th\u1eddi: Ng\u1ee7 th\u00eam gi\u00fap h\u1ea1 m\u1ee9c hormone c\u0103ng th\u1eb3ng (cortisol), mang l\u1ea1i c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i v\u00e0 gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd.<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n c\u1ea3m x\u00fac v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung: Ng\u1ee7 b\u00f9 h\u1ee3p l\u00fd gi\u00fap gi\u1ea3m c\u00e1u g\u1eaft, n\u00e2ng cao tinh th\u1ea7n v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung cho ng\u00e0y m\u1edbi.<\/li>\n<\/ul>\n\n\n\n<p><strong>Khi n\u00e0o ng\u1ee7 n\u01b0\u1edbng c\u00f3 th\u1ec3 \u201cc\u00f3 l\u1ee3i\u201d?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Khi thi\u1ebfu ng\u1ee7 nghi\u00eam tr\u1ecdng nhi\u1ec1u ng\u00e0y: Ng\u1ee7 n\u01b0\u1edbng trong ng\u00e0y ngh\u1ec9 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i ph\u1ea7n n\u00e0o s\u1ef1 thi\u1ebfu h\u1ee5t gi\u1ea5c ng\u1ee7 t\u00edch l\u0169y.<\/li>\n\n\n\n<li>Khi c\u01a1 th\u1ec3 \u0111ang b\u1ec7nh ho\u1eb7c suy nh\u01b0\u1ee3c: Ngh\u1ec9 ng\u01a1i nhi\u1ec1u h\u01a1n gi\u00fap c\u01a1 th\u1ec3 t\u1ef1 ch\u1eefa l\u00e0nh, t\u0103ng t\u1ed1c \u0111\u1ed9 h\u1ed3i ph\u1ee5c.<\/li>\n\n\n\n<li>Khi ng\u1ee7 n\u01b0\u1edbng kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 1\u20132 gi\u1edd: Gi\u1edbi h\u1ea1n h\u1ee3p l\u00fd n\u00e0y gi\u00fap tr\u00e1nh l\u00e0m r\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, v\u1eeba b\u00f9 n\u0103ng l\u01b0\u1ee3ng v\u1eeba kh\u00f4ng g\u00e2y m\u1ec7t th\u00eam.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-nhung-tac-hai-ngon-luong-cua-viec-ngu-nuong-gay-ra\"><\/span><b>3. Nh\u1eefng t\u00e1c h\u1ea1i ng\u00f4n l\u01b0\u1eddng c\u1ee7a vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng g\u00e2y ra<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31-nguy-co-lech-mui-gio-do-tac-dong-xa-hoi-social-jetlag\"><\/span><b>3.1. Nguy c\u01a1 l\u1ec7ch m\u00fai gi\u1edd do t\u00e1c \u0111\u1ed9ng x\u00e3 h\u1ed9i (social jetlag)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Sleep Magazine \u0111\u00e3 \u0111\u01b0a ra nh\u1eefng v\u1ea5n \u0111\u1ec1 li\u00ean quan \u0111\u1ebfn hi\u1ec7n t\u01b0\u1ee3ng social jetlag, \u1edf \u0111\u00f3 n\u00eau r\u00f5 n\u1ebfu ch\u00fang ta th\u1ee9c d\u1eady mu\u1ed9n h\u01a1n so v\u1edbi nh\u1eefng ng\u00e0y b\u00ecnh th\u01b0\u1eddng th\u00ec gi\u1edd sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 kh\u00f3 m\u00e0 th\u00edch nghi k\u1ecbp th\u1eddi.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22666 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\/ngu-nuong-la-gi-2.jpg\" alt=\"L\u1ec7ch m\u00fai gi\u1edd sinh h\u1ecdc g\u00e2y ra nh\u1eefng bi\u1ebfn \u0111\u1ed5i kh\u00f4ng t\u1ed1t cho c\u01a1 th\u1ec3\" class=\"wp-image-268223\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">L\u1ec7ch m\u00fai gi\u1edd sinh h\u1ecdc g\u00e2y ra nh\u1eefng bi\u1ebfn \u0111\u1ed5i kh\u00f4ng t\u1ed1t cho c\u01a1 th\u1ec3<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Do ph\u1ea3i l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp h\u1eb1ng ng\u00e0y n\u00ean gi\u1edd gi\u1ea5c \u0111\u00e3 \u0111\u01b0\u1ee3c c\u1ed1 \u0111\u1ecbnh, th\u1eddi gian ng\u1ee7 k\u00e9o d\u00e0i h\u01a1n v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 g\u00e2y l\u1ec7ch m\u00fai gi\u1edd sinh h\u1ecdc, \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t \u0111\u1ebfn c\u01a1 th\u1ec3.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ea1n ngh\u0129 \u0111\u01a1n gi\u1ea3n cu\u1ed1i tu\u1ea7n s\u1ebd x\u1ea3 h\u01a1i v\u00e0 ng\u1ee7 m\u1ed9t gi\u1ea5c d\u00e0i \u0111\u1ec3 b\u00f9 l\u1ea1i kho\u1ea3ng th\u1eddi gian d\u1eady s\u1edbm c\u1ee7a nh\u1eefng ng\u00e0y tr\u01b0\u1edbc \u0111\u00f3 nh\u01b0ng \u0111i\u1ec1u n\u00e0y v\u00f4 t\u00ecnh l\u1ea1i g\u00e2y ra nh\u1eefng bi\u1ebfn \u0111\u1ed5i khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 th\u00edch \u1ee9ng k\u1ecbp.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"32-gay-ra-tinh-trang-luoi-van-dong\"><\/span><b>3.2. G\u00e2y ra t\u00ecnh tr\u1ea1ng l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1eb1m trong nhi\u1ec1u gi\u1edd khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n c\u00f3 nh\u1eefng bi\u1ebfn \u0111\u1ed5i theo chi\u1ec1u h\u01b0\u1edbng ti\u00eau c\u1ef1c. C\u00e1c c\u01a1 b\u1eafp v\u00e0 m\u1ea1ch m\u00e1u kh\u00f4ng \u0111\u01b0\u1ee3c l\u01b0u th\u00f4ng n\u00ean d\u1ec5 xu\u1ea5t hi\u1ec7n t\u00ecnh tr\u1ea1ng t\u00ea m\u1ecfi tay ch\u00e2n, c\u01a1 th\u1ec3 kh\u00f4ng kh\u1ecfe m\u00e0 c\u00f2n ng\u01b0\u1ee3c l\u1ea1i g\u00e2y u\u1ec3 o\u1ea3i.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ng\u1ee7 n\u01b0\u1edbng qu\u00e1 l\u00e2u khi\u1ebfn b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng, n\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y xu\u1ea5t hi\u1ec7n th\u01b0\u1eddng xuy\u00ean th\u00ec c\u00e1c c\u01a1 v\u00e0 h\u1ec7 x\u01b0\u01a1ng b\u1eaft \u0111\u1ea7u suy gi\u1ea3m ch\u1ee9c n\u0103ng, y\u1ebfu \u0111i theo th\u1eddi gian t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"33-lam-tang-nguy-co-mac-benh-tieu-duong\"><\/span><b>3.3. L\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u1eafc \u0111\u1ebfn b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng th\u00ec ng\u01b0\u1eddi ta th\u01b0\u1eddng ngh\u0129 \u0111\u00e2y l\u00e0 c\u0103n b\u1ec7nh ch\u1ec9 xu\u1ea5t hi\u1ec7n khi tu\u1ed5i gi\u00e0 hay ng\u01b0\u1eddi b\u00e9o ph\u00ec nh\u01b0ng hi\u1ec7n nay s\u1ed1 ng\u01b0\u1eddi m\u1eafc b\u1ec7nh gia t\u0103ng \u1edf \u0111\u1ed9 tu\u1ed5i thanh thi\u1ebfu ni\u00ean.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22667 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\/ngu-nuong-la-gi-3.jpg\" alt=\"Ng\u1ee7 n\u01b0\u1edbng l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng\" class=\"wp-image-268224\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u1ee7 n\u01b0\u1edbng l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ch\u00ednh c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn l\u00e0 th\u00f3i quen gi\u1edd gi\u1ea5c \u0103n ng\u1ee7 thi\u1ebfu khoa h\u1ecdc. Theo Live Strong, d\u00f9 cho b\u1ea1n ng\u1ee7 \u00edt hay nhi\u1ec1u so v\u1edbi b\u00ecnh th\u01b0\u1eddng (8 ti\u1ebfng\/ng\u00e0y) c\u0169ng c\u00f3 nguy c\u01a1 g\u00e2y ra b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng. V\u00ec v\u1eady n\u1ebfu b\u1ea1n \u0111ang gi\u1eef th\u00f3i quen ng\u1ee7 n\u01b0\u1edbng t\u1eeb ng\u00e0y n\u00e0y qua ng\u00e0y kh\u00e1c th\u00ec h\u00e3y ng\u01b0ng ngay n\u1ebfu kh\u00f4ng mu\u1ed1n b\u1ec7nh t\u1eadt gh\u00e9 th\u0103m.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"34-gay-dau-dau-giam-tri-nho-thinh-luc\"><\/span><b>3.4. G\u00e2y \u0111au \u0111\u1ea7u, gi\u1ea3m tr\u00ed nh\u1edb, th\u00ednh l\u1ef1c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ch\u1eafc ch\u1eafn b\u1ea1n \u0111\u00e3 g\u1eb7p qua t\u00ecnh tr\u1ea1ng n\u00e0y m\u1ed7i l\u1ea7n ng\u1ee7 d\u1eady mu\u1ed9n &#8211; \u0111\u1ea7u h\u01a1i \u0111au, c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi, kh\u00f4ng th\u1ec3 t\u1eadp trung. V\u1eady t\u1ea1i sao l\u1ea1i nh\u01b0 th\u1ebf?<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00e2u tr\u1ea3 l\u1eddi n\u1eb1m \u1edf vi\u1ec7c l\u01b0\u1ee3ng oxy trong n\u00e3o b\u1ecb ti\u00eau hao qu\u00e1 nhi\u1ec1u khi b\u1ea1n d\u00e0nh th\u1eddi gian \u0111\u1ec3 ng\u1ee7 n\u01b0\u1edbng, khi th\u1ee9c d\u1eady n\u00e3o b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i ki\u1ec7t s\u1ee9c, thi\u1ebfu dinh d\u01b0\u1ee1ng t\u1ea1m th\u1eddi. V\u00e0 k\u1ebft qu\u1ea3 l\u00e0 tr\u00ed nh\u1edb v\u00e0 th\u00ednh l\u1ef1c b\u1ecb gi\u1ea3m s\u00fat qua th\u1eddi gian n\u1ebfu ng\u1ee7 n\u01b0\u1edbng c\u00f2n ti\u1ebfp di\u1ec5n.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"35-nguy-co-gay-ra-benh-beo-phi\"><\/span><b>3.5. Nguy c\u01a1 g\u00e2y ra b\u1ec7nh b\u00e9o ph\u00ec<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u00e9o ph\u00ec l\u00e0 c\u0103n b\u1ec7nh m\u00e0 kh\u00f4ng ai mong mu\u1ed1n m\u1eafc ph\u1ea3i v\u00ec n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ngo\u1ea1i h\u00ecnh, th\u1ea9m m\u1ef9 c\u01a1 th\u1ec3, l\u00e0 n\u1ed7i \u00e1m \u1ea3nh \u0111\u1ed1i v\u1edbi c\u00e1c b\u1ea1n n\u1eef. Nh\u01b0ng h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u kh\u00f4ng bi\u1ebft ng\u1ee7 nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng, kho\u1ea3ng 9-10 ti\u1ebfng m\u1ed9t \u0111\u00eam g\u00f3p ph\u1ea7n t\u0103ng 21% b\u1ec7nh b\u00e9o ph\u00ec xu\u1ea5t hi\u1ec7n.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22668 size-full\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-4.jpg\" alt=\"Ch\u1ee9ng b\u00e9o ph\u00ec s\u1ebd gh\u00e9 th\u0103m n\u1ebfu b\u1ea1n ng\u1ee7 n\u01b0\u1edbng qu\u00e1 nhi\u1ec1u\" class=\"wp-image-268225\" style=\"object-fit:cover\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ee9ng b\u00e9o ph\u00ec s\u1ebd gh\u00e9 th\u0103m n\u1ebfu b\u1ea1n ng\u1ee7 n\u01b0\u1edbng qu\u00e1 nhi\u1ec1u<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Th\u1ee9c \u0103n d\u1ea7n t\u00edch t\u1ee5 v\u00e0 t\u1ea1o th\u00e0nh nh\u1eefng c\u1ee5c m\u1ee1 th\u1eeba ngay trong l\u00fac ng\u1ee7 m\u00e0 ng\u01b0\u1eddi b\u1ec7nh kh\u00f4ng h\u1ec1 hay bi\u1ebft. V\u00e0 n\u1ebfu b\u1ea1n \u0111ang trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, \u0103n ki\u00eang \u0111\u1ec3 gi\u1ea3m c\u00e2n th\u00ec c\u0169ng n\u00ean ch\u00fa \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 ng\u1ee7 c\u1ee7a m\u00ecnh v\u00ec n\u00f3 c\u00f3 th\u1ec3 ph\u00e1 h\u1ee7y to\u00e0n b\u1ed9 c\u00f4ng tr\u00ecnh n\u1ed7 l\u1ef1c c\u1ee7a b\u1ea1n.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"36-nguy-co-mac-phai-benh-tim\"><\/span><b>3.6. Nguy c\u01a1 m\u1eafc ph\u1ea3i b\u1ec7nh tim<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1ec7nh tim c\u00f3 th\u1ec3 do b\u1ea9m sinh nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 sinh ra khi ch\u1ebf \u0111\u1ed9 ng\u1ee7 thi\u1ebfu khoa h\u1ecdc. Trong b\u1ea1n say gi\u1ea5c c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 c\u0169ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, nh\u1ecbp tim, co b\u00f3p c\u01a1 tim hay tu\u1ea7n ho\u00e0n m\u00e1u \u0111\u1ec1u gi\u1ea3m v\u00e0 n\u1ebfu tim kh\u00f4ng quay v\u1ec1 tr\u1ea1ng th\u00e1i b\u00ecnh th\u01b0\u1eddng k\u1ecbp l\u00fac th\u00ec nguy c\u01a1 m\u1eafc b\u1ec7nh r\u1ea5t cao.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110i\u1ec3n h\u00ecnh l\u00e0 c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch, tim m\u1ea1ch v\u00e0nh, huy\u1ebft \u00e1p cao, x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch, t\u1ea5t c\u1ea3 \u0111\u1ec1u nguy hi\u1ec3m v\u00e0 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u0111\u1ed9t qu\u1ef5 b\u1ea5t c\u1ee9 l\u00fac n\u00e0o.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo m\u1ed9t nghi\u00ean c\u1ee9u, ph\u1ee5 n\u1eef th\u01b0\u1eddng xuy\u00ean duy tr\u00ec vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng t\u1eeb 9-11 ti\u1ebfng\/ng\u00e0y c\u00f3 kh\u1ea3 n\u0103ng sinh ra c\u00e1c b\u1ec7nh v\u1ec1 tim cao h\u01a1n g\u1ea5p 38% so v\u1edbi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (8 ti\u1ebfng\/ng\u00e0y).<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"37-co-the-gay-ra-chan-an\"><\/span><b>3.7. C\u00f3 th\u1ec3 g\u00e2y ra ch\u00e1n \u0103n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t gi\u1ea5c ng\u1ee7 \u0111\u00fang ph\u1ea3i k\u00e9o d\u00e0i 8 ti\u1ebfng\/ng\u00e0y khi th\u1ee9c d\u1eady b\u1ea1n v\u1eabn c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 \u0103n s\u00e1ng cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng cho m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c. Tuy nhi\u00ean khi th\u1ee9c d\u1eady mu\u1ed9n t\u1ea7m 10h ho\u1eb7c 11h \u0111i\u1ec1u \u0111\u00f3 \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ecf qua b\u1eefa s\u00e1ng quan tr\u1ecdng, k\u00e9o theo t\u00ecnh tr\u1ea1ng ch\u00e1n \u0103n.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-22669 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\/ngu-nuong-la-gi-5.jpg\" alt=\"T\u00ecnh tr\u1ea1ng ch\u00e1n \u0103n hay \u0111au d\u1ea1 d\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n khi b\u1ea1n b\u1ecf b\u1eefa s\u00e1ng v\u00ec ng\u1ee7 qu\u00e1 gi\u1edd\" class=\"wp-image-268226\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-5.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-5-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-5-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">T\u00ecnh tr\u1ea1ng ch\u00e1n \u0103n hay \u0111au d\u1ea1 d\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n khi b\u1ea1n b\u1ecf b\u1eefa s\u00e1ng v\u00ec ng\u1ee7 qu\u00e1 gi\u1edd<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">C\u01a1 th\u1ec3 thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 ph\u1ee5c v\u1ee5 cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c trong ng\u00e0y, c\u00e1i b\u1ee5ng r\u1ed7ng v\u00e0o b\u1eefa s\u00e1ng c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra b\u1ec7nh \u0111au bao t\u1eed, s\u1ee9c \u0111\u1ec1 kh\u00e1ng y\u1ebfu.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"38-tang-nguy-co-dot-quy\"><\/span><b>3.8. T\u0103ng nguy c\u01a1 \u0111\u1ed9t qu\u1ef5\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a c\u00e1c nh\u00e0 khoa h\u1ecdc M\u1ef9, h\u1ecd \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng \u0111i \u0111\u00f4i v\u1edbi t\u0103ng nguy c\u01a1 \u0111\u1ed9t ng\u1ee5y. Tr\u00ean 9000 ng\u01b0\u1eddi tham gia nghi\u00ean c\u1ee9u v\u1edbi \u0111\u1ed9 tu\u1ed5i t\u1eeb 59-70 cho th\u1ea5y ng\u01b0\u1eddi ng\u1ee7 tr\u00ean 9 ti\u1ebfng gia t\u0103ng nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 l\u00ean \u0111\u1ebfn 70% so v\u1edbi nh\u1eefng ai ng\u1ee7 7 ti\u1ebfng.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-cach-de-tranh-ngu-nuong-trong-nhung-ngay-nghi\"><\/span><b>4. C\u00e1ch \u0111\u1ec3 tr\u00e1nh ng\u1ee7 n\u01b0\u1edbng trong nh\u1eefng ng\u00e0y ngh\u1ec9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u1eefng ng\u00e0y ngh\u1ec9 cu\u1ed1i tu\u1ea7n qu\u00fd gi\u00e1 th\u01b0\u1eddng l\u00e0 th\u1eddi gian \u0111\u1ec3 b\u1ea1n l\u01b0\u1eddi v\u00e0 th\u1ef1c hi\u1ec7n h\u00e0nh vi ng\u1ee7 n\u01b0\u1edbng c\u1ee7a m\u00ecnh, tuy v\u1eady \u0111i\u1ec1u \u0111\u00f3 g\u00e2y ra nhi\u1ec1u t\u00e1c h\u1ea1i kh\u00f4ng ng\u1edd v\u1eady n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c ph\u01b0\u01a1ng ph\u00e1p d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 tr\u00e1nh ng\u1ee7 n\u01b0\u1edbng kh\u00f4ng c\u1ea7n thi\u1ebft:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Tu\u00e2n th\u1ee7 gi\u1edd ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c d\u1eady theo \u0111\u00fang quy \u0111\u1ecbnh ngay c\u1ea3 cu\u1ed1i tu\u1ea7n v\u00e0 ng\u00e0y ngh\u1ec9, t\u1eadp th\u00f3i quen l\u00e0nh m\u1ea1nh n\u00e0y m\u1ed7i ng\u00e0y.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao \u0111\u1ec1u \u0111\u1eb7n trong tu\u1ea7n nh\u01b0ng tr\u00e1nh th\u1eddi gian g\u1ea7n \u0111i ng\u1ee7.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gi\u1eef m\u00f4i tr\u01b0\u1eddng ng\u1ee7 xung quanh ph\u00f2ng tr\u1edf n\u00ean l\u00fd t\u01b0\u1edfng \u0111\u1ec3 d\u1ec5 v\u00e0o gi\u1ea5c. Nhi\u1ec7t \u0111\u1ed9 n\u00ean l\u00e0 15,5 &#8211; 20 \u0111\u1ed9, ph\u00f2ng t\u1ed1i v\u00e0 y\u00ean t\u0129nh s\u1ebd gi\u00fap t\u1ea1o n\u00ean kh\u00f4ng gian l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7. Ngo\u00e0i ra m\u1ed9t b\u1ed9 <\/span><a href=\"https:\/\/vuanem.com\/danh-muc\/bo-chan-ga-goi\"><span style=\"font-weight: 400;\">ch\u0103n ga g\u1ed1i<\/span><\/a> <a href=\"https:\/\/vuanem.com\/danh-muc\/nem\"><span style=\"font-weight: 400;\">n\u1ec7m<\/span><\/a><span style=\"font-weight: 400;\"> \u00eam \u00e1i c\u0169ng g\u00f3p ph\u1ea7n \u0111\u1ec3 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t \u0111\u00eam ngon gi\u1ea5c.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Kh\u00f4ng s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7, tr\u00e1nh \u0111\u1ec3 \u0111i\u1ec7n tho\u1ea1i \u1edf trong t\u1ea7m tay v\u00ec nh\u01b0 th\u1ebf b\u1ea1n r\u1ea5t d\u1ec5 xao nh\u00e3ng t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ch\u1ecdn th\u1ef1c \u0111\u01a1n b\u1eefa t\u1ed1i nh\u1eb9 nh\u00e0ng, ch\u00fa \u00fd kh\u00f4ng n\u00ean \u0103n qu\u00e1 nhi\u1ec1u hay s\u1eed d\u1ee5ng c\u00e1c th\u1ee9c u\u1ed1ng k\u00edch th\u00edch tr\u01b0\u1edbc khi ng\u1ee7 nh\u01b0 r\u01b0\u1ee3u, c\u00e0 ph\u00ea. C\u00e0 ph\u00ea n\u00ean \u0111\u01b0\u1ee3c d\u00f9ng 6 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7 v\u00ec ch\u1ea5t caffeine l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n c\u00f3 th\u1ec3 t\u1ec9nh c\u1ea3 \u0111\u00eam.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-22670 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\/ngu-nuong-la-gi-6.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p duy tr\u00ec th\u00f3i quen t\u1ed1t, tr\u00e1nh ng\u1ee7 n\u01b0\u1edbng\" class=\"wp-image-268227\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-6.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-6-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/10\/ngu-nuong-la-gi-6-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p duy tr\u00ec th\u00f3i quen t\u1ed1t, tr\u00e1nh ng\u1ee7 n\u01b0\u1edbng<\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 c\u01a1 th\u1ec3 b\u1ea1n ngh\u1ec9 ng\u01a1i khi c\u1ea7n thi\u1ebft nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 ng\u1ee7 n\u01b0\u1edbng th\u01b0\u1eddng xuy\u00ean v\u00e0o cu\u1ed1i tu\u1ea7n. H\u00e3y gi\u1eef th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 \u0111\u1ea3m b\u1ea3o ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng\/ng\u00e0y \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nh\u1eefng c\u0103n b\u1ec7nh nguy hi\u1ec3m nh\u01b0: tim m\u1ea1ch, huy\u1ebft \u00e1p cao, \u0111\u1ed9t qu\u1ef5, b\u00e9o ph\u00ec,&#8230;<\/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;22664&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;3&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;1&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;1\\\/5 - (3 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Ng\u1ee7 n\u01b0\u1edbng l\u00e0 g\u00ec? Ng\u1ee7 n\u01b0\u1edbng c\u00f3 t\u1ed1t kh\u00f4ng v\u00e0 t\u00e1c h\u1ea1i?&quot;,&quot;width&quot;:&quot;26.5&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: 26.5px;\">\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            1\/5 - (3 \u0111\u00e1nh gi\u00e1)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n ho\u1eb7c c\u00e1c ng\u00e0y ngh\u1ec9, m\u1eb7c cho th\u1eddi gian tr\u00f4i. \u0110\u1eb7c bi\u1ec7t l\u00e0 gi\u1edbi tr\u1ebb khi kh\u00f4ng c\u00f2n \u00e1p l\u1ef1c c\u00f4ng&#8230;<\/p>\n","protected":false},"author":15,"featured_media":268221,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"ppma_author":[2082],"class_list":["post-22664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-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\/22664","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=22664"}],"version-history":[{"count":6,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/22664\/revisions"}],"predecessor-version":[{"id":268230,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/22664\/revisions\/268230"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/268221"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=22664"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=22664"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=22664"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=22664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}