{"id":3779,"date":"2025-12-04T14:31:21","date_gmt":"2025-12-04T07:31:21","guid":{"rendered":"http:\/\/58.186.80.5\/blog\/ngu-nhiet-do-bao-nhieu.html"},"modified":"2025-12-04T14:31:27","modified_gmt":"2025-12-04T07:31:27","slug":"ngu-nhiet-do-bao-nhieu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html","title":{"rendered":"Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau ph\u00f9 h\u1ee3p v\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe?"},"content":{"rendered":"<div id=\"vuanem-2195022692\" class=\"vuanem-before-content_4 vuanem-entity-placement\" style=\"margin-bottom: 30px;min-height: 100px;\"><a href=\"https:\/\/vuanem.com\/flash-sale?itm_source=seo&#038;itm_medium=bannertop-blog&#038;itm_campaign=ctkm\" target=\"_blank\" aria-label=\"Banner th\u00e1ng 4\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3.jpg\" alt=\"Banner th\u00e1ng 4\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3-300x159.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-3-768x407.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p>C\u00f3 r\u1ea5t nhi\u1ec1u l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon tr\u1ecdn v\u1eb9n. C\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n nh\u01b0: b\u1ea1n \u0103n qu\u00e1 no ho\u1eb7c qu\u00e1 \u0111\u00f3i, b\u1ea1n l\u1ee1 u\u1ed1ng tr\u00e0 ho\u1eb7c cafe \u0111\u1eb7c tr\u01b0\u1edbc khi ng\u1ee7, b\u1ea1n \u0111ang b\u1ecb c\u0103ng th\u1eb3ng, stress v\u1ec1 c\u00f4ng vi\u1ec7c, cu\u1ed9c s\u1ed1ng, hay gi\u01b0\u1eddng ng\u1ee7 kh\u00f4ng \u0111\u01b0\u1ee3c tho\u1ea3i m\u00e1i. Tuy nhi\u00ean, c\u00f3 m\u1ed9t nguy\u00ean nh\u00e2n m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng \u0111\u1ec3 \u00fd l\u1ea1i \u1ea3nh h\u01b0\u1edfng r\u00f5 r\u1ec7t \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, \u0111\u00f3 ch\u00ednh l\u00e0 nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng.<\/p>\n\n\n\n<p>Nhi\u1ec7t \u0111\u1ed9 qu\u00e1 n\u00f3ng hay qu\u00e1 l\u1ea1nh \u0111\u1ec1u khi\u1ebfn b\u1ea1n kh\u00f3 v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u. V\u1eady <a href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\">ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau<\/a> l\u00e0 l\u00fd t\u01b0\u1edfng? Li\u1ec7u c\u00f3 ph\u1ea3i c\u1ee9 th\u1ea5y \u1ea5m \u00e1p l\u00e0 \u0111\u00e3 ph\u00f9 h\u1ee3p? Nh\u1eefng l\u1eddi khuy\u00ean c\u1ee7a c\u00e1c nh\u00e0 khoa h\u1ecdc d\u01b0\u1edbi \u0111\u00e2y s\u1ebd cho b\u1ea1n c\u00e2u tr\u1ea3 l\u1eddi.&nbsp;<\/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-nhiet-do-bao-nhieu.html\/#1-ngu-o-nhiet-do-thich-hop-mang-lai-nhung-loi-ich-gi\" >1. Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 th\u00edch h\u1ee3p mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch g\u00ec?<\/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\/ngu-nhiet-do-bao-nhieu.html\/#11-giup-de-lam-buon-ngu\" >1.1 Gi\u00fap d\u1ec5 l\u00e0m bu\u1ed3n ng\u1ee7<\/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\/ngu-nhiet-do-bao-nhieu.html\/#12-giup-tang-chat-luong-ngu-ngon-hon\" >1.2. Gi\u00fap t\u0103ng ch\u1ea5t l\u01b0\u1ee3ng ng\u1ee7 ngon h\u01a1n<\/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\/ngu-nhiet-do-bao-nhieu.html\/#13-nhiet-do-phong-ngu-thich-hop-giup-chong-lao-hoa\" >1.3. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 th\u00edch h\u1ee3p gi\u00fap ch\u1ed1ng l\u00e3o h\u00f3a<\/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-nhiet-do-bao-nhieu.html\/#14-giam-cang-thang-can-bang-lai-co-the\" >1.4. Gi\u1ea3m c\u0103ng th\u1eb3ng, c\u00e2n b\u1eb1ng l\u1ea1i c\u01a1 th\u1ec3&nbsp;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#2-ngu-nhiet-do-bao-nhieu-la-tot-nhat-cho-giac-ngu-va-co-the-con-nguoi\" >2. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t nh\u1ea5t cho gi\u1ea5c ng\u1ee7 v\u00e0 c\u01a1 th\u1ec3 con ng\u01b0\u1eddi?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#21-ngu-nhiet-do-bao-nhieu-la-tot-doi-voi-nguoi-truong-thanh\" >2.1. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh?<\/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-nhiet-do-bao-nhieu.html\/#22-ngu-nhiet-do-bao-nhieu-la-tot-doi-voi-tre-em\" >2.2. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi tr\u1ebb em?<\/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-nhiet-do-bao-nhieu.html\/#23-ngu-nhiet-do-bao-nhieu-la-tot-doi-voi-nguoi-gia\" >2.3. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi gi\u00e0?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#3-mot-so-meo-kiem-soat-nhiet-do-phong-ngu-thich-hop\" >3. M\u1ed9t s\u1ed1 m\u1eb9o ki\u1ec3m so\u00e1t nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 th\u00edch h\u1ee3p<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#31-can-lam-gi-khi-nhiet-do-phong-ngu-qua-nong\" >3.1. C\u1ea7n l\u00e0m g\u00ec khi nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 qu\u00e1 n\u00f3ng?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#312-su-dung-quat-de-lam-mat-va-thoang-khi\" >3.1.2 S\u1eed d\u1ee5ng qu\u1ea1t \u0111\u1ec3 l\u00e0m m\u00e1t v\u00e0 tho\u00e1ng kh\u00ed<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#32-neu-phong-ngu-qua-lanh-thi-nen-lam-the-nao\" >3.2 N\u1ebfu ph\u00f2ng ng\u1ee7 qu\u00e1 l\u1ea1nh th\u00ec n\u00ean l\u00e0m th\u1ebf n\u00e0o?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/vuanem.com\/blog\/ngu-nhiet-do-bao-nhieu.html\/#322-di-tat-chan-khi-ngu-de-giu-am-ban-chan\" >3.2.2 \u0110i t\u1ea5t ch\u00e2n khi ng\u1ee7 \u0111\u1ec3 gi\u1eef \u1ea5m b\u00e0n ch\u00e2n<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-ngu-o-nhiet-do-thich-hop-mang-lai-nhung-loi-ich-gi\"><\/span>1. Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 th\u00edch h\u1ee3p mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch g\u00ec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u01b0\u1edbc khi t\u00ecm hi\u1ec3u ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t, c\u00f9ng t\u00ecm hi\u1ec3u xem ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 th\u00edch h\u1ee3p mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch g\u00ec nh\u00e9:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-giup-de-lam-buon-ngu\"><\/span>1.1 Gi\u00fap d\u1ec5 l\u00e0m bu\u1ed3n ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Khi m\u00f4i tr\u01b0\u1eddng xung quanh tr\u1edf n\u00ean m\u00e1t m\u1ebb, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u h\u1ea1 nhi\u1ec7t \u0111\u1ed9 trung t\u00e2m \u2013 \u0111\u00e2y l\u00e0 t\u00edn hi\u1ec7u \u0111\u1ec3 n\u00e3o b\u1ed9 k\u00edch ho\u1ea1t qu\u00e1 tr\u00ecnh ng\u1ee7. Nhi\u1ec7t \u0111\u1ed9 m\u00e1t v\u1eeba ph\u1ea3i gi\u00fap hormone melatonin \u0111\u01b0\u1ee3c ti\u1ebft ra nhi\u1ec1u h\u01a1n, \u0111\u01b0a b\u1ea1n v\u00e0o tr\u1ea1ng th\u00e1i bu\u1ed3n ng\u1ee7 t\u1ef1 nhi\u00ean, d\u1ec5 d\u00e0ng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 m\u00e0 kh\u00f4ng c\u1ea7n m\u1ea5t th\u1eddi gian tr\u1eb1n tr\u1ecdc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-giup-tang-chat-luong-ngu-ngon-hon\"><\/span>1.2. Gi\u00fap t\u0103ng ch\u1ea5t l\u01b0\u1ee3ng ng\u1ee7 ngon h\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Theo Sleep Advisor, khi \u1edf giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u, c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c nhi\u1ec7m v\u1ee5 thi\u1ebft y\u1ebfu nh\u01b0 t\u00e1i t\u1ea1o t\u1ebf b\u00e0o v\u00e0 c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb. Tuy nhi\u00ean, c\u01a1 th\u1ec3 l\u1ea1i kh\u00f4ng th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 \u1edf giai \u0111o\u1ea1n n\u00e0y.<\/p>\n\n\n\n<p>B\u1eb1ng c\u00e1ch gi\u1eef cho m\u00f4i tr\u01b0\u1eddng ng\u1ee7 m\u00e1t m\u1ebb, b\u1ea1n s\u1ebd k\u00edch th\u00edch b\u1ea3n n\u0103ng ng\u1ee7 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng qu\u00e1 cao l\u00fac n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ch\u1ecbu, b\u1ee9t r\u1ee9t v\u00e0 khi\u1ebfn b\u1ea1n m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 t\u00ecm l\u1ea1i gi\u1ea5c ng\u1ee7.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-53431\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-1.jpg\" alt=\"Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 th\u00edch h\u1ee3p gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c h\u01a1n\" class=\"wp-image-255402\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 th\u00edch h\u1ee3p gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c h\u01a1n<\/figcaption><\/figure><\/div>\n\n\n<p>Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng m\u00e1t m\u1ebb c\u0169ng k\u00edch th\u00edch s\u1ea3n xu\u1ea5t hormone melatonin, gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n. Hormone n\u00e0y c\u0169ng c\u00f3 l\u1ee3i cho vi\u1ec7c ki\u1ec3m so\u00e1t chu k\u1ef3 kinh nguy\u1ec7t, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u00e2n, ch\u1ed1ng ung th\u01b0 v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, nghi\u00ean c\u1ee9u ch\u1ec9 ra ch\u1ee9ng m\u1ea5t ng\u1ee7 v\u00e0 th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam c\u00f3 li\u00ean quan s\u1ef1 gi\u00e1n \u0111o\u1ea1n nhi\u1ec7t \u0111\u1ed9 c\u1ee7a c\u01a1 th\u1ec3. V\u00ec v\u1eady, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng m\u00e1t m\u1ebb (15,5-20 \u0111\u1ed9 C) c\u00f3 th\u1ec3 gi\u00fap h\u1ea1 th\u00e2n nhi\u1ec7t nhanh h\u01a1n, r\u00fat ng\u1eafn th\u1eddi gian ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng t\u1ef7 l\u1ec7 ng\u1ee7 s\u00e2u su\u1ed1t \u0111\u00eam.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, ng\u1ee7 trong m\u00f4i tr\u01b0\u1eddng tho\u1ea3i m\u00e1i gi\u00fap duy tr\u00ec gi\u1ea5c ng\u1ee7 s\u00e2u (NREM) v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1ea5c ng\u1ee7 REM \u2013 giai \u0111o\u1ea1n ng\u1ee7 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 ph\u1ee5c h\u1ed3i n\u00e3o b\u1ed9. Gi\u1ea5c ng\u1ee7 REM gi\u00fap c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb, t\u0103ng kh\u1ea3 n\u0103ng t\u1eadp trung, s\u00e1ng t\u1ea1o v\u00e0 \u1ed5n \u0111\u1ecbnh c\u1ea3m x\u00fac. N\u1ebfu nhi\u1ec7t \u0111\u1ed9 qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh, c\u01a1 th\u1ec3 s\u1ebd th\u01b0\u1eddng xuy\u00ean b\u1ecb \u0111\u00e1nh th\u1ee9c, c\u1eaft ng\u1eafn chu k\u1ef3 REM, khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung v\u00e0o ng\u00e0y h\u00f4m sau.<\/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><strong><a href=\"https:\/\/vuanem.com\/blog\/giac-ngu-dep.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/giac-ngu-dep.html\" target=\"_blank\" rel=\"noreferrer noopener\">Th\u1ebf n\u00e0o l\u00e0 gi\u1ea5c ng\u1ee7 \u0111\u1eb9p? Nh\u1eefng c\u00e1ch gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon tr\u1ecdn gi\u1ea5c<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/vuanem.com\/blog\/giac-ngu-rem.html\" target=\"_blank\" rel=\"noreferrer noopener\">T\u00e1c d\u1ee5ng v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 REM<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-nhiet-do-phong-ngu-thich-hop-giup-chong-lao-hoa\"><\/span>1.3. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 th\u00edch h\u1ee3p gi\u00fap ch\u1ed1ng l\u00e3o h\u00f3a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nh\u01b0 \u0111\u1ec1 c\u1eadp \u1edf tr\u00ean, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng m\u00e1t m\u1ebb th\u00fac \u0111\u1ea9y c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t h\u00f3c-m\u00f4n melatonin. Melatonin c\u0169ng l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, gi\u00fap b\u1ea1n ch\u1ed1ng l\u00e3o h\u00f3a m\u1ea1nh m\u1ebd. H\u1ee3p ch\u1ea5t n\u00e0y c\u0169ng ng\u0103n ch\u1eb7n t\u00e1c h\u1ea1i c\u1ee7a tia UV, \u0111\u1ed3ng th\u1eddi l\u00e0m cho da v\u00e0 t\u00f3c tr\u1ebb h\u00f3a v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-giam-cang-thang-can-bang-lai-co-the\"><\/span>1.4. Gi\u1ea3m c\u0103ng th\u1eb3ng, c\u00e2n b\u1eb1ng l\u1ea1i c\u01a1 th\u1ec3&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Khi \u1edf m\u00f4i tr\u01b0\u1eddng c\u00f3 nhi\u1ec7t \u0111\u1ed9 cao, c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3i ph\u00f3ng nhi\u1ec1u h\u00f3c-m\u00f4n c\u0103ng th\u1eb3ng cortisol. Trong khi \u0111\u00f3, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng m\u00e1t m\u1ebb c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng cortisol \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n s\u1ebd \u00edt c\u0103ng th\u1eb3ng v\u00e0 c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n khi \u0111\u01b0\u1ee3c m\u00e1t m\u1ebb.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, ng\u1ee7 trong ph\u00f2ng l\u1ea1nh c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. Khi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c \u0111\u1ea3m b\u1ea3o, b\u1ea1n s\u1ebd th\u1ee9c d\u1eady tho\u1ea3i m\u00e1i v\u00e0 c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n v\u1ec1 t\u1ed5ng th\u1ec3<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-53432\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-2.jpg\" alt=\"Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 ph\u00f9 h\u1ee3p gi\u00fap b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi\" class=\"wp-image-255403\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 ph\u00f9 h\u1ee3p gi\u00fap b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi<\/figcaption><\/figure><\/div>\n\n\n<div id=\"vuanem-200641075\" class=\"vuanem-content vuanem-entity-placement\"><div class=\"boxpromote\">\r\n<br>\r\n<div class=\"main-description-product\"><div class=\"head-block\"><h3 class=\"title-block\">TOP N\u1ec6M B\u00c1N CH\u1ea0Y 2026<\/h3><\/div><div class=\"content-block main-description\"><div class=\"additional-attributes-product\"><div class=\"product-listing grid add-background-white\"><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1103\/0\/cdnEHrvHBVGTCtTMRe5lqcnXC3krNxG3W9sleAIX_2026-04-08-135044.png\" alt=\"N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">8.390.000\u0111<\/div><div class=\"price\">6.712.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1611\/0\/3LP7xYCvT9rxcYLnDLfeUMX1Zi3z2YdNtqKEunev_2026-04-08-135049.jpg\" alt=\"N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">14.640.000\u0111<\/div><div class=\"price\">7.320.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-plus.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1644\/0\/gzHi260nxSafF8GwwSK5sOeG1FqWpgX7UWsqiU20_2026-04-08-135051.jpg\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-04-08-135106.png\" alt=\"[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">24.780.000\u0111<\/div><div class=\"price\">19.824.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/div>\r\n<a href=\"\/danh-muc\/nem?itm_source=seo&itm_medium=related-products\" class=\"moreproduct\" rel=\"noopener nofollow\" target=\"_blank\">Xem T\u1ea5t C\u1ea3<\/a>\r\n<\/div><\/div><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-ngu-nhiet-do-bao-nhieu-la-tot-nhat-cho-giac-ngu-va-co-the-con-nguoi\"><\/span>2. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t nh\u1ea5t cho gi\u1ea5c ng\u1ee7 v\u00e0 c\u01a1 th\u1ec3 con ng\u01b0\u1eddi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kh\u00f4ng c\u00f3 m\u1ed9t con s\u1ed1 c\u1ed1 \u0111\u1ecbnh cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi, b\u1edfi nhu c\u1ea7u nhi\u1ec7t \u0111\u1ed9 l\u00fd t\u01b0\u1edfng khi ng\u1ee7 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o \u0111\u1ed9 tu\u1ed5i, th\u1ec3 tr\u1ea1ng v\u00e0 th\u00f3i quen sinh ho\u1ea1t. Tuy nhi\u00ean, vi\u1ec7c gi\u1eef ph\u00f2ng ng\u1ee7 trong kho\u1ea3ng 18 \u2013 26\u00b0C \u0111\u01b0\u1ee3c xem l\u00e0 ph\u00f9 h\u1ee3p v\u1edbi \u0111a s\u1ed1. C\u00f9ng t\u00ecm hi\u1ec3u chi ti\u1ebft ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t theo t\u1eebng nh\u00f3m tu\u1ed5i:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21-ngu-nhiet-do-bao-nhieu-la-tot-doi-voi-nguoi-truong-thanh\"><\/span>2.1. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 20 \u2013 24\u00b0C. \u0110\u00e2y l\u00e0 kho\u1ea3ng nhi\u1ec7t gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea1 th\u00e2n nhi\u1ec7t, t\u1eeb \u0111\u00f3 nhanh ch\u00f3ng r\u01a1i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u. N\u1ebfu nhi\u1ec7t \u0111\u1ed9 qu\u00e1 n\u00f3ng, gi\u1ea5c ng\u1ee7 s\u1ebd b\u1ecb gi\u00e1n \u0111o\u1ea1n do to\u00e1t m\u1ed3 h\u00f4i; n\u1ebfu qu\u00e1 l\u1ea1nh, c\u01a1 th\u1ec3 d\u1ec5 c\u0103ng c\u1ee9ng c\u01a1 v\u00e0 t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam.<\/p>\n\n\n\n<p>\u0110\u1eb7c bi\u1ec7t, \u1edf m\u1ee9c nhi\u1ec7t m\u00e1t m\u1ebb n\u00e0y, n\u00e3o b\u1ed9 duy tr\u00ec \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 REM \u0111\u1ec1u \u0111\u1eb7n, h\u1ed7 tr\u1ee3 tr\u00ed nh\u1edb, s\u1ef1 t\u1eadp trung v\u00e0 ph\u1ee5c h\u1ed3i tinh th\u1ea7n sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng.<\/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\/2021\/03\/ngu-nhiet-do-bao-nhieu-3.jpg\" alt=\"Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau th\u00ec t\u1ed1t?\" class=\"wp-image-255405\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau th\u00ec t\u1ed1t?<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22-ngu-nhiet-do-bao-nhieu-la-tot-doi-voi-tre-em\"><\/span>2.2. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi tr\u1ebb em?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tr\u1ebb em, \u0111\u1eb7c bi\u1ec7t l\u00e0 tr\u1ebb s\u01a1 sinh, c\u00f3 th\u00e2n nhi\u1ec7t cao h\u01a1n ng\u01b0\u1eddi l\u1edbn v\u00e0 kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a nhi\u1ec7t \u0111\u1ed9 ch\u01b0a ho\u00e0n thi\u1ec7n. Do \u0111\u00f3, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng cho tr\u1ebb th\u01b0\u1eddng l\u00e0 22 \u2013 26\u00b0C.<\/p>\n\n\n\n<p>N\u1ebfu ph\u00f2ng qu\u00e1 n\u00f3ng, tr\u1ebb d\u1ec5 b\u1ecb to\u00e1t m\u1ed3 h\u00f4i, m\u1ea5t n\u01b0\u1edbc, th\u1eadm ch\u00ed t\u0103ng nguy c\u01a1 \u0111\u1ed9t t\u1eed \u1edf tr\u1ebb s\u01a1 sinh (SIDS). Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu ph\u00f2ng qu\u00e1 l\u1ea1nh, tr\u1ebb d\u1ec5 b\u1ecb c\u1ea3m l\u1ea1nh, ho v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. Khi \u0111\u01b0\u1ee3c ng\u1ee7 trong \u0111i\u1ec1u ki\u1ec7n nhi\u1ec7t \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, tr\u1ebb s\u1ebd duy tr\u00ec t\u1ed1t c\u00e1c chu k\u1ef3 ng\u1ee7 s\u00e2u (NREM) v\u00e0 REM, t\u1eeb \u0111\u00f3 ph\u00e1t tri\u1ec3n n\u00e3o b\u1ed9, chi\u1ec1u cao v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch kh\u1ecfe m\u1ea1nh.<\/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\/2021\/03\/ngu-nhiet-do-bao-nhieu-4.jpg\" alt=\"Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng cho tr\u1ebb th\u01b0\u1eddng l\u00e0 22 \u2013 26\u00b0C\" class=\"wp-image-255406\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi tr\u1ebb em?<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23-ngu-nhiet-do-bao-nhieu-la-tot-doi-voi-nguoi-gia\"><\/span>2.3. Ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi gi\u00e0?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi cao tu\u1ed5i th\u01b0\u1eddng c\u00f3 gi\u1ea5c ng\u1ee7 ch\u1eadp ch\u1eddn, d\u1ec5 t\u1ec9nh gi\u1ea5c, \u0111\u1ed3ng th\u1eddi kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t gi\u1ea3m s\u00fat theo tu\u1ed5i t\u00e1c. V\u00ec v\u1eady, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng n\u00ean \u0111\u01b0\u1ee3c gi\u1eef \u1edf m\u1ee9c 22 \u2013 25\u00b0C, kh\u00f4ng qu\u00e1 ch\u00eanh l\u1ec7ch so v\u1edbi nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>\u1ede m\u1ee9c nhi\u1ec7t n\u00e0y, ng\u01b0\u1eddi gi\u00e0 s\u1ebd h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng chu\u1ed9t r\u00fat, kh\u00f3 th\u1edf, \u0111au nh\u1ee9c x\u01b0\u01a1ng kh\u1edbp khi ng\u1ee7. \u0110\u1ed3ng th\u1eddi, gi\u1ea5c ng\u1ee7 REM \u2013 v\u1ed1n \u0111\u00e3 ng\u1eafn d\u1ea7n theo tu\u1ed5i t\u00e1c \u2013 c\u0169ng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, gi\u00fap tinh th\u1ea7n minh m\u1eabn h\u01a1n v\u00e0o ban ng\u00e0y v\u00e0 gi\u1ea3m nguy c\u01a1 sa s\u00fat tr\u00ed tu\u1ec7.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Xem th\u00eam: <a href=\"https:\/\/vuanem.com\/blog\/thoi-quen-tao-giac-ngu-tot-cho-tre.html\" target=\"_blank\" rel=\"noreferrer noopener\">M\u00e1ch nh\u1ecf 10 th\u00f3i quen gi\u00fap tr\u1ebb c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1t nh\u1ea5t<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-mot-so-meo-kiem-soat-nhiet-do-phong-ngu-thich-hop\"><\/span>3. M\u1ed9t s\u1ed1 m\u1eb9o ki\u1ec3m so\u00e1t nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 th\u00edch h\u1ee3p<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31-can-lam-gi-khi-nhiet-do-phong-ngu-qua-nong\"><\/span>3.1. C\u1ea7n l\u00e0m g\u00ec khi nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 qu\u00e1 n\u00f3ng?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>3.1.1 Thay \u0111\u1ed5i ch\u0103n ga g\u1ed1i, \u0111\u1ec7m m\u1ecfng, nh\u1eb9, m\u00e1t h\u01a1n<\/strong><\/p>\n\n\n\n<p>Ti\u1ebfn s\u0129 Rajkumar Dasgupta cho bi\u1ebft, b\u1ea1n n\u00ean \u01b0u ti\u00ean s\u1eed d\u1ee5ng m\u1ed9t b\u1ed9 ch\u0103n g\u1ed1i c\u00f3 \u0111\u1ed9 tho\u00e1ng m\u00e1t cao v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t khi ng\u1ee7. Nh\u1eefng ch\u1ea5t li\u1ec7u v\u1ea3i c\u00f3 ngu\u1ed3n g\u1ed1c t\u1ef1 nhi\u00ean nh\u01b0 v\u1ea3i cotton, v\u1ea3i s\u1ee3i g\u1ed7 hay l\u1ee5a l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, n\u00ean s\u1eed d\u1ee5ng ga tr\u1ea3i gi\u01b0\u1eddng l\u00e0m t\u1eeb cotton, \u0111\u0169i, l\u1ee5a c\u00f3 kh\u1ea3 n\u0103ng co d\u00e3n, h\u00fat \u1ea9m v\u00e0 th\u1ea5m m\u1ed3 h\u00f4i r\u1ea5t t\u1ed1t, gi\u00fap gi\u1ea3m nhi\u1ec7t v\u00e0 l\u00e0m m\u00e1t c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>Kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng l\u00e0 m\u1ed9t chi\u1ebfc \u0111\u1ec7m c\u00f3 l\u1edbp b\u1ecdc t\u1eeb ch\u1ea5t li\u1ec7u tho\u00e1ng m\u00e1t, \u0111i k\u00e8m nh\u1eefng c\u00f4ng ngh\u1ec7 nh\u01b0 l\u1ed7 kh\u00ed tho\u00e1t nhi\u1ec7t, c\u00f3 l\u00f2 xo\u2026 s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 \u00eam \u00e1i v\u00e0 tuy\u1ec7t v\u1eddi.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-51247\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-5.jpg\" alt=\"Thay ch\u0103n ga g\u1ed1i m\u1edbi \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n\" class=\"wp-image-255407\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-5.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-5-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-5-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Thay ch\u0103n ga g\u1ed1i m\u1edbi \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/figcaption><\/figure><\/div>\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Xem th\u00eam: <a href=\"https:\/\/vuanem.com\/blog\/top-nem-mong.html\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/top-nem-mong.html\" rel=\"noreferrer noopener\">Top 10 n\u1ec7m m\u1ecfng t\u1ed1t v\u00e0 b\u00e1n ch\u1ea1y nh\u1ea5t n\u0103m 2025<\/a><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"312-su-dung-quat-de-lam-mat-va-thoang-khi\"><\/span>3.1.2 S\u1eed d\u1ee5ng qu\u1ea1t \u0111\u1ec3 l\u00e0m m\u00e1t v\u00e0 tho\u00e1ng kh\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng m\u1ed9t chi\u1ebfc qu\u1ea1t h\u01a1i n\u01b0\u1edbc \u0111\u1ec3 gi\u1eef nhi\u1ec7t \u0111\u1ed9 m\u00e1t su\u1ed1t \u0111\u00eam. Qu\u1ea1t ti\u00eau t\u1ed1n \u00edt \u0111i\u1ec7n h\u01a1n \u0111i\u1ec1u h\u00f2a.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, nhi\u1ec7t \u0111\u1ed9 l\u00e0m m\u00e1t m\u00e0 qu\u1ea1t c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u01b0\u01a1ng th\u00edch v\u1edbi m\u1ee9c 18,3\u00b0C &#8211; m\u1ee9c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng cho ph\u00f2ng ng\u1ee7. So v\u1edbi \u0111i\u1ec1u h\u00f2a, qu\u1ea1t c\u0169ng c\u00f3 th\u1ec3 l\u00e0m h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u1ee7a b\u1ea1n xu\u1ed1ng kh\u00e1 nhanh, n\u00ean b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i lo s\u1ebd ph\u1ea3i m\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>\u0110\u1ecdc th\u00eam:&nbsp;<a href=\"https:\/\/vuanem.com\/blog\/ngu-quat-co-tot-khong.html\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/ngu-quat-co-tot-khong.html\" rel=\"noreferrer noopener\">Ng\u1ee7 qu\u1ea1t c\u00f3 t\u1ed1t kh\u00f4ng? Nh\u1eefng l\u1ee3i \u00edch v\u00e0 t\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c ng\u1ee7 qu\u1ea1t<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"32-neu-phong-ngu-qua-lanh-thi-nen-lam-the-nao\"><\/span>3.2 N\u1ebfu ph\u00f2ng ng\u1ee7 qu\u00e1 l\u1ea1nh th\u00ec n\u00ean l\u00e0m th\u1ebf n\u00e0o?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n, nh\u01b0ng m\u1ed9t c\u0103n ph\u00f2ng qu\u00e1 l\u1ea1nh s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f3 ch\u1ecbu v\u00e0 lu\u00f4n n\u1ed5i gai \u1ed1c. \u0110\u1ec3 c\u1ea3m th\u1ea5y d\u1ec5 ng\u1ee7 h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t bi\u1ec7n ph\u00e1p sau:<\/p>\n\n\n\n<p><strong>3.2.1 \u0110\u1eafp th\u00eam ch\u0103n \u0111\u1ec3 gi\u1eef \u1ea5m cho c\u01a1 th\u1ec3<\/strong><\/p>\n\n\n\n<p>\u0110\u1eafp ch\u0103n \u0111\u01b0\u1ee3c cho l\u00e0 r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe, v\u00ec v\u1eady \u0111\u1eebng c\u00f3 ch\u1ecbu r\u00e9t trong khi b\u1ea1n c\u00f3 th\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ho\u00e0n h\u1ea3o h\u01a1n v\u1edbi nh\u1eefng chi\u1ebfc ch\u0103n. N\u1ebfu c\u1ea3m th\u1ea5y v\u1eabn l\u1ea1nh sau khi \u0111\u1eafp ch\u0103n, b\u1ea1n c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c cho th\u00eam ru\u1ed9t v\u00e0o ch\u0103n \u0111\u1ec3 t\u0103ng \u0111\u1ed9 \u1ea5m.<\/p>\n\n\n\n<p>Ngo\u00e0i vi\u1ec7c t\u1ea1o nhi\u1ec7t \u0111\u1ed9 l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7, th\u00ec vi\u1ec7c \u0111\u1eafp ch\u0103n d\u00e0y s\u1ebd t\u1ea1o \u201chi\u1ec7u \u1ee9ng \u00f4m\u201d gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 c\u00f3 c\u1ea3m gi\u00e1c an to\u00e0n \u0111\u1ec3 v\u00e0o gi\u1ea5c d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-53429\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-6.jpg\" alt=\"\u0110\u1eafp th\u00eam ch\u0103n \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n\" class=\"wp-image-255409\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-6.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-6-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2021\/03\/ngu-nhiet-do-bao-nhieu-6-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1eafp th\u00eam ch\u0103n \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/figcaption><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"322-di-tat-chan-khi-ngu-de-giu-am-ban-chan\"><\/span>3.2.2 \u0110i t\u1ea5t ch\u00e2n khi ng\u1ee7 \u0111\u1ec3 gi\u1eef \u1ea5m b\u00e0n ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Vi\u1ec7c \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 gi\u1eef \u1ea5m l\u00e0 \u0111i th\u00eam m\u1ed9t \u0111\u00f4i t\u1ea5t v\u00e0o ch\u00e2n. N\u1ebfu c\u1ea3m th\u1ea5y lo l\u1eafng v\u1ec1 vi\u1ec7c \u0111\u1ed5 m\u1ed3 h\u00f4i ch\u00e2n v\u00e0o ban \u0111\u00eam, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn nh\u1eefng ch\u1ea5t li\u1ec7u v\u1ea3i tho\u00e1ng kh\u00ed nh\u01b0 len ho\u1eb7c b\u00f4ng.<\/p>\n\n\n\n<p>Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. Kh\u00f4ng n\u00ean \u0111\u1ec3 m\u1ee9c nhi\u1ec7t qu\u00e1 th\u1ea5p hay qu\u00e1 cao v\u00ec c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n tr\u1edf n\u00ean kh\u00f3 ch\u1ecbu, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c ho\u1eb7c c\u1ea3m l\u1ea1nh. Hi v\u1ecdng th\u00f4ng qua b\u00e0i vi\u1ebft \u0111\u00e3 gi\u00fap b\u1ea1n gi\u1ea3i \u0111\u00e1p \u0111\u01b0\u1ee3c vi\u1ec7c ng\u1ee7 nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau l\u00e0 h\u1ee3p l\u00fd \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u1ecdn v\u1eb9n v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng.<\/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;3779&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 bao nhi\u00eau ph\u00f9 h\u1ee3p v\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe?&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 \u0111\u00e1nh gi\u00e1)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>C\u00f3 r\u1ea5t nhi\u1ec1u l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon tr\u1ecdn v\u1eb9n. C\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n nh\u01b0: b\u1ea1n \u0103n qu\u00e1 no ho\u1eb7c qu\u00e1&#8230;<\/p>\n","protected":false},"author":15,"featured_media":255401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"ppma_author":[2082],"class_list":["post-3779","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\/3779","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=3779"}],"version-history":[{"count":8,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/3779\/revisions"}],"predecessor-version":[{"id":265242,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/3779\/revisions\/265242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/255401"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=3779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=3779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=3779"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=3779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}