{"id":48151,"date":"2025-12-31T15:30:55","date_gmt":"2025-12-31T08:30:55","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=48151"},"modified":"2025-12-31T15:30:57","modified_gmt":"2025-12-31T08:30:57","slug":"cach-de-khong-buon-ngu-khi-lam-viec","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html","title":{"rendered":"\u0110i\u1ec3m danh 15+ c\u00e1ch \u0111\u1ec3 kh\u00f4ng c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c"},"content":{"rendered":"<div id=\"vuanem-2755959691\" 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>C\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c l\u00e0 chuy\u1ec7n ai c\u0169ng t\u1eebng g\u1eb7p, nh\u1ea5t l\u00e0 v\u00e0o bu\u1ed5i tr\u01b0a ho\u1eb7c sau nh\u1eefng gi\u1edd l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng. C\u01a1n bu\u1ed3n ng\u1ee7 kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ea1n m\u1ea5t t\u1eadp trung m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c. V\u1eady l\u00e0m sao \u0111\u1ec3 c\u01a1 th\u1ec3 t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7u \u00f3c minh m\u1eabn h\u01a1n? C\u00f9ng \u0111i\u1ec3m qua h\u01a1n 15 c\u00e1ch \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n \u0111\u00e1nh bay c\u01a1n bu\u1ed3n ng\u1ee7 ngay t\u1ea1i b\u00e0n l\u00e0m vi\u1ec7c nh\u00e9.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#1-bat-mi-15-cach-de-khong-buon-ngu-khi-lam-viec\" >1. B\u1eadt m\u00ed 15+ c\u00e1ch \u0111\u1ec3 kh\u00f4ng bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#11-di-dao-truoc-khi-lam-viec\" >1.1. \u0110i d\u1ea1o tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#12-chop-mat-truoc-khi-lam-viec\" >1.2. Ch\u1ee3p m\u1eaft tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#13-nghi-giai-lao\" >1.3. Ngh\u1ec9 gi\u1ea3i lao<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#14-giu-khong-gian-lam-viec-sang-sua\" >1.4. Gi\u1eef kh\u00f4ng gian l\u00e0m vi\u1ec7c s\u00e1ng s\u1ee7a<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#15-uong-nuoc\" >1.5. U\u1ed1ng n\u01b0\u1edbc<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#16-uong-ca-phe-vao-dau-gio-lam-viec\" >1.6. U\u1ed1ng c\u00e0 ph\u00ea v\u00e0o \u0111\u1ea7u gi\u1edd l\u00e0m vi\u1ec7c&nbsp;<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#17-an-nhe\" >1.7. \u0102n nh\u1eb9<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#18-lam-nhung-viec-don-gian-khi-co-the-met-moi\" >1.8. L\u00e0m nh\u1eefng vi\u1ec7c \u0111\u01a1n gi\u1ea3n khi c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#19-su-dung-mui-huong-de-danh-thuc-ban\" >1.9. S\u1eed d\u1ee5ng m\u00f9i h\u01b0\u01a1ng \u0111\u1ec3 \u0111\u00e1nh th\u1ee9c b\u1ea1n<\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#110-nghe-nhac\" >1.10. Nghe nh\u1ea1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#111-noi-chuyen-voi-ai-do\" >1.11. N\u00f3i chuy\u1ec7n v\u1edbi ai \u0111\u00f3<\/a><\/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\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#112-ngoi-thang-day\" >1.12. Ng\u1ed3i th\u1eb3ng d\u1eady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#114-tu-massage-cho-ban-than\" >1.14. T\u1ef1 massage cho b\u1ea3n th\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#115-nhai-keo-cao-su\" >1.15. Nhai k\u1eb9o cao su<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#116-rua-mat-bang-nuoc-lanh\" >1.16. R\u1eeda m\u1eb7t b\u1eb1ng n\u01b0\u1edbc l\u1ea1nh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#117-thuc-hien-hit-tho-sau\" >1.17. Th\u1ef1c hi\u1ec7n h\u00edt th\u1edf s\u00e2u&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#118-thay-doi-khong-gian-lam-viec\" >1.18. Thay \u0111\u1ed5i kh\u00f4ng gian l\u00e0m vi\u1ec7c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#2-vi-sao-ban-cam-thay-buon-ngu-khi-lam-viec\" >2. V\u00ec sao b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#3-thay-doi-loi-song-dai-han-de-han-che-buon-ngu-khi-lam-viec\" >3. Thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng d\u00e0i h\u1ea1n \u0111\u1ec3 h\u1ea1n ch\u1ebf bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#31-dau-tu-chan-ga-goi-nem-cho-khong-gian-nghi-ngoi\" >3.1. \u0110\u1ea7u t\u01b0 ch\u0103n ga g\u1ed1i n\u1ec7m cho kh\u00f4ng gian ngh\u1ec9 ng\u01a1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#32-tao-moi-truong-ngu-ly-tuong\" >3.2. T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#33-an-uong-va-ren-luyen-khoa-hoc\" >3.3. \u0102n u\u1ed1ng v\u00e0 r\u00e8n luy\u1ec7n khoa h\u1ecdc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/vuanem.com\/blog\/cach-de-khong-buon-ngu-khi-lam-viec.html\/#34-xay-dung-thoi-quen-ngu-tot\" >3.4. X\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 t\u1ed1t<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-bat-mi-15-cach-de-khong-buon-ngu-khi-lam-viec\"><\/span>1. B\u1eadt m\u00ed 15+ c\u00e1ch \u0111\u1ec3 kh\u00f4ng bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u1ebfu b\u1ea1n \u0111ang \u0111\u1ea5u tranh \u0111\u1ec3 gi\u1eef t\u1ec9nh t\u00e1o trong c\u00f4ng vi\u1ec7c th\u00ec h\u00e3y th\u1eed m\u1ed9t s\u1ed1 c\u00e1ch \u0111\u1ec3 kh\u00f4ng bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-di-dao-truoc-khi-lam-viec\"><\/span>1.1. \u0110i d\u1ea1o tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>H\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh v\u00e0 v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o. \u0110i b\u1ed9 r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o c\u1ee7a b\u1ea1n, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n \u0111i b\u1ed9 v\u00e0o s\u00e1ng s\u1edbm th\u1ee9c d\u1eady. \u0110\u00e2y ch\u00ednh l\u00e0 c\u00e1ch \u0111\u1ec3 kh\u00f4ng bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c v\u1eeba hi\u1ec7u qu\u1ea3, v\u1eeba \u0111\u01a1n gi\u1ea3n m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-chop-mat-truoc-khi-lam-viec\"><\/span>1.2. Ch\u1ee3p m\u1eaft tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>M\u1eb7c d\u00f9 b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 trong gi\u1edd l\u00e0m vi\u1ec7c, nh\u01b0ng ch\u1ee3p m\u1eaft tr\u01b0\u1edbc khi v\u00e0o gi\u1edd l\u00e0m c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o c\u1ee7a b\u1ea1n. \u0110\u00e2y l\u00e0 m\u1ed9t m\u1eb9o \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi l\u00e0m vi\u1ec7c theo ca. Ch\u1ee3p m\u1eaft kho\u1ea3ng 15 &#8211; 20 ph\u00fat tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o trong su\u1ed1t ca l\u00e0m vi\u1ec7c<\/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\/2022\/06\/chop-mat-mot-chut-truoc-gio-lam-viec-giup-ban-tinh-tao.jpg\" alt=\"Ch\u1ee3p m\u1eaft m\u1ed9t ch\u00fat tr\u01b0\u1edbc gi\u1edd l\u00e0m vi\u1ec7c gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o\" class=\"wp-image-268713\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/chop-mat-mot-chut-truoc-gio-lam-viec-giup-ban-tinh-tao.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/chop-mat-mot-chut-truoc-gio-lam-viec-giup-ban-tinh-tao-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/chop-mat-mot-chut-truoc-gio-lam-viec-giup-ban-tinh-tao-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ee3p m\u1eaft m\u1ed9t ch\u00fat tr\u01b0\u1edbc gi\u1edd l\u00e0m vi\u1ec7c gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-nghi-giai-lao\"><\/span>1.3. Ngh\u1ec9 gi\u1ea3i lao<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng m\u1ed9t ch\u1ed7 qu\u00e1 l\u00e2u, ch\u1eb3ng h\u1ea1n nh\u01b0 \u1edf b\u00e0n l\u00e0m vi\u1ec7c ho\u1eb7c qu\u1ea7y thu ng\u00e2n c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi. H\u00e3y th\u1eed \u0111\u1ee9ng d\u1eady v\u00e0 ngh\u1ec9 gi\u1ea3i lao v\u00e0i gi\u1edd m\u1ed9t l\u1ea7n n\u1ebfu c\u00f3 th\u1ec3.&nbsp;<\/p>\n\n\n\n<p>V\u00ed d\u1ee5: H\u00e3y th\u1eed \u0111i b\u1ed9 xung quanh v\u0103n ph\u00f2ng ho\u1eb7c n\u01a1i l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n trong khi b\u1ea1n nh\u1eadn m\u1ed9t cu\u1ed9c \u0111i\u1ec7n tho\u1ea1i n\u00e0o \u0111\u00f3. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u1eed nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c \u0111\u01a1n gi\u1ea3n t\u1ea1i b\u00e0n l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-giu-khong-gian-lam-viec-sang-sua\"><\/span>1.4. Gi\u1eef kh\u00f4ng gian l\u00e0m vi\u1ec7c s\u00e1ng s\u1ee7a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n l\u00e0m vi\u1ec7c v\u00e0o ban ng\u00e0y, h\u00e3y \u0111\u1ec3 c\u1eeda s\u1ed5 n\u01a1i l\u00e0m vi\u1ec7c lu\u00f4n m\u1edf \u0111\u1ec3 \u0111\u00f3n \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi. N\u1ebfu b\u1ea1n l\u00e0m vi\u1ec7c ca \u0111\u00eam ho\u1eb7c \u1edf n\u01a1i thi\u1ebfu s\u00e1ng, h\u00e3y b\u1eadt \u0111\u00e8n \u0111\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 minh m\u1eabn h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15-uong-nuoc\"><\/span>1.5. U\u1ed1ng n\u01b0\u1edbc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nh\u1ea5m nh\u00e1p c\u00e0 ph\u00ea c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng t\u1ea1m th\u1eddi, nh\u01b0ng u\u1ed1ng n\u01b0\u1edbc trong su\u1ed1t gi\u1edd l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n s\u1ebd t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u01a1n nhi\u1ec1u v\u00e0 c\u0169ng c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1eef cho b\u1ea1n t\u1ec9nh t\u00e1o. T\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c h\u01a1n.<\/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\/2022\/06\/thieu-nuoc-cung-la-nguyen-nhan-gay-buon-ngu-khi-lam-viec.jpg\" alt=\"Thi\u1ebfu n\u01b0\u1edbc c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c\" class=\"wp-image-268719\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thieu-nuoc-cung-la-nguyen-nhan-gay-buon-ngu-khi-lam-viec.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thieu-nuoc-cung-la-nguyen-nhan-gay-buon-ngu-khi-lam-viec-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thieu-nuoc-cung-la-nguyen-nhan-gay-buon-ngu-khi-lam-viec-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Thi\u1ebfu n\u01b0\u1edbc c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16-uong-ca-phe-vao-dau-gio-lam-viec\"><\/span>1.6. U\u1ed1ng c\u00e0 ph\u00ea v\u00e0o \u0111\u1ea7u gi\u1edd l\u00e0m vi\u1ec7c&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ti\u00eau th\u1ee5 m\u1ed9t \u00edt caffein v\u00e0o \u0111\u1ea7u gi\u1edd l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 h\u1ea1n ch\u1ebf s\u1ef1 bu\u1ed3n ng\u1ee7 h\u01a1n. Tuy nhi\u00ean, h\u00e3y \u0111\u1ea3m b\u1ea3o ch\u1ec9 u\u1ed1ng c\u00e0 ph\u00ea v\u00e0o th\u1eddi \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u ca l\u00e0m. U\u1ed1ng c\u00e0 ph\u00ea qu\u00e1 mu\u1ed9n c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf gi\u1ea5c ng\u1ee7 sau gi\u1edd l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17-an-nhe\"><\/span>1.7. \u0102n nh\u1eb9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0102n c\u00e1c m\u00f3n \u0103n nh\u1eb9 l\u00e0nh m\u1ea1nh trong ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1eef cho l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u c\u1ee7a b\u1ea1n v\u00e0 s\u1ef1 t\u1eadp trung \u1ed5n \u0111\u1ecbnh su\u1ed1t c\u1ea3 ng\u00e0y. H\u00e3y l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m c\u00f3 s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a protein, tinh b\u1ed9t v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. C\u00e1c l\u1ef1a ch\u1ecdn \u0103n nh\u1eb9 t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01a1 \u0111\u1eadu ph\u1ed9ng v\u00e0 b\u00e1nh quy l\u00e0m t\u1eeb l\u00faa m\u00ec nguy\u00ean c\u00e1m<\/li>\n\n\n\n<li>Granola v\u00e0 s\u1eefa chua<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 tr\u00e1i c\u00e2y<\/li>\n<\/ul>\n\n\n\n<p>Tr\u00e1nh ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 nhi\u1ec1u \u0111\u01b0\u1eddng, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u00e1nh k\u1eb9o, thanh n\u0103ng l\u01b0\u1ee3ng v\u00e0 coca.<\/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\/2022\/06\/an-nhe-giup-ban-duy-tri-su-tap-trung-trong-thoi-gian-dai.jpg\" alt=\"\u0102n nh\u1eb9 gi\u00fap b\u1ea1n duy tr\u00ec s\u1ef1 t\u1eadp trung trong th\u1eddi gian d\u00e0i\" class=\"wp-image-268710\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/an-nhe-giup-ban-duy-tri-su-tap-trung-trong-thoi-gian-dai.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/an-nhe-giup-ban-duy-tri-su-tap-trung-trong-thoi-gian-dai-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/an-nhe-giup-ban-duy-tri-su-tap-trung-trong-thoi-gian-dai-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>\u0102n nh\u1eb9 gi\u00fap b\u1ea1n duy tr\u00ec s\u1ef1 t\u1eadp trung trong th\u1eddi gian d\u00e0i<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18-lam-nhung-viec-don-gian-khi-co-the-met-moi\"><\/span>1.8. L\u00e0m nh\u1eefng vi\u1ec7c \u0111\u01a1n gi\u1ea3n khi c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, b\u1ea1n c\u00f3 th\u1ec3 kh\u00f3 t\u1eadp trung v\u00e0o c\u00e1c nhi\u1ec7m v\u1ee5 ph\u1ee9c t\u1ea1p. N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y ho\u00e0n th\u00e0nh c\u00e1c c\u00f4ng vi\u1ec7c d\u1ec5 d\u00e0ng nh\u1ea5t v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0y, ch\u1eb3ng h\u1ea1n nh\u01b0 tr\u1ea3 l\u1eddi email, n\u1ed9p t\u00e0i li\u1ec7u ho\u1eb7c s\u1eafp x\u1ebfp l\u1ea1i m\u00e0n h\u00ecnh m\u00e1y t\u00ednh c\u1ee7a b\u1ea1n. Th\u00f4ng th\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n s\u1ebd tr\u1edf l\u1ea1i khi b\u1ea1n ho\u00e0n th\u00e0nh nh\u1eefng c\u00f4ng vi\u1ec7c \u0111\u01a1n gi\u1ea3n h\u01a1n n\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19-su-dung-mui-huong-de-danh-thuc-ban\"><\/span>1.9. S\u1eed d\u1ee5ng m\u00f9i h\u01b0\u01a1ng \u0111\u1ec3 \u0111\u00e1nh th\u1ee9c b\u1ea1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>H\u00e3y th\u1eed \u0111\u1ec3 n\u1ebfn th\u01a1m ho\u1eb7c m\u00e1y khu\u1ebfch t\u00e1n tinh d\u1ea7u \u1edf b\u00e0n l\u00e0m vi\u1ec7c. T\u00ecm nh\u1eefng m\u00f9i h\u01b0\u01a1ng m\u1ea1nh m\u1ebd v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, ch\u1eb3ng h\u1ea1n nh\u01b0 hoa nh\u00e0i, cam qu\u00fdt ho\u1eb7c b\u1ea1c h\u00e0. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 xoa tinh d\u1ea7u l\u00ean b\u00e0n tay v\u00e0 th\u00e1i d\u01b0\u01a1ng \u0111\u1ec3 t\u1ec9nh t\u00e1o h\u01a1n.&nbsp;<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Xem th\u00eam: <a href=\"https:\/\/vuanem.com\/blog\/ngu-it-nhung-van-tinh-tao.html\" target=\"_blank\" rel=\"noreferrer noopener\">T\u1ea1i sao c\u00f3 ng\u01b0\u1eddi ng\u1ee7 \u00edt nh\u01b0ng v\u1eabn t\u1ec9nh t\u00e1o v\u00e0 kh\u1ecfe m\u1ea1nh?<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"110-nghe-nhac\"><\/span>1.10. Nghe nh\u1ea1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nghe c\u00e1c b\u1ea3n nh\u1ea1c tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng nh\u01b0 rock ho\u1eb7c pop v\u1edbi \u00e2m l\u01b0\u1ee3ng l\u1edbn \u0111\u00f4i khi c\u00f3 th\u1ec3 khi\u1ebfn tinh th\u1ea7n c\u1ee7a b\u1ea1n tr\u1edf n\u00ean s\u1ea3ng kho\u00e1i h\u01a1n. N\u1ebfu b\u1ea1n l\u00e0m vi\u1ec7c trong kh\u00f4ng gian chung, h\u00e3y nh\u1edb \u0111eo tai nghe \u0111\u1ec3 kh\u00f4ng l\u00e0m phi\u1ec1n t\u1edbi \u0111\u1ed3ng nghi\u1ec7p.<\/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\/2022\/06\/nghe-nhac-khi-lam-viec.jpg\" alt=\"Nghe nh\u1ea1c khi l\u00e0m vi\u1ec7c\" class=\"wp-image-268714\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/nghe-nhac-khi-lam-viec.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/nghe-nhac-khi-lam-viec-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/nghe-nhac-khi-lam-viec-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Nghe nh\u1ea1c khi l\u00e0m vi\u1ec7c<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"111-noi-chuyen-voi-ai-do\"><\/span>1.11. N\u00f3i chuy\u1ec7n v\u1edbi ai \u0111\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>T\u00e1n g\u1eabu m\u1ed9t v\u00e0i c\u00e2u chuy\u1ec7n ngo\u00e0i l\u1ec1 v\u1edbi b\u1ea1n b\u00e8 ho\u1eb7c \u0111\u1ed3ng nghi\u1ec7p trong th\u1eddi gian ng\u1eafn c\u00f3 th\u1ec3 gi\u00fap \u0111\u00e1nh th\u1ee9c s\u1ef1 nh\u1ea1y b\u00e9n v\u00e0 s\u1ef1 u\u1ec3 o\u1ea3i c\u1ee7a b\u1ea1n. N\u00f3 s\u1ebd ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n khi ch\u1ee7 \u0111\u1ec1 kh\u00f4ng li\u00ean quan \u0111\u1ebfn c\u00f4ng vi\u1ec7c v\u00e0 kh\u00f4ng c\u1ea7n t\u1edbi b\u00e0n l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"112-ngoi-thang-day\"><\/span>1.12. Ng\u1ed3i th\u1eb3ng d\u1eady<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n \u0111ang bu\u1ed3n ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd ng\u00e3 xu\u1ed1ng gh\u1ebf. Tuy nhi\u00ean, n\u1ed7 l\u1ef1c \u0111\u1ec3 ng\u1ed3i th\u1eb3ng d\u1eady c\u00f3 th\u1ec3 l\u00e0m n\u00ean \u0111i\u1ec1u k\u1ef3 di\u1ec7u. M\u1ed9t nghi\u00ean c\u1ee9u t\u1eeb t\u1ea1p ch\u00ed Health Psychology cho th\u1ea5y t\u01b0 th\u1ebf c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n. Nh\u1eefng ng\u01b0\u1eddi ng\u1ed3i th\u1eb3ng l\u01b0ng cho th\u1ea5y r\u1eb1ng, h\u1ecd lu\u00f4n c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u01b0ng ph\u1ea5n h\u01a1n nh\u1eefng ng\u01b0\u1eddi hay g\u1ee5c \u0111\u1ea7u v\u00e0o b\u00e0n l\u00e0m vi\u1ec7c.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"114-tu-massage-cho-ban-than\"><\/span>1.14. T\u1ef1 massage cho b\u1ea3n th\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>T\u1ef1 massage l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u00fap m\u00e1u l\u01b0u th\u00f4ng v\u00e0 k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n. H\u00e3y massage sau g\u00e1y v\u00e0 \u0111\u1ea7u c\u1ee7a b\u1ea1n. N\u00f3 c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t lu\u1ed3ng n\u0103ng l\u01b0\u1ee3ng gi\u00fap c\u01a1 th\u1ec3 c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i, \u0111\u1ee1 m\u1ec7t m\u1ecfi h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"115-nhai-keo-cao-su\"><\/span>1.15. Nhai k\u1eb9o cao su<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2013 t\u1eeb T\u1ea1p ch\u00ed T\u00e2m l\u00fd h\u1ecdc c\u1ee7a Anh cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia nhai k\u1eb9o cao su trong 30 ph\u00fat c\u00f3 th\u1ec3 tr\u1ea3 l\u1eddi c\u00e1c c\u00e2u h\u1ecfi nhanh v\u00e0 ch\u00ednh x\u00e1c h\u01a1n nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng nhai k\u1eb9o cao su n\u00e0o. \u0110\u00e2y c\u0169ng l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01b0\u1ee3c nhi\u1ec1u t\u00e0i x\u1ebf s\u1eed d\u1ee5ng khi l\u00e1i xe \u0111\u1ec3 t\u1ec9nh t\u00e1o h\u01a1n khi di chuy\u1ec3n.<\/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\/2022\/06\/nhai-keo-cao-su-giup-tap-trung-hon.jpg\" alt=\"Nhai k\u1eb9o cao su gi\u00fap t\u1eadp trung h\u01a1n\" class=\"wp-image-268716\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/nhai-keo-cao-su-giup-tap-trung-hon.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/nhai-keo-cao-su-giup-tap-trung-hon-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/nhai-keo-cao-su-giup-tap-trung-hon-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Nhai k\u1eb9o cao su gi\u00fap t\u1eadp trung h\u01a1n<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"116-rua-mat-bang-nuoc-lanh\"><\/span>1.16. R\u1eeda m\u1eb7t b\u1eb1ng n\u01b0\u1edbc l\u1ea1nh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>R\u1eeda m\u1eb7t b\u1eb1ng n\u01b0\u1edbc l\u1ea1nh l\u00e0 c\u00e1ch nhanh nh\u1ea5t gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o t\u1ee9c th\u00ec. C\u1ea3m gi\u00e1c m\u00e1t l\u1ea1nh t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh, k\u00edch th\u00edch tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 \u0111\u00e1nh th\u1ee9c m\u1ecdi gi\u00e1c quan. Khi bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c, ch\u1ec9 c\u1ea7n ra nh\u00e0 v\u1ec7 sinh, r\u1eeda m\u1eb7t v\u00e0i l\u1ea7n b\u1eb1ng n\u01b0\u1edbc l\u1ea1nh, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y tinh th\u1ea7n \u0111\u01b0\u1ee3c \u201cn\u1ea1p pin\u201d.<\/p>\n\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, n\u1ebfu kh\u00f4ng ti\u1ec7n r\u1eeda m\u1eb7t th\u01b0\u1eddng xuy\u00ean, b\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng kh\u0103n \u01b0\u1edbt l\u1ea1nh lau nh\u1eb9 v\u00f9ng c\u1ed5 ho\u1eb7c g\u00e1y. C\u00e1ch n\u00e0y c\u0169ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng t\u1ef1, gi\u00fap xua tan c\u1ea3m gi\u00e1c u\u1ec3 o\u1ea3i v\u00e0 t\u1eadp trung t\u1ed1t h\u01a1n cho c\u00f4ng vi\u1ec7c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"117-thuc-hien-hit-tho-sau\"><\/span>1.17. Th\u1ef1c hi\u1ec7n h\u00edt th\u1edf s\u00e2u&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>H\u00edt th\u1edf s\u00e2u l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u00edt ai t\u1eadn d\u1ee5ng \u0111\u00fang c\u00e1ch. Khi b\u1ea1n h\u00edt th\u1edf s\u00e2u, c\u01a1 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u oxy h\u01a1n, t\u1eeb \u0111\u00f3 n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 h\u1ea1n ch\u1ebf bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c.&nbsp;<\/p>\n\n\n\n<p>H\u00e3y th\u1eed h\u00edt s\u00e2u b\u1eb1ng m\u0169i trong 4 gi\u00e2y, gi\u1eef h\u01a1i 4 gi\u00e2y r\u1ed3i th\u1edf ra ch\u1eadm r\u00e3i b\u1eb1ng mi\u1ec7ng trong 6 gi\u00e2y,ch\u1ec9 v\u00e0i l\u1ea7n l\u00e0 b\u1ea1n s\u1ebd th\u1ea5y r\u00f5 s\u1ef1 kh\u00e1c bi\u1ec7t. B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00f9ng vi\u1ec7c v\u01b0\u01a1n vai, xoay c\u1ed5 ho\u1eb7c \u0111\u1ee9ng d\u1eady \u0111i l\u1ea1i nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c \u201c\u0111\u00e1nh th\u1ee9c\u201d ho\u00e0n to\u00e0n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"118-thay-doi-khong-gian-lam-viec\"><\/span>1.18. Thay \u0111\u1ed5i kh\u00f4ng gian l\u00e0m vi\u1ec7c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>M\u1ed9t m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c \u0111\u01a1n \u0111i\u1ec7u, thi\u1ebfu \u00e1nh s\u00e1ng ho\u1eb7c qu\u00e1 b\u00ed b\u00e1ch r\u1ea5t d\u1ec5 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c. H\u00e3y th\u1eed thay \u0111\u1ed5i v\u1ecb tr\u00ed ng\u1ed3i, m\u1edf c\u1eeda s\u1ed5 \u0111\u1ec3 \u0111\u00f3n \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean ho\u1eb7c th\u00eam m\u1ed9t ch\u1eadu c\u00e2y nh\u1ecf tr\u00ean b\u00e0n. Kh\u00f4ng gian s\u00e1ng s\u1ee7a v\u00e0 tho\u00e1ng \u0111\u00e3ng s\u1ebd gi\u00fap tinh th\u1ea7n b\u1ea1n tho\u1ea3i m\u00e1i v\u00e0 t\u1eadp trung h\u01a1n.<\/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\/2022\/06\/thay-doi-nho-o-khong-gian-lam-viec-giup-ban-tinh-tao-va-tap-trung-hon.jpg\" alt=\"Thay \u0111\u1ed5i nh\u1ecf \u1edf kh\u00f4ng gian l\u00e0m vi\u1ec7c gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung h\u01a1n\" class=\"wp-image-268717\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thay-doi-nho-o-khong-gian-lam-viec-giup-ban-tinh-tao-va-tap-trung-hon.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thay-doi-nho-o-khong-gian-lam-viec-giup-ban-tinh-tao-va-tap-trung-hon-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thay-doi-nho-o-khong-gian-lam-viec-giup-ban-tinh-tao-va-tap-trung-hon-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Thay \u0111\u1ed5i nh\u1ecf \u1edf kh\u00f4ng gian l\u00e0m vi\u1ec7c gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung h\u01a1n<\/em><\/figcaption><\/figure><\/div>\n\n\n<div id=\"vuanem-2683560371\" 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-vi-sao-ban-cam-thay-buon-ngu-khi-lam-viec\"><\/span>2. V\u00ec sao b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c. V\u00e0 m\u1ed9t trong s\u1ed1 \u0111\u00f3 bao g\u1ed3m:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ho\u1eb7c ng\u1ee7 qu\u00e1 nhi\u1ec1u:<\/strong> Th\u1ee9c d\u1eady v\u1edbi c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi ho\u1eb7c b\u1ecb s\u01b0ng, ph\u00f9 n\u1ec1 m\u1eb7t l\u00e0 m\u1ed9t tri\u1ec7u ch\u1ee9ng c\u1ee7a vi\u1ec7c ng\u1ee7 qu\u00e1 \u00edt ho\u1eb7c ng\u1ee7 qu\u00e1 nhi\u1ec1u. Theo National Sleep Foundation, nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 trung b\u00ecnh h\u01a1n 8 ti\u1ebfng m\u1ed7i \u0111\u00eam kh\u00f4ng s\u1ed1ng l\u00e2u b\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng.<\/li>\n\n\n\n<li><strong>M\u1ea5t ng\u1ee7: <\/strong>Tr\u1eb1n tr\u1ecdc, lo l\u1eafng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 th\u1ec3 ch\u1ea5t \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra m\u1ed9t \u0111\u00eam ng\u1ee7 m\u1ea5t ng\u1ee7 cho b\u1ea1n.&nbsp;<\/li>\n\n\n\n<li><strong>U\u1ed1ng qu\u00e1 nhi\u1ec1u cafe ho\u1eb7c \u0111\u01b0\u1eddng:<\/strong> Trong khi caffeine v\u00e0 \u0111\u01b0\u1eddng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng ngay l\u1eadp t\u1ee9c th\u00ec ch\u00fang c\u0169ng \u0111em \u0111\u1ebfn h\u1eadu qu\u1ea3 n\u1ebfu d\u00f9ng qu\u00e1 nhi\u1ec1u. Hai ch\u1ea5t n\u00e0y s\u1ebd k\u00edch th\u00edch n\u00e3o qu\u00e1 m\u1ee9c, l\u00e0m c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i v\u00e0 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c.&nbsp;<\/li>\n\n\n\n<li><strong>Do c\u00f4ng vi\u1ec7c qu\u00e1 nh\u00e0m ch\u00e1n<\/strong>: Theo m\u1ed9t cu\u1ed9c th\u0103m d\u00f2 c\u1ee7a BBC, c\u1ee9 ba ng\u01b0\u1eddi lao \u0111\u1ed9ng th\u00ec c\u00f3 m\u1ed9t ng\u01b0\u1eddi c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n v\u1edbi c\u00f4ng vi\u1ec7c hi\u1ec7n t\u1ea1i. \u0110i\u1ec1u n\u00e0y c\u0169ng khi\u1ebfn cho h\u1ecd lu\u00f4n th\u1ea5y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c.&nbsp;<\/li>\n\n\n\n<li><strong>\u00cdt v\u1eadn \u0111\u1ed9ng:<\/strong> Ng\u1ed3i b\u00e0n l\u00e0m vi\u1ec7c v\u00e0 l\u00e0m vi\u1ec7c tr\u01b0\u1edbc m\u00e1y t\u00ednh h\u00e0ng gi\u1edd \u0111\u1ed3ng h\u1ed3 c\u00f3 th\u1ec3 g\u00e2y ra m\u1ec7t m\u1ecfi. C\u1ed9ng th\u00eam vi\u1ec7c b\u1ea1n l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng, \u00edt \u0111i l\u1ea1i, s\u1ebd c\u00e0ng khi\u1ebfn c\u01a1 th\u1ec3 b\u1ecb tr\u00ec tr\u1ec7.&nbsp;<\/li>\n\n\n\n<li><strong>Do c\u0103ng th\u1eb3ng:<\/strong> C\u0103ng th\u1eb3ng s\u1ebd khi\u1ebfn m\u1ed9t ng\u01b0\u1eddi kh\u00f4ng ng\u1ee7 ngon v\u00e0o ban \u0111\u00eam v\u00e0 \u0111\u1ed3ng th\u1eddi, v\u00e0 khi\u1ebfn m\u1ecdi ng\u01b0\u1eddi mu\u1ed1n ng\u1ee7 v\u00e0o ban ng\u00e0y nh\u01b0 m\u1ed9t s\u1ef1 gi\u1ea3i ph\u00f3ng c\u01a1 th\u1ec3 nh\u1ea5t th\u1eddi kh\u1ecfi c\u0103ng th\u1eb3ng.<\/li>\n<\/ul>\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\/2022\/06\/thieu-ngu-hoac-ngu-qua-nhieu-co-the-khien-ban-buon-ngu-khi-lam-viec.jpg\" alt=\"Thi\u1ebfu ng\u1ee7 ho\u1eb7c ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c\" class=\"wp-image-268718\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thieu-ngu-hoac-ngu-qua-nhieu-co-the-khien-ban-buon-ngu-khi-lam-viec.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thieu-ngu-hoac-ngu-qua-nhieu-co-the-khien-ban-buon-ngu-khi-lam-viec-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/thieu-ngu-hoac-ngu-qua-nhieu-co-the-khien-ban-buon-ngu-khi-lam-viec-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Thi\u1ebfu ng\u1ee7 ho\u1eb7c ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<\/em><\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-thay-doi-loi-song-dai-han-de-han-che-buon-ngu-khi-lam-viec\"><\/span>3. Thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng d\u00e0i h\u1ea1n \u0111\u1ec3 h\u1ea1n ch\u1ebf bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0110\u1ec3 kh\u00f4ng c\u00f2n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c, vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh l\u1ed1i s\u1ed1ng l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft. Nh\u1eefng thay \u0111\u1ed5i nh\u1ecf nh\u01b0ng \u0111\u1ec1u \u0111\u1eb7n trong sinh ho\u1ea1t, gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, tinh th\u1ea7n t\u1ec9nh t\u00e1o h\u01a1n m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31-dau-tu-chan-ga-goi-nem-cho-khong-gian-nghi-ngoi\"><\/span>3.1. \u0110\u1ea7u t\u01b0 ch\u0103n ga g\u1ed1i n\u1ec7m cho kh\u00f4ng gian ngh\u1ec9 ng\u01a1i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ed9t kh\u00f4ng gian tho\u1ea3i m\u00e1i. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c, r\u1ea5t c\u00f3 th\u1ec3 nguy\u00ean nh\u00e2n \u0111\u1ebfn t\u1eeb vi\u1ec7c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 s\u00e2u v\u00e0o ban \u0111\u00eam. \u0110\u1ea7u t\u01b0 v\u00e0o b\u1ed9 ch\u0103n ga g\u1ed1i n\u1ec7m \u00eam \u00e1i v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n<p>Vua N\u1ec7m l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ecba ch\u1ec9 uy t\u00edn gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng ch\u1ecdn \u0111\u01b0\u1ee3c s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p. V\u1edbi \u0111a d\u1ea1ng ch\u1ea5t li\u1ec7u v\u00e0 thi\u1ebft k\u1ebf, c\u00e1c s\u1ea3n ph\u1ea9m n\u1ec7m t\u1ea1i \u0111\u00e2y h\u1ed7 tr\u1ee3 n\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng, mang l\u1ea1i c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n \u0111\u1ec3 b\u1ea1n ng\u1ee7 ngon h\u01a1n, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi v\u00e0 bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o m\u1ed9t s\u1ed1 m\u1eabu n\u1ec7m \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng t\u1ea1i Vua N\u1ec7m nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-original.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>N\u1ec7m l\u00f2 xo Amando Elite Original<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>N\u1ec7m foam Comfy Cloud 2.0<\/strong><\/a><\/li>\n<\/ul>\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\/2022\/06\/cai-thien-chat-luong-giac-ngu-voi-nem-chat-luong-tu-vua-nem.jpg\" alt=\"C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u1edbi n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Vua N\u1ec7m\" class=\"wp-image-268712\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/cai-thien-chat-luong-giac-ngu-voi-nem-chat-luong-tu-vua-nem.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/cai-thien-chat-luong-giac-ngu-voi-nem-chat-luong-tu-vua-nem-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/cai-thien-chat-luong-giac-ngu-voi-nem-chat-luong-tu-vua-nem-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u1edbi n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Vua N\u1ec7m<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"32-tao-moi-truong-ngu-ly-tuong\"><\/span>3.2. T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kh\u00f4ng gian ph\u00f2ng ng\u1ee7 c\u00f3 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng ngh\u1ec9 ng\u01a1i. M\u1ed9t c\u0103n ph\u00f2ng y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t, \u00e1nh s\u00e1ng d\u1ecbu nh\u1eb9 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. H\u00e3y t\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 n\u00e3o b\u1ed9 c\u00f3 th\u1eddi gian th\u01b0 gi\u00e3n, \u0111\u1ed3ng th\u1eddi s\u1eed d\u1ee5ng m\u00f9i h\u01b0\u01a1ng nh\u1eb9 nh\u01b0 o\u1ea3i h\u01b0\u01a1ng ho\u1eb7c cam bergamot \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu.<\/p>\n\n\n\n<p>Khi gi\u1ea5c ng\u1ee7 \u0111\u1ee7 s\u00e2u v\u00e0 \u0111\u00fang chu k\u1ef3, c\u01a1 th\u1ec3 s\u1ebd ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng t\u1ed1t h\u01a1n. Nh\u1edd v\u1eady, b\u1ea1n s\u1ebd th\u1ea5y t\u1ec9nh t\u00e1o, t\u1eadp trung v\u00e0 kh\u00f4ng c\u00f2n c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c v\u00e0o ban ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"33-an-uong-va-ren-luyen-khoa-hoc\"><\/span>3.3. \u0102n u\u1ed1ng v\u00e0 r\u00e8n luy\u1ec7n khoa h\u1ecdc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng m\u1ea5t c\u00e2n b\u1eb1ng d\u1ec5 khi\u1ebfn c\u01a1 th\u1ec3 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng v\u00e0 d\u1eabn \u0111\u1ebfn bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c. H\u00e3y duy tr\u00ec th\u1ef1c \u0111\u01a1n gi\u00e0u protein, vitamin v\u00e0 ch\u1ea5t x\u01a1, h\u1ea1n ch\u1ebf \u0111\u1ed3 ng\u1ecdt v\u00e0 th\u1ee9c \u0103n nhanh. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc gi\u00fap n\u00e3o ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 v\u00e0 duy tr\u00ec s\u1ef1 t\u1ec9nh t\u00e1o su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng. Ch\u1ec9 c\u1ea7n 20 &#8211; 30 ph\u00fat v\u1eadn \u0111\u1ed9ng nh\u1eb9 m\u1ed7i ng\u00e0y, nh\u01b0 \u0111i b\u1ed9, yoga hay \u0111\u1ea1p xe, b\u1ea1n s\u1ebd th\u1ea5y tinh th\u1ea7n s\u1ea3ng kho\u00e1i h\u01a1n. C\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 duy tr\u00ec s\u1ef1 t\u1eadp trung khi l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"34-xay-dung-thoi-quen-ngu-tot\"><\/span>3.4. X\u00e2y d\u1ef1ng th\u00f3i quen ng\u1ee7 t\u1ed1t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>M\u1ed9t gi\u1ea5c ng\u1ee7 \u0111\u1ee7 7 &#8211; 8 ti\u1ebfng m\u1ed7i \u0111\u00eam l\u00e0 \u0111i\u1ec1u ki\u1ec7n l\u00fd t\u01b0\u1edfng \u0111\u1ec3 n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i. H\u00e3y t\u1eadp ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n, \u0111\u1ec3 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc \u0111\u01b0\u1ee3c \u1ed5n \u0111\u1ecbnh. Vi\u1ec7c duy tr\u00ec nh\u1ecbp sinh h\u1ecdc \u0111\u1ec1u \u0111\u1eb7n gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o t\u1ef1 nhi\u00ean v\u00e0o bu\u1ed5i s\u00e1ng, tr\u00e1nh \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, \u0111\u1eebng qu\u00ean t\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n nh\u1eb9 tr\u01b0\u1edbc khi ng\u1ee7 nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c \u00eam d\u1ecbu ho\u1eb7c thi\u1ec1n. \u0110\u00e2y l\u00e0 nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea1n d\u1ec5 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, ng\u1ee7 s\u00e2u v\u00e0 th\u1ee9c d\u1eady tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho ng\u00e0y l\u00e0m vi\u1ec7c m\u1edbi.<\/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\/2022\/06\/ngu-va-day-dung-gio-giup-nhip-sinh-hoc-on-dinh.jpg\" alt=\"Ng\u1ee7 v\u00e0 d\u1eady \u0111\u00fang gi\u1edd gi\u00fap nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh, tr\u00e1nh bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c\" class=\"wp-image-268715\" style=\"width:800px\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/ngu-va-day-dung-gio-giup-nhip-sinh-hoc-on-dinh.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/ngu-va-day-dung-gio-giup-nhip-sinh-hoc-on-dinh-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2022\/06\/ngu-va-day-dung-gio-giup-nhip-sinh-hoc-on-dinh-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Ng\u1ee7 v\u00e0 d\u1eady \u0111\u00fang gi\u1edd gi\u00fap nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh, tr\u00e1nh bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c<\/em><\/figcaption><\/figure><\/div>\n\n\n<p>Kh\u00f4ng ai c\u00f3 th\u1ec3 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 khi t\u00e2m tr\u1ea1ng u\u1ec3 o\u1ea3i v\u00e0 \u0111\u00f4i m\u1eaft c\u1ee9 d\u00edp l\u1ea1i v\u00ec bu\u1ed3n ng\u1ee7. Ch\u1ec9 c\u1ea7n \u00e1p d\u1ee5ng nh\u1eefng m\u1eb9o nh\u1ecf tr\u00ean, b\u1ea1n s\u1ebd th\u1ea5y n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c quay l\u1ea1i nhanh ch\u00f3ng. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3, \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t v\u00e0 gi\u1eef tinh th\u1ea7n tho\u1ea3i m\u00e1i \u0111\u1ec3 m\u1ed7i ng\u00e0y l\u00e0m vi\u1ec7c \u0111\u1ec1u tr\u00e0n \u0111\u1ea7y h\u1ee9ng kh\u1edfi.<\/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\/cach-ngu-5-phut-nhu-6-gio.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>C\u00e1ch ng\u1ee7 5 ph\u00fat nh\u01b0 6 gi\u1edd: Ng\u1ee7 \u00edt nh\u01b0ng v\u1eabn t\u1ec9nh t\u00e1o<\/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<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;48151&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\u1ec3m danh 15+ c\u00e1ch \u0111\u1ec3 kh\u00f4ng c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c&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>C\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 khi l\u00e0m vi\u1ec7c l\u00e0 chuy\u1ec7n ai c\u0169ng t\u1eebng g\u1eb7p, nh\u1ea5t l\u00e0 v\u00e0o bu\u1ed5i tr\u01b0a ho\u1eb7c sau nh\u1eefng gi\u1edd l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng. C\u01a1n bu\u1ed3n ng\u1ee7 kh\u00f4ng&#8230;<\/p>\n","protected":false},"author":15,"featured_media":268711,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[758],"ppma_author":[2082],"class_list":["post-48151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-chat-luong-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\/48151","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=48151"}],"version-history":[{"count":10,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/48151\/revisions"}],"predecessor-version":[{"id":269005,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/48151\/revisions\/269005"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/268711"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=48151"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=48151"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=48151"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=48151"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}