{"id":97459,"date":"2023-01-26T23:00:14","date_gmt":"2023-01-26T16:00:14","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=97459"},"modified":"2025-07-29T14:57:57","modified_gmt":"2025-07-29T07:57:57","slug":"lo-lang-vao-ban-dem-anh-huong-den-giac-ngu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html","title":{"rendered":"Lo l\u1eafng v\u00e0o ban \u0111\u00eam \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"<div id=\"vuanem-4066507006\" 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=\"\u0110\u1ea1i L\u1ec5 G\u1ea7n K\u1ec1 - Deal Gi\u1ea3m Si\u00eau S\u1ed1c\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2.jpg\" alt=\"\u0110\u1ea1i L\u1ec5 G\u1ea7n K\u1ec1 - Deal Gi\u1ea3m Si\u00eau S\u1ed1c\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2-300x159.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t4-2-768x407.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n \u0111\u00e3 t\u1eebng v\u1eadt l\u1ed9n v\u1edbi ch\u1ee9ng lo \u00e2u khi ng\u1ee7, b\u1ea1n s\u1ebd bi\u1ebft c\u1ea3m gi\u00e1c h\u1ed3i h\u1ed9p nh\u00ecn \u0111\u1ed3ng h\u1ed3 khi lo l\u1eafng v\u1ec1 vi\u1ec7c kh\u00f4ng th\u1ec3 ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady trong t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 v\u00e0o ng\u00e0y h\u00f4m sau.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00f3 r\u1ea5t nhi\u1ec1u s\u1ed1 li\u1ec7u th\u1ed1ng k\u00ea cho th\u1ea5y 50%&nbsp; ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7 n\u00f3i r\u1eb1ng s\u1ef1 lo l\u1eafng, c\u0103ng th\u1eb3ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a h\u1ecd v\u00e0o ban \u0111\u00eam. Trong b\u00e0i vi\u1ebft n\u00e0y h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u v\u1ec1 m\u1ed1i quan h\u1ec7 gi\u1eefa t\u00e2m tr\u1ea1ng <strong>lo l\u1eafng v\u00e0o ban \u0111\u00eam \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/strong> c\u0169ng nh\u01b0 c\u00e1ch \u0111\u1ec3 th\u01b0 gi\u00e3n h\u01a1n v\u00e0o ban \u0111\u00eam khi \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7!<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/vuanem.com\/blog\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#1-lo-lang-vao-ban-dem-anh-huong-den-giac-ngu-nhu-the-nao\" >1. Lo l\u1eafng v\u00e0o ban \u0111\u00eam \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#2-mot-so-dau-hieu-thuong-gap-khi-mac-chung-lo-au-ban-dem\" >2. M\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u th\u01b0\u1eddng g\u1eb7p khi m\u1eafc ch\u1ee9ng lo \u00e2u ban \u0111\u00eam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#3-meo-cai-thien-giac-ngu\" >3. M\u1eb9o c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7&nbsp;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#31-thuc-hanh-ve-sinh-giac-ngu-tot\" >3.1 Th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 t\u1ed1t<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#32-thuc-hanh-thien-dinh\" >3.2 Th\u1ef1c h\u00e0nh Thi\u1ec1n \u0111\u1ecbnh<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#33-tap-the-duc\" >3.3 T\u1eadp th\u1ec3 d\u1ee5c<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#34-danh-thoi-gian-cho-cac-hoat-dong-thu-gian\" >3.4 D\u00e0nh th\u1eddi gian cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#35-viet-ra-giay-nhung-lo-lang-cua-ban\" >3.5 Vi\u1ebft ra gi\u1ea5y nh\u1eefng lo l\u1eafng c\u1ee7a b\u1ea1n<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#36-tranh-nam-tren-giuong-khi-khong-ngu-duoc\" >3.6 Tr\u00e1nh n\u1eb1m tr\u00ean gi\u01b0\u1eddng khi kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c&nbsp;<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#37-dieu-chinh-cac-yeu-to-anh-huong-den-giac-ngu-trong-phong-ngu\" >3.7 \u0110i\u1ec1u ch\u1ec9nh c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 trong ph\u00f2ng ng\u1ee7&nbsp;<\/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\/lo-lang-vao-ban-dem-anh-huong-den-giac-ngu.html\/#38-chon-mot-chiec-nem-phu-hop-hon\" >3.8 Ch\u1ecdn m\u1ed9t chi\u1ebfc n\u1ec7m ph\u00f9 h\u1ee3p h\u01a1n<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-lo-lang-vao-ban-dem-anh-huong-den-giac-ngu-nhu-the-nao\"><\/span><b>1. Lo l\u1eafng v\u00e0o ban \u0111\u00eam \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t lo\u1ea1i lo l\u1eafng v\u1ec1 li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7 bao g\u1ed3m nh\u1eefng suy ngh\u0129 lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7, nhi\u1ec1u suy ngh\u0129 d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu, h\u1ed3i h\u1ed9p v\u00e0 lo l\u1eafng, t\u1eeb \u0111\u00f3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-97502 size-full\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1000\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/lo-lang-khi-ngu-vao-ban-dem.jpg\" alt=\"Lo l\u1eafng khi\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 suy gi\u1ea3m\" class=\"wp-image-97502\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/lo-lang-khi-ngu-vao-ban-dem.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/lo-lang-khi-ngu-vao-ban-dem-300x150.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/lo-lang-khi-ngu-vao-ban-dem-768x384.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>Lo l\u1eafng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ed9t chu k\u1ef3 c\u0103ng th\u1eb3ng b\u1ea5t t\u1eadn khi\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 suy gi\u1ea3m<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Lo l\u1eafng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ed9t chu k\u1ef3 c\u0103ng th\u1eb3ng b\u1ea5t t\u1eadn khi\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 suy gi\u1ea3m nghi\u00eam tr\u1ecdng. N\u1ebfu b\u1ea1n th\u01b0\u1eddng c\u1ea3m th\u1ea5y lo l\u1eafng v\u00e0o ban \u0111\u00eam, c\u00f3 th\u1ec3 kh\u00f3 ph\u00e2n bi\u1ec7t \u0111\u01b0\u1ee3c li\u1ec7u b\u1ea1n kh\u00f3 ng\u1ee7 v\u00ec lo l\u1eafng hay lo l\u1eafng v\u00ec kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo nghi\u00ean c\u1ee9u, gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ef1 lo l\u1eafng th\u01b0\u1eddng \u0111i \u0111\u00f4i v\u1edbi nhau. Lo l\u1eafng c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7, \u0111\u1ed3ng th\u1eddi vi\u1ec7c thi\u1ebfu ng\u1ee7, m\u1ea5t ng\u1ee7 l\u1ea1i g\u00e2y ra nh\u1eefng lo l\u1eafng, b\u1ea5t an. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c, b\u1ea1n c\u00f3 th\u1ec3 s\u1ee3 vi\u1ec7c \u0111i ng\u1ee7 v\u00e0 lu\u00f4n th\u1ee9c d\u1eady trong t\u00ecnh tr\u1ea1ng th\u00e8m ng\u1ee7, thi\u1ebfu ng\u1ee7 nhi\u1ec1u h\u01a1n nh\u01b0ng khi \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7 l\u1ea1i kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u c\u1ee7a UC Berkeley \u0111\u01b0a ra gi\u1ea3 thuy\u1ebft r\u1eb1ng vi\u1ec7c thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c v\u00f9ng trong n\u00e3o ch\u1ecbu tr\u00e1ch nhi\u1ec7m t\u1ea1o ra stress, lo l\u1eafng qu\u00e1 m\u1ee9c, t\u1eeb \u0111\u00f3 khi\u1ebfn cho gi\u1ea5c ng\u1ee7 c\u00e0ng tr\u1edf n\u00ean kh\u00f3 ki\u1ec3m so\u00e1t h\u01a1n.<\/span><\/p>\n\n\n\n<div id=\"vuanem-2863008077\" 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 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_2026-04-08-135106.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-mot-so-dau-hieu-thuong-gap-khi-mac-chung-lo-au-ban-dem\"><\/span><b>2. M\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u th\u01b0\u1eddng g\u1eb7p khi m\u1eafc ch\u1ee9ng lo \u00e2u ban \u0111\u00eam<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a ch\u1ee9ng lo \u00e2u ban \u0111\u00eam x\u1ea3y ra d\u01b0\u1edbi nhi\u1ec1u d\u1ea1ng, v\u00ec m\u1ed7i ng\u01b0\u1eddi tr\u1ea3i nghi\u1ec7m t\u00ecnh tr\u1ea1ng n\u00e0y theo m\u1ed9t c\u00e1ch kh\u00e1c nhau. Ti\u1ebfn s\u0129 Pierrette Mimi Poinsett , b\u00e1c s\u0129 nhi khoa v\u00e0 c\u1ed1 v\u1ea5n y t\u1ebf cho chuy\u00ean trang ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe Mom Loves Best, cho bi\u1ebft s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa ch\u1ee9ng c\u0103ng th\u1eb3ng, stress th\u00f4ng th\u01b0\u1eddng v\u1edbi ch\u1ee9ng lo l\u1eafng v\u1ec1 ban \u0111em l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ee9c r\u00f5 h\u01a1n v\u1ec1 s\u1ef1 lo l\u1eafng n\u00e0y khi tr\u1eddi c\u00e0ng v\u1ec1 \u0111\u00eam.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-97506 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"744\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chung-lo-lang-ve-giac-ngu-1125x744.jpg\" alt=\"Ch\u1ee9ng lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7\" class=\"wp-image-97506\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chung-lo-lang-ve-giac-ngu-1125x744.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chung-lo-lang-ve-giac-ngu-300x198.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chung-lo-lang-ve-giac-ngu-768x508.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chung-lo-lang-ve-giac-ngu.jpg 1142w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ee9ng lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7 c\u00f3 nh\u1eefng d\u1ea5u hi\u1ec7u kh\u00e1c nhau<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 \u0111\u1ed1i v\u1edbi t\u1eebng ng\u01b0\u1eddi, ch\u1ee9ng lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7 c\u00f3 nh\u1eefng d\u1ea5u hi\u1ec7u kh\u00e1c nhau, nh\u01b0ng m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn nh\u1ea5t bao g\u1ed3m:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Tr\u1eb1n tr\u1ecdc, kh\u00f3 v\u00e0o gi\u1ea5c<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Kh\u00f3 t\u1eadp trung, m\u1ea5t t\u1eadp trung v\u00e0o ban ng\u00e0y<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">C\u1ea3m gi\u00e1c b\u1ed3n ch\u1ed3n v\u00e0 h\u1ed3i h\u1ed9p<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">G\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y-ru\u1ed9t<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">G\u1eb7p \u00e1c m\u1ed9ng\/n\u1ed7i kinh ho\u00e0ng ban \u0111\u00eam<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">G\u1eb7p ch\u1ee9ng Hypnic jerk (co gi\u1eadt trong khi ng\u1ee7)<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t tri\u1ec7u ch\u1ee9ng kh\u00e1c c\u1ee7a ch\u1ee9ng lo \u00e2u khi ng\u1ee7 l\u00e0 c\u00e1c c\u01a1n kinh ho\u00e0ng gi\u1ea5c ng\u1ee7, \u0111\u1eb7c tr\u01b0ng b\u1edfi c\u1ea3m gi\u00e1c s\u1ee3 h\u00e3i t\u1ed9t \u0111\u1ed9 khi\u1ebfn ng\u01b0\u1eddi ng\u1ee7 t\u0103ng nh\u1ecbp tim, \u0111\u1ed5 m\u1ed3 h\u00f4i, ch\u00f3ng m\u1eb7t, kh\u00f3 th\u1edf. Sau khi tr\u1ea3i qua m\u1ed9t c\u01a1n kinh ho\u00e0ng gi\u1ea5c ng\u1ee7 v\u00e0o ban \u0111\u00eam, b\u1ea1n c\u00f3 th\u1ec3 lo l\u1eafng v\u1ec1 vi\u1ec7c b\u1ecb m\u1ed9t c\u01a1n ho\u1ea3ng lo\u1ea1n kh\u00e1c. \u0110i\u1ec1u n\u00e0y khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 h\u01a1n.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t s\u1ed1 t\u00e1c \u0111\u1ed9ng ph\u1ed5 bi\u1ebfn c\u1ee7a ch\u1ee9ng lo \u00e2u khi ng\u1ee7 bao g\u1ed3m:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">\u1ea2nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c\/ h\u1ecdc t\u1eadp\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gi\u1ea3m s\u1ef1 t\u1eadp trung<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">T\u0103ng nguy c\u01a1 tr\u1ea7m c\u1ea3m<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gi\u1ea3m s\u1ef1 nhanh nh\u1eb9n, kh\u1ea3 n\u0103ng x\u1eed l\u00fd v\u1ea5n \u0111\u1ec1<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Ngo\u00e0i c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n, nh\u1eefng ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 c\u00f3 nguy c\u01a1 m\u1eafc c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c, bao g\u1ed3m b\u1ec7nh tim, huy\u1ebft \u00e1p cao, \u0111\u1ed9t qu\u1ef5, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 b\u00e9o ph\u00ec.&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-97509 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"744\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/roi-loan-giac-ngu-1125x744.jpg\" alt=\"r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \" class=\"wp-image-97509\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/roi-loan-giac-ngu-1125x744.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/roi-loan-giac-ngu-300x199.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/roi-loan-giac-ngu-768x508.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/roi-loan-giac-ngu.jpg 1144w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1eefng ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 c\u00f3 nguy c\u01a1 m\u1eafc c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c<\/em><\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-meo-cai-thien-giac-ngu\"><\/span><b>3. M\u1eb9o c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu t\u00ecnh tr\u1ea1ng lo l\u1eafng ho\u1eb7c gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng xuy\u00ean x\u1ea3y ra trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n, nh\u1eefng m\u1eb9o \u0111\u01a1n gi\u1ea3n d\u01b0\u1edbi c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed, t\u1eeb \u0111\u00f3 d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n \u0111\u1ecdc h\u00e3y nh\u1edb r\u1eb1ng thay \u0111\u1ed5i th\u00f3i quen tr\u01b0\u1edbc khi ng\u1ee7 c\u1ea7n c\u00f3 th\u1eddi gian v\u00e0 s\u1ef1 ki\u00ean nh\u1eabn \u0111\u1ec3 b\u1eaft \u0111\u1ea7u th\u1ea5y hi\u1ec7u qu\u1ea3 c\u1ee7a nh\u1eefng th\u00f3i quen t\u1ed1t \u0111em l\u1ea1i!<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31-thuc-hanh-ve-sinh-giac-ngu-tot\"><\/span><b>3.1 Th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 t\u1ed1t<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ti\u1ebfn s\u0129 Nikki Lacherza-Drew \u0111\u01b0a ra nh\u1eadn r\u1eb1ng vi\u1ec7c th\u1ef1c hi\u1ec7n v\u1ec7 sinh gi\u1ea5c ng\u1ee7 \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n. V\u1ec7 sinh gi\u1ea5c ng\u1ee7 l\u00e0 kh\u00e1i ni\u1ec7m \u0111\u1ec1 c\u1eadp \u0111\u1ebfn c\u00e1c th\u00f3i quen kh\u00e1c nhau \u0111\u1ec3 c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t. \u0110\u1ec3 th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 t\u1ed1t, Lacherza-Drew g\u1ee3i \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Gi\u1ea3m th\u1eddi gian l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed kh\u00e1c tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Kh\u00f4ng t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 n\u1eb7ng ho\u1eb7c \u0103n qu\u00e1 n\u00f3 g\u1ea7n gi\u1edd \u0111i ng\u1ee7<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Kh\u00f4ng d\u00f9ng caffein ho\u1eb7c r\u01b0\u1ee3u g\u1ea7n gi\u1edd \u0111i ng\u1ee7. T\u1ed1t h\u01a1n h\u1ebft, b\u1ea1n n\u00ean c\u1eaft t\u1ea5t c\u1ea3 ch\u1ea5t k\u00edch th\u00edch n\u00e0y sau bu\u1ed5i chi\u1ec1u\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">H\u1ea1n ch\u1ebf ng\u1ee7 tr\u01b0a\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gi\u1eef cho ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n t\u1ed1i v\u00e0 m\u00e1t m\u1ebb<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">\u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady theo m\u1ed9t th\u00f3i quen nh\u1ea5t qu\u00e1n, ch\u1eb3ng h\u1ea1n 7 gi\u1edd s\u00e1ng v\u00e0 11 gi\u1edd khuya.\u00a0<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-97504 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"694\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/ve-sinh-giac-ngu-1-1125x694.jpg\" alt=\"V\u1ec7 sinh gi\u1ea5c ng\u1ee7 \" class=\"wp-image-97504\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/ve-sinh-giac-ngu-1-1125x694.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/ve-sinh-giac-ngu-1-300x185.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/ve-sinh-giac-ngu-1-768x474.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/ve-sinh-giac-ngu-1-1536x948.jpg 1536w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/ve-sinh-giac-ngu-1.jpg 1588w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>V\u1ec7 sinh gi\u1ea5c ng\u1ee7 \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"32-thuc-hanh-thien-dinh\"><\/span><b>3.2 Th\u1ef1c h\u00e0nh Thi\u1ec1n \u0111\u1ecbnh<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Theo Ti\u1ebfn s\u0129 Clara Lawson, b\u00e1c s\u0129 y khoa t\u1ea1i USA Hemp cho bi\u1ebft, th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh c\u00f3 th\u1ec3 gi\u00fap xoa d\u1ecbu s\u1ef1 lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Ngo\u00e0i ra, nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n th\u1edf c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111\u00e1ng k\u1ec3 s\u1ef1 lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u1eaft \u0111\u1ea7u ch\u1ec9 v\u1edbi v\u00e0i ph\u00fat ng\u1ed3i y\u00ean l\u1eb7ng v\u00e0 t\u1eadp trung v\u00e0o h\u01a1i th\u1edf c\u1ee7a b\u1ea1n. H\u1ecdc c\u00e1ch \u0111\u1ec3 t\u00e2m tr\u00ed t\u0129nh l\u1eb7ng v\u00e0 thi\u1ec1n \u0111\u1ecbnh c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng trong ng\u00e0y v\u00e0 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n khi thi\u1ec1n, h\u00e3y th\u1eed nh\u1eefng t\u01b0 th\u1ebf yoga th\u01b0 gi\u00e3n d\u00e0nh cho ng\u01b0\u1eddi m\u1ea5t ng\u1ee7\/kh\u00f3 ng\u1ee7 \u0111\u1ec3 k\u00edch th\u00edch c\u1ea3m gi\u00e1c th\u00e8m ng\u1ee7.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"33-tap-the-duc\"><\/span><b>3.3 T\u1eadp th\u1ec3 d\u1ee5c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Lawson c\u0169ng g\u1ee3i \u00fd t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 l\u00e0m d\u1ecbu lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00ec n\u00f3 l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t hormone g\u00e2y c\u0103ng th\u1eb3ng. T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u00fap m\u1ecdi ng\u01b0\u1eddi \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n v\u00e0 ngon h\u01a1n. Ngay c\u1ea3 m\u1ed9t b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i nh\u01b0 \u0111i b\u1ed9 nhanh c\u0169ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 cho nh\u1eefng ng\u01b0\u1eddi b\u1ecb m\u1ea5t ng\u1ee7 kinh ni\u00ean.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 ngon, nh\u01b0ng Ti\u1ebfn s\u0129 Howard LeWine, khuy\u00ean r\u1eb1ng: \u201cB\u1ea1n n\u00ean tr\u00e1nh ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh \u00edt nh\u1ea5t m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7\u201d. N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, h\u00e3y t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng ho\u1eb7c bu\u1ed5i chi\u1ec1u nh\u00e9!<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-97503 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"750\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1-1125x750.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c l\u00e0m d\u1ecbu lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7\" class=\"wp-image-97503\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1-1125x750.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1-300x200.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1-375x250.jpg 375w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1-768x512.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1-1536x1024.jpg 1536w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/tap-the-duc-truoc-khi-ngu-1.jpg 1620w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 l\u00e0m d\u1ecbu lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"34-danh-thoi-gian-cho-cac-hoat-dong-thu-gian\"><\/span><b>3.4 D\u00e0nh th\u1eddi gian cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7, b\u1ea1n n\u00ean ch\u1ecdn c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111\u1ecdc s\u00e1ch nh\u1eb9 nh\u00e0ng thay cho xem TV ho\u1eb7c ch\u01a1i m\u00e1y t\u00ednh, v\u00ec nh\u00ecn m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 ki\u1ec1m h\u00e3m s\u1ef1 ti\u1ebft ra c\u1ee7a hormone Melatonin &#8211; 1 lo\u1ea1i hormone quan tr\u1ecdng gi\u00fap b\u1ea1n th\u00e8m ng\u1ee7, bu\u1ed3n ng\u1ee7.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">H\u00e3y d\u00e0nh \u00edt nh\u1ea5t 30 ph\u00fat \u0111\u1ec3 t\u1eafm, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c \u00eam d\u1ecbu. Nh\u1eefng \u201cnghi th\u1ee9c chuy\u1ec3n ti\u1ebfp\u201d n\u00e0y c\u00f3 th\u1ec3 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 s\u1eb5n s\u00e0ng cho vi\u1ec7c \u0111i ng\u1ee7, d\u1ed3ng th\u1eddi gi\u1ea3m stress, c\u0103ng th\u1eb3ng.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"35-viet-ra-giay-nhung-lo-lang-cua-ban\"><\/span><b>3.5 Vi\u1ebft ra gi\u1ea5y nh\u1eefng lo l\u1eafng c\u1ee7a b\u1ea1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Thay v\u00ec \u0111\u1ec3 nh\u1eefng suy ngh\u0129 v\u00e0 vi\u1ec7c c\u1ea7n v\u00e0o h\u00f4m sau l\u00e0m quay cu\u1ed3ng trong \u0111\u1ea7u \u00f3c b\u1ea1n, h\u00e3y vi\u1ebft ch\u00fang ra \u0111\u1ec3 b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 h\u00ecnh dung r\u00f5 r\u00e0ng c\u00e1c vi\u1ec7c c\u1ea7n l\u00e0m cho ng\u00e0y h\u00f4m sau. B\u00ean c\u1ea1nh \u0111\u00f3, h\u00e3y vi\u1ebft ra nh\u1eefng c\u1ea3m gi\u00e1c lo l\u1eafng c\u1ee7a b\u1ea1n. <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m b\u1edbt lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c c\u00f2n cho th\u1ea5y vi\u1ebft nh\u1eadt k\u00fd gi\u1ea5c ng\u1ee7\u00a0c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n.\u00a0<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"36-tranh-nam-tren-giuong-khi-khong-ngu-duoc\"><\/span><b>3.6 Tr\u00e1nh n\u1eb1m tr\u00ean gi\u01b0\u1eddng khi kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c&nbsp;<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image wp-image-97508 size-full\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"952\" height=\"635\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/nam-tren-giuong-nhung-khong-ngu-duoc.jpg\" alt=\"r\u1eddi kh\u1ecfi ph\u00f2ng ng\u1ee7 n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c\" class=\"wp-image-97508\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/nam-tren-giuong-nhung-khong-ngu-duoc.jpg 952w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/nam-tren-giuong-nhung-khong-ngu-duoc-300x200.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/nam-tren-giuong-nhung-khong-ngu-duoc-375x250.jpg 375w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/nam-tren-giuong-nhung-khong-ngu-duoc-768x512.jpg 768w\" sizes=\"(max-width: 952px) 100vw, 952px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n n\u00ean r\u1eddi kh\u1ecfi ph\u00f2ng ng\u1ee7 n\u1ebfu b\u1ea1n n\u1eb1m tr\u00ean gi\u01b0\u1eddng h\u01a1n 20 ph\u00fat m\u00e0 v\u1eabn kh\u00f4ng th\u1ec3 ng\u1ee7<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n n\u1eb1m tr\u00ean gi\u01b0\u1eddng h\u01a1n 20 ph\u00fat m\u00e0 v\u1eabn kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c, b\u1ea1n n\u00ean r\u1eddi kh\u1ecfi ph\u00f2ng ng\u1ee7 \u0111\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t ho\u1ea1t \u0111\u1ed9ng gi\u00fap d\u1ec5 ng\u1ee7, ch\u1eb3ng h\u1ea1n nh\u01b0 u\u1ed1ng m\u1ed9t t\u00e1ch tr\u00e0 ho\u1eb7c \u0111\u1ecdc s\u00e1ch. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n nhanh ch\u00f3ng c\u00f3 th\u1ec3 ng\u1ee7 l\u1ea1i h\u01a1n so v\u1edbi c\u1ed1 g\u1eafng n\u1eb1m tr\u00ean gi\u01b0\u1eddng v\u00e0 ch\u1edd gi\u1ea5c ng\u1ee7 \u0111\u1ebfn.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"37-dieu-chinh-cac-yeu-to-anh-huong-den-giac-ngu-trong-phong-ngu\"><\/span><b>3.7 \u0110i\u1ec1u ch\u1ec9nh c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 trong ph\u00f2ng ng\u1ee7<\/b><span style=\"font-weight: 400;\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u00c1nh s\u00e1ng, \u00e2m thanh v\u00e0 nhi\u1ec7t \u0111\u1ed9 trong ph\u00f2ng ng\u1ee7 l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 c\u00f3 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft \u0111\u1ebfn gi\u1ea5c ng\u1ee7. N\u1ebfu b\u1ea1n \u0111i\u1ec1u ch\u00ednh c\u00e1c y\u1ebfu t\u1ed1 n\u00e0y theo h\u01b0\u1edbng thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7 th\u00ec ch\u00fang c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. Theo c\u00e1c nguy\u00ean c\u1ee9u, ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh, t\u1ed1i v\u00e0 m\u00e1t m\u1ebb s\u1ebd \u0111em l\u1ea1i c\u1ea3m gi\u00e1c ng\u1ee7 ngon h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"38-chon-mot-chiec-nem-phu-hop-hon\"><\/span><b>3.8 Ch\u1ecdn m\u1ed9t chi\u1ebfc n\u1ec7m ph\u00f9 h\u1ee3p h\u01a1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n ng\u1ee7 tr\u00ean m\u1ed9t t\u1ea5m n\u1ec7m kh\u00f4ng ph\u00f9 h\u1ee3p, c\u00e1c v\u00f9ng tr\u1ecdng \u0111i\u1ec3m c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd b\u1ecb \u0111\u00e8 n\u00e9n, khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i. <a href=\"https:\/\/vuanem.com\/danh-muc\/nem\" target=\"_blank\" rel=\"noopener\">N\u1ec7m<\/a> c\u00f3 vai tr\u00f2 h\u1ed7 tr\u1ee3 n\u00e2ng \u0111\u1ee1 c\u00e1c \u0111\u01b0\u1eddng cong c\u01a1 th\u1ec3, c\u1ed9t s\u1ed1ng c\u1ee7a b\u1ea1n, \u0111\u1ed3ng th\u1eddi ch\u1ea5t li\u1ec7u v\u1ecf n\u1ec7m, v\u1ecf g\u1ed1i c\u00f2n gi\u00fap b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y tho\u00e1ng m\u00e1t v\u00e0 tho\u1ea3i m\u00e1i khi ng\u1ee7.<\/span><\/p>\n\n\n<div class=\"wp-block-image wp-image-97505 size-large\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1125\" height=\"631\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chon-nem-foam-1125x631.jpg\" alt=\"c\u00e2n nh\u1eafc c\u00e1c d\u00f2ng n\u1ec7m foam\" class=\"wp-image-97505\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chon-nem-foam-1125x631.jpg 1125w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chon-nem-foam-300x168.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chon-nem-foam-768x431.jpg 768w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/01\/chon-nem-foam.jpg 1369w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u1edbi m\u1ee9c gi\u00e1 kh\u00f4ng qu\u00e1 \u0111\u1eaft, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc c\u00e1c d\u00f2ng n\u1ec7m foam<\/em><\/figcaption><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u1edbi m\u1ee9c gi\u00e1 kh\u00f4ng qu\u00e1 \u0111\u1eaft, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc c\u00e1c d\u00f2ng <a href=\"https:\/\/vuanem.com\/danh-muc\/nem\/nem-foam\" target=\"_blank\" rel=\"noopener\">n\u1ec7m foam<\/a> c\u00f3 cool gel. D\u00f2ng n\u1ec7m n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 t\u1ed1i \u01b0u kh\u1ea3 n\u0103ng n\u00e2ng \u0111\u1ee1 c\u01a1 th\u1ec3 khi ng\u01b0\u1eddi ng\u1ee7 \u0111\u1eb7t l\u01b0ng xu\u1ed1ng. L\u1edbp cool gel t\u0103ng c\u01b0\u1eddng c\u1ea3m gi\u00e1c m\u00e1t m\u1ebb, tho\u1ea3i m\u00e1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o nh\u1eefng \u0111\u00eam h\u00e8. B\u00ean c\u1ea1nh n\u1ec7m, ch\u0103n ga g\u1ed1i c\u0169ng l\u00e0 c\u00e1c v\u1eadt d\u1ee5ng quan tr\u1ecdng h\u1ed7 tr\u1ee3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i nh\u1ea5t khi ng\u1ea3 l\u01b0ng.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tr\u00ean \u0111\u00e2y l\u00e0 t\u1ea5t c\u1ea3 c\u00e1c th\u00f4ng tin li\u00ean quan t\u1edbi ch\u1ee7 \u0111\u1ec1<strong> lo l\u1eafng v\u00e0o ban \u0111\u00eam \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o<\/strong>. H\u00e3y \u00e1p d\u1ee5ng c\u00e1c m\u1eb9o v\u1ec7 sinh gi\u1ea5c ng\u1ee7 m\u00e0 Vua N\u1ec7m ph\u00eda tr\u00ean \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng \u0111\u00eam ngon gi\u1ea5c nh\u00e9!<\/span><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;97459&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 post&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Lo l\u1eafng v\u00e0o ban \u0111\u00eam \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">\u0110\u00e1nh gi\u00e1 post<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111\u00e3 t\u1eebng v\u1eadt l\u1ed9n v\u1edbi ch\u1ee9ng lo \u00e2u khi ng\u1ee7, b\u1ea1n s\u1ebd bi\u1ebft c\u1ea3m gi\u00e1c h\u1ed3i h\u1ed9p nh\u00ecn \u0111\u1ed3ng h\u1ed3 khi lo l\u1eafng v\u1ec1 vi\u1ec7c kh\u00f4ng th\u1ec3 ng\u1ee7&#8230;<\/p>\n","protected":false},"author":14,"featured_media":97510,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[744],"ppma_author":[2088],"class_list":["post-97459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-yeu-to-anh-huong-toi-giac-ngu"],"authors":[{"term_id":2088,"user_id":14,"is_guest":0,"slug":"hoangtrinh","display_name":"Ho\u00e0ng Trinh","avatar_url":{"url":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg","url2x":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg"},"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/97459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/comments?post=97459"}],"version-history":[{"count":12,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/97459\/revisions"}],"predecessor-version":[{"id":247267,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/97459\/revisions\/247267"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/97510"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=97459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=97459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=97459"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=97459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}