{"id":97818,"date":"2026-01-30T10:08:31","date_gmt":"2026-01-30T03:08:31","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=97818"},"modified":"2026-01-30T10:08:34","modified_gmt":"2026-01-30T03:08:34","slug":"hoi-chung-dau-no","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html","title":{"rendered":"H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5: Nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch \u0111i\u1ec1u tr\u1ecb"},"content":{"rendered":"<div id=\"vuanem-4190024372\" 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=\"Ng\u00e0y c\u1ee7a M\u1eb9\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-ngay-cua-me.jpg\" alt=\"Ng\u00e0y c\u1ee7a M\u1eb9\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-ngay-cua-me.jpg 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-ngay-cua-me-300x159.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-ngay-cua-me-768x407.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p>Trong qu\u00e1 tr\u00ecnh ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c v\u1eeba t\u1ec9nh gi\u1ea5c, kh\u00f4ng \u00edt ng\u01b0\u1eddi b\u1ea5t ng\u1edd nghe th\u1ea5y nh\u1eefng \u00e2m thanh l\u1edbn nh\u01b0 ti\u1ebfng n\u1ed5, ti\u1ebfng s\u00e9t d\u00f9 xung quanh ho\u00e0n to\u00e0n y\u00ean t\u0129nh. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 hay h\u1ed9i ch\u1ee9ng \u0111\u1ea7u ph\u00e1t n\u1ed5, n\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n hoang mang, lo l\u1eafng v\u00e0 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. <\/p>\n\n\n\n<p>V\u1eady h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 l\u00e0 g\u00ec, v\u00ec sao h\u1ed9i ch\u1ee9ng n\u00e0y l\u1ea1i x\u1ea3y ra v\u00e0 li\u1ec7u c\u00f3 nguy hi\u1ec3m kh\u00f4ng? C\u00f9ng Vua N\u1ec7m t\u00ecm hi\u1ec3u chi ti\u1ebft v\u1ec1 h\u1ed9i ch\u1ee9ng trong b\u00e0i vi\u1ebft n\u00e0y \u0111\u1ec3 ch\u1ee7 \u0111\u1ed9ng ph\u00f2ng ng\u1eeba v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 an to\u00e0n h\u01a1n 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\/hoi-chung-dau-no.html\/#1-hoi-chung-dau-no-la-gi\" >1. H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html\/#2-nguyen-nhan-gay-ra-hoi-chung-dau-no\" >2. Nguy\u00ean nh\u00e2n g\u00e2y ra h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5&nbsp;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html\/#21-%e2%80%9cloi%e2%80%9d-xay-ra-trong-qua-trinh-van-hanh-cua-bo-nao\" >2.1. \u201cL\u1ed7i\u201d x\u1ea3y ra trong qu\u00e1 tr\u00ecnh v\u1eadn h\u00e0nh c\u1ee7a b\u1ed9 n\u00e3o<\/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\/hoi-chung-dau-no.html\/#22-chung-te-liet-khi-ngu-sleep-paralysis\" >2.2. Ch\u1ee9ng t\u00ea li\u1ec7t khi ng\u1ee7 (sleep paralysis)<\/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\/hoi-chung-dau-no.html\/#23-cang-thang-lo-lau-qua-muc\" >2.3. C\u0103ng th\u1eb3ng, lo l\u00e2u qu\u00e1 m\u1ee9c&nbsp;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html\/#3-doi-tuong-co-nguy-co-mac-hoi-chung-no-dau\" >3. \u0110\u1ed1i t\u01b0\u1ee3ng c\u00f3 nguy c\u01a1 m\u1eafc h\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html\/#4-dieu-tri-hoi-chung-dau-no-tung-nhu-the-nao\" >4. \u0110i\u1ec1u tr\u1ecb h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 tung 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-8\" href=\"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html\/#5-cach-phong-ngua-hoi-chung-dau-no\" >5. C\u00e1ch ph\u00f2ng ng\u1eeba h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/hoi-chung-dau-no.html\/#51-duy-tri-thoi-quen-ngu-nghi-khoa-hoc\" >5.1. Duy tr\u00ec th\u00f3i quen ng\u1ee7 ngh\u1ec9 khoa h\u1ecdc<\/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\/hoi-chung-dau-no.html\/#52-giam-cang-thang-thu-gian-tinh-than-truoc-khi-ngu\" >5.2. Gi\u1ea3m c\u0103ng th\u1eb3ng, th\u01b0 gi\u00e3n tinh th\u1ea7n tr\u01b0\u1edbc khi ng\u1ee7<\/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\/hoi-chung-dau-no.html\/#53-han-che-su-dung-thiet-bi-dien-tu-va-chat-kich-thich-vao-buoi-toi\" >5.3. H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed v\u00e0 ch\u1ea5t k\u00edch th\u00edch v\u00e0o bu\u1ed5i t\u1ed1i<\/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\/hoi-chung-dau-no.html\/#54-cai-thien-chat-luong-giac-ngu-va-moi-truong-ngu\" >5.4. C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 m\u00f4i tr\u01b0\u1eddng ng\u1ee7<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-hoi-chung-dau-no-la-gi\"><\/span>1. H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 l\u00e0 g\u00ec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 (Exploding Head Syndrome) l\u00e0 m\u1ed9t r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 hi\u1ebfm g\u1eb7p, x\u1ea3y ra khi n\u00e3o b\u1ed9 ph\u00e1t ra c\u1ea3m gi\u00e1c nghe th\u1ea5y \u00e2m thanh r\u1ea5t l\u1edbn nh\u01b0 ti\u1ebfng n\u1ed5, ti\u1ebfng bom, s\u00e9t \u0111\u00e1nh ho\u1eb7c va ch\u1ea1m m\u1ea1nh trong l\u00fac v\u1eeba chu\u1ea9n b\u1ecb ng\u1ee7 ho\u1eb7c khi \u0111ang th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-la-gi.jpg\" alt=\"H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 l\u00e0 g\u00ec?\" class=\"wp-image-272353\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-la-gi.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-la-gi-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-la-gi-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 l\u00e0 g\u00ec?<\/figcaption><\/figure><\/div>\n\n\n<div id=\"vuanem-3544644581\" class=\"vuanem-content vuanem-entity-placement\"><div class=\"boxpromote\">\r\n<br>\r\n<div class=\"main-description-product\"><div class=\"head-block\"><h3 class=\"title-block\">TOP N\u1ec6M B\u00c1N CH\u1ea0Y 2026<\/h3><\/div><div class=\"content-block main-description\"><div class=\"additional-attributes-product\"><div class=\"product-listing grid add-background-white\"><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1103\/0\/cdnEHrvHBVGTCtTMRe5lqcnXC3krNxG3W9sleAIX_2026-05-07-112041.png\" alt=\"N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">8.890.000\u0111<\/div><div class=\"price\">7.112.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1611\/0\/3LP7xYCvT9rxcYLnDLfeUMX1Zi3z2YdNtqKEunev_2026-05-07-112045.jpg\" alt=\"N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">15.290.000\u0111<\/div><div class=\"price\">7.645.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-plus.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1644\/0\/k1C6nTI3FCGMI3iV2zDkazW1G8KhkyQl_2026-05-07-112050.png\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-05-07-112107.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-nguyen-nhan-gay-ra-hoi-chung-dau-no\"><\/span>2. Nguy\u00ean nh\u00e2n g\u00e2y ra h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111\u01b0a ra m\u1ed9t s\u1ed1 gi\u1ea3 thuy\u1ebft v\u1ec1 nguy\u00ean nh\u00e2n d\u1eabn t\u1edbi h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 nh\u01b0 sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21-%e2%80%9cloi%e2%80%9d-xay-ra-trong-qua-trinh-van-hanh-cua-bo-nao\"><\/span>2.1. \u201cL\u1ed7i\u201d x\u1ea3y ra trong qu\u00e1 tr\u00ecnh v\u1eadn h\u00e0nh c\u1ee7a b\u1ed9 n\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Theo quan \u0111i\u1ec3m c\u1ee7a ti\u1ebfn s\u0129 Sharpless, b\u1ed9 n\u00e3o con ng\u01b0\u1eddi ch\u00ednh l\u00e0 m\u1ed9t chi\u1ebfc m\u00e1y t\u00ednh. Khi ch\u00fang ta d\u1ea7n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 hi\u1ec3u nh\u01b0 b\u1ed9 m\u00e1y \u0111ang \u0111\u01b0\u1ee3c \u201ct\u1eaft\u201d t\u1ea1m th\u1eddi. N\u00e3o ch\u00fang s\u1ebd l\u1ea7n l\u01b0\u1ee3t t\u1eaft nh\u1eefng ph\u1ea7n kh\u00f4ng c\u1ea7n thi\u1ebft khi c\u01a1 th\u1ec3 \u0111ang ng\u1ee7.<\/p>\n\n\n\n<p>C\u00e1c ph\u1ea7n n\u00e0y g\u1ed3m th\u1ea7n kinh th\u1ecb gi\u00e1c v\u00e0 th\u00ednh gi\u00e1c. Nh\u01b0ng \u1edf ng\u01b0\u1eddi b\u1ecb h\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u, \u201cm\u00e1y t\u00ednh\u201d g\u1eb7p tr\u1ee5c tr\u1eb7c trong qu\u00e1 tr\u00ecnh \u201cshutdown\u201d khi\u1ebfn d\u00e2y th\u1ea7n kinh th\u00ednh gi\u00e1c v\u00e0 th\u1ecb gi\u00e1c b\u1ecb k\u00edch ho\u1ea1t c\u00f9ng l\u00fac, g\u00e2y ra \u1ea3o \u1ea3nh v\u1ec1 \u00e2m thanh, h\u00ecnh \u1ea3nh trong \u0111\u1ea7u.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22-chung-te-liet-khi-ngu-sleep-paralysis\"><\/span>2.2. Ch\u1ee9ng t\u00ea li\u1ec7t khi ng\u1ee7 (sleep paralysis)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>EHS c\u00f2n c\u00f3 m\u1ed1i li\u00ean h\u1ec7 v\u1edbi ch\u1ee9ng t\u00ea li\u1ec7t khi ng\u1ee7. \u0110\u00e2y l\u00e0 t\u00ecnh tr\u1ea1ng m\u1ed9t ng\u01b0\u1eddi th\u1ee9c d\u1eady kh\u00f4ng th\u1ec3 c\u1eed \u0111\u1ed9ng ho\u1eb7c n\u00f3i chuy\u1ec7n trong v\u00e0i ph\u00fat. Ch\u1ee9ng t\u00ea li\u1ec7t khi ng\u1ee7 c\u00f3 th\u1ec3 \u0111i k\u00e8m v\u1edbi \u1ea3o gi\u00e1c \u0111\u00e1ng s\u1ee3 nh\u01b0 ti\u1ebfng n\u1ed5, \u1ea3o gi\u00e1c k\u1ebb x\u00e2m nh\u1eadp (intruder hallucinations), \u1ea3o gi\u00e1c \u00e1p l\u1ef1c l\u1ed3ng ng\u1ef1c (chest pressure hallucinations),\u2026 Kh\u00e1 t\u01b0\u01a1ng \u0111\u1ed3ng v\u1edbi hi\u1ec7n t\u01b0\u1ee3ng b\u00f3ng \u0111\u00e8 m\u00e0 d\u00e2n gian th\u01b0\u1eddng nh\u1eafc \u0111\u1ebfn.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/chung-te-liet-khi-ngu.jpg\" alt=\"Ch\u1ee9ng t\u00ea li\u1ec7t khi ng\u1ee7 c\u00f3 th\u1ec3 \u0111i k\u00e8m v\u1edbi \u1ea3o gi\u00e1c \u0111\u00e1ng s\u1ee3\" class=\"wp-image-272349\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/chung-te-liet-khi-ngu.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/chung-te-liet-khi-ngu-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/chung-te-liet-khi-ngu-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ee9ng t\u00ea li\u1ec7t khi ng\u1ee7 c\u00f3 th\u1ec3 \u0111i k\u00e8m v\u1edbi \u1ea3o gi\u00e1c \u0111\u00e1ng s\u1ee3<\/figcaption><\/figure><\/div>\n\n\n<p>Theo ng\u00f4n ng\u1eef th\u00f4ng th\u01b0\u1eddng, b\u00f3ng \u0111\u00e8 l\u00e0 c\u1ea3m gi\u00e1c nh\u01b0 c\u00f3 ai \u0111\u00e3 \u0111ang \u0111\u00e8 ch\u1eb7t tay ch\u00e2n b\u1ea1n l\u1ea1i ho\u1eb7c nh\u01b0 b\u1ecb 1 v\u1eadt n\u1eb7ng \u0111\u00e8 l\u00ean ng\u01b0\u1eddi, khi\u1ebfn to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i b\u1ea5t \u0111\u1ed9ng d\u00f9 l\u00fac \u0111\u00f3 b\u1ea1n \u0111\u00e3 ho\u00e0n to\u00e0n t\u1ec9nh t\u00e1o.<\/p>\n\n\n\n<p>B\u1ea1n kh\u00f4ng th\u1ec3 ph\u00e1t ra \u00e2m thanh k\u00eau c\u1ee9u v\u00e0 d\u01b0\u1eddng nh\u01b0 c\u0169ng ch\u1eb3ng ai nghe th\u1ea5y ti\u1ebfng k\u00eau c\u1ee9u c\u1ee7a b\u1ea1n, d\u00f9 l\u00e0 ng\u01b0\u1eddi \u0111ang n\u1eb1m k\u1ebf b\u00ean. N\u00f3 ch\u00e2n th\u1ef1c \u0111\u1ebfn n\u1ed7i b\u1ea1n t\u01b0\u1edfng m\u00ecnh \u0111\u00e3 th\u1ef1c s\u1ef1 tr\u1ea3i qua hi\u1ec7n t\u01b0\u1ee3ng si\u00eau nhi\u00ean n\u00e0o \u0111\u00f3, nh\u01b0ng th\u1eadt ra \u0111\u00e2y l\u00e0 \u1ea3o gi\u00e1c \u0111\u01b0\u1ee3c t\u1ea1o ra b\u1edfi n\u00e3o b\u1ed9.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23-cang-thang-lo-lau-qua-muc\"><\/span>2.3. C\u0103ng th\u1eb3ng, lo l\u00e2u qu\u00e1 m\u1ee9c&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng, lo \u00e2u qu\u00e1 m\u1ee9c c\u00f3 nguy c\u01a1 m\u1eafc h\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u cao h\u01a1n. \u0110\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o nh\u1eefng th\u1eddi \u0111i\u1ec3m h\u1ecd ph\u1ea3i l\u00e0m vi\u1ec7c qu\u00e1 s\u1ee9c, c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 c\u00f3 d\u1ea5u hi\u1ec7u suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>Th\u1ef1c t\u1ebf, \u1ea3o gi\u00e1c do c\u0103ng th\u1eb3ng l\u00e0 t\u00ecnh tr\u1ea1ng kh\u00f4ng hi\u1ebfm g\u1eb7p trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 t\u00ecnh tr\u1ea1ng b\u1ea1n c\u1ea3m th\u1ea5y m\u1eb7t \u0111\u1ea5t nh\u01b0 di chuy\u1ec3n m\u1ed7i khi ng\u1ed3i l\u00e0m vi\u1ec7c qu\u00e1 l\u00e2u.<\/p>\n\n\n\n<p>Nguy\u00ean nh\u00e2n l\u00e0 b\u1edfi sau 1 ng\u00e0y d\u00e0i bu\u1ed9c b\u1ed9 n\u00e3o trong tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng li\u00ean t\u1ee5c, n\u00e3o c\u1ee7a ch\u00fang ta s\u1ebd gi\u1ea3i ph\u00f3ng \u00e1p l\u1ef1c n\u00e0y l\u00ean c\u00e1c d\u00e2y th\u1ea7n kinh trung \u01b0\u01a1ng, d\u1eabn \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh ho\u1ea1t \u0111\u1ed9ng c\u00f9ng l\u00fac, t\u1ea1o ra ph\u1ea3n \u1ee9ng \u00e2m thanh v\u00e0 h\u00ecnh \u1ea3nh.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/ao-giac-do-cang-thang.jpg\" alt=\"\u1ea2o gi\u00e1c do c\u0103ng th\u1eb3ng l\u00e0 t\u00ecnh tr\u1ea1ng kh\u00f4ng hi\u1ebfm g\u1eb7p trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.\" class=\"wp-image-272348\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/ao-giac-do-cang-thang.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/ao-giac-do-cang-thang-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/ao-giac-do-cang-thang-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">\u1ea2o gi\u00e1c do c\u0103ng th\u1eb3ng l\u00e0 t\u00ecnh tr\u1ea1ng kh\u00f4ng hi\u1ebfm g\u1eb7p trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/figcaption><\/figure><\/div>\n\n\n<p>C\u0103ng th\u1eb3ng c\u00f2n d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng co gi\u1eadt th\u00f9y th\u00e1i d\u01b0\u01a1ng, c\u0169ng khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh b\u1ed7ng d\u01b0ng nghe th\u1ea5y \u00e2m thanh l\u1edbn \u0111\u1ed9t ng\u1ed9t t\u01b0\u01a1ng nh\u01b0 h\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u. C\u00e1c d\u00e2y th\u1ea7n kinh n\u1eb1m g\u1ea7n th\u00f9y th\u00e1i d\u01b0\u01a1ng r\u1ea5t nh\u1ea1y c\u1ea3m v\u1edbi s\u1ef1 c\u0103ng th\u1eb3ng. \u0110\u00f3 l\u00e0 l\u00fd do v\u00ec sao m\u1ed7i khi ch\u00fang ta th\u1ea5y m\u1ec7t m\u1ecfi, \u201cc\u0103ng nh\u01b0 d\u00e2y \u0111\u00e0n\u201d th\u00ec vi\u1ec7c ta th\u01b0\u1eddng l\u00e0m xoa nh\u1eb9 2 b\u00ean th\u00e1i d\u01b0\u01a1ng. \u0110i\u1ec1u n\u00e0y gi\u00fap th\u01b0 gi\u00e3n c\u00e1c d\u00e2y th\u1ea7n kinh, t\u1eeb \u0111\u00f3 c\u01a1 th\u1ec3 c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n.<\/p>\n\n\n\n<p>Nh\u01b0ng n\u1ebfu c\u0103ng th\u1eb3ng c\u1ee9 k\u00e9o d\u00e0i v\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c s\u1ef1 ngh\u1ec9 ng\u01a1i \u0111\u1ee7 th\u00ec th\u00f9y th\u00e1i d\u01b0\u01a1ng s\u1ebd r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i co gi\u1eadt, g\u00e2y \u1ea3o gi\u00e1c nh\u01b0 ti\u1ebfng n\u1ed5 b\u00ean tai.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-doi-tuong-co-nguy-co-mac-hoi-chung-no-dau\"><\/span>3. \u0110\u1ed1i t\u01b0\u1ee3ng c\u00f3 nguy c\u01a1 m\u1eafc h\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 (Exploding Head Syndrome) c\u00f3 th\u1ec3 g\u1eb7p \u1edf nhi\u1ec1u nh\u00f3m kh\u00e1c nhau, tuy kh\u00f4ng nguy hi\u1ec3m \u0111\u1ebfn t\u00ednh m\u1ea1ng nh\u01b0ng d\u1ec5 g\u00e2y hoang mang v\u00e0 \u1ea3nh h\u01b0\u1edfng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1ed9t s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u01b0\u1ee3c ghi nh\u1eadn c\u00f3 nguy c\u01a1 cao h\u01a1n g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean c\u0103ng th\u1eb3ng, lo \u00e2u k\u00e9o d\u00e0i, \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c ho\u1eb7c stress t\u00e2m l\u00fd.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, hay m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, thay \u0111\u1ed5i gi\u1edd ng\u1ee7 th\u1ea5t th\u01b0\u1eddng.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi t\u1eebng g\u1eb7p hi\u1ec7n t\u01b0\u1ee3ng t\u00ea li\u1ec7t khi ng\u1ee7 (sleep paralysis) ho\u1eb7c c\u00e1c r\u1ed1i lo\u1ea1n li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u00f3m trung ni\u00ean tr\u1edf l\u00ean, do s\u1ef1 thay \u0111\u1ed5i trong ho\u1ea1t \u0111\u1ed9ng th\u1ea7n kinh khi ng\u1ee7.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi s\u1eed d\u1ee5ng nhi\u1ec1u ch\u1ea5t k\u00edch th\u00edch nh\u01b0 c\u00e0 ph\u00ea, r\u01b0\u1ee3u bia ho\u1eb7c thu\u1ed1c \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi \u0111ang trong giai \u0111o\u1ea1n m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i, suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3 ho\u1eb7c h\u1ed3i ph\u1ee5c sau b\u1ec7nh.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-co-the-xay-ra-o-moi-do-tuoi.jpg\" alt=\"H\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u c\u00f3 th\u1ec3 x\u1ea3y ra v\u1edbi b\u1ea5t k\u1ef3 ai, \u1edf b\u1ea5t k\u1ef3 \u0111\u1ed9 tu\u1ed5i hay gi\u1edbi t\u00ednh n\u00e0o.\" class=\"wp-image-272352\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-co-the-xay-ra-o-moi-do-tuoi.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-co-the-xay-ra-o-moi-do-tuoi-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/hoi-chung-dau-no-co-the-xay-ra-o-moi-do-tuoi-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">H\u1ed9i ch\u1ee9ng n\u1ed5 \u0111\u1ea7u c\u00f3 th\u1ec3 x\u1ea3y ra v\u1edbi b\u1ea5t k\u1ef3 ai, \u1edf b\u1ea5t k\u1ef3 \u0111\u1ed9 tu\u1ed5i hay gi\u1edbi t\u00ednh n\u00e0o.<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-dieu-tri-hoi-chung-dau-no-tung-nhu-the-nao\"><\/span>4. \u0110i\u1ec1u tr\u1ecb h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 tung nh\u01b0 th\u1ebf n\u00e0o?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 tung EHS g\u1ea7n nh\u01b0 c\u00f3 d\u1ea5u hi\u1ec7u kh\u00e1 t\u01b0\u01a1ng t\u1ef1 m\u1ed9t s\u1ed1 b\u1ec7nh kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111au \u0111\u1ea7u t\u1eebng c\u01a1n, \u0111\u1ed9ng kinh v\u1ec1 \u0111\u00eam, gi\u1eadt th\u00e1i d\u01b0\u01a1ng,\u2026. V\u00ec v\u1eady \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh b\u1ec7nh nh\u00e2n c\u00f3 m\u1eafc ch\u1ee9ng EHS b\u00e1c s\u0129 c\u1ea7n th\u1ef1c hi\u1ec7n c\u00e1c x\u00e9t nghi\u1ec7m \u0111\u1ed3ng th\u1eddi xem x\u00e9t ti\u1ec1n s\u1eed b\u1ec7nh c\u1ee7a b\u1ec7nh nh\u00e2n, c\u0169ng nh\u01b0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, t\u00e2m l\u00fd v\u00e0 c\u00e1c th\u00f3i quen sinh ho\u1ea1t kh\u00e1c.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u th\u1ef1c hi\u1ec7n x\u00e9t nghi\u1ec7m \u0111a m\u00f4 \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 trong tr\u1ea1ng th\u00e1i ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng n\u1ed5 \u0111\u1ea7u m\u00e0 b\u1ea1n th\u01b0\u1eddng \u0111\u01b0\u1ee3c b\u00e1c s\u0129 khuy\u00ean th\u1ef1c hi\u1ec7n:<\/li>\n\n\n\n<li>D\u00f9ng c\u00e1c lo\u1ea1i thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m, ch\u1eb3ng h\u1ea1n nh\u01b0 clomipramine. Thu\u1ed1c n\u00e0y \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng r\u1ea5t ph\u1ed5 bi\u1ebfn d\u00e0nh cho b\u1ec7nh nh\u00e2n m\u1eafc ch\u1ee9ng EHS c\u00f3 d\u1ea5u hi\u1ec7u tr\u1ea7m c\u1ea3m.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n c\u00e1c li\u1ec7u ph\u00e1p th\u01b0 gi\u00e3n ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp thi\u1ec1n t\u1eeb yoga.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3m c\u0103ng th\u1eb3ng, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/li>\n\n\n\n<li>Thay \u0111\u1ed5i th\u00f3i quen ng\u1ee7 c\u1ee7a b\u1ea1n, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111i ng\u1ee7 s\u1edbm v\u00e0 d\u1eady s\u1edbm, ng\u1ee7 \u0111\u1ee7 6 ho\u1eb7c 8 ti\u1ebfng m\u1ed7i ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-cach-phong-ngua-hoi-chung-dau-no\"><\/span>5. C\u00e1ch ph\u00f2ng ng\u1eeba h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u1eb7c d\u00f9 h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 kh\u00f4ng g\u00e2y nguy hi\u1ec3m tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe, nh\u01b0ng t\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn tinh th\u1ea7n n\u1ebfu x\u1ea3y ra th\u01b0\u1eddng xuy\u00ean. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch ph\u00f2ng ng\u1eeba t\u00ecnh tr\u1ea1ng n\u00e0y m\u00e0 Vua N\u1ec7m mu\u1ed1n chia s\u1ebb t\u1edbi b\u1ea1n:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"51-duy-tri-thoi-quen-ngu-nghi-khoa-hoc\"><\/span>5.1. Duy tr\u00ec th\u00f3i quen ng\u1ee7 ngh\u1ec9 khoa h\u1ecdc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd m\u1ed7i ng\u00e0y gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. B\u1ea1n n\u00ean \u0111\u1ea3m b\u1ea3o ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, tr\u00e1nh th\u1ee9c khuya k\u00e9o d\u00e0i ho\u1eb7c thay \u0111\u1ed5i gi\u1edd ng\u1ee7 \u0111\u1ed9t ng\u1ed9t, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/duy-tri-thoi-quen-ngu-khoa-hoc.jpg\" alt=\"Duy tr\u00ec th\u00f3i quen ng\u1ee7 khoa h\u1ecdc\" class=\"wp-image-272350\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/duy-tri-thoi-quen-ngu-khoa-hoc.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/duy-tri-thoi-quen-ngu-khoa-hoc-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/duy-tri-thoi-quen-ngu-khoa-hoc-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Duy tr\u00ec th\u00f3i quen ng\u1ee7 khoa h\u1ecdc<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"52-giam-cang-thang-thu-gian-tinh-than-truoc-khi-ngu\"><\/span>5.2. Gi\u1ea3m c\u0103ng th\u1eb3ng, th\u01b0 gi\u00e3n tinh th\u1ea7n tr\u01b0\u1edbc khi ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u l\u00e0 y\u1ebfu t\u1ed1 th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5. B\u1edfi v\u1eady tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7, b\u1ea1n n\u00ean d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9, thi\u1ec1n, h\u00edt th\u1edf s\u00e2u ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"53-han-che-su-dung-thiet-bi-dien-tu-va-chat-kich-thich-vao-buoi-toi\"><\/span>5.3. H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed v\u00e0 ch\u1ea5t k\u00edch th\u00edch v\u00e0o bu\u1ed5i t\u1ed1i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>H\u00e3y tr\u00e1nh xa \u00e1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, tivi,&#8230; b\u1edfi ch\u00fang c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh ti\u1ebft melatonin, khi\u1ebfn n\u00e3o b\u1ed9 kh\u00f3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n c\u0169ng n\u00ean h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e0 ph\u00ea, tr\u00e0 \u0111\u1eb7c, r\u01b0\u1ee3u bia ho\u1eb7c thu\u1ed1c l\u00e1 v\u00e0o bu\u1ed5i t\u1ed1i b\u1edfi c\u00e1c ch\u1ea5t k\u00edch th\u00edch n\u00e0y s\u1ebd l\u00e0m gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n tr\u1edf n\u00ean ch\u1eadp ch\u1eddn, d\u1ec5 k\u00edch ho\u1ea1t c\u00e1c r\u1ed1i lo\u1ea1n khi ng\u1ee7.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"54-cai-thien-chat-luong-giac-ngu-va-moi-truong-ngu\"><\/span>5.4. C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 m\u00f4i tr\u01b0\u1eddng ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>M\u1ed9t kh\u00f4ng gian ng\u1ee7 y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t, \u00e1nh s\u00e1ng d\u1ecbu v\u00e0 nhi\u1ec7t \u0111\u1ed9 ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. Ngo\u00e0i ra, vi\u1ec7c l\u1ef1a ch\u1ecdn n\u1ec7m, g\u1ed1i ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c n\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng, gi\u1ea3m c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c r\u1ed1i lo\u1ea1n x\u1ea3y ra trong gi\u1ea5c ng\u1ee7, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n ph\u00f2ng ng\u1eeba h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/lua-chon-nem-ngu-chat-luong-cua-vua-nem.jpg\" alt=\"L\u1ef1a ch\u1ecdn n\u1ec7m ng\u1ee7 ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 m\u1ed7i \u0111\u00eam\" class=\"wp-image-272354\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/lua-chon-nem-ngu-chat-luong-cua-vua-nem.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/lua-chon-nem-ngu-chat-luong-cua-vua-nem-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2023\/03\/lua-chon-nem-ngu-chat-luong-cua-vua-nem-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">L\u1ef1a ch\u1ecdn n\u1ec7m ng\u1ee7 ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 m\u1ed7i \u0111\u00eam<\/figcaption><\/figure><\/div>\n\n\n<p>L\u00e0 h\u1ec7 th\u1ed1ng b\u00e1n l\u1ebb <strong><a href=\"https:\/\/vuanem.com\/danh-muc\/nem\" target=\"_blank\" rel=\"noreferrer noopener\">n\u1ec7m<\/a><\/strong>, <strong><a href=\"https:\/\/vuanem.com\/danh-muc\/bo-chan-ga-goi\" target=\"_blank\" rel=\"noreferrer noopener\">ch\u0103n ga g\u1ed1i<\/a><\/strong> ch\u00ednh h\u00e3ng h\u00e0ng \u0111\u1ea7u Vi\u1ec7t Nam, v\u1edbi s\u1ee9 m\u1ec7nh duy nh\u1ea5t l\u00e0 gi\u00fap ng\u01b0\u1eddi Vi\u1ec7t ng\u1ee7 ngon h\u01a1n m\u1ed7i \u0111\u00eam, Vua N\u1ec7m kh\u00f4ng ng\u1eebng mang \u0111\u1ebfn c\u00e1c gi\u1ea3i ph\u00e1p gi\u1ea5c ng\u1ee7 to\u00e0n di\u1ec7n, an to\u00e0n v\u00e0 khoa h\u1ecdc. Th\u00f4ng qua vi\u1ec7c cung c\u1ea5p \u0111a d\u1ea1ng c\u00e1c d\u00f2ng <strong><a href=\"https:\/\/vuanem.com\/danh-muc\/nem\/nem-cao-su\" target=\"_blank\" rel=\"noreferrer noopener\">n\u1ec7m cao su<\/a><\/strong>, foam v\u00e0 l\u00f2 xo \u0111\u1ebfn t\u1eeb nh\u1eefng th\u01b0\u01a1ng hi\u1ec7u uy t\u00edn trong v\u00e0 ngo\u00e0i n\u01b0\u1edbc nh\u01b0 Amando, Aeroflow, Dunlopillo, Goodnight, Gummi, Comfy, \u2026 Vua N\u1ec7m gi\u00fap ng\u01b0\u1eddi d\u00f9ng x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng gi\u1ea5c ng\u1ee7 \u1ed5n \u0111\u1ecbnh, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng tr\u1eb1n tr\u1ecdc, gi\u1eadt m\u00ecnh hay r\u1ed1i lo\u1ea1n trong l\u00fac ng\u1ee7.<\/p>\n\n\n\n<p>Hy v\u1ecdng r\u1eb1ng qua nh\u1eefng th\u00f4ng tin trong b\u00e0i vi\u1ebft, b\u1ea1n \u0111\u00e3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 h\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5 v\u00e0 c\u00e1c bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba hi\u1ec7u qu\u1ea3. N\u1ebfu b\u1ea1n nh\u1eadn th\u1ea5y h\u1ed9i ch\u1ee9ng n\u00e0y g\u00e2y \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c t\u1edbi cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n v\u00e0 kh\u00f4ng c\u00f3 d\u1ea5u hi\u1ec7u thuy\u00ean gi\u1ea3m th\u00ec h\u00e3y nhanh ch\u00f3ng th\u0103m kh\u00e1m b\u00e1c s\u0129 \u0111\u1ec3 c\u00f3 ph\u01b0\u01a1ng \u00e1n \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi nh\u00e9!<\/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\/tai-sao-chung-ta-khoc-khi-dang-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\">T\u1ea1i sao ch\u00fang ta kh\u00f3c khi \u0111ang ng\u1ee7 \u2013 Nh\u1eefng l\u00fd do ph\u1ed5 bi\u1ebfn<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/kich-thich-nham-lan-sau-khi-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\">Gi\u1ea3i m\u00e3 hi\u1ec7n t\u01b0\u1ee3ng k\u00edch th\u00edch nh\u1ea7m l\u1eabn sau khi ng\u1ee7 d\u1eady<\/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;97818&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;H\u1ed9i ch\u1ee9ng \u0111\u1ea7u n\u1ed5: Nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch \u0111i\u1ec1u tr\u1ecb&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>Trong qu\u00e1 tr\u00ecnh ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c v\u1eeba t\u1ec9nh gi\u1ea5c, kh\u00f4ng \u00edt ng\u01b0\u1eddi b\u1ea5t ng\u1edd nghe th\u1ea5y nh\u1eefng \u00e2m thanh l\u1edbn nh\u01b0 ti\u1ebfng n\u1ed5, ti\u1ebfng s\u00e9t d\u00f9 xung quanh&#8230;<\/p>\n","protected":false},"author":14,"featured_media":272351,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[743],"ppma_author":[2088],"class_list":["post-97818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-hien-tuong-trong-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\/97818","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=97818"}],"version-history":[{"count":15,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/97818\/revisions"}],"predecessor-version":[{"id":272380,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/97818\/revisions\/272380"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/272351"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=97818"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=97818"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=97818"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=97818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}