\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng th\u1ee9c khuya (hay c\u00f2n g\u1ecdi l\u00e0 nh\u1eefng con c\u00fa \u0111\u00eam), vi\u1ec7c th\u00edch nghi v\u1edbi c\u00f4ng vi\u1ec7c t\u1eeb 9 gi\u1edd s\u00e1ng \u0111\u1ebfn 5 gi\u1edd chi\u1ec1u l\u00e0 r\u1ea5t kh\u00f3, nh\u01b0ng m\u1ed9t chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 \u0111\u01b0a c\u00e1ch th\u00fa v\u1ecb \u0111\u1ec3 gi\u00fap m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 c\u00f9ng ho\u00e0n c\u1ea3nh n\u00e0y \u1edf Hoa K\u1ef3, bi\u1ebft c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh theo l\u1ecbch tr\u00ecnh.<\/p>\n
\u201c\u0110\u1ed1i v\u1edbi nh\u1eefng b\u1ec7nh nh\u00e2n mu\u1ed1n thay \u0111\u1ed5i l\u1ecbch tr\u00ecnh ng\u1ee7-th\u1ee9c c\u1ee7a h\u1ecd, \u0111i\u1ec1u th\u00fa v\u1ecb m\u00e0 t\u00f4i khuy\u00ean b\u1ea1n n\u00ean l\u00e0m l\u00e0 th\u1ef1c hi\u1ec7n m\u1ed9t chuy\u1ebfn du l\u1ecbch \u0111\u1ebfn \u00c2u ch\u00e2u,\u201d B\u00e1c S\u0129 Mandana Mahmoudi n\u00f3i v\u1edbi CNBC Make It. \u201cT\u00f4i \u0111\u00e3 g\u1eedi r\u1ea5t nhi\u1ec1u b\u1ec7nh nh\u00e2n c\u1ee7a m\u00ecnh \u0111i du l\u1ecbch \u00c2u ch\u00e2u 10 ng\u00e0y nh\u01b0 m\u1ed9t k\u1ef3 ngh\u1ec9.\u201d<\/p>\n
B\u00e1c S\u0129 Mahmoudi l\u00e0 gi\u00e1m \u0111\u1ed1c m\u1ed9t khoa v\u1ec1 gi\u1ea5c ng\u1ee7 t\u1ea1i NYU Langone Health. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao b\u00e1c s\u0129 g\u1ee3i \u00fd r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u00f3i quen ng\u1ee7 mu\u1ed9n n\u00ean th\u1ef1c hi\u1ec7n chuy\u1ebfn \u0111i 10 ng\u00e0y ra ngo\u1ea1i qu\u1ed1c.<\/p>\n
C\u00fa \u0111\u00eam \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady mu\u1ed9n h\u01a1n nh\u1eefng ng\u01b0\u1eddi kh\u00e1c do nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a h\u1ecd. B\u00e1c S\u0129 Mahmoudi cho bi\u1ebft, vi\u1ec7c di chuy\u1ec3n \u0111\u1ebfn m\u1ed9t m\u00fai gi\u1edd kh\u00f4ng qu\u00e1 xa ho\u1eb7c qu\u00e1 g\u1ea7n v\u1edbi m\u00fai gi\u1edd n\u01a1i b\u1ea1n s\u1ed1ng gi\u00fap \u0111i\u1ec1u ch\u1ec9nh th\u1eddi gian m\u00e0 nh\u1eefng ng\u01b0\u1eddi th\u1ee9c khuya th\u1ee9c d\u1eady v\u00e0 \u0111i ng\u1ee7 ch\u1eb7t ch\u1ebd h\u01a1n v\u1edbi l\u1ecbch tr\u00ecnh s\u1edbm h\u01a1n.<\/p>\n
B\u00e1c s\u0129 nh\u1eadn th\u1ea5y r\u1eb1ng chuy\u1ebfn \u0111i 10 ng\u00e0y t\u1edbi \u00c2u ch\u00e2u l\u00e0 m\u1ed9t trong nh\u1eefng bi\u1ec7n ph\u00e1p thay \u0111\u1ed5i gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi nh\u1eefng \u201cc\u00fa \u0111\u00eam,\u201d nh\u1eefng ng\u01b0\u1eddi m\u1ea5t \u00edt th\u1eddi gian \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh h\u01a1n l\u00e0 ch\u1ec9 t\u1ef1 m\u00ecnh th\u1eed d\u00f9ng melatonin v\u00e0 li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng.<\/p>\n
(H\u00ecnh minh h\u1ecda: Tim Durgan\/Unsplash)<\/p>\n
\u201cKhi b\u1ea1n tr\u1edf v\u1ec1 t\u1eeb \u00c2u ch\u00e2u, d\u00f9 th\u1ebf n\u00e0o \u0111i ch\u0103ng n\u1eefa, b\u1ea1n s\u1ebd b\u1ecb l\u1ec7ch m\u00fai gi\u1edd m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. Ngay c\u1ea3 khi b\u1ea1n ng\u1ee7 \u0111\u1ebfn tr\u01b0a theo gi\u1edd \u00c2u ch\u00e2u, c\u0169ng gi\u1ed1ng nh\u01b0 6 gi\u1edd s\u00e1ng theo gi\u1edd M\u1ef9,\u201d Mahmoudi n\u00f3i.
\nSau khi tr\u1edf v\u1ec1 sau chuy\u1ebfn \u0111i 10 ng\u00e0y, ban \u0111\u1ea7u b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00ec l\u1ec7ch m\u00fai gi\u1edd v\u00e0 ng\u1ee7 s\u1edbm h\u01a1n. Sau \u0111\u00f3, v\u00ec b\u1ea1n l\u00e0 ng\u01b0\u1eddi th\u01b0\u1eddng ng\u1ee7 mu\u1ed9n, n\u00ean c\u1ee9 sau m\u1ed9t ho\u1eb7c hai tu\u1ea7n, b\u1ea1n s\u1ebd l\u1ea1i b\u1ecb v\u1eadt v\u1edd. N\u1ebfu b\u1ea1n c\u00f3 m\u1ed9t k\u1ef3 ngh\u1ec9 s\u1eafp t\u1edbi \u1edf \u00c2u ch\u00e2u, s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t kh\u1edfi \u0111\u1ea7u thu\u1eadn l\u1ee3i. B\u1ea1n s\u1ebd quay l\u1ea1i v\u1edbi t\u00ecnh tr\u1ea1ng l\u1ec7ch m\u00fai gi\u1edd v\u00e0 s\u1ebd gi\u1eef b\u1ea1n \u1edf m\u00fai gi\u1edd \u0111\u00f3 lu\u00f4n.<\/p>\n
\u0110\u1ec3 gi\u1eef b\u1ec7nh nh\u00e2n c\u1ee7a m\u00ecnh \u1edf m\u00fai gi\u1edd \u00c2u ch\u00e2u, B\u00e1c S\u0129 Mahmoudi khuy\u1ebfn ngh\u1ecb h\u1ecd n\u00ean d\u00f9ng 0.5 \u0111\u1ebfn 1 miligam melatonin t\u1eeb hai \u0111\u1ebfn ba ti\u1ebfng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 theo l\u1ecbch tr\u00ecnh m\u00e0 h\u1ecd mu\u1ed1n tu\u00e2n th\u1ee7.<\/p>\n
N\u1eef b\u00e1c s\u0129 c\u0169ng g\u1ee3i \u00fd s\u1eed d\u1ee5ng h\u1ed9p \u0111\u1ef1ng b\u00ecnh minh \u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u \u00e1nh s\u00e1ng nh\u1ea5t c\u00f3 th\u1ec3 v\u00e0o th\u1eddi gian th\u1ee9c d\u1eady m\u00e0 h\u1ecd mong mu\u1ed1n. Vi\u1ec7c tu\u00e2n th\u1ee7 nh\u1eefng th\u00f3i quen \u0111\u00f3 m\u1ed9t c\u00e1ch nh\u1ea5t qu\u00e1n s\u1ebd gi\u00fap c\u00e1c \u201cc\u00fa \u0111\u00eam\u201d thay \u0111\u1ed5i l\u1ecbch tr\u00ecnh c\u1ee7a h\u1ecd theo th\u1eddi gian, m\u00e0 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n
The post L\u1eddi khuy\u00ean cho \u2018c\u00fa \u0111\u00eam\u2019 ph\u1ea3i tu\u00e2n th\u1ee7 l\u1ecbch l\u00e0m vi\u1ec7c 8 ti\u1ebfng\/ng\u00e0y<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng th\u1ee9c khuya (hay c\u00f2n g\u1ecdi l\u00e0 nh\u1eefng con c\u00fa \u0111\u00eam), vi\u1ec7c th\u00edch nghi v\u1edbi c\u00f4ng vi\u1ec7c t\u1eeb 9 gi\u1edd s\u00e1ng \u0111\u1ebfn 5 gi\u1edd chi\u1ec1u l\u00e0 r\u1ea5t kh\u00f3, nh\u01b0ng m\u1ed9t chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 \u0111\u01b0a c\u00e1ch th\u00fa v\u1ecb \u0111\u1ec3 gi\u00fap m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 c\u00f9ng ho\u00e0n c\u1ea3nh n\u00e0y \u1edf Hoa …<\/p>","protected":false},"author":0,"featured_media":51197,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[82,43],"tags":[],"class_list":["post-51196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-society","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/51196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=51196"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/51196\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/51197"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=51196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=51196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=51196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}