Khi c\u00f2n tr\u1ebb, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 n\u01b0\u1edbng \u0111\u1ebfn t\u1eadn tr\u01b0a v\u00e0o nh\u1eefng ng\u00e0y cu\u1ed1i tu\u1ea7n, nh\u01b0ng g\u1ea7n \u0111\u00e2y, c\u1ee9 ba, b\u1ed1n gi\u1edd, th\u1eadm ch\u00ed c\u00f3 \u0111\u00eam m\u1ed9t, hai gi\u1edd s\u00e1ng l\u00e0 b\u1ea1n b\u1eebng t\u1ec9nh gi\u1ea5c. R\u1ed3i khi \u0111\u00e3 v\u00e0o gi\u01b0\u1eddng m\u00e0 t\u00e2m tr\u00ed c\u1ee9 b\u1ed3n ch\u1ed3n ho\u1eb7c t\u1ec9nh nh\u01b0 s\u00e1o, kh\u00f4ng th\u1ec3 n\u00e0o ch\u00ecm ngay v\u00e0o gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng nh\u01b0 \u1edf thu\u1edf thanh xu\u00e2n.<\/p>\n
V\u1ea5n \u0111\u1ec1 l\u00e0, h\u00e3y ch\u1ea5p nh\u1eadn vi\u1ec7c kh\u00f3 ng\u1ee7 khi ch\u00fang ta gi\u00e0 \u0111i. Hi\u1ec3u v\u00e0 ch\u1ea5p nh\u1eadn r\u1eb1ng nhu c\u1ea7u v\u00e0 th\u00f3i quen ng\u1ee7 thay \u0111\u1ed5i theo \u0111\u1ed9 tu\u1ed5i s\u1ebd gi\u00fap ta b\u1edbt k\u1ef3 v\u1ecdng v\u00e0 gi\u1ea3m lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7, \u0111i\u1ec1u l\u00e0m ta\u2026. kh\u00f3 ng\u1ee7 h\u01a1n n\u1eefa.<\/p>\n
C\u1ee9 xem kh\u00f3 ng\u1ee7 l\u00e0 m\u1ed9t tri\u1ec7u ch\u1ee9ng \u0111\u01b0\u1ee3c \u201ct\u1eb7ng k\u00e8m\u201d trong qua tr\u00ecnh ta gi\u00e0 \u0111i v\u00e0 h\u00e2n hoan \u0111\u00f3n nh\u1eadn.<\/p>\n
C\u00f3 r\u1ea5t nhi\u1ec1u l\u00fd do khi\u1ebfn ta g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, nh\u01b0ng n\u1ebfu b\u1ea1n nh\u1eadn th\u1ea5y r\u1eb1ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh kh\u00f4ng c\u00f2n gi\u1ed1ng nh\u01b0 x\u01b0a khi b\u1ea1n gi\u00e0 \u0111i, th\u00ec t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u nh\u01b0 v\u1eady. C\u0169ng gi\u1ed1ng nh\u01b0 l\u00e0n da c\u1ee7a ch\u00fang ta nh\u0103n nheo h\u01a1n, c\u00e1c kh\u1edbp x\u01b0\u01a1ng ng\u00e0y c\u00e0ng k\u00eau c\u00f3t k\u00e9t v\u00e0 \u0111au nh\u1ee9c, gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta c\u0169ng c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a. \u0110i\u1ec1u n\u00e0y ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng.<\/p>\n
B\u00e1c sS\u0129 Bijoy John chuy\u00ean khoa v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0 ng\u01b0\u1eddi s\u00e1ng l\u1eadp ki\u00eam gi\u00e1m \u0111\u1ed1c y khoa t\u1ea1i Sleep Fix Academy, cho bi\u1ebft \u201cC\u1ea5u tr\u00fac gi\u1ea5c ng\u1ee7 c\u1ee7a ng\u01b0\u1eddi 20 tu\u1ed5i kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 so v\u1edbi ng\u01b0\u1eddi 60 tu\u1ed5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi n\u00f3i \u0111\u1ebfn gi\u1ea5c ng\u1ee7 s\u00e2u.\u201d<\/p>\n
Trong khi ng\u01b0\u1eddi t\u1eeb 60 tu\u1ed5i tr\u1edf l\u00ean c\u1ea7n s\u1ed1 gi\u1edd ng\u1ee7 g\u1ea7n b\u1eb1ng v\u1edbi ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i (b\u1ea3y \u0111\u1ebfn ch\u00edn gi\u1edd m\u1ed7i \u0111\u00eam), nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 c\u1ea7n thi\u1ebft. Gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean r\u1eddi r\u1ea1c h\u01a1n, v\u1edbi vi\u1ec7c th\u1ee9c d\u1eady th\u01b0\u1eddng xuy\u00ean h\u01a1n v\u00e0o ban \u0111\u00eam. C\u00f3 nh\u1eefng thay \u0111\u1ed5i trong c\u00e1c giai \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta, v\u1edbi vi\u1ec7c gi\u1ea3m gi\u1ea5c ng\u1ee7 s\u00e2u (gi\u1ea5c ng\u1ee7 s\u00f3ng ch\u1eadm), t\u0103ng gi\u1ea5c ng\u1ee7 n\u00f4ng v\u00e0 gi\u1ea3m nh\u1eb9 gi\u1ea5c ng\u1ee7 REM (m\u01a1).<\/p>\n
L\u01b0u \u00fd m\u1eb7c d\u00f9 nh\u1eefng thay \u0111\u1ed5i v\u1ec1 th\u00f3i quen ng\u1ee7 n\u00e0y c\u00f3 th\u1ec3 l\u00e0 b\u00ecnh th\u01b0\u1eddng khi ch\u00fang ta gi\u00e0 \u0111i, nh\u01b0ng \u0111\u00f4i khi c\u0169ng l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ho\u1eb7c t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd \u0111\u00e3 ph\u00e1t tri\u1ec3n, bao g\u1ed3m b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng, suy tim sung huy\u1ebft. ph\u1ed5i t\u1eafc ngh\u1eb9n m\u00e3n t\u00ednh, lo l\u1eafng, tr\u1ea7m c\u1ea3m, tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y, b\u1ec7nh Alzheimer ho\u1eb7c ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb, \u2026<\/p>\n
\u0110\u00e2y l\u00e0 nh\u1eefng m\u1eb9o c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon, s\u00e2u v\u00e0 \u0111\u1ee7 gi\u1edd cho nh\u1eefng ai kh\u00f4ng c\u00f2n tr\u1ebb g\u1eb7p kh\u00f3 kh\u0103n v\u1ec1 gi\u1ea5c ng\u1ee7:<\/p>\n
-B\u1ea3o \u0111\u1ea3m l\u00e0 b\u1ea1n v\u1eabn ho\u1ea1t \u0111\u1ed9ng v\u00e0o ban ng\u00e0y, ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 ngh\u1ec9 h\u01b0u ho\u1eb7c l\u00e0m vi\u1ec7c \u00edt h\u01a1n, v\u00ec \u0111i\u1ec1u n\u00e0y t\u1ea1o ti\u1ec1n \u0111\u1ec1 cho gi\u1ea5c ng\u1ee7.
\n-B\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 tr\u01b0a, nh\u01b0ng ch\u1ec9 trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn v\u00e0 n\u00ean ng\u1ee7 tr\u01b0a s\u1edbm h\u01a1n trong ng\u00e0y.
\n-T\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y, nh\u01b0ng ng\u1eebng t\u1eadp v\u00e0o bu\u1ed5i t\u1ed1i v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 k\u00edch th\u00edch n\u00e3o b\u1ed9 t\u1ec9nh t\u00e1o l\u00e2u h\u01a1n.
\n-Gi\u1eef gi\u1edd \u0111i ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n (k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n) l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng, nh\u01b0ng h\u00e3y nh\u1edb r\u1eb1ng gi\u1edd \u0111i ng\u1ee7 thay \u0111\u1ed5i khi ch\u00fang ta gi\u00e0 \u0111i.
\n-Tr\u00e1nh t\u1ea5t c\u1ea3 c\u00e1c m\u00e0n h\u00ecnh m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.
\n-N\u1ebfu b\u1ea1n th\u1ee9c d\u1eady v\u00e0o ban \u0111\u00eam, \u0111\u1eebng nh\u00ecn v\u00e0o \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c \u0111\u1ed3ng h\u1ed3.
\n-N\u1ebfu b\u1ea1n th\u1ee9c d\u1eady v\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 l\u1ea1i, h\u00e3y ra kh\u1ecfi gi\u01b0\u1eddng v\u00e0 \u0111\u1ebfn m\u1ed9t n\u01a1i t\u1ed1i v\u00e0 y\u00ean t\u0129nh, c\u00e2n nh\u1eafc \u0111\u1ecdc s\u00e1ch trong m\u1ed9t th\u1eddi gian ng\u1eafn v\u00e0 quay l\u1ea1i\u00a0ph\u00f2ng ng\u1ee7.<\/p>\n
Ch\u1ec9 n\u00ean \u0111\u1eb7t kho\u1ea3ng t\u1eeb 15-30 ph\u00fat cho gi\u1ea5c ng\u1ee7 tr\u01b0a. (H\u00ecnh minh h\u1ecda: Unsplash)<\/p>\n
-Tr\u00e1nh c\u00e1c ch\u1ea5t k\u00edch th\u00edch, ch\u1eb3ng h\u1ea1n nh\u01b0 caffeine v\u00e0 nicotine, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o cu\u1ed1i ng\u00e0y
\n-Tr\u00e1nh u\u1ed1ng r\u01b0\u1ee3u tr\u01b0\u1edbc khi \u0111i ng\u1ee7.
\n-Thi\u1ebft l\u1eadp th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7, bao g\u1ed3m \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c \u00eam d\u1ecbu v\u00e0 t\u1eafm n\u01b0\u1edbc \u1ea5m.<\/p>\n
T\u00f3m l\u1ea1i, nh\u1eefng g\u00ec nh\u00e0 nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7 mu\u1ed1n n\u00f3i v\u1edbi ch\u00fang ta l\u00e0 khi \u0111\u00e3 ngo\u1ea1i l\u1ee5c tu\u1ea7n, h\u00e3y b\u1eb1ng l\u00f2ng v\u1edbi vi\u1ec7c ta kh\u00f4ng th\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 nh\u01b0 \u201ckhi ta hai m\u01b0\u01a1i,\u201d \u0111\u1ed3ng th\u1eddi t\u00edch c\u1ef1c \u00e1p d\u1ee5ng nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe, d\u00f9 \u1edf b\u1ea5t c\u1ee9 l\u1ee9a tu\u1ed5i n\u00e0o.<\/p>\n
(theo Verywell Mind)<\/p>\n
The post T\u1eadt kh\u00f3 ng\u1ee7 \u1edf ng\u01b0\u1eddi\u2026 kh\u00f4ng c\u00f2n tr\u1ebb<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Khi c\u00f2n tr\u1ebb, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 n\u01b0\u1edbng \u0111\u1ebfn t\u1eadn tr\u01b0a v\u00e0o nh\u1eefng ng\u00e0y cu\u1ed1i tu\u1ea7n, nh\u01b0ng g\u1ea7n \u0111\u00e2y, c\u1ee9 ba, b\u1ed1n gi\u1edd, th\u1eadm ch\u00ed c\u00f3 \u0111\u00eam m\u1ed9t, hai gi\u1edd s\u00e1ng l\u00e0 b\u1ea1n b\u1eebng t\u1ec9nh gi\u1ea5c. R\u1ed3i khi \u0111\u00e3 v\u00e0o gi\u01b0\u1eddng m\u00e0 t\u00e2m tr\u00ed c\u1ee9 b\u1ed3n ch\u1ed3n ho\u1eb7c t\u1ec9nh nh\u01b0 s\u00e1o, kh\u00f4ng th\u1ec3 n\u00e0o ch\u00ecm …<\/p>","protected":false},"author":0,"featured_media":52652,"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-52651","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\/52651","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=52651"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/52651\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/52652"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=52651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=52651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=52651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}