\u201cNg\u1ee7 s\u1edbm hay ng\u1ee7 tr\u1ec5 g\u00ec, th\u00ec c\u1ee9 kho\u1ea3ng 3 gi\u1edd s\u00e1ng l\u00e0 tui th\u1ee9c gi\u1ea5c, ch\u1eb3ng hi\u1ec3u v\u00ec sao,\u201d c\u00f4 Tammy L\u00ea \u1edf th\u00e0nh ph\u1ed1 Garden Grove th\u1eafc m\u1eafc.<\/p>\n
Kh\u00f4ng ph\u1ea3i c\u00f4 tammy, m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi c\u0169ng \u201cb\u1ecb\u201d th\u1ee9c d\u1eady v\u00e0o kho\u1ea3ng 3 \u0111\u1ebfn 4 gi\u1edd s\u00e1ng. Ch\u1eb3ng th\u1ebf m\u00e0 c\u00f3 m\u1ed9t s\u1ef1 gia t\u0103ng v\u1ec1 c\u00e1c t\u00ecm ki\u1ebfm tr\u1ef1c tuy\u1ebfn v\u00e0 th\u1ea3o lu\u1eadn tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i, li\u00ean quan \u0111\u1ebfn ch\u1ee7 \u0111\u1ec1 n\u00e0y.<\/p>\n
Nhi\u1ec1u l\u00fd thuy\u1ebft c\u1ed1 g\u1eafng gi\u1ea3i th\u00edch hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y, t\u1eeb c\u00e1c di\u1ec5n gi\u1ea3i t\u00e2m linh \u0111\u1ebfn nh\u1eefng thay \u0111\u1ed5i v\u1ec1 m\u1eb7t sinh l\u00fd nh\u01b0 m\u1ee9c \u0111\u1ed9 cortisol t\u0103ng cao. \u0110\u1ec3 l\u00e0m s\u00e1ng t\u1ecf l\u00fd do t\u1ea1i sao r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb th\u1ee9c gi\u1ea5c v\u00e0o s\u00e1ng s\u1edbm, B\u00e1c S\u0129 Ana Krieger, gi\u00e1m \u0111\u1ed1c Trung T\u00e2m Y H\u1ecdc Gi\u1ea5c Ng\u1ee7 (Center for Sleep Medicine) t\u1ea1i Weill Cornell Medicine v\u00e0 NewYork-Presbyterian, \u0111\u01b0a ra nh\u1eefng hi\u1ec3u bi\u1ebft chuy\u00ean m\u00f4n c\u1ee7a m\u00ecnh.<\/p>\n
B\u00e1c S\u0129 Krieger cho bi\u1ebft th\u00f3i quen ng\u1ee7 t\u1ed1t th\u01b0\u1eddng b\u1ecb nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf qua. M\u1eb7c d\u00f9 kh\u00f4ng g\u1eb7p kh\u00f3 kh\u0103n khi \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, nh\u01b0ng vi\u1ec7c duy tr\u00ec vi\u1ec7c ng\u1ee7 ngon \u0111\u00f4i khi l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c \u0111\u00e1ng k\u1ec3 \u0111\u1ed1i v\u1edbi kh\u00f4ng \u00edt ng\u01b0\u1eddi. B\u00e0 ch\u1ec9 ra c\u00e1c h\u00e0nh vi d\u1eabn \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7 v\u00e0 b\u1ea3n th\u00e2n m\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c th\u00fac \u0111\u1ea9y gi\u1ea5c n\u1ed3ng kh\u00f4ng b\u1ecb gi\u00e1n \u0111o\u1ea1n.<\/p>\n
\u0110\u1ec3 c\u1ea3i thi\u1ec7n c\u1ea3 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 s\u1ed1 l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, Krieger g\u1ee3i \u00fd m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p sau:
\nThi\u1ebft l\u1eadp th\u00f3i quen th\u01b0 gi\u00e3n v\u00e0o ban \u0111\u00eam: \u0110i\u1ec1u n\u00e0y b\u00e1o hi\u1ec7u cho c\u01a1 th\u1ec3 \u0111\u1ebfn l\u00fac th\u01b0 gi\u00e3n.
\nNg\u1eaft k\u1ebft n\u1ed1i v\u1edbi c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed: C\u1ea5t \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 m\u00e1y t\u00ednh x\u00e1ch tay tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec \u00e1nh s\u00e1ng xanh l\u00e0m gi\u00e1n \u0111o\u1ea1n qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t melatonin.
\nTr\u00e1nh u\u1ed1ng r\u01b0\u1ee3u: M\u1eb7c d\u00f9 ban \u0111\u1ea7u th\u01b0\u1eddng khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7, nh\u01b0ng r\u01b0\u1ee3u l\u00e0m b\u1ea1n th\u1ee9c gi\u1ea5c v\u00e0o gi\u1eefa\u00a0\u0111\u00eam.<\/p>\n
H\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine n\u1ea1p v\u00e0o: Kh\u00f4ng dung n\u1ea1p caffeine sau bu\u1ed5i tr\u01b0a \u0111\u1ec3 tr\u00e1nh t\u00e1c d\u1ee5ng k\u00edch th\u00edch c\u1ee7a n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.
\nT\u1ed1i \u01b0u h\u00f3a m\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7: B\u1ea3o \u0111\u1ea3m kh\u00f4ng gian ng\u1ee7 lu\u00f4n \u0111\u01b0\u1ee3c y\u00ean t\u0129nh, t\u1ed1i v\u00e0 m\u00e1t m\u1ebb.<\/p>\n
Ngay c\u1ea3 khi c\u00f3 m\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u h\u00f3a, t\u00ecnh tr\u1ea1ng th\u1ee9c d\u1eady l\u00fac ba gi\u1edd s\u00e1ng v\u1eabn c\u00f3 nguy c\u01a1 ti\u1ebfp di\u1ec5n. Trong nh\u1eefng tr\u01b0\u1eddng h\u1ee3p nh\u01b0 v\u1eady, c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng th\u01b0\u1eddng l\u00e0 nguy\u00ean nh\u00e2n. Theo Krieger, nh\u1eefng t\u00e1c nh\u00e2n g\u00e2y c\u0103ng th\u1eb3ng v\u1ec1 m\u1eb7t tinh th\u1ea7n n\u00e0y x\u00e2m nh\u1eadp v\u00e0o chu k\u1ef3 gi\u1ea5c ng\u1ee7, khi\u1ebfn b\u1ea1n kh\u00f3 ch\u1ee3p m\u1eaft su\u1ed1t c\u1ea3 \u0111\u00eam.<\/p>\n
H\u01a1n n\u1eefa, c\u00e1c t\u00ecnh tr\u1ea1ng ti\u1ec1m \u1ea9n nh\u01b0 ng\u01b0ng th\u1edf khi ng\u1ee7, h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean ho\u1eb7c m\u1ea5t ng\u1ee7 c\u0169ng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c n\u1ed3ng m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3. N\u1ebfu b\u1ea1n nghi ng\u1edd m\u00ecnh c\u00f3 c\u00e1c t\u00ecnh tr\u1ea1ng nh\u01b0 v\u1eady, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 y h\u1ecdc gi\u1ea5c ng\u1ee7 \u0111\u1ec3 gi\u00fap ch\u1ea9n \u0111o\u00e1n v\u00e0 kh\u1eafc ph\u1ee5c c\u00e1c v\u1ea5n \u0111\u1ec1 n\u00e0y.<\/p>\n
Nh\u1eefng \u0111i\u1ec1u kh\u00f4ng n\u00ean l\u00e0m khi th\u1ee9c d\u1eady l\u00fac t\u1edd m\u1edd s\u00e1ng<\/p>\n
Khi b\u1ea1n m\u1edf m\u1eaft v\u00e0o l\u00fac 3 gi\u1edd s\u00e1ng, m\u1ed9t s\u1ed1 h\u00e0nh \u0111\u1ed9ng nh\u1ea5t \u0111\u1ecbnh c\u00f3 nguy c\u01a1 khi\u1ebfn b\u1ea1n th\u1ee9c t\u1ec9nh, kh\u00f4ng th\u1ec3 ng\u1ee7 l\u1ea1i. Krieger khuy\u00ean m\u1ecdi ng\u01b0\u1eddi kh\u00f4ng n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng g\u00e2y k\u00edch th\u00edch t\u00e2m tr\u00ed nh\u01b0:<\/p>\n
Tr\u00e1nh s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c xem gi\u1edd: \u0110i\u1ec1u n\u00e0y k\u00edch ho\u1ea1t n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u h\u01a1n.<\/p>\n
Kh\u00f4ng b\u1eadt \u0111\u00e8n s\u00e1ng: Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng s\u1ebd b\u00e1o hi\u1ec7u cho n\u00e3o b\u1ea1n bi\u1ebft \u0111\u1ebfn l\u00fac ph\u1ea3i th\u1ee9c d\u1eady.<\/p>\n
Kh\u00f4ng th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u00fa v\u1ecb nh\u01b0 \u0111\u1ecdc m\u1ed9t cu\u1ed1n s\u00e1ch h\u1ea5p d\u1eabn: \u0110i\u1ec1u n\u00e0y\u00a0khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 l\u1ea1i.<\/p>\n
Thay v\u00e0o \u0111\u00f3, c\u1ed1 g\u1eafng gi\u1ea3m thi\u1ec3u s\u1ef1 ph\u1ea5n kh\u00edch v\u00e0 n\u0103ng \u0111\u1ed9ng. Krieger m\u00e1ch b\u1ea3o m\u1ecdi ng\u01b0\u1eddi n\u00ean \u00e1p d\u1ee5ng c\u00e1c th\u1ef1c h\u00e0nh t\u1ea1o n\u00ean s\u1ef1 y\u00ean t\u0129nh v\u00e0 th\u01b0 gi\u00e3n. Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u gi\u00fap b\u1ea1n ng\u1ee7 l\u1ea1i ngay. B\u00e0 \u0111\u1eb7c bi\u1ec7t g\u1ee3i \u00fd k\u1ef9 thu\u1eadt th\u1edf 4-7-8: h\u00edt v\u00e0o trong b\u1ed1n gi\u00e2y, n\u00edn th\u1edf trong b\u1ea3y gi\u00e2y v\u00e0 th\u1edf ra trong t\u00e1m gi\u00e2y.<\/p>\n
Cu\u1ed1i c\u00f9ng, Krieger nh\u1ea5n m\u1ea1nh t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c kh\u00f4ng lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7 n\u1ebfu b\u1ea1n v\u00f4 t\u00ecnh th\u1ee9c d\u1eady. T\u1ecf ra th\u1eb3ng v\u1ec1 \u0111i\u1ec1u \u0111\u00f3 l\u1ea1i\u00a0khi\u1ebfn v\u1ea5n \u0111\u1ec1 tr\u1edf n\u00ean t\u1ed3i t\u1ec7 ch\u1ee9 ch\u1eb3ng \u0111\u01b0\u1ee3c l\u1ee3i \u00edch g\u00ec. B\u1eb1ng c\u00e1ch gi\u1eef b\u00ecnh t\u0129nh v\u00e0 h\u00edt th\u1edf s\u00e2u, b\u1ea1n s\u1ebd cho m\u00ecnh c\u01a1 h\u1ed9i ch\u00ecm l\u1ea1i v\u00e0o gi\u1ea5c m\u01a1.<\/p>\n
The post Th\u1ee9c gi\u1ea5c l\u00fac 3 gi\u1edd s\u00e1ng, d\u1ea5u hi\u1ec7u g\u00ec?<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" \u201cNg\u1ee7 s\u1edbm hay ng\u1ee7 tr\u1ec5 g\u00ec, th\u00ec c\u1ee9 kho\u1ea3ng 3 gi\u1edd s\u00e1ng l\u00e0 tui th\u1ee9c gi\u1ea5c, ch\u1eb3ng hi\u1ec3u v\u00ec sao,\u201d c\u00f4 Tammy L\u00ea \u1edf th\u00e0nh ph\u1ed1 Garden Grove th\u1eafc m\u1eafc. Kh\u00f4ng ph\u1ea3i c\u00f4 tammy, m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi c\u0169ng \u201cb\u1ecb\u201d th\u1ee9c d\u1eady v\u00e0o kho\u1ea3ng 3 \u0111\u1ebfn 4 gi\u1edd s\u00e1ng. Ch\u1eb3ng th\u1ebf m\u00e0 c\u00f3 m\u1ed9t s\u1ef1 gia …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-57910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/57910","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"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=57910"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/57910\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=57910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=57910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=57910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}