\u201cTui th\u01b0\u1eddng l\u00ean gi\u01b0\u1eddng l\u00fac 9, 10 gi\u1edd \u0111\u00eam, bu\u1ed5i s\u00e1ng th\u00ec 5, 6 gi\u1edd s\u00e1ng l\u00e0 th\u1ee9c, \u0111\u1ee7 8 ti\u1ebfng r\u1ed3i c\u00f2n g\u00ec, v\u1eady m\u00e0 nhi\u1ec1u khi th\u1ee9c d\u1eady, th\u1ea5y m\u1ec7t m\u1ecfi gh\u00ea g\u1edbm,\u201d ch\u1ecb Lany Tr\u1ea7n \u1edf th\u00e0nh ph\u1ed1 Garden Grove t\u00e2m s\u1ef1. Ch\u1ecb \u0111\u01b0\u1ee3c b\u1ea1n b\u00e8 khuy\u00ean n\u00ean \u0111i g\u1eb7p b\u00e1c s\u0129. Ch\u1ecb l\u1ea5y h\u1eb9n, v\u00e0 sau khi th\u0103m kh\u00e1m v\u00e0 l\u00e0m c\u00e1c x\u00e9t nghi\u1ec7m c\u1ea9n th\u1eadn, ch\u1ecb b\u1ecb b\u00e1c s\u0129\u2026 \u0111u\u1ed5i v\u1ec1, v\u1edbi l\u1eddi ch\u1ea9n \u0111o\u00e1n: Tim m\u1ea1ch ok, th\u1ea7n kinh kh\u00f4ng c\u00f3 v\u1ea5n \u0111\u1ec1!<\/p>\n
B\u1ea1n b\u00e8 nghi v\u1ea5n, \u201ctruy h\u1ecfi,\u201d l\u00fac n\u00e0y ch\u1ecb Lany th\u1eeba nh\u1eadn: \u201cTui ng\u1ee7 c\u00f3 y\u00ean gi\u1ea5c \u0111\u00e2u! Th\u1ec9nh tho\u1ea3ng l\u00ean gi\u01b0\u1eddng l\u00fac 9 gi\u1edd t\u1ed1i, m\u00e0 1 gi\u1edd s\u00e1ng v\u1eabn ch\u01b0a ng\u1ee7 \u0111\u01b0\u1ee3c, r\u1ed3i c\u00f3 \u0111\u00eam th\u1ee9c d\u1eady v\u00f4 nh\u00e0 v\u1ec7 sinh 5 l\u1ea7n b\u1ea3y l\u01b0\u1ee3t, tr\u1edf l\u1ea1i gi\u01b0\u1eddng th\u00ec c\u1ee9 ch\u1eadp ch\u00e0 ch\u1eadp ch\u1eddn.\u201d<\/p>\n
Ch\u1ecb kh\u00f4ng c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u, m\u00e0 m\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u, ngon gi\u1ea5c l\u00e0 r\u1ea5t quan tr\u1ecdng, b\u1ea5t k\u1ec3 th\u1eddi l\u01b0\u1ee3ng. Khi ng\u1ee7 kh\u00f4ng ngon, kh\u00f4ng s\u00e2u gi\u1ea5c v\u00e0o ban \u0111\u00eam, khi th\u1ee9c d\u1eady b\u1ea1n s\u1ebd trong tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi, v\u1eadt v\u1edd, v\u00e0 v\u00ec v\u1eady r\u1ea5t d\u1ec5 c\u00e1u k\u1ec9nh v\u00f4 c\u1edb. Kho\u1ea3ng 50 \u0111\u1ebfn 70 tri\u1ec7u ng\u01b0\u1eddi \u1edf Hoa K\u1ef3 g\u1eb7p ph\u1ea3i c\u00e1c ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t c\u1ee7a h\u1ecd.<\/p>\n
Ng\u1ee7 \u00edt h\u01a1n b\u1ea3y ti\u1ebfng m\u1ed7i \u0111\u00eam c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc ch\u1ee9ng tr\u1ea7m c\u1ea3m, lo \u00e2u, \u0111au tim, \u0111\u1ed9t qu\u1ef5, ti\u1ec3u \u0111\u01b0\u1eddng, k\u00e9m dung n\u1ea1p glucose, t\u0103ng huy\u1ebft \u00e1p v\u00e0 b\u00e9o ph\u00ec. M\u1eb7c d\u00f9 hi\u1ec7n t\u1ea1i b\u1ea1n kh\u00f4ng m\u1eafc nh\u1eefng b\u1ec7nh n\u00e0y, nh\u01b0ng h\u1eb3n b\u1ea1n c\u0169ng kh\u00f4ng mu\u1ed1n c\u00f3 nguy c\u01a1 m\u1eafc c\u00e1c ch\u1ee9ng b\u1ec7nh \u0111\u00f3.<\/p>\n
Ch\u00ednh v\u00ec th\u1ebf,\u00a0B\u00e1c s\u0129 Meredith Broderick, chuy\u00ean gia th\u1ea7n kinh v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0 th\u00e0nh vi\u00ean H\u1ed9i \u0110\u1ed3ng C\u1ed1 V\u1ea5n Y Khoa Ozlo Sleep, gi\u1ea3i th\u00edch vi\u1ec7c th\u1ee9c d\u1eady v\u1edbi t\u00e2m tr\u1ea1ng vui v\u1ebb v\u00e0o bu\u1ed5i s\u00e1ng l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a m\u1ed9t gi\u1ea5c ng\u1ee7 ngon \u0111\u00eam h\u00f4m tr\u01b0\u1edbc.<\/p>\n
Chuy\u1ec7n l\u00e0, nh\u1eefng vi\u1ec7c ch\u00fang ta l\u00e0m tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 sau \u0111\u00f3 l\u00e0 c\u1ea3m gi\u00e1c c\u1ee7a ch\u00fang ta v\u00e0o ng\u00e0y h\u00f4m sau, theo c\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7.<\/p>\n
V\u1eady th\u00ec ph\u1ea3i ng\u1ee7 sao v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 c\u00f3 th\u1ec3 vui v\u1ebb v\u00e0o s\u00e1ng h\u00f4m sau?\u00a0\u0110\u00e2y l\u00e0 nh\u1eefng g\u00ec c\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 l\u1eddi khuy\u00ean v\u1ec1 c\u00e1ch th\u1ee9c d\u1eady v\u1edbi c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n
-C\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb v\u00e0 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho gi\u1ea5c ng\u1ee7 ngon
\nB\u00e1c s\u0129 Broderick chia s\u1ebb mu\u1ed1n c\u00f3 c\u1ea3m gi\u00e1c s\u1ea3ng kho\u00e1i v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u00f2i h\u1ecfi ph\u1ea3i l\u00ean k\u1ebf ho\u1ea1ch. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u1ea7n d\u00e0nh \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 th\u01b0 gi\u00e3n, cho b\u1ea3n th\u00e2n \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 duy tr\u00ec l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n
Vi\u1ec7c th\u1ee9c d\u1eady v\u1edbi t\u00e2m tr\u1ea1ng vui v\u1ebb cho m\u1ecdi ng\u01b0\u1eddi bi\u1ebft ng\u01b0\u1eddi \u0111\u00f3 \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (th\u1eddi l\u01b0\u1ee3ng ng\u1ee7), ng\u1ee7 \u0111\u1ed3ng b\u1ed9 v\u1edbi nh\u1ecbp sinh h\u1ecdc (th\u1eddi gian ng\u1ee7), c\u00f3 s\u1ef1 nh\u1ea5t qu\u00e1n tuy\u1ec7t v\u1eddi v\u1ec1 th\u1eddi gian th\u1ee9c d\u1eady (t\u00ednh \u0111\u1ec1u \u0111\u1eb7n c\u1ee7a gi\u1ea5c ng\u1ee7) v\u00e0 c\u00f3 m\u1ee5c \u0111\u00edch v\u00e0 \u00fd ngh\u0129a trong cu\u1ed9c s\u1ed1ng m\u00e0 h\u1ecd mong \u0111\u1ee3i.<\/p>\n
-T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 y\u00ean b\u00ecnh
\nB\u00e1c s\u0129 Jade Wu, m\u1ed9t nh\u00e0 t\u00e2m l\u00fd h\u1ecdc gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c ch\u1ee9ng nh\u1eadn v\u00e0 l\u00e0 c\u1ed1 v\u1ea5n gi\u1ea5c ng\u1ee7 c\u1ee7a Mattress Firm, chia s\u1ebb r\u1eb1ng m\u1ed9t m\u00f4i tr\u01b0\u1eddng y\u00ean b\u00ecnh t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn \u0111\u1ed1i v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 gi\u1eef cho ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb, y\u00ean t\u0129nh v\u00e0 t\u1ed1i. Nh\u1eefng thay \u0111\u1ed5i nh\u1ecf n\u00e0y c\u00f3 th\u1ec3 mang l\u1ea1i gi\u1ea5c ng\u1ee7 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n v\u00e0 m\u1ed9t bu\u1ed5i s\u00e1ng t\u01b0\u01a1i s\u00e1ng, h\u1ea1nh ph\u00fac h\u01a1n.<\/p>\n
-Ch\u1ec9 v\u00e0o gi\u01b0\u1eddng khi \u0111i ng\u1ee7
\nAnnie Miller, m\u1ed9t LCSW-C, nh\u00e0 tr\u1ecb li\u1ec7u v\u00e0 Ch\u1ee7 s\u1edf h\u1eefu c\u1ee7a DC Metro Therapy, chuy\u00ean v\u1ec1 c\u00e1c ch\u1ee9ng \u0111au m\u00e3n t\u00ednh, m\u1ea5t ng\u1ee7, lo \u00e2u v\u00e0 ch\u1ea5n th\u01b0\u01a1ng, cho bi\u1ebft m\u1ed9t trong nh\u1eefng nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i m\u00e0 c\u00f4 \u00e1p d\u1ee5ng v\u1edbi kh\u00e1ch h\u00e0ng c\u1ee7a m\u00ecnh l\u00e0 ch\u1ec9 s\u1eed d\u1ee5ng gi\u01b0\u1eddng khi \u0111i ng\u1ee7. V\u00ed d\u1ee5, h\u00e3y c\u1ed1 g\u1eafng gi\u1eef gi\u01b0\u1eddng ng\u1ee7 l\u00e0 kh\u00f4ng gian ri\u00eang t\u01b0, kh\u00f4ng ph\u1ea3i email, l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i, hay th\u1eadm ch\u00ed l\u00e0 suy ngh\u0129 s\u00e2u xa. \u0110i\u1ec1u n\u00e0y gi\u00fap n\u00e3o b\u1ed9 li\u00ean k\u1ebft gi\u01b0\u1eddng ng\u1ee7 v\u1edbi s\u1ef1 ngh\u1ec9 ng\u01a1i, ch\u1ee9 kh\u00f4ng ph\u1ea3i c\u0103ng th\u1eb3ng hay k\u00edch th\u00edch.<\/p>\n
\u201cN\u1ebfu b\u1ea1n n\u1eb1m tr\u00ean gi\u01b0\u1eddng qu\u00e1 l\u00e2u m\u00e0 kh\u00f4ng ng\u1ee7, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi t\u00e2m tr\u00ed b\u1ea1n \u0111ang quay cu\u1ed3ng, t\u1ed1t h\u01a1n h\u1ebft l\u00e0 n\u00ean th\u1ee9c d\u1eady, l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 nh\u1eb9 nh\u00e0ng trong \u00e1nh s\u00e1ng m\u1edd v\u00e0 ch\u1ec9 quay l\u1ea1i gi\u01b0\u1eddng khi \u0111\u00e3 bu\u1ed3n ng\u1ee7,\u201d Miller n\u00f3i.<\/p>\n
-T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n
\nTi\u1ebfn s\u0129 Wu chia s\u1ebb r\u1eb1ng \u0111\u1ec3 c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng, h\u00e3y t\u1eadp trung v\u00e0o vi\u1ec7c th\u01b0 gi\u00e3n c\u1ea3 c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed v\u00e0o \u0111\u00eam h\u00f4m tr\u01b0\u1edbc. B\u00e0 khuy\u00ean b\u1ea1n n\u00ean thi\u1ebft l\u1eadp m\u1ed9t gi\u1edd \u0111i ng\u1ee7 c\u1ed1 \u0111\u1ecbnh v\u00e0 t\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7. Gi\u1ea3m \u0111\u1ed9 s\u00e1ng c\u1ee7a \u0111\u00e8n, c\u1ea5t m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i \u0111i n\u01a1i kh\u00e1c v\u00e0 l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 th\u01b0 gi\u00e3n nh\u01b0 \u0111\u1ecdc s\u00e1ch ho\u1eb7c gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng.<\/p>\n
Miller khuy\u00ean b\u1ea1n n\u00ean d\u00e0nh ra m\u1ed9t \u0111\u1ebfn hai gi\u1edd \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7. Kho\u1ea3ng th\u1eddi gian n\u00e0y kh\u00f4ng n\u00ean l\u00e0m vi\u1ec7c, kh\u00f4ng c\u00f3 danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m ho\u1eb7c b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec qu\u00e1 k\u00edch th\u00edch.<\/p>\n
Th\u01b0 gi\u00e3n kh\u00f4ng ph\u1ea3i l\u00e0 l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 \u201cho\u00e0n to\u00e0n th\u01b0 gi\u00e3n\u201d \u2013 xem m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh y\u00eau th\u00edch, \u0111\u1ecdc s\u00e1ch, ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 th\u1ea3 l\u1ecfng b\u1ea3n th\u00e2n \u0111\u1ec1u c\u00f3 th\u1ec3 l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi. M\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 b\u00e1o hi\u1ec7u cho n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n r\u1eb1ng m\u1ed9t ng\u00e0y \u0111\u00e3 k\u1ebft th\u00fac v\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u01b0 gi\u00e3n.<\/p>\n
-\u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd
\nMiller khuy\u00ean b\u1ea1n n\u00ean duy tr\u00ec gi\u1edd th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh ngay c\u1ea3 sau m\u1ed9t \u0111\u00eam kh\u00f4ng ng\u1ee7. Th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i s\u00e1ng gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc v\u00e0 t\u1ea1o \u0111\u1ed9ng l\u1ef1c ng\u1ee7 cho \u0111\u00eam h\u00f4m sau. Th\u1eadt h\u1ea5p d\u1eabn khi ng\u1ee7 n\u01b0\u1edbng sau m\u1ed9t \u0111\u00eam kh\u00f3 kh\u0103n, nh\u01b0ng l\u00e0m nh\u01b0 v\u1eady th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 khi\u1ebfn gi\u1ea5c ng\u1ee7 \u0111\u00eam h\u00f4m sau t\u1ec7 h\u01a1n v\u00e0 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng u\u1ec3 o\u1ea3i ho\u1eb7c t\u00e2m tr\u1ea1ng ch\u00e1n n\u1ea3n v\u00e0o ban ng\u00e0y.<\/p>\n
-Thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng
\nV\u1ec7 sinh gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t nh\u00f3m c\u00e1c h\u00e0nh vi v\u00e0 th\u00f3i quen c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Ti\u1ebfn s\u0129 Broderick khuy\u00ean b\u1ea1n n\u00ean tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c, u\u1ed1ng r\u01b0\u1ee3u, caffeine, th\u1ee9c \u0103n, \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0 c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u0111\u1ec3 gi\u00fap b\u1ea1n th\u1ee9c d\u1eady v\u1edbi c\u1ea3m gi\u00e1c \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i, \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng, \u0111i\u1ec1u n\u00e0y li\u00ean quan m\u1eadt thi\u1ebft \u0111\u1ebfn c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac ho\u1eb7c kh\u1ecfe m\u1ea1nh.<\/p>\n
\u201cTrong cu\u1ed9c s\u1ed1ng c\u00e1 nh\u00e2n, t\u00f4i r\u1ea5t nghi\u00eam ng\u1eb7t v\u1ec1 vi\u1ec7c kh\u00f4ng \u0103n b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec sau b\u1eefa t\u1ed1i, t\u1ee9c l\u00e0 kho\u1ea3ng ba \u0111\u1ebfn ba ti\u1ebfng r\u01b0\u1ee1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7,\u201d Ti\u1ebfn s\u0129 Broderick chia s\u1ebb.<\/p>\n
-S\u1eed d\u1ee5ng \u00e2m thanh nh\u01b0 m\u1ed9t \u201cc\u1ea3m gi\u00e1c c\u1ee7a gi\u1ea5c ng\u1ee7\u201d
\nTi\u1ebfn s\u0129 Broderick l\u00e0 m\u1ed9t ng\u01b0\u1eddi r\u1ea5t \u1ee7ng h\u1ed9 v\u00e0 tin t\u01b0\u1edfng v\u00e0o vi\u1ec7c s\u1eed d\u1ee5ng \u00e2m thanh nh\u01b0 m\u1ed9t \u201cc\u1ea3m gi\u00e1c c\u1ee7a gi\u1ea5c ng\u1ee7.\u201d B\u00e0 chia s\u1ebb, ch\u00fang ta th\u01b0\u1eddng s\u1eed d\u1ee5ng qu\u00e1 m\u1ee9c h\u1ec7 th\u1ed1ng th\u1ecb gi\u00e1c c\u1ee7a m\u00ecnh do c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed v\u00e0 \u0111i\u1ec7n.<\/p>\n
\u201cGi\u1ea3m \u0111\u1ed9 s\u00e1ng c\u1ee7a \u0111\u00e8n, l\u1eafng nghe nh\u1eefng \u00e2m thanh th\u01b0 gi\u00e3n b\u1eb1ng Ozlo Sleepbuds l\u00e0 c\u00f4ng c\u1ee5 h\u1eefu \u00edch c\u1ee7a t\u00f4i, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi t\u00f4i c\u1ea3m th\u1ea5y ki\u1ec7t s\u1ee9c v\u00e0 kh\u00f4ng c\u00f3 t\u00e2m tr\u1ea1ng \u0111\u1ec3 \u0111\u1ecdc,\u201d Ti\u1ebfn s\u0129 Broderick chia s\u1ebb.<\/p>\n
-\u0110\u1eebng mang c\u0103ng th\u1eb3ng l\u00ean gi\u01b0\u1eddng
\nTi\u1ebfn s\u0129 Wu khuy\u00ean b\u1ea1n n\u00ean c\u1ed1 g\u1eafng kh\u00f4ng mang c\u0103ng th\u1eb3ng t\u1eeb ng\u00e0y h\u00f4m tr\u01b0\u1edbc l\u00ean gi\u01b0\u1eddng. N\u1ebfu t\u00e2m tr\u00ed b\u1ea1n b\u1eadn r\u1ed9n, h\u00e3y ghi l\u1ea1i nh\u1eefng suy ngh\u0129 c\u1ee7a b\u1ea1n v\u00e0o nh\u1eadt k\u00fd ho\u1eb7c th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m.<\/p>\n
Miller khuy\u00ean b\u1ea1n n\u00ean l\u00ean l\u1ecbch cho \u201cth\u1eddi gian lo l\u1eafng\u201d s\u1edbm h\u01a1n trong ng\u00e0y. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi c\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u1edbi t\u00e2m tr\u00ed \u0111\u1ea7y nh\u1eefng suy ngh\u0129 ch\u01b0a \u0111\u01b0\u1ee3c x\u1eed l\u00fd, \u0111i\u1ec1u n\u00e0y \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn c\u1ea3m gi\u00e1c c\u1ee7a h\u1ecd v\u00e0o bu\u1ed5i s\u00e1ng. H\u00e3y l\u00ean l\u1ecbch cho th\u1eddi gian \u0111\u00f3 s\u1edbm h\u01a1n, ng\u1ed3i xu\u1ed1ng v\u00e0 vi\u1ebft ra b\u1ea5t k\u1ef3 lo l\u1eafng, quy\u1ebft \u0111\u1ecbnh ho\u1eb7c k\u1ebf ho\u1ea1ch n\u00e0o.<\/p>\n
Cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n m\u1ed9t kh\u00f4ng gian c\u00f3 c\u1ea5u tr\u00fac \u0111\u1ec3 suy ngh\u0129 v\u00e0 x\u1eed l\u00fd s\u1ebd gi\u00fap gi\u1ea3m nguy c\u01a1 nh\u1eefng suy ngh\u0129 \u0111\u00f3 quay tr\u1edf l\u1ea1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n
\u2013\u00a0\u0110\u1ed1i x\u1eed nh\u1eb9 nh\u00e0ng v\u1edbi b\u1ea3n th\u00e2n
\nVi\u1ec7c \u00e1p d\u1ee5ng nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c \u0111\u01a1n gi\u1ea3n n\u00e0y v\u00e0 th\u1ef1c h\u00e0nh ch\u00fang m\u1ed9t c\u00e1ch nh\u1ea5t qu\u00e1n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u00f3 nh\u1eefng \u0111\u00eam y\u00ean b\u00ecnh h\u01a1n v\u00e0 nh\u1eefng bu\u1ed5i s\u00e1ng tho\u1ea3i m\u00e1i h\u01a1n. Tuy nhi\u00ean, kh\u00f4ng sao c\u1ea3 n\u1ebfu b\u1ea1n kh\u00f4ng ho\u00e0n h\u1ea3o. Miller khuy\u00ean b\u1ea1n n\u00ean ph\u00e1t tri\u1ec3n m\u1ed9t t\u01b0 duy m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 nh\u1eb9 nh\u00e0ng v\u1edbi ch\u00ednh m\u00ecnh khi m\u1ecdi th\u1ee9 kh\u00f4ng di\u1ec5n ra nh\u01b0 d\u1ef1 \u0111\u1ecbnh.<\/p>\n
N\u1ebfu b\u1ea1n c\u00f3 m\u1ed9t \u0111\u00eam kh\u00f3 kh\u0103n, \u0111\u1eebng b\u1eaft \u0111\u1ea7u bu\u1ed5i s\u00e1ng b\u1eb1ng c\u00e1ch t\u1ef1 tr\u00e1ch m\u00ecnh. C\u00e1ch b\u1ea1n ph\u1ea3n \u1ee9ng v\u1edbi gi\u1ea5c ng\u1ee7 k\u00e9m c\u00f3 th\u1ec3 \u0111\u1ecbnh h\u00ecnh gi\u1ea5c ng\u1ee7 \u0111\u00eam h\u00f4m sau v\u00e0 c\u1ea3 t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. M\u1ed9t ch\u00fat l\u00f2ng tr\u1eafc \u1ea9n cho b\u1ea3n th\u00e2n s\u1ebd r\u1ea5t c\u00f3 \u00edch.<\/p>\n
(theo Verywell Mind)<\/p>\n
The post 70 tri\u1ec7u ng\u01b0\u1eddi M\u1ef9 b\u1ecb \u2018r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7\u2019 v\u00e0 nh\u1eefng l\u1eddi khuy\u00ean<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" \u201cTui th\u01b0\u1eddng l\u00ean gi\u01b0\u1eddng l\u00fac 9, 10 gi\u1edd \u0111\u00eam, bu\u1ed5i s\u00e1ng th\u00ec 5, 6 gi\u1edd s\u00e1ng l\u00e0 th\u1ee9c, \u0111\u1ee7 8 ti\u1ebfng r\u1ed3i c\u00f2n g\u00ec, v\u1eady m\u00e0 nhi\u1ec1u khi th\u1ee9c d\u1eady, th\u1ea5y m\u1ec7t m\u1ecfi gh\u00ea g\u1edbm,\u201d ch\u1ecb Lany Tr\u1ea7n \u1edf th\u00e0nh ph\u1ed1 Garden Grove t\u00e2m s\u1ef1. Ch\u1ecb \u0111\u01b0\u1ee3c b\u1ea1n b\u00e8 khuy\u00ean n\u00ean \u0111i g\u1eb7p b\u00e1c s\u0129. …<\/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-59244","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\/59244","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=59244"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/59244\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=59244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=59244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=59244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}