\u201cM\u1ed7i khi ph\u1ea3i th\u1ee9c s\u1edbm \u0111\u1ec3 \u0111i c\u00f4ng chuy\u1ec7n, tui thi\u1ec7t s\u1ef1 m\u1ec7t m\u1ecfi, v\u00e0 d\u00f9 c\u00f3 l\u00e0m m\u1ed9t ly c\u00e0 ph\u00ea c\u0169ng kh\u00f4ng th\u1ec3 t\u1ec9nh t\u00e1o n\u1ed5i,\u201d ch\u1ecb Lanna Tr\u1ea7n than v\u1edbi b\u1ea1n b\u00e8.<\/p>\n
Th\u1ee9c d\u1eady s\u1edbm th\u01b0\u1eddng gi\u1ed1ng nh\u01b0 m\u1ed9t cu\u1ed9c chi\u1ebfn gian nan, nh\u01b0ng kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i nh\u01b0 v\u1eady. M\u1eb7c d\u00f9 \u00fd t\u01b0\u1edfng th\u1ef1c hi\u1ec7n nh\u1eefng thay \u0111\u1ed5i l\u1edbn trong cu\u1ed9c s\u1ed1ng khi\u1ebfn b\u1ea1n n\u1ea3n l\u00f2ng, nh\u01b0ng tin vui l\u00e0 nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf, c\u00f3 ch\u1ee7 \u0111\u00edch trong th\u00f3i quen h\u00e0ng ng\u00e0y, \u0111\u1eb7c bi\u1ec7t trong nh\u1eefng gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00e0 v\u00e0i ph\u00fat \u0111\u1ea7u sau khi th\u1ee9c d\u1eady, c\u0169ng t\u1ea1o ra t\u00e1c \u0111\u1ed9ng \u0111\u00e1ng k\u1ec3.<\/p>\n
B\u1eb1ng c\u00e1ch l\u00e0m vi\u1ec7c thu\u1eadn theo nh\u1ecbp \u0111i\u1ec7u t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 thay v\u00ec ch\u1ed1ng l\u1ea1i, b\u1ea1n s\u1ebd t\u1ea1o ra m\u1ed9t th\u00f3i quen bu\u1ed5i s\u00e1ng d\u1ec5 d\u00e0ng v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng thay v\u00ec cau m\u00e0u nh\u0103n m\u1eb7t, u\u1ec3 o\u1ea3i.<\/p>\n
S\u1ee9c m\u1ea1nh c\u1ee7a \u00e1nh s\u00e1ng v\u00e0 chuy\u1ec3n \u0111\u1ed9ng bu\u1ed5i s\u00e1ng<\/strong><\/p>\n M\u1ed9t trong nh\u1eefng c\u00f4ng c\u1ee5 m\u1ea1nh m\u1ebd nh\u1ea5t cho m\u1ed9t bu\u1ed5i s\u00e1ng su\u00f4n s\u1ebb ch\u00ednh l\u00e0 \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi. C\u01a1 th\u1ec3 ch\u00fang ta \u0111\u01b0\u1ee3c l\u1eadp tr\u00ecnh \u0111\u1ec3 ph\u1ea3n \u1ee9ng v\u1edbi \u00e1nh s\u00e1ng v\u00e0 trong v\u00f2ng 15 ph\u00fat \u0111\u1ea7u ti\u00ean sau khi th\u1ee9c d\u1eady, vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi mang l\u1ea1i hi\u1ec7u qu\u1ea3 s\u00e2u s\u1eafc. \u00c1nh s\u00e1ng b\u00e1o hi\u1ec7u cho n\u00e3o ng\u1eebng s\u1ea3n xu\u1ea5t melatonin, hormone ch\u1ecbu tr\u00e1ch nhi\u1ec7m khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7.<\/p>\n Ngay c\u1ea3 trong nh\u1eefng ng\u00e0y nhi\u1ec1u m\u00e2y, \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean v\u1eabn hi\u1ec7u qu\u1ea3 h\u01a1n nhi\u1ec1u so v\u1edbi lo\u1ea1i nh\u00e2n t\u1ea1o trong vi\u1ec7c thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3, hay c\u00f2n g\u1ecdi l\u00e0 nh\u1ecbp sinh h\u1ecdc. H\u00e0nh \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n n\u00e0y g\u1eedi t\u00edn hi\u1ec7u \u201c\u0111\u00e1nh th\u1ee9c\u201d m\u1ea1nh m\u1ebd \u0111\u1ebfn n\u00e3o, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 b\u1edbt m\u1ec7t m\u1ecfi. H\u00e3y th\u1eed nh\u00e2m nhi t\u00e1ch c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0 b\u00ean c\u1eeda s\u1ed5, b\u01b0\u1edbc ra ban c\u00f4ng ho\u1eb7c \u0111i b\u1ed9 quanh nh\u00e0.<\/p>\n K\u1ebft h\u1ee3p vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng n\u00e0y v\u1edbi nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 b\u1ea5t ng\u1edd. Thay v\u00ec l\u0103n ra kh\u1ecfi gi\u01b0\u1eddng, h\u00e3y th\u1eed m\u1ed9t \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u0111\u01a1n gi\u1ea3n ho\u1eb7c dang r\u1ed9ng hai tay ngay khi th\u1ee9c d\u1eady. \u0110\u1ed9ng t\u00e1c n\u00e0y b\u00e1o hi\u1ec7u m\u1ed9t l\u1eddi c\u1ea3nh t\u1ec9nh tinh t\u1ebf nh\u01b0ng hi\u1ec7u qu\u1ea3 \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh. Gi\u00e3n c\u01a1 gi\u00fap c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u v\u00e0 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i sang ho\u1ea1t \u0111\u1ed9ng. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao, m\u00e0 ch\u1ec9 c\u1ea7n m\u1ed9t chuy\u1ec3n \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, c\u00f3 ch\u1ee7 \u0111\u00edch c\u0169ng gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y hi\u1ec7n di\u1ec7n v\u00e0 t\u1ec9nh t\u00e1o.<\/p>\n Nh\u1eefng th\u00f3i quen bu\u1ed5i t\u1ed1i \u0111\u1ecbnh h\u00ecnh n\u00ean bu\u1ed5i s\u00e1ng<\/strong><\/p>\n N\u1ec1n t\u1ea3ng c\u1ee7a m\u1ed9t bu\u1ed5i s\u00e1ng t\u1ed1t l\u00e0nh \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh t\u1eeb \u0111\u00eam h\u00f4m tr\u01b0\u1edbc. Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp trung v\u00e0o vi\u1ec7c ng\u1ee7 \u0111\u1ee7 s\u1ed1 gi\u1edd, nh\u01b0ng ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a gi\u1ea5c ng\u1ee7 c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m. Kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng \u0111\u00f3ng m\u1ed9t vai tr\u00f2 then ch\u1ed1t. M\u1eb7c d\u00f9 l\u1eddi khuy\u00ean ph\u1ed5 bi\u1ebfn l\u00e0 tr\u00e1nh \u0103n nh\u1eefng b\u1eefa th\u1ecbnh so\u1ea1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7, nh\u01b0ng \u0111i\u1ec1u th\u01b0\u1eddng b\u1ecb b\u1ecf qua ch\u00ednh l\u00e0 t\u00e1c \u0111\u1ed9ng c\u1ee7a \u0111\u01b0\u1eddng \u1ea9n.<\/p>\n C\u00e1c m\u00f3n \u0103n v\u1eb7t nh\u01b0 ng\u0169 c\u1ed1c, b\u00e1nh m\u00ec tr\u1eafng ho\u1eb7c \u0111\u1ed3 u\u1ed1ng ng\u1ecdt\u00a0khi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn, sau \u0111\u00f3 l\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee5t gi\u1ea3m \u0111\u1ed9t ng\u1ed9t. T\u00ecnh tr\u1ea1ng n\u00e0y l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 gi\u1ea5c ng\u1ee7 s\u00e2u, khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 u\u1ec3 o\u1ea3i v\u00e0o s\u00e1ng h\u00f4m sau, ngay c\u1ea3 khi b\u1ea1n ng\u1ee7 \u0111\u1ee7 t\u00e1m ti\u1ebfng. Thay v\u00e0o \u0111\u00f3, h\u00e3y ch\u1ecdn m\u1ed9t b\u1eefa \u0103n nh\u1eb9 c\u00e2n b\u1eb1ng n\u1ebfu b\u1ea1n \u0111\u00f3i v\u00e0 c\u00e2n nh\u1eafc k\u1ebft h\u1ee3p c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u magnesium v\u00e0o b\u1eefa t\u1ed1i. Magnesium gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon. C\u00e1c ngu\u1ed3n cung c\u1ea5p magnesium t\u1ed1t g\u1ed3m rau bina, h\u1ea1t b\u00ed ng\u00f4 v\u00e0 chu\u1ed1i.<\/p>\n M\u1ed9t th\u00f3i quen \u201cth\u01b0 gi\u00e3n\u201d nh\u1ea5t qu\u00e1n c\u0169ng r\u1ea5t quan tr\u1ecdng. Thay v\u00ec ch\u1ec9 hy v\u1ecdng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, h\u00e3y ch\u1ee7 \u0111\u1ed9ng b\u00e1o hi\u1ec7u cho n\u00e3o b\u1ed9 r\u1eb1ng \u0111\u1ebfn l\u00fac ngh\u1ec9 ng\u01a1i. Th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 \u0111\u01a1n gi\u1ea3n nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, nghe nh\u1ea1c \u00eam d\u1ecbu ho\u1eb7c \u0111\u1ecdc s\u00e1ch. S\u1ef1 nh\u1ea5t qu\u00e1n c\u1ee7a nh\u1eefng h\u00e0nh \u0111\u1ed9ng n\u00e0y gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed hi\u1ec3u r\u1eb1ng c\u01a1 th\u1ec3 s\u1eafp ph\u1ea3i ngh\u1ec9 ng\u01a1i.<\/p>\n Th\u00f3i quen n\u00e0y c\u0169ng gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c m\u1ed9t c\u1ea1m b\u1eaby ph\u1ed5 bi\u1ebfn kh\u00e1c: dung n\u1ea1p caffeine v\u00e0o \u0111\u00eam khuya. M\u1eb7c d\u00f9 b\u1ea1n c\u00f3 th\u1ec3 ngh\u0129 m\u00ecnh an to\u00e0n khi ng\u1eebng u\u1ed1ng caffeine sau b\u1eefa t\u1ed1i, nh\u01b0ng t\u00e1c d\u1ee5ng c\u1ee7a n\u00f3 v\u1eabn\u00a0k\u00e9o d\u00e0i \u0111\u1ebfn 10 gi\u1edd. Vi\u1ec7c ng\u1eebng u\u1ed1ng caffeine \u00edt nh\u1ea5t t\u00e1m gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd b\u1ea3o \u0111\u1ea3m b\u1ea3o n\u00f3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u00f3ng th\u00edch melatonin t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n Nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh chi\u1ebfn l\u01b0\u1ee3c <\/strong><\/p>\n Kho\u1ea3nh kh\u1eafc b\u00e1o th\u1ee9c reo ch\u1eafc h\u1eb3n l\u00e0 th\u1eddi \u0111i\u1ec3m\u00a0kh\u00f3 ch\u1ecbu nh\u1ea5t trong ng\u00e0y. Thay v\u00ec \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i l\u00ean t\u1ee7 \u0111\u1ea7u gi\u01b0\u1eddng, h\u00e3y th\u1eed \u0111\u1eb7t \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c \u1edf ph\u00eda b\u00ean kia ph\u00f2ng. M\u1eb9o \u0111\u01a1n gi\u1ea3n n\u00e0y bu\u1ed9c b\u1ea1n ph\u1ea3i ra kh\u1ecfi gi\u01b0\u1eddng \u0111\u1ec3 t\u1eaft n\u00f3. \u0110\u1ec3 qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i n\u00e0y di\u1ec5n ra su\u00f4n s\u1ebb, h\u00e3y k\u1ebft h\u1ee3p v\u1edbi \u00e1nh s\u00e1ng d\u1ecbu nh\u1eb9. M\u1ed9t s\u1ed1 \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c hi\u1ec7n nay c\u00f3 t\u00ednh n\u0103ng l\u00e0m s\u00e1ng c\u0103n ph\u00f2ng d\u1ea7n d\u1ea7n, m\u00f4 ph\u1ecfng \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi m\u1ecdc. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n tr\u00e1nh b\u1ecb s\u1ed1c \u0111\u1ed9t ng\u1ed9t b\u1edfi ti\u1ebfng chu\u00f4ng b\u00e1o th\u1ee9c l\u1edbn v\u00e0 c\u0103n ph\u00f2ng t\u1ed1i, \u0111\u1ec3\u00a0b\u1ea1n th\u1ee9c d\u1eady m\u1ed9t c\u00e1ch b\u00ecnh t\u0129nh\u00a0h\u01a1n.<\/p>\n Cu\u1ed1i c\u00f9ng, h\u00e3y ki\u1ec1m ch\u1ebf ham mu\u1ed1n c\u1ea7m \u0111i\u1ec7n tho\u1ea1i ngay l\u1eadp t\u1ee9c v\u00ec 15 ph\u00fat \u0111\u1ea7u ti\u00ean trong ng\u00e0y r\u1ea5t qu\u00fd gi\u00e1. Vi\u1ec7c ki\u1ec3m tra email ho\u1eb7c m\u1ea1ng x\u00e3 h\u1ed9i ngay khi v\u1eeba th\u1ee9c d\u1eady s\u1ebd khi\u1ebfn dopamine t\u0103ng \u0111\u1ed9t bi\u1ebfn, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng n\u0103ng l\u01b0\u1ee3ng gi\u1ea3m s\u00fat sau \u0111\u00f3 v\u00e0 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y lo l\u1eafng.<\/p>\n B\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi m\u00e0 kh\u00f4ng nh\u00ecn v\u00e0o m\u00e0n h\u00ecnh thi\u1ebft b\u1ecb nh\u1eb1m l\u00e0m cho b\u1ed9 n\u00e3o c\u00f3 th\u1eddi gian y\u00ean t\u0129nh \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng, gi\u00fap b\u1ea1n suy ngh\u0129 v\u00e0 h\u00e0nh \u0111\u1ed9ng c\u00f3 ch\u1ee7 \u0111\u00edch.<\/p>\n (theo Timesofindia)<\/p>\n The post M\u1eb9o \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o khi ph\u1ea3i th\u1ee9c s\u1edbm<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" \u201cM\u1ed7i khi ph\u1ea3i th\u1ee9c s\u1edbm \u0111\u1ec3 \u0111i c\u00f4ng chuy\u1ec7n, tui thi\u1ec7t s\u1ef1 m\u1ec7t m\u1ecfi, v\u00e0 d\u00f9 c\u00f3 l\u00e0m m\u1ed9t ly c\u00e0 ph\u00ea c\u0169ng kh\u00f4ng th\u1ec3 t\u1ec9nh t\u00e1o n\u1ed5i,\u201d ch\u1ecb Lanna Tr\u1ea7n than v\u1edbi b\u1ea1n b\u00e8. Th\u1ee9c d\u1eady s\u1edbm th\u01b0\u1eddng gi\u1ed1ng nh\u01b0 m\u1ed9t cu\u1ed9c chi\u1ebfn gian nan, nh\u01b0ng kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i nh\u01b0 v\u1eady. M\u1eb7c d\u00f9 …<\/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-59900","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\/59900","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=59900"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/59900\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=59900"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=59900"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=59900"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}