{"id":62594,"date":"2025-12-24T19:30:10","date_gmt":"2025-12-25T03:30:10","guid":{"rendered":"https:\/\/vietvalley.com\/het-met-khi-len-giuong-nghi-ngoi-khong-de-nhu-the\/"},"modified":"2025-12-24T19:30:10","modified_gmt":"2025-12-25T03:30:10","slug":"het-met-khi-len-giuong-nghi-ngoi-khong-de-nhu-the","status":"publish","type":"post","link":"https:\/\/vietvalley.com\/en\/het-met-khi-len-giuong-nghi-ngoi-khong-de-nhu-the\/","title":{"rendered":"H\u1ebft m\u1ec7t khi l\u00ean gi\u01b0\u1eddng ngh\u1ec9 ng\u01a1i, kh\u00f4ng d\u1ec5 nh\u01b0 th\u1ebf!"},"content":{"rendered":"

M\u1ed9t ng\u00e0y d\u00e0i tr\u00f4i qua v\u1edbi bi\u1ebft bao \u00e1p l\u1ef1c t\u1eeb c\u00f4ng vi\u1ec7c, nh\u1eefng cu\u1ed9c h\u1ecdp c\u0103ng th\u1eb3ng hay s\u1ef1 m\u1ec7t m\u1ecfi v\u1ec1 th\u1ec3 x\u00e1c khi ph\u1ea3i v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c. Kho\u1ea3nh kh\u1eafc mong \u0111\u1ee3i nh\u1ea5t ch\u00ednh l\u00e0 gi\u00e2y ph\u00fat l\u01b0ng ch\u1ea1m v\u00e0o t\u1ea5m \u0111\u1ec7m \u00eam \u00e1i, \u0111\u1ea7u t\u1ef1a l\u00ean g\u1ed1i v\u00e0 ch\u00ecm v\u00e0o gi\u1ea5c n\u1ed3ng. Th\u1ebf nh\u01b0ng, m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng g\u00e2y \u1ee9c ch\u1ebf th\u01b0\u1eddng xuy\u00ean x\u1ea3y ra: ngay khi c\u01a1 th\u1ec3 \u1edf v\u1ecb tr\u00ed l\u00fd t\u01b0\u1edfng nh\u1ea5t \u0111\u1ec3 ngh\u1ec9 ng\u01a1i, b\u1ed9 n\u00e3o l\u1ea1i b\u1eebng t\u1ec9nh, c\u00e1c lu\u1ed3ng suy ngh\u0129 ch\u1ea1y d\u1ecdc t\u00e2m tr\u00ed v\u00e0 c\u01a1n bu\u1ed3n ng\u1ee7 v\u1ed1n \u0111ang hi\u1ec7n h\u1eefu b\u1ed7ng ch\u1ed1c tan bi\u1ebfn ho\u00e0n to\u00e0n.<\/span><\/p>\n

\u0110\u00e2y kh\u00f4ng \u0111\u01a1n thu\u1ea7n l\u00e0 s\u1ef1 kh\u00f3 ch\u1ecbu nh\u1ea5t th\u1eddi. \u0110\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, t\u00ecnh tr\u1ea1ng n\u00e0y tr\u1edf th\u00e0nh m\u1ed9t n\u1ed7i \u00e1m \u1ea3nh kinh ni\u00ean. H\u1ecd c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 r\u0169 ng\u01b0\u1eddi khi ng\u1ed3i tr\u00ean gh\u1ebf sofa, l\u00fac \u0111i t\u00e0u xe hay \u0111ang l\u00e0m vi\u1ec7c, nh\u01b0ng ch\u1ec9 c\u1ea7n b\u01b0\u1edbc v\u00e0o ph\u00f2ng ng\u1ee7, tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o l\u1ea1i quay tr\u1edf l\u1ea1i. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y th\u1ef1c t\u1ebf c\u00f3 n\u1ec1n t\u1ea3ng khoa h\u1ecdc r\u00f5 r\u00e0ng, \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia t\u00e2m th\u1ea7n h\u1ecdc v\u00e0 gi\u1ea5c ng\u1ee7 g\u1ecdi t\u00ean l\u00e0 \u201ck\u00edch th\u00edch c\u00f3 \u0111i\u1ec1u ki\u1ec7n.\u201d<\/span><\/p>\n

K\u00edch th\u00edch c\u00f3 \u0111i\u1ec1u ki\u1ec7n l\u00e0 m\u1ed9t d\u1ea1ng \u0111i\u1ec1u ki\u1ec7n h\u00f3a c\u1ed5 \u0111i\u1ec3n \u2013 m\u1ed9t c\u01a1 ch\u1ebf h\u1ecdc t\u1eadp c\u1ee7a n\u00e3o b\u1ed9 m\u00e0 nh\u00e0 sinh l\u00fd h\u1ecdc Ivan Pavlov t\u1eebng ch\u1ee9ng minh qua c\u00e1c th\u00ed nghi\u1ec7m v\u1edbi lo\u00e0i v\u1eadt. Trong b\u1ed1i c\u1ea3nh gi\u1ea5c ng\u1ee7, c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed v\u00f4 t\u00ecnh tr\u1ea3i qua qu\u00e1 tr\u00ecnh \u201chu\u1ea5n luy\u1ec7n\u201d sai l\u1ec7ch. Thay v\u00ec li\u00ean k\u1ebft gi\u01b0\u1eddng ng\u1ee7 v\u1edbi tr\u1ea1ng th\u00e1i th\u1ea3 l\u1ecfng, ph\u1ee5c h\u1ed3i v\u00e0 ngh\u1ec9 ng\u01a1i, n\u00e3o b\u1ed9 h\u00ecnh th\u00e0nh m\u1ed9t s\u1ee3i d\u00e2y li\u00ean k\u1ebft ch\u1eb7t ch\u1ebd gi\u1eefa kh\u00f4ng gian n\u00e0y v\u1edbi s\u1ef1 t\u1ec9nh t\u00e1o, c\u0103ng th\u1eb3ng ho\u1eb7c c\u00e1c ho\u1ea1t \u0111\u1ed9ng tr\u00ed \u00f3c c\u01b0\u1eddng \u0111\u1ed9 cao.<\/span><\/p>\n

Qu\u00e1 tr\u00ecnh n\u00e0y di\u1ec5n ra \u00e2m th\u1ea7m th\u00f4ng qua nh\u1eefng th\u00f3i quen l\u1eb7p \u0111i l\u1eb7p l\u1ea1i h\u00e0ng ng\u00e0y. Khi b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c h\u00e0nh vi kh\u00f4ng li\u00ean quan \u0111\u1ebfn vi\u1ec7c ng\u1ee7 ngay t\u1ea1i n\u01a1i ngh\u1ec9 ng\u01a1i, b\u1ed9 n\u00e3o b\u1eaft \u0111\u1ea7u ghi nh\u1eadn gi\u01b0\u1eddng l\u00e0 m\u1ed9t \u201ctr\u1ea1m l\u00e0m vi\u1ec7c\u201d ho\u1eb7c \u201ctrung t\u00e2m gi\u1ea3i tr\u00ed.\u201d H\u1ec7 qu\u1ea3: thay v\u00ec k\u00edch ho\u1ea1t h\u1ec7 th\u1ed1ng th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m \u0111\u1ec3 l\u00e0m d\u1ecbu c\u01a1 th\u1ec3, n\u00e3o b\u1ed9 l\u1ea1i duy tr\u00ec tr\u1ea1ng th\u00e1i c\u1ea3nh gi\u00e1c c\u1ee7a h\u1ec7 th\u1ea7n kinh giao c\u1ea3m.<\/span><\/p>\n

Hi\u1ec7p H\u1ed9i T\u00e2m L\u00fd H\u1ecdc Hoa K\u1ef3 (American Psychological Association \u2013 APA) c\u00f9ng nhi\u1ec1u t\u1ed5 ch\u1ee9c y t\u1ebf uy t\u00edn lu\u00f4n \u0111\u01b0a ra l\u1eddi c\u1ea3nh b\u00e1o v\u1ec1 vi\u1ec7c x\u00e2m ph\u1ea1m kh\u00f4ng gian ngh\u1ec9 ng\u01a1i. C\u00f3 r\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1 g\u00f3p ph\u1ea7n t\u1ea1o n\u00ean s\u1ef1 k\u00edch th\u00edch c\u00f3 \u0111i\u1ec1u ki\u1ec7n n\u00e0y:<\/span><\/p>\n

S\u1ef1 x\u00e2m l\u1ea5n c\u1ee7a c\u00f4ng ngh\u1ec7.<\/span><\/p>\n

Trong k\u1ef7 nguy\u00ean s\u1ed1, chi\u1ebfc gi\u01b0\u1eddng kh\u00f4ng c\u00f2n \u0111\u01b0\u1ee3c xem nh\u01b0 m\u1ed9t n\u01a1i tr\u00fa \u1ea9n thu\u1ea7n t\u00fay. Vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c d\u1ecbch v\u1ee5 ph\u00e1t tr\u1ef1c tuy\u1ebfn nh\u01b0 Netflix, l\u01b0\u1edbt c\u00e1c m\u1ea1ng x\u00e3 h\u1ed9i nh\u01b0 Facebook, TikTok hay ki\u1ec3m tra email c\u00f4ng vi\u1ec7c tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u.<\/span><\/p>\n

V\u1ec1 m\u1eb7t t\u00e2m l\u00fd: C\u00e1c n\u1ed9i dung n\u00e0y k\u00edch th\u00edch s\u1ef1 t\u00f2 m\u00f2, g\u00e2y h\u01b0ng ph\u1ea5n ho\u1eb7c lo \u00e2u, khi\u1ebfn n\u00e3o b\u1ed9 ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 x\u1eed l\u00fd th\u00f4ng tin.<\/span><\/p>\n

V\u1ec1 m\u1eb7t sinh h\u1ecdc: \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u1ee9c ch\u1ebf s\u1ef1 s\u1ea3n sinh melatonin \u2013 hormone ch\u1ee7 ch\u1ed1t \u0111i\u1ec1u h\u00f2a nh\u1ecbp sinh h\u1ecdc. Khi thi\u1ebfu h\u1ee5t melatonin, c\u01a1 th\u1ec3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c t\u00edn hi\u1ec7u c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1eaft \u0111\u1ea7u chu k\u1ef3 ng\u1ee7.<\/span><\/p>\n

L\u00e0m vi\u1ec7c tr\u00ean m\u00e1y t\u00ednh x\u00e1ch tay ngay khi \u0111ang n\u1eb1m l\u00e0 m\u1ed9t sai l\u1ea7m nghi\u00eam tr\u1ecdng. S\u1ef1 t\u1eadp trung tinh th\u1ea7n cao \u0111\u1ed9, \u00e1p l\u1ef1c t\u1eeb nh\u1eefng con s\u1ed1 hay s\u1ef1 c\u0103ng th\u1eb3ng t\u1eeb c\u00e1c b\u00e1o c\u00e1o khi\u1ebfn b\u1ed9 n\u00e3o g\u1eafn li\u1ec1n v\u1ecb tr\u00ed n\u1eb1m v\u1edbi tr\u1ea1ng th\u00e1i \u201cchi\u1ebfn \u0111\u1ea5u.\u201d Khi b\u1ea1n g\u1eadp m\u00e1y t\u00ednh l\u1ea1i v\u00e0 mong \u0111\u1ee3i m\u1ed9t gi\u1ea5c ng\u1ee7 ngay l\u1eadp t\u1ee9c, b\u1ed9 n\u00e3o kh\u00f4ng th\u1ec3 d\u1eebng l\u00e0m vi\u1ec7c nhanh ch\u00f3ng nh\u01b0 v\u1eady.<\/span><\/p>\n

Vi\u1ec7c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng hay ti\u1ebfp nh\u1eadn nh\u1eefng ki\u1ebfn th\u1ee9c qu\u00e1 kh\u00f3 tr\u00ean gi\u01b0\u1eddng c\u0169ng g\u00e2y ra s\u1ef1 xao nh\u00e3ng nh\u1ea5t \u0111\u1ecbnh. C\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t m\u00f4i tr\u01b0\u1eddng \u1ed5n \u0111\u1ecbnh v\u00e0 t\u1ed1i gi\u1ea3n \u0111\u1ec3 chuy\u1ec3n \u0111\u1ed5i t\u1eeb tr\u1ea1ng th\u00e1i th\u1ee9c sang tr\u1ea1ng th\u00e1i ng\u1ee7. M\u1ecdi k\u00edch th\u00edch th\u00eam v\u00e0o \u0111\u1ec1u l\u00e0m suy y\u1ebfu kh\u1ea3 n\u0103ng t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh c\u1ee7a nh\u1ecbp sinh h\u1ecdc.<\/span><\/p>\n

Kh\u00f4ng ch\u1ec9 c\u00e1c ho\u1ea1t \u0111\u1ed9ng ch\u1ee7 \u0111\u1ed9ng m\u1edbi g\u00e2y ra k\u00edch th\u00edch c\u00f3 \u0111i\u1ec1u ki\u1ec7n. \u0110\u00f4i khi, ch\u00ednh s\u1ef1 n\u1ed7 l\u1ef1c \u00e9p b\u1ea3n th\u00e2n ph\u1ea3i ng\u1ee7 l\u1ea1i l\u00e0 t\u00e1c nh\u00e2n g\u00e2y ph\u1ea3n t\u00e1c d\u1ee5ng.<\/span><\/p>\n

Khi b\u1ea1n n\u1eb1m tr\u1eb1n tr\u1ecdc, xoay ng\u01b0\u1eddi li\u00ean t\u1ee5c v\u00e0 nh\u00ecn ch\u1eb1m ch\u1eb1m v\u00e0o \u0111\u1ed3ng h\u1ed3, c\u1ea3m gi\u00e1c b\u1ea5t l\u1ef1c v\u00e0 lo l\u1eafng b\u1eaft \u0111\u1ea7u n\u1ea3y sinh. B\u1ea1n lo s\u1ee3 n\u1ebfu kh\u00f4ng ng\u1ee7 ngay, ng\u00e0y mai s\u1ebd kh\u00f4ng c\u00f3 s\u1ee9c l\u00e0m vi\u1ec7c. S\u1ef1 lo l\u1eafng n\u00e0y k\u00edch ho\u1ea1t ti\u1ebft ra cortisol v\u00e0 adrenaline \u2013 nh\u1eefng hormone g\u00e2y t\u1ec9nh t\u00e1o.<\/span><\/p>\n

N\u1ebfu t\u00ecnh tr\u1ea1ng tr\u1eb1n tr\u1ecdc n\u00e0y di\u1ec5n ra th\u01b0\u1eddng xuy\u00ean, gi\u01b0\u1eddng ng\u1ee7 tr\u1edf th\u00e0nh m\u1ed9t y\u1ebfu t\u1ed1 k\u00edch th\u00edch n\u1ed7i s\u1ee3. N\u00e3o b\u1ed9 ghi nh\u1edb c\u1ea3m gi\u00e1c b\u1ed3n ch\u1ed3n \u0111\u00f3 nh\u01b0 m\u1ed9t th\u00f3i quen v\u1eadn \u0111\u1ed9ng t\u1ea1i v\u1ecb tr\u00ed c\u1ee5 th\u1ec3. Ngay c\u1ea3 khi nh\u1eefng c\u0103ng th\u1eb3ng ban \u0111\u1ea7u t\u1eeb c\u00f4ng vi\u1ec7c qua \u0111i, ch\u1ec9 c\u1ea7n nh\u00ecn th\u1ea5y chi\u1ebfc gi\u01b0\u1eddng, ph\u1ea3n x\u1ea1 t\u1ec9nh t\u00e1o v\u1eabn t\u1ef1 \u0111\u1ed9ng k\u00edch ho\u1ea1t. \u0110\u00e2y ch\u00ednh l\u00e0 \u201ctr\u00ed nh\u1edb c\u01a1 b\u1eafp\u201d ti\u00eau c\u1ef1c, bi\u1ebfn n\u01a1i th\u01b0 gi\u00e3n nh\u1ea5t th\u00e0nh n\u01a1i g\u00e2y \u00e1p l\u1ef1c nh\u1ea5t.<\/span><\/p>\n

\u0110\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y, vi\u1ec7c ch\u1ec9 s\u1eed d\u1ee5ng thu\u1ed1c ng\u1ee7 hay c\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c th\u01b0\u1eddng kh\u00f4ng mang l\u1ea1i k\u1ebft qu\u1ea3 b\u1ec1n v\u1eefng v\u00ec c\u00e1ch n\u00e0y kh\u00f4ng gi\u1ea3i quy\u1ebft t\u1eadn g\u1ed1c m\u1ed1i li\u00ean k\u1ebft sai l\u1ec7ch trong n\u00e3o b\u1ed9.\u00a0<\/span><\/p>\n

APA khuy\u1ebfn ngh\u1ecb \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p b\u1ea3o to\u00e0n gi\u1ea5c ng\u1ee7 nghi\u00eam ng\u1eb7t v\u00e0 k\u1ef9 thu\u1eadt ki\u1ec3m so\u00e1t k\u00edch th\u00edch.<\/span><\/p>\n

Gi\u01b0\u1eddng ch\u1ec9 d\u00e0nh cho vi\u1ec7c ng\u1ee7. M\u1ecdi ho\u1ea1t \u0111\u1ed9ng kh\u00e1c \u0111\u1ec1u ph\u1ea3i lo\u1ea1i b\u1ecf kh\u1ecfi kh\u00f4ng gian n\u00e0y. B\u1ea1n c\u1ea7n r\u00e8n luy\u1ec7n \u0111\u1ec3 n\u00e3o b\u1ed9 hi\u1ec3u: \u201cKhi t\u00f4i n\u1eb1m xu\u1ed1ng v\u1ecb tr\u00ed n\u00e0y, t\u00f4i \u0111ang chu\u1ea9n b\u1ecb r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i v\u00f4 th\u1ee9c.\u201d<\/span><\/p>\n

Gi\u1ea3i ph\u00e1p cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u00f3i quen l\u01b0\u1edbt website \u0111\u00eam khuya l\u00e0 di chuy\u1ec3n ho\u1ea1t \u0111\u1ed9ng \u0111\u00f3 sang m\u1ed9t kh\u00f4ng gian kh\u00e1c nh\u01b0 ph\u00f2ng kh\u00e1ch. Tuy nhi\u00ean, l\u00fd t\u01b0\u1edfng nh\u1ea5t, h\u00e3y t\u1eaft to\u00e0n b\u1ed9 m\u00e0n h\u00ecnh \u00edt nh\u1ea5t 60 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7. Vi\u1ec7c thay th\u1ebf b\u1eb1ng m\u1ed9t cu\u1ed1n s\u00e1ch gi\u1ea5y (v\u1edbi n\u1ed9i dung nh\u1eb9 nh\u00e0ng) ho\u1eb7c nghe podcast \u1edf \u00e2m l\u01b0\u1ee3ng th\u1ea5p gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh hi\u1ec7u qu\u1ea3.<\/span><\/p>\n

Quy T\u1eafc 20 Ph\u00fat \u2013 L\u1ed1i tho\u00e1t cho t\u00e2m tr\u00ed<\/span><\/p>\n

\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng k\u1ef9 thu\u1eadt quan tr\u1ecdng nh\u1ea5t c\u1ee7a li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c d\u00e0nh cho ch\u1ee9ng m\u1ea5t ng\u1ee7 (CBT-I).\u00a0<\/span><\/p>\n

N\u1ebfu b\u1ea1n n\u1eb1m tr\u00ean gi\u01b0\u1eddng qu\u00e1 20 ph\u00fat m\u00e0 v\u1eabn t\u1ec9nh t\u00e1o:<\/span><\/p>\n

R\u1eddi kh\u1ecfi gi\u01b0\u1eddng ngay l\u1eadp t\u1ee9c: Kh\u00f4ng n\u00ean n\u1eb1m \u0111\u00f3 \u0111\u1ec3 c\u1ed1 g\u1eafng ng\u1ee7. H\u00e0nh \u0111\u1ed9ng n\u00e0y ch\u1ec9 l\u00e0m s\u00e2u s\u1eafc th\u00eam s\u1ef1 li\u00ean k\u1ebft gi\u1eefa gi\u01b0\u1eddng v\u00e0 s\u1ef1 tr\u1eb1n tr\u1ecdc.<\/span><\/p>\n

Di chuy\u1ec3n \u0111\u1ebfn n\u01a1i kh\u00e1c: H\u00e3y t\u00ecm m\u1ed9t g\u00f3c t\u1ed1i nh\u1eb9, y\u00ean t\u0129nh trong nh\u00e0.<\/span><\/p>\n

Th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng t\u0129nh: Nghe nh\u1ea1c kh\u00f4ng l\u1eddi, th\u1ef1c h\u00e0nh c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c thi\u1ec1n \u0111\u1ecbnh. Tr\u00e1nh xa c\u00e1c ngu\u1ed3n \u00e1nh s\u00e1ng m\u1ea1nh.<\/span><\/p>\n

Ch\u1ec9 quay l\u1ea1i gi\u01b0\u1eddng khi th\u1eadt bu\u1ed3n ng\u1ee7: Khi m\u00ed m\u1eaft b\u1eaft \u0111\u1ea7u n\u1eb7ng tr\u0129u v\u00e0 c\u01a1 th\u1ec3 th\u1ef1c s\u1ef1 s\u1eb5n s\u00e0ng, h\u00e3y tr\u1edf l\u1ea1i ph\u00f2ng ng\u1ee7.<\/span><\/p>\n

H\u00e0nh \u0111\u1ed9ng n\u00e0y gi\u00fap c\u1eaft \u0111\u1ee9t chu\u1ed7i ph\u1ea3n x\u1ea1 c\u00f3 \u0111i\u1ec1u ki\u1ec7n v\u1ec1 s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 d\u1ea7n d\u1ea7n thi\u1ebft l\u1eadp l\u1ea1i ni\u1ec1m tin cho n\u00e3o b\u1ed9 r\u1eb1ng gi\u01b0\u1eddng l\u00e0 n\u01a1i an to\u00e0n \u0111\u1ec3 ng\u1ee7.<\/span><\/p>\n

Thay \u0111\u1ed5i m\u1ed9t th\u00f3i quen th\u1ea7n kinh kh\u00f4ng ph\u1ea3i chuy\u1ec7n ng\u00e0y m\u1ed9t ng\u00e0y hai. H\u1ec7 th\u1ed1ng li\u00ean k\u1ebft trong n\u00e3o b\u1ed9 c\u1ea7n th\u1eddi gian \u0111\u1ec3 \u201cx\u00f3a \u0111i v\u00e0 vi\u1ebft l\u1ea1i.\u201d<\/span><\/p>\n

Trong nh\u1eefng ng\u00e0y \u0111\u1ea7u \u00e1p d\u1ee5ng ki\u1ec3m so\u00e1t k\u00edch th\u00edch, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi h\u01a1n v\u00ec ph\u1ea3i th\u1ee9c d\u1eady gi\u1eefa \u0111\u00eam ho\u1eb7c thay \u0111\u1ed5i th\u00f3i quen c\u1ed1 h\u1eefu.<\/span><\/p>\n

Tuy nhi\u00ean, s\u1ef1 tu\u00e2n th\u1ee7 nghi\u00eam ng\u1eb7t ph\u1ea3i \u0111\u01b0\u1ee3c \u0111\u1eb7t l\u00ean h\u00e0ng \u0111\u1ea7u. Vi\u1ec7c duy tr\u00ec gi\u1edd th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh v\u00e0o bu\u1ed5i s\u00e1ng, b\u1ea5t k\u1ec3 \u0111\u00eam tr\u01b0\u1edbc b\u1ea1n ng\u1ee7 \u0111\u01b0\u1ee3c bao nhi\u00eau, gi\u00fap c\u1ee7ng c\u1ed1 nh\u1ecbp sinh h\u1ecdc v\u00e0 t\u1ea1o ra \u00e1p l\u1ef1c ng\u1ee7 t\u1ef1 nhi\u00ean cho \u0111\u00eam ti\u1ebfp theo.<\/span><\/p>\n

M\u1eb7c d\u00f9 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p thay \u0111\u1ed5i h\u00e0nh vi c\u00f3 hi\u1ec7u qu\u1ea3 r\u1ea5t cao v\u1edbi \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi, nh\u01b0ng k\u00edch th\u00edch c\u00f3 \u0111i\u1ec1u ki\u1ec7n \u0111\u00f4i khi ch\u1ec9 l\u00e0 ph\u1ea7n n\u1ed5i c\u1ee7a t\u1ea3ng b\u0103ng ch\u00ecm. C\u00f3 nh\u1eefng y\u1ebfu t\u1ed1 ph\u1ee9c t\u1ea1p h\u01a1n c\u00f3 th\u1ec3 ng\u0103n c\u1ea3n gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng:<\/span><\/p>\n

R\u1ed1i lo\u1ea1n lo \u00e2u lan t\u1ecfa: Nh\u1eefng suy ngh\u0129 x\u00e2m l\u1ea5n kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t khi\u1ebfn t\u00e2m tr\u00ed lu\u00f4n trong tr\u1ea1ng th\u00e1i b\u00e1o \u0111\u1ed9ng.<\/span><\/p>\n

Tr\u1ea7m c\u1ea3m: G\u00e2y ra s\u1ef1 x\u00e1o tr\u1ed9n nghi\u00eam tr\u1ecdng trong c\u1ea5u tr\u00fac gi\u1ea5c ng\u1ee7.<\/span><\/p>\n

Y\u1ebfu t\u1ed1 di truy\u1ec1n v\u00e0 b\u1ec7nh l\u00fd: C\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 ng\u01b0ng th\u1edf khi ng\u1ee7, h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean ho\u1eb7c m\u1ea5t c\u00e2n b\u1eb1ng h\u00f3a h\u1ecdc trong n\u00e3o.<\/span><\/p>\n

L\u1ea1m d\u1ee5ng ch\u1ea5t: S\u1ef1 ph\u1ee5 thu\u1ed9c qu\u00e1 m\u1ee9c v\u00e0o caffeine, r\u01b0\u1ee3u ho\u1eb7c c\u00e1c ch\u1ea5t k\u00edch th\u00edch kh\u00e1c l\u00e0m bi\u1ebfn \u0111\u1ed5i v\u0129nh vi\u1ec5n kh\u1ea3 n\u0103ng t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh c\u1ee7a h\u1ec7 th\u1ea7n kinh.<\/span><\/p>\n

Trong nh\u1eefng tr\u01b0\u1eddng h\u1ee3p n\u00e0y, vi\u1ec7c t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh h\u00e0nh vi c\u00f3 th\u1ec3 kh\u00f4ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 tuy\u1ec7t \u0111\u1ed1i. Tham kh\u1ea3o \u00fd ki\u1ebfn t\u1eeb c\u00e1c chuy\u00ean gia y t\u1ebf, b\u00e1c s\u0129 chuy\u00ean khoa th\u1ea7n kinh ho\u1eb7c c\u00e1c nh\u00e0 tr\u1ecb li\u1ec7u h\u00e0nh vi nh\u1eadn th\u1ee9c s\u1ebd lu\u00f4n r\u1ea5t c\u1ea7n thi\u1ebft. H\u1ecd cung c\u1ea5p c\u00e1c li\u1ec7u ph\u00e1p chuy\u00ean s\u00e2u h\u01a1n, k\u1ebft h\u1ee3p gi\u1eefa \u0111i\u1ec1u ch\u1ec9nh t\u00e2m l\u00fd v\u00e0 h\u1ed7 tr\u1ee3 y t\u1ebf n\u1ebfu c\u1ea7n thi\u1ebft.<\/span><\/p>\n

S\u1edf h\u1eefu m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c xem nh\u01b0 m\u1ed9t n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t, s\u1ef1 minh m\u1eabn v\u1ec1 tr\u00ed tu\u1ec7 v\u00e0 \u1ed5n \u0111\u1ecbnh v\u1ec1 c\u1ea3m x\u00fac. Hi\u1ec3u r\u00f5 v\u1ec1 hi\u1ec7n t\u01b0\u1ee3ng k\u00edch th\u00edch c\u00f3 \u0111i\u1ec1u ki\u1ec7n gi\u00fap ch\u00fang ta b\u1edbt \u0111i s\u1ef1 t\u1ef1 tr\u00e1ch b\u1ea3n th\u00e2n khi kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c. Thay v\u00ec coi \u0111\u00f3 nh\u01b0 m\u1ed9t khi\u1ebfm khuy\u1ebft, h\u00e3y nh\u00ecn nh\u1eadn \u0111\u00f3 nh\u01b0 m\u1ed9t ph\u1ea3n \u1ee9ng sinh h\u1ecdc b\u00ecnh th\u01b0\u1eddng c\u1ee7a n\u00e3o b\u1ed9 tr\u01b0\u1edbc m\u1ed9t m\u00f4i tr\u01b0\u1eddng kh\u00f4ng ph\u00f9 h\u1ee3p.<\/span><\/p>\n

Vi\u1ec7c thi\u1ebft l\u1eadp l\u1ea1i kh\u00f4ng gian ph\u00f2ng ng\u1ee7 nh\u01b0 m\u1ed9t \u201cth\u00e1nh \u0111\u01b0\u1eddng\u201d c\u1ee7a s\u1ef1 y\u00ean t\u0129nh, lo\u1ea1i b\u1ecf c\u00e1c t\u00e1c nh\u00e2n g\u00e2y nhi\u1ec5u v\u00e0 t\u00f4n tr\u1ecdng nh\u1ecbp \u0111i\u1ec7u t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 l\u00e0 m\u00f3n qu\u00e0 qu\u00fd gi\u00e1 nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh cho ch\u00ednh m\u00ecnh. H\u00e0nh tr\u00ecnh t\u00ecm l\u1ea1i gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 gian nan, nh\u01b0ng k\u1ebft qu\u1ea3 nh\u1eadn l\u1ea1i \u2013 m\u1ed9t tinh th\u1ea7n s\u1ea3ng kho\u00e1i v\u00e0 m\u1ed9t c\u01a1 th\u1ec3 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng \u2013 ho\u00e0n to\u00e0n x\u1ee9ng \u0111\u00e1ng v\u1edbi m\u1ecdi n\u1ed7 l\u1ef1c.<\/span><\/p>\n

T\u00f3m t\u1eaft c\u00e1c h\u00e0nh \u0111\u1ed9ng c\u1ea7n th\u1ef1c hi\u1ec7n:<\/span><\/p>\n

Lo\u1ea1i b\u1ecf thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed: Gi\u1ea3m \u00e1nh s\u00e1ng xanh v\u00e0 k\u00edch th\u00edch th\u1ea7n kinh. Th\u1ef1c hi\u1ec7n tr\u01b0\u1edbc khi ng\u1ee7 60 ph\u00fat.<\/span><\/p>\n

Quy t\u1eafc 20 ph\u00fat: C\u1eaft \u0111\u1ee9t li\u00ean k\u1ebft gi\u1eefa gi\u01b0\u1eddng v\u00e0 s\u1ef1 tr\u1eb1n tr\u1ecdc. R\u1eddi kh\u1ecfi gi\u01b0\u1eddng n\u1ebfu kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c.<\/span><\/p>\n

Ch\u1ec9 ng\u1ee7: T\u00e1i thi\u1ebft l\u1eadp \u00fd ngh\u0129a kh\u00f4ng gian c\u1ee7a gi\u01b0\u1eddng. Kh\u00f4ng l\u00e0m vi\u1ec7c hay \u0103n u\u1ed1ng tr\u00ean gi\u01b0\u1eddng.<\/span><\/p>\n

Gi\u1eef gi\u1edd th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh: \u1ed4n \u0111\u1ecbnh nh\u1ecbp sinh h\u1ecdc. \u00c1p d\u1ee5ng cho c\u1ea3 ng\u00e0y ngh\u1ec9 cu\u1ed1i tu\u1ea7n.<\/span><\/p>\n

T\u00ecm \u0111\u1ebfn chuy\u00ean gia t\u01b0 v\u1ea5n: Gi\u1ea3i quy\u1ebft c\u00e1c nguy\u00ean nh\u00e2n b\u1ec7nh l\u00fd ti\u1ec1m \u1ea9n khi c\u00e1c bi\u1ec7n ph\u00e1p h\u00e0nh vi kh\u00f4ng hi\u1ec7u qu\u1ea3.<\/span><\/p>\n

Hy v\u1ecdng b\u00e0i ph\u00e2n t\u00edch chi ti\u1ebft n\u00e0y gi\u00fap b\u1ea1n hi\u1ec3u s\u00e2u s\u1eafc v\u1ec1 c\u01a1 ch\u1ebf \u0111\u1eb1ng sau nh\u1eefng \u0111\u00eam tr\u1eafng v\u00e0 c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 th\u1ef1c hi\u1ec7n nh\u1eefng thay \u0111\u1ed5i c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh.<\/span><\/p>\n

(theo mentalfloss)<\/span><\/p>\n

The post H\u1ebft m\u1ec7t khi l\u00ean gi\u01b0\u1eddng ngh\u1ec9 ng\u01a1i, kh\u00f4ng d\u1ec5 nh\u01b0 th\u1ebf!<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n

\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

M\u1ed9t ng\u00e0y d\u00e0i tr\u00f4i qua v\u1edbi bi\u1ebft bao \u00e1p l\u1ef1c t\u1eeb c\u00f4ng vi\u1ec7c, nh\u1eefng cu\u1ed9c h\u1ecdp c\u0103ng th\u1eb3ng hay s\u1ef1 m\u1ec7t m\u1ecfi v\u1ec1 th\u1ec3 x\u00e1c khi ph\u1ea3i v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c. Kho\u1ea3nh kh\u1eafc mong \u0111\u1ee3i nh\u1ea5t ch\u00ednh l\u00e0 gi\u00e2y ph\u00fat l\u01b0ng ch\u1ea1m v\u00e0o t\u1ea5m \u0111\u1ec7m \u00eam \u00e1i, \u0111\u1ea7u t\u1ef1a l\u00ean g\u1ed1i v\u00e0 ch\u00ecm v\u00e0o gi\u1ea5c …<\/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-62594","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\/62594","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=62594"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/62594\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=62594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=62594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=62594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}