{"id":4648,"date":"2018-10-30T04:17:45","date_gmt":"2018-10-29T21:17:45","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/10\/30\/loi-khuyen-giac-ngu-cho-thanh-thieu-nien\/"},"modified":"2024-03-17T03:18:06","modified_gmt":"2024-03-16T20:18:06","slug":"loi-khuyen-giac-ngu-cho-thanh-thieu-nien","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/loi-khuyen-giac-ngu-cho-thanh-thieu-nien\/","title":{"rendered":"L\u1eddi khuy\u00ean gi\u1ea5c ng\u1ee7 cho thanh thi\u1ebfu ni\u00ean"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 khi l\u00f4i con b\u1ea1n (\u1edf \u0111\u1ed9 tu\u1ed5i thanh thi\u1ebfu ni\u00ean) ra kh\u1ecfi gi\u01b0\u1eddng \u0111\u1ec3 cho con \u0111\u1ebfn tr\u01b0\u1eddng h\u1ecdc (ho\u1eb7c gi\u1edd tr\u01b0a) \u0111\u00fang gi\u1edd kh\u00f4ng? N\u1ebfu v\u1eady, h\u00e3y l\u00e0m theo nh\u1eefng l\u1eddi khuy\u00ean sau \u0111\u00e2y nh\u1eb1m gi\u00fap gi\u1ea5c ng\u1ee7 c\u1ee7a con b\u1ea1n t\u1ed1t h\u01a1n.<\/p>\n<h2 id=\"noi-chuyen-voi-con-ban-ve-van-de-giac-ngu-cua-chung\">N\u00f3i chuy\u1ec7n v\u1edbi con b\u1ea1n v\u1ec1 v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang<\/h2>\n<p>N\u00f3i chuy\u1ec7n v\u1edbi con b\u1ea1n v\u1ec1 b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec ch\u00fang \u0111ang lo l\u1eafng. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap con b\u1ea1n c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n khi m\u1ed1i quan t\u00e2m c\u1ee7a con \u0111\u01b0\u1ee3c chia s\u1ebb th\u1ef1c ti\u1ec5n.<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 xem <a href=\"http:\/\/www.nhs.uk\/Livewell\/mentalhealth\/Pages\/Talkingtoteens.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean v\u1ec1 c\u00e1ch n\u00f3i chuy\u1ec7n v\u1edbi con\u00a0<\/a><\/p>\n<h2 id=\"quang-ba-cac-loi-ich-cua-giac-ngu-ngon\">Qu\u1ea3ng b\u00e1 c\u00e1c l\u1ee3i \u00edch c\u1ee7a gi\u1ea5c ng\u1ee7 ngon<\/h2>\n<p>Nh\u1ea5n m\u1ea1nh v\u1edbi con b\u1ea1n v\u1ec1 t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 nh\u01b0 gi\u00fap tr\u00ed nh\u1edb t\u1ed1t h\u01a1n v\u00e0 t\u0103ng n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c. M\u1ed9t gi\u1ea5c ng\u1ee7 t\u1ed1i \u00a0thi\u1ec3u t\u1eeb t\u00e1m \u0111\u1ebfn ch\u00edn gi\u1edd \u00a0v\u00e0o ban \u0111\u00eam l\u00e0 c\u1ea7n thi\u1ebft cho thanh thi\u1ebfu ni\u00ean.<\/p>\n<p>T\u00ecm hi\u1ec3u th\u00eam v\u1ec1 <a href=\"http:\/\/www.nhs.uk\/Livewell\/Childrenssleep\/Pages\/howmuchsleep.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> tr\u1ebb em c\u1ea7n ng\u1ee7 bao nhi\u00eau th\u1eddi gian\u00a0<\/a><\/p>\n<h2 id=\"tap-the-duc-de-giac-ngu-tot-hon\">T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n<\/h2>\n<p>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n c\u0169ng nh\u01b0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. Thanh thi\u1ebfu ni\u00ean c\u1ea7n t\u1eadp \u00edt nh\u1ea5t 60 ph\u00fat m\u1ed7i ng\u00e0y, bao g\u1ed3m c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9 nhanh v\u00e0 ch\u1ea1y.<\/p>\n<p>T\u00ecm hi\u1ec3u th\u00eam v\u1ec1 vi\u1ec7c <a href=\"http:\/\/www.nhs.uk\/Livewell\/fitness\/Pages\/physical-activity-guidelines-for-young-people.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> thanh thi\u1ebfu ni\u00ean c\u1ea7n t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 th\u1ebf n\u00e0o\u00a0<\/a><\/p>\n<h2 id=\"khong-dung-chat-caffeine-de-danh-bai-chung-mat-ngu\">Kh\u00f4ng d\u00f9ng ch\u1ea5t caffeine \u0111\u1ec3 \u0111\u00e1nh b\u1ea1i ch\u1ee9ng m\u1ea5t ng\u1ee7<\/h2>\n<p>Cho con b\u1ea1n u\u1ed1ng \u00edt caffeine (c\u00f3 trong \u0111\u1ed3 u\u1ed1ng nh\u01b0 n\u01b0\u1edbc ng\u1ecdt c\u0169ng nh\u01b0 tr\u00e0 v\u00e0 c\u00e0 ph\u00ea). Vi\u1ec7c d\u00f9ng qu\u00e1 nhi\u1ec1u caffeine s\u1ebd l\u00e0m con b\u1ea1n kh\u00f3 ng\u1ee7 v\u00e0 s\u1ebd c\u1ea3n tr\u1edf gi\u1ea5c ng\u1ee7 s\u00e2u.<\/p>\n<p style=\"text-align: center\"><img decoding=\"async\" style=\"width: 377px;height: 171px\" src=\"\/\/yhoccongdong.org\/Documents\/2021_giac-ngu.jpg\" alt=\"L\u1eddi khuy\u00ean gi\u1ea5c ng\u1ee7 cho thanh thi\u1ebfu ni\u00ean\" \/><\/p>\n<p style=\"text-align: center\"><em> Gi\u1ea5c ng\u1ee7 \u1edf\u00a0thanh thi\u1ebfu ni\u00ean (Ngu\u1ed3n \u1ea3nh:\u00a0www.nhs.uk) <\/em><\/p>\n<h2 id=\"khong-an-qua-nhieu-truoc-khi-di-ngu\">Kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\n<p>H\u00e3y cho con b\u1ea1n bi\u1ebft r\u1eb1ng \u0103n qu\u00e1 nhi\u1ec1u hay qu\u00e1 \u00edt g\u1ea7n gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m ch\u00fang r\u1ea5t kh\u00f3 ng\u1ee7 do t\u1ee9c b\u1ee5ng ho\u1eb7c bao t\u1eed tr\u1ed1ng r\u1ed7ng. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra s\u1ef1 kh\u00f3 ch\u1ecbu su\u1ed1t \u0111\u00eam.<\/p>\n<p>T\u00ecm hi\u1ec3u th\u00eam v\u1ec1 <a href=\"http:\/\/http:\/\/www.nhs.uk\/Livewell\/digestive-health\/Pages\/stomach-friendly-foods.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t \u0111\u1ec3 gi\u00fap cho vi\u1ec7c ti\u00eau h\u00f3a c\u1ee7a b\u1ea1n\u00a0<\/a><\/p>\n<h2 id=\"thoi-quen-tot-truoc-khi-di-ngu-la-mot-tro-giup-tuyet-voi-cho-giac-ngu\">Th\u00f3i quen t\u1ed1t tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0 m\u1ed9t tr\u1ee3 gi\u00fap tuy\u1ec7t v\u1eddi cho gi\u1ea5c ng\u1ee7<\/h2>\n<p>Khuy\u1ebfn kh\u00edch con b\u1ea1n c\u00f3 th\u00f3i quen t\u1ed1t tr\u01b0\u1edbc khi \u0111i ng\u1ee7. L\u00e0m nh\u1eefng vi\u1ec7c t\u01b0\u01a1ng t\u1ef1 c\u00f9ng tr\u00ecnh t\u1ef1 trong m\u1ed9t ho\u1eb7c hai gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ng\u1ee7 ngon.<\/p>\n<p>Th\u01b0\u1eddng xuy\u00ean d\u00f9ng <a href=\"http:\/\/www.nhs.uk\/Livewell\/insomnia\/Pages\/bedtimeritual.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> nh\u1eefng l\u1eddi khuy\u00ean n\u00e0y\u00a0tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u1eb1m gi\u00fap con b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng <\/a><\/p>\n<h2>Ph\u00f2ng ng\u1ee7 c\u00f3 th\u00e2n thi\u1ec7n kh\u00f4ng?<\/h2>\n<p>H\u00e3y \u0111oan ch\u1eafc r\u1eb1ng con b\u1ea1n c\u00f3 m\u1ed9t kh\u00f4ng gian t\u1ed1t cho gi\u1ea5c ng\u1ee7, t\u1ed1t nh\u1ea5t l\u00e0 m\u1ed9t c\u0103n ph\u00f2ng t\u1ed1i, m\u00e1t m\u1ebb, y\u00ean t\u0129nh, an to\u00e0n v\u00e0 tho\u1ea3i m\u00e1i. Th\u1eadt \u0111\u00e1ng \u0111\u1ec3 \u0111\u1ea7u t\u01b0 nh\u1eefng r\u00e8m c\u1eeda d\u00e0y h\u01a1n ho\u1eb7c m\u00e0n \u0111en nh\u1eb1m ch\u1ed1ng l\u1ea1i \u00e1nh s\u00e1ng c\u1ee7a bu\u1ed5i s\u00e1ng s\u1edbm m\u00f9a h\u00e8 (v\u00e0 chi\u1ec1u t\u1ed1i).<\/p>\n<h2 id=\"khong-su-dung-man-hinh-trong-phong-ngu\">Kh\u00f4ng s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh trong ph\u00f2ng ng\u1ee7<\/h2>\n<p>N\u1ebfu c\u00f3 th\u1ec3, b\u1ea1n kh\u00f4ng n\u00ean \u0111\u1eb7t TV ho\u1eb7c m\u00e1y t\u00ednh trong ph\u00f2ng ng\u1ee7 v\u00ec \u00e1nh s\u00e1ng t\u1eeb m\u00e0n h\u00ecnh s\u1ebd g\u00e2y c\u1ea3n tr\u1edf gi\u1ea5c ng\u1ee7 . M\u1ed9t d\u00e0n m\u00e1y \u00e2m nh\u1ea1c s\u1ebd th\u00edch h\u1ee3p h\u01a1n .<\/p>\n<h2 id=\"co-duoc-mot-chiec-giuong-thoai-mai\">C\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t chi\u1ebfc gi\u01b0\u1eddng tho\u1ea3i m\u00e1i<\/h2>\n<p>H\u00e3y \u0111\u1ea3m b\u1ea3o cho con b\u1ea1n c\u00f3 m\u1ed9t chi\u1ebfc gi\u01b0\u1eddng n\u1ec7m th\u1eadt tho\u1ea3i m\u00e1i. \u0110\u00e3 \u0111\u1ebfn l\u00fac n\u00ean khuy\u1ebfn kh\u00edch con b\u1ea1n ch\u1ecdn cho m\u00ecnh m\u1ed9t chi\u1ebfc gi\u01b0\u1eddng m\u1edbi.<\/p>\n<p>\u0110\u1ecdc th\u00eam <a href=\"http:\/\/www.sleepcouncil.org.uk\/pdf-downloads\/the_good_night_guide_for_children.pdf\" target=\"_blank\" rel=\"noopener\"> nh\u1eefng h\u01b0\u1edbng d\u1eabn cho tr\u1ebb em c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1t b\u1eb1ng c\u00e1ch ch\u1ecdn gi\u01b0\u1eddng\u00a0<\/a><\/p>\n<h2 id=\"thoi-quen-ngu-tot-keo-dai-suot-doi\">Th\u00f3i quen ng\u1ee7 t\u1ed1t k\u00e9o d\u00e0i su\u1ed1t \u0111\u1eddi<\/h2>\n<p>H\u00e3y nh\u1edb r\u1eb1ng, th\u00f3i quen h\u1ecdc \u0111\u01b0\u1ee3c \u1edf tu\u1ed5i v\u1ecb th\u00e0nh ni\u00ean th\u01b0\u1eddng tr\u1edf th\u00e0nh th\u00f3i quen su\u1ed1t \u0111\u1eddi. Do \u0111\u00f3, h\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng con b\u1ea1n c\u00f3 th\u00f3i quen ng\u1ee7 t\u1ed1t v\u00ec th\u00f3i quen c\u1ee7a ch\u00fang s\u1ebd k\u00e9o d\u00e0i su\u1ed1t \u0111\u1eddi.<\/p>\n<p>\u0110\u00e2y l\u00e0 <a href=\"http:\/\/www.nhs.uk\/Livewell\/insomnia\/Pages\/insomniatips.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> m\u1ed9t s\u1ed1 thay \u0111\u1ed5i trong l\u1ed1i s\u1ed1ng \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh nh\u1eb1m c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 thanh thi\u1ebfu ni\u00ean <\/a><\/p>\n<h2><span style=\"color: #006400\"> <span style=\"font-size: 18px\"> <strong> T\u00e0i li\u1ec7u tham kh\u1ea3o <\/strong> <\/span> <\/span><\/h2>\n<p><a href=\"http:\/\/www.nhs.uk\/Livewell\/Childrenssleep\/Pages\/teensleeptips.aspx\" target=\"_blank\" rel=\"nofollow noopener\"> Sleep tips for teenagers\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 khi l\u00f4i con b\u1ea1n ra kh\u1ecfi gi\u01b0\u1eddng \u0111\u1ec3 cho con \u0111\u1ebfn tr\u01b0\u1eddng h\u1ecdc (ho\u1eb7c gi\u1edd tr\u01b0a) \u0111\u00fang gi\u1edd kh\u00f4ng? Nh\u1eefng l\u1eddi khuy\u00ean sau \u0111\u00e2y nh\u1eb1m gi\u00fap gi\u1ea5c ng\u1ee7 c\u1ee7a con b\u1ea1n t\u1ed1t h\u01a1n.<\/p>\n","protected":false},"author":194,"featured_media":4649,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3711,5212,5211],"tags":[3812,3813],"series":[1350],"coauthors":[1499],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u1eddi khuy\u00ean gi\u1ea5c ng\u1ee7 cho thanh thi\u1ebfu ni\u00ean - Y H\u1ecdc C\u1ed9ng \u0110\u1ed3ng<\/title>\n<meta name=\"description\" content=\"Nh\u1eefng l\u1eddi khuy\u00ean sau \u0111\u00e2y nh\u1eb1m gi\u00fap gi\u1ea5c ng\u1ee7 c\u1ee7a con b\u1ea1n t\u1ed1t h\u01a1n, t\u1eeb \u0111\u00f3 gi\u00fap c\u1ea3i thi\u1ec7n tinh th\u1ea7n v\u00e0 s\u1ee9c kh\u1ecfe cho con b\u1ea1n.\" \/>\n<meta name=\"robots\" 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