{"id":9427,"date":"2020-04-18T18:28:22","date_gmt":"2020-04-18T11:28:22","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/5-bi-quyet-di-vao-giac-ngu-nhanh-chong\/"},"modified":"2024-03-17T05:18:55","modified_gmt":"2024-03-16T22:18:55","slug":"5-bi-quyet-di-vao-giac-ngu-nhanh-chong","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/5-bi-quyet-di-vao-giac-ngu-nhanh-chong\/","title":{"rendered":"5 b\u00ed quy\u1ebft \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh ch\u00f3ng"},"content":{"rendered":"<p style=\"text-align: right;\"><strong><em>Bi\u00ean d\u1ecbch:<\/em> <em>Nguy\u1ec5n T\u1ea5n S\u01a1n,\u00a0<\/em><em>Ho\u00e0ng Th\u1ecb T\u00e2m,\u00a0<\/em><em>Phan Th\u1ecb Tr\u01b0\u1eddng Ph\u01b0\u1edbc<\/em><\/strong><\/p>\n<p>T\u00f4i t\u00ean l\u00e0 Mathew Walker. T\u00f4i l\u00e0 gi\u00e1o s\u01b0 ng\u00e0nh khoa h\u1ecdc th\u1ea7n kinh v\u00e0 T\u00e2m l\u00fd h\u1ecdc t\u1ea1i tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc California Berkeley v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n s\u00e1ch &#8220;Why we sleep&#8221;(T\u1ea1i sao ch\u00fang ta ng\u1ee7?). Nh\u1eefng \u0111i\u1ec1u ch\u00fang ta \u0111\u1ec1u c\u00f3 th\u1ec3 l\u00e0m ngay trong t\u1ed1i nay v\u00e0 t\u01b0\u01a1ng lai \u0111\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n l\u00e0 g\u00ec?. Th\u1eadt ra th\u00ec ngo\u00e0i vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c 8 ti\u1ebfng, c\u00f3 \u00edt nh\u1ea5t 5 vi\u1ec7c ta c\u00f3 th\u1ec3 l\u00e0m l\u00e0:<\/p>\n<pre>Xem th\u00eam b\u00e0i:<a href=\"https:\/\/yhoccongdong.com\/thongtin\/loi-khuyen-giac-ngu-cho-thanh-thieu-nien\/#Khong-dung-chat-caffeine-de-danh-bai-chung-mat-ngu\" target=\"_blank\" rel=\"noopener\">L\u1eddi khuy\u00ean gi\u1ea5c ng\u1ee7 cho thanh thi\u1ebfu ni\u00ean<\/a><\/pre>\n<h2><strong>B\u00ed quy\u1ebft \u0111\u1ea7u ti\u00ean: Duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n<\/strong><\/h2>\n<p>\u0110\u1ea7u ti\u00ean, ch\u00fang ta ph\u1ea3i c\u1ed1 g\u1eafng duy tr\u00ec s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n. N\u1ebfu c\u00f3 m\u1ed9t th\u1ee9 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng \u0111\u01b0\u1ee3c t\u1eeb \u0111i\u1ec1u n\u00e0y, \u0111\u00f3 l\u00e0 vi\u1ec7c ta s\u1ebd ng\u1ee7 \u0111\u00fang gi\u1edd v\u00e0 th\u1ee9c \u0111\u00fang gi\u1edd b\u1ea5t k\u1ec3 l\u00e0 ng\u00e0y trong tu\u1ea7n hay cu\u1ed1i tu\u1ea7n. Th\u1eadm ch\u00ed ban \u0111\u00eam b\u1ea1n ng\u1ee7 kh\u00f4ng ngon th\u00ec v\u1eabn c\u1ed1 g\u1eafng th\u1ee9c \u0111\u00fang gi\u1edd v\u00e0 thi\u1ebft l\u1eadp l\u1ea1i ch\u1ebf \u0111\u1ed9 ng\u1ee7 ngh\u1ec9.<\/p>\n<h2><strong>B\u00ed quy\u1ebft th\u1ee9 2: T\u1eaft h\u1ebft \u0111\u00e8n tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/strong><\/h2>\n<p>Ch\u00fang ta \u0111ang s\u1ed1ng trong m\u1ed9t x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i th\u1eeba \u00e1nh s\u00e1ng, thi\u1ebfu b\u00f3ng t\u1ed1i. Ch\u00fang ta c\u1ea7n m\u00e0n \u0111\u00eam \u0111\u1ec3 c\u01a1 th\u1ec3 t\u1ea1o ra m\u1ed9t ch\u1ea5t h\u00f3a h\u1ecdc c\u00f3 t\u00ean g\u1ecdi l\u00e0 Melatonin. V\u00e0 melatonin gi\u00fap th\u1eddi gian ng\u1ee7 c\u1ee7a ch\u00fang ta t\u1ed1t h\u01a1n. V\u00ec th\u1ebf h\u00e3y c\u1ed1 g\u1eafng t\u1eaft ph\u00e2n n\u1eeda \u0111\u00e8n \u0111i\u1ec7n trong nh\u00e0 tr\u01b0\u1edbc gi\u1edd ng\u1ee7. Tr\u00e1nh xa c\u00e1c m\u00e0n h\u00ecnh, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c m\u00e0n h\u00ecnh LED &#8211; ch\u00fang t\u1ea1o ra \u00e1nh s\u00e1ng xanh l\u00e0m gi\u00e1n \u0111o\u1ea1n s\u1ef1 s\u1ea3n xu\u1ea5t melatonin. V\u00e0 nh\u1eefng thi\u1ebft b\u1ecb t\u1ea1o \u00e1nh s\u00e1ng xanh \u0111\u00e1nh l\u1eeba b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n l\u00e0m cho b\u1ea1n ngh\u0129 r\u1eb1ng v\u1eabn l\u00e0 ban ng\u00e0y, m\u1eb7c d\u00f9 l\u00fac \u0111\u00f3 l\u00e0 ban \u0111\u00eam v\u00e0 b\u1ea1n mu\u1ed1n \u0111i ng\u1ee7.<\/p>\n<h2>B\u00ed quy\u1ebft th\u1ee9 3: Gi\u1eef c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c m\u00e1t m\u1ebb<\/h2>\n<p>Ch\u00eca kh\u00f3a th\u1ee9 3 \u0111\u1ec3 b\u1ea1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 t\u1ed1t l\u00e0 gi\u1eef cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c m\u00e1t m\u1ebb. Th\u1ef1c s\u1ef1 l\u00e0 c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi trong s\u1ed1 ch\u00fang ta \u0111\u1ec3 ph\u00f2ng ng\u1ee7 \u1edf nhi\u1ec7t \u0111\u1ed9 qu\u00e1 \u1ea5m. V\u00ec v\u1eady, nhi\u1ec7t \u0111\u1ed9 t\u1ed1i \u01b0u l\u00e0 v\u00e0o kho\u1ea3ng 68 \u0111\u1ed9 F ho\u1eb7c 18,5 \u0111\u1ed9 C, v\u00e0 l\u00fd do l\u00e0 n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n gi\u1ea3m nhi\u1ec7t c\u1ed1t l\u00f5i xu\u1ed1ng kho\u1ea3ng t\u1eeb 2 \u0111\u1ebfn 3 \u0111\u1ed9 F \u0111\u1ec3 b\u1eaft \u0111\u1ea7u gi\u1ea5c ng\u1ee7 ngon. \u0110\u00f3 l\u00e0 l\u00fd do m\u00e0 b\u1ea1n lu\u00f4n th\u1ea5y d\u1ec5 ng\u1ee7 \u1edf ph\u00f2ng qu\u00e1 l\u1ea1nh h\u01a1n l\u00e0 qu\u00e1 n\u00f3ng. V\u00ec th\u1ebf, c\u00f3 m\u1ed9t ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb l\u00e0 \u0111i\u1ec1u thi\u1ebft th\u1ef1c \u0111\u01b0a n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0o nhi\u1ec7t \u0111\u1ed9 th\u00edch h\u1ee3p \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.<\/p>\n<h2>B\u00ed quy\u1ebft th\u1ee9 4: Tr\u00e1nh xa r\u01b0\u1ee3u bia v\u00e0 c\u00e0 ph\u00ea.<\/h2>\n<p>B\u1ea1n nh\u1ea5t \u0111\u1ecbnh ph\u1ea3i tr\u00e1nh xa r\u01b0\u1ee3u bia v\u00e0 c\u00e0 ph\u00ea. Th\u1eadt kh\u00f4ng may, \u0111i\u1ec1u n\u00e0y l\u00e0m t\u00f4i kh\u00f4ng \u0111\u01b0\u1ee3c \u01b0a th\u00edch cho l\u1eafm nh\u01b0ng r\u01b0\u1ee3u c\u00f3 l\u1ebd l\u00e0 lo\u1ea1i \u201cthu\u1ed1c\u201d g\u00e2y hi\u1ec3u l\u1ea7m nh\u1ea5t \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7. M\u1ecdi ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng n\u00f3 gi\u00fap h\u1ecd r\u01a1i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n, nh\u01b0ng \u0111i\u1ec1u \u0111\u00f3 ch\u01b0a ch\u1eafc \u0111\u00fang. R\u01b0\u1ee3u l\u00e0 m\u1ed9t ch\u1ea5t thu\u1ed9c nh\u00f3m thu\u1ed1c an th\u1ea7n v\u00e0 ch\u00fang ch\u1ec9 h\u1ea1 g\u1ee5c n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n m\u00e0 th\u00f4i. Ch\u00fang kh\u00f4ng \u0111\u1eb7t b\u1ea1n v\u00e0o gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean. Ch\u00fang t\u00f4i c\u0169ng bi\u1ebft r\u1eb1ng r\u01b0\u1ee3u s\u1ebd l\u00e0m cho gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n b\u1ecb gi\u00e1n \u0111o\u1ea1n. V\u00ec v\u1eady, b\u1ea1n s\u1ebd ph\u1ea3i th\u1ee9c d\u1eady nhi\u1ec1u l\u1ea7n trong \u0111\u00eam. R\u01b0\u1ee3u c\u0169ng l\u00e0 ch\u1ea5t c\u1ef1c m\u1ea1nh ng\u0103n kh\u00f4ng cho b\u1ea1n ng\u1ee7 m\u01a1 ho\u1eb7c l\u00e0m m\u1eaft chuy\u1ec3n \u0111\u1ed9ng nhanh khi ng\u1ee7.<\/p>\n<p>C\u00e0-ph\u00ea-in c\u0169ng l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 \u1ea3nh h\u01b0\u1edfng t\u1edbi gi\u1ea5c ng\u1ee7. Nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta bi\u1ebft r\u1eb1ng c\u00e0-ph\u00ea-in c\u00f3 th\u1ec3 gi\u1eef cho ch\u00fang ta t\u1ec9nh t\u00e1o. N\u00f3 l\u00e0 m\u1ed9t lo\u1ea1i h\u00f3a ch\u1ea5t \u0111\u00e1ng b\u00e1o \u0111\u1ed9ng v\u00e0 thu\u1ed9c nh\u00f3m ch\u1ea5t k\u00edch th\u00edch. Nh\u01b0ng \u00edt ng\u01b0\u1eddi bi\u1ebft r\u1eb1ng, ngay c\u1ea3 khi b\u1ea1n u\u1ed1ng m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea sau b\u1eefa \u0103n t\u1ed1i v\u00e0 m\u1eb7c d\u00f9 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n ngon v\u00e0 s\u00e2u th\u00ec b\u1ea1n c\u0169ng ng\u1ee7 kh\u00f4ng s\u00e2u nh\u01b0 khi b\u1ea1n kh\u00f4ng d\u00f9ng c\u00e0 ph\u00ea sau b\u1eefa \u0103n t\u1ed1i. H\u1eadu qu\u1ea3 l\u00e0, khi th\u1ee9c d\u1eady v\u00e0o s\u00e1ng h\u00f4m sau, b\u1ea1n th\u1ea5y m\u00ecnh kh\u00f4ng t\u1ec9nh t\u00e1o v\u00e0 ch\u1eb3ng nh\u1edb vi\u1ec7c m\u00ecnh th\u1ee9c d\u1eady hay b\u1ecb kh\u00f3 ng\u1ee7.<\/p>\n<h2>B\u00ed quy\u1ebft th\u1ee9 5: Kh\u00f4ng \u0111\u01b0\u1ee3c n\u1eb1m thao th\u1ee9c.<\/h2>\n<p>Cu\u1ed1i c\u00f9ng \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon l\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c n\u1eb1m thao th\u1ee9c. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 trong v\u00f2ng 20 ph\u00fat \u0111\u1ea7u ho\u1eb7c h\u01a1n, hay khi b\u1ea1n t\u1ec9nh d\u1eady gi\u1eefa \u0111\u00eam v\u00e0 th\u1ea5y kh\u00f3 ng\u1ee7 l\u1ea1i th\u00ec c\u0169ng \u0111\u1eebng n\u1eb1m \u201cn\u01b0\u1edbng\u201d tr\u00ean gi\u01b0\u1eddng. L\u00fd do l\u00e0 b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd nhanh ch\u00f3ng th\u00edch nghi v\u1edbi vi\u1ec7c c\u00e1i gi\u01b0\u1eddng l\u00e0 n\u01a1i b\u1ea1n n\u1eb1m trong tr\u1ea1ng th\u00e1i th\u1ee9c ch\u1ee9 kh\u00f4ng ph\u1ea3i trong tr\u1ea1ng th\u00e1i ng\u1ee7.<\/p>\n<p>V\u00ec v\u1eady, t\u00f4i khuy\u00ean b\u1ea1n n\u00ean \u0111\u1ee9ng d\u1eady, \u0111i qua c\u0103n ph\u00f2ng kh\u00e1c c\u00f3 \u00e1nh s\u00e1ng m\u1edd v\u00e0 \u0111\u1ecdc s\u00e1ch. Kh\u00f4ng m\u1edf m\u00e1y vi t\u00ednh, kh\u00f4ng ki\u1ec3m tra th\u01b0 \u0111i\u1ec7n t\u1eed, kh\u00f4ng \u0103n u\u1ed1ng. Cho \u0111\u1ebfn khi b\u1ea1n th\u1ea5y bu\u1ed3n ng\u1ee7, b\u1ea1n h\u00e3y l\u00ean gi\u01b0\u1eddng n\u1eb1m. Theo c\u00e1ch \u0111\u00f3, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd l\u00e0m quen v\u1edbi s\u1ef1 li\u00ean quan gi\u1eefa ph\u00f2ng ng\u1ee7 v\u00e0 gi\u1ea5c ng\u1ee7. Ph\u00f2ng ng\u1ee7 l\u00e0 n\u01a1i \u0111\u1ec3 ng\u1ee7 ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 n\u01a1i \u0111\u1ec3 b\u1ea1n n\u1eb1m thao th\u1ee9c. T\u00f4i c\u0169ng nh\u1eadn th\u1ea5y r\u1eb1ng m\u1ed9t s\u1ed1 ng\u01b0\u1eddi kh\u00f4ng th\u00edch vi\u1ec7c ph\u1ea3i \u0111\u1ee9ng d\u1eady v\u00e0 \u0111i qua m\u1ed9t c\u0103n ph\u00f2ng kh\u00e1c trong khi tr\u1eddi c\u00f2n \u0111ang t\u1ed1i v\u00e0 n\u1eb1m tr\u00ean gi\u01b0\u1eddng th\u00ec \u1ea5m \u00e1p.<\/p>\n<p>Ngo\u00e0i ra, thi\u1ec1n \u0111\u1ecbnh l\u00e0 m\u1ed9t bi\u1ec7n ph\u00e1p thay th\u1ebf. Thi\u1ec1n \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh qua th\u1eed nghi\u1ec7m l\u00e2m s\u00e0ng r\u1eb1ng c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3. N\u00f3 gi\u00fap \u1ee9c ch\u1ebf nh\u00e1nh chi\u1ebfn-\u0111\u1ea5u hay b\u1ecf-ch\u1ea1y c\u1ee7a h\u1ec7 th\u1ea7n kinh. Ho\u1ea1t \u0111\u1ed9ng khi ch\u00fang ta th\u1ee9c d\u1eady v\u00e0o gi\u1eefa \u0111\u00eam v\u00e0 c\u00f3 m\u1ed9t chu\u1ed7i c\u1ee7a nh\u1eefng suy ngh\u0129 lo \u00e2u. B\u1eb1ng c\u00e1ch thi\u1ec1n \u0111\u1ecbnh, b\u1ea1n c\u00f3 th\u1ec3 th\u01b0 gi\u00e3n \u0111\u1ea7u \u00f3c v\u00e0 c\u01a1 th\u1ec3, \u0111i\u1ec1u \u0111\u00f3 gi\u00fap b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh ch\u00f3ng h\u01a1n.<\/p>\n<h2><strong>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/strong><\/h2>\n<p><a href=\"https:\/\/www.facebook.com\/watch\/?v=942721869259503\" target=\"_blank\" rel=\"noopener\"><strong>https:\/\/www.facebook.com\/watch\/?v=942721869259503<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u00e1o s\u01b0 ng\u00e0nh khoa h\u1ecdc th\u1ea7n kinh v\u00e0 T\u00e2m l\u00fd h\u1ecdc t\u1ea1i tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc California Berkeley chia s\u1ebb 5 b\u00ed quy\u1ebft \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh ch\u00f3ng.<\/p>\n","protected":false},"author":361,"featured_media":6643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3711,5212,5211],"tags":[5308,3812,5309,5310,5311],"series":[1350],"coauthors":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 b\u00ed quy\u1ebft \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh ch\u00f3ng - Y H\u1ecdc C\u1ed9ng \u0110\u1ed3ng<\/title>\n<meta name=\"description\" content=\"Gi\u00e1o s\u01b0 ng\u00e0nh khoa h\u1ecdc th\u1ea7n kinh v\u00e0 T\u00e2m l\u00fd h\u1ecdc t\u1ea1i tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc California Berkeley chia s\u1ebb 5 b\u00ed quy\u1ebft \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh ch\u00f3ng.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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