{"id":637,"date":"2026-05-11T03:56:32","date_gmt":"2026-05-11T03:56:32","guid":{"rendered":"https:\/\/dev-wp.sieuma.com\/?p=637"},"modified":"2026-05-11T03:58:51","modified_gmt":"2026-05-11T03:58:51","slug":"giac-ngu-chat-luong-khoa-hoc-bi-quyet-ngu-ngon","status":"publish","type":"post","link":"https:\/\/dev-wp.sieuma.com\/?p=637","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 Ch\u1ea5t L\u01b0\u1ee3ng: Khoa H\u1ecdc V\u00e0 B\u00ed Quy\u1ebft Ng\u1ee7 Ngon M\u1ed7i \u0110\u00eam"},"content":{"rendered":"

T\u1ea1i Sao Gi\u1ea5c Ng\u1ee7 L\u00e0 N\u1ec1n T\u1ea3ng C\u1ee7a S\u1ee9c Kh\u1ecfe?<\/h2>\n

Trong khi ch\u00fang ta d\u00e0nh 1\/3 cu\u1ed9c \u0111\u1eddi \u0111\u1ec3 ng\u1ee7, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn xem nh\u1eb9 t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng. Khoa h\u1ecdc hi\u1ec7n \u0111\u1ea1i \u0111\u00e3 ch\u1ee9ng minh: gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i m\u00e0 c\u00f2n l\u00e0 giai \u0111o\u1ea1n c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n h\u00e0ng lo\u1ea1t qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i, s\u1eeda ch\u1eefa t\u1ebf b\u00e0o, c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 \u0111i\u1ec1u ti\u1ebft hormone quan tr\u1ecdng.<\/p>\n

C\u00e1c Chu K\u1ef3 Gi\u1ea5c Ng\u1ee7 Ho\u1ea1t \u0110\u1ed9ng Nh\u01b0 Th\u1ebf N\u00e0o?<\/h2>\n

M\u1ed9t \u0111\u00eam ng\u1ee7 l\u00e0nh m\u1ea1nh bao g\u1ed3m 4\u20136 chu k\u1ef3, m\u1ed7i chu k\u1ef3 k\u00e9o d\u00e0i kho\u1ea3ng 90 ph\u00fat. M\u1ed7i chu k\u1ef3 g\u1ed3m c\u00e1c giai \u0111o\u1ea1n: ng\u1ee7 n\u00f4ng (NREM 1-2), ng\u1ee7 s\u00e2u (NREM 3 \u2013 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhi\u1ec1u nh\u1ea5t) v\u00e0 ng\u1ee7 REM (th\u1eddi \u0111i\u1ec3m m\u01a1, x\u1eed l\u00fd c\u1ea3m x\u00fac v\u00e0 c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb). Th\u1ee9c d\u1eady gi\u1eefa giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u g\u00e2y ra c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi d\u00f9 \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 gi\u1edd.<\/p>\n

H\u1eadu Qu\u1ea3 C\u1ee7a Thi\u1ebfu Ng\u1ee7<\/h2>\n

Thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh kh\u00f4ng ch\u1ec9 g\u00e2y bu\u1ed3n ng\u1ee7 ban ng\u00e0y m\u00e0 c\u00f2n li\u00ean quan \u0111\u1ebfn t\u0103ng nguy c\u01a1 b\u00e9o ph\u00ec (do r\u1ed1i lo\u1ea1n hormone leptin v\u00e0 ghrelin), ti\u1ec3u \u0111\u01b0\u1eddng type 2, b\u1ec7nh tim m\u1ea1ch, suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 th\u1eadm ch\u00ed t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh Alzheimer. Ch\u1ec9 m\u1ed9t \u0111\u00eam ng\u1ee7 k\u00e9m c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ea3n x\u1ea1 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng u\u1ed1ng 1-2 ly bia.<\/p>\n

\n

“Ng\u01b0\u1eddi Vi\u1ec7t Nam c\u00f3 xu h\u01b0\u1edbng coi th\u1ee9c khuya l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a s\u1ef1 ch\u0103m ch\u1ec9 v\u00e0 c\u1ed1 g\u1eafng. Th\u1ef1c ra \u0111\u00f3 l\u00e0 th\u00f3i quen \u0111ang d\u1ea7n ph\u00e1 h\u1ee7y s\u1ee9c kh\u1ecfe theo c\u00e1ch ch\u1eadm r\u00e3i v\u00e0 kh\u00f3 nh\u1eadn th\u1ea5y.” \u2013 TS. Nguy\u1ec5n V\u0103n D\u0169ng, chuy\u00ean gia th\u1ea7n kinh h\u1ecdc<\/p>\n<\/blockquote>\n

V\u1ea5n \u0110\u1ec1 Th\u1ee9c Khuya C\u1ee7a Ng\u01b0\u1eddi Vi\u1ec7t<\/h2>\n

V\u0103n h\u00f3a “th\u1ee9c khuya” \u0103n s\u00e2u v\u00e0o l\u1ed1i s\u1ed1ng \u0111\u00f4 th\u1ecb Vi\u1ec7t Nam \u2013 t\u1eeb xem phim mu\u1ed9n, l\u01b0\u1edbt TikTok \u0111\u1ebfn l\u00e0m vi\u1ec7c ngo\u00e0i gi\u1edd. K\u1ebft qu\u1ea3 l\u00e0 nhi\u1ec1u ng\u01b0\u1eddi tr\u1ebb \u0111ang trong t\u00ecnh tr\u1ea1ng thi\u1ebfu n\u1ee3 gi\u1ea5c ng\u1ee7 nghi\u00eam tr\u1ecdng, \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn hi\u1ec7u su\u1ea5t h\u1ecdc t\u1eadp, l\u00e0m vi\u1ec7c v\u00e0 c\u1ea3 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n d\u00e0i h\u1ea1n.<\/p>\n

V\u1ec7 Sinh Gi\u1ea5c Ng\u1ee7 Hi\u1ec7u Qu\u1ea3<\/h2>\n
    \n
  • Gi\u1edd ng\u1ee7 c\u1ed1 \u0111\u1ecbnh:<\/strong> \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n \u2013 \u0111\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t.<\/li>\n
  • Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng:<\/strong> Nhi\u1ec7t \u0111\u1ed9 l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7 l\u00e0 18\u201322\u00b0C. Ph\u00f2ng qu\u00e1 n\u00f3ng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 s\u00e2u.<\/li>\n
  • H\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh:<\/strong> T\u1eaft m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i v\u00e0 m\u00e1y t\u00ednh \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7. \u00c1nh s\u00e1ng xanh \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin.<\/li>\n
  • Tr\u00e1nh caffeine sau 14h:<\/strong> Caffeine c\u00f3 th\u1ec3 t\u1ed3n t\u1ea1i trong c\u01a1 th\u1ec3 6\u20138 gi\u1edd, l\u00e0m kh\u00f3 v\u00e0o gi\u1ea5c ng\u1ee7 d\u00f9 b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o.<\/li>\n
  • Kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c m\u1ea1nh bu\u1ed5i t\u1ed1i:<\/strong> T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao trong v\u00f2ng 2 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 cortisol.<\/li>\n<\/ul>\n

    Th\u1ef1c Ph\u1ea9m H\u1ed7 Tr\u1ee3 Gi\u1ea5c Ng\u1ee7<\/h2>\n

    M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean: chu\u1ed1i ch\u1ee9a magnesium v\u00e0 tryptophan th\u00fac \u0111\u1ea9y s\u1ea3n xu\u1ea5t serotonin, s\u1eefa \u1ea5m cung c\u1ea5p tryptophan v\u00e0 canxi h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n, h\u1ea1t \u0111i\u1ec1u gi\u00e0u magnesium gi\u00fap c\u01a1 b\u1eafp th\u01b0 gi\u00e3n, v\u00e0 tr\u00e0 hoa c\u00fac (chamomile) c\u00f3 t\u00e1c d\u1ee5ng an th\u1ea7n nh\u1eb9 \u0111\u01b0\u1ee3c d\u00f9ng l\u00e2u \u0111\u1eddi.<\/p>\n

    \n

    “Gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ea3i l\u00e0 th\u1ee9 xa x\u1ec9 \u2013 \u0111\u00f3 l\u00e0 nhu c\u1ea7u sinh l\u00fd c\u01a1 b\u1ea3n. \u0110\u1ea7u t\u01b0 cho gi\u1ea5c ng\u1ee7 t\u1ed1t l\u00e0 kho\u1ea3n \u0111\u1ea7u t\u01b0 sinh l\u1eddi nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho s\u1ee9c kh\u1ecfe.” \u2013 Matthew Walker, t\u00e1c gi\u1ea3 cu\u1ed1n ‘Why We Sleep’<\/p>\n<\/blockquote>\n

    Khoa H\u1ecdc V\u1ec1 Gi\u1ea5c Ng\u1ee7 Ng\u1eafn (Napping)<\/h2>\n

    Gi\u1ea5c ng\u1ee7 ng\u1eafn 10\u201320 ph\u00fat (power nap) gi\u1eefa bu\u1ed5i chi\u1ec1u (13\u201315h) c\u00f3 th\u1ec3 ph\u1ee5c h\u1ed3i s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng su\u1ea5t \u0111\u00e1ng k\u1ec3. Tuy nhi\u00ean ng\u1ee7 qu\u00e1 30 ph\u00fat s\u1ebd r\u01a1i v\u00e0o ng\u1ee7 s\u00e2u, d\u1eady s\u1ebd c\u1ea3m th\u1ea5y m\u1ec7t h\u01a1n (g\u1ecdi l\u00e0 sleep inertia). N\u1ebfu ng\u1ee7 tr\u01b0a qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 mu\u1ed9n, s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 \u0111\u00eam.<\/p>\n

    \u1ee8ng D\u1ee5ng Theo D\u00f5i Gi\u1ea5c Ng\u1ee7<\/h2>\n

    C\u00e1c \u1ee9ng d\u1ee5ng nh\u01b0 Sleep Cycle, Pillow (iOS) v\u00e0 Sleep as Android gi\u00fap theo d\u00f5i ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 qua microphone v\u00e0 gia t\u1ed1c k\u1ebf c\u1ee7a \u0111i\u1ec7n tho\u1ea1i. Ch\u00fang c\u00f3 th\u1ec3 \u0111\u00e1nh th\u1ee9c b\u1ea1n v\u00e0o th\u1eddi \u0111i\u1ec3m ng\u1ee7 n\u00f4ng nh\u1ea5t trong khung gi\u1edd b\u1ea1n \u0111\u1eb7t, gi\u00fap c\u1ea3m gi\u00e1c t\u1ec9nh t\u00e1o h\u01a1n khi th\u1ee9c d\u1eady. \u0110\u00e2y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u \u0111\u1ec3 hi\u1ec3u r\u00f5 m\u1eabu gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh cho ph\u00f9 h\u1ee3p.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng ph\u1ea3i l\u00e0 xa x\u1ec9 m\u00e0 l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Hi\u1ec3u khoa h\u1ecdc v\u1ec1 c\u00e1c chu k\u1ef3 ng\u1ee7, h\u1eadu qu\u1ea3 c\u1ee7a thi\u1ebfu ng\u1ee7 v\u00e0 nh\u1eefng b\u00ed quy\u1ebft th\u1ef1c t\u1ebf \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n m\u1ed7i \u0111\u00eam.<\/p>\n","protected":false},"author":1,"featured_media":741,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D","fifu_image_alt":"","footnotes":""},"categories":[10,32],"tags":[21,22],"class_list":["post-637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips","category-suc-khoe","tag-health","tag-lifetstyle"],"wpmagazine_modules_lite_featured_media_urls":{"thumbnail":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",150,101,false],"cvmm-medium":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",300,202,false],"cvmm-medium-plus":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",305,207,false],"cvmm-portrait":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",400,270,false],"cvmm-medium-square":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",600,405,false],"cvmm-large":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",1024,691,false],"cvmm-small":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",130,88,false],"full":["https:\/\/images.unsplash.com\/photo-1541781774459-bb2af2f05b55?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D",1740,1174,false]},"categories_names":{"10":{"name":"M\u1eb9o","link":"https:\/\/dev-wp.sieuma.com\/?cat=10"},"32":{"name":"S\u1ee9c kh\u1ecfe","link":"https:\/\/dev-wp.sieuma.com\/?cat=32"}},"tags_names":{"21":{"name":"Health","link":"https:\/\/dev-wp.sieuma.com\/?tag=health"},"22":{"name":"lifetstyle","link":"https:\/\/dev-wp.sieuma.com\/?tag=lifetstyle"}},"comments_number":"0","_links":{"self":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=637"}],"version-history":[{"count":1,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/637\/revisions"}],"predecessor-version":[{"id":731,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/637\/revisions\/731"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/media\/741"}],"wp:attachment":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}