{"id":51720,"date":"2022-10-20T09:00:34","date_gmt":"2022-10-20T16:00:34","guid":{"rendered":"http:\/\/lavyon.com\/?p=51720"},"modified":"2022-10-21T21:39:05","modified_gmt":"2022-10-22T04:39:05","slug":"giac-ngu-va-tam-quan-trong-vi-sao-ban-can-phai-ngu","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/giac-ngu-va-tam-quan-trong-vi-sao-ban-can-phai-ngu\/","title":{"rendered":"Gi\u1ea5c ng\u1ee7 v\u00e0 t\u1ea7m quan tr\u1ecdng: V\u00ec sao b\u1ea1n c\u1ea7n ph\u1ea3i ng\u1ee7?"},"content":{"rendered":"

Ch\u00fang ta hay \u0111\u00f9a \u201cbu\u1ed3n n\u00e0o r\u1ed3i c\u0169ng s\u1ebd qua, ch\u1ec9 c\u00f3 bu\u1ed3n ng\u1ee7 kh\u00f4ng tha ai bao gi\u1edd\u201d. V\u1eady c\u00f3 bao gi\u1edd b\u1ea1n t\u00f2 m\u00f2 v\u00ec sao ch\u00fang ta c\u1ea7n m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u01b0a?<\/span><\/p>\n

\u0110\u00fang hay sai: C\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3 t\u1ea1m ng\u01b0ng ho\u1ea1t \u0111\u1ed9ng khi b\u1ea1n ng\u1ee7?<\/b><\/h2>\n

Ng\u1ee7 l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i \u0111\u01b0\u1ee3c \u0111\u1eb7c tr\u01b0ng b\u1edfi s\u1ef1 thay \u0111\u1ed5i ho\u1ea1t \u0111\u1ed9ng c\u1ee7a s\u00f3ng n\u00e3o, nh\u1ecbp th\u1edf, nh\u1ecbp tim, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd kh\u00e1c, n\u00f3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng \u0111\u00e1p \u1ee9ng v\u1edbi c\u00e1c k\u00edch th\u00edch b\u00ean ngo\u00e0i.<\/span><\/p>\n

H\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u tin r\u1eb1ng c\u01a1 th\u1ec3 c\u0169ng nh\u01b0 n\u00e3o b\u1ed9 t\u1ea1m ng\u01b0ng ho\u1ea1t \u0111\u1ed9ng khi th\u1ef1c hi\u1ec7n nhu c\u1ea7u n\u00e0y. Th\u1eadt s\u1ef1, theo chuy\u00ean gia Johns Hopkins v\u00e0 nh\u00e0 th\u1ea7n kinh h\u1ecdc Mark Wu cho bi\u1ebft n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng r\u1ea5t t\u00edch c\u1ef1c trong khi c\u01a1 th\u1ec3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, n\u00f3 tham gia v\u00e0o m\u1ed9t s\u1ed1 ho\u1ea1t \u0111\u1ed9ng c\u1ea7n thi\u1ebft cho cu\u1ed9c s\u1ed1ng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a con ng\u01b0\u1eddi theo nhi\u1ec1u c\u00e1ch.<\/span><\/p>\n

\"Giac-ngu-va-tam-quan-trong-Vi-sao-ban-can-phai-ngu\"
N\u00e3o b\u1ed9 tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ea7n thi\u1ebft khi b\u1ea1n ng\u1ee7<\/figcaption><\/figure>\n

V\u00ec sao gi\u1ea5c ng\u1ee7 quan tr\u1ecdng?<\/b><\/h2>\n

C\u00f3 bao gi\u1edd b\u1ea1n th\u1ee9c d\u1eady c\u1ea3m th\u1ea5y m\u1edd m\u1ecbt, \u0111\u1ea7u n\u1eb7ng tr\u0129u kh\u00f4ng? T\u1eeb \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n nh\u01b0 th\u1ebf n\u00e0o.<\/span><\/p>\n

\u0110\u1ea7u ti\u00ean, khi b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c, n\u00e3o b\u1ed9 kh\u00f4ng th\u1ec3 ho\u1ea1t \u0111\u1ed9ng t\u1ed1i \u01b0u nh\u01b0 b\u00ecnh th\u01b0\u1eddng. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u tin r\u1eb1ng ho\u1ea1t \u0111\u1ed9ng n\u00e0y gi\u00fap th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh lo\u1ea1i b\u1ecf ch\u1ea5t \u0111\u1ed9c h\u1ea1i t\u00edch t\u1ee5 trong ng\u00e0y ra kh\u1ecfi h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng nh\u1edd h\u1ec7 th\u1ed1ng glymphatic (gi\u1ea3i ph\u00f3ng ch\u1ea5t th\u1ea3i), gi\u00fap n\u00e3o c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n khi b\u1ea1n th\u1ee9c d\u1eady. N\u00f3 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ed9t s\u1ed1 kh\u00eda c\u1ea1nh c\u1ee7a n\u00e3o b\u1ed9 nh\u01b0 ch\u1ee9c n\u0103ng chuy\u1ec3n \u0111\u1ed5i k\u00fd \u1ee9c ng\u1eafn h\u1ea1n th\u00e0nh k\u00fd \u1ee9c d\u00e0i h\u1ea1n c\u1ee7a b\u1ed9 nh\u1edb, kh\u1ea3 n\u0103ng t\u1eadp trung, kh\u1ea3 n\u0103ng quy\u1ebft \u0111\u1ecbnh hay l\u00e0 kh\u1ea3 n\u0103ng gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1,…<\/span><\/p>\n

\"Giac-ngu-va-tam-quan-trong-Vi-sao-ban-can-phai-ngu\"
T\u00e2m tr\u1ea1ng tr\u1edf n\u00ean c\u00e1u g\u1eaft h\u01a1n khi thi\u1ebfu ng\u1ee7<\/figcaption><\/figure>\n

Th\u1ee9 hai, c\u00e1c m\u1ed1i nguy h\u1ea1i v\u1ec1 s\u1ee9c kh\u1ecfe t\u0103ng l\u00ean, d\u1eabn \u0111\u1ebfn m\u1ed9t s\u1ed1 b\u1ec7nh th\u1ea7n kinh nh\u01b0 tr\u1ea7m c\u1ea3m, r\u1ed1i lo\u1ea1n th\u1ea7n kinh v\u00e0 c\u00e1c ch\u1ee9ng b\u1ec7nh nh\u01b0 \u0111au n\u1eeda \u0111\u1ea7u. Nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh ho\u1eb7c t\u00ecnh tr\u1ea1ng b\u1ec7nh s\u1ebd tr\u1edf n\u00ean nguy c\u1ea5p h\u01a1n nh\u01b0 b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng, cao huy\u1ebft \u00e1p, \u0111\u1ed9t qu\u1ef5. T\u00e2m tr\u1ea1ng c\u0169ng b\u1ecb \u1ea3nh h\u01b0\u1edfng nh\u01b0 tr\u1edf n\u00ean kh\u00f3 ch\u1ecbu, c\u00e1u g\u1eaft h\u01a1n.<\/span><\/p>\n

C\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7 c\u00f3 m\u1ed1i li\u00ean k\u1ebft ch\u1eb7t ch\u1ebd v\u1edbi h\u1ec7 mi\u1ec5n d\u1ecbch. Khi b\u1ecb b\u1ec7nh, h\u1ec7 mi\u1ec5n d\u1ecbch ti\u1ebft ra c\u00e1c ch\u1ea5t khi\u1ebfn ch\u00fang ta mu\u1ed1n ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u01a1 th\u1ec3 b\u1ea3o t\u1ed3n n\u0103ng l\u01b0\u1ee3ng, h\u1ec7 mi\u1ec5n d\u1ecbch s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng \u0111\u00f3 k\u1ebft h\u1ee3p v\u1edbi c\u00e1c ngu\u1ed3n l\u1ef1c kh\u00e1c ch\u1ed1ng l\u1ea1i vi-r\u00fat g\u00e2y b\u1ec7nh.<\/span><\/p>\n

\"Giac-ngu-va-tam-quan-trong-Vi-sao-ban-can-phai-ngu\"
Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng h\u1ec7 mi\u1ec5n d\u1ecbch suy gi\u1ea3m khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 m\u1eafc b\u1ec7nh<\/figcaption><\/figure>\n

Gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o l\u00e0 \u0111\u1ee7?\u00a0<\/b><\/h2>\n

Nhu c\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a m\u1ed7i ng\u01b0\u1eddi l\u00e0 kh\u00e1c nhau, c\u00f3 nh\u1eefng ng\u01b0\u1eddi ch\u1ec9 c\u1ea7n 6 ti\u1ebfng l\u00e0 \u0111\u1ee7 s\u1eb5n s\u00e0ng ch\u00e0o \u0111\u00f3n ng\u00e0y m\u1edbi trong khi m\u1ed9t s\u1ed1 kh\u00e1c c\u1ea7n 10 ti\u1ebfng. Th\u1eddi l\u01b0\u1ee3ng trung b\u00ecnh m\u00e0 c\u00e1c chuy\u00ean gia \u0111\u01b0a ra cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh l\u00e0 7 – 9 ti\u1ebfng \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng trong tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t.<\/span><\/p>\n

\"Giac-ngu-va-tam-quan-trong-Vi-sao-ban-can-phai-ngu\"
Th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 tu\u1ef3 v\u00e0o nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi<\/figcaption><\/figure>\n

Gi\u1ea5c ng\u1ee7 quan tr\u1ecdng gi\u00fap c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 ch\u00fang ta ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n, tinh th\u1ea7n s\u1eb5n s\u00e0ng cho ng\u00e0y m\u1edbi. Khi nhu c\u1ea7u c\u1ea7n thi\u1ebft n\u00e0y g\u1eb7p v\u1ea5n \u0111\u1ec1, n\u00f3 khi\u1ebfn b\u1ea1n g\u1eb7p m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng nh\u01b0 gi\u1ea3m tr\u00ed nh\u1edb, h\u1ec7 mi\u1ec5n d\u1ecbch suy y\u1ebfu, t\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng. Ai c\u0169ng s\u1ebd g\u1eb7p t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 trong kho\u1ea3ng th\u1eddi gian n\u00e0o \u0111\u00f3 trong \u0111\u1eddi, b\u00ean c\u1ea1nh c\u00e1c ph\u01b0\u01a1ng ph\u00e1p v\u00e0 ho\u1ea1t \u0111\u1ed9ng gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, n\u1ebfu t\u00ecnh tr\u1ea1ng k\u00e9o d\u00e0i, b\u1ea1n n\u00ean t\u00ecm s\u1ef1 tr\u1ee3 gi\u00fap t\u1eeb b\u00e1c s\u0129 \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb s\u1edbm nh\u1ea5t.<\/span><\/p>\n

\u0110\u1ecdc th\u00eam:<\/em><\/p>\n

Thi\u1ebfu ng\u1ee7 “\u0111\u00e1ng s\u1ee3” nh\u01b0 th\u1ebf n\u00e0o? Nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n “h\u00e9o \u00faa”<\/a><\/p>\n

Thi\u1ebfu ng\u1ee7 c\u00f3 \u0111\u1ee7 “t\u00e0n ph\u00e1” c\u01a1 th\u1ec3 b\u1ea1n?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u00fang ta hay \u0111\u00f9a \u201cbu\u1ed3n n\u00e0o r\u1ed3i c\u0169ng s\u1ebd qua, ch\u1ec9 c\u00f3 bu\u1ed3n ng\u1ee7 kh\u00f4ng tha ai bao gi\u1edd\u201d. V\u1eady c\u00f3 bao gi\u1edd b\u1ea1n t\u00f2 m\u00f2 v\u00ec sao ch\u00fang ta c\u1ea7n m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u01b0a? \u0110\u00fang hay sai: C\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3 t\u1ea1m ng\u01b0ng ho\u1ea1t \u0111\u1ed9ng khi b\u1ea1n ng\u1ee7? Ng\u1ee7 l\u00e0 m\u1ed9t tr\u1ea1ng […]<\/p>\n","protected":false},"author":2,"featured_media":51814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,13290,13292],"tags":[26367,4702,26424,26365,26368,13699,26363,26366,26364],"class_list":{"0":"post-51720","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-khoe","8":"category-song-lac-quan","9":"category-song-lanh-manh","10":"tag-bi-thieu-ngu-nen-lam-gi","11":"tag-giac-ngu","12":"tag-giac-ngu-quan-trong-nhu-the-nao","13":"tag-khong-ngu-duoc-phai-lam-sao","14":"tag-lam-sao-de-ngu-ngon","15":"tag-ngu","16":"tag-ngu-la-gi","17":"tag-ngu-nhu-the-nao-la-ngon","18":"tag-ngu-sau"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/51720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=51720"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/51720\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/51814"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=51720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=51720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=51720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}