{"id":5192,"date":"2020-09-01T16:30:48","date_gmt":"2020-09-01T09:30:48","guid":{"rendered":"https:\/\/illume-emag.com\/?p=5192"},"modified":"2022-01-12T11:32:11","modified_gmt":"2022-01-12T19:32:11","slug":"tam-quan-trong-cua-viec-ngu-trua","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/tam-quan-trong-cua-viec-ngu-trua\/","title":{"rendered":"T\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c ng\u1ee7 tr\u01b0a"},"content":{"rendered":"

M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i tr\u01b0a c\u00f3 th\u1ec3 n\u00e2ng cao hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c, t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. M\u1ea5u ch\u1ed1t quan tr\u1ecdng c\u1ee7a m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 gi\u1edbi h\u1ea1n gi\u1ea5c ng\u1ee7 trong kho\u1ea3ng t\u1eeb 10 \u0111\u1ebfn 20 ph\u00fat\u2014 \u0111\u1ec3 b\u1ea1n kh\u00f4ng \u0111i qu\u00e1 s\u00e2u v\u00e0o chu k\u1ef3 c\u1ee7a gi\u1ea5c ng\u1ee7, \u0111i\u1ec1u n\u00e0y th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y ch\u1ec7nh cho\u1ea1ng v\u00e0 m\u1ec7t m\u1ecfi h\u01a1n tr\u01b0\u1edbc.<\/span><\/p>\n

\"\"<\/p>\n

Khi b\u1ea1n ch\u1ee3p m\u1eaft t\u1eeb 10 \u0111\u1ebfn 20 ph\u00fat, b\u1ea1n b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n \u0111\u1ea7u ti\u00ean v\u00e0 \u0111\u00f4i khi l\u00e0 giai \u0111o\u1ea1n th\u1ee9 hai c\u1ee7a gi\u1ea5c ng\u1ee7. \u0110i\u1ec1u \u0111\u00f3 ch\u1ec9 \u0111\u1ee7 \u0111\u1ec3 khi\u1ebfn b\u1ea1n s\u1ea3ng kho\u00e1i v\u00e0 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch li\u00ean quan \u0111\u1ebfn m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn.<\/span><\/p>\n

Khi b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n, n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd \u00edt ph\u1ea3n \u1ee9ng h\u01a1n v\u1edbi c\u00e1c k\u00edch th\u00edch b\u00ean ngo\u00e0i, khi\u1ebfn b\u1ea1n kh\u00f3 th\u1ee9c d\u1eady v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng u\u1ec3 o\u1ea3i v\u00e0 m\u1ec7t m\u1ecfi.<\/span><\/p>\n

L\u1ee3i \u00edch c\u1ee7a m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn l\u00e0nh m\u1ea1nh<\/strong><\/h3>\n

C\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c<\/strong><\/h4>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u kh\u00e1c nhau \u0111\u00e3 ch\u1ec9 ra ra r\u1eb1ng m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i tr\u01b0a t\u1eeb 10 \u0111\u1ebfn 30 ph\u00fat c\u00f3 th\u1ec3 t\u0103ng hi\u1ec7u su\u1ea5t v\u00e0 khi\u1ebfn b\u1ea1n l\u00e0m vi\u1ec7c m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 h\u01a1n g\u1ea5p nhi\u1ec1u l\u1ea7n. Gi\u1ea5c ng\u1ee7 ng\u1eafn \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u1ea3i thi\u1ec7n:<\/span><\/p>\n

    \n
  • Tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd<\/span><\/li>\n
  • Kh\u1ea3 n\u0103ng t\u1eadp trung<\/li>\n
  • S\u1ef1 t\u1ec9nh t\u00e1o<\/span><\/li>\n<\/ul>\n

    N\u00e2ng cao hi\u1ec7u su\u1ea5t h\u1ecdc t\u1eadp<\/strong><\/h4>\n

    C\u00e1c nghi\u00ean c\u1ee9u c\u0169ng ch\u1ec9 ra r\u1eb1ng, m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a trong ng\u00e0y c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng h\u1ecdc t\u1eadp c\u1ee7a b\u1ea1n. Ng\u1ee7 tr\u01b0a kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb, gi\u00fap b\u1ea1n h\u1ecdc v\u00e0 l\u01b0u gi\u1eef th\u00f4ng tin, m\u00e0 c\u00e1c nghi\u00ean c\u1ee9u c\u00f2n ph\u00e1t hi\u1ec7n ra r\u1eb1ng t\u1ed1c \u0111\u1ed9 ti\u1ebfp thu ki\u1ebfn th\u1ee9c \u0111\u01b0\u1ee3c \u0111\u1ea9y nhanh h\u01a1n r\u1ea5t nhi\u1ec1u ngay sau khi ng\u1ee7 tr\u01b0a.<\/span><\/p>\n

    C\u1ea3i thi\u1ec7n huy\u1ebft \u00e1p<\/strong><\/h4>\n

    Nh\u1eefng nghi\u00ean c\u1ee9u m\u1edbi cho th\u1ea5y m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i tr\u01b0a c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m huy\u1ebft \u00e1p \u0111\u00e1ng k\u1ec3. K\u1ebft qu\u1ea3 c\u1ee7a m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c tr\u00ecnh b\u00e0y t\u1ea1i Phi\u00ean h\u1ecdp khoa h\u1ecdc th\u01b0\u1eddng ni\u00ean c\u1ee7a Tr\u01b0\u1eddng Cao \u0111\u1eb3ng Tim m\u1ea1ch Hoa K\u1ef3 n\u0103m 2019 cho th\u1ea5y r\u1eb1ng gi\u1ea5c ng\u1ee7 bu\u1ed5i tr\u01b0a d\u01b0\u1eddng nh\u01b0 c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m m\u1ee9c huy\u1ebft \u00e1p nh\u01b0 vi\u1ec7c thay \u0111\u1ed5i c\u00e1c th\u00f3i quen s\u1ed1ng kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng mu\u1ed1i v\u00e0 u\u1ed1ng r\u01b0\u1ee3u.<\/span><\/p>\n

    \u0110i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng<\/strong><\/h4>\n

    Ng\u1ee7 tr\u01b0a trong ng\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n t\u1ed1t h\u01a1n r\u1ea5t nhi\u1ec1u \u0111\u1ea5y. Nh\u1eefng gi\u1ea5c ng\u1ee7 ng\u1eafn gi\u00fap t\u0103ng c\u01b0\u1eddng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua c\u01a1n u\u1ec3 o\u1ea3i v\u00e0o bu\u1ed5i chi\u1ec1u. Ch\u00fang c\u0169ng c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c t\u0103ng hi\u1ec7u \u1ee9ng t\u00edch c\u1ef1c v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng \u00e1p l\u1ef1c t\u1ed1t h\u01a1n.<\/span><\/p>\n

    Ch\u1ee3p m\u1eaft nhanh c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n b\u1edbt m\u1ec7t m\u1ecfi v\u00e0 v\u01b0\u1ee3t qua c\u01a1n c\u00e1u k\u1ec9nh n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0o \u0111\u00eam h\u00f4m tr\u01b0\u1edbc.<\/span><\/p>\n

    N\u00ean ng\u1ee7 tr\u01b0a trong bao l\u00e2u?<\/strong><\/h3>\n

    Gi\u1edbi h\u1ea1n gi\u1ea5c ng\u1ee7 t\u1eeb 10 \u0111\u1ebfn 20 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 s\u1ea3ng kho\u00e1i h\u01a1n r\u1ea5t nhi\u1ec1u sau bu\u1ed5i tr\u01b0a. \u0110\u1eb7c bi\u1ec7t, n\u1ebfu th\u1eddi gian ng\u1ee7 tr\u01b0a k\u00e9o d\u00e0i h\u01a1n 30 ph\u00fat, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i, ch\u1ec7nh cho\u1ea1ng v\u00e0 m\u1ec7t m\u1ecfi h\u01a1n tr\u01b0\u1edbc khi b\u1ea1n ch\u1ee3p m\u1eaft.<\/span><\/p>\n

    Ngo\u1ea1i l\u1ec7 cho \u0111i\u1ec1u n\u00e0y l\u00e0 n\u1ebfu b\u1ea1n b\u1ecb thi\u1ebfu ng\u1ee7 v\u00e0o \u0111\u00eam tr\u01b0\u1edbc \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 \u0111\u1ee7 l\u00e2u h\u01a1n m\u1ed9t ch\u00fat, \u00edt nh\u1ea5t l\u00e0 90 ph\u00fat, \u0111\u1ec3 ho\u00e0n th\u00e0nh \u0111\u1ea7y \u0111\u1ee7 chu k\u1ef3 ng\u1ee7.<\/span><\/p>\n

    Th\u1eddi \u0111i\u1ec3m n\u00e0o t\u1ed1t nh\u1ea5t \u0111\u1ec3 ng\u1ee7 tr\u01b0a?<\/strong><\/h3>\n

    Th\u1eddi gian t\u1ed1t nh\u1ea5t \u0111\u1ec3 ng\u1ee7 tr\u01b0a ph\u1ee5 thu\u1ed9c v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n nh\u01b0 l\u1ecbch tr\u00ecnh h\u1eb1ng ng\u00e0y v\u00e0 \u0111\u1ed9 tu\u1ed5i c\u1ee7a b\u1ea1n. \u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, ch\u1ee3p m\u1eaft v\u00e0o \u0111\u1ea7u gi\u1edd chi\u1ec1u l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t. Ng\u1ee7 tr\u01b0a sau 3 gi\u1edd chi\u1ec1u c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n v\u00e0o ban \u0111\u00eam.<\/p>\n

    Ng\u01b0\u1eddi l\u1edbn v\u00e0 tr\u1ebb em n\u00ean ng\u1ee7 tr\u01b0a trong bao l\u00e2u?<\/strong><\/h3>\n

    Tr\u1ebb em v\u00e0 ng\u01b0\u1eddi l\u1edbn c\u00f3 nhu c\u1ea7u v\u1ec1 gi\u1ea5c ng\u1ee7 kh\u00e1c nhau v\u00e0 nh\u1eefng nhu c\u1ea7u n\u00e0y ti\u1ebfp t\u1ee5c thay \u0111\u1ed5i trong su\u1ed1t cu\u1ed9c \u0111\u1eddi c\u1ee7a ch\u00fang ta. Vi\u1ec7c x\u00e1c \u0111\u1ecbnh th\u1eddi gian ch\u1ee3p m\u1eaft s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 b\u1ea1n c\u1ea7n m\u1ed7i \u0111\u00eam v\u00e0 b\u1ea1n th\u1ef1c s\u1ef1 ng\u1ee7 \u0111\u01b0\u1ee3c bao nhi\u00eau.<\/span><\/p>\n

    \u1ede tr\u1ebb em, khuy\u1ebfn ngh\u1ecb v\u1ec1 th\u1eddi gian ng\u1ee7 tr\u01b0a thay \u0111\u1ed5i theo \u0111\u1ed9 tu\u1ed5i nh\u01b0 sau:<\/strong><\/p>\n

      \n
    • 0 \u0111\u1ebfn 6 th\u00e1ng: hai ho\u1eb7c ba gi\u1ea5c ng\u1ee7 ng\u1eafn ban ng\u00e0y k\u00e9o d\u00e0i t\u1eeb 30 ph\u00fat \u0111\u1ebfn 2 gi\u1edd m\u1ed7i l\u1ea7n.<\/span><\/li>\n
    • 6 \u0111\u1ebfn 12 th\u00e1ng: hai gi\u1ea5c ng\u1ee7 ng\u1eafn m\u1ed7i ng\u00e0y, k\u00e9o d\u00e0i t\u1eeb 20 ph\u00fat \u0111\u1ebfn v\u00e0i gi\u1edd.<\/span><\/li>\n
    • 1 \u0111\u1ebfn 3 tu\u1ed5i: m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a k\u00e9o d\u00e0i 1 \u0111\u1ebfn 3 gi\u1edd.<\/span><\/li>\n
    • 3 \u0111\u1ebfn 5 tu\u1ed5i: m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a k\u00e9o d\u00e0i 1 ho\u1eb7c 2 gi\u1edd.<\/span><\/li>\n
    • 5 \u0111\u1ebfn 12 tu\u1ed5i: kh\u00f4ng c\u1ea7n ng\u1ee7 tr\u01b0a n\u1ebfu ch\u00fang ng\u1ee7 \u0111\u1ee7 10 ho\u1eb7c 11 ti\u1ebfng m\u1ed7i \u0111\u00eam<\/span><\/li>\n<\/ul>\n

      M\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh kh\u00f4ng c\u1ea7n ng\u1ee7 tr\u01b0a, nh\u01b0ng c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i n\u1ebfu c\u00f3 gi\u1ea5c ng\u1ee7 ng\u1eafn t\u1eeb 10 \u0111\u1ebfn 20 ph\u00fat ho\u1eb7c 90 \u0111\u1ebfn 120 khi thi\u1ebfu ng\u1ee7.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i tr\u01b0a c\u00f3 th\u1ec3 n\u00e2ng cao hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c, t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. M\u1ea5u ch\u1ed1t quan tr\u1ecdng c\u1ee7a m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 gi\u1edbi h\u1ea1n gi\u1ea5c ng\u1ee7 trong kho\u1ea3ng t\u1eeb 10 \u0111\u1ebfn 20 ph\u00fat\u2014 \u0111\u1ec3 b\u1ea1n kh\u00f4ng \u0111i qu\u00e1 […]<\/p>\n","protected":false},"author":2,"featured_media":5194,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,13290,13291],"tags":[2317,2319,2694],"class_list":{"0":"post-5192","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-xanh","10":"tag-illume","11":"tag-illume-emag","12":"tag-ngu-trua"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/5192","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=5192"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/5192\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/5194"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=5192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=5192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=5192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}