{"id":643,"date":"2020-02-17T17:42:14","date_gmt":"2020-02-17T10:42:14","guid":{"rendered":"https:\/\/illume-emag.com\/?p=643"},"modified":"2022-01-12T11:32:20","modified_gmt":"2022-01-12T19:32:20","slug":"5-bi-quyet-de-co-giac-ngu-ngon-ban-dem","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/5-bi-quyet-de-co-giac-ngu-ngon-ban-dem\/","title":{"rendered":"5 b\u00ed quy\u1ebft \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon ban \u0111\u00eam"},"content":{"rendered":"

B\u1ea1n \u0111ang ng\u01b0\u1ee3c \u0111\u00e3i ch\u00ednh b\u1ea3n th\u00e2n m\u00ecnh v\u00ec kh\u00f4ng d\u00e0nh \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nguy\u00ean nh\u00e2n gi\u1ea3i th\u00edch cho \u0111i\u1ec1u \u0111\u00f3.<\/strong><\/p>\n

B\u1ea1n c\u00f3 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c ch\u1ee9? Th\u1ec9nh tho\u1ea3ng hay hi\u1ebfm khi n\u00e0o? N\u1ebfu b\u1ea1n n\u1eb1m trong m\u1ed9t ph\u1ea7n ba ng\u01b0\u1eddi M\u1ef9 tr\u01b0\u1edfng th\u00e0nh ng\u1ee7 \u00edt h\u01a1n 7 ti\u1ebfng m\u1ed9t ng\u00e0y \u0111\u01b0\u1ee3c \u0111\u1ec1 xu\u1ea5t b\u1edfi Trung t\u00e2m ki\u1ec3m so\u00e1t v\u00e0 ph\u00f2ng ng\u1eeba d\u1ecbch b\u1ec7nh Hoa K\u1ef3 th\u00ec h\u1eadu qu\u1ea3 c\u00f2n nhi\u1ec1u h\u01a1n ch\u1ee9 kh\u00f4ng ch\u1ec9 l\u00e0 c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7.<\/p>\n

\"\"<\/p>\n

S\u1ef1 thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc cao huy\u1ebft \u00e1p, b\u1ec7nh tim, b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2, tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u. Tr\u00e1i l\u1ea1i, nh\u00ecn t\u1eeb kh\u00eda c\u1ea1nh kh\u00e1c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c c\u0169ng \u0111em l\u1ea1i cho b\u1ea1n nhi\u1ec1u l\u1ee3i \u00edch th\u1ef1c s\u1ef1. M\u1ed9t nghi\u00ean c\u1ee9u m\u1edbi \u0111\u00e2y c\u1ee7a Tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc Ho\u00e0ng \u0111\u1ebf Lu\u00e2n \u0110\u00f4n ch\u1ee9ng minh gi\u1ea5c ng\u1ee7 l\u00e2u h\u01a1n c\u00f3 th\u1ec3 gi\u00fap l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng ti\u00eau th\u1ee5 v\u00e0 c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n t\u1ed1t h\u01a1n c\u00f9ng v\u1edbi c\u00e1c l\u1ee3i \u00edch kh\u00e1c. H\u01a1n n\u1eefa, m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u c\u00f2n \u0111\u1ec1 xu\u1ea5t r\u1eb1ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi vi\u1ec7c th\u00e0nh c\u00f4ng cao h\u01a1n v\u00e0\/ho\u1eb7c \u0111\u01b0\u1ee3c tr\u1ea3 l\u01b0\u01a1ng cao h\u01a1n khi l\u00e0m vi\u1ec7c (Nghi\u00ean c\u1ee9u kh\u00f4ng mang t\u00ednh khoa h\u1ecdc c\u1ee7a ch\u00fang t\u00f4i \u0111\u00e3 cho th\u1ea5y n\u00f3 c\u0169ng ng\u0103n ch\u1eb7n c\u00e1c \u00fd ngh\u0129 ph\u1ea1m t\u1ed9i tr\u00ean ph\u01b0\u01a1ng ti\u1ec7n di chuy\u1ec3n c\u00f4ng c\u1ed9ng \u0111\u00f4ng \u0111\u00fac)<\/p>\n

\u201cNg\u1ee7 gi\u00fap cho c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 l\u01b0u gi\u1eef l\u1ea1i m\u1ecdi th\u1ee9 b\u1ea1n \u0111\u00e3 h\u1ecdc \u0111\u01b0\u1ee3c trong c\u1ea3 ng\u00e0y.\u201d – (b\u00e1c s\u0129 William O.Roberts l\u00e0 gi\u00e1o s\u01b0 y h\u1ecdc gia \u0111\u00ecnh c\u1ee7a tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Minnesota \u1edf Minneapolis cho bi\u1ebft.) H\u00e3y l\u00e0m theo 4 b\u01b0\u1edbc b\u00ean d\u01b0\u1edbi \u0111\u1ec3 ng\u1ee7 ngon d\u1ec5 d\u00e0ng.<\/p>\n

1. Th\u01b0 gi\u00e3n<\/strong>
\nNghi\u00ean c\u1ee9u cho th\u1ea5y con ng\u01b0\u1eddi ng\u1ee7 ngon h\u01a1n trong \u0111i\u1ec1u ki\u1ec7n nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb, v\u1eady n\u00ean h\u00e3y gi\u1eef nhi\u1ec7t \u0111\u1ed9 trong kho\u1ea3ng 60 – 67 \u0111\u1ed9 F t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 15 – 21 \u0111\u1ed9 C. M\u1eb7c d\u00f9 \u1edf nhi\u1ec7t \u0111\u1ed9 n\u00e0y nh\u01b0ng b\u1ea1n kh\u00f4ng n\u00ean m\u1eb7c \u0111\u1ed3 ng\u1ee7 d\u00e0y hay ch\u0103n b\u00f4ng gi\u1eef \u1ea5m nh\u00e9.<\/p>\n

2. \u0110\u1ec3 b\u1ee5ng \u0111\u00f3i khi \u0111i ng\u1ee7<\/strong><\/p>\n

Th\u1ef1c s\u1ef1 c\u0169ng kh\u00f4ng h\u1eb3n l\u00e0 v\u1eady nh\u01b0ng h\u00e3y \u0103n t\u1ed1i tr\u01b0\u1edbc khi ng\u1ee7 kho\u1ea3ng 2-3 ti\u1ebfng. \u201c\u0110i ng\u1ee7 ngay sau khi d\u00f9ng b\u1eefa s\u1ebd l\u00e0m t\u0103ng nguy c\u01a1 \u1ee3 chua v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 ti\u00eau h\u00f3a kh\u00e1c.\u201d – (chuy\u00ean gia dinh d\u01b0\u1ee1ng v\u00e0 nh\u00e0 s\u00e1ng l\u1eadp ch\u00ednh th\u1ee9c c\u1ee7a Trung t\u00e2m chuy\u00ean t\u01b0 v\u1ea5n dinh d\u01b0\u1ee1ng \u1edf Pennsylvania cho bi\u1ebft) \u00cdt nh\u1ea5t th\u00ec b\u1ea1n c\u00f3 th\u1ec3 tr\u1eb1n tr\u1ecdc kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c b\u1edfi c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u1eabn \u0111ang ho\u1ea1t \u0111\u1ed9ng. N\u1ebfu b\u1ea1n c\u1ea7n \u0103n m\u1ed9t ch\u00fat g\u00ec \u0111\u00f3 th\u00ec d\u00f9ng m\u1ed9t ch\u00fat b\u00e1nh tart nh\u00e2n anh \u0111\u00e0o – m\u1ed9t ngu\u1ed3n h\u00f3c m\u00f4n melatonin t\u1ef1 nhi\u00ean cho gi\u1ea5c ng\u1ee7.<\/p>\n

3. T\u1eadp luy\u1ec7n c\u01a1 b\u1eafp<\/strong><\/p>\n

\u201cTham gia m\u1ed9t l\u1edbp Pilates kh\u00f4ng ch\u1ec9 gi\u00fap tay v\u00e0 ch\u00e2n c\u1ee7a b\u1ea1n kh\u1ecfe kho\u1eafn m\u00e0 n\u00f3 c\u00f2n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t bu\u1ed5i t\u1ed1i y\u00ean t\u0129nh n\u1eefa. T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o c\u1ea3 ng\u00e0y v\u00e0 d\u1ec5 d\u00e0ng v\u00e0o gi\u1ea5c ng\u1ee7. Th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t cho m\u1ed9t b\u00e0i t\u1eadp \u0111\u1ed5 m\u1ed3 h\u00f4i \u0111a d\u1ea1ng t\u00f9y theo m\u1ed7i ng\u01b0\u1eddi. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ea7n ph\u1ea3i th\u01b0 gi\u00e3n v\u00e0o cu\u1ed1i ng\u00e0y v\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c n\u1eb7ng c\u00f3 th\u1ec3 l\u00e0m cho h\u1ecd ph\u1ea5n kh\u1edfi. C\u00f2n v\u1edbi ng\u01b0\u1eddi kh\u00e1c, m\u1ed9t b\u00e0i ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 l\u00e0m h\u1ecd m\u1ec7t m\u1ecfi kinh kh\u1ee7ng. H\u00e3y t\u1ef1 t\u00ecm m\u1ed9t tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t cho b\u1ea1n v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch cho ch\u1ebf \u0111\u1ed9 t\u1eadp c\u1ee7a b\u1ea1n.\u201d – (Robert cho bi\u1ebft)<\/p>\n

4. T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/strong><\/p>\n

Ch\u00fang ta \u0111\u1ec1u bi\u1ebft \u0111i\u1ec1u \u0111\u00f3 nh\u01b0ng b\u1ea1n v\u1eabn kh\u00f4ng ch\u1ecbu l\u1eafng nghe. V\u1eady n\u00ean h\u00e3y \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i xu\u1ed1ng \u00edt nh\u1ea5t m\u1ed9t ti\u1ebfng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u00e2y l\u00e0 m\u1ec7nh l\u1ec7nh! M\u00e0n h\u00ecnh s\u00e1ng v\u00e0 s\u00f3ng \u0111i\u1ec7n tho\u1ea1i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 gi\u00fap gi\u1eef b\u1ea1n kh\u1ecfi t\u00ecnh tr\u1ea1ng ng\u1ee7 nh\u01b0ng m\u1eaft v\u1eabn chuy\u1ec3n \u0111\u1ed9ng nhanh. Tr\u00e1nh c\u00e1c vi\u1ec7c n\u00e0y v\u00e0o bu\u1ed5i t\u1ed1i cho ph\u00e9p nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 chuy\u1ec3n th\u00e0nh s\u1ef1 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 v\u00e0 s\u1ea3n sinh melatonin. H\u00e3y s\u1ea1c c\u00e1c thi\u1ebft b\u1ecb \u1edf ph\u00f2ng kh\u00e1c. \u0110\u1ecdc m\u1ed9t quy\u1ec3n s\u00e1ch hay t\u1ea1p ch\u00ed hay th\u01b0 gi\u00e3n v\u1edbi ng\u00e2m b\u1ed3n n\u01b0\u1edbc \u1ea5m ho\u1eb7c t\u1eafm b\u1eb1ng v\u00f2i hoa sen tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n

5. U\u1ed1ng n\u01b0\u1edbc<\/strong><\/p>\n

Ch\u00fang ta \u0111\u1ec1u bi\u1ebft n\u01b0\u1edbc t\u1ed1t cho s\u1ee9c kh\u1ecfe nh\u01b0ng n\u00f3 c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a gi\u1ea5c ng\u1ee7. \u201cN\u1ebfu b\u1ea1n kh\u00f4ng u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong c\u1ea3 ng\u00e0y th\u00ec c\u00f3 l\u1ebd b\u1ea1n s\u1ebd t\u1ec9nh d\u1eady \u0111\u1ec3 \u0111i \u0111\u1ec3 u\u1ed1ng n\u01b0\u1edbc. Nh\u1eefng l\u1ea7n chu\u1ed9t r\u00fat \u0111au \u0111\u1edbn \u1edf ch\u00e2n th\u01b0\u1eddng x\u1ea3y ra v\u00e0o n\u1eeda \u0111\u00eam th\u00ec sao? \u0110\u00f3 c\u0169ng li\u00ean quan \u0111\u1ebfn vi\u1ec7c thi\u1ebfu n\u01b0\u1edbc. Kh\u1ea3 n\u0103ng th\u00e0nh c\u00f4ng nhi\u1ec1u nh\u1ea5t c\u1ee7a b\u1ea1n l\u00e0 b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n s\u1edbm v\u00e0 duy tr\u00ec li\u00ean t\u1ee5c. C\u1ed1 h\u1ebft s\u1ee9c u\u1ed1ng h\u1ebft 3 ly n\u01b0\u1edbc sau b\u1eefa t\u1ed1i theo nh\u01b0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n c\u0169ng c\u00f3 kh\u1ea3 n\u0103ng gi\u00fap b\u1ea1n c\u00f3 \u00fd th\u1ee9c ph\u1ea3i \u0111i ngay v\u00e0o ph\u00f2ng t\u1eafm.\u201d – (Chuy\u00ean gia dinh d\u01b0\u1ee1ng n\u1ed5i ti\u1ebfng v\u00e0 nh\u00e0 sinh l\u00fd h\u1ecdc tr\u1ecb li\u1ec7u \u1edf New Jersey Felicia Stoler cho bi\u1ebft).<\/p>\n

Source: Rachaelray
\nPhotography: Pinterest<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u1ea1n \u0111ang ng\u01b0\u1ee3c \u0111\u00e3i ch\u00ednh b\u1ea3n th\u00e2n m\u00ecnh v\u00ec kh\u00f4ng d\u00e0nh \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nguy\u00ean nh\u00e2n gi\u1ea3i th\u00edch cho \u0111i\u1ec1u \u0111\u00f3. B\u1ea1n c\u00f3 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c ch\u1ee9? Th\u1ec9nh tho\u1ea3ng hay hi\u1ebfm khi n\u00e0o? N\u1ebfu b\u1ea1n n\u1eb1m trong m\u1ed9t ph\u1ea7n ba ng\u01b0\u1eddi M\u1ef9 tr\u01b0\u1edfng th\u00e0nh ng\u1ee7 \u00edt h\u01a1n 7 ti\u1ebfng m\u1ed9t […]<\/p>\n","protected":false},"author":2,"featured_media":639,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,62,13290,13291],"tags":[455,453,449,451],"class_list":{"0":"post-643","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-khoe","8":"category-song-dep","9":"category-song-lac-quan","10":"category-song-xanh","11":"tag-bi-quyet-ngu-ngon","12":"tag-cach-de-ngu-ngon","13":"tag-cham-soc-suc-khoe","14":"tag-ngu-du-giac"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/643","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=643"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/643\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/639"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}