{"id":84227,"date":"2024-03-04T02:00:40","date_gmt":"2024-03-04T10:00:40","guid":{"rendered":"https:\/\/lavyon.com\/?p=84227"},"modified":"2024-03-03T01:52:45","modified_gmt":"2024-03-03T09:52:45","slug":"ngu-trua-bao-lau-5-loi-ich-cua-giac-ngu-ngan","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/ngu-trua-bao-lau-5-loi-ich-cua-giac-ngu-ngan\/","title":{"rendered":"Ng\u1ee7 tr\u01b0a bao l\u00e2u \u0111\u1ec3 “n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng”? 5 l\u1ee3i \u00edch c\u1ee7a m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn"},"content":{"rendered":"

Ng\u1ee7 tr\u01b0a trong m\u1ed9t kho\u1ea3ng th\u1eddi gian h\u1ee3p l\u00fd lu\u00f4n l\u00e0 m\u1ed9t th\u00f3i quen \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao b\u1edfi c\u00e1c l\u1ee3i \u00edch m\u00e0 n\u00f3 mang l\u1ea1i. V\u1eady m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng k\u00e9o d\u00e0i bao l\u00e2u?<\/strong><\/em><\/p>\n

\"ng\u1ee7
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

T\u1ea1i sao l\u1ea1i c\u1ea7n ng\u1ee7 tr\u01b0a?<\/strong><\/p>\n

M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn trong ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap con ng\u01b0\u1eddi n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng, kh\u00f4i ph\u1ee5c l\u1ea1i tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o, t\u1eeb \u0111\u00f3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c \u1edf kho\u1ea3ng chi\u1ec1u, t\u1ed1i. Ng\u1ee7 tr\u01b0a \u0111\u1eb7c bi\u1ec7t c\u1ea7n thi\u1ebft cho nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 v\u00e0 \u0111ang g\u1eb7p t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7. Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, vi\u1ec7c ng\u1ee7 tr\u01b0a l\u1ea1i khi\u1ebfn h\u1ecd kh\u00f3 ng\u1ee7 v\u1ec1 \u0111\u00eam. D\u00f9 v\u1eady, \u00edt ai bi\u1ebft r\u1eb1ng, ch\u1ec9 c\u1ea7n canh chu\u1ea9n th\u1eddi gian ngh\u1ec9 tr\u01b0a, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 t\u00e1i t\u1ea1o ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng lo s\u1ebd b\u1ecb m\u1ea5t ng\u1ee7 v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n

M\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng s\u1ebd k\u00e9o d\u00e0i bao l\u00e2u?<\/strong><\/p>\n

Theo m\u1ed9t nghi\u00ean c\u1ee9u t\u1ea1i The Journal of the American Geriatrics Society cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 tr\u01b0a t\u1eeb 30 \u0111\u1ebfn 90 ph\u00fat s\u1ebd c\u00f3 ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c t\u1ed1t h\u01a1n, kh\u1ea3 n\u0103ng ch\u00fa \u00fd, tr\u00ed nh\u1edb v\u00e0 th\u1ecb gi\u00e1c c\u0169ng t\u1ed1t h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng ng\u1ee7 ho\u1eb7c ng\u1ee7 tr\u01b0a qu\u00e1 ng\u1eafn. Trong kho\u1ea3ng th\u1eddi gian n\u00e0y c\u01a1 th\u1ec3 ch\u1ec9 m\u1edbi tr\u1ea3i qua giai \u0111o\u1ea1n \u0111\u1ea7u ti\u00ean v\u00e0 th\u1ee9 hai c\u1ee7a chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/a>. Giai \u0111o\u1ea1n n\u00e0y ch\u01b0a s\u00e2u v\u00e0 s\u1ebd mang l\u1ea1i c\u1ea3m gi\u00e1c s\u1ea3ng kho\u00e1i.<\/p>\n

L\u1ee3i \u00edch c\u1ee7a gi\u1ea5c ng\u1ee7 tr\u01b0a?<\/strong><\/p>\n

Gi\u1ea5c ng\u1ee7 tr\u01b0a mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch m\u00e0 b\u1ea1n kh\u00f4ng ng\u1edd t\u1edbi, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean l\u00e0m vi\u1ec7c trong m\u00f4i tr\u01b0\u1eddng nhi\u1ec1u \u00e1p l\u1ef1c.<\/p>\n

1. C\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung<\/strong><\/p>\n

Theo m\u1ed9t v\u00e0i nghi\u00ean c\u1ee9u, n\u00e3o b\u1ed9 ch\u1ec9 th\u1eadt s\u1ef1 h\u01b0\u1edbng s\u1ef1 t\u1eadp trung t\u1ed1t nh\u1ea5t khi c\u01a1 th\u1ec3 \u0111ang \u1edf tr\u1ea1ng th\u00e1i tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. V\u00ec v\u1eady, m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn, kh\u00f4ng ch\u1ec9 t\u00e1i t\u1ea1o l\u1ea1i ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n n\u00e2ng cao kh\u1ea3 n\u0103ng t\u1eadp trung, n\u00e3o b\u1ed9 c\u0169ng s\u1ebd ti\u1ebfp nh\u1eadn v\u00e0 x\u1eed l\u00fd th\u00f4ng tin m\u1ed9t c\u00e1ch r\u00f5 r\u00e0ng v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

\"ng\u1ee7
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

2. Gi\u1ea3m c\u0103ng th\u1eb3ng<\/strong><\/p>\n

C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft, m\u1ed7i khi th\u1ea7n kinh r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng s\u1ebd k\u00e9o theo n\u1ed3ng \u0111\u1ed9 serotonin<\/a> gi\u1ea3m s\u00fat \u0111\u00e1ng k\u1ec3. \u0110\u00e2y l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n d\u1ec5 n\u00f3ng n\u1ea3y, lo \u00e2u v\u00e0 d\u1ec5 c\u00f3 nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c.<\/p>\n

B\u1eb1ng m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i tr\u01b0a, m\u1ed9t l\u01b0\u1ee3ng serotonin m\u1edbi s\u1ebd \u0111\u01b0\u1ee3c s\u1ea3n sinh, t\u1eeb \u0111\u00f3 gi\u00fap th\u1ea7n kinh \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n v\u00e0 th\u1ea3 l\u1ecfng.<\/p>\n

3. C\u01a1 h\u1ed9i \u0111\u1ec3 m\u1eaft th\u01b0 gi\u00e3n<\/strong><\/p>\n

\u0110\u1ec3 x\u1eed l\u00fd c\u00f4ng vi\u1ec7c, b\u1eaft bu\u1ed9c ch\u00fang ta ph\u1ea3i ng\u1ed3i h\u00e0ng gi\u1edd nh\u00ecn v\u00e0o m\u00e0n h\u00ecnh m\u00e1y t\u00ednh. \u0110i\u1ec1u n\u00e0y khi\u1ebfn m\u1eaft b\u1ecb m\u1ecfi v\u00ec li\u00ean t\u1ee5c ti\u1ebfp x\u00fac v\u1edbi c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed. Th\u1ebf n\u00ean, s\u1ef1 ch\u1ee3p m\u1eaft ng\u1eafn h\u1ea1n v\u00e0o bu\u1ed5i tr\u01b0a s\u1ebd l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i tuy\u1ec7t v\u1eddi \u0111\u1ec3 m\u1eaft \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, gi\u1ea3m \u00e1p l\u1ef1c cho m\u1eaft.<\/p>\n

\"ng\u1ee7
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

4. Gi\u1ea3m t\u00ecnh tr\u1ea1ng suy gi\u1ea3m tr\u00ed nh\u1edb<\/strong><\/p>\n

H\u00e0ng ng\u00e0y, n\u00e3o b\u1ed9 ph\u1ea3i ti\u1ebfp nh\u1eadn r\u1ea5t nhi\u1ec1u th\u00f4ng tin, d\u1eef li\u1ec7u khi\u1ebfn h\u1ec7 th\u1ea7n kinh lu\u00f4n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng h\u1ebft c\u00f4ng s\u1ee9c. L\u00fac n\u00e0y, gi\u1ea5c ng\u1ee7 tr\u01b0a s\u1ebd c\u00f3 t\u00e1c d\u1ee5ng t\u1ea1o ra m\u1ed9t kho\u1ea3ng ngh\u1ec9 cho h\u1ec7 th\u1ea7n kinh, \u201cd\u1ecdn\u201d th\u00eam \u201cch\u1ed7 tr\u1ed1ng\u201d \u0111\u1ec3 ph\u1ee5c v\u1ee5 cho vi\u1ec7c ghi nh\u1edb trong t\u01b0\u01a1ng lai.<\/p>\n

5. H\u1ea1n ch\u1ebf c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch<\/strong><\/p>\n

Khi c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng \u1edf tr\u1ea1ng th\u00e1i b\u00ecnh th\u01b0\u1eddng th\u00ec tim l\u00e0 b\u1ed9 ph\u1eadn ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u nh\u1ea5t \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u01b0a m\u00e1u \u0111\u1ebfn c\u00e1c b\u1ed9 ph\u1eadn. Khi c\u01a1 th\u1ec3 \u1edf t\u00ecnh tr\u1ea1ng ng\u1ee7 th\u00ec tim ch\u1ec9 c\u1ea7n v\u1eadn \u0111\u1ed9ng \u1edf m\u1ee9c v\u1eeba ph\u1ea3i \u0111\u1ec3 duy tr\u00ec qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3, \u0111\u00e2y l\u00e0 l\u00fac m\u00e0 tim \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, th\u01b0 gi\u00e3n.<\/p>\n

Ch\u00ednh v\u00ec v\u1eady, ng\u1ee7<\/a> tr\u01b0a s\u1ebd gi\u00fap c\u01a1 th\u1ec3 v\u1eadn h\u00e0nh ch\u1eadm l\u1ea1i cho tim gi\u1ea3m nh\u1ecbp co b\u00f3p \u0111\u1ec3 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n. Kh\u1ea3o s\u00e1t c\u1ee7a y h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh \u0111\u01b0\u1ee3c r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u00f3i quen ng\u1ee7 tr\u01b0a c\u00f3 kh\u1ea3 n\u0103ng h\u1ea1n ch\u1ebf l\u00ean \u0111\u1ebfn 60% c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch.<\/p>\n

\"ng\u1ee7
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

LAVYON<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Ng\u1ee7 tr\u01b0a trong m\u1ed9t kho\u1ea3ng th\u1eddi gian h\u1ee3p l\u00fd lu\u00f4n l\u00e0 m\u1ed9t th\u00f3i quen \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao b\u1edfi c\u00e1c l\u1ee3i \u00edch m\u00e0 n\u00f3 mang l\u1ea1i. V\u1eady m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng k\u00e9o d\u00e0i bao l\u00e2u? T\u1ea1i sao l\u1ea1i c\u1ea7n ng\u1ee7 tr\u01b0a? M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn trong ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap con ng\u01b0\u1eddi n\u1ea1p […]<\/p>\n","protected":false},"author":43,"featured_media":84232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[13701,16648,32286,2694],"class_list":{"0":"post-84227","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-khoe","8":"tag-khoe","9":"tag-lavyon","10":"tag-lavyonbeauty","11":"tag-ngu-trua"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/84227","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\/43"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=84227"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/84227\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/84232"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=84227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=84227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=84227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}