{"id":6063,"date":"2024-08-19T14:30:04","date_gmt":"2024-08-19T07:30:04","guid":{"rendered":"https:\/\/phunulamdep.store\/?p=6063"},"modified":"2024-08-22T14:10:19","modified_gmt":"2024-08-22T07:10:19","slug":"7-meo-don-gian-giup-ban-ngu-ngon-moi-dem","status":"publish","type":"post","link":"https:\/\/phunulamdep.store\/tin-tuc\/7-meo-don-gian-giup-ban-ngu-ngon-moi-dem\/","title":{"rendered":"7 M\u1eb9o \u0110\u01a1n Gi\u1ea3n Gi\u00fap B\u1ea1n Ng\u1ee7 Ngon M\u1ed7i \u0110\u00eam"},"content":{"rendered":"\r\n

M\u1ed9t gi\u1ea5c ng\u1ee7 ngon c\u00f3 th\u1ec3 xua tan m\u1ec7t m\u1ecfi, c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y d\u00e0i h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c. Ng\u01b0\u1ee3c l\u1ea1i, kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c s\u1ebd khi\u1ebfn ch\u00fang ta c\u00e0ng th\u00eam m\u1ec7t m\u1ecfi, \u0111\u1eb7c bi\u1ec7t l\u00e0 g\u00e2y h\u1ea1i cho s\u1ee9c kho\u1ebb n\u1ebfu di\u1ec5n ra trong th\u1eddi gian d\u00e0i. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/p>\r\n\r\n\r\n\r\n

1. Thi\u1ebft l\u1eadp m\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng<\/strong><\/p>\r\n\r\n\r\n\r\n

M\u1ed9t kh\u00f4ng gian ph\u00f2ng ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 y\u00ean t\u0129nh r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon. H\u00e3y \u0111\u1ea3m b\u1ea3o nhi\u1ec7t \u0111\u1ed9 trong ph\u00f2ng kho\u1ea3ng 16-19\u00b0C, \u0111\u1ed9 \u1ea9m t\u1eeb 40-60% v\u00e0 lo\u1ea1i b\u1ecf c\u00e1c ngu\u1ed3n \u00e1nh s\u00e1ng, ti\u1ebfng \u1ed3n. S\u1eed d\u1ee5ng ga, g\u1ed1i \u00eam \u00e1i c\u0169ng gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n khi ngh\u1ec9 ng\u01a1i.<\/p>\r\n\r\n\r\n\r\n

\u0110\u1ea3m b\u1ea3o \u00e1nh s\u00e1ng ph\u00f9 h\u1ee3p: \u00c1nh s\u00e1ng gi\u00fap ch\u00fang ta th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. S\u1eed d\u1ee5ng \u0111\u00e8n ng\u1ee7 ho\u1eb7c \u0111\u00e8n trang tr\u00ed v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 s\u00e1ng v\u1eeba ph\u1ea3i. Tr\u00e1nh \u00e1nh s\u00e1ng qu\u00e1 s\u00e1ng ho\u1eb7c ch\u00f3i g\u1eaft.<\/p>\r\n\r\n\r\n\r\n

T\u1ea1o kh\u00f4ng gian tho\u1ea3i m\u00e1i: Ch\u1ecdn n\u1ed9i th\u1ea5t \u00eam \u00e1i nh\u01b0 gi\u01b0\u1eddng \u00eam, g\u1ed1i v\u00e0 ch\u0103n m\u1ec1n ch\u1ea5t l\u01b0\u1ee3ng. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 b\u1ed5 sung th\u00eam m\u1ed9t v\u00e0i m\u00f3n \u0111\u1ed3 trang tr\u00ed nh\u01b0 ch\u1eadu c\u00e2y xanh, b\u1ee9c tranh, hay th\u1ea3m \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c \u1ea5m c\u00fang.<\/p>\r\n\r\n\r\n\r\n

\"Thiet-lap-moi-truong-phong-ngu-ly-tuong\" — Thi\u1ebft l\u1eadp m\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng.<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**2. Duy tr\u00ec th\u00f3i quen ng\u1ee7 ngh\u1ec9 \u0111\u1ec1u \u0111\u1eb7n<\/strong><\/p>\r\n\r\n\r\n\r\n**
\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o kho\u1ea3ng c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. Tr\u00e1nh ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u v\u00ec c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c ng\u1ee7 v\u00e0o ban \u0111\u00eam. Gi\u1eef nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh s\u1ebd gi\u00fap c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi th\u00f3i quen ng\u1ee7 ngh\u1ec9.<\/p>\r\n\r\n\r\n\r\n
L\u1eadp l\u1ecbch ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady: C\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec nh\u1ecbp sinh h\u1ecdc \u0111\u1ec1u \u0111\u1eb7n.<\/p>\r\n\r\n\r\n\r\n
Tr\u00e1nh ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u: Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 ban \u0111\u00eam. T\u1ed1i \u0111a 20-30 ph\u00fat l\u00e0 th\u1eddi gian ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng.<\/p>\r\n\r\n\r\n\r\n
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$\"Duy-tri-thoi-quen-ngu-nghi-deu-dan\"$
Duy tr\u00ec th\u00f3i quen ng\u1ee7 ngh\u1ec9 \u0111\u1ec1u \u0111\u1eb7n<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**3. Th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
B\u1ea1n n\u00ean d\u00e0nh 30-60 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n \u0111\u1ecbnh, yoga, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y s\u1ebd gi\u00fap b\u1ea1n l\u1eafng d\u1ecbu t\u00e2m tr\u1ea1ng, chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon h\u01a1n.<\/p>\r\n\r\n\r\n\r\n
**\u0110\u1ecdc s\u00e1ch ho\u1eb7c truy\u1ec7n, Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, Thi\u1ec1n \u0111\u1ecbnh ho\u1eb7c th\u1edf s\u00e2u:<\/p>\r\n\r\n\r\n\r\n**
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Vi\u1ec7c \u0111\u1ecdc s\u00e1ch, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c t\u00e1c ph\u1ea9m v\u0103n h\u1ecdc nh\u1eb9 nh\u00e0ng, c\u00f3 th\u1ec3 gi\u00fap t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c tho\u1ea3i m\u00e1i v\u00e0 d\u1ec5 b\u01b0\u1edbc v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\r\n\r\n\r\n\r\n
Tr\u00e1nh \u0111\u1ecdc c\u00e1c t\u00e0i li\u1ec7u g\u00e2y k\u00edch th\u00edch nh\u01b0 tin t\u1ee9c, email hay m\u1ea1ng x\u00e3 h\u1ed9i<\/li>\r\n\r\n\r\n\r\n
L\u1ef1a ch\u1ecdn nh\u1eefng b\u1ea3n nh\u1ea1c kh\u00f4ng l\u1eddi ho\u1eb7c nh\u1ea1c kh\u00f4ng qu\u00e1 s\u00f4i \u0111\u1ed9ng. \u00c2m nh\u1ea1c s\u1ebd gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n.<\/li>\r\n\r\n\r\n\r\n
Th\u1ef1c hi\u1ec7n 5-10 ph\u00fat c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u, ch\u1eadm r\u00e3i v\u00e0 c\u00f3 ch\u1ee7 \u0111\u1ecbnh. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"hoat-dong-thu-gian-truoc-gio-di-ngu\"$
ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**4. H\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5t k\u00edch th\u00edch tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
C\u00e1c ch\u1ea5t nh\u01b0 caffeine, nicotin v\u00e0 c\u1ed3n c\u00f3 t\u00e1c d\u1ee5ng k\u00edch th\u00edch th\u1ea7n kinh, g\u00e2y kh\u00f3 ng\u1ee7. V\u00ec v\u1eady, b\u1ea1n n\u00ean tr\u00e1nh s\u1eed d\u1ee5ng ch\u00fang trong v\u00f2ng 4-6 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1ed3ng th\u1eddi, h\u00e3y h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb m\u00e0n h\u00ecnh nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, ti vi c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n
**Caffeine:<\/p>\r\n\r\n\r\n\r\n**
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Caffeine l\u00e0 m\u1ed9t ch\u1ea5t k\u00edch th\u00edch m\u1ea1nh, c\u00f3 th\u1ec3 k\u00e9o d\u00e0i th\u1eddi gian b\u1ea1n c\u1ea7n \u0111\u1ec3 nh\u1eadp gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\r\n\r\n\r\n\r\n
T\u1ed1t nh\u1ea5t l\u00e0 n\u00ean tr\u00e1nh c\u00e1c lo\u1ea1i th\u1ee9c u\u1ed1ng c\u00f3 ch\u1ee9a caffeine nh\u01b0 c\u00e0 ph\u00ea, tr\u00e0, coke \u00edt nh\u1ea5t 6 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
R\u01b0\u1ee3u bia:<\/p>\r\n\r\n\r\n\r\n
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M\u1eb7c d\u00f9 r\u01b0\u1ee3u bia c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 ban \u0111\u1ea7u, nh\u01b0ng n\u00f3 l\u1ea1i c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 sau \u0111\u00f3.<\/li>\r\n\r\n\r\n\r\n
T\u1ed1t nh\u1ea5t n\u00ean tr\u00e1nh u\u1ed1ng r\u01b0\u1ee3u bia \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Han-che-cac-chat-kich-thich-truoc-gio-ngu\"$
H\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5t k\u00edch th\u00edch tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**5. T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng kh\u00f4ng g\u1ea7n gi\u1edd \u0111i ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
V\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n, tuy nhi\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n g\u1ea7n gi\u1edd \u0111i ng\u1ee7 v\u00ec c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. H\u00e3y t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u t\u1ed1i s\u1edbm \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n.<\/p>\r\n\r\n\r\n\r\n
**L\u00fd do kh\u00f4ng n\u00ean t\u1eadp g\u1ea7n gi\u1edd \u0111i ng\u1ee7:<\/p>\r\n\r\n\r\n\r\n**
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T\u1eadp th\u1ec3 d\u1ee5c k\u00edch th\u00edch c\u01a1 th\u1ec3 v\u00e0 t\u0103ng nh\u1ecbp tim, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\r\n\r\n\r\n\r\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t s\u1ebd l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u1ea7n thi\u1ebft \u0111\u1ec3 v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u.<\/li>\r\n\r\n\r\n\r\n
Sau khi t\u1eadp, c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra c\u00e1c ch\u1ea5t nh\u01b0 adrenaline v\u00e0 cortisol, l\u00e0m b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o thay v\u00ec bu\u1ed3n ng\u1ee7.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Tap-the-duc-deu-dan\"$
T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**6. Qu\u1ea3n l\u00fd stress v\u00e0 lo l\u1eafng<\/strong><\/p>\r\n\r\n\r\n\r\n**
Stress v\u00e0 lo l\u1eafng l\u00e0 hai y\u1ebfu t\u1ed1 ch\u00ednh g\u00e2y m\u1ea5t ng\u1ee7. H\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 th\u1edf s\u00e2u, vi\u1ebft nh\u1eadt k\u00fd ho\u1eb7c chia s\u1ebb v\u1edbi ng\u01b0\u1eddi th\u00e2n, b\u1ea1n b\u00e8. \u0110\u1ecbnh h\u01b0\u1edbng t\u01b0 duy theo h\u01b0\u1edbng t\u00edch c\u1ef1c c\u0169ng s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y an t\u00e2m h\u01a1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n
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Th\u1ef1c h\u00e0nh c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n:\r\n
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Thi\u1ec1n \u0111\u1ecbnh, yoga, th\u01b0 gi\u00e3n c\u01a1 b\u1eafp<\/li>\r\n\r\n\r\n\r\n
K\u1ef9 thu\u1eadt th\u1edf s\u00e2u v\u00e0 ch\u1eadm<\/li>\r\n\r\n\r\n\r\n
Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, \u00e2m thanh thi\u00ean nhi\u00ean<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
Vi\u1ec7c ghi ch\u00e9p v\u00e0 x\u1eed l\u00fd c\u00e1c v\u1ea5n \u0111\u1ec1 gi\u00fap b\u1ea1n kh\u00f4ng ph\u1ea3i suy ngh\u0129 v\u1ec1 ch\u00fang khi \u0111i ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n
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Tr\u00e1nh suy ngh\u0129 ti\u00eau c\u1ef1c:\r\n
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Nh\u1eadn di\u1ec7n v\u00e0 g\u1ea1t b\u1ecf c\u00e1c suy ngh\u0129 ti\u00eau c\u1ef1c, lo l\u1eafng kh\u00f4ng c\u1ea7n thi\u1ebft<\/li>\r\n\r\n\r\n\r\n
Thay th\u1ebf b\u1eb1ng nh\u1eefng suy ngh\u0129 t\u00edch c\u1ef1c, l\u1ea1c quan<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Quan-ly-stress-va-lo-lang\"$
Qu\u1ea3n l\u00fd stress v\u00e0 lo l\u1eafng<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**7. C\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
Ngo\u00e0i c\u00e1c m\u1eb9o tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed nghi\u1ec7m c\u00e1c s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ea3o d\u01b0\u1ee3c, tinh d\u1ea7u thi\u00ean nhi\u00ean ho\u1eb7c c\u00e1c thi\u1ebft b\u1ecb nh\u01b0 m\u00e1y khu\u1ebfch t\u00e1n, \u0111\u00e8n ng\u1ee7. Tuy nhi\u00ean, n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng. \u0111\u1ec3 t\u00f4i g\u1ee3i \u00fd m\u1ed9t s\u1ea3n ph\u1ea9m m\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi h\u1ecd \u0111\u00e3 s\u00e0i v\u00e0 c\u00f3 nh\u01b0ng \u0111\u00e1nh gi\u00e1 r\u1ea5t cao v\u1ec1 s\u1ea3n ph\u1ea9m Vi\u00ean U\u1ed1ng Ng\u1ee7 Ngon DOKOVA<\/a><\/p>\r\n\r\n\r\n\r\n
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Thu\u1ed1c ng\u1ee7:\r\n
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Ch\u1ec9 n\u00ean s\u1eed d\u1ee5ng theo ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129, tr\u00e1nh d\u00f9ng t\u1ef1 ph\u00e1t<\/li>\r\n\r\n\r\n\r\n
C\u00f3 th\u1ec3 g\u00e2y nghi\u1ec7n, ph\u1ee5 thu\u1ed9c n\u1ebfu d\u00f9ng qu\u00e1 l\u00e2u<\/li>\r\n\r\n\r\n\r\n
C\u00f3 th\u1ec3 g\u00e2y c\u00e1c t\u00e1c d\u1ee5ng ph\u1ee5 nh\u01b0 bu\u1ed3n ng\u1ee7 ban ng\u00e0y, \u1ea3nh h\u01b0\u1edfng tr\u00ed nh\u1edb<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n
Th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng: \r\n
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C\u00e1c th\u00e0nh ph\u1ea7n nh\u01b0 melatonin, L-theanine, valerian c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/li>\r\n\r\n\r\n\r\n
C\u1ea7n \u0111\u1ecdc k\u1ef9 h\u01b0\u1edbng d\u1eabn s\u1eed d\u1ee5ng, li\u1ec1u l\u01b0\u1ee3ng v\u00e0 c\u00e1c ch\u1ed1ng ch\u1ec9 \u0111\u1ecbnh<\/li>\r\n\r\n\r\n\r\n
C\u00f3 th\u1ec3 t\u01b0\u01a1ng t\u00e1c v\u1edbi m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c, c\u1ea7n tham kh\u1ea3o b\u00e1c s\u0129<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n
Thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7:\r\n
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M\u00e1y ph\u00e1t ti\u1ebfng \u1ed3n tr\u1eafng, nh\u1ea1c th\u01b0 gi\u00e3n c\u00f3 th\u1ec3 gi\u00fap d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7<\/li>\r\n\r\n\r\n\r\n
\u0110\u00e8n ng\u1ee7 thay \u0111\u1ed5i m\u00e0u s\u1eafc, nhi\u1ec7t \u0111\u1ed9 \u00e1nh s\u00e1ng c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Vien-Uong-Ngu-Ngon-DOKOVA\"$ <\/a>
Vi\u00ean U\u1ed1ng Ng\u1ee7 Ngon DOKOVA<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
*Vi\u00ean U\u1ed1ng Ng\u1ee7 Ngon DOKOVA SWEET DREAMS<\/a><\/em><\/p>\r\n\r\n\r\n\r\n*
\u00c1p d\u1ee5ng c\u00e1c m\u1eb9o n\u00e0y v\u00e0o cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, b\u1ea1n s\u1ebd d\u1ea7n c\u1ea3m th\u1ea5y gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean s\u00e2u h\u01a1n, gi\u00fap ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. H\u00e3y th\u1eed nghi\u1ec7m v\u00e0 chia s\u1ebb k\u1ebft qu\u1ea3 nh\u00e9!<\/p>\r\n","protected":false},"excerpt":{"rendered":"
M\u1ed9t gi\u1ea5c ng\u1ee7 ngon c\u00f3 th\u1ec3 xua tan m\u1ec7t m\u1ecfi, c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y d\u00e0i h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c. Ng\u01b0\u1ee3c l\u1ea1i, kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c s\u1ebd khi\u1ebfn ch\u00fang ta c\u00e0ng th\u00eam m\u1ec7t m\u1ecfi, \u0111\u1eb7c bi\u1ec7t l\u00e0 g\u00e2y h\u1ea1i cho s\u1ee9c kho\u1ebb n\u1ebfu di\u1ec5n ra trong th\u1eddi gian d\u00e0i. Tuy nhi\u00ean, kh\u00f4ng…<\/p>\n","protected":false},"author":3,"featured_media":6073,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[244],"tags":[],"class_list":["post-6063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/6063"}],"collection":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/comments?post=6063"}],"version-history":[{"count":16,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/6063\/revisions"}],"predecessor-version":[{"id":6735,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/6063\/revisions\/6735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media\/6073"}],"wp:attachment":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media?parent=6063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/categories?post=6063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/tags?post=6063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

Thi\u1ebft l\u1eadp m\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7 l\u00fd t\u01b0\u1edfng.<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**2. Duy tr\u00ec th\u00f3i quen ng\u1ee7 ngh\u1ec9 \u0111\u1ec1u \u0111\u1eb7n<\/strong><\/p>\r\n\r\n\r\n\r\n**
\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o kho\u1ea3ng c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. Tr\u00e1nh ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u v\u00ec c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c ng\u1ee7 v\u00e0o ban \u0111\u00eam. Gi\u1eef nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh s\u1ebd gi\u00fap c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi th\u00f3i quen ng\u1ee7 ngh\u1ec9.<\/p>\r\n\r\n\r\n\r\n
L\u1eadp l\u1ecbch ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady: C\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec nh\u1ecbp sinh h\u1ecdc \u0111\u1ec1u \u0111\u1eb7n.<\/p>\r\n\r\n\r\n\r\n
Tr\u00e1nh ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u: Ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 ban \u0111\u00eam. T\u1ed1i \u0111a 20-30 ph\u00fat l\u00e0 th\u1eddi gian ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng.<\/p>\r\n\r\n\r\n\r\n
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$\"Duy-tri-thoi-quen-ngu-nghi-deu-dan\"$
Duy tr\u00ec th\u00f3i quen ng\u1ee7 ngh\u1ec9 \u0111\u1ec1u \u0111\u1eb7n<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**3. Th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
B\u1ea1n n\u00ean d\u00e0nh 30-60 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n \u0111\u1ecbnh, yoga, t\u1eafm n\u01b0\u1edbc \u1ea5m ho\u1eb7c \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y s\u1ebd gi\u00fap b\u1ea1n l\u1eafng d\u1ecbu t\u00e2m tr\u1ea1ng, chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon h\u01a1n.<\/p>\r\n\r\n\r\n\r\n
**\u0110\u1ecdc s\u00e1ch ho\u1eb7c truy\u1ec7n, Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, Thi\u1ec1n \u0111\u1ecbnh ho\u1eb7c th\u1edf s\u00e2u:<\/p>\r\n\r\n\r\n\r\n**
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Vi\u1ec7c \u0111\u1ecdc s\u00e1ch, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c t\u00e1c ph\u1ea9m v\u0103n h\u1ecdc nh\u1eb9 nh\u00e0ng, c\u00f3 th\u1ec3 gi\u00fap t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c tho\u1ea3i m\u00e1i v\u00e0 d\u1ec5 b\u01b0\u1edbc v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\r\n\r\n\r\n\r\n
Tr\u00e1nh \u0111\u1ecdc c\u00e1c t\u00e0i li\u1ec7u g\u00e2y k\u00edch th\u00edch nh\u01b0 tin t\u1ee9c, email hay m\u1ea1ng x\u00e3 h\u1ed9i<\/li>\r\n\r\n\r\n\r\n
L\u1ef1a ch\u1ecdn nh\u1eefng b\u1ea3n nh\u1ea1c kh\u00f4ng l\u1eddi ho\u1eb7c nh\u1ea1c kh\u00f4ng qu\u00e1 s\u00f4i \u0111\u1ed9ng. \u00c2m nh\u1ea1c s\u1ebd gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n.<\/li>\r\n\r\n\r\n\r\n
Th\u1ef1c hi\u1ec7n 5-10 ph\u00fat c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u, ch\u1eadm r\u00e3i v\u00e0 c\u00f3 ch\u1ee7 \u0111\u1ecbnh. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"hoat-dong-thu-gian-truoc-gio-di-ngu\"$
ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**4. H\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5t k\u00edch th\u00edch tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
C\u00e1c ch\u1ea5t nh\u01b0 caffeine, nicotin v\u00e0 c\u1ed3n c\u00f3 t\u00e1c d\u1ee5ng k\u00edch th\u00edch th\u1ea7n kinh, g\u00e2y kh\u00f3 ng\u1ee7. V\u00ec v\u1eady, b\u1ea1n n\u00ean tr\u00e1nh s\u1eed d\u1ee5ng ch\u00fang trong v\u00f2ng 4-6 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1ed3ng th\u1eddi, h\u00e3y h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb m\u00e0n h\u00ecnh nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, ti vi c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n
**Caffeine:<\/p>\r\n\r\n\r\n\r\n**
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Caffeine l\u00e0 m\u1ed9t ch\u1ea5t k\u00edch th\u00edch m\u1ea1nh, c\u00f3 th\u1ec3 k\u00e9o d\u00e0i th\u1eddi gian b\u1ea1n c\u1ea7n \u0111\u1ec3 nh\u1eadp gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\r\n\r\n\r\n\r\n
T\u1ed1t nh\u1ea5t l\u00e0 n\u00ean tr\u00e1nh c\u00e1c lo\u1ea1i th\u1ee9c u\u1ed1ng c\u00f3 ch\u1ee9a caffeine nh\u01b0 c\u00e0 ph\u00ea, tr\u00e0, coke \u00edt nh\u1ea5t 6 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
R\u01b0\u1ee3u bia:<\/p>\r\n\r\n\r\n\r\n
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M\u1eb7c d\u00f9 r\u01b0\u1ee3u bia c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 ban \u0111\u1ea7u, nh\u01b0ng n\u00f3 l\u1ea1i c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 sau \u0111\u00f3.<\/li>\r\n\r\n\r\n\r\n
T\u1ed1t nh\u1ea5t n\u00ean tr\u00e1nh u\u1ed1ng r\u01b0\u1ee3u bia \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Han-che-cac-chat-kich-thich-truoc-gio-ngu\"$
H\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5t k\u00edch th\u00edch tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**5. T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng kh\u00f4ng g\u1ea7n gi\u1edd \u0111i ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
V\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n, tuy nhi\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n g\u1ea7n gi\u1edd \u0111i ng\u1ee7 v\u00ec c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. H\u00e3y t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u t\u1ed1i s\u1edbm \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n.<\/p>\r\n\r\n\r\n\r\n
**L\u00fd do kh\u00f4ng n\u00ean t\u1eadp g\u1ea7n gi\u1edd \u0111i ng\u1ee7:<\/p>\r\n\r\n\r\n\r\n**
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T\u1eadp th\u1ec3 d\u1ee5c k\u00edch th\u00edch c\u01a1 th\u1ec3 v\u00e0 t\u0103ng nh\u1ecbp tim, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\r\n\r\n\r\n\r\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t s\u1ebd l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh h\u1ea1 nhi\u1ec7t \u0111\u1ed9 c\u1ea7n thi\u1ebft \u0111\u1ec3 v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u.<\/li>\r\n\r\n\r\n\r\n
Sau khi t\u1eadp, c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra c\u00e1c ch\u1ea5t nh\u01b0 adrenaline v\u00e0 cortisol, l\u00e0m b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o thay v\u00ec bu\u1ed3n ng\u1ee7.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Tap-the-duc-deu-dan\"$
T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**6. Qu\u1ea3n l\u00fd stress v\u00e0 lo l\u1eafng<\/strong><\/p>\r\n\r\n\r\n\r\n**
Stress v\u00e0 lo l\u1eafng l\u00e0 hai y\u1ebfu t\u1ed1 ch\u00ednh g\u00e2y m\u1ea5t ng\u1ee7. H\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 th\u1edf s\u00e2u, vi\u1ebft nh\u1eadt k\u00fd ho\u1eb7c chia s\u1ebb v\u1edbi ng\u01b0\u1eddi th\u00e2n, b\u1ea1n b\u00e8. \u0110\u1ecbnh h\u01b0\u1edbng t\u01b0 duy theo h\u01b0\u1edbng t\u00edch c\u1ef1c c\u0169ng s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y an t\u00e2m h\u01a1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n
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Th\u1ef1c h\u00e0nh c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n:\r\n
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Thi\u1ec1n \u0111\u1ecbnh, yoga, th\u01b0 gi\u00e3n c\u01a1 b\u1eafp<\/li>\r\n\r\n\r\n\r\n
K\u1ef9 thu\u1eadt th\u1edf s\u00e2u v\u00e0 ch\u1eadm<\/li>\r\n\r\n\r\n\r\n
Nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng, \u00e2m thanh thi\u00ean nhi\u00ean<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
Vi\u1ec7c ghi ch\u00e9p v\u00e0 x\u1eed l\u00fd c\u00e1c v\u1ea5n \u0111\u1ec1 gi\u00fap b\u1ea1n kh\u00f4ng ph\u1ea3i suy ngh\u0129 v\u1ec1 ch\u00fang khi \u0111i ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n
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Tr\u00e1nh suy ngh\u0129 ti\u00eau c\u1ef1c:\r\n
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Nh\u1eadn di\u1ec7n v\u00e0 g\u1ea1t b\u1ecf c\u00e1c suy ngh\u0129 ti\u00eau c\u1ef1c, lo l\u1eafng kh\u00f4ng c\u1ea7n thi\u1ebft<\/li>\r\n\r\n\r\n\r\n
Thay th\u1ebf b\u1eb1ng nh\u1eefng suy ngh\u0129 t\u00edch c\u1ef1c, l\u1ea1c quan<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Quan-ly-stress-va-lo-lang\"$
Qu\u1ea3n l\u00fd stress v\u00e0 lo l\u1eafng<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
**7. C\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong><\/p>\r\n\r\n\r\n\r\n**
Ngo\u00e0i c\u00e1c m\u1eb9o tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed nghi\u1ec7m c\u00e1c s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ea3o d\u01b0\u1ee3c, tinh d\u1ea7u thi\u00ean nhi\u00ean ho\u1eb7c c\u00e1c thi\u1ebft b\u1ecb nh\u01b0 m\u00e1y khu\u1ebfch t\u00e1n, \u0111\u00e8n ng\u1ee7. Tuy nhi\u00ean, n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng. \u0111\u1ec3 t\u00f4i g\u1ee3i \u00fd m\u1ed9t s\u1ea3n ph\u1ea9m m\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi h\u1ecd \u0111\u00e3 s\u00e0i v\u00e0 c\u00f3 nh\u01b0ng \u0111\u00e1nh gi\u00e1 r\u1ea5t cao v\u1ec1 s\u1ea3n ph\u1ea9m Vi\u00ean U\u1ed1ng Ng\u1ee7 Ngon DOKOVA<\/a><\/p>\r\n\r\n\r\n\r\n
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Thu\u1ed1c ng\u1ee7:\r\n
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Ch\u1ec9 n\u00ean s\u1eed d\u1ee5ng theo ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129, tr\u00e1nh d\u00f9ng t\u1ef1 ph\u00e1t<\/li>\r\n\r\n\r\n\r\n
C\u00f3 th\u1ec3 g\u00e2y nghi\u1ec7n, ph\u1ee5 thu\u1ed9c n\u1ebfu d\u00f9ng qu\u00e1 l\u00e2u<\/li>\r\n\r\n\r\n\r\n
C\u00f3 th\u1ec3 g\u00e2y c\u00e1c t\u00e1c d\u1ee5ng ph\u1ee5 nh\u01b0 bu\u1ed3n ng\u1ee7 ban ng\u00e0y, \u1ea3nh h\u01b0\u1edfng tr\u00ed nh\u1edb<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n
Th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng: \r\n
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C\u00e1c th\u00e0nh ph\u1ea7n nh\u01b0 melatonin, L-theanine, valerian c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/li>\r\n\r\n\r\n\r\n
C\u1ea7n \u0111\u1ecdc k\u1ef9 h\u01b0\u1edbng d\u1eabn s\u1eed d\u1ee5ng, li\u1ec1u l\u01b0\u1ee3ng v\u00e0 c\u00e1c ch\u1ed1ng ch\u1ec9 \u0111\u1ecbnh<\/li>\r\n\r\n\r\n\r\n
C\u00f3 th\u1ec3 t\u01b0\u01a1ng t\u00e1c v\u1edbi m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c, c\u1ea7n tham kh\u1ea3o b\u00e1c s\u0129<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n
Thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7:\r\n
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M\u00e1y ph\u00e1t ti\u1ebfng \u1ed3n tr\u1eafng, nh\u1ea1c th\u01b0 gi\u00e3n c\u00f3 th\u1ec3 gi\u00fap d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7<\/li>\r\n\r\n\r\n\r\n
\u0110\u00e8n ng\u1ee7 thay \u0111\u1ed5i m\u00e0u s\u1eafc, nhi\u1ec7t \u0111\u1ed9 \u00e1nh s\u00e1ng c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
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$\"Vien-Uong-Ngu-Ngon-DOKOVA\"$ <\/a>
Vi\u00ean U\u1ed1ng Ng\u1ee7 Ngon DOKOVA<\/figcaption><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n
*Vi\u00ean U\u1ed1ng Ng\u1ee7 Ngon DOKOVA SWEET DREAMS<\/a><\/em><\/p>\r\n\r\n\r\n\r\n*
\u00c1p d\u1ee5ng c\u00e1c m\u1eb9o n\u00e0y v\u00e0o cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, b\u1ea1n s\u1ebd d\u1ea7n c\u1ea3m th\u1ea5y gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean s\u00e2u h\u01a1n, gi\u00fap ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. H\u00e3y th\u1eed nghi\u1ec7m v\u00e0 chia s\u1ebb k\u1ebft qu\u1ea3 nh\u00e9!<\/p>\r\n","protected":false},"excerpt":{"rendered":"
M\u1ed9t gi\u1ea5c ng\u1ee7 ngon c\u00f3 th\u1ec3 xua tan m\u1ec7t m\u1ecfi, c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y d\u00e0i h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c. Ng\u01b0\u1ee3c l\u1ea1i, kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c s\u1ebd khi\u1ebfn ch\u00fang ta c\u00e0ng th\u00eam m\u1ec7t m\u1ecfi, \u0111\u1eb7c bi\u1ec7t l\u00e0 g\u00e2y h\u1ea1i cho s\u1ee9c kho\u1ebb n\u1ebfu di\u1ec5n ra trong th\u1eddi gian d\u00e0i. Tuy nhi\u00ean, kh\u00f4ng…<\/p>\n","protected":false},"author":3,"featured_media":6073,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[244],"tags":[],"class_list":["post-6063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/6063"}],"collection":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/comments?post=6063"}],"version-history":[{"count":16,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/6063\/revisions"}],"predecessor-version":[{"id":6735,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/6063\/revisions\/6735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media\/6073"}],"wp:attachment":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media?parent=6063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/categories?post=6063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/tags?post=6063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}