\n
\n
M\u1ee5c l\u1ee5c<\/p>\n Toggle<\/span>
C\u01a1 ch\u1ebf ngh\u1ec9 ng\u01a1i c\u1ee7a c\u01a1 th\u1ec3<\/a><\/li>
Con g\u00e1i th\u1ee9c khuya s\u1ebd b\u1ecb g\u00ec?<\/a><\/li>
Bi\u1ec7n ph\u00e1p \u0111\u1ec3 t\u1eadp trung v\u00e0o gi\u1ea5c ng\u1ee7<\/a><\/li><\/ul><\/nav><\/div>\n\n
$\"Con$
Con g\u00e1i th\u1ee9c khuya s\u1ebd b\u1ecb g\u00ec?<\/figcaption><\/figure>\n
<\/span>C\u01a1 ch\u1ebf ngh\u1ec9 ng\u01a1i c\u1ee7a c\u01a1 th\u1ec3<\/strong><\/span><\/h2>\n
Theo \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, kho\u1ea3ng th\u1eddi gian t\u1eeb 23 gi\u1edd \u0111\u1ebfn 5 gi\u1edd s\u00e1ng l\u00e0 l\u00fac c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n qu\u00e1 tr\u00ecnh th\u1ea3i \u0111\u1ed9c. V\u00ec v\u1eady, \u0111\u00e2y l\u00e0 th\u1eddi gian m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 thanh l\u1ecdc.<\/p>\n
C\u1ee5 th\u1ec3, qu\u00e1 tr\u00ecnh thanh l\u1ecdc c\u01a1 th\u1ec3 di\u1ec5n ra theo t\u1eebng giai \u0111o\u1ea1n:<\/p>\n
\n
T\u1eeb 21 \u2013 23 gi\u1edd<\/strong>: C\u01a1 th\u1ec3 c\u1ea7n s\u1ef1 th\u01b0 gi\u00e3n v\u00e0 y\u00ean t\u0129nh \u0111\u1ec3 h\u1ec7 mi\u1ec5n d\u1ecbch c\u00f3 th\u1ec3 \u0111\u00e0o th\u1ea3i c\u00e1c ch\u1ea5t \u0111\u1ed9c.<\/li>\n
T\u1eeb 23 \u2013 1 gi\u1edd<\/strong>: N\u00ean ng\u1ee7 s\u00e2u \u0111\u1ec3 gan th\u1ef1c hi\u1ec7n th\u1ea3i \u0111\u1ed9c.<\/li>\n
T\u1eeb 1 \u2013 3 gi\u1edd<\/strong>: M\u1eadt b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh th\u1ea3i \u0111\u1ed9c.<\/li>\n
T\u1eeb 3 \u2013 5 gi\u1edd<\/strong>: Ph\u1ed5i th\u1ef1c hi\u1ec7n th\u1ea3i \u0111\u1ed9c.<\/li>\n
T\u1eeb 0 \u2013 4 gi\u1edd<\/strong>: T\u1ee7y s\u1ed1ng tham gia qu\u00e1 tr\u00ecnh t\u1ea1o m\u00e1u.<\/li>\n
T\u1eeb 5 \u2013 7 gi\u1edd<\/strong>: Ru\u1ed9t gi\u00e0 th\u1ea3i \u0111\u1ed9c, l\u00fac n\u00e0y b\u1ea1n n\u00ean th\u1ee9c d\u1eady v\u00e0 v\u1ec7 sinh c\u00e1 nh\u00e2n.<\/li>\n
T\u1eeb 7 \u2013 9 gi\u1edd<\/strong>: N\u00ean \u0103n s\u00e1ng \u0111\u1ec3 ru\u1ed9t non h\u1ea5p th\u1ee5 ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/li>\n<\/ul>\n
N\u1ebfu b\u1ea1n th\u1ee9c khuya, qu\u00e1 tr\u00ecnh th\u1ea3i \u0111\u1ed9c s\u1ebd b\u1ecb gi\u00e1n \u0111o\u1ea1n v\u00e0 r\u00fat ng\u1eafn, khi\u1ebfn c\u01a1 th\u1ec3 t\u00edch tr\u1eef \u0111\u1ed9c t\u1ed1, l\u00e0m suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch. \u0110\u1eb7c bi\u1ec7t, v\u00e0o ban ng\u00e0y, h\u1ec7 th\u1ea7n kinh ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd, c\u1ea7n th\u1eddi gian ngh\u1ec9 ng\u01a1i v\u00e0o ban \u0111\u00eam \u0111\u1ec3 ph\u1ee5c h\u1ed3i. Vi\u1ec7c th\u1ee9c khuya li\u00ean t\u1ee5c s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tinh th\u1ea7n v\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n
<\/span>Con g\u00e1i th\u1ee9c khuya s\u1ebd b\u1ecb g\u00ec?<\/strong><\/span><\/h2>\n
Vi\u1ec7c con g\u00e1i th\u1ee9c khuya c\u00f3 t\u00e1c h\u1ea1i g\u00ec v\u1eabn lu\u00f4n l\u00e0 c\u00e2u h\u1ecfi m\u00e0 \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u1ea1n tr\u1ebb \u0111\u1eb7t ra. Th\u1ee9c khuya th\u01b0\u1eddng xuy\u00ean s\u1ebd g\u00e2y ra nh\u1eefng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n nh\u01b0:<\/p>\n
G\u00e2y m\u1ec7t m\u1ecfi, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng<\/b><\/p>\n
Th\u1ee9c khuya l\u00e0m gi\u1ea3m th\u1eddi gian ng\u1ee7 c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Trung b\u00ecnh, m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n t\u1eeb 7-9 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam \u0111\u1ec3 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng. Thi\u1ebfu ng\u1ee7 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, kh\u00f4ng c\u00f2n s\u1ee9c s\u1ed1ng, d\u1ec5 c\u00e1u g\u1eaft v\u00e0 kh\u00f3 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c ho\u1eb7c h\u1ecdc t\u1eadp.<\/span><\/p>\n
$\"gay-met-moi-thieu-nang-luong\"$
G\u00e2y m\u1ec7t m\u1ecfi, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng<\/figcaption><\/figure>\n
\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn tinh th\u1ea7n<\/b><\/p>\n
Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng, lo \u00e2u ho\u1eb7c tr\u1ea7m c\u1ea3m. Nghi\u00ean c\u1ee9u cho th\u1ea5y, gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng m\u1ee9c \u0111\u1ed9 cortisol (hormone c\u0103ng th\u1eb3ng) trong c\u01a1 th\u1ec3. Khi t\u00e2m l\u00fd kh\u00f4ng \u1ed5n \u0111\u1ecbnh, b\u1ea1n s\u1ebd d\u1ec5 b\u1ecb \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c m\u1ed1i quan h\u1ec7 c\u00e1 nh\u00e2n v\u00e0 c\u00f4ng vi\u1ec7c.<\/span><\/p>\n
T\u00e1c \u0111\u1ed9ng x\u1ea5u \u0111\u1ebfn da<\/b><\/p>\n
\n
Da x\u1ec9n m\u00e0u: Thi\u1ebfu ng\u1ee7 khi\u1ebfn l\u00e0n da kh\u00f4ng \u0111\u01b0\u1ee3c t\u00e1i t\u1ea1o, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng da tr\u00f4ng x\u1ec9n m\u00e0u, k\u00e9m s\u1ee9c s\u1ed1ng.<\/span><\/li>\n
N\u1ebfp nh\u0103n s\u1edbm: Vi\u1ec7c th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya c\u00f3 th\u1ec3 khi\u1ebfn da m\u1ea5t \u0111i \u0111\u1ed9 \u0111\u00e0n h\u1ed3i, xu\u1ea5t hi\u1ec7n n\u1ebfp nh\u0103n s\u1edbm, l\u00e0m b\u1ea1n tr\u00f4ng gi\u00e0 h\u01a1n so v\u1edbi tu\u1ed5i th\u1eadt.<\/span><\/li>\n
M\u1ee5n tr\u1ee9ng c\u00e1: Hormone c\u0103ng th\u1eb3ng t\u0103ng cao do thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 k\u00edch th\u00edch tuy\u1ebfn b\u00e3 nh\u1eddn ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, g\u00e2y ra m\u1ee5n, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi da d\u1ea7u m\u1ee5n. Vi\u1ec7c n\u00e0y l\u00e0m t\u00ecnh tr\u1ea1ng m\u1ee5n tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng h\u01a1n.<\/span><\/li>\n<\/ul>\n
T\u0103ng c\u00e2n<\/b><\/p>\n
Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n hormone leptin v\u00e0 ghrelin, d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 th\u00e8m \u0103n. \u0110i\u1ec1u n\u00e0y d\u1ec5 d\u00e0ng g\u00e2y t\u0103ng c\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n th\u1ee9c khuya v\u00e0 th\u01b0\u1eddng xuy\u00ean \u0103n v\u1eb7t.<\/span><\/p>\n
$\"tang-can\"$
T\u0103ng c\u00e2n<\/figcaption><\/figure>\n
H\u1ec7 mi\u1ec5n d\u1ecbch y\u1ebfu<\/b><\/p>\n
Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 b\u1ecb m\u1eafc b\u1ec7nh h\u01a1n. Nghi\u00ean c\u1ee9u cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya c\u00f3 nguy c\u01a1 cao m\u1eafc b\u1ec7nh c\u1ea3m c\u00fam v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c.<\/span><\/p>\n
\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn tim m\u1ea1ch<\/b><\/p>\n
\n
T\u0103ng huy\u1ebft \u00e1p: Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng huy\u1ebft \u00e1p, d\u1eabn \u0111\u1ebfn nguy c\u01a1 cao huy\u1ebft \u00e1p. Huy\u1ebft \u00e1p cao k\u00e9o d\u00e0i c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng cho c\u00e1c m\u1ea1ch m\u00e1u v\u00e0 tim.<\/span><\/li>\n
T\u0103ng nguy c\u01a1 nh\u1ed3i m\u00e1u c\u01a1 tim: Nghi\u00ean c\u1ee9u cho th\u1ea5y ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya c\u00f3 nguy c\u01a1 cao m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch nh\u01b0 nh\u1ed3i m\u00e1u c\u01a1 tim v\u00e0 \u0111\u1ed9t qu\u1ef5.<\/span><\/li>\n
R\u1ed1i lo\u1ea1n nh\u1ecbp tim: Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c r\u1ed1i lo\u1ea1n nh\u1ecbp tim, l\u00e0m t\u0103ng nguy c\u01a1 c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng li\u00ean quan \u0111\u1ebfn tim.<\/span><\/li>\n<\/ul>\n
\u00a0\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ea7n kinh<\/b><\/p>\n
\n
Gi\u1ea3m t\u1eadp trung v\u00e0 tr\u00ed nh\u1edb: Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung, l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb v\u00e0 x\u1eed l\u00fd th\u00f4ng tin. Ng\u01b0\u1eddi th\u1ee9c khuya th\u01b0\u1eddng c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n trong vi\u1ec7c ti\u1ebfp thu ki\u1ebfn th\u1ee9c m\u1edbi.<\/span><\/li>\n
T\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh l\u00fd th\u1ea7n kinh: Thi\u1ebfu ng\u1ee7 th\u01b0\u1eddng xuy\u00ean c\u00f3 li\u00ean quan \u0111\u1ebfn c\u00e1c r\u1ed1i lo\u1ea1n nh\u01b0 b\u1ec7nh Alzheimer v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 th\u1ea7n kinh kh\u00e1c.<\/span><\/li>\n<\/ul>\n
$\"anh-huong-den-than-kinh\"$
\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ea7n kinh<\/figcaption><\/figure>\n
Nguy c\u01a1 tr\u1ea7m c\u1ea3m<\/b><\/p>\n
\n
C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i Vi\u1ec7c thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 t\u1ea1o ra c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi li\u00ean t\u1ee5c, l\u00e0m gi\u1ea3m h\u1ee9ng th\u00fa v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y, d\u1eabn \u0111\u1ebfn tr\u1ea7m c\u1ea3m.<\/span><\/li>\n
R\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng: Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c lo \u00e2u, c\u0103ng th\u1eb3ng, v\u00e0 g\u00e2y ra c\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng kh\u00e1c, l\u00e0m cho ng\u01b0\u1eddi th\u1ee9c khuya d\u1ec5 b\u1ecb c\u00e1u g\u1eaft v\u00e0 kh\u00f3 ch\u1ecbu.<\/span><\/li>\n<\/ul>\n
\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ecb l\u1ef1c<\/b><\/p>\n
\n
M\u1ecfi m\u1eaft: Vi\u1ec7c s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed trong th\u1eddi gian d\u00e0i khi th\u1ee9c khuya g\u00e2y ra hi\u1ec7n t\u01b0\u1ee3ng m\u1ecfi m\u1eaft, kh\u00f4 m\u1eaft v\u00e0 m\u1edd m\u1eaft.<\/span><\/li>\n
Gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng th\u1ecb l\u1ef1c: Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng nh\u00ecn r\u00f5, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng nh\u1eadn di\u1ec7n h\u00ecnh \u1ea3nh v\u00e0 m\u00e0u s\u1eafc, c\u0169ng nh\u01b0 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 m\u1eaft nh\u01b0 h\u1ed9i ch\u1ee9ng th\u1ecb gi\u00e1c m\u00e1y t\u00ednh.<\/span><\/li>\n<\/ul>\n
$\"anh-huong-den-thi-luc\"$
\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ecb l\u1ef1c<\/figcaption><\/figure>\n
<\/span>Bi\u1ec7n ph\u00e1p \u0111\u1ec3 t\u1eadp trung v\u00e0o gi\u1ea5c ng\u1ee7<\/b><\/span><\/h2>\n
Thi\u1ebft l\u1eadp l\u1ecbch tr\u00ecnh ng\u1ee7<\/b><\/p>\n
\n
\u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m: \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, t\u1ea1o th\u00f3i quen ng\u1ee7 t\u1ef1 nhi\u00ean.<\/span><\/li>\n
Tr\u00e1nh ng\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u v\u00e0o cu\u1ed1i tu\u1ea7n: Ng\u1ee7 b\u00f9 c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a b\u1ea1n.<\/span><\/li>\n<\/ul>\n
T\u1ea1o kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i<\/b><\/p>\n
\n
Ch\u1ecdn n\u1ec7m v\u00e0 g\u1ed1i ph\u00f9 h\u1ee3p: \u0110\u1ea3m b\u1ea3o n\u1ec7m v\u00e0 g\u1ed1i gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t cho c\u01a1 th\u1ec3.<\/span><\/li>\n
Gi\u1ea3m ti\u1ebfng \u1ed3n v\u00e0 \u00e1nh s\u00e1ng: S\u1eed d\u1ee5ng r\u00e8m ch\u1eafn s\u00e1ng v\u00e0 m\u00e1y ph\u00e1t ti\u1ebfng tr\u1eafng \u0111\u1ec3 t\u1ea1o m\u00f4i tr\u01b0\u1eddng y\u00ean t\u0129nh.<\/span><\/li>\n<\/ul>\n
$\"tao-khong-gian-ngu-thoai-mai\"$
T\u1ea1o kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i<\/figcaption><\/figure>\n
Gi\u1edbi h\u1ea1n s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/b><\/p>\n
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T\u1eaft m\u00e0n h\u00ecnh \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7: \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf s\u1ef1 s\u1ea3n xu\u1ea5t melatonin, hormone gi\u00fap b\u1ea1n ng\u1ee7.<\/span><\/li>\n
S\u1eed d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u201cban \u0111\u00eam\u201d tr\u00ean thi\u1ebft b\u1ecb: N\u1ebfu b\u1ea1n c\u1ea7n s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb, h\u00e3y k\u00edch ho\u1ea1t ch\u1ebf \u0111\u1ed9 n\u00e0y \u0111\u1ec3 gi\u1ea3m \u00e1nh s\u00e1ng xanh.<\/span><\/li>\n<\/ul>\n
Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/b><\/p>\n
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Th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n: Yoga, thi\u1ec1n, ho\u1eb7c \u0111\u1ecdc s\u00e1ch c\u00f3 th\u1ec3 gi\u00fap l\u00e0m d\u1ecbu t\u00e2m tr\u00ed tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/span><\/li>\n
T\u1eafm n\u01b0\u1edbc \u1ea5m: N\u01b0\u1edbc \u1ea5m c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu.<\/span><\/li>\n<\/ul>\n
$\"thu-gian-truoc-khi-ngu\"$
Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/figcaption><\/figure>\n
Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd<\/b><\/p>\n
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Tr\u00e1nh th\u1ee9c \u0103n n\u1eb7ng v\u00e0 caffeine: Th\u1ee9c \u0103n n\u1eb7ng v\u00e0 caffein c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o, l\u00e0m kh\u00f3 ch\u1ecbu cho gi\u1ea5c ng\u1ee7.<\/span><\/li>\n
U\u1ed1ng tr\u00e0 th\u1ea3o m\u1ed9c: M\u1ed9t t\u00e1ch tr\u00e0 th\u1ea3o m\u1ed9c nh\u01b0 tr\u00e0 hoa c\u00fac c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7.<\/span><\/li>\n<\/ul>\n
T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/b><\/p>\n
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T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n: T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap gi\u1ea3i ph\u00f3ng endorphins, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/span><\/li>\n
Tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7: T\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o h\u01a1n.<\/span><\/li>\n<\/ul>\n
$\"tap-the-duc-thuong-xuyen\"$
T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/figcaption><\/figure>\n
Chu\u1ea9n b\u1ecb cho m\u1ed9t l\u00e0n da kh\u1ecfe \u0111\u1eb9p kh\u00f4ng ch\u1ec9 l\u00e0 vi\u1ec7c s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m ch\u0103m s\u00f3c da m\u00e0 c\u00f2n bao g\u1ed3m th\u00f3i quen sinh ho\u1ea1t h\u1ee3p l\u00fd. Con g\u00e1i th\u1ee9c khuya c\u00f3 t\u00e1c h\u1ea1i g\u00ec?<\/strong> Nh\u1eefng t\u00e1c h\u1ea1i \u0111\u00f3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 n\u1ebfu b\u1ea1n ch\u0103m s\u00f3c b\u1ea3n th\u00e2n \u0111\u00fang c\u00e1ch. H\u00e3y c\u00f9ng Ph\u1ee5 n\u1eef l\u00e0m \u0111\u1eb9p<\/strong><\/a> thay \u0111\u1ed5i th\u00f3i quen, duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 v\u1ebb \u0111\u1eb9p c\u1ee7a l\u00e0n da nh\u00e9!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"
Th\u1ee9c khuya l\u00e0 th\u00f3i quen kh\u00f4ng c\u00f2n xa l\u1ea1 v\u1edbi nhi\u1ec1u b\u1ea1n tr\u1ebb, \u0111\u1eb7c bi\u1ec7t l\u00e0 h\u1ecdc sinh, sinh vi\u00ean v\u00e0 nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng. Nh\u01b0ng con g\u00e1i th\u1ee9c khuya s\u1ebd b\u1ecb g\u00ec? B\u00e0i vi\u1ebft n\u00e0y Ph\u1ee5 n\u1eef l\u00e0m \u0111\u1eb9p s\u1ebd chia s\u1ebb cho b\u1ea1n nh\u1eefng th\u00f4ng tin \u0111\u1ec3 gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1…<\/p>\n","protected":false},"author":3,"featured_media":7991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":true,"footnotes":""},"categories":[244],"tags":[],"class_list":["post-7973","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\/7973"}],"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=7973"}],"version-history":[{"count":6,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/7973\/revisions"}],"predecessor-version":[{"id":10016,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/7973\/revisions\/10016"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media\/7991"}],"wp:attachment":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media?parent=7973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/categories?post=7973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/tags?post=7973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}