{"id":4732,"date":"2022-12-16T07:23:27","date_gmt":"2022-12-16T00:23:27","guid":{"rendered":"https:\/\/pacific-cross-wp.eastplayers.io\/?p=4732"},"modified":"2025-01-14T14:15:46","modified_gmt":"2025-01-14T07:15:46","slug":"10-cach-lam-giam-trieu-chung-mat-ngu","status":"publish","type":"post","link":"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/","title":{"rendered":"Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec? 17 bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i dung b\u00e0i vi\u1ebft \/ Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d7891fe9cd4\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d7891fe9cd4\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#1_Hay_tap_yoga_deu_dan\" >1. H\u00e3y t\u1eadp yoga \u0111\u1ec1u \u0111\u1eb7n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#2_Kho_ngu_nen_lam_gi_Uong_sua_am\" >2. Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec: U\u1ed1ng s\u1eefa \u1ea5m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#3_An_nhe_cac_thuc_pham_gay_buon_ngu\" >3. \u0102n nh\u1eb9 c\u00e1c th\u1ef1c ph\u1ea9m g\u00e2y bu\u1ed3n ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#4_Tao_khong_gian_ngu_yen_tinh_sach_se\" >4. T\u1ea1o kh\u00f4ng gian ng\u1ee7 y\u00ean t\u0129nh, s\u1ea1ch s\u1ebd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#5_Nghe_nhac_thu_gian_truoc_khi_di_ngu\" >5. Nghe nh\u1ea1c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#6_Chon_goi_chan_phu_hop\" >6. Ch\u1ecdn g\u1ed1i ch\u0103n ph\u00f9 h\u1ee3p<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#7_Xong_tinh_dau_trong_phong_ngu\" >7. X\u00f4ng tinh d\u1ea7u trong ph\u00f2ng ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#8_Su_dung_cac_loai_tra_thao_duoc\" >8. S\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i tr\u00e0 th\u1ea3o d\u01b0\u1ee3c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#9_Nghi_ve_nhung_dieu_lam_ban_hanh_phuc_truoc_khi_di_ngu\" >9. Ngh\u0129 v\u1ec1 nh\u1eefng \u0111i\u1ec1u l\u00e0m b\u1ea1n h\u1ea1nh ph\u00fac tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#10_Hinh_thanh_thoi_quen_di_ngu_som_day_som\" >10. H\u00ecnh th\u00e0nh th\u00f3i quen \u0111i ng\u1ee7 s\u1edbm, d\u1eady s\u1edbm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#11_Han_che_luong_caffeine\" >11. H\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#12_Khong_tiep_xuc_voi_anh_sang_xanh\" >12. Kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#13_Bo_sung_Melatonin_neu_can_thiet\" >13. B\u1ed5 sung Melatonin n\u1ebfu c\u1ea7n thi\u1ebft<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#14_Lua_chon_nem_chan_goi_em_ai\" >14. L\u1ef1a ch\u1ecdn n\u1ec7m, ch\u0103n, g\u1ed1i \u00eam \u00e1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#15_Kho_ngu_nen_lam_gi_Giu_mat_co_the_la_phuong_phap_hieu_qua\" >15. Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec? Gi\u1eef m\u00e1t c\u01a1 th\u1ec3 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#16_Han_che_hut_thuoc_de_ngu_ngon_hon\" >16. H\u1ea1n ch\u1ebf h\u00fat thu\u1ed1c \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/#17_Ngam_chan_vao_nuoc_am\" >17. Ng\u00e2m ch\u00e2n v\u00e0o n\u01b0\u1edbc \u1ea5m<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Kh\u00f3 ng\u1ee7 (r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7) l\u00e0 g\u00ec?<\/strong><\/p>\n<p>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ch\u00ednh l\u00e0 s\u1ef1 x\u00e1o tr\u1ed9n chu k\u1ef3 b\u00ecnh th\u01b0\u1eddng khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 m\u1ed9t \u0111\u00eam ngh\u1ec9 ng\u01a1i ngon gi\u1ea5c.\u00a0 C\u00f3 h\u01a1n 80 ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c nhau. M\u1ed9t s\u1ed1 lo\u1ea1i ch\u00ednh bao g\u1ed3m:<\/p>\n<ul>\n<li>M\u1ea5t ng\u1ee7 &#8211; kh\u00f4ng th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c. \u0110\u00e2y l\u00e0 ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn nh\u1ea5t.<\/li>\n<li>Ng\u01b0ng th\u1edf khi ng\u1ee7 &#8211; ch\u1ee9ng r\u1ed1i lo\u1ea1n h\u00f4 h\u1ea5p khi\u1ebfn b\u1ea1n ng\u1eebng th\u1edf t\u1eeb 10 gi\u00e2y tr\u1edf l\u00ean trong khi ng\u1ee7<\/li>\n<li>H\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean (RLS) &#8211; c\u1ea3m gi\u00e1c ng\u1ee9a ran ho\u1eb7c kim ch\u00e2m \u1edf ch\u00e2n, c\u00f9ng v\u1edbi s\u1ef1 th\u00f4i th\u00fac m\u1ea1nh m\u1ebd \u0111\u1ec3 di chuy\u1ec3n ch\u00fang<\/li>\n<li>Ch\u1ee9ng m\u1ea5t ng\u1ee7 &#8211; kh\u00f4ng th\u1ec3 t\u1ec9nh t\u00e1o v\u00e0o ban ng\u00e0y. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m ch\u1ee9ng ng\u1ee7 r\u0169, g\u00e2y bu\u1ed3n ng\u1ee7 c\u1ef1c \u0111\u1ed9 v\u00e0o ban ng\u00e0y.<\/li>\n<li>R\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc &#8211; c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1edbi chu k\u1ef3 \u0111\u00e1nh th\u1ee9c gi\u1ea5c ng\u1ee7. Ch\u00fang khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd.<\/li>\n<li>Ch\u1ee9ng m\u1ea5t ng\u1ee7 &#8211; h\u00e0nh \u0111\u1ed9ng theo nh\u1eefng c\u00e1ch b\u1ea5t th\u01b0\u1eddng trong khi ng\u1ee7, ng\u1ee7 ho\u1eb7c th\u1ee9c d\u1eady sau khi ng\u1ee7, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111i b\u1ed9, n\u00f3i chuy\u1ec7n ho\u1eb7c \u0103n u\u1ed1ng<\/li>\n<\/ul>\n<p>M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0o ban ng\u00e0y l\u00e0 do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 th\u1ef1c s\u1ef1. Nh\u01b0ng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c, v\u1ea5n \u0111\u1ec1 th\u1ef1c s\u1ef1 l\u00e0 kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ng\u1ee7. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i \u0111\u00eam. Th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 b\u1ea1n c\u1ea7n ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1, bao g\u1ed3m tu\u1ed5i t\u00e1c, l\u1ed1i s\u1ed1ng, s\u1ee9c kh\u1ecfe v\u00e0 li\u1ec7u g\u1ea7n \u0111\u00e2y b\u1ea1n c\u00f3 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c hay kh\u00f4ng. H\u1ea7u h\u1ebft ng\u01b0\u1eddi l\u1edbn c\u1ea7n kho\u1ea3ng 7-8 gi\u1edd m\u1ed7i \u0111\u00eam.<\/p>\n<p><strong>Nguy\u00ean nh\u00e2n g\u00e2y kh\u00f3 ng\u1ee7?<\/strong><\/p>\n<p>C\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n kh\u00e1c nhau d\u1eabn \u0111\u1ebfn c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c nhau, bao g\u1ed3m:<\/p>\n<ul>\n<li>M\u1eafc c\u00e1c b\u1ec7nh l\u00fd nh\u01b0: b\u1ec7nh tim, b\u1ec7nh ph\u1ed5i, r\u1ed1i lo\u1ea1n th\u1ea7n kinh v\u00e0 \u0111au<\/li>\n<li>B\u1ec7nh t\u00e2m th\u1ea7n, bao g\u1ed3m tr\u1ea7m c\u1ea3m v\u00e0 lo l\u1eafng<\/li>\n<li>C\u00e1c lo\u1ea1i thu\u1ed1c<\/li>\n<li>Di truy\u1ec1n h\u1ecdc<\/li>\n<li>\u0110\u00f4i khi kh\u00f4ng r\u00f5 nguy\u00ean nh\u00e2n.<\/li>\n<\/ul>\n<p>Ngo\u00e0i ra c\u00f2n c\u00f3 m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, bao g\u1ed3m:<\/p>\n<ul>\n<li>Caffein v\u00e0 r\u01b0\u1ee3u<\/li>\n<li>M\u1ed9t l\u1ecbch tr\u00ecnh b\u1ea5t th\u01b0\u1eddng, ch\u1eb3ng h\u1ea1n nh\u01b0 l\u00e0m vi\u1ec7c ca \u0111\u00eam<\/li>\n<li>S\u1ef1 l\u00e3o h\u00f3a: Khi l\u1edbn tu\u1ed5i, m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng ng\u1ee7 \u00edt h\u01a1n ho\u1eb7c d\u00e0nh \u00edt th\u1eddi gian h\u01a1n cho giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u v\u00e0 th\u01b0 th\u00e1i. H\u1ecd c\u0169ng d\u1ec5 d\u00e0ng b\u1ecb \u0111\u00e1nh th\u1ee9c h\u01a1n.<\/li>\n<\/ul>\n<p><strong>C\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a kh\u00f3 ng\u1ee7 l\u00e0 g\u00ec?<\/strong><\/p>\n<p>C\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ee5 thu\u1ed9c v\u00e0o r\u1ed1i lo\u1ea1n c\u1ee5 th\u1ec3. M\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 bao g\u1ed3m:<\/p>\n<ul>\n<li>B\u1ea1n th\u01b0\u1eddng xuy\u00ean m\u1ea5t h\u01a1n 30 ph\u00fat m\u1ed7i \u0111\u00eam \u0111\u1ec3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7<\/li>\n<li>B\u1ea1n th\u01b0\u1eddng xuy\u00ean th\u1ee9c d\u1eady nhi\u1ec1u l\u1ea7n m\u1ed7i \u0111\u00eam v\u00e0 sau \u0111\u00f3 kh\u00f3 ng\u1ee7 l\u1ea1i ho\u1eb7c th\u1ee9c d\u1eady qu\u00e1 s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng<\/li>\n<li>B\u1ea1n th\u01b0\u1eddng c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y, th\u01b0\u1eddng xuy\u00ean ch\u1ee3p m\u1eaft ho\u1eb7c ng\u1ee7 kh\u00f4ng \u0111\u00fang gi\u1edd trong ng\u00e0y<\/li>\n<li>B\u1ea1n c\u00f9ng gi\u01b0\u1eddng c\u1ee7a b\u1ea1n n\u00f3i r\u1eb1ng khi b\u1ea1n ng\u1ee7, b\u1ea1n ng\u00e1y to, kh\u1ecbt m\u0169i, th\u1edf h\u1ed5n h\u1ec3n, ph\u00e1t ra nh\u1eefng \u00e2m thanh ngh\u1eb9t th\u1edf ho\u1eb7c ng\u1eebng th\u1edf trong th\u1eddi gian ng\u1eafn<\/li>\n<li>B\u1ea1n c\u00f3 c\u1ea3m gi\u00e1c ki\u1ebfn b\u00f2, ng\u1ee9a ran ho\u1eb7c ki\u1ebfn b\u00f2 \u1edf ch\u00e2n ho\u1eb7c tay v\u00e0 s\u1ebd thuy\u00ean gi\u1ea3m khi di chuy\u1ec3n ho\u1eb7c xoa b\u00f3p ch\u00fang, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o bu\u1ed5i t\u1ed1i v\u00e0 khi c\u1ed1 g\u1eafng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7<\/li>\n<li>B\u1ea1n c\u00f9ng gi\u01b0\u1eddng c\u1ee7a b\u1ea1n nh\u1eadn th\u1ea5y r\u1eb1ng ch\u00e2n ho\u1eb7c tay c\u1ee7a b\u1ea1n th\u01b0\u1eddng xuy\u00ean gi\u1eadt trong khi ng\u1ee7<\/li>\n<li>B\u1ea1n c\u00f3 nh\u1eefng tr\u1ea3i nghi\u1ec7m s\u1ed1ng \u0111\u1ed9ng, \u0111\u1eb9p nh\u01b0 m\u01a1 khi ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c ng\u1ee7 g\u1eadt<\/li>\n<li>B\u1ea1n c\u00f3 nh\u1eefng giai \u0111o\u1ea1n y\u1ebfu c\u01a1 \u0111\u1ed9t ng\u1ed9t khi b\u1ea1n t\u1ee9c gi\u1eadn ho\u1eb7c s\u1ee3 h\u00e3i, ho\u1eb7c khi b\u1ea1n c\u01b0\u1eddi<\/li>\n<li>B\u1ea1n c\u1ea3m th\u1ea5y nh\u01b0 th\u1ec3 b\u1ea1n kh\u00f4ng th\u1ec3 c\u1eed \u0111\u1ed9ng khi m\u1edbi th\u1ee9c d\u1eady<\/li>\n<\/ul>\n<p><strong>17 bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3<\/strong><\/p>\n<p>1. H\u00e3y t\u1eadp yoga \u0111\u1ec1u \u0111\u1eb7n<\/p>\n<p>2. Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec: U\u1ed1ng s\u1eefa \u1ea5m<\/p>\n<p>3. \u0102n nh\u1eb9 c\u00e1c th\u1ef1c ph\u1ea9m g\u00e2y bu\u1ed3n ng\u1ee7<\/p>\n<p>4. T\u1ea1o kh\u00f4ng gian ng\u1ee7 y\u00ean t\u0129nh, s\u1ea1ch s\u1ebd<\/p>\n<p>5. Nghe nh\u1ea1c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/p>\n<p>6. Ch\u1ecdn g\u1ed1i ch\u0103n ph\u00f9 h\u1ee3p<\/p>\n<p>7. X\u00f4ng tinh d\u1ea7u trong ph\u00f2ng ng\u1ee7<\/p>\n<p>8. S\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i tr\u00e0 th\u1ea3o d\u01b0\u1ee3c<\/p>\n<p>9. Ngh\u0129 v\u1ec1 nh\u1eefng \u0111i\u1ec1u l\u00e0m b\u1ea1n h\u1ea1nh ph\u00fac tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/p>\n<p>10. H\u00ecnh th\u00e0nh th\u00f3i quen \u0111i ng\u1ee7 s\u1edbm, d\u1eady s\u1edbm<\/p>\n<p>11. H\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine<\/p>\n<p>12. Kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh<\/p>\n<p>13. B\u1ed5 sung Melatonin n\u1ebfu c\u1ea7n thi\u1ebft<\/p>\n<p>14. L\u1ef1a ch\u1ecdn n\u1ec7m, ch\u0103n, g\u1ed1i \u00eam \u00e1i<\/p>\n<p>15. Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec? Gi\u1eef m\u00e1t c\u01a1 th\u1ec3 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3<\/p>\n<p>16. H\u1ea1n ch\u1ebf h\u00fat thu\u1ed1c \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/p>\n<p>17. Ng\u00e2m ch\u00e2n v\u00e0o n\u01b0\u1edbc \u1ea5m<\/p>\n<p><strong>Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng trong cu\u1ed9c s\u1ed1ng c\u1ee7a con ng\u01b0\u1eddi. Sau m\u1ed9t ng\u00e0y d\u00e0i ho\u1ea1t \u0111\u1ed9ng, c\u01a1 th\u1ec3 c\u1ea7n l\u1eafm s\u1ef1 ngh\u1ec9 ng\u01a1i, th\u01b0 gi\u00e3n v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u1ee7. Tuy nhi\u00ean t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 \u0111ang ng\u00e0y c\u00e0ng tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i. Vi\u1ec7c thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u h\u1ec7 l\u1ee5y v\u00e0 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. V\u1eady c\u00e2u h\u1ecfi \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m l\u00e0: <a href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-lam-giam-trieu-chung-mat-ngu\/\">M\u1ea5t ng\u1ee7 ph\u1ea3i l\u00e0m sao<\/a>?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">C\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 ngon. Trong b\u00e0i vi\u1ebft sau, <\/span><a href=\"https:\/\/pacificcross.com.vn\/\"><span style=\"font-weight: 400;\">Pacific Cross<\/span><\/a><span style=\"font-weight: 400;\"> Vi\u1ec7t Nam s\u1ebd b\u1eadt m\u00ed cho b\u1ea1n 17 c\u00e1ch h\u1eefu hi\u1ec7u khi ch\u01b0a bi\u1ebft kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec nh\u00e9.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-9350\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture1.png\" alt=\"m\u1ea5t ng\u1ee7 ph\u1ea3i l\u00e0m sao\" width=\"948\" height=\"632\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture1.png 948w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture1-300x200.png 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture1-768x512.png 768w\" sizes=\"(max-width: 948px) 100vw, 948px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Hay_tap_yoga_deu_dan\"><\/span><span style=\"font-weight: 400;\">1. H\u00e3y t\u1eadp yoga \u0111\u1ec1u \u0111\u1eb7n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga l\u00e0 m\u1ed9t b\u1ed9 m\u00f4n th\u1ec3 d\u1ee5c r\u1ea5t t\u1ed1t, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb m\u1eafc ch\u1ee9ng m\u1ea5t ng\u1ee7. Yoga s\u1ebd gi\u00fap \u0111i\u1ec1u h\u00f2a to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, khi c\u01a1 th\u1ec3 n\u00f3ng \u1ea9m, to\u00e0n b\u1ed9 tr\u00ed n\u00e3o \u0111\u01b0\u1ee3c b\u00ecnh \u1ed5n th\u00ec b\u1ea1n s\u1ebd d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n. Yoga gi\u00fap l\u01b0u th\u00f4ng kh\u00ed huy\u1ebft to\u00e0n c\u01a1 th\u1ec3, m\u00e1u l\u00ean n\u00e3o t\u1ed1t h\u01a1n n\u00ean gi\u1ea5c ng\u1ee7 m\u1ed7i ng\u00e0y s\u1ebd ngon h\u01a1n. B\u1ea1n h\u00e3y t\u1eadp yoga \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ch\u1eafc ch\u1eafn sau 1 th\u00e1ng b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn r\u00f5 t\u00e1c d\u1ee5ng c\u1ee7a m\u00f4n th\u1ec3 d\u1ee5c n\u00e0y \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Kho_ngu_nen_lam_gi_Uong_sua_am\"><\/span><span style=\"font-weight: 400;\">2. Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec: U\u1ed1ng s\u1eefa \u1ea5m<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y l\u00e0 m\u1ed9t trong 10 c\u00e1ch l\u00e0m gi\u1ea3m tri\u1ec7u ch\u1ee9ng m\u1ea5t ng\u1ee7 hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng. R\u1ea5t \u0111\u01a1n gi\u1ea3n, m\u1ed7i ng\u00e0y tr\u01b0\u1edbc khi \u0111i ng\u1ee7 kho\u1ea3ng 30 ph\u00fat, b\u1ea1n h\u00e3y u\u1ed1ng m\u1ed9t c\u1ed1c s\u1eefa \u1ea5m nh\u00e9.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u1eefa \u1ea5m s\u1ebd cung c\u1ea5p canxi cho c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 gi\u00fap n\u00e3o t\u1ea1o ra hormone melatonin. \u0110\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i hormone \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 v\u00ec th\u1ebf gi\u00fap b\u1ea1n <\/span><a href=\"https:\/\/pacificcross.com.vn\/vi\/10-cach-giup-ngu-ngon-don-gian\/\"><span style=\"font-weight: 400;\">ng\u1ee7 ngon gi\u1ea5c<\/span><\/a><span style=\"font-weight: 400;\"> h\u01a1n r\u1ea5t nhi\u1ec1u.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-9352\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture2.png\" alt=\"l\u00e0m g\u00ec khi b\u1ecb m\u1ea5t ng\u1ee7\" width=\"975\" height=\"621\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture2.png 975w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture2-300x191.png 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture2-768x489.png 768w\" sizes=\"(max-width: 975px) 100vw, 975px\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">U\u1ed1ng s\u1eefa \u1ea5m l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 n\u1ebfu b\u1ea1n ch\u01b0a bi\u1ebft kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec?\u00a0<\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_An_nhe_cac_thuc_pham_gay_buon_ngu\"><\/span><span style=\"font-weight: 400;\">3. \u0102n nh\u1eb9 c\u00e1c th\u1ef1c ph\u1ea9m g\u00e2y bu\u1ed3n ng\u1ee7<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Theo c\u00e1c chuy\u00ean gia v\u1ec1 dinh d\u01b0\u1ee1ng, m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ee9a protein v\u00e0 carbohydrate r\u1ea5t t\u1ed1t cho gi\u1ea5c ng\u1ee7. B\u1edfi v\u1eady, tr\u01b0\u1edbc khi \u0111i ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 \u0103n nh\u1eb9 c\u00e1c th\u1ef1c ph\u1ea9m n\u00e0y. <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Chu\u1ed1i<\/span><\/li>\n<li><span style=\"font-weight: 400;\">S\u00fap b\u01a1 \u0111\u1eadu ph\u1ed9ng<\/span><\/li>\n<li><span style=\"font-weight: 400;\">B\u00e1nh quy l\u00faa m\u1ea1ch<\/span><\/li>\n<li><span style=\"font-weight: 400;\">B\u00e1nh quy ph\u00f4 mai. <\/span><\/li>\n<\/ul>\n<p><strong>L\u01b0u \u00fd l\u00e0 n\u00ean \u0103n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 30 ph\u00fat.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Tao_khong_gian_ngu_yen_tinh_sach_se\"><\/span><span style=\"font-weight: 400;\">4. T\u1ea1o kh\u00f4ng gian ng\u1ee7 y\u00ean t\u0129nh, s\u1ea1ch s\u1ebd<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kh\u00f4ng gian ng\u1ee7 l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng. N\u1ebfu gi\u01b0\u1eddng ng\u1ee7 b\u1eeba b\u1ed9n, ph\u00f2ng ng\u1ee7 qu\u00e1 s\u00e1ng v\u00e0 \u1ed3n \u00e0o th\u00ec b\u1ea1n s\u1ebd r\u1ea5t kh\u00f3 ng\u1ee7. <strong>B\u1edfi v\u1eady, c\u1ea7n t\u1ea1o kh\u00f4ng gian ng\u1ee7 s\u1ea1ch s\u1ebd, y\u00ean t\u0129nh \u0111\u1ec3 t\u00e2m tr\u1ea1ng \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n nh\u1ea5t, d\u1ec5 ch\u00ecm s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7<\/strong>. \u0110\u1eb7c bi\u1ec7t, ph\u00f2ng ng\u1ee7 n\u00ean c\u00f3 r\u00e8m c\u1ea3n s\u00e1ng, nhi\u1ec7t \u0111\u1ed9 ph\u00f9 h\u1ee3p \u0111\u1ec3 ng\u1ee7 ngon gi\u1ea5c h\u01a1n.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Nghe_nhac_thu_gian_truoc_khi_di_ngu\"><\/span><span style=\"font-weight: 400;\">5. Nghe nh\u1ea1c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng th\u00e0nh c\u00f4ng nh\u1eb1m c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. <strong>B\u1ea1n h\u00e3y ch\u1ecdn nh\u1eefng b\u1ea3n nh\u1ea1c du d\u01b0\u01a1ng, d\u1ecbu \u00eam nh\u1ea5t nh\u01b0 nh\u1ea1c th\u01b0 gi\u00e3n spa, nh\u1ea1c thi\u1ec1n yoga \u0111\u1ec3 nghe tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7 nh\u00e9.<\/strong><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Chon_goi_chan_phu_hop\"><\/span><span style=\"font-weight: 400;\">6. Ch\u1ecdn g\u1ed1i ch\u0103n ph\u00f9 h\u1ee3p<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng ch\u0103n g\u1ed1i kh\u00f4ng ph\u1ea3i l\u00e0 y\u1ebfu t\u1ed1 qu\u00e1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7. Th\u1ebf nh\u01b0ng, b\u1ea1n th\u1eed ngh\u0129 xem, m\u1ed7i ng\u01b0\u1eddi ch\u00fang ta d\u00e0nh g\u1ea7n \u2153 th\u1eddi gian trong m\u1ed9t ng\u00e0y \u0111\u1ec3 ng\u1ee7 th\u00ec v\u00ec sao l\u1ea1i kh\u00f4ng \u0111\u1ea7u t\u01b0 ch\u0103n g\u1ed1i th\u1eadt th\u00edch h\u1ee3p \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng m\u1ed9t gi\u1ea5c ng\u1ee7 ngon nh\u1ea5t? Ch\u0103n g\u1ed1i v\u1edbi ch\u1ea5t li\u1ec7u th\u00f4ng tho\u00e1ng, th\u1ea5m h\u00fat, thi\u1ebft k\u1ebf \u0111\u1eb9p, m\u00e0u s\u1eafc ph\u00f9 h\u1ee3p s\u1ebd khi\u1ebfn cho gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c \u0111\u00fang ngh\u0129a.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Xong_tinh_dau_trong_phong_ngu\"><\/span><span style=\"font-weight: 400;\">7. X\u00f4ng tinh d\u1ea7u trong ph\u00f2ng ng\u1ee7<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec? <strong>Li\u1ec7u ph\u00e1p n\u00e0y s\u1ebd gi\u00fap kh\u00f4ng kh\u00ed trong ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c thanh s\u1ea1ch h\u01a1n, m\u00f9i h\u01b0\u01a1ng d\u1ec5 ch\u1ecbu, t\u1eeb \u0111\u00f3 gi\u00fap tinh th\u1ea7n b\u1ea1n th\u01b0 th\u00e1i v\u00e0 ng\u1ee7 ngon h\u01a1n. <\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u1ed9t s\u1ed1 lo\u1ea1i tinh d\u1ea7u t\u1ed1t cho gi\u1ea5c ng\u1ee7 nh\u01b0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Tinh d\u1ea7u hoa o\u1ea3i h\u01b0\u01a1ng<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tinh d\u1ea7u s\u1ea3 chanh<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tinh d\u1ea7u c\u00fac la m\u00e3<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tinh d\u1ea7u tr\u00e0m<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u2026<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"8_Su_dung_cac_loai_tra_thao_duoc\"><\/span><span style=\"font-weight: 400;\">8. S\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i tr\u00e0 th\u1ea3o d\u01b0\u1ee3c<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hi\u1ec7n nay, tr\u00ean th\u1ecb tr\u01b0\u1eddng c\u00f3 kh\u00e1 nhi\u1ec1u lo\u1ea1i tr\u00e0 th\u1ea3o d\u01b0\u1ee3c gi\u00fap \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 kinh ni\u00ean. B\u1ea1n h\u00e3y ch\u1ecdn m\u1ed9t s\u1ea3n ph\u1ea9m uy t\u00edn, ngu\u1ed3n g\u1ed1c xu\u1ea5t x\u1ee9 r\u00f5 r\u00e0ng \u0111\u1ec3 s\u1eed d\u1ee5ng nh\u00e9. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00e1c lo\u1ea1i tr\u00e0 t\u1ed1t cho gi\u1ea5c ng\u1ee7 \u0111i\u1ec3n h\u00ecnh nh\u01b0: <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Tr\u00e0 t\u00e2m sen<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tr\u00e0 c\u00fac la m\u00e3<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tr\u00e0 L\u1ea1c ti\u00ean<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tr\u00e0 hoa h\u00f2e<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u2026<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-9354\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture3.jpg\" alt=\"kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec\" width=\"468\" height=\"320\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture3.jpg 468w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2021\/05\/Picture3-300x205.jpg 300w\" sizes=\"(max-width: 468px) 100vw, 468px\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">U\u1ed1ng c\u00e1c lo\u1ea1i tr\u00e0 th\u1ea3o m\u1ed9c s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon.<\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"9_Nghi_ve_nhung_dieu_lam_ban_hanh_phuc_truoc_khi_di_ngu\"><\/span><span style=\"font-weight: 400;\">9. Ngh\u0129 v\u1ec1 nh\u1eefng \u0111i\u1ec1u l\u00e0m b\u1ea1n h\u1ea1nh ph\u00fac tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch h\u1eefu hi\u1ec7u gi\u00fap t\u0103ng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. <strong>B\u1edfi khi ngh\u0129 v\u1ec1 nh\u1eefng \u0111i\u1ec1u vui v\u1ebb, h\u1ea1nh ph\u00fac th\u00ec tinh th\u1ea7n b\u1ea1n s\u1ebd tho\u1ea3i m\u00e1i nh\u1ea5t, gi\u1ea3m t\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u c\u0103ng th\u1eb3ng, ti\u00eau c\u1ef1c trong t\u00e2m tr\u00ed.<\/strong> Do \u0111\u00f3 m\u00e0 b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Hinh_thanh_thoi_quen_di_ngu_som_day_som\"><\/span><span style=\"font-weight: 400;\">10. H\u00ecnh th\u00e0nh th\u00f3i quen \u0111i ng\u1ee7 s\u1edbm, d\u1eady s\u1edbm<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Th\u01b0\u1eddng nh\u1eefng ng\u01b0\u1eddi kh\u00f3 ng\u1ee7 s\u1ebd \u0111i ng\u1ee7 r\u1ea5t mu\u1ed9n. <strong>Th\u1ebf nh\u01b0ng, theo c\u00e1c b\u00e1c s\u0129, n\u00ean l\u00ean gi\u01b0\u1eddng s\u1edbm v\u00e0 b\u1eaft \u0111\u1ea7u gi\u1ea5c ng\u1ee7 s\u1edbm, \u0111i\u1ec1u \u0111\u1ed9 \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 t\u1ed1t nh\u1ea5t<\/strong>. Ng\u1ee7 s\u1edbm v\u00e0 d\u1eady s\u1edbm s\u1ebd gi\u00fap tinh th\u1ea7n s\u1ea3ng kho\u00e1i, vui v\u1ebb v\u00e0 tr\u00ed n\u00e3o c\u0169ng \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c khoa h\u1ecdc nh\u1ea5t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L\u00e0m g\u00ec khi b\u1ecb m\u1ea5t ng\u1ee7: c\u00e2u h\u1ecfi \u0111\u00e3 t\u1eebng khi\u1ebfn b\u1ea1n \u0111au \u0111\u1ea7u gi\u1edd \u0111\u00e2y \u0111\u00e3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n ph\u1ea7n n\u00e0o. Gi\u1ea5c ng\u1ee7 c\u00f3 vai tr\u00f2 r\u1ea5t quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 tinh th\u1ea7n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. V\u00e0 n\u1ebfu \u0111ang th\u1eafc m\u1eafc Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec th\u00ec b\u1ea1n h\u00e3y nhanh ch\u00f3ng th\u1ef1c hi\u1ec7n ph\u01b0\u01a1ng ph\u00e1p n\u00e0y nh\u00e9!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"11_Han_che_luong_caffeine\"><\/span><span style=\"font-weight: 400;\">11. H\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">T\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 b\u1ecb g\u00e2y ra b\u1edfi m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ee9c u\u1ed1ng c\u00f3 ch\u1ee9a caffeine. N\u1ebfu b\u1ea1n c\u00f3 th\u00f3i quen u\u1ed1ng c\u00e0 ph\u00ea, tr\u00e0 ho\u1eb7c m\u1ed9t s\u1ed1 lo\u1ea1i n\u01b0\u1edbc ng\u1ecdt v\u00e0o bu\u1ed5i t\u1ed1i th\u00ec s\u1ebd d\u1ec5 k\u00edch th\u00edch c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh ho\u1ea1t \u0111\u1ed9ng d\u1eabn \u0111\u1ebfn kh\u00f3 ng\u1ee7. <\/span><\/p>\n<p><strong>V\u1eady n\u00ean, h\u00e3y ch\u1ec9 u\u1ed1ng ch\u00fang v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c \u0111\u1ea7u gi\u1edd chi\u1ec1u \u0111\u1ec3 c\u00f3 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian x\u1eed l\u00fd caffeine ho\u00e0n to\u00e0n tr\u01b0\u1edbc khi b\u1ea1n \u0111\u1eb7t ch\u00e2n l\u00ean gi\u01b0\u1eddng ng\u1ee7.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"12_Khong_tiep_xuc_voi_anh_sang_xanh\"><\/span><span style=\"font-weight: 400;\">12. Kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng v\u00e0o ban ng\u00e0y l\u00e0 c\u00f3 l\u1ee3i, nh\u01b0ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng v\u00e0o ban \u0111\u00eam c\u00f3 t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u00e1nh s\u00e1ng xanh. \u00c1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 b\u00e1o hi\u1ec7u cho n\u00e3o c\u1ee7a b\u1ea1n r\u1eb1ng tr\u1eddi v\u1eabn \u0111ang ban ng\u00e0y n\u00ean n\u00e3o b\u1ed9 s\u1ebd kh\u00f4ng d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0110\u1ec3 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng n\u00e0y, c\u00e1ch t\u1ed1t nh\u1ea5t l\u00e0 b\u1ea1n kh\u00f4ng n\u00ean d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, laptop ho\u1eb7c xem tivi tr\u01b0\u1edbc khi ng\u1ee7 t\u1eeb 30 ph\u00fat \u0111\u1ebfn 1 gi\u1edd<\/strong>. Thay v\u00e0o \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn \u0111\u1ecdc s\u00e1ch ho\u1eb7c nh\u1eafm m\u1eaft ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n tr\u01b0\u1edbc khi ng\u1ee7.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"13_Bo_sung_Melatonin_neu_can_thiet\"><\/span><span style=\"font-weight: 400;\">13. B\u1ed5 sung Melatonin n\u1ebfu c\u1ea7n thi\u1ebft<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Melatonin l\u00e0 m\u1ed9t lo\u1ea1i hormone \u0111\u01b0\u1ee3c t\u1ea1o ra trong c\u01a1 th\u1ec3, gi\u00fap \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7 ho\u1eb7c th\u1ee9c. B\u00f3ng t\u1ed1i k\u00edch th\u00edch c\u01a1 th\u1ec3 t\u1ea1o ra nhi\u1ec1u melatonin, ch\u1ea5t n\u00e0y b\u00e1o hi\u1ec7u c\u01a1 th\u1ec3 \u0111i ng\u1ee7. Ng\u01b0\u1ee3c l\u1ea1i, \u00e1nh s\u00e1ng s\u1ebd l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t melatonin v\u00e0 b\u00e1o hi\u1ec7u c\u01a1 th\u1ec3 t\u1ec9nh t\u00e1o. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi kh\u00f3 ng\u1ee7 c\u00f3 l\u01b0\u1ee3ng melatonin th\u1ea5p. B\u1ed5 sung melatonin t\u1eeb th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 \u0111\u00e1ng k\u1ec3. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean, tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 lo\u1ea1i thu\u1ed1c n\u00e0o \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7, b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn t\u1eeb b\u00e1c s\u0129 tr\u01b0\u1edbc ti\u00ean. Vi\u1ec7c t\u1ef1 \u00fd s\u1eed d\u1ee5ng thu\u1ed1c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn qu\u00e1 li\u1ec1u th\u1eadm ch\u00ed l\u00e0 g\u00e2y ng\u1ed9 \u0111\u1ed9c.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"14_Lua_chon_nem_chan_goi_em_ai\"><\/span><span style=\"font-weight: 400;\">14. L\u1ef1a ch\u1ecdn n\u1ec7m, ch\u0103n, g\u1ed1i \u00eam \u00e1i<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng nh\u00e2n t\u1ed1 quy\u1ebft \u0111\u1ecbnh ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 nhi\u1ec1u nh\u1ea5t ch\u00ednh l\u00e0 chi\u1ebfc n\u1ec7m b\u1ea1n ng\u00e3 l\u01b0ng h\u1eb1ng ng\u00e0y. <strong>Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng ng\u1ee7 tr\u00ean n\u1ec7m c\u00f3 \u0111\u1ed9 c\u1ee9ng trung b\u00ecnh, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u1ec7m c\u00f3 \u0111\u1ed9 c\u1ee9ng c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u01b0\u1ee3c, s\u1ebd th\u00fac \u0111\u1ea9y s\u1ef1 tho\u1ea3i m\u00e1i, c\u0103n ch\u1ec9nh c\u1ed9t s\u1ed1ng th\u00edch h\u1ee3p v\u00e0 gi\u00fap ng\u1ee7 ngon h\u01a1n.<\/strong><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"15_Kho_ngu_nen_lam_gi_Giu_mat_co_the_la_phuong_phap_hieu_qua\"><\/span><span style=\"font-weight: 400;\">15. Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec? Gi\u1eef m\u00e1t c\u01a1 th\u1ec3 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 bi\u1ebft, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng s\u00e2u s\u1eafc \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y nhi\u1ec7t \u0111\u1ed9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 nhi\u1ec1u h\u01a1n l\u00e0 ti\u1ebfng \u1ed3n b\u00ean ngo\u00e0i. C\u00e1c k\u1ebft lu\u1eadn \u0111\u00e3 cho cho th\u1ea5y nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 ph\u00f2ng ng\u1ee7 t\u0103ng l\u00ean c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o. <strong>V\u1eady n\u00ean, \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 ngon, b\u1ea1n c\u1ea7n gi\u1eef cho c\u01a1 th\u1ec3 \u1edf tr\u1ea1ng th\u00e1i m\u00e1t m\u1ebb b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng \u0111i\u1ec1u h\u00f2a ho\u1eb7c qu\u1ea1t h\u01a1i \u0111\u1ec3 nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng trong kho\u1ea3ng 20-25 \u0111\u1ed9 C.<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-62224 size-large\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/12\/kho-ngu-nen-lam-gi-1024x683.jpg\" alt=\"kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec\" width=\"1024\" height=\"683\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/12\/kho-ngu-nen-lam-gi-1024x683.jpg 1024w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/12\/kho-ngu-nen-lam-gi-300x200.jpg 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/12\/kho-ngu-nen-lam-gi-768x512.jpg 768w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/12\/kho-ngu-nen-lam-gi-1536x1025.jpg 1536w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/12\/kho-ngu-nen-lam-gi-2048x1366.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">L\u00e0m m\u00e1t kh\u00f4ng gian ph\u00f2ng s\u1ebd gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n.<\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"16_Han_che_hut_thuoc_de_ngu_ngon_hon\"><\/span><span style=\"font-weight: 400;\">16. H\u1ea1n ch\u1ebf h\u00fat thu\u1ed1c \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nicotine trong thu\u1ed1c l\u00e1 l\u00e0 m\u1ed9t ch\u1ea5t k\u00edch th\u00edch, gi\u1ed1ng nh\u01b0 caffeine. Thu\u1ed1c l\u00e1 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0 khi\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 tr\u1edf n\u00ean tr\u1ea7m tr\u1ecdng h\u01a1n. V\u1eady n\u00ean h\u00e3y t\u1eeb b\u1ecf th\u00f3i quen h\u00fat thu\u1ed1c \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon h\u01a1n v\u00e0 \u0111\u1ed3ng th\u1eddi gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n b\u1ea1n nh\u00e9.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"17_Ngam_chan_vao_nuoc_am\"><\/span><span style=\"font-weight: 400;\">17. Ng\u00e2m ch\u00e2n v\u00e0o n\u01b0\u1edbc \u1ea5m<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kh\u00f3 ng\u1ee7 n\u00ean l\u00e0m g\u00ec? C\u00f3 m\u1ed9t c\u00e1ch v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u00f3 ch\u00ednh l\u00e0 h\u00e3y ng\u00e2m ch\u00e2n v\u00e0o n\u01b0\u1edbc \u00e2m kho\u1ea3ng 30 ph\u00fat m\u1ed7i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7. <strong>B\u00e0n ch\u00e2n l\u00e0 n\u01a1i t\u1eadp trung h\u01a1n 60 huy\u1ec7t \u0111\u1ea1o n\u00ean vi\u1ec7c ng\u00e2m n\u01b0\u1edbc \u1ea5m s\u1ebd gi\u00fap \u0111\u1ea3 th\u00f4ng kinh m\u1ea1ch to\u00e0n c\u01a1 th\u1ec3 v\u00e0 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u1ea5t ng\u1ee7 ph\u1ea3i l\u00e0m sao, c\u00e2u h\u1ecfi n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c gi\u1ea3i \u0111\u00e1p hi\u1ec7u qu\u1ea3 trong b\u00e0i vi\u1ebft b\u00ean tr\u00ean. N\u1ebfu t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 th\u01b0\u1eddng xuy\u00ean k\u00e9o d\u00e0i, b\u1ea1n h\u00e3y ch\u1ee7 \u0111\u1ed9ng th\u0103m kh\u00e1m t\u1ea1i c\u00e1c c\u01a1 s\u1edf y t\u1ebf \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi. H\u00e3y quan t\u00e2m nhi\u1ec1u h\u01a1n \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 gia \u0111\u00ecnh m\u00ecnh ngay h\u00f4m nay.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pacific Cross Vi\u1ec7t Nam cung c\u1ea5p c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe v\u00e0 b\u1ea3o hi\u1ec3m du l\u1ecbch ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng y\u00eau c\u1ea7u v\u00e0 ng\u00e2n s\u00e1ch c\u1ee7a kh\u00e1ch h\u00e0ng. Cho d\u00f9 l\u00e0 ch\u01b0\u01a1ng tr\u00ecnh b\u1ea3o hi\u1ec3m cho c\u00e1 nh\u00e2n b\u1ea1n, cho gia \u0111\u00ecnh b\u1ea1n ho\u1eb7c doanh nghi\u1ec7p c\u1ee7a b\u1ea1n, ch\u00fang t\u00f4i \u1edf \u0111\u00e2y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n nh\u1eadn \u0111\u01b0\u1ee3c s\u1ea3n ph\u1ea9m b\u1ea3o hi\u1ec3m t\u1ed1t nh\u1ea5t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n ch\u01b0a ch\u1eafc ch\u1eafn v\u1ec1 ch\u01b0\u01a1ng tr\u00ecnh b\u1ea3o hi\u1ec3m n\u00e0o ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a m\u00ecnh, h\u00e3y li\u00ean h\u1ec7 v\u1edbi ch\u00fang t\u00f4i \u0111\u1ec3 l\u1ea1i th\u00f4ng tin <\/span><a href=\"https:\/\/share.hsforms.com\/1lPp7cGPVQeeKMi_bJLbaAwd0ctp\"><span style=\"font-weight: 400;\">T\u1ea0I \u0110\u00c2Y<\/span><\/a><span style=\"font-weight: 400;\"> cho ch\u00fang t\u00f4i \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n mi\u1ec5n ph\u00ed.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-62137\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/11\/Health-Insurance-2.png\" alt=\"b\u1ea3o hi\u1ec3m s\u1ee9c kho\u1ebb\" width=\"1000\" height=\"785\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/11\/Health-Insurance-2.png 1000w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/11\/Health-Insurance-2-300x236.png 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2020\/11\/Health-Insurance-2-768x603.png 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">C\u00f3 th\u1ec3 b\u1ea1n quan t\u00e2m:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pacificcross.com.vn\/vi\/di-du-lich-mua-dong-nhung-dieu-ban-can-luu-y\/\"><span style=\"font-weight: 400;\">\u0110i du l\u1ecbch m\u00f9a \u0111\u00f4ng: Nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u1ea7n l\u01b0u \u00fd<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pacificcross.com.vn\/vi\/ngay-cuoi-tuan-cho-phu-nu-len-ke-hoach-sao-cho-hoan-hao\/\"><span style=\"font-weight: 400;\">Ng\u00e0y cu\u1ed1i tu\u1ea7n cho ph\u1ee5 n\u1eef \u2013 l\u00ean k\u1ebf ho\u1ea1ch sao cho ho\u00e0n h\u1ea3o?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pacificcross.com.vn\/vi\/loi-khuyen-huu-ich-khi-di-du-lich-nuoc-ngoai\/\"><span style=\"font-weight: 400;\">L\u1eddi khuy\u00ean h\u1eefu \u00edch khi \u0111i du l\u1ecbch n\u01b0\u1edbc ngo\u00e0i<\/span><\/a><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Ngu\u1ed3n tham kh\u1ea3o:<\/span><\/i><\/p>\n<p><a href=\"https:\/\/hellobacsi.com\/giac-ngu\/giac-ngu-ngon\/10-cach-de-co-giac-ngu-ngon-ban-nen-biet\/\"><span style=\"font-weight: 400;\">https:\/\/hellobacsi.com\/giac-ngu\/giac-ngu-ngon\/10-cach-de-co-giac-ngu-ngon-ban-nen-biet\/<\/span><\/a><\/p>\n<p><a href=\"https:\/\/hellobacsi.com\/giac-ngu\/mat-ngu\/bien-phap-tu-nhien-giup-tri-mat-ngu\/#gref\"><span style=\"font-weight: 400;\">https:\/\/hellobacsi.com\/giac-ngu\/mat-ngu\/bien-phap-tu-nhien-giup-tri-mat-ngu\/#gref<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kh\u00f3 ng\u1ee7 (r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7) l\u00e0 g\u00ec? R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ch\u00ednh l\u00e0 s\u1ef1 x\u00e1o tr\u1ed9n chu k\u1ef3 b\u00ecnh th\u01b0\u1eddng khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 m\u1ed9t \u0111\u00eam ngh\u1ec9 ng\u01a1i ngon gi\u1ea5c.\u00a0 C\u00f3 h\u01a1n 80 ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c nhau. M\u1ed9t s\u1ed1 lo\u1ea1i ch\u00ednh bao g\u1ed3m: M\u1ea5t ng\u1ee7 &#8211; kh\u00f4ng th\u1ec3 \u0111i v\u00e0o gi\u1ea5c [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4733,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","inline_featured_image":false},"categories":[54],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts\/4732"}],"collection":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/comments?post=4732"}],"version-history":[{"count":1,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts\/4732\/revisions"}],"predecessor-version":[{"id":101274,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts\/4732\/revisions\/101274"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/media\/4733"}],"wp:attachment":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/media?parent=4732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/categories?post=4732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/tags?post=4732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}