{"id":10292,"date":"2026-06-20T05:40:30","date_gmt":"2026-06-19T22:40:30","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10292"},"modified":"2026-06-20T05:40:30","modified_gmt":"2026-06-19T22:40:30","slug":"giac-ngu-suc-khoe-the-chat","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/giac-ngu-suc-khoe-the-chat\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 V\u00e0 S\u1ee9c Kh\u1ecfe Th\u1ec3 Ch\u1ea5t \u2013 V\u00ec Sao Ng\u1ee7 \u0110\u1ee7 Gi\u1ea5c Quan Tr\u1ecdng H\u01a1n B\u1ea1n Ngh\u0129"},"content":{"rendered":"

B\u1ea1n c\u00f3 th\u1ec3 nh\u1ecbn \u0103n v\u00e0i ng\u00e0y, nh\u01b0ng ch\u1ec9 sau 3\u20134 \u0111\u00eam kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 \u0111\u00e3 b\u1eaft \u0111\u1ea7u suy s\u1ee5p. Gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ea3i th\u1eddi gian “l\u00e3ng ph\u00ed” \u2014 \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa, t\u00e1i t\u1ea1o v\u00e0 l\u01b0u tr\u1eef m\u1ecdi th\u1ee9 b\u1ea1n h\u1ecdc \u0111\u01b0\u1ee3c trong ng\u00e0y. Th\u1ebf nh\u01b0ng h\u00e0ng tri\u1ec7u ng\u01b0\u1eddi Vi\u1ec7t Nam \u0111ang thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh m\u00e0 kh\u00f4ng nh\u1eadn ra.<\/p>\n\n\n\n

Ng\u1ee7 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?<\/h2>\n\n\n\n
\"Gi\u1ea5c<\/figure>\n\n\n\n

Ng\u01b0\u1eddi l\u1edbn c\u1ea7n 7\u20139 ti\u1ebfng ng\u1ee7 m\u1ed7i \u0111\u00eam<\/strong>. Kh\u00f4ng ph\u1ea3i 5\u20136 ti\u1ebfng “quen r\u1ed3i kh\u00f4ng sao” \u2014 nghi\u00ean c\u1ee9u cho th\u1ea5y c\u01a1 th\u1ec3 kh\u00f4ng th\u1ef1c s\u1ef1 “quen” v\u1edbi thi\u1ebfu ng\u1ee7, n\u00f3 ch\u1ec9 ng\u1eebng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c m\u1ee9c \u0111\u1ed9 suy gi\u1ea3m c\u1ee7a m\u00ecnh. Tr\u1ebb v\u1ecb th\u00e0nh ni\u00ean c\u1ea7n 8\u201310 ti\u1ebfng, ng\u01b0\u1eddi cao tu\u1ed5i th\u01b0\u1eddng ng\u1ee7 nh\u1eb9 h\u01a1n nh\u01b0ng v\u1eabn c\u1ea7n \u0111\u1ee7 7 ti\u1ebfng.<\/p>\n\n\n\n

\u0110i\u1ec1u G\u00ec X\u1ea3y Ra Khi B\u1ea1n Ng\u1ee7 Kh\u00f4ng \u0110\u1ee7?<\/h2>\n\n\n\n

T\u0103ng c\u00e2n v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a<\/h3>\n\n\n\n

Thi\u1ebfu ng\u1ee7 l\u00e0m t\u0103ng hormone ghrelin (g\u00e2y \u0111\u00f3i) v\u00e0 gi\u1ea3m leptin (g\u00e2y no), khi\u1ebfn b\u1ea1n \u0103n nhi\u1ec1u h\u01a1n d\u00f9 kh\u00f4ng c\u1ea7n. Ng\u01b0\u1eddi ng\u1ee7 d\u01b0\u1edbi 6 ti\u1ebfng\/\u0111\u00eam c\u00f3 nguy c\u01a1 b\u00e9o ph\u00ec cao h\u01a1n 30% so v\u1edbi ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/p>\n\n\n\n

Tim m\u1ea1ch y\u1ebfu h\u01a1n<\/h3>\n\n\n\n

Theo Healthline, thi\u1ebfu ng\u1ee7 l\u00e0m t\u0103ng huy\u1ebft \u00e1p, t\u0103ng vi\u00eam trong c\u01a1 th\u1ec3 v\u00e0 t\u0103ng nguy c\u01a1 \u0111\u1ed9t qu\u1ef5, nh\u1ed3i m\u00e1u c\u01a1 tim. Nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 d\u01b0\u1edbi 6 ti\u1ebfng m\u1ed7i \u0111\u00eam c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim cao h\u01a1n r\u00f5 r\u1ec7t so v\u1edbi ng\u01b0\u1eddi ng\u1ee7 7\u20138 ti\u1ebfng.<\/p>\n\n\n\n

H\u1ec7 mi\u1ec5n d\u1ecbch suy y\u1ebfu<\/h3>\n\n\n\n

Trong l\u00fac ng\u1ee7, c\u01a1 th\u1ec3 s\u1ea3n sinh cytokine \u2014 protein gi\u00fap ch\u1ed1ng nhi\u1ec5m tr\u00f9ng v\u00e0 vi\u00eam. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t cytokine, khi\u1ebfn b\u1ea1n d\u1ec5 b\u1ecb c\u1ea3m c\u00fam v\u00e0 ph\u1ee5c h\u1ed3i ch\u1eadm h\u01a1n khi b\u1ec7nh.<\/p>\n\n\n\n

Suy gi\u1ea3m nh\u1eadn th\u1ee9c v\u00e0 t\u00e2m tr\u1ea1ng<\/h3>\n\n\n\n

N\u00e3o b\u1ed9 d\u00f9ng gi\u1ea5c ng\u1ee7 \u0111\u1ec3 “d\u1ecdn r\u00e1c” \u2014 th\u1ea3i c\u00e1c ch\u1ea5t \u0111\u1ed9c t\u00edch t\u1ee5 trong ng\u00e0y, c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb v\u00e0 x\u1eed l\u00fd c\u1ea3m x\u00fac. Ch\u1ec9 m\u1ed9t \u0111\u00eam ng\u1ee7 k\u00e9m \u0111\u00e3 \u0111\u1ee7 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung, ph\u00e1n \u0111o\u00e1n v\u00e0 ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n

C\u00e1ch C\u1ea3i Thi\u1ec7n Ch\u1ea5t L\u01b0\u1ee3ng Gi\u1ea5c Ng\u1ee7<\/h2>\n\n\n\n

Gi\u1eef gi\u1edd ng\u1ee7 c\u1ed1 \u0111\u1ecbnh<\/h3>\n\n\n\n

Ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y \u2014 k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n. \u0110\u00e2y l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc. Thay \u0111\u1ed5i gi\u1edd ng\u1ee7 h\u01a1n 1 ti\u1ebfng v\u00e0o cu\u1ed1i tu\u1ea7n \u0111\u00e3 \u0111\u1ee7 l\u00e0m r\u1ed1i nh\u1ecbp sinh h\u1ecdc c\u1ea3 tu\u1ea7n ti\u1ebfp theo.<\/p>\n\n\n\n

T\u1eaft m\u00e0n h\u00ecnh 30\u201360 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n\n\n\n

\u00c1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh \u1ee9c ch\u1ebf s\u1ea3n sinh melatonin \u2014 hormone b\u00e1o hi\u1ec7u cho n\u00e3o bi\u1ebft \u0111\u00e3 \u0111\u1ebfn gi\u1edd ng\u1ee7. Thay th\u00f3i quen l\u01b0\u1edbt m\u1ea1ng b\u1eb1ng \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 ho\u1eb7c gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng.<\/p>\n\n\n\n

M\u00f4i tr\u01b0\u1eddng ng\u1ee7 m\u00e1t, t\u1ed1i v\u00e0 y\u00ean t\u0129nh<\/h3>\n\n\n\n

Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ng\u1ee7 l\u00e0 18\u201322\u00b0C. Ph\u00f2ng t\u1ed1i gi\u00fap n\u00e3o ti\u1ebft melatonin t\u1ed1t h\u01a1n. N\u1ebfu kh\u00f4ng th\u1ec3 t\u1eaft ho\u00e0n to\u00e0n ti\u1ebfng \u1ed3n, d\u00f9ng n\u00fat tai ho\u1eb7c ti\u1ebfng \u1ed3n tr\u1eafng (white noise) l\u00e0 gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

H\u1ea1n ch\u1ebf caffeine sau 14 gi\u1edd<\/h3>\n\n\n\n

Caffeine c\u00f3 th\u1eddi gian b\u00e1n th\u1ea3i 5\u20136 ti\u1ebfng \u2014 ngh\u0129a l\u00e0 ly c\u00e0 ph\u00ea 15 gi\u1edd chi\u1ec1u v\u1eabn c\u00f2n m\u1ed9t n\u1eeda l\u01b0\u1ee3ng caffeine trong m\u00e1u l\u00fac 21 gi\u1edd t\u1ed1i. N\u1ebfu b\u1ea1n kh\u00f3 ng\u1ee7, th\u1eed d\u1eebng caffeine t\u1eeb sau b\u1eefa tr\u01b0a.<\/p>\n\n\n\n

L\u01b0u \u00dd<\/h2>\n\n\n\n

N\u1ebfu b\u1ea1n \u0111\u00e3 \u00e1p d\u1ee5ng \u0111\u1ee7 m\u1ecdi bi\u1ec7n ph\u00e1p nh\u01b0ng v\u1eabn kh\u00f3 ng\u1ee7, th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam th\u01b0\u1eddng xuy\u00ean ho\u1eb7c ng\u00e1y to, h\u00e3y g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 lo\u1ea1i tr\u1eeb c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 ng\u01b0ng th\u1edf khi ng\u1ee7 (sleep apnea) \u2014 b\u1ec7nh th\u01b0\u1eddng b\u1ecb b\u1ecf qua nh\u01b0ng \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n

K\u1ebft Lu\u1eadn<\/h2>\n\n\n\n

Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c kh\u00f4ng ph\u1ea3i xa x\u1ec9 \u2014 \u0111\u00f3 l\u00e0 nhu c\u1ea7u sinh h\u1ecdc c\u0103n b\u1ea3n nh\u01b0 \u0103n v\u00e0 u\u1ed1ng. H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t vi\u1ec7c t\u1ed1i nay: \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i xu\u1ed1ng s\u1edbm h\u01a1n 30 ph\u00fat<\/strong>. Ch\u1ec9 v\u1eady th\u00f4i, v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u thay \u0111\u1ed5i.<\/p>\n\n\n\n

Ngu\u1ed3n tham kh\u1ea3o:<\/strong> Healthline (healthline.com), Mayo Clinic (mayoclinic.org)<\/p>","protected":false},"excerpt":{"rendered":"

Thi\u1ebfu ng\u1ee7 l\u00e0m t\u0103ng nguy c\u01a1 b\u00e9o ph\u00ec, b\u1ec7nh tim v\u00e0 suy gi\u1ea3m nh\u1eadn th\u1ee9c. B\u00e0i vi\u1ebft chia s\u1ebb c\u00e1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 th\u1ef1c t\u1ebf cho ng\u01b0\u1eddi Vi\u1ec7t b\u1eadn r\u1ed9n.<\/p>","protected":false},"author":2,"featured_media":10290,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[38],"tags":[],"class_list":["post-10292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-the-chat"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10292","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=10292"}],"version-history":[{"count":1,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10292\/revisions"}],"predecessor-version":[{"id":10297,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10292\/revisions\/10297"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10290"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10292"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}