{"id":23802,"date":"2023-03-05T18:57:23","date_gmt":"2023-03-05T11:57:23","guid":{"rendered":"https:\/\/shanhealth.vn\/?p=23802"},"modified":"2023-03-05T18:57:23","modified_gmt":"2023-03-05T11:57:23","slug":"ngu-som-co-tac-dung-gi","status":"publish","type":"post","link":"https:\/\/shanhealth.vn\/ngu-som-co-tac-dung-gi\/","title":{"rendered":"Ng\u1ee7 S\u1edbm C\u00f3 T\u00e1c D\u1ee5ng G\u00ec? Nh\u1eefng L\u1ee3i \u00cdch Khi\u1ebfn B\u1ea1n Thay \u0110\u1ed5i"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u00e0 kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ed1i v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Tuy nhi\u00ean, s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a x\u00e3 h\u1ed9i, \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp \u0111\u00f4i khi khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi qu\u00ean \u0111i ho\u1eb7c kh\u00f4ng quan t\u00e2m \u0111\u00fang m\u1ee9c \u0111\u1ebfn gi\u1ea5c ng\u1ee7, th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya v\u00e0 thi\u1ebfu ng\u1ee7. V\u00ec v\u1eady, trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, b\u1ea1n \u0111\u1ecdc h\u00e3y c\u00f9ng v\u1edbi ch\u00fang t\u00f4i t\u00ecm hi\u1ec3u xem <\/span><\/i>ng\u1ee7 s\u1edbm c\u00f3 t\u00e1c d\u1ee5ng g\u00ec<\/i><\/b> v\u00e0 th\u1eddi gian ng\u1ee7 c\u1ea7n thi\u1ebft v\u1edbi m\u1ed7i ng\u01b0\u1eddi \u0111\u1ec3 c\u01a1 th\u1ec3 lu\u00f4n kh\u1ecfe m\u1ea1nh.\u00a0<\/span><\/i><\/p>\n

Ng\u1ee7 s\u1edbm c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?\u00a0<\/span><\/h2>\n

\u0110i ng\u1ee7 s\u1edbm v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c mang \u0111\u1ebfn r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch thi\u1ebft th\u1ef1c cho t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 nh\u1eefng t\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c ng\u1ee7 s\u1edbm, b\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 tham kh\u1ea3o qua:\u00a0<\/span><\/p>\n

Gi\u00fap b\u1ea1n th\u1ee9c d\u1eady s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng<\/span><\/h3>\n

Vi\u1ec7c ng\u1ee7 s\u1edbm v\u00e0 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon<\/a> s\u1ebd gi\u00fap b\u1ea1n th\u1ee9c d\u1eady s\u1edbm v\u00e0o s\u00e1ng h\u00f4m sau. Nh\u1edd \u0111\u00f3, b\u1ea1n s\u1ebd c\u00f3 nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 cho ng\u00e0y m\u1edbi, d\u00e0nh th\u1eddi gian cho b\u1ea3n th\u00e2n nh\u01b0: T\u1eadp th\u1ec3 d\u1ee5c, thi\u1ec1n ho\u1eb7c \u0103n s\u00e1ng \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng.\u00a0<\/span><\/p>\n

\"ng\u1ee7
Ng\u1ee7 s\u1edbm c\u00f3 t\u00e1c d\u1ee5ng g\u00ec: Ng\u1ee7 s\u1edbm gi\u00fap b\u1ea1n th\u1ee9c d\u1eady s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng<\/figcaption><\/figure>\n

Khi ng\u1ee7 s\u1edbm v\u00e0 \u0111\u1ee7 gi\u1ea5c, b\u1ea1n s\u1ebd kh\u00f4ng c\u00f3 c\u1ea3m gi\u00e1c mu\u1ed1n ng\u1ee7 n\u01b0\u1edbng v\u00e0o bu\u1ed5i s\u00e1ng. H\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng tr\u1ec5 h\u1ecdc, tr\u1ec5 l\u00e0m.\u00a0<\/span><\/p>\n

T\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau m\u1ed9t ng\u00e0y d\u00e0i l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp<\/span><\/h3>\n

Sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp v\u1ea5t khi\u1ebfn cho c\u01a1 th\u1ec3 m\u1ea5t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, m\u1ec7t m\u1ecfi v\u00e0 u\u1ec3 o\u1ea3i. Ng\u1ee7 s\u1edbm s\u1ebd gi\u00fap m\u1ecdi lo l\u1eafng, c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp s\u1ebd \u0111\u01b0\u1ee3c lo\u1ea1i b\u1ecf. L\u00fac n\u00e0y c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n, nh\u1edd v\u1eady b\u1ea1n s\u1ebd tr\u1edf n\u00ean tho\u1ea3i m\u00e1i, s\u1ea3ng kho\u00e1i v\u00e0 s\u1eb5n s\u00e0ng b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi.\u00a0<\/span><\/p>\n

Ng\u1ee7 s\u1edbm gi\u00fap l\u00e0m \u0111\u1eb9p da<\/span><\/h3>\n

Vi\u1ec7c \u0111i ng\u1ee7 s\u1edbm v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c k\u00e8m theo v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd s\u1ebd gi\u00fap cho c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 s\u1ea3n sinh t\u1ebf b\u00e0o m\u1edbi, mang \u0111\u1ebfn cho b\u1ea1n m\u1ed9t l\u00e0n da kh\u1ecfe m\u1ea1nh v\u00e0 m\u1ecbn m\u00e0ng t\u1ef1 nhi\u00ean. B\u00ean c\u1ea1nh \u0111\u00f3, ng\u1ee7 s\u1edbm c\u0169ng gi\u00fap l\u00e0m ch\u1eadm \u0111i qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a c\u1ee7a c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a n\u1ebfp nh\u0103n, qu\u1ea7ng th\u00e2m m\u1eaft.\u00a0<\/span><\/p>\n

\"Ng\u1ee7
Ng\u1ee7 s\u1edbm gi\u00fap da d\u1ebb s\u00e1ng m\u1ecbn, kh\u1ecfe m\u1ea1nh t\u1eeb b\u00ean trong<\/figcaption><\/figure>\n

Ng\u1ee7 s\u1edbm gi\u00fap h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng t\u0103ng c\u00e2n\u00a0<\/span><\/h3>\n

Th\u1ee9c khuya s\u1ebd khi\u1ebfn cho c\u01a1 th\u1ec3 d\u1ec5 b\u1ecb \u0111\u00f3i, v\u00e0 \u0111\u1ec3 kh\u1ecfa l\u1ea5p c\u01a1n \u0111\u00f3i, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng \u0103n khuya v\u1edbi nh\u1eefng m\u00f3n \u0103n v\u1eb7t ho\u1eb7c \u0111\u1ed3 \u0103n nhanh nhi\u1ec1u d\u1ea7u m\u1ee1. Vi\u1ec7c \u0103n u\u1ed1ng tr\u1ec5, s\u00e1t gi\u1edd \u0111i ng\u1ee7 s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 b\u1ecb t\u00edch m\u1ee1 v\u00e0 t\u0103ng c\u00e2n nhanh ch\u00f3ng.\u00a0<\/span><\/p>\n

Khi \u0111i ng\u1ee7 s\u1edbm, b\u1ea1n s\u1ebd h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng th\u00e8m \u0103n, \u0103n \u0111\u00eam. T\u1eeb \u0111\u00f3 c\u00e2n n\u1eb7ng c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t.<\/span><\/p>\n

Mang l\u1ea1i m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp hi\u1ec7u qu\u1ea3<\/span><\/h3>\n

Sau m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Nh\u1edd \u0111\u00f3 kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ghi nh\u1edb c\u0169ng s\u1ebd t\u1ed1t h\u01a1n. Nh\u1eefng \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap cho b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp n\u0103ng su\u1ea5t, ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n r\u1ea5t nhi\u1ec1u.\u00a0<\/span><\/p>\n

\"Ng\u1ee7
Ng\u1ee7 s\u1edbm v\u00e0 \u0111\u1ee7 gi\u1ea5c mang l\u1ea1i m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n

Gi\u00fap tinh th\u1ea7n tho\u1ea3i m\u00e1i, h\u1ea1n ch\u1ebf stress<\/span><\/h3>\n

Khi ng\u1ee7 s\u1edbm, c\u01a1 th\u1ec3 s\u1ebd s\u1ea3n sinh ra nhi\u1ec1u\u00a0 serotonin – m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap \u0111i\u1ec1u ti\u1ebft c\u1ea3m x\u00fac, t\u00e2m tr\u1ea1ng gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y m\u1edbi vui v\u1ebb, tho\u1ea3i m\u00e1i v\u00e0 h\u1ea1n ch\u1ebf stress.<\/span><\/p>\n

Ng\u1ee7 s\u1edbm gi\u00fap h\u1ea1n ch\u1ebf nguy c\u01a1 m\u1eafc ph\u1ea3i m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nguy hi\u1ec3m<\/span><\/h3>\n

Khi ng\u1ee7, c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3 s\u1ebd ti\u1ebfn h\u00e0nh \u0111\u00e0o th\u1ea3i, lo\u1ea1i b\u1ecf ch\u1ea5t \u0111\u1ed9c, c\u1eb7n b\u00e3 ra kh\u1ecfi c\u01a1 th\u1ec3. M\u1ed7i c\u01a1 quan s\u1ebd c\u00f3 m\u1ed9t gi\u1edd ho\u1ea1t \u0111\u1ed9ng ri\u00eang n\u00ean vi\u1ec7c ng\u1ee7 s\u1edbm, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 \u0111\u00fang gi\u1edd s\u1ebd gi\u00fap cho qu\u00e1 tr\u00ecnh n\u00e0y di\u1ec5n hi\u1ec7u qu\u1ea3 h\u01a1n.\u00a0<\/span><\/p>\n

Qu\u00e1 tr\u00ecnh n\u00e0y s\u1ebd gi\u00fap cho c\u01a1 th\u1ec3 tr\u1edf n\u00ean kh\u1ecfe m\u1ea1nh h\u01a1n, h\u1ea1n ch\u1ebf s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nguy hi\u1ec3m nh\u01b0: <\/span>Ch\u1ee9ng \u0111\u1ed9t qu\u1ef5, b\u1ec7nh Alzheimer, b\u1ec7nh tim, b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng\u2026<\/span><\/p>\n

\"Ng\u1ee7
Ng\u1ee7 s\u1edbm gi\u00fap h\u1ea1n ch\u1ebf nguy c\u01a1 m\u1eafc ph\u1ea3i m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nguy hi\u1ec3m<\/figcaption><\/figure>\n

Gi\u1ea5c ng\u1ee7 \u0111\u1ee7 k\u00e9o d\u00e0i bao l\u00e2u?\u00a0<\/span><\/h2>\n

Theo khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh, vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd gi\u00fap cho c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian \u0111\u1ec3 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng sau m\u1ed9t ng\u00e0y ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c. \u1ede m\u1ed7i m\u1ed9t giai \u0111o\u1ea1n ph\u00e1t tri\u1ec3n, con ng\u01b0\u1eddi s\u1ebd c\u1ea7n m\u1ed9t th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 ti\u00eau chu\u1ea9n kh\u00e1c nhau. C\u1ee5 th\u1ec3 nh\u01b0:\u00a0<\/span><\/p>\n