{"id":26363,"date":"2024-03-12T17:43:40","date_gmt":"2024-03-12T10:43:40","guid":{"rendered":"https:\/\/shanhealth.vn\/?p=26363"},"modified":"2024-03-12T17:43:40","modified_gmt":"2024-03-12T10:43:40","slug":"cach-ngu-sau-giac","status":"publish","type":"post","link":"https:\/\/shanhealth.vn\/cach-ngu-sau-giac\/","title":{"rendered":"8 C\u00e1ch Ng\u1ee7 S\u00e2u Gi\u1ea5c Hi\u1ec7u Qu\u1ea3 B\u1ea1n N\u00ean Bi\u1ebft"},"content":{"rendered":"

Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, tuy nhi\u00ean kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 ng\u1ee7 s\u00e2u gi\u1ea5c. N\u1ebfu b\u1ea1n hay m\u1ea5t ng\u1ee7, h\u00e3y tham kh\u1ea3o 8 <\/span><\/i>c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c<\/i><\/b> trong b\u00e0i vi\u1ebft sau \u0111\u00e2y c\u1ee7a <\/span><\/i>Shan Health<\/span><\/i><\/a> \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/span><\/i><\/p>\n

L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ng\u1ee7 s\u00e2u gi\u1ea5c<\/span><\/h2>\n

Ng\u1ee7 s\u00e2u mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. Trong \u0111\u00f3, qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a glucoz\u01a1 trong n\u00e3o t\u0103ng l\u00ean khi\u1ebfn tr\u00ed nh\u1edb \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c. \u0110\u1eb7c bi\u1ec7t, ng\u1ee7 s\u00e2u \u1ea3nh h\u01b0\u1edfng t\u00edch c\u1ef1c \u0111\u1ebfn tuy\u1ebfn y\u00ean, k\u00edch th\u00edch s\u1ea3n xu\u1ea5t hoocmon t\u0103ng tr\u01b0\u1edfng, lo\u1ea1i hoocmon n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf tr\u1ebb nh\u1ecf.\u00a0<\/span><\/p>\n

\"L\u1ee3i
L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ng\u1ee7 s\u00e2u gi\u1ea5c<\/figcaption><\/figure>\n

Ngo\u00e0i ra, gi\u1ea5c ng\u1ee7 s\u00e2u c\u00f2n gi\u00fap ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng, t\u00e1i t\u1ea1o t\u1ebf b\u00e0o, c\u1ee7ng c\u1ed1 h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch v\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn c\u00e1c c\u01a1, mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho s\u1ee9c kh\u1ecfe.<\/span><\/p>\n

8 c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c hi\u1ec7u qu\u1ea3<\/span><\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 10 <\/span>c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c<\/b> hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea1n tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho m\u1ed9t ng\u00e0y m\u1edbi, c\u00f9ng tham kh\u1ea3o ngay sau \u0111\u00e2y.<\/span><\/p>\n

T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed t\u1eeb 1 – 2 ti\u1ebfng tr\u01b0\u1edbc khi ng\u1ee7<\/span><\/h3>\n

\u00c1nh s\u00e1ng xanh t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng duy tr\u00ec t\u00ecnh tr\u1ea1ng t\u1ec9nh t\u00e1o v\u00e0 c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh ng\u1ee7. C\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c t\u1ed1t nh\u1ea5t l\u00e0 b\u1ea1n n\u00ean t\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed t\u1eeb 1 – 2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.\u00a0\u00a0<\/span><\/p>\n

\"T\u1eaft
T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed t\u1eeb 1 – 2 ti\u1ebfng tr\u01b0\u1edbc khi ng\u1ee7<\/figcaption><\/figure>\n

Kh\u00f4ng n\u00ean b\u1ed5 sung c\u00e0 ph\u00ea sau 2 gi\u1edd chi\u1ec1u<\/span><\/h3>\n

U\u1ed1ng c\u00e0 ph\u00ea v\u00e0o bu\u1ed5i chi\u1ec1u \u0111\u1ec3 t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung l\u00e0 th\u00f3i quen c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n d\u1ef1 \u0111\u1ecbnh \u0111i ng\u1ee7 v\u00e0o kho\u1ea3ng 9 – 10 gi\u1edd t\u1ed1i, vi\u1ec7c u\u1ed1ng c\u00e0 ph\u00ea mu\u1ed9n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. Caffeine trong c\u00e0 ph\u00ea v\u1eabn duy tr\u00ec hi\u1ec7u l\u1ef1c trong c\u01a1 th\u1ec3 \u0111\u1ebfn t\u1ed1i, khi\u1ebfn cho t\u00ecnh tr\u1ea1ng t\u1ec9nh t\u00e1o k\u00e9o d\u00e0i v\u00e0 l\u00e0m tr\u1edf ng\u1ea1i cho qu\u00e1 tr\u00ecnh th\u01b0 gi\u00e3n \u0111\u1ec3 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/span><\/p>\n

V\u00ec th\u1ebf, <\/span>c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c<\/span><\/a> v\u00e0o bu\u1ed5i t\u1ed1i t\u1ed1t nh\u1ea5t l\u00e0 b\u1ea1n kh\u00f4ng n\u00ean dung n\u1ea1p c\u00e0 ph\u00ea sau 2 gi\u1edd ch\u1ecbu \u0111\u1ec3 h\u1ea1n ch\u1ebf \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/span><\/p>\n

Luy\u1ec7n t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u1eb9 nh\u00e0ng<\/span><\/h3>\n

C\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c hi\u1ec7u qu\u1ea3 l\u00e0 th\u1ef1c hi\u1ec7n nh\u1eefng b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng<\/a> v\u00e0 lo l\u1eafng t\u00edch t\u1ee5 trong ng\u00e0y. Ch\u1ec9 c\u1ea7n d\u00e0nh 15 – 20 ph\u00fat cho yoga c\u01a1 b\u1ea3n, d\u1ea1o b\u1ed9 ho\u1eb7c t\u1eadp th\u00e1i c\u1ef1c quy\u1ec1n, thi\u1ec1n n\u1eb1m<\/a> \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 b\u1eafp, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y tinh th\u1ea7n v\u00e0 c\u01a1 th\u1ec3 d\u1ec5 ch\u1ecbu h\u01a1n, b\u00ecnh t\u0129nh h\u01a1n, v\u00e0 kh\u1ecfe m\u1ea1nh h\u01a1n.\u00a0<\/span><\/p>\n

U\u1ed1ng tr\u00e0 hoa c\u00fac cho d\u1ec5 ng\u1ee7<\/span><\/h3>\n

M\u1ed9t trong nh\u1eefng c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c hi\u1ec7u qu\u1ea3 \u0111\u00f3 l\u00e0 u\u1ed1ng tr\u00e0 hoa c\u00fac. Vi\u1ec7c u\u1ed1ng m\u1ed9t c\u1ed1c tr\u00e0 hoa c\u00fac kho\u1ea3ng m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7, c\u00f9ng v\u1edbi vi\u1ec7c t\u1eaft \u0111i\u1ec7n tho\u1ea1i, gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c h\u01a1n. N\u01b0\u1edbc tr\u00e0 \u1ea5m \u00e1p nh\u1eb9 nh\u00e0ng lan t\u1ecfa kh\u1eafp c\u01a1 th\u1ec3, t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n t\u1eeb \u0111\u1ea7u t\u1edbi ch\u00e2n, gi\u00fap chu\u1ea9n b\u1ecb t\u00e2m tr\u1ea1ng cho gi\u1ea5c ng\u1ee7.<\/span><\/p>\n

S\u1eed d\u1ee5ng li\u1ec7u ph\u00e1p h\u01b0\u01a1ng th\u01a1m<\/span><\/h3>\n

S\u1eed d\u1ee5ng nh\u1eefng m\u00f9i h\u01b0\u01a1ng nh\u1eb9 nh\u00e0ng nh\u01b0 hoa o\u1ea3i h\u01b0\u01a1ng, hoa nh\u00e0i, hoa c\u00fac c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n th\u1ea7n kinh v\u00e0 c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c hi\u1ec7u qu\u1ea3. Khi \u0111\u1ecdc s\u00e1ch tr\u01b0\u1edbc khi \u0111i ng\u1ee7, vi\u1ec7c \u0111\u1ed1t n\u1ebfn th\u01a1m ho\u1eb7c s\u1eed d\u1ee5ng tinh d\u1ea7u c\u00f3 m\u00f9i h\u01b0\u01a1ng n\u00e0y c\u00f3 th\u1ec3 t\u1ea1o ra m\u00f4i tr\u01b0\u1eddng th\u01a1m ng\u00e1t, l\u00e0m d\u1ecbu \u0111i t\u00e2m tr\u1ea1ng v\u00e0 n\u00e3o b\u1ed9 gi\u00fap <\/span>c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb<\/span><\/a> hi\u1ec7u qu\u1ea3. H\u01b0\u01a1ng th\u01a1m t\u1eeb nh\u1eefng lo\u1ea1i n\u00e0y c\u00f3 th\u1ec3 l\u00e0m cho c\u1ea3 c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n ho\u00e0n to\u00e0n, gi\u00fap t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m cho b\u1ea1n d\u1ea7n d\u1ea7n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7.<\/span><\/p>\n

T\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/span><\/h3>\n

Vi\u1ec7c ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc \u1ea5m c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 l\u00e0m cho c\u1ea3 c\u01a1 th\u1ec3 tr\u1edf n\u00ean tho\u1ea3i m\u00e1i. N\u01b0\u1edbc \u1ea5m k\u00edch th\u00edch c\u01a1 th\u1ec3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ch\u1eadm h\u01a1n, l\u00e0m gi\u1ea3m nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho vi\u1ec7c ch\u00ecm s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7 m\u01a1 m\u00e0ng. Tuy nhi\u00ean, n\u00ean tr\u00e1nh vi\u1ec7c t\u1eafm mu\u1ed9n sau 9 gi\u1edd t\u1ed1i, v\u00ec c\u00f3 th\u1ec3 g\u00e2y c\u1ea3m l\u1ea1nh v\u00e0 \u0111\u00f4i khi \u0111e d\u1ecda \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/span><\/p>\n

N\u1eb1m ng\u1ee7 tho\u1ea3i m\u00e1i v\u1edbi ch\u0103n \u1ea5m, n\u1ec7m \u00eam<\/span><\/h3>\n

M\u1ed9t c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c n\u1eeda l\u00e0 thay m\u1edbi v\u1ecf g\u1ed1i, ch\u0103n v\u00e0 ga gi\u01b0\u1eddng th\u01b0\u1eddng xuy\u00ean gi\u00fap b\u1ea3o \u0111\u1ea3m v\u1ec7 sinh v\u00e0 t\u0103ng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/span><\/p>\n

\"N\u1eb1m
N\u1eb1m ng\u1ee7 tho\u1ea3i m\u00e1i v\u1edbi ch\u0103n \u1ea5m, n\u1ec7m \u00eam<\/figcaption><\/figure>\n

Vi\u1ec7c ng\u1ee7 trong kh\u00f4ng gian y\u00ean t\u0129nh l\u00e0 quan tr\u1ecdng \u0111\u1ec3 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7 s\u00e2u. Nghi\u00ean c\u1ee9u cho th\u1ea5y ti\u1ebfng \u1ed3n t\u1ea7n s\u1ed1 th\u1ea5p v\u00e0 ti\u1ebfng \u1ed3n giao th\u00f4ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. N\u1ebfu s\u1ed1ng \u1edf khu v\u1ef1c \u0111\u00f4 th\u1ecb, c\u00f3 th\u1ec3 xem x\u00e9t s\u1eed d\u1ee5ng c\u1eeda s\u1ed5 ch\u1ed1ng \u1ed3n \u0111\u1ec3 t\u1ea1o m\u00f4i tr\u01b0\u1eddng y\u00ean t\u0129nh h\u01a1n.<\/span><\/p>\n

D\u00f9ng \u0111\u00e8n ng\u1ee7 m\u00e0u v\u00e0ng<\/span><\/h3>\n

C\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c hi\u1ec7u qu\u1ea3 n\u1eefa l\u00e0 s\u1eed d\u1ee5ng \u00e1nh s\u00e1ng \u1ea5m \u00e1p nh\u01b0 m\u00e0u v\u00e0ng, m\u00e0u cam, m\u00e0u \u0111\u1ecf nh\u1ea1t c\u00f3 th\u1ec3 t\u1ea1o ra c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb t\u00e2m tr\u1ea1ng cho gi\u1ea5c ng\u1ee7 v\u00e0o bu\u1ed5i t\u1ed1i. Kho\u1ea3ng 1 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 t\u1eaft \u0111\u00e8n c\u00f3 \u00e1nh s\u00e1ng tr\u1eafng v\u00e0 xanh, chuy\u1ec3n sang \u0111\u00e8n c\u00f3 \u00e1nh s\u00e1ng \u1ea5m \u0111\u1ec3 “\u0111\u00e1nh l\u1eeba” c\u01a1 th\u1ec3, gi\u00fap n\u00f3 chu\u1ea9n b\u1ecb cho tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m \u1ea3nh h\u01b0\u1edfng c\u1ee7a \u00e1nh s\u00e1ng k\u00edch th\u00edch \u0111\u1ebfn qu\u00e1 tr\u00ecnh th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/span><\/p>\n

L\u1eddi k\u1ebft<\/span><\/h2>\n

Tr\u00ean \u0111\u00e2y l\u00e0 8 <\/span>c\u00e1ch ng\u1ee7 s\u00e2u gi\u1ea5c<\/b> hi\u1ec7u qu\u1ea3, gi\u00fap cho gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb gi\u1eadt m\u00ecnh v\u00e0o ban \u0111\u00eam. C\u00e1c th\u00f4ng tin trong b\u00e0i vi\u1ebft tr\u00ean \u0111\u01b0\u1ee3c shanhealth.vn bi\u00ean t\u1eadp, mong r\u1eb1ng mang l\u1ea1i gi\u00e1 tr\u1ecb h\u1eefu \u00edch v\u1edbi b\u1ea1n \u0111\u1ecdc.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, tuy nhi\u00ean kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 ng\u1ee7 s\u00e2u gi\u1ea5c. N\u1ebfu b\u1ea1n hay m\u1ea5t ng\u1ee7, h\u00e3y tham kh\u1ea3o…<\/p>\n","protected":false},"author":6,"featured_media":26364,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[204],"tags":[],"_links":{"self":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/26363"}],"collection":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/comments?post=26363"}],"version-history":[{"count":3,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/26363\/revisions"}],"predecessor-version":[{"id":26383,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/26363\/revisions\/26383"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/media\/26364"}],"wp:attachment":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/media?parent=26363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/categories?post=26363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/tags?post=26363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}