{"id":102817,"date":"2021-05-13T00:00:00","date_gmt":"2021-05-13T00:00:00","guid":{"rendered":"https:\/\/docosan-blog.local\/blog\/uncategorized\/cach-chua-mat-ngu-don-gian-va-hieu-qua\/"},"modified":"2025-09-06T18:49:20","modified_gmt":"2025-09-06T11:49:20","slug":"cach-chua-mat-ngu-don-gian-va-hieu-qua","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/tip\/cach-chua-mat-ngu-don-gian-va-hieu-qua\/","title":{"rendered":"10 c\u00e1ch ch\u1eefa m\u1ea5t ng\u1ee7 kh\u00f4ng d\u00f9ng thu\u1ed1c \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111ang b\u1ecb m\u1ea5t ng\u1ee7, c\u00e1c ph\u01b0\u01a1ng ph\u00e1p thay \u0111\u1ed5i h\u00e0nh vi v\u00e0 l\u1ed1i s\u1ed1ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n, gi\u1ea3m thi\u1ec3u c\u00e1c tri\u1ec7u ch\u1ee9ng m\u00e0 ch\u1ee9ng m\u1ea5t ng\u1ee7 mang l\u1ea1i. Tr\u01b0\u1edbc khi \u0111i s\u00e2u v\u00e0o m\u1ed9t s\u1ed1 m\u1eb9o ch\u1eefa m\u1ea5t ng\u1ee7 kh\u00f4ng d\u00f9ng thu\u1ed1c, b\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 t\u00ecm hi\u1ec3u th\u00eam v\u1ec1 nguy\u00ean nh\u00e2n v\u00e0 tri\u1ec7u ch\u1ee9ng b\u1ec7nh m\u1ea5t ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">1. Th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Khi b\u1ecb m\u1ea5t ng\u1ee7, b\u1ea1n n\u00ean th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n th\u1ee9c d\u1eady v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p. Tuy nhi\u00ean b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n n\u1ebfu nh\u1eefng gi\u1ea5c ng\u1ee7 trong tu\u1ea7n kh\u00f4ng \u0111\u01b0\u1ee3c s\u00e2u v\u00e0 \u0111\u1ee7 gi\u1ea5c.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">2. H\u1ea1n ch\u1ebf ho\u1eb7c c\u1eaft b\u1ecf r\u01b0\u1ee3u v\u00e0 c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 nicotine, caffeine<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">T\u00e1c d\u1ee5ng c\u1ee7a caffeine c\u00f3 th\u1ec3 k\u00e9o d\u00e0i trong v\u00e0i gi\u1edd cho \u0111\u1ebfn c\u1ea3 ng\u00e0y, v\u00ec v\u1eady kh\u1ea3 n\u0103ng caffeine \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 l\u00e0 r\u1ea5t \u0111\u00e1ng k\u1ec3, kh\u00f4ng ch\u1ec9 g\u00e2y kh\u00f3 ng\u1ee7 m\u00e0 c\u00f2n c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n th\u01b0\u1eddng xuy\u00ean th\u1ee9c gi\u1ea5c.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">R\u01b0\u1ee3u c\u00f3 th\u1ec3 mang l\u1ea1i t\u00e1c d\u1ee5ng an th\u1ea7n trong v\u00e0i gi\u1edd \u0111\u1ea7u ti\u00ean sau khi u\u1ed1ng, nh\u01b0ng sau \u0111\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n ng\u1ee7 kh\u00f4ng y\u00ean gi\u1ea5c. N\u1ebfu b\u1ea1n \u0111ang s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i thu\u1ed1c c\u00f3 t\u00e1c d\u1ee5ng k\u00edch th\u00edch, ch\u1eb3ng h\u1ea1n nh\u01b0 thu\u1ed1c th\u00f4ng m\u0169i ho\u1eb7c thu\u1ed1c h\u00edt hen suy\u1ec5n, h\u00e3y trao \u0111\u1ed5i b\u00e1c s\u0129 \u0111\u00e2u l\u00e0 th\u1eddi gian t\u1ed1t nh\u1ea5t n\u00ean d\u00f9ng \u0111\u1ec3 gi\u00fap gi\u1ea3m thi\u1ec3u b\u1ea5t k\u1ef3 \u1ea3nh h\u01b0\u1edfng n\u00e0o \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" class=\"wp-image-9309\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/04\/tri-mat-ngu-min.png\" alt=\"tri mat ngu\" \/>\r\n<figcaption class=\"wp-element-caption\">Ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng c\u00e1ch lo\u1ea1i b\u1ecf r\u01b0\u1ee3u v\u00e0 c\u00e1c ch\u1ea5t k\u00edch th\u00edch<\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">3. H\u1ea1n ch\u1ebf ng\u1ee7 tr\u01b0a<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Nghe t\u01b0\u1edfng ch\u1eebng \u0111\u01a1n gi\u1ea3n nh\u01b0ng h\u1ea1n ch\u1ebf ng\u1ee7 tr\u01b0a c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch ch\u1eefa m\u1ea5t ng\u1ee7 hi\u1ec7u qu\u1ea3. B\u1ea1n n\u00ean thi\u1ebft l\u1eadp, duy tr\u00ec m\u1ed9t th\u00f3i quen ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 r\u00e8n luy\u1ec7n b\u1ea3n th\u00e2n \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1edd \u0111i ng\u1ee7 nh\u1ea5t qu\u00e1n. Ng\u1ee7 tr\u01b0a qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a gi\u1ea5c ng\u1ee7 ban \u0111\u00eam.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">4. Luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tuy nhi\u00ean, kh\u00f4ng n\u00ean t\u1eadp th\u1ec3 d\u1ee5c ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00ec c\u00f3 th\u1ec3 g\u00e2y k\u00edch th\u00edch c\u01a1 th\u1ec3 v\u00e0 h\u01b0ng ph\u1ea5n khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7. C\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c \u00edt nh\u1ea5t ba gi\u1edd tr\u01b0\u1edbc khi b\u1ea1n \u0111\u1ecbnh ngh\u1ec9 ng\u01a1i v\u00e0o ban \u0111\u00eam.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">5. H\u1ea1n ch\u1ebf th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng tr\u00ean gi\u01b0\u1eddng ng\u1ee7<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n \u0111\u00e3 th\u1eed nhi\u1ec1u c\u00e1ch ch\u1eefa m\u1ea5t ng\u1ee7 nh\u01b0ng kh\u00f4ng kh\u1ea3 quan, th\u00ec c\u00f3 th\u1ec3 do b\u1ea1n th\u01b0\u1eddng th\u1ef1c hi\u1ec7n c\u00e1c h\u00e0nh \u0111\u1ed9ng nh\u01b0 h\u1ecdc b\u00e0i, xem \u0111i\u1ec7n tho\u1ea1i, xem tivi ho\u1eb7c nghe \u0111\u00e0i v.v. ngay tr\u00ean gi\u01b0\u1eddng, ho\u1eb7c th\u1eadm ch\u00ed trong ph\u00f2ng ng\u1ee7. T\u1ea5t c\u1ea3 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 khi\u1ebfn b\u1ea1n kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">6. Kh\u00f4ng \u0103n u\u1ed1ng ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u0102n t\u1ed1i mu\u1ed9n ho\u1eb7c \u0103n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t h\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1eef cho b\u1ea1n t\u1ec9nh t\u00e1o. \u0110\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n b\u1ecb tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GERD) ho\u1eb7c \u1ee3 chua, b\u1ea1n c\u1ea7n tr\u00e1nh \u0103n v\u00e0 u\u1ed1ng ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m cho c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ea1n t\u1ed3i t\u1ec7 h\u01a1n. Ngo\u00e0i ra, u\u1ed1ng nhi\u1ec1u ch\u1ea5t l\u1ecfng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y cho\u00e1ng ng\u1ee3p cho b\u00e0ng quang, khi\u1ebfn b\u1ea1n ph\u1ea3i \u0111i v\u1ec7 sinh th\u01b0\u1eddng xuy\u00ean v\u00e0 l\u00e0m phi\u1ec1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">7. L\u00e0m cho m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Nhi\u1ec7t \u0111\u1ed9, \u00e1nh s\u00e1ng v\u00e0 ti\u1ebfng \u1ed3n trong ph\u00f2ng ng\u1ee7 n\u00ean \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. B\u1ea1n c\u1ea7n t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i nh\u1ea5t cho chi\u1ebfc gi\u01b0\u1eddng c\u1ee7a b\u1ea1n.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">8. Gi\u1ea3i quy\u1ebft nh\u1eefng lo l\u1eafng tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">H\u00e3y c\u00e2n nh\u1eafc d\u00e0nh ra m\u1ed9t kho\u1ea3ng th\u1eddi gian, c\u00f3 th\u1ec3 l\u00e0 sau b\u1eefa t\u1ed1i \u0111\u1ec3 xem l\u1ea1i m\u1ed9t ng\u00e0y \u0111\u00e3 tr\u1ea3i qua v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch cho ng\u00e0y h\u00f4m sau. M\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 tr\u00e1nh l\u00e0m nh\u1eefng \u0111i\u1ec1u n\u00e0y trong khi b\u1ea1n c\u1ed1 g\u1eafng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n lo\u1ea1i b\u1ecf c\u00e1c m\u1ed1i b\u1eadn t\u00e2m.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">9. Gi\u1ea3m c\u0103ng th\u1eb3ng<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">C\u00f3 m\u1ed9t s\u1ed1 li\u1ec7u ph\u00e1p th\u01b0 gi\u00e3n v\u00e0 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u0103ng th\u1eb3ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1eed \u0111\u1ec3 th\u01b0 gi\u00e3n tinh th\u1ea7n v\u00e0 c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. V\u00ed d\u1ee5 nh\u01b0 th\u01b0 gi\u00e3n c\u01a1 li\u00ean t\u1ee5c b\u1eb1ng k\u1ef9 thu\u1eadt h\u00edt th\u1edf s\u00e2u, thi\u1ec1n v\u00e0 li\u1ec7u ph\u00e1p ph\u1ea3n h\u1ed3i sinh h\u1ecdc (biofeedback) v.v.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" class=\"wp-image-9311\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/04\/cach-tri-mat-ngu-min.jpg\" alt=\"cach tri mat ngu\" \/>\r\n<figcaption class=\"wp-element-caption\">K\u1ef9 thu\u1eadt th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh gi\u00fap ch\u1eefa m\u1ea5t ng\u1ee7 v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng<\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">10. Li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c (cognitive therapy)<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c gi\u00fap ng\u01b0\u1eddi b\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 x\u00e1c \u0111\u1ecbnh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nh\u1eefng suy ngh\u0129 v\u00e0 ni\u1ec1m tin kh\u00f4ng ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra ch\u1ee9ng m\u1ea5t ng\u1ee7. Ngo\u00e0i ra, li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c c\u00f3 th\u1ec3 cung c\u1ea5p cho b\u1ea1n th\u00f4ng tin th\u00edch h\u1ee3p v\u1ec1 \u0111\u1ecbnh m\u1ee9c gi\u1ea5c ng\u1ee7, s\u1ef1 thay \u0111\u1ed5i gi\u1ea5c ng\u1ee7 li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c v\u00e0 gi\u00fap thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau ng\u1ee7 h\u1ee3p l\u00fd. C\u00e1c chuy\u00ean gia t\u00e2m l\u00fd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n li\u1ec7u ph\u00e1p n\u00e0y \u0111\u1ec3 ch\u1eefa m\u1ea5t ng\u1ee7.<\/p>\r\n<p>Ngo\u00e0i ra, vi\u1ec7c b\u1ed5 sung vitamin B b\u1eb1ng <a href=\"https:\/\/cares.docosan.com\/products\/vien-uong-bo-sung-vitamin-b-nat-b&amp;utm_medium=vien-uong-bo-sung-vitamin-b-nat-b&amp;utm_campaign=blogpage&amp;utm_id=mega\" target=\"_blank\" rel=\"noopener\">NATB<\/a> m\u1ed7i ng\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n nh\u1edd t\u00e1c d\u1ee5ng ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd. K\u1ebft h\u1ee3p c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n \u0111\u1ed1i s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea9y l\u00f9i ch\u1ee9ng m\u1ea5t ng\u1ee7 m\u00e0 kh\u00f4ng c\u1ea7n d\u00f9ng \u0111\u1ebfn thu\u1ed1c.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Chuy\u00ean gia t\u00e2m l\u00fd v\u00e0 Trung t\u00e2m t\u01b0 v\u1ea5n uy t\u00edn<\/h2>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><a href=\"https:\/\/www.docosan.com\/phong-kham\/trung-tam-tu-van---tri-lieu-tam-ly-share-452\">SHARE<\/a>\u00a0\u0111\u01b0\u1ee3c th\u00e0nh l\u1eadp t\u1eeb n\u0103m 2008 \u2013 l\u00e0 m\u1ed9t trong nh\u1eefng trung t\u00e2m \u0111i\u1ec1u tr\u1ecb t\u00e2m l\u00fd \u0111\u1ea7u ti\u00ean t\u1ea1i H\u00e0 N\u1ed9i.<\/li>\r\n\r\n\r\n\r\n<li><a href=\"https:\/\/www.docosan.com\/bac-si\/tran-anh-vu-448?c=349\">Chuy\u00ean gia Tr\u1ea7n Anh V\u0169<\/a>\u00a0\u0111\u00e3 c\u00f3 9 n\u0103m kinh nghi\u1ec7m trong vi\u1ec7c tham v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb t\u00e2m l\u00fd.<\/li>\r\n\r\n\r\n\r\n<li><a href=\"https:\/\/www.docosan.com\/bac-si\/doan-thi-huong-845?c=452\">Chuy\u00ean gia t\u00e2m l\u00fd \u0110o\u00e0n Th\u1ecb H\u01b0\u01a1ng<\/a>\u00a0l\u00e0 m\u1ed9t trong nh\u1eefng Th\u1ea1c s\u1ef9 t\u00e2m l\u00fd l\u00e2m s\u00e0ng \u0111\u1ea7u ti\u00ean trong ch\u01b0\u01a1ng tr\u00ecnh h\u1ee3p t\u00e1c \u0111\u00e0o t\u1ea1o th\u1ea1c s\u1ef9 l\u00e2m s\u00e0ng gi\u1eefa Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc gi\u00e1o d\u1ee5c H\u00e0 N\u1ed9i v\u00e0 Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Vanderbilt Hoa K\u1ef3.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Hy v\u1ecdng sau b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u1ecdc \u0111\u00e3 c\u00f3 th\u00eam nh\u1eefng th\u00f4ng tin h\u1eefu \u00edch v\u1ec1 10 c\u00e1ch ch\u1eefa m\u1ea5t ng\u1ee7 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3. N\u1ebfu t\u1ea1i bi\u1ec7n ph\u00e1p t\u1ea1i nh\u00e0 kh\u00f4ng mang l\u1ea1i k\u1ebft qu\u1ea3 cao, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n trao \u0111\u1ed5i th\u00eam v\u1edbi c\u00e1c chuy\u00ean gia.<\/p>\r\n\r\n\r\n<hr class=\"wp-block-separator has-css-opacity\" \/>\r\n\r\n\r\n<p class=\"has-text-align-right wp-block-paragraph\"><strong>Ngu\u1ed3n tham kh\u1ea3o: <a class=\"rank-math-link\" href=\"https:\/\/www.webmd.com\/women\/guide\/insomnia-tips\" target=\"_blank\" rel=\"noreferrer noopener nofollow\" aria-label=\" (opens in a new tab)\">webmd<\/a><\/strong><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111ang b\u1ecb m\u1ea5t ng\u1ee7, c\u00e1c ph\u01b0\u01a1ng ph\u00e1p thay \u0111\u1ed5i h\u00e0nh vi v\u00e0 l\u1ed1i s\u1ed1ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n, gi\u1ea3m thi\u1ec3u c\u00e1c tri\u1ec7u ch\u1ee9ng m\u00e0 ch\u1ee9ng m\u1ea5t ng\u1ee7 mang l\u1ea1i. Tr\u01b0\u1edbc khi \u0111i s\u00e2u v\u00e0o m\u1ed9t s\u1ed1 m\u1eb9o ch\u1eefa m\u1ea5t ng\u1ee7 kh\u00f4ng d\u00f9ng thu\u1ed1c, b\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":85643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[413,414,415],"class_list":["post-102817","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tip","tag-cach-chua-mat-ngu","tag-chua-mat-ngu","tag-tri-mat-ngu"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/04\/tri-mat-ngu-min-600x400.png","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/04\/tri-mat-ngu-min-600x428.png","author_info":{"display_name":"D\u01b0\u1ee3c s\u0129, Th\u1ea1c s\u0129 Nguy\u1ec5n Th\u1ecb Thanh T\u00fa","author_link":"https:\/\/www.docosan.com\/blog\/author\/tunguyen\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/102817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=102817"}],"version-history":[{"count":4,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/102817\/revisions"}],"predecessor-version":[{"id":175055,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/102817\/revisions\/175055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/85643"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=102817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=102817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=102817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}