{"id":105965,"date":"2023-08-15T00:00:00","date_gmt":"2023-08-15T00:00:00","guid":{"rendered":"https:\/\/docosan-blog.local\/blog\/uncategorized\/cach-gay-buon-ngu\/"},"modified":"2023-08-17T00:00:00","modified_gmt":"2023-08-17T00:00:00","slug":"cach-gay-buon-ngu","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/tip\/cach-gay-buon-ngu\/","title":{"rendered":"Top 8 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 \u0111\u01a1n gi\u1ea3n, ng\u1ee7 ngon h\u01a1n"},"content":{"rendered":"\n<p class=\"has-gray-200-background-color has-background wp-block-paragraph\"><strong>Gi\u1ea5c ng\u1ee7 \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. Tuy nhi\u00ean, cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n v\u00e0 c\u0103ng th\u1eb3ng khi\u1ebfn vi\u1ec7c t\u00ecm ki\u1ebfm gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n. May m\u1eafn thay, ch\u00fang ta c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng nh\u1eefng b\u00ed quy\u1ebft th\u01b0 gi\u00e3n nh\u01b0 l\u00e0 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 v\u00e0 gi\u1eef cho gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh th\u1eadt ngon l\u00e0nh. C\u00f9ng <a href=\"https:\/\/www.docosan.com\/\">Doctor c\u00f3 s\u1eb5n<\/a> \u00e1p d\u1ee5ng nh\u1eefng b\u00ed quy\u1ebft trong b\u00e0i vi\u1ebft v\u00e0 t\u1ea1o cho m\u00ecnh m\u1ed9t th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh, b\u1ea1n s\u1ebd c\u00f3 tinh th\u1ea7n t\u1ec9nh t\u00e1o h\u01a1n \u0111\u1ec3 \u0111\u00f3n nh\u1eadn ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c l\u00e0 do \u0111\u00e2u?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c c\u00f3 th\u1ec3 do nhi\u1ec1u nguy\u00ean nh\u00e2n kh\u00e1c nhau. \u0110\u00e3 c\u00f3 kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u00ecm \u0111\u1ebfn c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng sau m\u1ed9t ng\u00e0y lao \u0111\u1ed9ng n\u1eb7ng nh\u1ecdc. M\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/chung-roi-loan-giac-ngu\/\" target=\"_blank\" rel=\"noreferrer noopener\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/a><\/strong>: M\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 nh\u01b0 m\u1ea5t ng\u1ee7 (insomnia), gi\u1ea5c ng\u1ee7 kh\u00f4ng s\u00e2u, gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ho\u1eb7c gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c.<\/li>\n\n\n\n<li><strong>Stress v\u00e0 lo \u00e2u<\/strong>: C\u0103ng th\u1eb3ng, lo l\u1eafng, v\u00e0 c\u0103ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n kh\u00f3 th\u01b0 gi\u00e3n v\u00e0 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd<\/strong>: C\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m l\u00fd nh\u01b0 tr\u1ea7m c\u1ea3m, r\u1ed1i lo\u1ea1n lo \u00e2u, v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 li\u00ean quan \u0111\u1ebfn nhau v\u00e0 c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c.<\/li>\n\n\n\n<li><strong>S\u1eed d\u1ee5ng ch\u1ea5t k\u00edch th\u00edch<\/strong>: C\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 cafein (trong c\u00e0 ph\u00ea, n\u01b0\u1edbc ng\u1ecdt), nicotine (trong thu\u1ed1c l\u00e1), v\u00e0 c\u00e1c lo\u1ea1i thu\u1ed1c k\u00edch th\u00edch kh\u00e1c c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 g\u00e2y ra t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7.<\/li>\n\n\n\n<li><strong>S\u1ef1 thay \u0111\u1ed5i trong th\u00f3i quen ng\u1ee7<\/strong>: Thay \u0111\u1ed5i m\u00fai gi\u1edd, th\u1eddi gian ng\u1ee7 kh\u00f4ng \u0111\u1ec1u \u0111\u1eb7n, v\u00e0 thay \u0111\u1ed5i th\u00f3i quen ng\u1ee7 kh\u00e1c c\u00f3 th\u1ec3 g\u00e2y ra r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>C\u00e1c y\u1ebfu t\u1ed1 m\u00f4i tr\u01b0\u1eddng<\/strong>: \u00c1nh s\u00e1ng qu\u00e1 m\u1ea1nh, ti\u1ebfng \u1ed3n, nhi\u1ec7t \u0111\u1ed9 kh\u00f4ng ph\u00f9 h\u1ee3p, v\u00e0 \u0111i\u1ec1u ki\u1ec7n m\u00f4i tr\u01b0\u1eddng kh\u00f4ng t\u1ed1t c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li><strong>T\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe<\/strong>: C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 \u0111au, r\u1ed1i lo\u1ea1n h\u00f4 h\u1ea5p, ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh l\u00fd th\u1ea7n kinh, v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">M\u1ed9t s\u1ed1 h\u1ed9i ch\u1ee9ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 nhi\u1ec1u h\u1ed9i ch\u1ee9ng v\u00e0 b\u1ec7nh l\u00fd c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a m\u1ed9t ng\u01b0\u1eddi. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 h\u1ed9i ch\u1ee9ng ph\u1ed5 bi\u1ebfn v\u00e0 b\u1ec7nh l\u00fd c\u00f3 th\u1ec3 g\u00e2y ra v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/strong>: G\u1ed3m nhi\u1ec1u lo\u1ea1i nh\u01b0 m\u1ea5t ng\u1ee7, ch\u00f3ng m\u1eb7t, gi\u1ea5c ng\u1ee7 ch\u1eadp ch\u1eddn, gi\u1ea5c ng\u1ee7 n\u00f3i, gi\u1eadt m\u00ecnh khi ng\u1ee7, gi\u1ea5c ng\u1ee7 d\u1eady qu\u00e1 s\u1edbm, gi\u1ea5c ng\u1ee7 ban ng\u00e0y. Nh\u1eefng r\u1ed1i lo\u1ea1n n\u00e0y g\u00e2y ra kh\u00f3 kh\u0103n trong vi\u1ec7c v\u00e0o gi\u1ea5c, duy tr\u00ec gi\u1ea5c ng\u1ee7 ho\u1eb7c ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m.<\/li>\n\n\n\n<li><strong>H\u1ed9i ch\u1ee9ng ch\u00e2n r\u1ee5t<\/strong>: H\u1ed9i ch\u1ee9ng ch\u00e2n r\u1ee5t, c\u00f2n g\u1ecdi l\u00e0 h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean, l\u00e0 t\u00ecnh tr\u1ea1ng khi c\u1ea3m gi\u00e1c r\u00edt r\u1ecbt ho\u1eb7c kh\u00f3 ch\u1ecbu \u1edf ch\u00e2n khi \u0111i\u1ec1u ch\u1ec9nh v\u00e0o gi\u1edd \u0111i ng\u1ee7, g\u00e2y ra kh\u00f3 kh\u0103n trong vi\u1ec7c th\u01b0 gi\u00e3n v\u00e0 v\u00e0o gi\u1ea5c.<\/li>\n\n\n\n<li><strong>H\u1ed9i ch\u1ee9ng m\u1ea5t h\u01a1i khi ng\u1ee7 (Sleep Apnea)<\/strong>: \u0110\u00e2y l\u00e0 t\u00ecnh tr\u1ea1ng khi h\u00f4 h\u1ea5p b\u1ecb t\u1ea1m d\u1eebng trong l\u00fac ng\u1ee7, th\u01b0\u1eddng do vi\u1ec7c t\u1eafc ngh\u1ebdn \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p. N\u1ea1n nh\u00e2n c\u1ee7a h\u1ed9i ch\u1ee9ng m\u1ea5t h\u01a1i khi ng\u1ee7 th\u01b0\u1eddng c\u00f3 gi\u1ea5c ng\u1ee7 gi\u00e1n \u0111o\u1ea1n v\u00e0 kh\u00f4ng ngon.<\/li>\n\n\n\n<li><strong>H\u1ed9i ch\u1ee9ng RLS (Restless Legs Syndrome &#8211; RLS)<\/strong>: H\u1ed9i ch\u1ee9ng RLS g\u00e2y ra c\u1ea3m gi\u00e1c r\u00edt r\u1ecbt ho\u1eb7c c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu \u1edf ch\u00e2n, th\u01b0\u1eddng khi n\u1eb1m xu\u1ed1ng, d\u1eabn \u0111\u1ebfn kh\u00f3 kh\u0103n trong vi\u1ec7c th\u01b0 gi\u00e3n v\u00e0 ng\u1ee7.<\/li>\n\n\n\n<li><strong>R\u1ed1i lo\u1ea1n h\u00e0nh vi gi\u1ea5c ng\u1ee7 REM (Rapid Eye Movement Sleep Behavior Disorder &#8211; RBD)<\/strong>: Trong tr\u1ea1ng th\u00e1i RBD, ng\u01b0\u1eddi b\u1ec7nh th\u01b0\u1eddng th\u1ef1c hi\u1ec7n c\u00e1c h\u00e0nh \u0111\u1ed9ng ho\u1eb7c v\u1eadn \u0111\u1ed9ng trong khi \u0111ang m\u01a1, d\u1eabn \u0111\u1ebfn gi\u1ea5c m\u01a1 ho\u1eb7c h\u00e0nh vi g\u00e2y ch\u1ea5n th\u01b0\u01a1ng cho b\u1ea3n th\u00e2n ho\u1eb7c ng\u01b0\u1eddi kh\u00e1c.<\/li>\n\n\n\n<li><strong>Lo\u1ea1n th\u1ee9c \u0103n \u0111\u00eam (Night Eating Syndrome)<\/strong>: Ng\u01b0\u1eddi b\u1ecb lo\u1ea1n th\u1ee9c \u0103n \u0111\u00eam th\u01b0\u1eddng \u0103n nhi\u1ec1u trong ban \u0111\u00eam, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 th\u1ee9c d\u1eady \u0103n trong l\u00fac ng\u1ee7, g\u00e2y \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>B\u1ec7nh l\u00fd l\u00fd do l\u00e3o h\u00f3a<\/strong>: M\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe li\u00ean quan \u0111\u1ebfn l\u00e3o h\u00f3a nh\u01b0 b\u1ec7nh Parkinson, Alzheimer, hay c\u01a1n \u0111au t\u1eeb b\u1ec7nh kh\u1edbp c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>B\u1ec7nh l\u00fd t\u00e2m th\u1ea7n<\/strong>: M\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n nh\u01b0 tr\u1ea7m c\u1ea3m, lo \u00e2u, v\u00e0 r\u1ed1i lo\u1ea1n t\u00e2m l\u00fd kh\u00e1c c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">H\u1ec7 l\u1ee5y nghi\u00eam tr\u1ecdng c\u1ee7a vi\u1ec7c bu\u1ed3n ng\u1ee7 nh\u01b0ng kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu\u1ed3n ng\u1ee7 m\u00e0 kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c c\u00f3 th\u1ec3 g\u00e2y ra m\u1ed9t s\u1ed1 h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 h\u1eadu qu\u1ea3 ph\u1ed5 bi\u1ebfn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u1ec7t m\u1ecfi v\u00e0 gi\u1ea3m n\u0103ng su\u1ea5t<\/strong>: Thi\u1ebfu ng\u1ee7 khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng trong su\u1ed1t ng\u00e0y, l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung.<\/li>\n\n\n\n<li><strong>S\u1ef1 suy gi\u1ea3m ch\u1ee9c n\u0103ng ghi nh\u1edb th\u00f4ng tin<\/strong>: Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung, h\u1ecdc t\u1eadp, ghi nh\u1edb th\u00f4ng tin v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c t\u00e1c v\u1ee5 tinh th\u1ea7n.<\/li>\n\n\n\n<li><strong>T\u0103ng nguy c\u01a1 tai n\u1ea1n<\/strong>: Thi\u1ebfu ng\u1ee7 l\u00e0m suy y\u1ebfu kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng v\u00e0 t\u0103ng nguy c\u01a1 g\u00e2y tai n\u1ea1n, \u0111\u1eb7c bi\u1ec7t khi l\u00e1i xe ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung.<\/li>\n\n\n\n<li><strong>T\u00ecnh tr\u1ea1ng t\u00e2m l\u00fd kh\u00f4ng \u1ed5n \u0111\u1ecbnh<\/strong>: Bu\u1ed3n ng\u1ee7 li\u00ean t\u1ee5c c\u00f3 th\u1ec3 g\u00e2y ra c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng, lo l\u1eafng, s\u1ef1 t\u1ee9c gi\u1eadn v\u00e0 t\u0103ng nguy c\u01a1 r\u1ed1i lo\u1ea1n t\u00e2m l\u00fd nh\u01b0 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u.<\/li>\n\n\n\n<li><strong>Suy gi\u1ea3m s\u1ee9c \u0111\u1ec1 kh\u00e1ng<\/strong>: Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 c\u00f3 th\u1ec3 l\u00e0m suy y\u1ebfu h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch c\u1ee7a b\u1ea1n, l\u00e0m b\u1ea1n d\u1ec5 b\u1ecb b\u1ec7nh v\u00e0 kh\u00f3 ph\u1ee5c h\u1ed3i sau khi b\u1ecb \u1ed1m.<\/li>\n\n\n\n<li><strong>T\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh<\/strong>: Thi\u1ebfu ng\u1ee7 li\u00ean t\u1ee5c c\u00f3 th\u1ec3 gia t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 b\u1ec7nh tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng, b\u00e9o ph\u00ec v\u00e0 huy\u1ebft \u00e1p cao.<\/li>\n\n\n\n<li><strong>\u1ea2nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn m\u1ed1i quan h\u1ec7<\/strong>: Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m suy y\u1ebfu m\u1ed1i quan h\u1ec7.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 nhi\u1ec1u c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 t\u1ef1 nhi\u00ean v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 th\u1ee7 thu\u1eadt v\u00e0 thay \u0111\u1ed5i th\u00f3i quen h\u00e0ng ng\u00e0y. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 t\u1ef1 nhi\u00ean:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Thi\u1ebft l\u1eadp th\u00f3i quen ng\u1ee7 &#8211; C\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 \u0111\u01a1n gi\u1ea3n:<\/strong> C\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi gian m\u1ed7i ng\u00e0y, bao g\u1ed3m c\u1ea3 cu\u1ed1i tu\u1ea7n. Th\u00f3i quen n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh h\u1ec7 th\u1ed1ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i<\/strong>: T\u1ea1o ra m\u00f4i tr\u01b0\u1eddng ng\u1ee7 y\u00ean t\u0129nh, tho\u1ea3i m\u00e1i v\u00e0 t\u1ed1i. \u0110\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 \u0111\u01b0\u1ee3c tho\u00e1ng \u0111\u00e3ng v\u00e0 \u1ea5m c\u00fang, gi\u1ea3m ti\u1ebfng \u1ed3n v\u00e0 \u00e1nh s\u00e1ng m\u1ea1nh.<\/li>\n\n\n\n<li><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i v\u00e0 thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7<\/strong>: \u00c1nh s\u00e1ng m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u01a1 ch\u1ebf gi\u1ea5c ng\u1ee7. H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 m\u00e1y t\u00ednh \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n\n\n\n<li><strong>T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n<\/strong>: Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. \u0110\u1ecdc s\u00e1ch, t\u1eafm n\u01b0\u1edbc \u1ea5m, ng\u1ed3i thi\u1ec1n, ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 nh\u1eb9 l\u00e0 nh\u1eefng c\u00e1ch t\u1ed1t \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n\n\n\n<li><strong>Tr\u00e1nh th\u1ee9c khuya v\u00e0 u\u1ed1ng cafein<\/strong>: Tr\u00e1nh u\u1ed1ng cafein v\u00e0 c\u00e1c \u0111\u1ed3 u\u1ed1ng k\u00edch th\u00edch kh\u00e1c v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 t\u1ed1i. \u0110\u1ed3ng th\u1eddi, tr\u00e1nh \u0103n qu\u00e1 no ho\u1eb7c u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 tr\u00e1nh gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n.<\/li>\n\n\n\n<li><strong>T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n<\/strong>: T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. Tuy nhi\u00ean, h\u00e3y tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1eaft tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gia t\u0103ng c\u01a1 h\u1ed9i b\u1ecb \u0111\u00e1nh th\u1ee9c. \u0110\u00e2y l\u00e0 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 \u0111\u01a1n gi\u1ea3n nh\u01b0ng kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft \u0111\u1ebfn.<\/li>\n\n\n\n<li><strong>S\u1eed d\u1ee5ng k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n<\/strong>: C\u00f3 th\u1ec3 th\u1eed s\u1eed d\u1ee5ng c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 th\u1edf s\u00e2u, yoga, hay tai massage \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2023\/08\/cach-gay-buon-ngu-2.jpg\" alt=\"c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7\" class=\"wp-image-83796\"\/><figcaption class=\"wp-element-caption\">H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 &#8211; C\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-ed15ddd2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/www.docosan.com\/chuyen-khoa\/tam-ly-s24\" style=\"background-color:#d62d68\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0110\u1eb7t l\u1ecbch t\u01b0 v\u1ea5n chuy\u00ean gia t\u00e2m l\u00fd gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 b\u1eb1ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1eed d\u1ee5ng m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u0169ng l\u00e0 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 hi\u1ec7u qu\u1ea3. M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng<\/strong>: H\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng ch\u1ee9a tryptophan, m\u1ed9t ch\u1ea5t \u0111\u01b0\u1ee3c bi\u1ebfn \u0111\u1ed5i th\u00e0nh serotonin v\u00e0 melatonin, gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>C\u00e1c lo\u1ea1i h\u1ea1t kh\u00e1c<\/strong>: H\u1ea1t lanh, h\u1ea1nh nh\u00e2n, h\u1ea1t b\u00ed \u0111\u1ecf v\u00e0 h\u1ea1t chia c\u0169ng ch\u1ee9a tryptophan v\u00e0 l\u00e0 ngu\u1ed3n t\u1ed1t c\u00e1c ch\u1ea5t b\u1ed5 sung dinh d\u01b0\u1ee1ng cho gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>Tr\u00e1i c\u00e2y<\/strong>: M\u1ed9t s\u1ed1 lo\u1ea1i tr\u00e1i c\u00e2y nh\u01b0 chu\u1ed1i, l\u1ef1u, v\u00e0 qu\u1ea3 anh \u0111\u00e0o c\u0169ng ch\u1ee9a melatonin t\u1ef1 nhi\u00ean, gi\u00fap \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>S\u1eefa v\u00e0 s\u1ea3n ph\u1ea9m s\u1eefa<\/strong>: S\u1eefa ch\u1ee9a tryptophan v\u00e0 c\u00f3 t\u00e1c d\u1ee5ng th\u01b0 gi\u00e3n, gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. Ngo\u00e0i ra, m\u1ed9t c\u1ed1c s\u1eefa \u1ea5m c\u00f3 th\u1ec3 mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 an \u1ee7i.<\/li>\n\n\n\n<li><strong>Th\u1ef1c ph\u1ea9m gi\u00e0u magi\u00ea<\/strong>: C\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, h\u1ea1t b\u00ed \u0111\u1ecf, c\u1ee7 s\u1eafn, v\u00e0 c\u00e2y x\u00e0 l\u00e1ch cung c\u1ea5p magi\u00ea, m\u1ed9t kho\u00e1ng ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/li>\n\n\n\n<li><strong>Cacao<\/strong>: Cacao t\u1ef1 nhi\u00ean (kh\u00f4ng ph\u1ea3i chocolate ch\u1ee9a \u0111\u01b0\u1eddng) c\u00f3 ch\u1ee9a magnesi, gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/li>\n\n\n\n<li><strong>Cam v\u00e0 chanh<\/strong>: Cam v\u00e0 chanh l\u00e0 ngu\u1ed3n gi\u00e0u vitamin C v\u00e0 c\u00f3 t\u00e1c d\u1ee5ng th\u01b0 gi\u00e3n, gi\u00fap gi\u1ea3m stress v\u00e0 lo \u00e2u, c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>G\u1ea1o l\u1ee9t<\/strong>: G\u1ea1o l\u1ee9t c\u00f3 ch\u1ee9a ch\u1ea5t gaba, m\u1ed9t h\u1ee3p ch\u1ea5t thi\u00ean nhi\u00ean gi\u00fap th\u01b0 gi\u00e3n v\u00e0 l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 v\u1edbi thu\u1ed1c &#8211; N\u00ean hay kh\u00f4ng n\u00ean?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 l\u00e0 g\u00ec?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Thu\u1ed1c ng\u1ee7 l\u00e0 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 gi\u00fap ng\u01b0\u1eddi d\u00f9ng th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 d\u00e0ng h\u01a1n trong vi\u1ec7c \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. Nh\u1eefng lo\u1ea1i thu\u1ed1c n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 thu\u1ed1c an th\u1ea7n ho\u1eb7c thu\u1ed1c t\u1ea1o gi\u1ea5c ng\u1ee7. Ch\u00fang c\u00f3 t\u00e1c \u0111\u1ed9ng l\u00ean h\u1ec7 th\u1ed1ng th\u1ea7n kinh trung \u01b0\u01a1ng c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng, lo \u00e2u v\u00e0 k\u00edch th\u00edch qu\u00e1 tr\u00ecnh ng\u1ee7.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 ph\u1ed5 bi\u1ebfn, bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Benzodiazepines<\/strong>: \u0110\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i thu\u1ed1c an th\u1ea7n d\u00f9ng \u0111\u1ec3 gi\u1ea3m lo \u00e2u v\u00e0 gi\u00fap d\u1ec5 ng\u1ee7. C\u00e1c lo\u1ea1i benzodiazepines th\u00f4ng d\u1ee5ng bao g\u1ed3m alprazolam, diazepam v\u00e0 lorazepam.<\/li>\n\n\n\n<li><strong>Z-drugs<\/strong>: \u0110\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 c\u00f3 t\u00e1c \u0111\u1ed9ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 benzodiazepines, nh\u01b0ng \u00edt t\u00e1c d\u1ee5ng ph\u1ee5. M\u1ed9t s\u1ed1 Z-drugs ph\u1ed5 bi\u1ebfn l\u00e0 zolpidem, zaleplon v\u00e0 eszopiclone.<\/li>\n\n\n\n<li><strong>Thu\u1ed1c k\u00edch th\u00edch gi\u1ea5c ng\u1ee7<\/strong>: C\u00e1c lo\u1ea1i thu\u1ed1c n\u00e0y gi\u00fap k\u00edch th\u00edch h\u1ec7 th\u1ed1ng th\u1ea7n kinh \u0111\u1ec3 t\u1ea1o gi\u1ea5c ng\u1ee7. M\u1ed9t trong s\u1ed1 nh\u1eefng lo\u1ea1i ph\u1ed5 bi\u1ebfn l\u00e0 doxylamine v\u00e0 diphenhydramine.<\/li>\n\n\n\n<li><strong>Thu\u1ed1c tricyclic antidepressants<\/strong>: D\u00f9ng ch\u1ee7 y\u1ebfu \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m, nh\u01b0ng c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng g\u00e2y bu\u1ed3n ng\u1ee7. M\u1ed9t s\u1ed1 lo\u1ea1i ph\u1ed5 bi\u1ebfn l\u00e0 amitriptyline v\u00e0 doxepin.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">V\u00ec sao kh\u00f4ng n\u00ean l\u1ea1m d\u1ee5ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 b\u1eb1ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 v\u00e0 h\u1eadu qu\u1ea3 kh\u00f4ng mong mu\u1ed1n cho s\u1ee9c kh\u1ecfe v\u00e0 cu\u1ed9c s\u1ed1ng c\u1ee7a ng\u01b0\u1eddi s\u1eed d\u1ee5ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u00ed do t\u1ea1i sao kh\u00f4ng n\u00ean l\u1ea1m d\u1ee5ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u0103ng nguy c\u01a1 g\u00e2y nghi\u1ec7n<\/strong>: M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 thu\u1ed9c nh\u00f3m benzodiazepines v\u00e0 Z-drugs c\u00f3 kh\u1ea3 n\u0103ng g\u00e2y nghi\u1ec7n n\u1ebfu s\u1eed d\u1ee5ng l\u00e2u d\u00e0i ho\u1eb7c l\u1ea1m d\u1ee5ng. \u0110i\u1ec1u n\u00e0y khi\u1ebfn ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 ph\u1ee5 thu\u1ed9c v\u00e0o thu\u1ed1c v\u00e0 kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1eebng s\u1eed d\u1ee5ng.<\/li>\n\n\n\n<li><strong>Hi\u1ec7u \u1ee9ng ph\u1ee5<\/strong>: S\u1eed d\u1ee5ng l\u00e2u d\u00e0i ho\u1eb7c l\u1ea1m d\u1ee5ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c hi\u1ec7u \u1ee9ng ph\u1ee5 kh\u00f4ng mong mu\u1ed1n nh\u01b0 m\u1ea5t tr\u00ed nh\u1edb, kh\u00f3 t\u1eadp trung, m\u1ec7t m\u1ecfi, bu\u1ed3n ng\u1ee7 ban ng\u00e0y, ch\u00f3ng m\u1eb7t v\u00e0 r\u1ed1i lo\u1ea1n th\u1ea7n kinh.<\/li>\n\n\n\n<li><strong>\u0110\u1ec1 kh\u00e1ng v\u1edbi thu\u1ed1c<\/strong>: M\u1ed9t s\u1ed1 ng\u01b0\u1eddi s\u1ebd c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng b\u1ecb \u0111\u1ec1 kh\u00e1ng v\u1edbi t\u00e1c d\u1ee5ng c\u1ee7a thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 sau m\u1ed9t th\u1eddi gian s\u1eed d\u1ee5ng, khi\u1ebfn thu\u1ed1c kh\u00f4ng c\u00f2n hi\u1ec7u qu\u1ea3<\/li>\n\n\n\n<li><strong>Nguy c\u01a1 tai n\u1ea1n<\/strong>: S\u1eed d\u1ee5ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 tr\u01b0\u1edbc khi tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ea7n t\u1eadp trung, nh\u01b0 l\u00e1i xe ho\u1eb7c v\u1eadn h\u00e0nh m\u00e1y m\u00f3c, c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 g\u1eb7p tai n\u1ea1n v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn an to\u00e0n c\u00e1 nh\u00e2n v\u00e0 ng\u01b0\u1eddi kh\u00e1c.<\/li>\n\n\n\n<li><strong>T\u00e1c \u0111\u1ed9ng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n<\/strong>: L\u1ea1m d\u1ee5ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c cho s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n, bao g\u1ed3m s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd v\u00e0 th\u1ec3 ch\u1ea5t.<\/li>\n\n\n\n<li><strong>Gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7a gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean<\/strong>: D\u00f9ng qu\u00e1 nhi\u1ec1u thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ng\u1ee7 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, l\u00e0m cho ng\u01b0\u1eddi d\u00f9ng tr\u1edf n\u00ean ph\u1ee5 thu\u1ed9c v\u00e0o thu\u1ed1c \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n<li><strong>T\u01b0\u01a1ng t\u00e1c thu\u1ed1c<\/strong>: Thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 t\u01b0\u01a1ng t\u00e1c v\u1edbi c\u00e1c lo\u1ea1i thu\u1ed1c kh\u00e1c m\u00e0 b\u1ea1n \u0111ang d\u00f9ng, g\u00e2y ra nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 kh\u00f4ng mong mu\u1ed1n ho\u1eb7c gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7a thu\u1ed1c.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2023\/08\/cach-gay-buon-ngu-3.jpg\" alt=\"c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7\" class=\"wp-image-83797\" width=\"700\" height=\"466\"\/><figcaption class=\"wp-element-caption\">L\u1ea1m d\u1ee5ng thu\u1ed1c ng\u1ee7 l\u00e0 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Thay v\u00ec l\u1ea1m d\u1ee5ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7, h\u00e3y t\u00ecm c\u00e1ch c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hay c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 t\u1ef1 nhi\u00ean b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh, t\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-ed15ddd2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/www.docosan.com\/chuyen-khoa\/tam-ly-s24\" style=\"background-color:#d62d68\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0110\u1eb7t l\u1ecbch t\u01b0 v\u1ea5n chuy\u00ean gia t\u00e2m l\u00fd gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">L\u00e0m sao \u0111\u1ec3 h\u1ebft bu\u1ed3n ng\u1ee7 ngay l\u1eadp t\u1ee9c?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1eady trong tr\u01b0\u1eddng h\u1ee3p n\u1ebfu mu\u1ed1n h\u1ebft bu\u1ed3n ng\u1ee7 ngay l\u1eadp t\u1ee9c th\u00ec c\u1ea7n l\u00e0m g\u00ec? B\u1ea1n c\u00f3 th\u1ec3 th\u1eed m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u1ee9ng d\u1eady v\u00e0 di chuy\u1ec3n<\/strong>: N\u1ebfu b\u1ea1n \u0111ang ng\u1ed3i ho\u1eb7c n\u1eb1m, h\u00e3y \u0111\u1ee9ng d\u1eady v\u00e0 di chuy\u1ec3n \u0111\u1ec3 k\u00edch th\u00edch c\u01a1 th\u1ec3. \u0110i d\u1ea1o m\u1ed9t v\u00f2ng nh\u1ecf, t\u1eadp nh\u1eb9 nh\u00e0ng, ho\u1eb7c l\u00e0m m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o.<\/li>\n\n\n\n<li><strong>R\u1eeda m\u1eb7t v\u1edbi n\u01b0\u1edbc l\u1ea1nh<\/strong>: R\u1eeda m\u1eb7t v\u1edbi n\u01b0\u1edbc l\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap l\u00e0m t\u1ec9nh t\u00e1o v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o.<\/li>\n\n\n\n<li><strong>U\u1ed1ng n\u01b0\u1edbc l\u1ea1nh<\/strong>: U\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc l\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap l\u00e0m gi\u1ea3m c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 v\u00e0 l\u00e0m t\u1ec9nh t\u00e1o.<\/li>\n\n\n\n<li><strong>Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng<\/strong>: Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean ho\u1eb7c \u00e1nh s\u00e1ng \u0111\u00e8n s\u00e1ng c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng bu\u1ed3n ng\u1ee7.<\/li>\n\n\n\n<li><strong>Tr\u00e1nh ng\u1ee7 ban ng\u00e0y<\/strong>: N\u1ebfu c\u00f3 th\u1ec3, h\u1ea1n ch\u1ebf vi\u1ec7c ng\u1ee7 ban ng\u00e0y \u0111\u1ec3 kh\u00f4ng l\u00e0m m\u1ea5t c\u00e2n b\u1eb1ng gi\u1ea5c ng\u1ee7 v\u00e0o ban \u0111\u00eam.<\/li>\n\n\n\n<li><strong>U\u1ed1ng cafein<\/strong>: U\u1ed1ng m\u1ed9t c\u1ed1c c\u00e0 ph\u00ea ho\u1eb7c n\u01b0\u1edbc n\u0103ng l\u01b0\u1ee3ng c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o trong m\u1ed9t th\u1eddi gian ng\u1eafn.<\/li>\n\n\n\n<li><strong>Th\u01b0 gi\u00e3n t\u00e2m l\u00fd<\/strong>: N\u1ebfu c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 xu\u1ea5t ph\u00e1t t\u1eeb c\u0103ng th\u1eb3ng v\u00e0 stress, h\u00e3y th\u1eed th\u01b0 gi\u00e3n t\u00e2m l\u00fd nh\u01b0 thi\u1ec1n, yoga, ho\u1eb7c l\u1eafng nghe nh\u1ea1c nh\u1eb9 \u0111\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">L\u01b0u \u00fd r\u1eb1ng c\u00e1c bi\u1ec7n ph\u00e1p n\u00e0y ch\u1ec9 l\u00e0 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 t\u1ea1m th\u1eddi l\u00e0m t\u1ec9nh t\u00e1o v\u00e0 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 c\u00f4ng vi\u1ec7c ng\u1eafn h\u1ea1n. \u0110\u1ec3 duy tr\u00ec gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n, h\u00e3y tu\u00e2n th\u1ee7 m\u1ed9t th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 \u0111\u1ee7 \u0111\u1ea7y h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-ed15ddd2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/www.docosan.com\/chuyen-khoa\/tam-ly-s24\" style=\"background-color:#d62d68\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0110\u1eb7t l\u1ecbch t\u01b0 v\u1ea5n chuy\u00ean gia t\u00e2m l\u00fd gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Hi v\u1ecdng r\u1eb1ng th\u00f4ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 c\u00f3 c\u00e1i nh\u00ecn r\u00f5 h\u01a1n v\u1ec1 c\u00e1c l\u00fd do v\u00ec sao kh\u00f3 ng\u1ee7, c\u00e1ch \u0111\u1ec3 bu\u1ed3n ng\u1ee7 hi\u1ec7u qu\u1ea3 v\u00e0 c\u00f3 n\u00ean d\u00f9ng thu\u1ed1c g\u00e2y bu\u1ed3n ng\u1ee7 hay kh\u00f4ng. N\u1ebfu b\u1ea1n ho\u1eb7c ng\u01b0\u1eddi th\u00e2n c\u1ee7a b\u1ea1n c\u00f3 c\u1ea7n nh\u1eefng l\u1eddi khuy\u00ean chuy\u00ean s\u00e2u v\u1ec1 c\u00e1ch g\u00e2y bu\u1ed3n ng\u1ee7 hi\u1ec7u qu\u1ea3, xin vui l\u00f2ng \u0111\u1eb7t l\u1ecbch kh\u00e1m v\u1edbi chuy\u00ean gia ho\u1eb7c b\u00e1c s\u0129 tr\u00ean docosan.com.<\/p>\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html<\/a><\/li>\n<\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. Tuy nhi\u00ean, cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n v\u00e0 c\u0103ng th\u1eb3ng khi\u1ebfn vi\u1ec7c t\u00ecm ki\u1ebfm gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n. May m\u1eafn thay, ch\u00fang ta c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng nh\u1eefng b\u00ed quy\u1ebft th\u01b0 [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":110104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"class_list":["post-105965","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tip"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2023\/08\/cach-gay-buon-ngu-1-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2023\/08\/cach-gay-buon-ngu-1-600x533.jpg","author_info":{"display_name":"T\u00e0i N\u1eef Linh H\u1ea3o","author_link":"https:\/\/www.docosan.com\/blog\/author\/hao-tai\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/105965","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\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=105965"}],"version-history":[{"count":0,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/105965\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/110104"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=105965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=105965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=105965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}