{"id":123873,"date":"2024-06-18T20:46:10","date_gmt":"2024-06-18T13:46:10","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=123873"},"modified":"2026-01-06T13:33:50","modified_gmt":"2026-01-06T06:33:50","slug":"lam-the-nao-de-phong-ngua-va-dieu-tri-roi-loan-giac-ngu","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/tam-ly\/lam-the-nao-de-phong-ngua-va-dieu-tri-roi-loan-giac-ngu\/","title":{"rendered":"R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7: ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">B\u1ea1n \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c? \u0110\u1eebng lo l\u1eafng, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng bi\u1ec7n ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i gi\u1ea5c ng\u1ee7 ngon v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe.<\/span><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u g\u00ec x\u1ea3y ra n\u1ebfu t\u00f4i kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c?<\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c ho\u1eb7c gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng, \u0111i\u1ec1u \u0111\u00f3 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn b\u1ea1n nhi\u1ec1u h\u01a1n l\u00e0 ch\u1ec9 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0o ban ng\u00e0y. <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/benh-mat-ngu\/\"><strong>Thi\u1ebfu ng\u1ee7<\/strong><\/a> c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Kh\u00f3 kh\u0103n trong h\u1ecdc t\u1eadp, ghi nh\u1edb ho\u1eb7c \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh.\r\n\r\n<\/li>\r\n<li>Thay \u0111\u1ed5i t\u00ednh c\u00e1ch nh\u01b0 d\u1ec5 c\u00e1u g\u1eaft.<\/li>\r\n<li>Ph\u1ea3n x\u1ea1, ph\u1ea3n \u1ee9ng ch\u1eadm h\u01a1n (l\u00e0m t\u0103ng nguy c\u01a1 tai n\u1ea1n).\r\n\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">V\u1ec1 l\u00e2u d\u00e0i, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 li\u00ean quan ch\u1eb7t ch\u1ebd \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 ti\u1ebfn tri\u1ec3n c\u1ee7a nhi\u1ec1u b\u1ec7nh l\u00fd m\u1ea1n t\u00ednh, bao g\u1ed3m:<\/span><\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/roi-loan-tram-cam\/\"><span style=\"font-weight: 400;\">Tr\u1ea7m c\u1ea3m<\/span><\/a><span style=\"font-weight: 400;\"> v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n.<\/span><\/li>\r\n<li><span style=\"font-weight: 400;\">B\u00e9o ph\u00ec v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a.<\/span><\/li>\r\n<li><span style=\"font-weight: 400;\">B\u1ec7nh <\/span><a href=\"https:\/\/www.docosan.com\/blog\/tieu-duong\/trieu-chung-cua-benh-tieu-duong-type-2\/\"><span style=\"font-weight: 400;\">ti\u1ec3u \u0111\u01b0\u1eddng type 2<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\r\n<li><span style=\"font-weight: 400;\">B\u1ec7nh tim m\u1ea1ch.<\/span><\/li>\r\n<li><span style=\"font-weight: 400;\">Suy gi\u1ea3m tr\u00ed nh\u1edb v\u00e0 nguy c\u01a1 sa s\u00fat tr\u00ed tu\u1ec7.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u0110\u00e1ng ch\u00fa \u00fd, b\u00e9o ph\u00ec v\u00e0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng v\u1eeba l\u00e0 h\u1eadu qu\u1ea3 v\u1eeba l\u00e0 y\u1ebfu t\u1ed1 l\u00e0m n\u1eb7ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn. T\u0103ng m\u1ee1 v\u00f9ng c\u1ed5 v\u00e0 b\u1ee5ng \u1edf ng\u01b0\u1eddi b\u00e9o ph\u00ec l\u00e0m h\u1eb9p \u0111\u01b0\u1eddng th\u1edf khi ng\u1ee7, g\u00e2y ng\u01b0ng th\u1edf t\u1eebng c\u01a1n, gi\u1ea3m oxy m\u00e1u v\u00e0 l\u00e0m r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a glucose.<\/span><\/p>\r\n<p><span style=\"font-weight: 400;\">V\u00ec v\u1eady, b\u00ean c\u1ea1nh ki\u1ec3m so\u00e1t tri\u1ec7u ch\u1ee9ng, gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c xem l\u00e0 h\u01b0\u1edbng \u0111i\u1ec1u tr\u1ecb g\u1ed1c r\u1ec5 c\u1ee7a ng\u01b0ng th\u1edf khi ng\u1ee7 li\u00ean quan \u0111\u1ebfn b\u00e9o ph\u00ec, gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m nguy c\u01a1 ti\u1ebfn tri\u1ec3n \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, b\u1ec7nh tim m\u1ea1ch.\u00a0<\/span><\/p>\r\n<p><span style=\"font-weight: 400;\">D\u00f9 hi\u1ebfm g\u1eb7p, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 n\u1eb7ng n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi c\u00f3 th\u1ec3 \u0111e d\u1ecda t\u00ednh m\u1ea1ng, nh\u1ea5n m\u1ea1nh vai tr\u00f2 c\u1ee7a can thi\u1ec7p s\u1edbm v\u00e0 to\u00e0n di\u1ec7n.<\/span><\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 735px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/docsz\/AD_4nXe1TsweJtZJZ8kdWu46_n930Y96D6LWseYgOVOfnmH6n81gXdRfLsH0yO69u5is1lDlqjpVV85OBkBMG8vRnlI_ClQM-e6GiMKz-yUXjvfWGP0lCXOVXlJINhYMb3wJzNPn7SpGuouXQdfCHOJTyNHK6f4e?key=Khg1394F6G-25zwd0fuWag\" alt=\"\u0110i\u1ec1u g\u00ec x\u1ea3y ra n\u1ebfu t\u00f4i kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Ch\u1ea9n \u0111o\u00e1n v\u00e0 x\u00e9t nghi\u1ec7m<\/h2>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n nh\u01b0 th\u1ebf n\u00e0o?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Ch\u1ea9n \u0111o\u00e1n l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3. B\u00e1c s\u0129 s\u1ebd <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/cac-loai-roi-loan-giac-ngu\/\"><strong>ch\u1ea9n \u0111o\u00e1n r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/strong><\/a> sau khi kh\u00e1m s\u1ee9c kh\u1ecfe t\u1ed5ng qu\u00e1t v\u00e0 l\u00e0m m\u1ed9t v\u00e0i x\u00e9t nghi\u1ec7m \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y ra c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ea1n<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">B\u1ea1n c\u00f3 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u vi\u1ebft nh\u1eadt k\u00fd gi\u1ea5c ng\u1ee7, m\u1ed9t b\u1ea3n ghi ch\u00e9p th\u00f3i quen ng\u1ee7 c\u1ee7a b\u1ea1n. Nh\u1eadt k\u00fd n\u00e0y s\u1ebd bao g\u1ed3m c\u00e1c th\u00f4ng tin nh\u01b0 khi n\u00e0o b\u1ea1n \u0111i ng\u1ee7, khi b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 khi n\u00e0o b\u1ea1n th\u1ee9c d\u1eady m\u1ed7i ng\u00e0y.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">B\u1ea1n c\u0169ng n\u00ean ghi l\u1ea1i b\u1ea5t k\u1ef3 gi\u1ea5c ng\u1ee7 ng\u1eafn n\u00e0o b\u1ea1n \u0111\u00e3 th\u1ef1c hi\u1ec7n v\u00e0o ban ng\u00e0y v\u00e0 c\u1ea3m gi\u00e1c c\u1ee7a b\u1ea1n tr\u01b0\u1edbc v\u00e0 sau khi ng\u1ee7. Th\u00f4ng th\u01b0\u1eddng, kh\u00f3 \u0111\u1ec3 bi\u1ebft ch\u00ednh x\u00e1c th\u1eddi gian b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7, trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y b\u1ea1n c\u00f3 th\u1ec3 \u01b0\u1edbc t\u00ednh th\u1eddi gian \u0111\u00f3 l\u00e0 bao nhi\u00eau. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 ch\u1ecdn \u0111eo \u0111\u1ed3ng h\u1ed3 th\u00f4ng minh ho\u1eb7c thi\u1ebft b\u1ecb ghi l\u1ea1i chu k\u1ef3 ngh\u1ec9 ng\u01a1i v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a b\u1ea1n.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">B\u00e1c s\u0129 c\u00f3 th\u1ec3 khuy\u00ean b\u1ea1n n\u00ean \u0111\u1ebfn g\u1eb7p m\u1ed9t chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7, ng\u01b0\u1eddi s\u1ebd th\u1ef1c hi\u1ec7n m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7 (polysomnogram). Nghi\u00ean c\u1ee9u gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t x\u00e9t nghi\u1ec7m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, c\u00e1c th\u00f4ng tin v\u1ec1 ho\u1ea1t \u0111\u1ed9ng c\u1ee5 th\u1ec3 c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 n\u00e3o trong khi b\u1ea1n ng\u1ee7 c\u1ee7a b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i v\u00e0 ghi l\u1ea1i b\u1eb1ng c\u00e1c c\u00f4ng c\u1ee5 \u0111i\u1ec7n t\u1eed. D\u1ef1a tr\u00ean d\u1eef li\u1ec7u n\u00e0y b\u00e1c s\u0129 s\u1ebd x\u00e1c \u0111\u1ecbnh xem b\u1ea1n c\u00f3 m\u1eafc ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 hay kh\u00f4ng.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 735px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/docsz\/AD_4nXeG3XUYTNftq6jHkcQwCDglBQqNL1LX1GYzjPT-bNOBO3hBGIh8U5YKudR4S2v_I4s2FCoMOSRdVVmvaIyzIa0t8EFJbbS-hwpHD71bUux8hRLElxqUu_Y-Mj6rXF4HNaZkZmIBb6fpN__H3Pm5yKtwWnI?key=Khg1394F6G-25zwd0fuWag\" alt=\"\u0110a k\u00fd gi\u1ea5c ng\u1ee7\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">B\u00e1c s\u0129 s\u1ebd h\u1ecfi t\u00f4i nh\u1eefng c\u00e2u h\u1ecfi n\u00e0o trong khi kh\u00e1m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Ngo\u00e0i l\u00e0m nghi\u00ean c\u1ee9u gi\u1ea5c ng\u1ee7, b\u00e1c s\u0129 c\u00f3 th\u1ec3 h\u1ecfi b\u1ea1n th\u00eam nh\u1eefng c\u00e2u h\u1ecfi sau \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n trong khi kh\u00e1m:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>B\u1ea1n ng\u1ee7 bao nhi\u00eau gi\u1edd v\u00e0o ban \u0111\u00eam?\r\n\r\n<\/li>\r\n<li>B\u1ea1n c\u00f3 <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/buon-mat-ngu-roi-loan-tinh-than\/\"><strong>tr\u1eb1n tr\u1ecdc khi ng\u1ee7<\/strong><\/a> kh\u00f4ng?<\/li>\r\n<li>B\u1ea1n c\u00f3 ng\u1ee7 tr\u01b0a kh\u00f4ng?<\/li>\r\n<li>B\u1ea1n m\u1ea5t bao l\u00e2u \u0111\u1ec3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7?<\/li>\r\n<li>B\u1ea1n c\u00f3 th\u1ee9c d\u1eady v\u00e0o gi\u1eefa \u0111\u00eam kh\u00f4ng?<\/li>\r\n<li>B\u1ea1n c\u00f3 l\u00e0m vi\u1ec7c ca \u0111\u00eam kh\u00f4ng?<\/li>\r\n<li>B\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o v\u00e0o ban ng\u00e0y?<\/li>\r\n<li>B\u1ea1n c\u00f3 <a href=\"https:\/\/www.docosan.com\/blog\/ho-hap\/ngu-ngay\/\"><strong>ng\u00e1y<\/strong><\/a> kh\u00f4ng?\r\n\r\n\r\n\r\n\r\n\r\n<\/li>\r\n<\/ul>\r\n<p class=\"wp-block-paragraph\">\r\n\r\n<\/p>\r\n<p class=\"wp-block-paragraph\">\r\n\r\n<\/p>\r\n<p class=\"wp-block-paragraph\">\r\n\r\n<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/h2>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb nh\u01b0 th\u1ebf n\u00e0o?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u0110\u1ec3 \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, b\u00e1c s\u0129 c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb m\u1ed9t ho\u1eb7c k\u1ebft h\u1ee3p nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p sau, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p th\u00eam v\u1edbi \u0111i\u1ec1u tr\u1ecb t\u00e2m l\u00fd v\u00e0 d\u00f9ng thu\u1ed1c:<\/span><\/p>\r\n<ul>\r\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tip\/cach-chua-mat-ngu-don-gian-va-hieu-qua\/\"><i><span style=\"font-weight: 400;\">Thay \u0111\u1ed5i th\u00f3i quen ng\u1ee7<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">:<\/span><\/i><span style=\"font-weight: 400;\"> \u0110i\u1ec1u ch\u1ec9nh l\u1ecbch ng\u1ee7 \u0111\u1ec3 \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n. \u0110\u1ed3ng th\u1eddi, ch\u00fa \u00fd \u0111\u1ebfn m\u00f4i tr\u01b0\u1eddng ng\u1ee7, \u0111\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh v\u00e0 nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb.<\/span><\/li>\r\n<li><i><span style=\"font-weight: 400;\">Li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c (CBT):<\/span><\/i><span style=\"font-weight: 400;\"> Li\u1ec7u ph\u00e1p n\u00e0y gi\u00fap b\u1ea1n thay \u0111\u1ed5i nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 ph\u00e1t tri\u1ec3n c\u00e1c th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh.<\/span><\/li>\r\n<li><i><span style=\"font-weight: 400;\">Thu\u1ed1c:<\/span><\/i><span style=\"font-weight: 400;\"> B\u00e1c s\u0129 c\u00f3 th\u1ec3 k\u00ea thu\u1ed1c ng\u1ee7, thu\u1ed1c an th\u1ea7n nh\u1eb9 ho\u1eb7c c\u00e1c lo\u1ea1i thu\u1ed1c kh\u00e1c t\u00f9y thu\u1ed9c v\u00e0o t\u00ecnh tr\u1ea1ng c\u1ee5 th\u1ec3 c\u1ee7a b\u1ea1n. B\u00ean c\u1ea1nh \u0111\u00f3, b\u00e1c s\u0129 c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb s\u1eed d\u1ee5ng melatonin \u2013 m\u1ed9t lo\u1ea1i hooc m\u00f4n t\u1ef1 nhi\u00ean gi\u00fap \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7.<\/span><\/li>\r\n<li><i><span style=\"font-weight: 400;\">K\u00edch th\u00edch th\u1ea7n kinh:<\/span><\/i><span style=\"font-weight: 400;\"> Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, b\u00e1c s\u0129 c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb ph\u1eabu thu\u1eadt c\u1ea5y gh\u00e9p thi\u1ebft b\u1ecb k\u00edch th\u00edch th\u1ea7n kinh \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb ng\u01b0ng th\u1edf khi ng\u1ee7.<\/span><\/li>\r\n<li><i><span style=\"font-weight: 400;\">Li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng:<\/span><\/i><span style=\"font-weight: 400;\"> \u0110\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 do thay \u0111\u1ed5i m\u00fai gi\u1edd (tri\u1ec7u ch\u1ee9ng <\/span><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/hoi-chung-jet-lag\/\"><span style=\"font-weight: 400;\">jet-lag<\/span><\/a><span style=\"font-weight: 400;\">) ho\u1eb7c \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n nh\u1ecbp ng\u1ee7 theo m\u00f9a b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng \u00e1nh s\u00e1ng nh\u00e2n t\u1ea1o.<\/span><\/li>\r\n<li><i><span style=\"font-weight: 400;\">M\u00e1y th\u1edf \u00e1p l\u1ef1c d\u01b0\u01a1ng li\u00ean t\u1ee5c (CPAP):<\/span><\/i><span style=\"font-weight: 400;\"> M\u00e1y CPAP \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111i\u1ec1u tr\u1ecb ng\u01b0ng th\u1edf khi ng\u1ee7 b\u1eb1ng c\u00e1ch duy tr\u00ec \u0111\u01b0\u1eddng th\u1edf th\u00f4ng tho\u00e1ng su\u1ed1t \u0111\u00eam. Tuy nhi\u00ean, CPAP kh\u00f4ng lo\u1ea1i b\u1ecf nguy\u00ean nh\u00e2n n\u1ec1n t\u1ea3ng, nh\u1ea5t l\u00e0 trong c\u00e1c tr\u01b0\u1eddng h\u1ee3p ng\u01b0ng th\u1edf khi ng\u1ee7 li\u00ean quan \u0111\u1ebfn b\u00e9o ph\u00ec.<\/span><\/li>\r\n<\/ul>\r\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec, vi\u1ec7c gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c xem l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb g\u1ed1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n m\u1ee9c \u0111\u1ed9 ng\u01b0ng th\u1edf khi ng\u1ee7. Tuy nhi\u00ean, vi\u1ec7c gi\u1ea3m c\u00e2n c\u1ea7n ph\u1ea3i th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng c\u00e1 nh\u00e2n. Ch\u00ednh v\u00ec v\u1eady c\u1ea7n ph\u1ea3i c\u00f3 s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a b\u00e1c s\u0129\/ chuy\u00ean gia \u0111\u1ec3 vi\u1ec7c gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t an to\u00e0n.<\/span><\/p>\r\n<p><span style=\"font-weight: 400;\">V\u00ec th\u1ebf, <\/span><a href=\"https:\/\/www.docosan.com\/phong-kham\/diab---trung-tam-dieu-tri-tich-hop-kiem-soat-can-nang---benh-man-tinh-1662\"><b><i>DiaB &#8211; Trung t\u00e2m T\u00edch h\u1ee3p Ki\u1ec3m so\u00e1t C\u00e2n n\u1eb7ng &#8211; B\u1ec7nh m\u00e3n t\u00ednh<\/i><\/b><\/a><span style=\"font-weight: 400;\"> mang \u0111\u1ebfn m\u00f4 h\u00ecnh gi\u1ea3m c\u00e2n to\u00e0n di\u1ec7n.V\u1edbi \u0111\u1ed9i ng\u0169 y t\u1ebf l\u00e0 c\u00e1c b\u00e1c s\u0129, chuy\u00ean gia d\u00e0y d\u1eb7n kinh nghi\u1ec7m c\u00f9ng k\u1ebf ho\u1ea1ch \u0111i\u1ec1u tr\u1ecb \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u cho t\u1eebng c\u00e1 nh\u00e2n, t\u1eeb \u0111\u00f3 gi\u00fap\u00a0 ng\u01b0\u1eddi b\u1ec7nh ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3. \u0110i\u1ec3m n\u1ed5i b\u1eadt c\u1ee7a DiaB bao g\u1ed3m:<\/span><\/p>\r\n<ul>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ti\u1ebfp c\u1eadn \u0111a chuy\u00ean khoa, kh\u00f4ng ch\u1ec9 t\u1eadp trung v\u00e0o gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n \u0111i\u1ec1u tr\u1ecb c\u00e1c b\u1ec7nh m\u1ea1n t\u00ednh li\u00ean quan<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ch\u00fa tr\u1ecdng \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9\u00a0 dinh d\u01b0\u1ee1ng v\u00e0 v\u1eadn \u0111\u1ed9ng, thay v\u00ec gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ki\u1ec3m so\u00e1t c\u00e1c y\u1ebfu t\u1ed1 nguy c\u01a1 nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng, \u0111\u1ec1 kh\u00e1ng insulin \u2013 nh\u1eefng y\u1ebfu t\u1ed1 c\u00f3 li\u00ean quan ch\u1eb7t ch\u1ebd \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/span><\/li>\r\n<\/ul>\r\n<p><span style=\"font-weight: 400;\">Khi c\u00e2n n\u1eb7ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t h\u1ee3p l\u00fd d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a chuy\u00ean gia, \u00e1p l\u1ef1c l\u00ean \u0111\u01b0\u1eddng th\u1edf s\u1ebd gi\u1ea3m \u0111\u00e1ng k\u1ec3. Nh\u1edd \u0111\u00f3, t\u00ecnh tr\u1ea1ng ng\u01b0ng th\u1edf khi ng\u1ee7 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c n\u00e2ng cao m\u1ed9t c\u00e1ch b\u1ec1n v\u1eefng.<\/span><\/p>\r\n\r\n<p><b>Th\u00f4ng tin li\u00ean h\u1ec7:<\/b><\/p>\r\n<ul>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Website:<\/span> <span style=\"font-weight: 400;\">https:\/\/diab.com.vn\/<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0110\u1ecba ch\u1ec9:<\/span>\r\n<ul>\r\n<li><span style=\"font-weight: 400;\">114 \u0110\u01b0\u1eddng 51 An Ph\u00fa, Th\u1ee7 \u0110\u1ee9c, TP.HCM.\u00a0<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">33C L\u00ea Th\u00e1nh T\u00f4n, Ph\u01b0\u1eddng S\u00e0i G\u00f2n, TP.HCM. \u0110\u1eb7t l\u1ecbch kh\u00e1m <a href=\"https:\/\/www.docosan.com\/phong-kham\/diab---trung-tam-dieu-tri-tich-hop-kiem-soat-can-nang---benh-man-tinh-1662\">t\u1ea1i \u0111\u00e2y<\/a><\/span><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n<li style=\"list-style-type: none;\">\r\n<ul>\r\n<li style=\"list-style-type: none;\">\r\n<ul><\/ul>\r\n<\/li>\r\n<\/ul>\r\n<iframe style=\"height: 330px;\" src=\"https:\/\/www.docosan.com\/widget\/clinic-info\/1662?book=1&amp;utm_source=embed-widget\" width=\"100%\" frameborder=\"0\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/span><\/iframe> \r\n<ul>\r\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Ph\u00f2ng 3A01 T\u00f2a nh\u00e0 The Grace, 71 Ho\u00e0ng V\u0103n Th\u00e1i, Ph\u01b0\u1eddng T\u00e2n Ph\u00fa, Qu\u1eadn 7, TP.HCM. \u0110\u1eb7t l\u1ecbch kh\u00e1m <a href=\"https:\/\/www.docosan.com\/phong-kham\/diab---trung-tam-dieu-tri-tich-hop-kiem-soat-can-nang---benh-man-tinh-1663\">t\u1ea1i \u0111\u00e2y<\/a> <\/span><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li style=\"list-style-type: none;\">\r\n<ul>\r\n<li style=\"list-style-type: none;\">\r\n<ul><\/ul>\r\n<\/li>\r\n<\/ul>\r\n<iframe style=\"height: 330px;\" src=\"https:\/\/www.docosan.com\/widget\/clinic-info\/1663?book=1&amp;utm_source=embed-widget\" width=\"100%\" frameborder=\"0\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/span><\/iframe> <\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hotline: 0931888832<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Th\u1eddi gian l\u00e0m vi\u1ec7c: 9:00 \u2013 18:00 (Th\u1ee9 2 &#8211; Th\u1ee9 6).<\/span><\/li>\r\n<\/ul>\r\n\r\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 735px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/docsz\/AD_4nXfHwpnz2WxlM3oabTYbfp64qzVlg_MZFYkSd9cF6Nyfxj06ykUZbS-MYIOHLGasvKev8G3yjkDpa-XEXLRXiF_s5p4HLamgUK8xfDi364MHCVo3XLgvqkae1nFh0UJBhMrpIdwhezTHXmFjINcc_XUnRouW?key=Khg1394F6G-25zwd0fuWag\" alt=\"Li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">Nh\u1eefng lo\u1ea1i thu\u1ed1c \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">B\u00e1c s\u0129 c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb b\u1ea1n s\u1eed d\u1ee5ng m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c v\u00e0 th\u1ef1c ph\u1ea9m b\u1ed5 sung sau \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn:<\/span><\/p>\r\n<ul>\r\n<li><strong>M\u1ea5t ng\u1ee7:<\/strong><span style=\"font-weight: 400;\"> Thu\u1ed1c h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7, bao g\u1ed3m melatonin, zolpidem, zaleplon, eszopiclone, ramelteon, suvorexant, lamborexant ho\u1eb7c doxepin.<\/span><\/li>\r\n<li><strong>H\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean:<\/strong><span style=\"font-weight: 400;\"> c\u00e1c lo\u1ea1i thu\u1ed1c nh\u01b0 gabapentin, gabapentin enacarbil ho\u1eb7c pregabalin.<\/span><\/li>\r\n<li><strong>B\u1ec7nh <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/chung-ngu-ru\/\">ng\u1ee7 r\u0169<\/a>:<\/strong><span style=\"font-weight: 400;\"> Thu\u1ed1c k\u00edch th\u00edch ho\u1eb7c thu\u1ed1c th\u00fac \u0111\u1ea9y t\u1ec9nh t\u00e1o, ch\u1eb3ng h\u1ea1n nh\u01b0 modafinil, armodafinil, pitolisant, mixed salt ho\u1eb7c sodium oxybate, v\u00e0 solriamfetol.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Tri\u1ec3n v\u1ecdng \/ Ti\u00ean l\u01b0\u1ee3ng<\/h2>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. B\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 l\u00e0m nh\u1eefng vi\u1ec7c m\u00ecnh mu\u1ed1n ho\u1eb7c th\u1eadm ch\u00ed ho\u00e0n th\u00e0nh c\u00e1c c\u00f4ng vi\u1ec7c h\u00e0ng ng\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 b\u1ecf l\u1ee1 nh\u1eefng kho\u1ea3nh kh\u1eafc ho\u1eb7c s\u1ef1 ki\u1ec7n \u0111\u1eb7c bi\u1ec7t v\u00ec r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 t\u1ec9nh t\u00e1o ho\u00e0n to\u00e0n. Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t m\u00ecnh v\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00e1c v\u00e0o t\u00ecnh tr\u1ea1ng nguy hi\u1ec3m, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n l\u00e1i xe ho\u1eb7c v\u1eadn h\u00e0nh m\u00e1y m\u00f3c h\u1ea1ng n\u1eb7ng trong khi kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 k\u00e9o d\u00e0i bao l\u00e2u?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Kh\u00f4ng c\u00f3 c\u00e2u tr\u1ea3 l\u1eddi c\u1ee5 th\u1ec3 n\u00e0o cho c\u00e2u h\u1ecfi r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 s\u1ebd k\u00e9o d\u00e0i bao l\u00e2u. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n trong v\u00e0i tu\u1ea7n \u0111\u1ebfn v\u00e0i th\u00e1ng. Nh\u01b0ng nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 c\u1ea7n ki\u1ec3m so\u00e1t t\u00ecnh tr\u1ea1ng n\u00e0y su\u1ed1t \u0111\u1eddi. H\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 v\u1ec1 t\u00ecnh tr\u1ea1ng c\u1ee5 th\u1ec3 c\u1ee7a b\u1ea1n \u0111\u1ec3 bi\u1ebft ti\u00ean l\u01b0\u1ee3ng.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 t\u00f4i ng\u1ee7 ngon h\u01a1n?<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 735px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/docsz\/AD_4nXdqb74MiRehGfEJzdZJk-hex1arecj91_2ytE70hUhEM7qnHTcYLwu-CGElC_qtJDcMiiwzORszixNcz8yGdb9P8ndMtJIGEVampxC_eD3hr3tr6ZKgKlhN-Brz0v3ibbt0Uqu1zwUpc-ZHsKlmZpypFDc?key=Khg1394F6G-25zwd0fuWag\" alt=\"V\u1ec7 sinh gi\u1ea5c ng\u1ee7 gi\u00fap c\u1ea3i thi\u1ec7n ti\u00ean l\u01b0\u1ee3ng \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7\" \/><\/figure>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">B\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i th\u00f3i quen ng\u1ee7 (v\u1ec7 sinh gi\u1ea5c ng\u1ee7) \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. V\u1ec7 sinh gi\u1ea5c ng\u1ee7 bao g\u1ed3m vi\u1ec7c <\/span><a href=\"https:\/\/www.docosan.com\/blog\/tip\/cach-chua-mat-ngu-don-gian-va-hieu-qua\/\"><span style=\"font-weight: 400;\">\u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen ng\u1ee7<\/span><\/a><span style=\"font-weight: 400;\"> \u0111\u1ec3 t\u1ea1o ra m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1i \u01b0u. B\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 ngon h\u01a1n b\u1eb1ng c\u00e1ch:<\/span><\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i:<\/strong> \u0110\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n m\u00e1t m\u1ebb, y\u00ean t\u0129nh v\u00e0 t\u1ed1i. N\u1ebfu ti\u1ebfng \u1ed3n khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7, h\u00e3y th\u1eed s\u1eed d\u1ee5ng \u00e2m n\u1ec1n nh\u01b0 \u201cti\u1ebfng \u1ed3n tr\u1eafng\u201d ho\u1eb7c n\u00fat nh\u00e9t tai.<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Gi\u1ea3m c\u0103ng th\u1eb3ng:<\/strong> C\u1ed1 g\u1eafng gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed vi\u1ebft ra nh\u1eefng suy ngh\u0129 c\u1ee7a m\u00ecnh, ch\u1eb3ng h\u1ea1n nh\u01b0 l\u1eadp danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m v\u00e0o \u0111\u1ea7u bu\u1ed5i t\u1ed1i.\u00a0<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Ch\u1ec9 s\u1eed d\u1ee5ng gi\u01b0\u1eddng \u0111\u1ec3 ng\u1ee7 v\u00e0 quan h\u1ec7 th\u00e2n m\u1eadt:<\/strong> Kh\u00f4ng xem tivi, \u0111i\u1ec7n tho\u1ea1i, \u0103n u\u1ed1ng ho\u1eb7c l\u00e0m vi\u1ec7c trong ph\u00f2ng ng\u1ee7.<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Thi\u1ebft l\u1eadp th\u00f3i quen \u0111i ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n:<\/strong> M\u1ed7i t\u1ed1i, h\u00e3y t\u1ea1o th\u00f3i quen tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m, nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng ho\u1eb7c \u0111\u1ecdc s\u00e1ch. Th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n ho\u1eb7c thi\u1ec1n \u0111\u1ecbnh. Th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i s\u00e1ng, k\u1ec3 c\u1ea3 ng\u00e0y ngh\u1ec9 v\u00e0 ng\u00e0y l\u1ec5.<\/span><\/li>\r\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong> T\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t t\u1ed1t \u0111\u1ec3 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 ngon, nh\u01b0ng n\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7, h\u00e3y tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c trong v\u00f2ng b\u1ed1n gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp g\u1eafng s\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Ngo\u00e0i ra, b\u1ea1n c\u0169ng n\u00ean tr\u00e1nh c\u00e1c y\u1ebfu t\u1ed1 sau 3 \u0111\u1ebfn 4 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>\u0110\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a caffeine nh\u01b0 n\u01b0\u1edbc ng\u1ecdt, tr\u00e0 v\u00e0 c\u00e0 ph\u00ea.\r\n\r\n<\/li>\r\n<li>Thu\u1ed1c l\u00e1.\r\n\r\n<\/li>\r\n<li>R\u01b0\u1ee3u.\r\n\r\n<\/li>\r\n<li>Ng\u1ee7 tr\u01b0a sau 3 gi\u1edd chi\u1ec1u.\r\n\r\n<\/li>\r\n<li>Socola.\r\n\r\n<\/li>\r\n<li>B\u1eefa \u0103n n\u1eb7ng.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn s\u1ee9c kh\u1ecfe nh\u01b0ng c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n v\u00e0 \u0111i\u1ec1u tr\u1ecb \u0111\u01b0\u1ee3c. N\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 n\u1ebfu b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 <a href=\"https:\/\/www.docosan.com\/blog\/tip\/cach-het-buon-ngu\/\"><strong>th\u1ef1c h\u00e0nh c\u00e1c ph\u01b0\u01a1ng ph\u00e1p v\u1ec7 sinh gi\u1ea5c ng\u1ee7<\/strong><\/a> \u0111\u1ec3 s\u1ebd gi\u00fap b\u1ea1n c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng t\u1ed1t h\u01a1n.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Tham kh\u1ea3o:<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">1. <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/11429-sleep-disorders\" target=\"_blank\" rel=\"noopener\">https:\/\/my.clevelandclinic.org\/health\/diseases\/11429-sleep-disorders<\/a><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">2. <a href=\"https:\/\/www.verywellmind.com\/sleep-disorders-6834214\" target=\"_blank\" rel=\"noopener\">https:\/\/www.verywellmind.com\/sleep-disorders-6834214<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ngon gi\u1ea5c? \u0110\u1eebng lo l\u1eafng, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng bi\u1ec7n ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i gi\u1ea5c ng\u1ee7 ngon v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe.<\/p>\n","protected":false},"author":68,"featured_media":123872,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[129],"tags":[],"class_list":["post-123873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tam-ly"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/06\/unnamed-1-e1718720338523-1-512x400.webp","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/06\/unnamed-1-e1718720338523-1.webp","author_info":{"display_name":"Harry Nguyen, Pharm.","author_link":"https:\/\/www.docosan.com\/blog\/author\/nguyenman1920gmail-com\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/123873","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\/68"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=123873"}],"version-history":[{"count":4,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/123873\/revisions"}],"predecessor-version":[{"id":177322,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/123873\/revisions\/177322"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/123872"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=123873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=123873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=123873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}