{"id":127504,"date":"2024-10-22T13:41:14","date_gmt":"2024-10-22T06:41:14","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=127504"},"modified":"2025-09-05T18:30:16","modified_gmt":"2025-09-05T11:30:16","slug":"cach-chua-mat-ngu-bang-dong-y-an-toan","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/tam-ly\/cach-chua-mat-ngu-bang-dong-y-an-toan\/","title":{"rendered":"7 c\u00e1ch ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 v\u00e0 c\u00e1c l\u01b0u \u00fd"},"content":{"rendered":"<p><em>T\u1eeb x\u01b0a \u0111\u1ebfn nay, c\u00f3 r\u1ea5t nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y \u0111\u00e3 \u0111\u01b0\u1ee3c ghi ch\u00e9p hay truy\u1ec1n mi\u1ec7ng l\u1ea1i qua nhi\u1ec1u th\u1ebf h\u1ec7. H\u1ea7u h\u1ebft c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec1u d\u1ef1a tr\u00ean vi\u1ec7c ph\u1ed1i h\u1ee3p c\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c t\u1ef1 nhi\u00ean. Trong b\u00e0i vi\u1ebft n\u00e0y, <a href=\"https:\/\/www.docosan.com\/\">Docosan<\/a> xin \u0111\u01b0\u1ee3c g\u1ee3i \u00fd b\u1ea1n 7 b\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1eed.<\/em><\/p>\n<h2>B\u1ec7nh m\u1ea5t ng\u1ee7 l\u00e0 g\u00ec?<\/h2>\n<p><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/benh-mat-ngu\/\">M\u1ea5t ng\u1ee7<\/a> l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/chung-roi-loan-giac-ngu\/\">r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/a> khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh g\u1eb7p kh\u00f3 kh\u0103n khi ng\u1ee7. C\u1ee5 th\u1ec3, h\u1ecd s\u1ebd c\u1ea3m th\u1ea5y kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c kh\u00f3 duy tr\u00ec gi\u1ea5c ng\u1ee7 \u0111\u1ee7 l\u00e2u nh\u01b0 mong mu\u1ed1n. \u0110i\u1ec1u n\u00e0y th\u01b0\u1eddng xuy\u00ean khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c, \u0111i k\u00e8m theo \u0111\u00f3 l\u00e0 c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y, n\u0103ng l\u01b0\u1ee3ng th\u1ea5p, t\u00e2m tr\u1ea1ng c\u00e1u k\u1ec9nh v\u00e0 ch\u00e1n n\u1ea3n.<\/p>\n<p>M\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi. Tuy nhi\u00ean, v\u1edbi ph\u1ea7n l\u1edbn b\u1ec7nh nh\u00e2n, m\u1ea5t ng\u1ee7 \u0111em l\u1ea1i r\u1ea5t nhi\u1ec1u phi\u1ec1n to\u00e1i, l\u00e0m suy gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, n\u0103ng su\u1ea5t c\u00f4ng vi\u1ec7c c\u0169ng nh\u01b0 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe chung c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<p>Tuy nhi\u00ean, vi\u1ec7c \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 b\u1eb1ng thu\u1ed1c h\u00f3a d\u01b0\u1ee3c v\u1eabn c\u00f2n g\u00e2y ra nhi\u1ec1u t\u00e1c d\u1ee5ng ph\u1ee5 khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh lo ng\u1ea1i. Do \u0111\u00f3, ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p an to\u00e0n v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi b\u1ec7nh c\u00e2n nh\u1eafc l\u1ef1a ch\u1ecdn h\u01a1n.<\/p>\n<figure id=\"attachment_127628\" aria-describedby=\"caption-attachment-127628\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127628\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-1.jpg\" alt=\"M\u1ea5t ng\u1ee7 l\u00e0m \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng t\u1edbi ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-1-300x200.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-1-768x512.jpg 768w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-1-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127628\" class=\"wp-caption-text\">M\u1ea5t ng\u1ee7 l\u00e0m \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng t\u1edbi ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng<\/figcaption><\/figure>\n<h2>Nguy\u00ean nh\u00e2n g\u00e2y m\u1ea5t ng\u1ee7<\/h2>\n<p>Nguy\u00ean nh\u00e2n \u0111\u1ea7y \u0111\u1ee7 c\u1ee7a ch\u1ee9ng m\u1ea5t ng\u1ee7 \u0111\u1ebfn nay v\u1eabn ch\u01b0a \u0111\u01b0\u1ee3c bi\u1ebft r\u00f5. Tuy nhi\u00ean, ch\u00fang ta \u0111\u00e3 bi\u1ebft \u0111\u01b0\u1ee3c r\u1eb1ng c\u00f3 nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 d\u1eabn t\u1edbi m\u1ea5t ng\u1ee7, v\u00e0 c\u00e1ch th\u1ee9c nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0y g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c m\u1ea5t ng\u1ee7 s\u1ebd kh\u00e1c nhau \u0111\u1ed1i v\u1edbi t\u1eebng ng\u01b0\u1eddi. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n m\u1ea5t ng\u1ee7 m\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn nh\u01b0:<\/p>\n<ul>\n<li><strong>Ti\u1ec1n s\u1eed gia \u0111\u00ecnh (di truy\u1ec1n):<\/strong> M\u1ed9t s\u1ed1 gen li\u00ean quan \u0111\u1ebfn \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 \u0111\u00e3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y c\u00f3 li\u00ean quan \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi.<\/li>\n<li><strong>S\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o:<\/strong> C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng nh\u1eefng thay \u0111\u1ed5i trong ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 \u1edf b\u1ec7nh nh\u00e2n.<\/li>\n<li><strong>T\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe:<\/strong> S\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng t\u1edbi gi\u1ea5c ng\u1ee7. Ch\u1eb3ng h\u1ea1n nh\u01b0 n\u1ebfu b\u1ea1n b\u1ecb ch\u1ea5n th\u01b0\u01a1ng, nhi\u1ec5m tr\u00f9ng, <a href=\"https:\/\/www.docosan.com\/blog\/tieu-hoa\/dau-hieu-trao-nguoc-da-day\/\">tr\u00e0o ng\u01b0\u1ee3c acid d\u1ea1 d\u00e0y<\/a>, vi\u00eam \u0111au kh\u1edbp m\u1ea1n t\u00ednh, <a href=\"https:\/\/www.docosan.com\/blog\/ho-hap\/hen-suyen\/\">hen suy\u1ec5n<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/noi-tiet\/benh-cuong-giap\/\">c\u01b0\u1eddng gi\u00e1p<\/a>,&#8230; Nguy\u00ean nh\u00e2n l\u00e0 do c\u00e1c b\u1ec7nh l\u00fd n\u00e0y s\u1ebd g\u00e2y ra kh\u00f3 th\u1edf, \u0111au \u0111\u1edbn, ho\u1eb7c thay \u0111\u1ed5i t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/li>\n<li><strong>R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd:<\/strong> Nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng ch\u1ee9ng m\u1ea5t ng\u1ee7 c\u00f3 li\u00ean quan cao t\u1edbi c\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n nh\u01b0 <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/tram-cam\/\">tr\u1ea7m c\u1ea3m<\/a>, lo \u00e2u v\u00e0 r\u1ed1i lo\u1ea1n c\u0103ng th\u1eb3ng sau ch\u1ea5n th\u01b0\u01a1ng,&#8230;<\/li>\n<li><strong>M\u00f4i tr\u01b0\u1eddng ng\u1ee7 kh\u00f4ng ph\u00f9 h\u1ee3p:<\/strong> M\u00f4i tr\u01b0\u1eddng \u1ed3n \u00e0o, \u00e1nh s\u00e1ng m\u1ea1nh, nhi\u1ec7t \u0111\u1ed9 kh\u00f4ng tho\u1ea3i m\u00e1i ho\u1eb7c gi\u01b0\u1eddng ng\u1ee7 kh\u00f4ng ph\u00f9 h\u1ee3p \u0111\u1ec1u c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf vi\u1ec7c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/li>\n<li><strong>Thay \u0111\u1ed5i m\u00f4i tr\u01b0\u1eddng s\u1ed1ng:<\/strong> Nh\u1eefng thay \u0111\u1ed5i ng\u1eafn h\u1ea1n x\u1ea3y ra trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3\u00a0 d\u1eabn \u0111\u1ebfn nh\u1eefng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ng\u1eafn h\u1ea1n. Ch\u1eb3ng h\u1ea1n nh\u01b0 l\u1ec7ch m\u00fai gi\u1edd, ng\u1ee7 \u1edf n\u01a1i xa l\u1ea1, thay \u0111\u1ed5i ca l\u00e0m vi\u1ec7c, chuy\u1ec3n \u0111\u1ebfn nh\u00e0 m\u1edbi,&#8230;<\/li>\n<li><strong>Th\u00f3i quen th\u01b0\u1eddng ng\u00e0y:<\/strong> Vi\u1ec7c u\u1ed1ng qu\u00e1 nhi\u1ec1u caffein, r\u01b0\u1ee3u, ho\u1eb7c h\u00fat thu\u1ed1c l\u00e1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Ngo\u00e0i ra, th\u00f3i quen ng\u1ee7 kh\u00f4ng \u0111i\u1ec1u \u0111\u1ed9 nh\u01b0 th\u1ee9c qu\u00e1 khuya ho\u1eb7c ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u c\u0169ng s\u1ebd g\u00f3p ph\u1ea7n g\u00e2y m\u1ea5t ng\u1ee7 cho b\u1ea1n v\u00e0o b\u1ea1n \u0111\u00eam.<\/li>\n<\/ul>\n<figure id=\"attachment_127629\" aria-describedby=\"caption-attachment-127629\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127629\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-2.jpg\" alt=\"R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd v\u00e0 stress c\u00f3 th\u1ec3 l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra m\u1ea5t ng\u1ee7\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-2-300x200.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-2-768x512.jpg 768w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-2-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127629\" class=\"wp-caption-text\">R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd v\u00e0 stress c\u00f3 th\u1ec3 l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra m\u1ea5t ng\u1ee7<\/figcaption><\/figure>\n<h2>Ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y c\u00f3 hi\u1ec7u qu\u1ea3 kh\u00f4ng?<\/h2>\n<p>Theo \u0111\u00f4ng y, m\u1ea5t ng\u1ee7 th\u01b0\u1eddng \u0111\u01b0\u1ee3c ph\u00e2n th\u00e0nh 5 lo\u1ea1i d\u1ef1a tr\u00ean nguy\u00ean nh\u00e2n g\u00e2y ra nh\u01b0 sau: t\u00e2m t\u1ef3 l\u01b0\u1ee1ng h\u01b0, \u00e2m suy h\u1ecfa v\u01b0\u1ee3ng, kh\u00ed c\u1ee7a t\u00e2m v\u00e0 \u0111\u1edfm (t\u00fai m\u1eadt) h\u01b0, t\u1ef3 v\u1ecb kh\u00f4ng \u0111i\u1ec1u h\u00f2a v\u00e0 suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3. D\u1ef1a theo \u0111\u00f3, nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y th\u01b0\u1eddng t\u1eadp trung v\u00e0o nguy\u00ean nh\u00e2n g\u00e2y ra b\u1ec7nh \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111i\u1ec1u tr\u1ecb t\u1eadn g\u1ed1c.<\/p>\n<p>\u0110\u1ebfn nay, c\u00e1c b\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y v\u1eabn \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 hi\u1ec7u qu\u1ea3 cao, v\u1eeba k\u00edch th\u00edch l\u01b0u th\u00f4ng kh\u00ed huy\u1ebft, v\u1eeba gi\u00fap \u1ed5n \u0111\u1ecbnh t\u00e2m th\u1ea7n v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n<p>Kh\u00f4ng ch\u1ec9 th\u1ebf, nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p b\u1ed5 tr\u1ee3 nh\u01b0 xoa b\u00f3p, ch\u00e2m c\u1ee9u, ng\u00e2m ch\u00e2n hay b\u1ea5m huy\u1ec7t c\u0169ng \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ea3n xu\u1ea5t c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh nh\u01b0 serotonin v\u00e0 melatonin, gi\u00fap \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n<h2>Ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n<h3>B\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 t\u1eeb t\u00e2m sen v\u00e0 l\u00e1 v\u00f4ng<\/h3>\n<p>Trong d\u00e2n gian, t\u00e2m sen l\u00e0 m\u1ed9t lo\u1ea1i d\u01b0\u1ee3c li\u1ec7u ch\u1eefa m\u1ea5t ng\u1ee7 kh\u00e1 ph\u1ed5 bi\u1ebfn. T\u00e2m sen c\u00f3 v\u1ecb \u0111\u1eafng, t\u00ednh h\u00e0n, c\u00f3 t\u00e1c d\u1ee5ng thanh nhi\u1ec7t v\u00e0 an th\u1ea7n. T\u00e2m sen th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb c\u00e1c t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 do <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/hoi-chung-roi-loan-lo-au\/\">r\u1ed1i lo\u1ea1n lo \u00e2u<\/a>, c\u0103ng th\u1eb3ng hay n\u00f3ng trong ng\u01b0\u1eddi. L\u00e1 v\u00f4ng c\u0169ng c\u00f3 v\u1ecb \u0111\u1eafng, t\u00ednh b\u00ecnh, ch\u1ee9a nhi\u1ec1u th\u00e0nh ph\u1ea7n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m k\u00edch th\u00edch th\u1ea7n kinh, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 \u0111\u1ec1u \u0111\u1eb7n. B\u00e0i thu\u1ed1c s\u1ebd \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li><strong>Nguy\u00ean li\u1ec7u:<\/strong> 8 \u2013 10 l\u00e1 v\u00f4ng non, 8g t\u00e2m sen sao v\u00e0ng (kh\u00f4ng d\u00f9ng t\u00e2m sen c\u00f2n xanh ho\u1eb7c b\u1ecb sao ch\u00e1y).<\/li>\n<li><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:\u00a0<\/strong>Tr\u01b0\u1edbc h\u1ebft t\u00e2m sen t\u00e2m sen v\u00e0 l\u00e1 v\u00f4ng r\u1eeda s\u1ea1ch. \u0110em c\u1ea3 hai n\u1ea5u th\u00e0nh canh.<\/li>\n<li><strong>C\u00e1ch d\u00f9ng:<\/strong> Chia th\u00e0nh 2 b\u1eefa, \u0103n trong ng\u00e0y.<\/li>\n<\/ul>\n<figure id=\"attachment_127630\" aria-describedby=\"caption-attachment-127630\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127630\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-3.jpg\" alt=\"T\u00e2m sen l\u00e0 m\u1ed9t d\u01b0\u1ee3c li\u1ec7u gi\u00fap an th\u1ea7n, d\u1ec5 ng\u1ee7\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-3.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-3-300x200.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-3-768x512.jpg 768w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-3-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127630\" class=\"wp-caption-text\">T\u00e2m sen l\u00e0 m\u1ed9t d\u01b0\u1ee3c li\u1ec7u gi\u00fap an th\u1ea7n, d\u1ec5 ng\u1ee7<\/figcaption><\/figure>\n<h3>B\u00e0i thu\u1ed1c t\u1eeb t\u00e2m sen, th\u1ea3o quy\u1ebft minh, h\u00f2e hoa<\/h3>\n<p>Th\u1ea3o quy\u1ebft minh l\u00e0 m\u1ed9t lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c thanh nhi\u1ec7t v\u00e0 gi\u1ea3i \u0111\u1ed9c kh\u00e1c, c\u00f3 v\u1ecb ng\u1ecdt, t\u00ednh m\u00e1t, th\u00edch h\u1ee3p cho ng\u01b0\u1eddi kh\u00f3 ng\u1ee7 v\u00ec n\u00f3ng trong. H\u00f2e hoa c\u00f3 v\u1ecb \u0111\u1eafng, t\u00ednh h\u00e0n, c\u00f3 c\u00f4ng d\u1ee5ng h\u1ea1 huy\u1ebft \u00e1p, an th\u1ea7n v\u00e0 h\u1ed7 tr\u1ee3 tu\u1ea7n ho\u00e0n n\u00e3o, gi\u00fap c\u1ea3i thi\u1ec7n l\u01b0u l\u01b0\u1ee3ng m\u00e1u n\u00e3o cho c\u00e1c tr\u01b0\u1eddng h\u1ee3p <a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/thieu-mau-nao\/\">thi\u1ebfu m\u00e1u n\u00e3o<\/a> d\u1eabn \u0111\u1ebfn <a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/dau-dau-nguyen-nhan-chan-doan-dieu-tri\/\">\u0111au \u0111\u1ea7u<\/a> v\u00e0 m\u1ea5t ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y n\u00e0y:<\/p>\n<ul>\n<li><strong>Nguy\u00ean li\u1ec7u:<\/strong> 20g t\u00e2m sen, 20g th\u1ea3o quy\u1ebft minh sao \u0111en, 12g ho\u00e8 hoa.<\/li>\n<li><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong> R\u1eeda s\u1ea1ch nguy\u00ean li\u1ec7u, s\u1eafc v\u1edbi kho\u1ea3ng 500ml n\u01b0\u1edbc s\u00f4i, \u0111\u1eady k\u00edn trong v\u00f2ng 15 &#8211; 20p. L\u1ecdc v\u00e0 l\u1ea5y n\u01b0\u1edbc u\u1ed1ng khi c\u00f2n \u1ea5m.<\/li>\n<li><strong>C\u00e1ch d\u00f9ng:<\/strong> C\u00f3 th\u1ec3 u\u1ed1ng h\u1ebft m\u1ed9t l\u1ea7n ho\u1eb7c chia l\u00e0m 3 l\u1ea7n\/ng\u00e0y. U\u1ed1ng trong 3 &#8211; 5 ng\u00e0y.<\/li>\n<\/ul>\n<h3>B\u00e0i thu\u1ed1c t\u1eeb qu\u1ebf v\u00e0 h\u1ea1t sen<\/h3>\n<p>Qu\u1ebf v\u00e0 h\u1ea1t sen \u0111\u1ec1u l\u00e0 nh\u1eefng d\u01b0\u1ee3c li\u1ec7u nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng, \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi kh\u1ea3 n\u0103ng t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7. B\u00e0i thu\u1ed1c t\u1eeb qu\u1ebf v\u00e0 h\u1ea1t sen l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng, c\u00f3 c\u00f4ng d\u1ee5ng an th\u1ea7n, b\u1ed5 sung d\u01b0\u1ee1ng ch\u1ea5t v\u00e0 l\u00e0m d\u1ecbu c\u01a1 th\u1ec3 b\u1ea1n sau m\u1ed9t ng\u00e0y c\u0103ng th\u1eb3ng.<\/p>\n<ul>\n<li><strong>Nguy\u00ean li\u1ec7u:<\/strong> 10g qu\u1ebf kh\u00f4, 100g h\u1ea1t sen t\u01b0\u01a1i, 300ml n\u01b0\u1edbc<\/li>\n<li><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong> R\u1eeda s\u1ea1ch v\u00e0 cho t\u1ea5t nguy\u00ean li\u1ec7u v\u00e0o n\u1ea5u k\u0129 th\u00e0nh canh. C\u00f3 th\u1ec3 cho th\u00eam m\u1ed9t ch\u00fat \u0111\u01b0\u1eddng ph\u00e8n \u0111\u1ec3 d\u1ec5 d\u00f9ng h\u01a1n.<\/li>\n<\/ul>\n<figure id=\"attachment_140031\" aria-describedby=\"caption-attachment-140031\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-140031\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-7.jpg\" alt=\"Canh qu\u1ebf v\u00e0 h\u1ea1t sen gi\u00fap ch\u1eefa m\u1ea5t ng\u1ee7 hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-7.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-7-300x200.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-7-768x512.jpg 768w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-7-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140031\" class=\"wp-caption-text\">Canh qu\u1ebf v\u00e0 h\u1ea1t sen gi\u00fap ch\u1eefa m\u1ea5t ng\u1ee7 hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n<h3>B\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 t\u1eeb t\u00e1o \u0111\u1ecf t\u01b0\u01a1i<\/h3>\n<p>T\u00e1o \u0111\u1ecf c\u0169ng l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y kh\u00e1 hi\u1ec7u qu\u1ea3, gi\u00fap ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c, \u0111\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1ea5t ng\u1ee7 do thi\u1ebfu kh\u00ed huy\u1ebft ho\u1eb7c suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3. T\u00e1o \u0111\u1ecf c\u00f3 v\u1ecb ng\u1ecdt, t\u00ednh \u00f4n, ch\u1ee9a nhi\u1ec1u <a href=\"https:\/\/www.docosan.com\/blog\/kien-thuc-y-te\/chong-oxy-hoa\/\">ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/a>, gi\u00fap b\u1ed5 kh\u00ed, d\u01b0\u1ee1ng huy\u1ebft, gi\u1ea3m stress, an th\u1ea7n v\u00e0 ki\u1ec7n t\u1ef3 (t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng ti\u00eau h\u00f3a).<\/p>\n<ul>\n<li><strong>Nguy\u00ean li\u1ec7u:<\/strong> 200g t\u00e1o \u0111\u1ecf t\u01b0\u01a1i, 500ml n\u01b0\u1edbc.<\/li>\n<li><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong> R\u1eeda s\u1ea1ch t\u00e1o \u0111\u1ecf v\u00e0 s\u1eafc l\u1ea5y n\u01b0\u1edbc u\u1ed1ng.<\/li>\n<li><strong>C\u00e1ch d\u00f9ng:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng n\u01b0\u1edbc t\u00e1o \u0111\u1ecf thay cho \u0111\u1ed3 u\u1ed1ng h\u1eb1ng ng\u00e0y.<\/li>\n<\/ul>\n<h3>B\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 t\u1eeb nh\u00e3n<\/h3>\n<p>B\u00e0i thu\u1ed1c n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3 vi\u1ec7c l\u01b0u th\u00f4ng m\u00e1u l\u00ean n\u00e3o d\u1ec5 d\u00e0ng, tr\u00e1nh <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/suy-nhuoc-than-kinh\/\">suy nh\u01b0\u1ee3c th\u1ea7n kinh<\/a>, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111au \u0111\u1ea7u. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y r\u1ea5t t\u1ed1t v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n.<\/p>\n<ul>\n<li><strong>Nguy\u00ean li\u1ec7u:<\/strong> 100g c\u00f9i nh\u00e3n t\u01b0\u01a1i, 200ml n\u01b0\u1edbc.<\/li>\n<li><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong> N\u1ea5u th\u00e0nh canh, c\u00f3 th\u1ec3 cho th\u00eam m\u1ed9t ch\u00fat \u0111\u01b0\u1eddng cho d\u1ec5 u\u1ed1ng.<\/li>\n<li><strong>C\u00e1ch d\u00f9ng:<\/strong> Ng\u00e0y m\u1ed9t l\u1ea7n, t\u1ed1t nh\u1ea5t l\u00e0 d\u00f9ng v\u00e0o bu\u1ed5i t\u1ed1i 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7 .<\/li>\n<\/ul>\n<h3>B\u00e0i thu\u1ed1c ch\u1eefa m\u1ea5t ng\u1ee7 t\u1eeb l\u1ea1c ti\u00ean<\/h3>\n<p>L\u1ea1c ti\u00ean l\u00e0 m\u1ed9t th\u1ea3o d\u01b0\u1ee3c n\u1ed5i ti\u1ebfng v\u1edbi c\u00f4ng d\u1ee5ng an th\u1ea7n, gi\u1ea3m lo \u00e2u v\u00e0 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7. Trong \u0110\u00f4ng y, l\u1ea1c ti\u00ean \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb c\u00e1c tri\u1ec7u ch\u1ee9ng m\u1ea5t ng\u1ee7 do c\u0103ng th\u1eb3ng, lo \u00e2u ho\u1eb7c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng l\u00e1 l\u1ea1c ti\u00ean ph\u01a1i kh\u00f4 \u0111\u1ec3 n\u1ea5u canh ho\u1eb7c h\u00e3m tr\u00e0 u\u1ed1ng h\u00e0ng ng\u00e0y v\u1edbi l\u01b0\u1ee3ng <strong>10g\/ng\u00e0y<\/strong>.<\/p>\n<figure id=\"attachment_127631\" aria-describedby=\"caption-attachment-127631\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127631\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-4.jpg\" alt=\"\u0110i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 b\u1eb1ng l\u1ea1c ti\u00ean l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-4-300x200.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-4-768x512.jpg 768w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-4-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127631\" class=\"wp-caption-text\">\u0110i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 b\u1eb1ng l\u1ea1c ti\u00ean l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n<h3>B\u00e0i thu\u1ed1c t\u1eeb c\u00e2y x\u1ea5u h\u1ed5 (c\u00e2y trinh n\u1eef)<\/h3>\n<p>X\u1ea5u h\u1ed5 (hay c\u00f2n g\u1ecdi l\u00e0 c\u00e2y trinh n\u1eef), l\u00e0 m\u1ed9t d\u01b0\u1ee3c li\u1ec7u c\u00f3 v\u1ecb ng\u1ecdt, t\u00ednh h\u01a1i h\u00e0n. B\u00e0i thu\u1ed1c t\u1eeb c\u00e2y x\u1ea5u h\u1ed5 c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m d\u1ecbu th\u1ea7n kinh, ch\u1ed1ng ho, ti\u00eau vi\u00eam v\u00e0 l\u1ee3i ti\u1ec3u. D\u00e2n gian th\u01b0\u1eddng d\u00f9ng n\u01b0\u1edbc s\u1eafc c\u1ee7a c\u00e2y x\u1ea5u h\u1ed5 k\u1ebft h\u1ee3p chung v\u1edbi m\u1ed9t s\u1ed1 v\u1ecb thu\u1ed1c kh\u00e1c nh\u01b0 t\u00e1o \u0111\u1ecf, c\u00fac b\u1ea1c \u0111\u1ea7u, chua me \u0111\u1ea5t,&#8230; \u0111\u1ec3 ch\u1eefa suy nh\u01b0\u1ee3c th\u1ea7n kinh hay m\u1ea5t ng\u1ee7.<\/p>\n<ul>\n<li><strong>Nguy\u00ean li\u1ec7u:<\/strong> 15g c\u00e0nh l\u00e1 x\u1ea5u h\u1ed5 kh\u00f4, 15g c\u00fac b\u1ea1c \u0111\u1ea7u, 30g chua me \u0111\u1ea5t.<\/li>\n<li><strong>C\u00e1ch ch\u1ebf bi\u1ebfn v\u00e0 c\u00e1ch d\u00f9ng:<\/strong> S\u1eafc u\u1ed1ng gi\u1ed1ng nh\u01b0 tr\u00e0, d\u00f9ng h\u1eb1ng ng\u00e0y v\u00e0o bu\u1ed5i t\u1ed1i.<\/li>\n<\/ul>\n<h2>M\u1ed9t s\u1ed1 l\u01b0u \u00fd \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/h2>\n<p>Ngo\u00e0i vi\u1ec7c t\u00ecm ki\u1ebfm c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y hay t\u00e2y y, tr\u00ean th\u1ef1c t\u1ebf, nh\u1eefng thay \u0111\u1ed5i nh\u1ecf trong th\u00f3i quen h\u1eb1ng ng\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 m\u1eb9o nh\u1ecf m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1eed:<\/p>\n<ul>\n<li><strong>Duy tr\u00ec l\u1ecbch th\u1ee9c &#8211; ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n h\u1eb1ng ng\u00e0y:<\/strong> H\u00e3y c\u1ed1 g\u1eafng \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y \u0111\u1ec3 thi\u1ebft l\u1eadp \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3 b\u1ea1n. Ngo\u00e0i ra, n\u00ean b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng b\u1eefa s\u00e1ng \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 c\u1ee7ng c\u1ed1 chu k\u1ef3 sinh h\u1ecdc, \u0111\u1ed3ng th\u1eddi h\u00e3y gi\u1edbi h\u1ea1n th\u1eddi gian ng\u1ee7 tr\u01b0a ch\u1ec9 \u1edf m\u1ee9c 15 \u2013 20 ph\u00fat m\u1ed7i ng\u00e0y.<\/li>\n<li><strong>Ki\u1ec3m so\u00e1t m\u1ee9c \u0111\u1ed9 ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng:<\/strong>V\u00e0o bu\u1ed5i t\u1ed1i, n\u00ean h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi m\u00e0n h\u00ecnh s\u00e1ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 t\u1eeb 1 &#8211; 2 ti\u1ebfng, \u0111\u1ed3ng th\u1eddi t\u1eaft \u0111\u00e8n v\u00e0 \u0111\u1ea3m b\u1ea3o kh\u00f4ng gian ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u1ee7 t\u1ed1i \u0111\u1ec3 k\u00edch th\u00edch n\u00e3o ti\u1ebft melanin gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c trong ng\u00e0y:<\/strong> Nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng m\u1ea5t ng\u1ee7 v\u00e0 <a href=\"https:\/\/www.docosan.com\/blog\/ho-hap\/ngung-tho-khi-ngu\/\">ng\u01b0ng th\u1edf khi ng\u1ee7<\/a>, t\u0103ng th\u1eddi gian c\u1ee7a giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u. Tuy nhi\u00ean, ch\u1ec9 n\u00ean t\u1eadp th\u1ec3 d\u1ee5c trong ng\u00e0y v\u00e0 tr\u00e1nh v\u1eadn \u0111\u1ed9ng t\u1eeb v\u1eeba \u0111\u1ebfn m\u1ea1nh \u00edt nh\u1ea5t 3 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 tr\u00e1nh l\u01b0\u1ee3ng hormon cortisol \u0111\u01b0\u1ee3c ti\u1ebft ra khi v\u1eadn \u0111\u1ed9ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/li>\n<li><strong>Ch\u00fa \u00fd \u0111\u1ebfn th\u1ef1c ph\u1ea9m:<\/strong> C\u1eaft gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 carbohydrate tinh ch\u1ebf v\u00e0o ban ng\u00e0y v\u00ec nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y s\u1ebd k\u00e9o b\u1ea1n ra kh\u1ecfi giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i s\u00e2u khi b\u1ea1n ng\u1ee7. B\u00ean c\u1ea1nh \u0111\u00f3, tr\u00e1nh \u0103n nh\u1eefng b\u1eefa l\u1edbn gi\u00e0u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o hay u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc v\u00e0o bu\u1ed5i t\u1ed1i.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf d\u00f9ng ch\u1ea5t k\u00edch th\u00edch:<\/strong> N\u00ean h\u1ea1n ch\u1ebf c\u00e0 ph\u00ea, thu\u1ed1c l\u00e1 v\u00e0 r\u01b0\u1ee3u bia \u0111\u1ec3 tr\u00e1nh g\u00e2y ra r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 m\u1ec7t m\u1ecfi sau khi t\u1ec9nh d\u1eady.<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n m\u00f4i tr\u01b0\u1eddng ng\u1ee7:<\/strong> H\u00e3y t\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 kh\u00f4ng c\u00f3 ti\u1ebfng \u1ed3n, \u00e1nh s\u00e1ng, m\u00e1t m\u1ebb v\u00e0 m\u1ed9t chi\u1ebfc gi\u01b0\u1eddng tho\u1ea3i m\u00e1i. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1c chuy\u00ean gia c\u0169ng khuy\u1ebfn kh\u00edch r\u1eb1ng kh\u00f4ng l\u00e0m b\u1ea5t c\u1ee9 vi\u1ec7c n\u00e0o kh\u00e1c nh\u01b0: xem TV, s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh tr\u00ean gi\u01b0\u1eddng,&#8230; \u0111\u1ec3 n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd ch\u1ec9 li\u00ean k\u1ebft ph\u00f2ng ng\u1ee7 v\u1edbi gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng th\u01b0 gi\u00e3n h\u01a1n v\u00e0o ban \u0111\u00eam.<\/li>\n<li><strong>Th\u01b0 gi\u00e3n v\u00e0 l\u00e0m s\u1ea1ch t\u00e2m tr\u00ed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> Tr\u00e1nh \u0111\u1ec3 nh\u1eefng c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 t\u1ee9c gi\u1eadn c\u1ee7a c\u1ea3 ng\u00e0y khi\u1ebfn b\u1ea1n r\u1ea5t kh\u00f3 ng\u1ee7 ngon b\u1eb1ng vi\u1ec7c luy\u1ec7n t\u1eadp th\u00f3i quen qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng ho\u1eb7c th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch t\u1eafm n\u01b0\u1edbc \u1ea5m, l\u00e0m m\u1edd \u0111\u00e8n, nghe nh\u1ea1c nh\u1eb9, \u0111\u1ecdc s\u00e1ch, h\u00edt th\u1edf s\u00e2u,&#8230;<\/li>\n<li><strong>H\u1ecdc c\u00e1ch ng\u1ee7 l\u1ea1i n\u1ebfu b\u1ea1n th\u1ee9c d\u1eady:<\/strong> N\u1ebfu th\u1ee9c d\u1eady v\u00e0o gi\u1eefa \u0111\u00eam v\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 l\u1ea1i, h\u00e3y \u0111\u1ee9ng d\u1eady kh\u1ecfi gi\u01b0\u1eddng. L\u00fac n\u00e0y, h\u00e3y ghi ch\u00fa ng\u1eafn g\u1ecdn l\u1ea1i nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u00f2n lo l\u1eafng trong t\u00e2m tr\u00ed v\u00e0 ho\u00e3n lo l\u1eafng \u0111o cho \u0111\u1ebfn ng\u00e0y h\u00f4m sau.<\/li>\n<\/ul>\n<p>Ngo\u00e0i ra, vi\u1ec7c b\u1ed5 sung vitamin B c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng m\u1ea5t ng\u1ee7 li\u00ean quan \u0111\u1ebfn thi\u1ebfu h\u1ee5t vitamin B, nh\u01b0 r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng, c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung. <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\">S\u1ea3n ph\u1ea9m b\u1ed5 sung Vitamin B<\/a> cung c\u1ea5p vitamin nh\u00f3m B gi\u00fap h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng th\u1ea7n kinh, c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi cho ng\u01b0\u1eddi b\u1ecb m\u1ea5t ng\u1ee7.<\/p>\n<figure id=\"attachment_127632\" aria-describedby=\"caption-attachment-127632\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127632\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-5.jpg\" alt=\"N\u00ean h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi \u0111i ng\u1ee7\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-5.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-5-300x200.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-5-768x512.jpg 768w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-5-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127632\" class=\"wp-caption-text\">N\u00ean h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/figcaption><\/figure>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/buon-mat-ngu-roi-loan-tinh-than\/\">Bu\u1ed3n phi\u1ec1n, m\u1ea5t ng\u1ee7\u2026l\u00e0 d\u1ea5u hi\u1ec7u s\u1ee9c kh\u1ecfe tinh th\u1ea7n g\u1eb7p v\u1ea5n \u0111\u1ec1<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/hoi-chung-jet-lag\/\">Jet Lag l\u00e0 g\u00ec? Nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng v\u00e0 c\u00e1ch x\u1eed l\u00fd hi\u1ec7u qu\u1ea3<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/thieu-mau-nao-nen-an-gi\/\">Thi\u1ebfu m\u00e1u n\u00e3o n\u00ean \u0103n g\u00ec? 15 th\u1ef1c ph\u1ea9m chuy\u00ean gia khuy\u00ean d\u00f9ng<\/a><\/li>\n<\/ul>\n<p><em>Tr\u00ean \u0111\u00e2y l\u00e0 t\u1ea5t c\u1ea3 nh\u1eefng th\u00f4ng tin v\u1ec1 c\u00e1ch ch\u1eefa b\u1ec7nh b\u1eb1ng \u0111\u00f4ng y hi\u1ec7u qu\u1ea3 m\u00e0 Docosan t\u1ed5ng h\u1ee3p \u0111\u01b0\u1ee3c. Hy v\u1ecdng nh\u1eefng b\u00e0i thu\u1ed1c n\u00e0y h\u1eefu \u00edch v\u1edbi b\u1ea1n v\u00e0 gi\u00fap b\u1ea1n m\u1ed7i ng\u00e0y \u0111\u1ec1u c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon. H\u00e3y chia s\u1ebb cho b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh n\u1ebfu th\u1ea5y b\u00e0i vi\u1ebft n\u00e0y h\u1eefu \u00edch nh\u00e9!<\/em><\/p>\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong><\/p>\n<p><strong>1. C\u00e1c b\u00e0i thu\u1ed1c \u0111\u00f4ng y tr\u1ecb m\u1ea5t ng\u1ee7, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 &#8211; MHRC\u00a0<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/thanhtra.thaibinh.gov.vn\/upload\/80614\/20221026\/thuoc-dong-y-tri-mat-ngu_281cf.pdf<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o: <\/strong>19\/09\/2024<\/li>\n<\/ul>\n<p><strong>2. Insomnia<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/my.clevelandclinic.org\/health\/diseases\/12119-insomnia<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 19\/09\/2024<\/li>\n<\/ul>\n<p><strong>3. How to Sleep Better &#8211; Tips to Improve Sleep Quality<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 19\/09\/2024<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u1eeb x\u01b0a \u0111\u1ebfn nay, c\u00f3 r\u1ea5t nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa m\u1ea5t ng\u1ee7 b\u1eb1ng \u0111\u00f4ng y \u0111\u00e3 \u0111\u01b0\u1ee3c ghi ch\u00e9p hay truy\u1ec1n mi\u1ec7ng l\u1ea1i qua nhi\u1ec1u th\u1ebf h\u1ec7. H\u1ea7u h\u1ebft c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec1u d\u1ef1a tr\u00ean vi\u1ec7c ph\u1ed1i h\u1ee3p c\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c t\u1ef1 nhi\u00ean. Trong b\u00e0i vi\u1ebft n\u00e0y, Docosan xin \u0111\u01b0\u1ee3c g\u1ee3i \u00fd b\u1ea1n 7 [&hellip;]<\/p>\n","protected":false},"author":67,"featured_media":127627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[129,185],"tags":[413,414,2063,2064,273,2066,2065],"class_list":["post-127504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tam-ly","category-tim-mach","tag-cach-chua-mat-ngu","tag-chua-mat-ngu","tag-chua-mat-ngu-dan-gian","tag-duoc-lieu-chua-mat-ngu","tag-mat-ngu","tag-meo-chua-mat-ngu","tag-thuoc-dong-y-chua-mat-ngu"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/7-cach-chua-mat-ngu-bang-dong-y-an-toan-va-hieu-qua-va-cac-luu-y-600x600.jpg","author_info":{"display_name":"\u0110\u1ed9i ng\u0169 bi\u00ean t\u1eadp Docosan","author_link":"https:\/\/www.docosan.com\/blog\/author\/duoc-si-thao-vy\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127504","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\/67"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=127504"}],"version-history":[{"count":14,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127504\/revisions"}],"predecessor-version":[{"id":143748,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127504\/revisions\/143748"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/127627"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=127504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=127504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=127504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}