{"id":127659,"date":"2024-10-17T11:27:12","date_gmt":"2024-10-17T04:27:12","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=127659"},"modified":"2025-09-05T18:07:24","modified_gmt":"2025-09-05T11:07:24","slug":"mat-ngu-keo-dai-la-gi","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/than-kinh\/mat-ngu-keo-dai-la-gi\/","title":{"rendered":"M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i: Nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng, c\u00e1ch \u0111i\u1ec1u tr\u1ecb v\u00e0 ph\u00f2ng ng\u1eeba"},"content":{"rendered":"<p><em>M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng m\u00e0 c\u00f2n ti\u1ec1m \u1ea9n nhi\u1ec1u nguy c\u01a1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. H\u00e3y c\u00f9ng <a href=\"http:\/\/docosan.com\" target=\"_blank\" rel=\"noopener\">Docosan<\/a> t\u00ecm hi\u1ec3u nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng v\u00e0 c\u00e1ch \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n nh\u00e9!<\/em><\/p>\n<h2><strong>M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i l\u00e0 b\u1ec7nh g\u00ec?<\/strong><\/h2>\n<p><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/benh-mat-ngu\/\">M\u1ea5t ng\u1ee7<\/a> k\u00e9o d\u00e0i l\u00e0 t\u00ecnh tr\u1ea1ng ng\u01b0\u1eddi b\u1ec7nh g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 ho\u1eb7c duy tr\u00ec gi\u1ea5c ng\u1ee7 v\u00e0 t\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i \u00edt nh\u1ea5t ba l\u1ea7n m\u1ed7i tu\u1ea7n trong h\u01a1n ba th\u00e1ng. \u0110\u00e2y l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn sinh ho\u1ea1t h\u00e0ng ng\u00e0y, kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i \u0111\u01b0\u1ee3c chia th\u00e0nh hai lo\u1ea1i ch\u00ednh:<\/p>\n<ul>\n<li><strong>M\u1ea5t ng\u1ee7 nguy\u00ean ph\u00e1t:<\/strong> Lo\u1ea1i m\u1ea5t ng\u1ee7 n\u00e0y th\u01b0\u1eddng do c\u0103ng th\u1eb3ng, lo l\u1eafng ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 t\u00e2m l\u00fd, kh\u00f4ng li\u00ean quan \u0111\u1ebfn b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ho\u1eb7c b\u1ec7nh l\u00fd n\u00e0o kh\u00e1c.<\/li>\n<li><strong>M\u1ea5t ng\u1ee7 th\u1ee9 ph\u00e1t:<\/strong> M\u1ea5t ng\u1ee7 th\u1ee9 ph\u00e1t l\u00e0 h\u1ec7 qu\u1ea3 c\u1ee7a c\u00e1c b\u1ec7nh l\u00fd ho\u1eb7c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe kh\u00e1c nh\u01b0 <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/tram-cam\/\">tr\u1ea7m c\u1ea3m<\/a>, lo \u00e2u, <a href=\"https:\/\/www.docosan.com\/blog\/co-xuong-khop\/benh-viem-xuong-khop\/\">vi\u00eam kh\u1edbp<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/ho-hap\/hen-suyen\/\">hen suy\u1ec5n<\/a>, s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i thu\u1ed1c ho\u1eb7c ch\u1ea5t k\u00edch th\u00edch,&#8230; Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, \u0111i\u1ec1u tr\u1ecb b\u1ec7nh n\u1ec1n ho\u1eb7c \u0111i\u1ec1u ch\u1ec9nh l\u1ed1i s\u1ed1ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<figure id=\"attachment_127667\" aria-describedby=\"caption-attachment-127667\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-127667 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-1.jpg\" alt=\"M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i g\u00e2y nhi\u1ec1u \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 t\u00e2m l\u00fd. \" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-1-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-1-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127667\" class=\"wp-caption-text\">M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i g\u00e2y nhi\u1ec1u \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 t\u00e2m l\u00fd.<\/figcaption><\/figure>\n<h2><strong>Tri\u1ec7u ch\u1ee9ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h2>\n<p>M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh. C\u00e1c tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn c\u1ee7a t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i l\u00e0:<\/p>\n<ul>\n<li>Kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 d\u00f9 c\u01a1 th\u1ec3 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi.<\/li>\n<li>Th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam v\u00e0 kh\u00f3 ng\u1ee7 l\u1ea1i.<\/li>\n<li>Th\u1ee9c d\u1eady qu\u00e1 s\u1edbm d\u00f9 ch\u01b0a ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/li>\n<li>C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi sau khi th\u1ee9c d\u1eady.<\/li>\n<li>M\u1ea5t t\u1eadp trung, gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c, gi\u1ea3m tr\u00ed nh\u1edb.<\/li>\n<li>Thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng, d\u1ec5 c\u00e1u g\u1eaft, lo l\u1eafng ho\u1eb7c tr\u1ea7m c\u1ea3m do m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i.<\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/dau-dau-nguyen-nhan-chan-doan-dieu-tri\/\">\u0110au \u0111\u1ea7u<\/a>, kh\u00f3 ch\u1ecbu.<\/li>\n<\/ul>\n<p>C\u00e1c tri\u1ec7u ch\u1ee9ng n\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n li\u00ean t\u1ee5c v\u00e0 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi.<\/p>\n<figure id=\"attachment_127668\" aria-describedby=\"caption-attachment-127668\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127668\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-2.jpg\" alt=\"T\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i tr\u00ean 3 th\u00e1ng c\u00f3 th\u1ec3 l\u00e0 c\u1ea3nh b\u00e1o nh\u1eefng v\u1ea5n \u0111\u1ec1 b\u1ec7nh l\u00fd nguy hi\u1ec3m\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-2-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127668\" class=\"wp-caption-text\">T\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i tr\u00ean 3 th\u00e1ng c\u00f3 th\u1ec3 l\u00e0 c\u1ea3nh b\u00e1o nh\u1eefng v\u1ea5n \u0111\u1ec1 b\u1ec7nh l\u00fd nguy hi\u1ec3m<\/figcaption><\/figure>\n<h2><strong>Nguy\u00ean nh\u00e2n m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h2>\n<p>M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 do nhi\u1ec1u nguy\u00ean nh\u00e2n kh\u00e1c nhau nh\u01b0 t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd, s\u1eed d\u1ee5ng thu\u1ed1c v\u00e0 ch\u1ea5t k\u00edch th\u00edch, l\u1ed1i s\u1ed1ng thi\u1ebfu l\u00e0nh m\u1ea1nh.<\/p>\n<h3><strong>T\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd<\/strong><\/h3>\n<p>C\u00f3 nhi\u1ec1u b\u1ec7nh l\u00fd c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i nh\u01b0:<\/p>\n<ul>\n<li><strong>R\u1ed1i lo\u1ea1n t\u00e2m l\u00fd:<\/strong> Tr\u1ea7m c\u1ea3m, lo \u00e2u v\u00e0 c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>B\u1ec7nh l\u00fd m\u1ea1n t\u00ednh:<\/strong> Nh\u1eefng b\u1ec7nh nh\u01b0 hen suy\u1ec5n, vi\u00eam kh\u1edbp ho\u1eb7c \u0111au m\u1ea1n t\u00ednh c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 kh\u0103n trong vi\u1ec7c ng\u1ee7 do c\u01a1n \u0111au ho\u1eb7c kh\u00f3 th\u1edf.<\/li>\n<li><strong>C\u00e1c <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/nguyen-nhan-va-trieu-chung-cua-cac-loai-roi-loan-giac-ngu\/\">r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/a> kh\u00e1c:<\/strong> C\u00e1c t\u00ecnh tr\u1ea1ng nh\u01b0 <a href=\"https:\/\/www.docosan.com\/blog\/ho-hap\/ngung-tho-khi-ngu\/\">ng\u01b0ng th\u1edf khi ng\u1ee7<\/a> ho\u1eb7c h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean c\u0169ng c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7.<\/li>\n<\/ul>\n<h3><strong>S\u1eed d\u1ee5ng thu\u1ed1c v\u00e0 ch\u1ea5t k\u00edch th\u00edch<\/strong><\/h3>\n<p>Vi\u1ec7c s\u1eed d\u1ee5ng m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c v\u00e0 ch\u1ea5t k\u00edch th\u00edch c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i:<\/p>\n<ul>\n<li><strong>Thu\u1ed1c k\u00ea \u0111\u01a1n:<\/strong> M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c nh\u01b0 thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m, thu\u1ed1c \u0111i\u1ec1u tr\u1ecb t\u0103ng huy\u1ebft \u00e1p ho\u1eb7c thu\u1ed1c d\u1ecb \u1ee9ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Ch\u1ea5t k\u00edch th\u00edch:<\/strong> Caffeine, nicotine v\u00e0 r\u01b0\u1ee3u c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, nh\u1ea5t l\u00e0 n\u1ebfu \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 v\u00e0o bu\u1ed5i t\u1ed1i.<\/li>\n<\/ul>\n<h3><strong>L\u1ed1i s\u1ed1ng thi\u1ebfu l\u00e0nh m\u1ea1nh<\/strong><\/h3>\n<p>L\u1ed1i s\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh c\u0169ng l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i:<\/p>\n<ul>\n<li><strong>I\u0301t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t:<\/strong> M\u1ed9t l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 th\u1ec3 g\u00e2y ra m\u1ec7t m\u1ecfi, l\u00e0m cho vi\u1ec7c \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n.<\/li>\n<li><strong>Th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng h\u1ee3p l\u00fd:<\/strong> \u0102n u\u1ed1ng kh\u00f4ng khoa h\u1ecdc, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0103n s\u00e1t gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>S\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed:<\/strong> \u00c1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i v\u00e0 m\u00e1y t\u00ednh c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin (hormone \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7).<\/li>\n<li><strong>R\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc:<\/strong> L\u00e0m ca \u0111\u00eam, l\u1ec7ch m\u00fai gi\u1edd, th\u00f3i quen th\u1ee9c khuya,&#8230; c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7.<\/li>\n<\/ul>\n<figure id=\"attachment_127669\" aria-describedby=\"caption-attachment-127669\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127669\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-3.jpg\" alt=\"\u00c1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-3.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-3-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-3-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127669\" class=\"wp-caption-text\">\u00c1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7<\/figcaption><\/figure>\n<h2><strong>T\u00e1c h\u1ea1i c\u1ee7a m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h2>\n<p>N\u1ebfu kh\u00f4ng ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng m\u1ed7i \u0111\u00eam theo khuy\u1ebfn c\u00e1o, ch\u00fang ta c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng nh\u01b0:<\/p>\n<ul>\n<li>Gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ghi nh\u1edb.<\/li>\n<li>T\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c <a href=\"https:\/\/www.docosan.com\/blog\/tim-mach\/benh-tim-mach\/\">b\u1ec7nh l\u00fd tim m\u1ea1ch<\/a>.<\/li>\n<li>Suy gi\u1ea3m <a href=\"https:\/\/www.docosan.com\/blog\/kien-thuc-y-te\/he-mien-dich\/\">h\u1ec7 mi\u1ec5n d\u1ecbch<\/a>.<\/li>\n<li>T\u0103ng nguy c\u01a1 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u.<\/li>\n<li>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e2n n\u1eb7ng v\u00e0 chuy\u1ec3n h\u00f3a.<\/li>\n<li>G\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a.<\/li>\n<li>T\u0103ng nguy c\u01a1 m\u1eafc <a href=\"https:\/\/www.docosan.com\/blog\/noi-tiet\/tieu-duong\/\">b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/a>.<\/li>\n<li>G\u00e2y ti\u0300nh tra\u0323ng r\u1ed1i lo\u1ea1n hormone.<\/li>\n<li>T\u0103ng nguy c\u01a1 tai n\u1ea1n v\u00e0 ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<li>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 c\u00e1c m\u1ed1i quan h\u1ec7 x\u00e3 h\u1ed9i.<\/li>\n<\/ul>\n<h2><strong>M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i ph\u1ea3i l\u00e0m sao?<\/strong><\/h2>\n<h3><strong>D\u00f9ng thu\u1ed1c \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h3>\n<p>Vi\u1ec7c s\u1eed d\u1ee5ng thu\u1ed1c c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i. C\u00e1c thu\u1ed1c th\u01b0\u1eddng \u0111\u01b0\u1ee3c b\u00e1c s\u0129 ch\u1ec9 \u0111\u1ecbnh l\u00e0:<\/p>\n<ul>\n<li>C\u00e1c lo\u1ea1i thu\u1ed1c ng\u1ee7 nh\u00f3m benzodiazepines ho\u1eb7c non-benzodiazepines.<\/li>\n<li>M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m c\u00f3 t\u00e1c d\u1ee5ng an th\u1ea7n.<\/li>\n<li>Melatonin ho\u1eb7c c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng ch\u1ee9a melatonin.<\/li>\n<\/ul>\n<h3><strong>Li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c (CBT)<\/strong><\/h3>\n<p>Li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c (Cognitive Behavioral Therapy for Insomnia &#8211; CBT-I) l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 m\u00e0 kh\u00f4ng c\u1ea7n d\u00f9ng thu\u1ed1c. CBT gi\u00fap ng\u01b0\u1eddi b\u1ec7nh:<\/p>\n<ul>\n<li>Nh\u1eadn di\u1ec7n v\u00e0 thay \u0111\u1ed5i c\u00e1c t\u01b0 duy ti\u00eau c\u1ef1c v\u1ec1 gi\u1ea5c ng\u1ee7.<\/li>\n<li>Bi\u1ebft \u0111\u01b0\u1ee3c c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n v\u00e0 qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng.<\/li>\n<li>Thi\u1ebft l\u1eadp th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 gi\u1ea3m th\u1eddi gian th\u1ee9c d\u1eady trong gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<figure id=\"attachment_139450\" aria-describedby=\"caption-attachment-139450\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-139450\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-6.jpg\" alt=\"Nguy\u00ean t\u1eafc b\u1ed9 ba nh\u1eadn th\u1ee9c (suy ngh\u0129, c\u1ea3m x\u00fac, h\u00e0nh vi) trong tr\u1ecb li\u1ec7u nh\u1eadn th\u1ee9c h\u00e0nh vi\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-6.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-6-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-6-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-139450\" class=\"wp-caption-text\">Nguy\u00ean t\u1eafc b\u1ed9 ba nh\u1eadn th\u1ee9c (suy ngh\u0129, c\u1ea3m x\u00fac, h\u00e0nh vi) trong tr\u1ecb li\u1ec7u nh\u1eadn th\u1ee9c h\u00e0nh vi<\/figcaption><\/figure>\n<h3><strong>C\u1ea3i thi\u1ec7n l\u1ed1i s\u1ed1ng<\/strong><\/h3>\n<p>M\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p ch\u0103m s\u00f3c t\u1ea1i nh\u00e0 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i nh\u01b0:<\/p>\n<ul>\n<li>Thi\u1ebft l\u1eadp l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 tu\u00e2n th\u1ee7 gi\u1edd ng\u1ee7 c\u1ed1 \u0111\u1ecbnh.<\/li>\n<li>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i, y\u00ean t\u0129nh v\u00e0 t\u1ed1i.<\/li>\n<li>H\u1ea1n ch\u1ebf caffeine v\u00e0 r\u01b0\u1ee3u, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o bu\u1ed5i t\u1ed1i.<\/li>\n<li>T\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n<li>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n nh\u01b0 yoga ho\u1eb7c thi\u1ec1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n<\/ul>\n<figure id=\"attachment_127670\" aria-describedby=\"caption-attachment-127670\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127670\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-4.jpg\" alt=\"Li\u1ec7u ph\u00e1p t\u00e2m l\u00fd \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n l\u01b0\u1ee1ng c\u1ef1c\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-4-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-4-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127670\" class=\"wp-caption-text\">Li\u1ec7u ph\u00e1p t\u00e2m l\u00fd \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong \u0111i\u1ec1u tr\u1ecb r\u1ed1i lo\u1ea1n l\u01b0\u1ee1ng c\u1ef1c<\/figcaption><\/figure>\n<h2><strong>C\u00e1ch ph\u00f2ng ng\u1eeba ch\u1ee9ng m\u1ea5t ng\u1ee7 li\u00ean t\u1ee5c<\/strong><\/h2>\n<p>\u0110\u1ec3 ph\u00f2ng ng\u1eeba ch\u1ee9ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p nh\u01b0:<\/p>\n<ul>\n<li><strong>Thi\u1ebft l\u1eadp th\u00f3i quen ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n:<\/strong> \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, k\u1ec3 c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/li>\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 l\u00fd t\u01b0\u1edfng:<\/strong> \u0110\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh, t\u1ed1i v\u00e0 c\u00f3 nhi\u1ec7t \u0111\u1ed9 tho\u1ea3i m\u00e1i. S\u1eed d\u1ee5ng r\u00e8m ch\u1eafn s\u00e1ng ho\u1eb7c m\u00e1y t\u1ea1o <a href=\"https:\/\/www.docosan.com\/blog\/tip\/tieng-on-trang\/\">ti\u1ebfng \u1ed3n tr\u1eafng<\/a> n\u1ebfu c\u1ea7n.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed:<\/strong> Tr\u00e1nh s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh ho\u1eb7c TV \u00edt nh\u1ea5t m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong> Tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. Tuy nhi\u00ean, tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c ngay tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/li>\n<li><strong>Ch\u00fa \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng:<\/strong> H\u1ea1n ch\u1ebf caffeine v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o bu\u1ed5i t\u1ed1i. C\u1ed1 g\u1eafng kh\u00f4ng \u0103n qu\u00e1 no tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n<li><strong>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n:<\/strong> Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp yoga, thi\u1ec1n ho\u1eb7c h\u00edt th\u1edf s\u00e2u \u0111\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<h2><strong>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi b\u1ecb kh\u00f3 ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h2>\n<p>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. Sau \u0111\u00e2y l\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m n\u00ean b\u1ed5 sung v\u00e0 n\u00ean h\u1ea1n ch\u1ebf \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n:<\/p>\n<h3><strong>C\u00e1c th\u1ef1c ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n<ul>\n<li><strong>Qu\u1ea3 h\u1ea1ch v\u00e0 h\u1ea1t:<\/strong> H\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3 v\u00e0 h\u1ea1t chia ch\u1ee9a melatonin t\u1ef1 nhi\u00ean, gi\u00fap \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>S\u1eefa v\u00e0 s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa:<\/strong> Ch\u1ee9a tryptophan, \u0111\u00e2y l\u00e0 m\u1ed9t axit amin gi\u00fap s\u1ea3n xu\u1ea5t serotonin v\u00e0 melatonin.<\/li>\n<li><strong>Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t:<\/strong> B\u00e1nh m\u00ec, g\u1ea1o l\u1ee9t v\u00e0 y\u1ebfn m\u1ea1ch c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t insulin, t\u1eeb \u0111\u00f3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 tryptophan.<\/li>\n<li><strong>Tr\u00e1i c\u00e2y:<\/strong> Chu\u1ed1i v\u00e0 kiwi kh\u00f4ng ch\u1ec9 gi\u00e0u vitamin m\u00e0 c\u00f2n ch\u1ee9a c\u00e1c h\u1ee3p ch\u1ea5t gi\u00fap th\u01b0 gi\u00e3n v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>C\u00e1:<\/strong> C\u00e1 h\u1ed3i v\u00e0 c\u00e1c lo\u1ea1i c\u00e1 b\u00e9o kh\u00e1c gi\u00e0u <a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/omega-3\/\">omega-3<\/a> v\u00e0 <a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/vitamin-d\/\">vitamin D<\/a>, c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/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<h3><strong>C\u00e1c th\u1ef1c ph\u1ea9m c\u1ea7n h\u1ea1n ch\u1ebf khi b\u1ecb kh\u00f3 ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h3>\n<ul>\n<li><strong>Caffeine:<\/strong> N\u00ean h\u1ea1n ch\u1ebf u\u00f4\u0301ng c\u00e0 ph\u00ea, tr\u00e0 v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a caffeine, nh\u1ea5t l\u00e0 v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 t\u1ed1i.<\/li>\n<li><strong>\u0110\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n:<\/strong> M\u1eb7c d\u00f9 r\u01b0\u1ee3u ban \u0111\u1ea7u c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 nh\u01b0ng sau \u0111\u00f3 c\u00f3 th\u1ec3 g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n:<\/strong> Th\u1ee9c \u0103n nhanh v\u00e0 th\u1ef1c ph\u1ea9m c\u00f3 nhi\u1ec1u \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Th\u1ee9c \u0103n n\u1eb7ng v\u00e0 kh\u00f3 ti\u00eau:<\/strong> H\u1ea1n ch\u1ebf th\u1ee9c \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1, cay v\u00e0 nhi\u1ec1u gia v\u1ecb v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 tr\u00e1nh kh\u00f3 ti\u00eau v\u00e0 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n<figure id=\"attachment_127671\" aria-describedby=\"caption-attachment-127671\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-127671\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-5.jpg\" alt=\"M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap ng\u01b0\u1eddi b\u1ecb kh\u00f3 ng\u1ee7 k\u00e9o d\u00e0i c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-5.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-5-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/mat-ngu-keo-dai-5-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-127671\" class=\"wp-caption-text\">M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap ng\u01b0\u1eddi b\u1ecb kh\u00f3 ng\u1ee7 k\u00e9o d\u00e0i c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3<\/figcaption><\/figure>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/cac-loai-roi-loan-giac-ngu\/\">C\u00e1ch ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb 5 ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn nh\u1ea5t<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/cach-tri-dau-dau-chong-mat\/\">\u0110au \u0111\u1ea7u ch\u00f3ng m\u1eb7t l\u00e0 b\u1ec7nh g\u00ec? Nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng, c\u00e1ch x\u1eed l\u00fd<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/tri-nho-kem\/\">Tr\u00ed nh\u1edb k\u00e9m \u2013 7 c\u00e1ch kh\u1eafc ph\u1ee5c hi\u1ec7u qu\u1ea3 c\u00f3 th\u1ec3 b\u1ea1n b\u1ea5t ng\u1edd<\/a><\/li>\n<\/ul>\n<p><em>B\u00e0i vi\u1ebft \u0111\u00e3 cung c\u1ea5p th\u00f4ng tin h\u1eefu \u00edch v\u1ec1 nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng v\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, gi\u00fap b\u1ea1n \u0111\u1ecdc nh\u1eadn bi\u1ebft v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh. H\u00e3y l\u01b0u l\u1ea1i v\u00e0 chia s\u1ebb b\u00e0i vi\u1ebft n\u00e0y \u0111\u1ec3 c\u00f9ng nhau c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n nh\u00e9!<\/em><\/p>\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong><\/p>\n<p><strong>1. What Is Chronic Insomnia and How Is It Treated?<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.healthline.com\/health\/chronic-insomnia<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 21\/09\/2024<\/li>\n<\/ul>\n<p><strong>2. 10 Effects of Long-Term Sleep Deprivation<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.sleephealthsolutionsohio.com\/blog\/10-effects-of-long-term-sleep-deprivation\/<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 21\/09\/2024<\/li>\n<\/ul>\n<p><strong>3. Preventing Chronic Insomnia<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.sleephealthfoundation.org.au\/sleep-disorders\/preventing-chronic-insomnia<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 21\/09\/2024<\/li>\n<\/ul>\n<p><strong>4. What\u2019s the best diet for healthy sleep?<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/sph.umich.edu\/pursuit\/2024posts\/best-diet-for-healthy-sleep.html<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 21\/09\/2024<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng m\u00e0 c\u00f2n ti\u1ec1m \u1ea9n nhi\u1ec1u nguy c\u01a1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. H\u00e3y c\u00f9ng Docosan t\u00ecm hi\u1ec3u nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng v\u00e0 c\u00e1ch \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n nh\u00e9! M\u1ea5t [&hellip;]<\/p>\n","protected":false},"author":64,"featured_media":127666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[1932,1936,1933,1935,1934],"class_list":["post-127659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-than-kinh","tag-mat-ngu-keo-dai","tag-mat-ngu-keo-dai-phai-lam-sao","tag-nguyen-nhan-mat-ngu-keo-dai","tag-tac-hai-cua-viec-mat-ngu-keo-dai","tag-trieu-chung-mat-ngu-keo-dai"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/Mat-ngu-keo-dai-Nguyen-nhan-trieu-chung-cach-dieu-tri-va-phong-ngua-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/Mat-ngu-keo-dai-Nguyen-nhan-trieu-chung-cach-dieu-tri-va-phong-ngua-600x600.jpg","author_info":{"display_name":"Ds Nguy\u1ec5n Th\u1ecb T\u01b0\u1eddng Vi","author_link":"https:\/\/www.docosan.com\/blog\/author\/duoc-si-tuong-vi\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127659","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\/64"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=127659"}],"version-history":[{"count":11,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127659\/revisions"}],"predecessor-version":[{"id":143696,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127659\/revisions\/143696"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/127666"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=127659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=127659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=127659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}