{"id":140358,"date":"2024-10-22T13:47:46","date_gmt":"2024-10-22T06:47:46","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=140358"},"modified":"2025-09-05T18:32:36","modified_gmt":"2025-09-05T11:32:36","slug":"dung-hat-muong-chua-mat-ngu","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/than-kinh\/dung-hat-muong-chua-mat-ngu\/","title":{"rendered":"H\u1ea1t mu\u1ed3ng ch\u1eefa m\u1ea5t ng\u1ee7 c\u00f3 hi\u1ec7u qu\u1ea3 kh\u00f4ng? H\u01b0\u1edbng d\u1eabn v\u00e0 l\u01b0u \u00fd khi d\u00f9ng"},"content":{"rendered":"<p><em>Theo d\u00e2n gian, u\u1ed1ng h\u1ea1t mu\u1ed3ng c\u00f3 th\u1ec3 tr\u1ecb m\u1ea5t ng\u1ee7 m\u1ed9t c\u00e1c l\u00e0nh t\u00ednh, an to\u00e0n. Ch\u00ednh v\u00ec th\u1ebf, nhi\u1ec1u ng\u01b0\u1eddi b\u1ec7nh m\u1ea5t ng\u1ee7 \u0111\u00e3 quan t\u00e2m v\u00e0 t\u00ecm hi\u1ec3u v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. V\u1eady u\u1ed1ng h\u1ea1t mu\u1ed3ng nh\u01b0 th\u1ebf n\u00e0o l\u00e0 \u0111\u00fang? H\u1ea1t mu\u1ed3ng c\u00f3 th\u1ef1c s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7? B\u00e0i vi\u1ebft n\u00e0y s\u1ebd th\u00f4ng tin v\u1ec1 nh\u1eefng c\u00e1ch d\u00f9ng h\u1ea1t mu\u1ed3ng ch\u1eefa m\u1ea5t ng\u1ee7 hi\u1ec7u qu\u1ea3 t\u1ea1i nh\u00e0 nh\u00e9.<\/em><\/p>\n<h2>H\u1ea1t mu\u1ed3ng l\u00e0 g\u00ec?<\/h2>\n<p>T\u1ea1i Vi\u1ec7t Nam, h\u1ea1t mu\u1ed3ng m\u1ecdc nhi\u1ec1u \u1edf c\u00e1c t\u1ec9nh mi\u1ec1n B\u1eafc v\u00e0 mi\u1ec1n Trung nh\u01b0 Ph\u00fa Th\u1ecd, Cao B\u1eb1ng, Qu\u1ea3ng Ninh, H\u00f2a B\u00ecnh, Ngh\u1ec7 An, Thanh H\u00f3a v\u00e0 H\u00e0 T\u0129nh. Ng\u01b0\u1eddi ta th\u01b0\u1eddng s\u1eed d\u1ee5ng hai lo\u1ea1i h\u1ea1t mu\u1ed3ng l\u00e0: h\u1ea1t mu\u1ed3ng s\u1ed1ng v\u00e0 h\u1ea1t mu\u1ed3ng \u0111\u00e3 qua ch\u1ebf bi\u1ebfn.<\/p>\n<p>Theo y h\u1ecdc c\u1ed5 truy\u1ec1n, h\u1ea1t mu\u1ed3ng t\u01b0\u01a1i ch\u01b0a ch\u1ebf bi\u1ebfn s\u1ebd c\u00f3 t\u00e1c d\u1ee5ng nhu\u1eadn tr\u00e0ng, \u00edch th\u1eadn, m\u00e1t gan, s\u00e1ng m\u1eaft v\u00e0 gi\u00e1ng h\u1ecfa. Trong khi \u0111\u00f3, h\u1ea1t mu\u1ed3ng \u0111\u00e3 qua s\u01a1 ch\u1ebf c\u00f3 kh\u1ea3 n\u0103ng tr\u1ecb c\u00e1c b\u1ec7nh l\u00fd nh\u01b0 <a href=\"https:\/\/www.docosan.com\/blog\/noi-tiet\/dieu-can-biet-ve-tang-huyet-ap\/\">t\u0103ng huy\u1ebft \u00e1p<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/tieu-hoa\/dieu-tri-tao-bon\/\">t\u00e1o b\u00f3n<\/a> v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 tr\u1ecb <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/benh-mat-ngu\/\">m\u1ea5t ng\u1ee7<\/a>.<\/p>\n<figure id=\"attachment_140359\" aria-describedby=\"caption-attachment-140359\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140359 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-1.jpg\" alt=\"Ng\u01b0\u1eddi ta th\u01b0\u1eddng d\u00f9ng 2 lo\u1ea1i h\u1ea1t mu\u1ed3ng: h\u1ea1t mu\u1ed3ng t\u01b0\u01a1i v\u00e0 h\u1ea1t mu\u1ed3ng \u0111\u00e3 qua s\u01a1 ch\u1ebf\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-1-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140359\" class=\"wp-caption-text\">Ng\u01b0\u1eddi ta th\u01b0\u1eddng d\u00f9ng 2 lo\u1ea1i h\u1ea1t mu\u1ed3ng: h\u1ea1t mu\u1ed3ng t\u01b0\u01a1i v\u00e0 h\u1ea1t mu\u1ed3ng \u0111\u00e3 qua s\u01a1 ch\u1ebf<\/figcaption><\/figure>\n<h2>H\u1ea1t mu\u1ed3ng ch\u1eefa m\u1ea5t ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n<p>T\u1eeb l\u00e2u \u0111\u1eddi, h\u1ea1t mu\u1ed3ng \u0111\u00e3 tr\u1edf th\u00e0nh b\u00e0i thu\u1ed1c tr\u1ecb m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c n\u1ed5i ti\u1ebfng trong d\u00e2n gian. M\u1ed9t s\u1ed1 c\u00f4ng d\u1ee5ng c\u1ee7a h\u1ea1t mu\u1ed3ng c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn nh\u01b0:<\/p>\n<ul>\n<li><strong>K\u00edch th\u00edch c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t melatonin<\/strong>: Melatonin l\u00e0 m\u1ed9t lo\u1ea1i hormone t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Ch\u00fang ti\u1ebft ra gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 ngon h\u01a1n.<\/li>\n<li><strong>Gi\u1ea3m <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/cang-thang-stress\/\">stress<\/a>, c\u0103ng th\u1eb3ng, lo \u00e2u<\/strong>: H\u1ea1t mu\u1ed3ng c\u00f3 ch\u1ee9a c\u00e1c <a href=\"https:\/\/www.docosan.com\/blog\/kien-thuc-y-te\/chong-oxy-hoa\/\">h\u1ee3p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/a> nh\u01b0 flavonoid, vitamin C v\u00e0 vitamin E h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u0169ng nh\u01b0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Cung c\u1ea5p Kali cho n\u00e3o b\u1ed9<\/strong>: Kali \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i n\u00e3o b\u1ed9, gi\u00fap n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 v\u00e0 d\u1ec5 d\u00e0ng tr\u1edf v\u1ec1 tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i v\u00e0o ban \u0111\u00eam.<\/li>\n<li><strong>K\u00edch th\u00edch c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t serotonin<\/strong>: B\u00ean c\u1ea1nh melatonin, serotonin c\u0169ng l\u00e0 hormone \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 c\u1ee7a c\u01a1 th\u1ec3. H\u1ea1t mu\u1ed3ng c\u00f3 kh\u1ea3 n\u0103ng cung c\u1ea5p tryptophan, m\u1ed9t ti\u1ec1n ch\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ea1o n\u00ean serotonin.<\/li>\n<li><strong>B\u1ed5 sung ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3<\/strong>: H\u1ea1t mu\u1ed3ng ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng l\u1edbn c\u00e1c ch\u1ea5t kho\u00e1ng, vitamin v\u00e0 ch\u1ea5t x\u01a1, g\u00f3p ph\u1ea7n h\u1ed3i ph\u1ee5c n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<h2>H\u01b0\u1edbng d\u1eabn c\u00e1ch d\u00f9ng h\u1ea1t mu\u1ed3ng ch\u1eefa m\u1ea5t ng\u1ee7 t\u1ea1i nh\u00e0<\/h2>\n<p>U\u1ed1ng h\u1ea1t mu\u1ed3ng \u0111\u00fang c\u00e1ch s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Theo l\u1eddi khuy\u00ean c\u1ee7a b\u00e1c s\u0129, b\u1ea1n n\u00ean u\u1ed1ng h\u1ea1t mu\u1ed3ng theo 2 c\u00e1ch l\u00e0 s\u1eafc u\u1ed1ng ho\u1eb7c pha ch\u00fang th\u00e0nh tr\u00e0.<\/p>\n<p><strong>S\u1eafc u\u1ed1ng<\/strong>:<\/p>\n<p><strong>&#8211; Nguy\u00ean li\u1ec7u<\/strong>: B\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb 500ml n\u01b0\u1edbc v\u00e0 10g \u2013 15g h\u1ea1t mu\u1ed3ng.<\/p>\n<p><strong>&#8211; C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong>:<\/p>\n<ul>\n<li>R\u1eeda s\u1ea1ch h\u1ea1t mu\u1ed3ng v\u1edbi n\u01b0\u1edbc \u0111\u1ec3 lo\u1ea1i b\u1ee5i, c\u1eb7n b\u1ea9n.<\/li>\n<li>Sao v\u00e0ng h\u1ea1t mu\u1ed3ng v\u00e0 s\u1eafc c\u00f9ng v\u1edbi 500ml n\u01b0\u1edbc cho \u0111\u1ebfn khi l\u01b0\u1ee3ng n\u01b0\u1edbc ch\u1ec9 c\u00f2n kho\u1ea3ng 200ml.<\/li>\n<li>U\u1ed1ng h\u1ebft trong ng\u00e0y, n\u00ean u\u1ed1ng khi c\u00f2n n\u00f3ng v\u00e0 u\u1ed1ng sau b\u1eefa t\u1ed1i.<\/li>\n<\/ul>\n<p><strong>Pha h\u1ea1t mu\u1ed3ng th\u00e0nh tr\u00e0<\/strong>:<\/p>\n<p>&#8211; <strong>Nguy\u00ean li\u1ec7u<\/strong>: Chu\u1ea9n b\u1ecb n\u01b0\u1edbc n\u00f3ng v\u00e0 5g \u2013 7g h\u1ea1t mu\u1ed3ng \u0111\u00e3 sao v\u00e0ng.<\/p>\n<p>&#8211; <strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong>:<\/p>\n<ul>\n<li>Cho h\u1ea1t mu\u1ed3ng v\u00e0o t\u00e1ch tr\u00e0 v\u00e0 pha tr\u00e0 nh\u01b0 b\u00ecnh th\u01b0\u1eddng v\u1edbi n\u01b0\u1edbc n\u00f3ng.<\/li>\n<li>U\u1ed1ng khi \u0103n, bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i tr\u01b0\u1edbc khi ng\u1ee7 v\u00e0 u\u1ed1ng l\u00fac tr\u00e0 c\u00f2n n\u00f3ng.<\/li>\n<li>U\u1ed1ng t\u1eeb 10 \u2013 15 ng\u00e0y \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/li>\n<\/ul>\n<figure id=\"attachment_140360\" aria-describedby=\"caption-attachment-140360\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-140360\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-2.jpg\" alt=\"B\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng tr\u00e0 t\u1eeb h\u1ea1t mu\u1ed3ng \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-2-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140360\" class=\"wp-caption-text\">B\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng tr\u00e0 t\u1eeb h\u1ea1t mu\u1ed3ng \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/figcaption><\/figure>\n<h2>C\u00e1c l\u01b0u \u00fd khi s\u1eed d\u1ee5ng h\u1ea1t mu\u1ed3ng ch\u1eefa m\u1ea5t ng\u1ee7<\/h2>\n<p>Tuy h\u1ea1t mu\u1ed3ng l\u00e0 b\u00e0i thu\u1ed1c d\u00e2n gian tr\u1ecb m\u1ea5t ng\u1ee7 an to\u00e0n, hi\u1ec7u qu\u1ea3 nh\u01b0ng ch\u00fang v\u1eabn c\u00f3 th\u1ec3 g\u00e2y n\u00ean m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe ch\u00fang ta. Do v\u1eady, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t v\u00e0i \u0111i\u1ec3m sau tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u u\u1ed1ng h\u1ea1t mu\u1ed3ng:<\/p>\n<ul>\n<li><strong>Nguy c\u01a1 t\u01b0\u01a1ng t\u00e1c thu\u1ed1c:<\/strong> H\u1ea1t mu\u1ed3ng c\u00f3 th\u1ec3 g\u00e2y t\u01b0\u01a1ng t\u00e1c v\u1edbi c\u00e1c lo\u1ea1i thu\u1ed1c, d\u01b0\u1ee3c ph\u1ea9m ho\u1eb7c d\u01b0\u1ee3c li\u1ec7u m\u00e0 b\u1ea1n \u0111ang d\u00f9ng. V\u00ec v\u1eady b\u1ea1n c\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 \u0111i\u1ec1u tr\u1ecb tr\u01b0\u1edbc khi t\u1ef1 u\u1ed1ng h\u1ea1t mu\u1ed3ng t\u1ea1i nh\u00e0.<\/li>\n<li><strong>Nguy c\u01a1 g\u00e2y \u0111au b\u1ee5ng, <a href=\"https:\/\/www.docosan.com\/blog\/tieu-hoa\/tieu-chay-cap\/\">ti\u00eau ch\u1ea3y<\/a><\/strong>: B\u1ea1n c\u00f3 th\u1ec3 b\u1ecb \u0111au b\u1ee5ng, ti\u00eau ch\u1ea3y n\u1ebfu u\u1ed1ng h\u1ea1t mu\u1ed3ng qua \u0111\u00eam.<\/li>\n<li><strong>Th\u1eddi gian u\u1ed1ng<\/strong>: Kh\u00f4ng n\u00ean u\u1ed1ng h\u1ea1t mu\u1ed3ng li\u00ean t\u1ee5c 3 th\u00e1ng tr\u1edf l\u00ean.<\/li>\n<li><strong>Li\u1ec1u l\u01b0\u1ee3ng d\u00f9ng<\/strong>: M\u1ed7i ng\u00e0y b\u1ea1n ch\u1ec9 n\u00ean u\u1ed1ng kho\u1ea3ng 10g \u2013 15g h\u1ea1t mu\u1ed3ng.<\/li>\n<li><strong>B\u1ec7nh n\u1ec1n<\/strong>: N\u1ebfu b\u1ea1n m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 t\u1ef3 v\u1ecb h\u01b0 h\u00e0n, \u0111\u1ea1i ti\u1ec7n l\u1ecfng th\u00ec kh\u00f4ng n\u00ean u\u1ed1ng h\u1ea1t mu\u1ed3ng v\u00ec d\u01b0\u1ee3c li\u1ec7u n\u00e0y s\u1ebd l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam t\u00ecnh tr\u1ea1ng c\u1ee7a b\u1ec7nh.<\/li>\n<\/ul>\n<h2>M\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n m\u1ea5t ng\u1ee7 kh\u00e1c<\/h2>\n<p>B\u00ean c\u1ea1nh h\u1ea1t mu\u1ed3ng, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p kh\u00e1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00e0 ph\u00f2ng ng\u1eeba ch\u1ee9ng m\u1ea5t ng\u1ee7 t\u1ea1i nh\u00e0:<\/p>\n<ul>\n<li><strong>H\u1ea1n ch\u1ebf u\u1ed1ng r\u01b0\u1ee3u ho\u1eb7c caffeine tr\u01b0\u1edbc khi ng\u1ee7<\/strong>: R\u01b0\u1ee3u bia c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n bu\u1ed3n ng\u1ee7 khi v\u1eeba m\u1edbi u\u1ed1ng nh\u01b0ng l\u1ea1i khi\u1ebfn b\u1ea1n ng\u1ee7 kh\u00f4ng ngon v\u00e0 ph\u1ea3i d\u1eady \u0111i v\u1ec7 sinh gi\u1eefa \u0111\u00eam. \u0110\u1ed3ng th\u1eddi ng\u01b0\u1eddi b\u1ecb m\u1ea5t ng\u1ee7 kh\u00f4ng n\u00ean u\u1ed1ng tr\u00e0, c\u00e0 ph\u00ea v\u00e0o bu\u1ed5i chi\u1ec1u do caffeine c\u00f3 th\u1ec3 l\u01b0u l\u1ea1i trong c\u01a1 th\u1ec3 h\u01a1n 6 gi\u1edd, g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/strong>: \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh s\u1ebd \u1ee9c ch\u1ebf c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t melatonin, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<li><strong>Thi\u1ec1n \u0111\u1ecbnh<\/strong>: Khi thi\u1ec1n b\u1ea1n c\u1ea7n t\u1eadp trung v\u00e0o h\u01a1i th\u1edf, qu\u00ean h\u1ebft mu\u1ed9n phi\u1ec1n. V\u00ec l\u1ebd \u0111\u00f3, thi\u1ec1n \u0111\u1ecbnh \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m lo \u00e2u, stress v\u00e0 mang l\u1ea1i t\u00e1c d\u1ee5ng t\u1ed1t cho gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/strong>: M\u1ed7i ng\u00e0y b\u1ea1n n\u00ean r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t t\u1eeb 20 \u2013 30 ph\u00fat \u0111\u1ec3 k\u00edch th\u00edch c\u01a1 th\u1ec3 ti\u1ebft endorphin, gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, gi\u1ea3m lo \u00e2u v\u00e0 ng\u1ee7 ngon h\u01a1n.<\/li>\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u1ee7 dinh d\u01b0\u1ee1ng<\/strong>: B\u1ea1n n\u00ean \u0103n c\u00e1c th\u1ef1c ph\u1ea9m cung c\u1ea5p nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3 v\u00e0 gi\u1ea5c ng\u1ee7 bao g\u1ed3m tr\u00e1i c\u00e2y gi\u00e0u melatonin, c\u00e1 b\u00e9o, rau xanh, tinh b\u1ed9t,\u2026.<\/li>\n<\/ul>\n<figure id=\"attachment_140361\" aria-describedby=\"caption-attachment-140361\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-140361\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-3.jpg\" alt=\"B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh qu\u00e1 l\u00e2u tr\u01b0\u1edbc khi ng\u1ee7\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-3.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-3-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-3-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140361\" class=\"wp-caption-text\">B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh qu\u00e1 l\u00e2u tr\u01b0\u1edbc khi ng\u1ee7<\/figcaption><\/figure>\n<h2>M\u1ed9t s\u1ed1 c\u00e2u h\u1ecfi li\u00ean quan<\/h2>\n<h3>H\u1ea1t mu\u1ed3ng c\u00f3 t\u00e1c d\u1ee5ng ph\u1ee5 g\u00ec kh\u00f4ng?<\/h3>\n<p>Tuy h\u1ea1t mu\u1ed3ng l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0nh t\u00ednh, hi\u1ec7u qu\u1ea3 nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 g\u00e2y n\u00ean m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5 n\u1ebfu b\u1ea1n u\u1ed1ng qu\u00e1 nhi\u1ec1u. C\u00e1c t\u00e1c d\u1ee5ng ph\u1ee5 th\u01b0\u1eddng g\u1eb7p nh\u01b0:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tieu-hoa\/roi-loan-tieu-hoa\/\"><strong>R\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a<\/strong><\/a>: U\u1ed1ng h\u1ea1t mu\u1ed3ng qu\u00e1 nhi\u1ec1u, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o ban \u0111\u00eam, s\u1ebd g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 \u0111\u1ea7y h\u01a1i, ti\u00eau ch\u1ea3y, bu\u1ed3n n\u00f4n.<\/li>\n<li><strong>H\u1ea1 huy\u1ebft \u00e1p<\/strong>: H\u1ea1t mu\u1ed3ng c\u00f3 th\u1ec3 l\u00e0m h\u1ea1 huy\u1ebft \u00e1p, do \u0111\u00f3 c\u1ea7n tr\u00e1nh d\u00f9ng chung v\u1edbi c\u00e1c thu\u1ed1c \u0111i\u1ec1u tr\u1ecb t\u0103ng huy\u1ebft \u00e1p v\u00ec c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng h\u1ea1 huy\u1ebft \u00e1p qu\u00e1 m\u1ee9c.<\/li>\n<li><strong>Co th\u1eaft t\u1eed cung<\/strong>: Ph\u1ee5 n\u1eef mang thai kh\u00f4ng n\u00ean d\u00f9ng h\u1ea1t mu\u1ed3ng v\u00ec c\u00f3 nguy c\u01a1 l\u00e0m co th\u1eaft t\u1eed cung.<\/li>\n<\/ul>\n<h3>Li\u1ec1u d\u00f9ng h\u1ea1t mu\u1ed3ng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3?<\/h3>\n<p>Li\u1ec1u l\u01b0\u1ee3ng h\u1ea1t mu\u1ed3ng ph\u00f9 h\u1ee3p v\u1edbi khuy\u1ebfn ngh\u1ecb c\u1ee7a c\u00e1c b\u00e1c s\u0129 l\u00e0 t\u1eeb <strong>10g \u2013 15g<\/strong>. Th\u1ebf nh\u01b0ng t\u00f9y thu\u1ed9c v\u00e0o t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe m\u00e0 t\u1eebng ng\u01b0\u1eddi s\u1ebd c\u00f3 m\u1ee9c li\u1ec1u \u0111\u1ea1t hi\u1ec7u qu\u1ea3 \u0111i\u1ec1u tr\u1ecb kh\u00e1c nhau. Do \u0111\u00f3 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n, b\u1ea1n n\u00ean tham kh\u1ea3o l\u1eddi khuy\u00ean t\u1eeb b\u00e1c s\u0129 tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng.<\/p>\n<figure id=\"attachment_140362\" aria-describedby=\"caption-attachment-140362\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-140362\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-4.jpg\" alt=\"M\u1ed7i ng\u01b0\u1eddi ch\u1ec9 n\u00ean u\u1ed1ng t\u1eeb 10g \u2013 15g h\u1ea1t mu\u1ed3ng m\u1ed7i ng\u00e0y\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-4-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-4-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140362\" class=\"wp-caption-text\">M\u1ed7i ng\u01b0\u1eddi ch\u1ec9 n\u00ean u\u1ed1ng t\u1eeb 10g \u2013 15g h\u1ea1t mu\u1ed3ng m\u1ed7i ng\u00e0y<\/figcaption><\/figure>\n<p><strong>Xem th\u00eam<\/strong>:<\/p>\n<ul>\n<li class=\"entry-title\"><a href=\"https:\/\/www.docosan.com\/blog\/tip\/cach-chua-mat-ngu-don-gian-va-hieu-qua\/#:~:text=N%E1%BA%BFu%20b%E1%BA%A1n%20%C4%91ang%20b%E1%BB%8B%20m%E1%BA%A5t%20ng%E1%BB%A7,\">10 c\u00e1ch ch\u1eefa m\u1ea5t ng\u1ee7 kh\u00f4ng d\u00f9ng thu\u1ed1c \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li>\n<li class=\"entry-title\"><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/lam-the-nao-de-phong-ngua-va-dieu-tri-roi-loan-giac-ngu\/#:~:text=B%E1%BA%A1n%20%C4%91ang%20g%E1%BA%B7p%20kh%C3%B3%20kh%C4%83n%20trong\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7: ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb<\/a><\/li>\n<li class=\"entry-title\"><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<\/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?utm_source=docosanblog&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<p><em>H\u1ea1t mu\u1ed3ng l\u00e0 b\u00e0i thu\u1ed1c d\u00e2n gian tr\u1ecb m\u1ea5t ng\u1ee7 hi\u1ec7u qu\u1ea3, \u0111\u01b0\u1ee3c l\u01b0u truy\u1ec1n t\u1eeb \u0111\u1eddi cha \u00f4ng ta. \u0110\u00e2y c\u0169ng l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0. Tuy nhi\u00ean, b\u1ea1n h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u u\u1ed1ng h\u1ea1t mu\u1ed3ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n s\u1ee9c kh\u1ecfe nh\u00e9!<\/em><\/p>\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong><\/p>\n<p><strong>1. H\u1ea1t mu\u1ed3ng ch\u1eefa m\u1ea5t ng\u1ee7 c\u00f3 hi\u1ec7u qu\u1ea3 kh\u00f4ng? C\u00f3 an to\u00e0n kh\u00f4ng? <\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/hoithankinhhocvietnam.com.vn\/hat-muong-chua-mat-ngu-co-hieu-qua-khong-co-an-toan-khong\/<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 02\/10\/2024<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Theo d\u00e2n gian, u\u1ed1ng h\u1ea1t mu\u1ed3ng c\u00f3 th\u1ec3 tr\u1ecb m\u1ea5t ng\u1ee7 m\u1ed9t c\u00e1c l\u00e0nh t\u00ednh, an to\u00e0n. Ch\u00ednh v\u00ec th\u1ebf, nhi\u1ec1u ng\u01b0\u1eddi b\u1ec7nh m\u1ea5t ng\u1ee7 \u0111\u00e3 quan t\u00e2m v\u00e0 t\u00ecm hi\u1ec3u v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. V\u1eady u\u1ed1ng h\u1ea1t mu\u1ed3ng nh\u01b0 th\u1ebf n\u00e0o l\u00e0 \u0111\u00fang? H\u1ea1t mu\u1ed3ng c\u00f3 th\u1ef1c s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 c\u1ea3i thi\u1ec7n [&hellip;]<\/p>\n","protected":false},"author":80,"featured_media":140363,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[2248,2247,2086,2087],"class_list":["post-140358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-than-kinh","tag-chua-mat-ngu-bang-hat-muong","tag-dung-hat-muong-chua-mat-ngu","tag-hat-muong-chua-mat-ngu","tag-hat-muong-tri-mat-ngu"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-thumbnail-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/hat-muong-chua-mat-ngu-thumbnail-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-minh-ngoc\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140358","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\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=140358"}],"version-history":[{"count":10,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140358\/revisions"}],"predecessor-version":[{"id":174995,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140358\/revisions\/174995"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/140363"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=140358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=140358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=140358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}