{"id":141551,"date":"2024-11-05T17:40:49","date_gmt":"2024-11-05T10:40:49","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=141551"},"modified":"2025-09-05T17:34:23","modified_gmt":"2025-09-05T10:34:23","slug":"trong-tra-co-chat-gi-gay-mat-ngu","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/dinh-duong\/trong-tra-co-chat-gi-gay-mat-ngu\/","title":{"rendered":"Trong tr\u00e0 c\u00f3 ch\u1ea5t g\u00ec g\u00e2y m\u1ea5t ng\u1ee7? Gi\u1ea3i \u0111\u00e1p l\u00fd do m\u1ea5t ng\u1ee7 khi u\u1ed1ng tr\u00e0"},"content":{"rendered":"<em>Tr\u00e0 l\u00e0 th\u1ee9c u\u1ed1ng ph\u1ed5 bi\u1ebfn, \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch v\u00ec h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon v\u00e0 l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft r\u1eb1ng trong tr\u00e0 c\u00f3 ch\u1ea5t g\u00ec g\u00e2y m\u1ea5t ng\u1ee7. C\u00f9ng <a href=\"https:\/\/www.docosan.com\/\">Docosan<\/a> t\u00ecm hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1c th\u00e0nh ph\u1ea7n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n khi ti\u00eau th\u1ee5 tr\u00e0.<\/em>\r\n<h2><strong>Trong tr\u00e0 c\u00f3 ch\u1ea5t g\u00ec g\u00e2y m\u1ea5t ng\u1ee7?<\/strong><\/h2>\r\nTr\u00e0 l\u00e0 m\u1ed9t lo\u1ea1i th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 r\u1ed9ng r\u00e3i tr\u00ean to\u00e0n th\u1ebf gi\u1edbi nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn ra r\u1eb1ng m\u1ed9t s\u1ed1 th\u00e0nh ph\u1ea7n trong tr\u00e0 c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t ng\u1ee7. M\u1ed9t s\u1ed1 ch\u1ea5t ch\u00ednh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n khi u\u1ed1ng tr\u00e0 l\u00e0:\r\n<ul>\r\n \t<li><strong>Caffeine:<\/strong> \u0110\u00e2y l\u00e0 ch\u1ea5t k\u00edch th\u00edch ch\u00ednh trong tr\u00e0. Caffeine c\u00f3 t\u00e1c d\u1ee5ng \u1ee9c ch\u1ebf adenosine, m\u1ed9t ch\u1ea5t h\u00f3a h\u1ecdc trong n\u00e3o gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7. Caffeine c\u0169ng k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng, t\u0103ng c\u01b0\u1eddng t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung. Do \u0111\u00f3, u\u1ed1ng tr\u00e0 v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 ho\u1eb7c <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/chung-roi-loan-giac-ngu\/\">r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/a>.<\/li>\r\n \t<li><strong>Theophylline v\u00e0 theobromine:<\/strong> C\u1ea3 hai ch\u1ea5t n\u00e0y \u0111\u1ec1u l\u00e0 d\u1eabn xu\u1ea5t c\u1ee7a caffeine v\u00e0 thu\u1ed9c nh\u00f3m xanthine alkaloids, c\u00f3 kh\u1ea3 n\u0103ng k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng v\u00e0 t\u0103ng nh\u1ecbp tim. Theophylline c\u00f3 t\u00e1c d\u1ee5ng gi\u00e3n ph\u1ebf qu\u1ea3n, gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng th\u1edf nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 g\u00e2y <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/benh-mat-ngu\/\">m\u1ea5t ng\u1ee7<\/a> ho\u1eb7c k\u00edch th\u00edch th\u1ea7n kinh khi ti\u00eau th\u1ee5 v\u1edbi l\u01b0\u1ee3ng l\u1edbn. Theobromine d\u00f9 \u00edt k\u00edch th\u00edch h\u01a1n caffeine nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u1ea5t l\u00e0 khi k\u1ebft h\u1ee3p v\u1edbi caffeine.<\/li>\r\n \t<li><strong>L-theanine:<\/strong> L-theanine l\u00e0 m\u1ed9t axit amin c\u00f3 trong tr\u00e0 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u, \u0111\u1ed3ng th\u1eddi c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tuy nhi\u00ean, L-theanine l\u1ea1i l\u00e0m t\u0103ng t\u00e1c d\u1ee5ng c\u1ee7a caffeine, d\u1eabn \u0111\u1ebfn s\u1ef1 t\u1ec9nh t\u00e1o k\u00e9o d\u00e0i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\r\n<\/ul>\r\nKhi u\u1ed1ng tr\u00e0, c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m v\u00e0 l\u01b0\u1ee3ng tr\u00e0 m\u00e0 m\u00ecnh ti\u00eau th\u1ee5. U\u1ed1ng tr\u00e0 v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c gi\u1eefa ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch c\u1ee7a tr\u00e0 m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0o ban \u0111\u00eam.\r\n\r\n<figure id=\"attachment_142951\" aria-describedby=\"caption-attachment-142951\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-142951 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-1.jpg\" alt=\"Tr\u00e0 l\u00e0 th\u1ee9c u\u1ed1ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u1eady trong tr\u00e0 c\u00f3 ch\u1ea5t g\u00ec g\u00e2y m\u1ea5t ng\u1ee7\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-1-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-1-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-142951\" class=\"wp-caption-text\">Tr\u00e0 l\u00e0 th\u1ee9c u\u1ed1ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/figcaption><\/figure>\r\n<h2><strong>Nh\u1eefng ch\u00fa \u00fd \u0111\u1ec3 h\u1ea1n ch\u1ebf m\u1ea5t ng\u1ee7 do u\u1ed1ng tr\u00e0<\/strong><\/h2>\r\n\u0110\u1ec3 t\u1eadn h\u01b0\u1edfng tr\u00e0 m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u sau \u0111\u00e2y. Nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a tr\u00e0 \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.\r\n<h3><strong>Ch\u00fa \u00fd v\u1ec1 li\u1ec1u l\u01b0\u1ee3ng<\/strong><\/h3>\r\nCaffeine c\u00f3 t\u00e1c d\u1ee5ng kh\u00e1 nhanh tr\u00ean h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng so v\u1edbi c\u00e1c ch\u1ea5t k\u00edch th\u00edch kh\u00e1c nh\u01b0 r\u01b0\u1ee3u bia. \u0110\u1ec3 gi\u1ea3m h\u00e0m l\u01b0\u1ee3ng caffeine trong tr\u00e0, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 c\u00e1ch nh\u01b0 tr\u00e1ng tr\u00e0 tr\u01b0\u1edbc khi pha, s\u1eed d\u1ee5ng \u00edt l\u00e1 tr\u00e0 h\u01a1n, pha b\u1eb1ng n\u01b0\u1edbc c\u00f3 nhi\u1ec7t \u0111\u1ed9 th\u1ea5p ho\u1eb7c ng\u00e2m tr\u00e0 trong th\u1eddi gian ng\u1eafn h\u01a1n. C\u00e1c bi\u1ec7n ph\u00e1p n\u00e0y s\u1ebd gi\u00fap h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine \u0111i v\u00e0o c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1ea5t ng\u1ee7.\r\n\r\n<figure id=\"attachment_142955\" aria-describedby=\"caption-attachment-142955\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-142955 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-5.jpg\" alt=\"N\u00ean ch\u00fa \u00fd v\u1ec1 li\u1ec1u l\u01b0\u1ee3ng khi u\u1ed1ng tr\u00e0 \u0111\u1ec3 tr\u00e1nh m\u1ea5t ng\u1ee7\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-5.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-5-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-5-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-142955\" class=\"wp-caption-text\">N\u00ean ch\u00fa \u00fd v\u1ec1 li\u1ec1u l\u01b0\u1ee3ng khi u\u1ed1ng tr\u00e0 \u0111\u1ec3 tr\u00e1nh m\u1ea5t ng\u1ee7<\/figcaption><\/figure>\r\n<h3><strong>Ch\u00fa \u00fd v\u1ec1 nhi\u1ec7t \u0111\u1ed9 v\u00e0 th\u1eddi gian h\u00e3m tr\u00e0<\/strong><\/h3>\r\n\u0110\u1ec3 h\u1ea1n ch\u1ebf caffeine trong tr\u00e0, n\u00ean pha tr\u00e0 b\u1eb1ng n\u01b0\u1edbc \u1ea5m thay v\u00ec n\u01b0\u1edbc qu\u00e1 n\u00f3ng. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng, \u0111\u1ed3ng th\u1eddi l\u00e0m tr\u00e0 c\u00f3 v\u1ecb ngon h\u01a1n, \u00edt \u0111\u1eafng h\u01a1n (do caffeine c\u00f3 v\u1ecb \u0111\u1eafng). Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed pha tr\u00e0 b\u1eb1ng n\u01b0\u1edbc l\u1ea1nh, c\u00e1ch n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng caffeine t\u1eeb 1\/3 \u0111\u1ebfn m\u1ed9t n\u1eeda. Ch\u1ec9 c\u1ea7n ng\u00e2m l\u00e1 tr\u00e0 trong b\u00ecnh n\u01b0\u1edbc v\u00e0 \u0111\u1ec3 trong t\u1ee7 l\u1ea1nh v\u00e0i gi\u1edd, b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t ly tr\u00e0 l\u1ea1nh th\u01a1m m\u00e1t v\u1edbi h\u00e0m l\u01b0\u1ee3ng caffeine th\u1ea5p h\u01a1n.\r\n<h3><strong>S\u1eed d\u1ee5ng lo\u1ea1i tr\u00e0 \u00edt caffeine<\/strong><\/h3>\r\nM\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 h\u1ea1n ch\u1ebf m\u1ea5t ng\u1ee7 l\u00e0 l\u1ef1a ch\u1ecdn c\u00e1c lo\u1ea1i tr\u00e0 c\u00f3 ch\u1ee9a \u00edt caffeine. M\u1ed9t s\u1ed1 lo\u1ea1i tr\u00e0 nh\u01b0 tr\u00e0 th\u1ea3o m\u1ed9c, tr\u00e0 rooibos ho\u1eb7c tr\u00e0 hoa c\u00fac kh\u00f4ng ch\u1ee9a caffeine v\u00e0 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n, d\u1ec5 ng\u1ee7 h\u01a1n. C\u00e1c lo\u1ea1i tr\u00e0 n\u00e0y kh\u00f4ng ch\u1ec9 an to\u00e0n m\u00e0 c\u00f2n mang l\u1ea1i l\u1ee3i \u00edch cho gi\u1ea5c ng\u1ee7. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o m\u1ed9t s\u1ed1 lo\u1ea1i tr\u00e0 gi\u00fap ng\u1ee7 ngon nh\u01b0:\r\n<ul>\r\n \t<li><strong>Tr\u00e0 hoa c\u00fac:<\/strong> Gi\u00fap th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7.<\/li>\r\n \t<li><strong>Tr\u00e0 valerian:<\/strong> C\u00f3 t\u00e1c d\u1ee5ng an th\u1ea7n t\u1ef1 nhi\u00ean.<\/li>\r\n \t<li><strong>Tr\u00e0 o\u1ea3i h\u01b0\u01a1ng:<\/strong> H\u1ed7 tr\u1ee3 gi\u1ea3m lo \u00e2u v\u00e0 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7.<\/li>\r\n<\/ul>\r\nH\u00e3y ch\u00fa \u00fd \u0111\u1ebfn li\u1ec1u l\u01b0\u1ee3ng, nhi\u1ec7t \u0111\u1ed9, th\u1eddi gian h\u00e3m v\u00e0 l\u1ef1a ch\u1ecdn lo\u1ea1i tr\u00e0 ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi c\u1ee7a tr\u00e0 m\u00e0 kh\u00f4ng lo l\u1eafng v\u1ec1 vi\u1ec7c m\u1ea5t ng\u1ee7.\r\n\r\n<figure id=\"attachment_142956\" aria-describedby=\"caption-attachment-142956\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-142956 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-6.jpg\" alt=\"S\u1eed d\u1ee5ng tr\u00e0 th\u1ea3o m\u1ed9c s\u1ebd gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-6.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-6-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-6-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-142956\" class=\"wp-caption-text\">S\u1eed d\u1ee5ng tr\u00e0 th\u1ea3o m\u1ed9c s\u1ebd gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n<\/figcaption><\/figure>\r\n<h2><strong>C\u00e1ch h\u1ea1n ch\u1ebf m\u1ea5t ng\u1ee7 khi u\u1ed1ng tr\u00e0<\/strong><\/h2>\r\nU\u1ed1ng tr\u00e0 c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng n\u1ebfu kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m v\u00e0 c\u00e1ch ti\u00eau th\u1ee5, n\u00f3 c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7. \u0110\u1ec3 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 khi u\u1ed1ng tr\u00e0, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p sau:\r\n<h3><strong>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/strong><\/h3>\r\nT\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. C\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7. B\u1ea1n n\u00ean c\u1ed1 g\u1eafng t\u1eadp th\u1ec3 d\u1ee5c \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y nh\u01b0ng h\u00e3y tr\u00e1nh t\u1eadp ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7.\r\n\r\n<figure id=\"attachment_142952\" aria-describedby=\"caption-attachment-142952\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-142952 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-2.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-2-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-142952\" class=\"wp-caption-text\">T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/figcaption><\/figure>\r\n<h3><strong>Gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng<\/strong><\/h3>\r\nNhi\u1ec7t \u0111\u1ed9 ph\u00f2ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1ed9t m\u00f4i tr\u01b0\u1eddng m\u00e1t m\u1ebb gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng th\u01b0 gi\u00e3n h\u01a1n v\u00e0 nhanh ch\u00f3ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. B\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng \u1edf kho\u1ea3ng 20 &#8211; 26 \u0111\u1ed9 C \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi ng\u1ee7.\r\n<h3><strong>T\u1eafm n\u01b0\u1edbc \u1ea5m<\/strong><\/h3>\r\nT\u1eafm n\u01b0\u1edbc \u1ea5m tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 s\u1ebd t\u0103ng l\u00ean trong khi t\u1eafm, sau \u0111\u00f3 gi\u1ea3m xu\u1ed1ng khi b\u1ea1n ra kh\u1ecfi n\u01b0\u1edbc, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7.\r\n\r\n<figure id=\"attachment_142953\" aria-describedby=\"caption-attachment-142953\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-142953 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-3.jpg\" alt=\"T\u1eafm n\u01b0\u1edbc \u1ea5m gi\u00fap th\u00fac \u0111\u1ea9y c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-3.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-3-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-3-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-142953\" class=\"wp-caption-text\">T\u1eafm n\u01b0\u1edbc \u1ea5m gi\u00fap th\u00fac \u0111\u1ea9y c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7<\/figcaption><\/figure>\r\n<h3><strong>Gi\u1ea3m ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng<\/strong><\/h3>\r\n\u00c1nh s\u00e1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u00e1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i v\u00e0 m\u00e1y t\u00ednh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hormone melatonin trong c\u01a1 th\u1ec3, l\u00e0m gi\u1ea3m c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7. Tr\u01b0\u1edbc khi \u0111i ng\u1ee7, h\u00e3y gi\u1ea3m thi\u1ec3u th\u1eddi gian s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed v\u00e0 t\u1ea1o m\u00f4i tr\u01b0\u1eddng t\u1ed1i \u01b0u \u0111\u1ec3 ng\u1ee7.\r\n<h3><strong>N\u1eb1m b\u1ea5t \u0111\u1ed9ng tr\u00ean gi\u01b0\u1eddng<\/strong><\/h3>\r\nN\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 ngay, h\u00e3y n\u1eb1m y\u00ean tr\u00ean gi\u01b0\u1eddng thay v\u00ec c\u1ed1 g\u1eafng c\u01b0\u1ee1ng \u00e9p b\u1ea3n th\u00e2n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. S\u1ef1 y\u00ean t\u0129nh c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 khi c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng.\r\n<h3><strong>\u0110\u1ecdc s\u00e1ch<\/strong><\/h3>\r\n\u0110\u1ecdc s\u00e1ch l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n gi\u00fap b\u1ea1n t\u1ea1m qu\u00ean \u0111i nh\u1eefng lo \u00e2u v\u00e0 c\u0103ng th\u1eb3ng trong ng\u00e0y. H\u00e3y ch\u1ecdn nh\u1eefng cu\u1ed1n s\u00e1ch nh\u1eb9 nh\u00e0ng, d\u1ec5 \u0111\u1ecdc \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. Tuy nhi\u00ean, h\u00e3y tr\u00e1nh \u0111\u1ecdc tr\u00ean thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u0111\u1ec3 kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh. Nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1eadn h\u01b0\u1edfng tr\u00e0 m\u00e0 kh\u00f4ng ph\u1ea3i lo l\u1eafng v\u1ec1 vi\u1ec7c m\u1ea5t ng\u1ee7, duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 t\u1ec9nh t\u00e1o trong su\u1ed1t c\u1ea3 ng\u00e0y.\r\n\r\n<figure id=\"attachment_142954\" aria-describedby=\"caption-attachment-142954\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-142954 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-4.jpg\" alt=\"\u0110\u1ecdc s\u00e1ch gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-4-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/ban-mat-ngu-vi-uong-tra-giai-ma-chat-gi-trong-tra-gay-mat-ngu-4-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-142954\" class=\"wp-caption-text\">\u0110\u1ecdc s\u00e1ch gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n<\/figcaption><\/figure>\r\n<h3>B\u1ed5 sung vitamin<\/h3>\r\nS\u1eed d\u1ee5ng<strong> <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><\/strong> c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ea5t ng\u1ee7 khi u\u1ed1ng tr\u00e0, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c lo\u1ea1i tr\u00e0 ch\u1ee9a caffeine nh\u01b0 tr\u00e0 \u0111en. Caffeine trong tr\u00e0 c\u00f3 th\u1ec3 g\u00e2y k\u00edch th\u00edch, l\u00e0m t\u0103ng lo \u00e2u v\u00e0 kh\u00f3 ng\u1ee7. Tuy nhi\u00ean, b\u1ed5 sung vitamin B c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3 h\u1ec7 th\u1ea7n kinh, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u, t\u1eeb \u0111\u00f3 gi\u00fap ng\u01b0\u1eddi d\u00f9ng th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.\r\n\r\nVitamin B6 c\u00f2n tham gia v\u00e0o qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t melatonin &#8211; hormone gi\u00fap \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7, gi\u00fap ng\u01b0\u1eddi d\u00f9ng c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n d\u00f9 \u0111\u00e3 u\u1ed1ng tr\u00e0. Do \u0111\u00f3, k\u1ebft h\u1ee3p tr\u00e0 v\u00e0 vitamin B l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadn h\u01b0\u1edfng l\u1ee3i \u00edch c\u1ee7a tr\u00e0 m\u00e0 kh\u00f4ng lo b\u1ecb m\u1ea5t ng\u1ee7.\r\n\r\n<strong style=\"font-size: 16px;\">Xem th\u00eam:<\/strong>\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/vitamin-c\/\">Vitamin C c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? 11 c\u00f4ng d\u1ee5ng, li\u1ec1u d\u00f9ng, l\u01b0u \u00fd b\u1ea1n c\u1ea7n bi\u1ebft<\/a><\/li>\r\n \t<li><a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/vitamin-b12\/\">Vitamin B12 c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? N\u00ean u\u1ed1ng l\u00fac n\u00e0o? C\u00e1ch d\u00f9ng, li\u1ec1u d\u00f9ng<\/a><\/li>\r\n \t<li><a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/thuoc-bo-sung-canxi-cho-be\/\">B\u1ed5 sung canxi cho b\u00e9 \u0111\u00fang c\u00e1ch \u2013 Top 16 canxi t\u1ed1t nh\u1ea5t cho b\u00e9<\/a><\/li>\r\n<\/ul>\r\n<em>Tr\u00e0 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n th\u01b0\u1edfng tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe nh\u01b0ng c\u1ea7n ph\u1ea3i c\u1ea9n th\u1eadn \u0111\u1ec3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. H\u00e3y nh\u1edb \u00e1p d\u1ee5ng nh\u1eefng l\u01b0u \u00fd tr\u00ean \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng tr\u00e0 m\u00e0 kh\u00f4ng lo m\u1ea5t ng\u1ee7. N\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft h\u1eefu \u00edch, h\u00e3y l\u01b0u l\u1ea1i v\u00e0 chia s\u1ebb v\u1edbi b\u1ea1n b\u00e8 \u0111\u1ec3 c\u00f9ng nhau ch\u0103m s\u00f3c gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n!<\/em>\r\n\r\n<strong>Ngu\u1ed3n tham kh\u1ea3o:\u00a0<\/strong>\r\n\r\n<strong>1. 4 Stimulants in Tea \u2014 More Than Just Caffeine<\/strong>\r\n<ul>\r\n \t<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.healthline.com\/nutrition\/stimulants-in-tea<\/li>\r\n \t<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 13\/10\/2024<\/li>\r\n<\/ul>\r\n<strong>2. Should You Drink Green Tea at Night?<\/strong>\r\n<ul>\r\n \t<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.healthline.com\/nutrition\/green-tea-before-bed<\/li>\r\n \t<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 13\/10\/2024<\/li>\r\n<\/ul>\r\n<strong>3. How To Sleep After Drinking Coffee: 7 Simple Tips<\/strong>\r\n<ul>\r\n \t<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/blackoutsdirect.co.uk\/blog\/how-to-sleep-after-drinking-coffee\/<\/li>\r\n \t<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 13\/10\/2024<\/li>\r\n<\/ul>\r\n<!-- \/wp:post-content -->","protected":false},"excerpt":{"rendered":"<p>Tr\u00e0 l\u00e0 th\u1ee9c u\u1ed1ng ph\u1ed5 bi\u1ebfn, \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch v\u00ec h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon v\u00e0 l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft r\u1eb1ng trong tr\u00e0 c\u00f3 ch\u1ea5t g\u00ec g\u00e2y m\u1ea5t ng\u1ee7. C\u00f9ng Docosan t\u00ecm hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1c th\u00e0nh ph\u1ea7n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 [&hellip;]<\/p>\n","protected":false},"author":64,"featured_media":142950,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[60],"tags":[2210],"class_list":["post-141551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong","tag-trong-tra-co-chat-gi-gay-mat-ngu"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/Ban-mat-ngu-vi-uong-tra-Giai-ma-chat-gi-trong-tra-gay-mat-ngu-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/Ban-mat-ngu-vi-uong-tra-Giai-ma-chat-gi-trong-tra-gay-mat-ngu-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\/141551","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=141551"}],"version-history":[{"count":15,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/141551\/revisions"}],"predecessor-version":[{"id":174872,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/141551\/revisions\/174872"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/142950"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=141551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=141551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=141551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}