{"id":10094,"date":"2026-08-11T16:47:28","date_gmt":"2026-08-11T09:47:28","guid":{"rendered":"https:\/\/useful.vn\/?p=10094"},"modified":"2026-08-11T16:47:28","modified_gmt":"2026-08-11T09:47:28","slug":"meo-cai-thien-giac-ngu-giup-ho-tro-giam-mo","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=10094","title":{"rendered":"M\u1eb9o c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 gi\u00fap h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1"},"content":{"rendered":"
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\n \u0102n ki\u00eang v\u00e0 t\u1eadp luy\u1ec7n r\u1ea5t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n, nh\u01b0ng gi\u1ea5c ng\u1ee7 c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 kh\u00f4ng n\u00ean b\u1ecf qua. Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ho\u1eb7c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chuy\u1ec3n h\u00f3a v\u00e0 c\u1ea3n tr\u1edf vi\u1ec7c gi\u1ea3m m\u1ee1. <\/strong><\/h2>\n

Gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o \u0111\u1ebfn qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1?<\/strong><\/h3>\n

Gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 \u0111\u00fang gi\u1edd l\u00e0 ch\u00eca kh\u00f3a t\u1ef1 nhi\u00ean gi\u00fap c\u00e2n b\u1eb1ng hormone, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3. Khi c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd, ch\u1ebf \u0111\u1ed9 \u0111\u1ed1t m\u1ee1 s\u1ebd t\u1ef1 \u0111\u1ed9ng k\u00edch ho\u1ea1t, mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1ed1i \u01b0u.<\/p>\n

Khi thi\u1ebfu ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c, c\u01a1 th\u1ec3 s\u1ebd ngay l\u1eadp t\u1ee9c r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng v\u1ec1 m\u1eb7t sinh h\u1ecdc. S\u1ef1 c\u0103ng th\u1eb3ng n\u00e0y k\u00edch th\u00edch tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn ti\u1ebft ra nhi\u1ec1u cortisol, th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hormone c\u0103ng th\u1eb3ng. L\u01b0\u1ee3ng cortisol cao trong m\u00e1u k\u00e9o d\u00e0i s\u1ebd ph\u00e1t \u0111i t\u00edn hi\u1ec7u kh\u1ea9n c\u1ea5p, y\u00eau c\u1ea7u c\u01a1 th\u1ec3 t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng t\u1ed1i \u0111a d\u01b0\u1edbi d\u1ea1ng m\u1ee1, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 v\u00f9ng b\u1ee5ng. \u0110\u1ed3ng th\u1eddi, cortisol cao c\u0169ng l\u00e0m gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin, khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft d\u1ec5 t\u0103ng v\u1ecdt v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh t\u00edch m\u1ee1 di\u1ec5n ra nhanh h\u01a1n.<\/p>\n

Gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng c\u00f2n l\u00e0m \u0111\u1ea3o l\u1ed9n hai hormone sinh h\u1ecdc ki\u1ec3m so\u00e1t c\u01a1n \u0111\u00f3i l\u00e0 ghrelin v\u00e0 leptin. Ghrelin l\u00e0 hormone b\u00e1o \u0111\u00f3i – k\u00edch th\u00edch s\u1ef1 th\u00e8m \u0103n, trong khi leptin l\u00e0 hormone b\u00e1o no – ra l\u1ec7nh cho c\u01a1 th\u1ec3 d\u1eebng \u0103n. Khi c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi do thi\u1ebfu ng\u1ee7, n\u1ed3ng \u0111\u1ed9 ghrelin s\u1ebd t\u0103ng v\u1ecdt v\u00e0 n\u1ed3ng \u0111\u1ed9 leptin b\u1ecb s\u1ee5t gi\u1ea3m nghi\u00eam tr\u1ecdng. H\u1ec7 qu\u1ea3 l\u00e0 c\u01a1 th\u1ec3 c\u1ea3m th\u1ea5y \u0111\u00f3i, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ea3m gi\u00e1c th\u00e8m c\u00e1c m\u00f3n \u0103n nhi\u1ec1u \u0111\u01b0\u1eddng, nhi\u1ec1u tinh b\u1ed9t v\u00e0 d\u1ea7u m\u1ee1 \u0111\u1ec3 nhanh ch\u00f3ng b\u00f9 \u0111\u1eafp n\u0103ng l\u01b0\u1ee3ng thi\u1ebfu h\u1ee5t.<\/p>\n

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\"Ng\u1ee7<\/span><\/p>\n
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Ng\u1ee7 ngon kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, t\u01b0\u01a1i s\u00e1ng sau khi th\u1ee9c d\u1eady m\u00e0 c\u00f2n gi\u00fap qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 t\u1ed1t h\u01a1n. \u1ea2nh AI<\/p>\n

Thi\u1ebft l\u1eadp gi\u1ea5c ng\u1ee7 ngon \u0111\u1ec3 t\u1ed1i \u01b0u qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1<\/strong><\/h3>\n

Khung gi\u1edd ng\u1ee7:\u00a0<\/strong><\/em>\u0110\u1ec3 c\u00e1c hormone ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng \u0111\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng nh\u1ecbp nh\u00e0ng, vi\u1ec7c duy tr\u00ec m\u1ed9t khung gi\u1edd ng\u1ee7 khoa h\u1ecdc l\u00e0 \u0111i\u1ec1u v\u00f4 c\u00f9ng c\u1ea7n thi\u1ebft. N\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau ng\u1ee7 \u0111\u1ee7 t\u1eeb 7 – 8 ti\u1ebfng m\u1ed7i \u0111\u00eam v\u00e0 c\u1ed1 g\u1eafng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 tr\u01b0\u1edbc 11 gi\u1edd \u0111\u00eam.<\/p>\n

T\u1eeb 11 gi\u1edd \u0111\u00eam \u0111\u1ebfn 2 gi\u1edd s\u00e1ng l\u00e0 kho\u1ea3ng th\u1eddi gian v\u00e0ng \u0111\u1ec3 c\u01a1 th\u1ec3 s\u1ea3n sinh ra hormone t\u0103ng tr\u01b0\u1edfng t\u1ed1i \u0111a. Hormone n\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i c\u00e1c t\u1ebf b\u00e0o, t\u00e1i t\u1ea1o c\u01a1 b\u1eafp sau ng\u00e0y d\u00e0i v\u1eadn \u0111\u1ed9ng v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ph\u00e2n gi\u1ea3i m\u00f4 m\u1ee1 \u0111\u1ec3 chuy\u1ec3n h\u00f3a th\u00e0nh n\u0103ng l\u01b0\u1ee3ng. N\u1ebfu th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya sau khung gi\u1edd n\u00e0y, c\u01a1 th\u1ec3 s\u1ebd b\u1ecf l\u1ee1 c\u01a1 h\u1ed9i t\u1ef1 s\u1eeda ch\u1eefa v\u00e0 \u0111\u1ed1t m\u1ee1 t\u1ef1 nhi\u00ean, khi\u1ebfn c\u00e1c n\u1ed7 l\u1ef1c \u0103n ki\u00eang hay t\u1eadp luy\u1ec7n ban ng\u00e0y b\u1ecb gi\u1ea3m \u0111i m\u1ed9t n\u1eeda hi\u1ec7u qu\u1ea3.<\/p>\n

Th\u00f3i quen v\u1ec7 sinh gi\u1ea5c ng\u1ee7:<\/strong><\/em>\u00a0Vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 n\u1eb1m tr\u00ean gi\u01b0\u1eddng \u0111\u1ee7 s\u1ed1 gi\u1edd, m\u00e0 quan tr\u1ecdng l\u00e0 ph\u1ea3i c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 li\u1ec1n m\u1ea1ch. H\u00e3y \u00e1p d\u1ee5ng nh\u1eefng th\u00f3i quen \u0111\u01a1n gi\u1ea3n d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 d\u1ec5 d\u00e0ng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 ngon m\u1ed7i t\u1ed1i:<\/p>\n

– T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong><\/em> \u00c1nh s\u00e1ng xanh ph\u00e1t ra t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh hay tivi l\u00e0 k\u1ebb th\u00f9 s\u1ed1 m\u1ed9t c\u1ee7a melatonin – hormone t\u1ef1 nhi\u00ean gi\u00fap c\u01a1 th\u1ec3 nh\u1eadn bi\u1ebft gi\u1edd \u0111i ng\u1ee7. N\u00ean ng\u1eebng s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb n\u00e0y \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng \u0111\u1ec3 c\u01a1 th\u1ec3 t\u1ef1 \u0111\u1ed9ng s\u1ea3n sinh melatonin, gi\u00fap d\u1ec5 v\u00e0o gi\u1ea5c h\u01a1n.<\/p>\n

– Gi\u1eef kh\u00f4ng gian ph\u00f2ng ng\u1ee7 t\u1ed1i, m\u00e1t m\u1ebb v\u00e0 y\u00ean t\u0129nh:<\/strong><\/em> M\u1ed9t c\u0103n ph\u00f2ng t\u1ed1i ho\u00e0n to\u00e0n v\u00e0 c\u00f3 nhi\u1ec7t \u0111\u1ed9 m\u00e1t v\u00e0 y\u00ean t\u0129nh s\u1ebd t\u1ea1o \u0111i\u1ec1u ki\u1ec7n l\u00fd t\u01b0\u1edfng cho c\u01a1 th\u1ec3 h\u1ea1 th\u00e2n nhi\u1ec7t t\u1ef1 nhi\u00ean, k\u00edch th\u00edch gi\u1ea5c ng\u1ee7 s\u00e2u. H\u00e3y s\u1eed d\u1ee5ng r\u00e8m c\u1eeda d\u00e0y \u0111\u1ec3 ch\u1eafn \u00e1nh s\u00e1ng b\u00ean ngo\u00e0i v\u00e0 h\u1ea1n ch\u1ebf t\u1ed1i \u0111a c\u00e1c ngu\u1ed3n s\u00e1ng nh\u1ecf t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n trong ph\u00f2ng.<\/p>\n

– Tr\u00e1nh \u0103n qu\u00e1 no ho\u1eb7c d\u00f9ng ch\u1ea5t k\u00edch th\u00edch v\u00e0o bu\u1ed5i t\u1ed1i:<\/strong><\/em> Vi\u1ec7c \u0103n m\u1ed9t b\u1eefa t\u1ed1i th\u1ecbnh so\u1ea1n g\u1ea7n gi\u1edd \u0111i ng\u1ee7 s\u1ebd \u00e9p d\u1ea1 d\u00e0y v\u00e0 h\u1ec7 ti\u00eau h\u00f3a ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c, g\u00e2y \u0111\u1ea7y b\u1ee5ng v\u00e0 kh\u00f3 ch\u1ecbu.<\/p>\n

Ngo\u00e0i ra, h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng tr\u00e0, c\u00e0 ph\u00ea hay c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffeine t\u1eeb sau 2 gi\u1edd chi\u1ec1u \u0111\u1ec3 tr\u00e1nh l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 gi\u1ea5c ng\u1ee7.<\/p>\n

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\n 4 th\u00f3i quen h\u00e0ng ng\u00e0y \u00e2m th\u1ea7m g\u00e2y t\u00edch m\u1ee1 b\u1ee5ng m\u00e0 b\u1ea1n kh\u00f4ng hay bi\u1ebft\n <\/div>\n
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Ng\u1ee7 trong ph\u00f2ng n\u00f3ng, u\u1ed1ng c\u00e0 ph\u00ea l\u00fac chi\u1ec1u mu\u1ed9n t\u01b0\u1edfng ch\u1eebng kh\u00f4ng li\u00ean quan nh\u01b0ng c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3, g\u00e2y t\u00edch m\u1ee1 nhi\u1ec1u h\u01a1n.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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\u0102n ki\u00eang v\u00e0 t\u1eadp luy\u1ec7n r\u1ea5t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n, nh\u01b0ng gi\u1ea5c ng\u1ee7 c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 kh\u00f4ng n\u00ean b\u1ecf qua. Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ho\u1eb7c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chuy\u1ec3n h\u00f3a v\u00e0 c\u1ea3n tr\u1edf vi\u1ec7c gi\u1ea3m m\u1ee1. Gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng th\u1ebf<\/p>\n","protected":false},"author":1,"featured_media":10095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-10094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/10094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10094"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/10094\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/10095"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}