{"id":9258,"date":"2026-08-07T19:48:11","date_gmt":"2026-08-07T12:48:11","guid":{"rendered":"https:\/\/useful.vn\/?p=9258"},"modified":"2026-08-07T19:48:11","modified_gmt":"2026-08-07T12:48:11","slug":"co-the-se-xay-ra-dieu-gi-neu-ngu-dung-khung-gio-nay-trong-vong-1-thang","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=9258","title":{"rendered":"C\u01a1 th\u1ec3 s\u1ebd x\u1ea3y ra \u0111i\u1ec1u g\u00ec n\u1ebfu ng\u1ee7 \u0111\u00fang khung gi\u1edd n\u00e0y trong v\u00f2ng 1 th\u00e1ng?"},"content":{"rendered":"
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\n Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eebng th\u1eed “th\u1eed th\u00e1ch ng\u1ee7 s\u1edbm” trong m\u1ed9t th\u00e1ng v\u00e0 b\u1ea5t ng\u1edd khi th\u1ea5y c\u01a1 th\u1ec3 thay \u0111\u1ed5i r\u00f5 r\u1ec7t: bu\u1ed5i s\u00e1ng t\u1ec9nh t\u00e1o h\u01a1n, tinh th\u1ea7n \u1ed5n \u0111\u1ecbnh h\u01a1n, da d\u1ebb t\u01b0\u01a1i t\u1eafn h\u01a1n, th\u1eadm ch\u00ed vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng c\u0169ng tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n. \u0110i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd l\u00e0 khoa h\u1ecdc c\u0169ng \u0111ang \u0111\u01b0a ra nh\u1eefng b\u1eb1ng ch\u1ee9ng cho th\u1ea5y th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i. <\/strong><\/h2>\n

Nhi\u1ec1u n\u0103m qua, l\u1eddi khuy\u00ean “h\u00e3y ng\u1ee7 tr\u01b0\u1edbc 23 gi\u1edd” v\u1eabn \u0111\u01b0\u1ee3c nh\u1eafc \u0111i nh\u1eafc l\u1ea1i. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng hi\u1ec3u v\u00ec sao m\u1ed1c th\u1eddi gian n\u00e0y l\u1ea1i quan tr\u1ecdng, v\u00e0 li\u1ec7u c\u1ee9 ng\u1ee7 c\u00e0ng s\u1edbm c\u00e0ng t\u1ed1t c\u00f3 th\u1ef1c s\u1ef1 c\u00f3 l\u1ee3i.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y c\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng ho\u00e0n to\u00e0n \u0111\u01a1n gi\u1ea3n nh\u01b0 v\u1eady. \u0110i\u1ec1u c\u01a1 th\u1ec3 c\u1ea7n kh\u00f4ng ch\u1ec9 l\u00e0 ng\u1ee7 \u0111\u1ee7 s\u1ed1 gi\u1edd m\u00e0 c\u00f2n l\u00e0 \u0111i ng\u1ee7 \u0111\u00fang th\u1eddi \u0111i\u1ec3m \u0111\u1ec3 \u0111\u1ed3ng b\u1ed9 v\u1edbi \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc. N\u1ebfu b\u1ecf l\u1ee1 “khung gi\u1edd v\u00e0ng”, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 ng\u1ee7 \u0111\u1ee7 7-8 ti\u1ebfng nh\u01b0ng ch\u1ea5t l\u01b0\u1ee3ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3m \u0111\u00e1ng k\u1ec3.<\/p>\n

Khung gi\u1edd \u0111i ng\u1ee7 t\u1ed1t nh\u1ea5t \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u x\u00e1c \u0111\u1ecbnh<\/strong><\/p>\n

Quan ni\u1ec7m ph\u1ed5 bi\u1ebfn cho r\u1eb1ng ch\u1ec9 c\u1ea7n ng\u1ee7 tr\u01b0\u1edbc 23 gi\u1edd l\u00e0 \u0111\u1ee7. Tuy nhi\u00ean, m\u1ed9t nghi\u00ean c\u1ee9u c\u00f4ng b\u1ed1 tr\u00ean European Heart Journal \u2013 Digital Health n\u0103m 2021 \u0111\u00e3 \u0111\u01b0a ra c\u00e2u tr\u1ea3 l\u1eddi c\u1ee5 th\u1ec3 h\u01a1n.<\/p>\n

Sau khi ph\u00e2n t\u00edch d\u1eef li\u1ec7u t\u1eeb h\u01a1n 88.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh tham gia Ng\u00e2n h\u00e0ng Sinh h\u1ecdc Anh (UK Biobank) b\u1eb1ng thi\u1ebft b\u1ecb theo d\u00f5i gi\u1ea5c ng\u1ee7 \u0111eo tr\u00ean ng\u01b0\u1eddi, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u ph\u00e1t hi\u1ec7n th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 c\u00f3 m\u1ed1i li\u00ean h\u1ec7 v\u1edbi nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch theo m\u00f4 h\u00ecnh h\u00ecnh ch\u1eef U.<\/p>\n

K\u1ebft qu\u1ea3 cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u ng\u1ee7 trong kho\u1ea3ng t\u1eeb 22 gi\u1edd \u0111\u1ebfn tr\u01b0\u1edbc 23 gi\u1edd c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch th\u1ea5p nh\u1ea5t.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i:\u00a0<\/p>\n

\u0110i ng\u1ee7 sau n\u1eeda \u0111\u00eam l\u00e0m nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch t\u0103ng r\u00f5 r\u1ec7t.<\/em><\/p>\n

Ng\u1ee7 trong kho\u1ea3ng 23 gi\u1edd \u0111\u1ebfn n\u1eeda \u0111\u00eam c\u0169ng c\u00f3 nguy c\u01a1 cao h\u01a1n so v\u1edbi nh\u00f3m ng\u1ee7 t\u1eeb 22-23 gi\u1edd.<\/em><\/p>\n

\u0110i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd l\u00e0 \u0111i ng\u1ee7 qu\u00e1 s\u1edbm, tr\u01b0\u1edbc 22 gi\u1edd, c\u0169ng ghi nh\u1eadn nguy c\u01a1 tim m\u1ea1ch t\u0103ng nh\u1eb9.<\/em><\/p>\n

\u0110i\u1ec1u \u0111\u00f3 \u0111\u1ed3ng ngh\u0129a, kho\u1ea3ng th\u1eddi gian t\u1eeb 22 gi\u1edd \u0111\u1ebfn 23 gi\u1edd \u0111\u01b0\u1ee3c xem l\u00e0 “khung gi\u1edd v\u00e0ng” \u0111\u1ec3 c\u01a1 th\u1ec3 b\u01b0\u1edbc v\u00e0o gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, thay v\u00ec c\u1ed1 g\u1eafng ng\u1ee7 th\u1eadt s\u1edbm ho\u1eb7c qu\u00e1 mu\u1ed9n.<\/p>\n

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Ng\u1ee7 \u0111\u00fang khung gi\u1edd v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u thay \u0111\u1ed5i t\u00edch c\u1ef1c cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. \u1ea2nh minh h\u1ecda: iStock<\/p>\n

V\u00ec sao n\u00ean \u0111i ng\u1ee7 tr\u01b0\u1edbc 23 gi\u1edd?<\/strong><\/p>\n

Theo TS.BS H\u00e0n Ph\u01b0\u01a1ng (Khoa Y h\u1ecdc gi\u1ea5c ng\u1ee7, B\u1ec7nh vi\u1ec7n Nh\u00e2n d\u00e2n \u0110\u1ea1i h\u1ecdc B\u1eafc Kinh), \u0111i\u1ec1u n\u00e0y li\u00ean quan tr\u1ef1c ti\u1ebfp \u0111\u1ebfn melatonin \u2013 hormone \u0111\u00f3ng vai tr\u00f2 \u0111i\u1ec1u h\u00f2a nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

Th\u00f4ng th\u01b0\u1eddng:<\/p>\n

Kho\u1ea3ng 21-22 gi\u1edd, melatonin b\u1eaft \u0111\u1ea7u t\u0103ng.<\/em><\/p>\n

Kho\u1ea3ng 23 gi\u1edd, hormone n\u00e0y b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n ti\u1ebft m\u1ea1nh.<\/em><\/p>\n

T\u1eeb 2-3 gi\u1edd s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m melatonin \u0111\u1ea1t \u0111\u1ec9nh. Khi tr\u1eddi s\u00e1ng, n\u1ed3ng \u0111\u1ed9 melatonin nhanh ch\u00f3ng gi\u1ea3m xu\u1ed1ng \u0111\u1ec3 c\u01a1 th\u1ec3 th\u1ee9c d\u1eady.<\/em><\/p>\n

N\u1ebfu th\u01b0\u1eddng xuy\u00ean th\u1ee9c sau 23 gi\u1edd m\u1edbi \u0111i ng\u1ee7, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 b\u1ecf l\u1ee1 giai \u0111o\u1ea1n melatonin t\u0103ng m\u1ea1nh. Khi \u0111\u00f3, nhi\u1ec1u ng\u01b0\u1eddi s\u1ebd r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i “qua c\u01a1n bu\u1ed3n ng\u1ee7”, c\u00e0ng khuya c\u00e0ng t\u1ec9nh t\u00e1o v\u00e0 kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n

C\u00e1c chuy\u00ean gia c\u0169ng l\u01b0u \u00fd, kho\u1ea3ng th\u1eddi gian t\u1eeb 23 gi\u1edd \u0111\u1ebfn 3 gi\u1edd s\u00e1ng l\u00e0 l\u00fac nhi\u1ec1u c\u01a1 quan nh\u01b0 n\u00e3o b\u1ed9, tim, gan v\u00e0 th\u1eadn di\u1ec5n ra qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 s\u1eeda ch\u1eefa m\u1ea1nh m\u1ebd nh\u1ea5t. \u0110\u00e2y l\u00e0 l\u00fd do v\u00ec sao hai ng\u01b0\u1eddi c\u00f9ng ng\u1ee7 8 ti\u1ebfng nh\u01b0ng ng\u01b0\u1eddi ng\u1ee7 l\u00fac 22 gi\u1edd th\u01b0\u1eddng th\u1ee9c d\u1eady kh\u1ecfe kho\u1eafn h\u01a1n ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u ng\u1ee7 sau n\u1eeda \u0111\u00eam.<\/p>\n

Ng\u1ee7 s\u1edbm trong v\u00f2ng 1 th\u00e1ng, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch g\u00ec?\u00a0<\/strong><\/p>\n

1. H\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/strong><\/p>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi nh\u1eadn th\u1ea5y c\u00e2n n\u1eb7ng thay \u0111\u1ed5i sau khi duy tr\u00ec th\u00f3i quen ng\u1ee7 s\u1edbm. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ho\u00e0n to\u00e0n l\u00e0 c\u1ea3m gi\u00e1c ch\u1ee7 quan.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean JAMA Internal Medicine n\u0103m 2022 cho th\u1ea5y, \u1edf nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u1eeba c\u00e2n v\u00e0 ng\u1ee7 d\u01b0\u1edbi 6,5 gi\u1edd m\u1ed7i \u0111\u00eam, ch\u1ec9 c\u1ea7n k\u00e9o d\u00e0i th\u1eddi gian ng\u1ee7 th\u00eam kho\u1ea3ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y c\u0169ng gi\u00fap l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o gi\u1ea3m trung b\u00ecnh kho\u1ea3ng 270 kcal\/ng\u00e0y.<\/p>\n

Theo c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u, khi thi\u1ebfu ng\u1ee7, c\u01a1 th\u1ec3 s\u1ebd t\u0103ng ti\u1ebft ghrelin \u2013 hormone k\u00edch th\u00edch c\u1ea3m gi\u00e1c \u0111\u00f3i, \u0111\u1ed3ng th\u1eddi gi\u1ea3m leptin \u2013 hormone t\u1ea1o c\u1ea3m gi\u00e1c no. H\u1ec7 qu\u1ea3 l\u00e0 ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7 th\u01b0\u1eddng \u0103n nhi\u1ec1u h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o.<\/p>\n

Duy tr\u00ec gi\u1ea5c ng\u1ee7 h\u1ee3p l\u00fd v\u00ec th\u1ebf c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t y\u1ebfu t\u1ed1 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng b\u00ean c\u1ea1nh ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 v\u1eadn \u0111\u1ed9ng.<\/p>\n

2. M\u00e1i t\u00f3c c\u00f3 th\u1ec3 kh\u1ecfe h\u01a1n<\/strong><\/p>\n

M\u1ed9t t\u1ed5ng quan h\u1ec7 th\u1ed1ng c\u00f4ng b\u1ed1 n\u0103m 2026 tr\u00ean t\u1ea1p ch\u00ed Dermatology and Therapy cho th\u1ea5y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 li\u00ean quan \u0111\u1ebfn nhi\u1ec1u d\u1ea1ng r\u1ee5ng t\u00f3c nh\u01b0 r\u1ee5ng t\u00f3c t\u1eebng m\u1ea3ng, r\u1ee5ng t\u00f3c n\u1ed9i ti\u1ebft v\u00e0 r\u1ee5ng t\u00f3c telogen.<\/p>\n

C\u00e1c chuy\u00ean gia gi\u1ea3i th\u00edch, nang t\u00f3c c\u1ea7n m\u00f4i tr\u01b0\u1eddng \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 ph\u00e1t tri\u1ec3n. Khi c\u01a1 th\u1ec3 th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya, hormone c\u0103ng th\u1eb3ng cortisol t\u0103ng cao c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng c\u1ee7a nang t\u00f3c.<\/p>\n

Ng\u1ee7 \u0111\u00fang gi\u1edd gi\u00fap c\u01a1 th\u1ec3 c\u00e2n b\u1eb1ng hormone t\u1ed1t h\u01a1n, \u0111\u1ed3ng th\u1eddi t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho melatonin tham gia qu\u00e1 tr\u00ecnh b\u1ea3o v\u1ec7 v\u00e0 s\u1eeda ch\u1eefa t\u1ebf b\u00e0o, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n duy tr\u00ec m\u00e1i t\u00f3c kh\u1ecfe m\u1ea1nh.<\/p>\n

\u0110i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a ng\u1ee7 s\u1edbm l\u00e0 “thu\u1ed1c m\u1ecdc t\u00f3c”, nh\u01b0ng m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 r\u1ee5ng t\u00f3c k\u00e9o d\u00e0i.<\/p>\n

3. L\u00e0n da \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n<\/strong><\/p>\n

Ban \u0111\u00eam ch\u00ednh l\u00e0 kho\u1ea3ng th\u1eddi gian l\u00e0n da b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n t\u00e1i t\u1ea1o m\u1ea1nh nh\u1ea5t.<\/p>\n

Theo c\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7, t\u1eeb kho\u1ea3ng 22 gi\u1edd \u0111\u1ebfn 2 gi\u1edd s\u00e1ng, t\u1ed1c \u0111\u1ed9 t\u00e1i t\u1ea1o c\u1ee7a t\u1ebf b\u00e0o da t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3. \u0110\u00e2y c\u0169ng l\u00e0 th\u1eddi \u0111i\u1ec3m qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p collagen di\u1ec5n ra t\u00edch c\u1ef1c h\u01a1n, g\u00f3p ph\u1ea7n duy tr\u00ec \u0111\u1ed9 \u0111\u00e0n h\u1ed3i c\u1ee7a da v\u00e0 h\u1ea1n ch\u1ebf s\u1ef1 h\u00ecnh th\u00e0nh c\u00e1c d\u1ea5u hi\u1ec7u l\u00e3o h\u00f3a.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya, qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i n\u00e0y c\u00f3 th\u1ec3 b\u1ecb gi\u00e1n \u0111o\u1ea1n. Sau m\u1ed9t th\u1eddi gian, nhi\u1ec1u ng\u01b0\u1eddi d\u1ec5 g\u1eb7p t\u00ecnh tr\u1ea1ng da x\u1ec9n m\u00e0u, qu\u1ea7ng th\u00e2m m\u1eaft r\u00f5 h\u01a1n ho\u1eb7c da l\u00e2u ph\u1ee5c h\u1ed3i sau t\u1ed5n th\u01b0\u01a1ng.<\/p>\n

Kh\u00f4ng ph\u1ea3i ng\u1eabu nhi\u00ean m\u00e0 sau nhi\u1ec1u \u0111\u00eam ng\u1ee7 \u0111\u1ee7 v\u00e0 ng\u1ee7 \u0111\u00fang gi\u1edd, nhi\u1ec1u ng\u01b0\u1eddi nh\u1eadn th\u1ea5y g\u01b0\u01a1ng m\u1eb7t tr\u00f4ng t\u01b0\u01a1i t\u1eafn v\u00e0 r\u1ea1ng r\u1ee1 h\u01a1n.<\/p>\n

4. T\u00e2m tr\u1ea1ng t\u00edch c\u1ef1c h\u01a1n, nguy c\u01a1 tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 gi\u1ea3m<\/strong><\/p>\n

Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i, gi\u1ea5c ng\u1ee7 c\u00f2n c\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u c\u00f4ng b\u1ed1 tr\u00ean JAMA Psychiatry n\u0103m 2021 \u0111\u00e3 ph\u00e2n t\u00edch d\u1eef li\u1ec7u c\u1ee7a kho\u1ea3ng 840.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh v\u00e0 ph\u00e1t hi\u1ec7n, nh\u1eefng ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng ng\u1ee7 s\u1edbm c\u00f3 nguy c\u01a1 m\u1eafc tr\u1ea7m c\u1ea3m th\u1ea5p h\u01a1n so v\u1edbi nh\u00f3m th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya.<\/p>\n

\u0110\u00e1ng ch\u00fa \u00fd, c\u1ee9 th\u1eddi \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 (midpoint of sleep) \u0111\u01b0\u1ee3c d\u1ecbch s\u1edbm h\u01a1n kho\u1ea3ng m\u1ed9t gi\u1edd th\u00ec nguy c\u01a1 m\u1eafc tr\u1ea7m c\u1ea3m n\u1eb7ng c\u00f3 th\u1ec3 gi\u1ea3m kho\u1ea3ng 23%.<\/p>\n

Theo c\u00e1c chuy\u00ean gia, gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng gi\u00fap n\u00e3o b\u1ed9 \u0111i\u1ec1u h\u00f2a c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh nh\u01b0 serotonin v\u00e0 dopamine – nh\u1eefng y\u1ebfu t\u1ed1 c\u00f3 vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u1ea3m x\u00fac, kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng v\u00e0 tr\u1ea1ng th\u00e1i tinh th\u1ea7n.<\/p>\n

\u0110\u00f3 c\u0169ng l\u00e0 l\u00fd do nhi\u1ec1u ng\u01b0\u1eddi sau v\u00e0i tu\u1ea7n ng\u1ee7 \u0111\u00fang gi\u1edd th\u01b0\u1eddng c\u1ea3m th\u1ea5y b\u00ecnh t\u0129nh h\u01a1n, \u00edt c\u00e1u g\u1eaft h\u01a1n v\u00e0 d\u1ec5 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c.<\/p>\n

5. N\u00e3o b\u1ed9 minh m\u1eabn h\u01a1n, h\u1ed7 tr\u1ee3 b\u1ea3o v\u1ec7 tr\u00ed nh\u1edb<\/strong><\/p>\n

Trong khi ng\u1ee7, n\u00e3o b\u1ed9 kh\u00f4ng ho\u00e0n to\u00e0n “ngh\u1ec9 ng\u01a1i” m\u00e0 v\u1eabn \u00e2m th\u1ea7m th\u1ef1c hi\u1ec7n h\u00e0ng lo\u1ea1t nhi\u1ec7m v\u1ee5 quan tr\u1ecdng nh\u01b0 s\u1eafp x\u1ebfp k\u00fd \u1ee9c, lo\u1ea1i b\u1ecf c\u00e1c ch\u1ea5t th\u1ea3i chuy\u1ec3n h\u00f3a v\u00e0 c\u1ee7ng c\u1ed1 kh\u1ea3 n\u0103ng ghi nh\u1edb.<\/p>\n

Theo c\u00e1c chuy\u00ean gia th\u1ea7n kinh, ng\u01b0\u1eddi duy tr\u00ec th\u1eddi gian ng\u1ee7 kho\u1ea3ng 7-8 gi\u1edd m\u1ed7i \u0111\u00eam th\u01b0\u1eddng c\u00f3 nguy c\u01a1 t\u00edch t\u1ee5 c\u00e1c protein li\u00ean quan \u0111\u1ebfn suy gi\u1ea3m tr\u00ed nh\u1edb th\u1ea5p h\u01a1n so v\u1edbi ng\u01b0\u1eddi ng\u1ee7 qu\u00e1 \u00edt.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 khi\u1ebfn qu\u00e1 tr\u00ecnh “d\u1ecdn d\u1eb9p” c\u1ee7a n\u00e3o b\u1ecb gi\u00e1n \u0111o\u1ea1n, l\u00e0m t\u0103ng nguy c\u01a1 suy gi\u1ea3m nh\u1eadn th\u1ee9c khi l\u1edbn tu\u1ed5i.<\/p>\n

M\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng v\u00ec th\u1ebf kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u1ea7u \u00f3c t\u1ec9nh t\u00e1o v\u00e0o s\u00e1ng h\u00f4m sau m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9 v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n

Mu\u1ed1n ng\u1ee7 s\u1edbm h\u01a1n? H\u00e3y th\u1eed 5 c\u00e1ch \u0111\u01a1n gi\u1ea3n n\u00e0y<\/strong><\/p>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi bi\u1ebft ng\u1ee7 s\u1edbm c\u00f3 l\u1ee3i nh\u01b0ng v\u1eabn kh\u00f3 th\u1ef1c hi\u1ec7n v\u00ec \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc \u0111\u00e3 b\u1ecb x\u00e1o tr\u1ed9n. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng nh\u1eefng thay \u0111\u1ed5i nh\u1ecf d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n

Th\u01b0 gi\u00e3n v\u1edbi hai huy\u1ec7t h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong><\/p>\n

Theo c\u00e1c b\u00e1c s\u0129 y h\u1ecdc c\u1ed5 truy\u1ec1n, tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 massage nh\u1eb9 hai huy\u1ec7t th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n.<\/p>\n

Huy\u1ec7t Th\u1ea7n m\u00f4n n\u1eb1m \u1edf n\u1ebfp g\u1ea5p c\u1ed5 tay, ph\u00eda ng\u00f3n \u00fat. D\u00f9ng ng\u00f3n tay c\u00e1i day \u1ea5n nh\u1eb9 m\u1ed7i b\u00ean kho\u1ea3ng 2-3 ph\u00fat \u0111\u1ebfn khi c\u00f3 c\u1ea3m gi\u00e1c t\u1ee9c nh\u1eb9.<\/p>\n

Huy\u1ec7t D\u0169ng tuy\u1ec1n n\u1eb1m \u1edf l\u00f2ng b\u00e0n ch\u00e2n. C\u00f3 th\u1ec3 xoa n\u00f3ng l\u00f2ng b\u00e0n ch\u00e2n ho\u1eb7c massage kho\u1ea3ng 100 l\u1ea7n m\u1ed7i b\u00ean cho \u0111\u1ebfn khi b\u00e0n ch\u00e2n \u1ea5m l\u00ean.<\/p>\n

C\u00e1c ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n, nh\u01b0ng kh\u00f4ng thay th\u1ebf \u0111i\u1ec1u tr\u1ecb n\u1ebfu ng\u01b0\u1eddi b\u1ec7nh b\u1ecb m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i.<\/p>\n

Thi\u1ec1n ho\u1eb7c h\u00edt th\u1edf ch\u00e1nh ni\u1ec7m tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/p>\n

M\u1ed9t th\u1eed nghi\u1ec7m ng\u1eabu nhi\u00ean \u0111\u0103ng tr\u00ean JAMA Internal Medicine n\u0103m 2015 cho th\u1ea5y th\u1ef1c h\u00e0nh thi\u1ec1n ch\u00e1nh ni\u1ec7m gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7, gi\u1ea3m s\u1ed1 l\u1ea7n th\u1ee9c gi\u1ea5c ban \u0111\u00eam v\u00e0 c\u1ea3i thi\u1ec7n c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0o ban ng\u00e0y \u1edf ng\u01b0\u1eddi b\u1ecb m\u1ea5t ng\u1ee7.<\/p>\n

B\u1ea1n ch\u1ec9 c\u1ea7n d\u00e0nh kho\u1ea3ng 5-10 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7 \u0111\u1ec3 t\u1eadp trung v\u00e0o h\u01a1i th\u1edf, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 v\u00e0 h\u1ea1n ch\u1ebf suy ngh\u0129 v\u1ec1 c\u00f4ng vi\u1ec7c hay \u00e1p l\u1ef1c trong ng\u00e0y.<\/p>\n

T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 thu\u1eadn l\u1ee3i<\/strong><\/p>\n

Kho\u1ea3ng m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7, n\u00ean gi\u1ea3m \u00e1nh s\u00e1ng trong ph\u00f2ng b\u1eb1ng c\u00e1ch t\u1eaft \u0111\u00e8n ch\u00ednh v\u00e0 s\u1eed d\u1ee5ng \u0111\u00e8n c\u00f3 \u00e1nh s\u00e1ng v\u00e0ng d\u1ecbu.<\/p>\n

\u0110\u1ed3ng th\u1eddi, h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng ho\u1eb7c m\u00e1y t\u00ednh \u00edt nh\u1ea5t 30-60 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 v\u00ec \u00e1nh s\u00e1ng xanh c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh ti\u1ebft melatonin.<\/p>\n

Ph\u00f2ng ng\u1ee7 c\u0169ng n\u00ean y\u00ean t\u0129nh, tho\u00e1ng m\u00e1t v\u00e0 duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 d\u1ec5 ch\u1ecbu \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n.<\/p>\n

\u0110i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/p>\n

C\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o n\u00ean h\u1ea1n ch\u1ebf c\u00e0 ph\u00ea, tr\u00e0 \u0111\u1eb7c, n\u01b0\u1edbc t\u0103ng l\u1ef1c ho\u1eb7c c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u caffeine sau bu\u1ed5i chi\u1ec1u.<\/p>\n

R\u01b0\u1ee3u bia c\u0169ng kh\u00f4ng ph\u1ea3i “thu\u1ed1c ng\u1ee7” nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ngh\u0129. D\u00f9 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 nhanh h\u01a1n nh\u01b0ng r\u01b0\u1ee3u l\u1ea1i l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u1edf n\u1eeda sau c\u1ee7a \u0111\u00eam.<\/p>\n

B\u1eefa t\u1ed1i c\u0169ng kh\u00f4ng n\u00ean \u0103n qu\u00e1 no ho\u1eb7c qu\u00e1 nhi\u1ec1u \u0111\u1ed3 cay n\u00f3ng. M\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c th\u1ef1c ph\u1ea9m gi\u00e0u tryptophan c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi.<\/p>\n

Duy tr\u00ec nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh<\/strong><\/p>\n

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n v\u00e0o ban ng\u00e0y gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9 nh\u1eb9 ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp aerobic v\u1eeba s\u1ee9c, nh\u01b0ng n\u00ean k\u1ebft th\u00fac tr\u01b0\u1edbc gi\u1edd ng\u1ee7 kho\u1ea3ng 3 gi\u1edd.<\/p>\n

Ngo\u00e0i ra, ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean v\u00e0o bu\u1ed5i s\u00e1ng v\u00e0 h\u1ea1n ch\u1ebf ng\u1ee7 tr\u01b0a qu\u00e1 20-30 ph\u00fat c\u0169ng gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh h\u01a1n.<\/p>\n

Kh\u00f4ng ch\u1ec9 ng\u1ee7 \u0111\u1ee7, h\u00e3y ng\u1ee7 \u0111\u00fang th\u1eddi \u0111i\u1ec3m<\/strong><\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ngh\u0129 ch\u1ec9 c\u1ea7n ng\u1ee7 \u0111\u1ee7 7-8 ti\u1ebfng l\u00e0 c\u01a1 th\u1ec3 s\u1ebd kh\u1ecfe m\u1ea1nh. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u ng\u00e0y c\u00e0ng cho th\u1ea5y th\u1eddi \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u gi\u1ea5c ng\u1ee7 c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m t\u1ed5ng th\u1eddi gian ng\u1ee7.<\/p>\n

\u0110i ng\u1ee7 trong kho\u1ea3ng t\u1eeb 22 gi\u1edd \u0111\u1ebfn tr\u01b0\u1edbc 23 gi\u1edd, duy tr\u00ec gi\u1ea5c ng\u1ee7 s\u00e2u trong kho\u1ea3ng 23 gi\u1edd \u0111\u1ebfn 3 gi\u1edd s\u00e1ng v\u00e0 x\u00e2y d\u1ef1ng l\u1ecbch sinh ho\u1ea1t \u1ed5n \u0111\u1ecbnh c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1t h\u01a1n qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i t\u1ef1 nhi\u00ean.<\/p>\n

T\u1ea5t nhi\u00ean, ng\u1ee7 s\u1edbm kh\u00f4ng ph\u1ea3i “li\u1ec1u thu\u1ed1c th\u1ea7n k\u1ef3” gi\u00fap gi\u1ea3m c\u00e2n, l\u00e0m \u0111\u1eb9p da hay ng\u0103n ng\u1eeba m\u1ecdi b\u1ec7nh t\u1eadt. Nh\u01b0ng n\u1ebfu duy tr\u00ec l\u00e2u d\u00e0i c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, v\u1eadn \u0111\u1ed9ng h\u1ee3p l\u00fd v\u00e0 qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng, \u0111\u00e2y s\u1ebd l\u00e0 m\u1ed9t trong nh\u1eefng th\u00f3i quen mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch nh\u1ea5t cho s\u1ee9c kh\u1ecfe.<\/p>\n

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\"V\u00ec<\/div>\n
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\n V\u00ec sao kh\u00f4ng n\u00ean tr\u00f9m ch\u0103n k\u00edn \u0111\u1ea7u khi ng\u1ee7?\n <\/div>\n
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Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng k\u00e9o ch\u0103n k\u00edn \u0111\u1ea7u khi ng\u1ee7 \u0111\u1ec3 t\u00ecm c\u1ea3m gi\u00e1c \u1ea5m \u00e1p, an to\u00e0n ho\u1eb7c ng\u0103n ch\u1eb7n \u00e1nh s\u00e1ng v\u00e0 ti\u1ebfng \u1ed3n. Tuy nhi\u00ean n\u1ebfu duy tr\u00ec th\u00f3i quen n\u00e0y…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eebng th\u1eed “th\u1eed th\u00e1ch ng\u1ee7 s\u1edbm” trong m\u1ed9t th\u00e1ng v\u00e0 b\u1ea5t ng\u1edd khi th\u1ea5y c\u01a1 th\u1ec3 thay \u0111\u1ed5i r\u00f5 r\u1ec7t: bu\u1ed5i s\u00e1ng t\u1ec9nh t\u00e1o h\u01a1n, tinh th\u1ea7n \u1ed5n \u0111\u1ecbnh h\u01a1n, da d\u1ebb t\u01b0\u01a1i t\u1eafn h\u01a1n, th\u1eadm ch\u00ed vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng c\u0169ng tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n. \u0110i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd<\/p>\n","protected":false},"author":1,"featured_media":9259,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-9258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/9258","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=9258"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/9258\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/9259"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}