{"id":237,"date":"2018-10-20T02:17:39","date_gmt":"2018-10-20T02:17:39","guid":{"rendered":"http:\/\/connguago.com\/?p=237"},"modified":"2024-04-13T12:09:00","modified_gmt":"2024-04-13T05:09:00","slug":"nen-ngu-luc-may-gio-va-ngu-nhu-the-nao-tot-cho-suc-khoe","status":"publish","type":"post","link":"https:\/\/123.guong.com.vn\/?p=237","title":{"rendered":"C\u00e1ch ng\u1ee7 d\u1eady kh\u00f4ng b\u1ecb m\u1ec7t m\u1ecfi"},"content":{"rendered":"<p>Con ng\u01b0\u1eddi d\u00e0nh kho\u1ea3ng 1\/3 cu\u1ed9c \u0111\u1eddi cho gi\u1ea5c ng\u1ee7, n\u00f3 v\u00f4 c\u00f9ng quan tr\u1ecdng (ch\u1ec9 c\u1ea7n 1 \u0111\u00eam kh\u00f4ng ng\u1ee7, ng\u00e0y h\u00f4m sau d\u1ec5 sinh c\u00e1u g\u1eaft). Ng\u1ee7 \u0111\u1ec3 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, ng\u1ee7 \u0111\u1ec3 h\u1ebft m\u1ec7t m\u1ecfi, ng\u1ee7 \u0111\u1ec3 tr\u00e1nh b\u1ec7nh t\u1eadt,&#8230; v\u00e0 ng\u1ee7 \u0111\u1ec3 h\u1ea1nh ph\u00fac.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >N\u1ed9i dung ch&iacute;nh<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#Nen_di_ngu_luc_may_gio\" title=\"N\u00ean \u0111i ng\u1ee7 l\u00fac m\u1ea5y gi\u1edd?\">N\u00ean \u0111i ng\u1ee7 l\u00fac m\u1ea5y gi\u1edd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#5_giai_doan_cua_1_chu_ky_giac_ngu\" title=\"5 giai \u0111o\u1ea1n c\u1ee7a 1 chu k\u1ef3 gi\u1ea5c ng\u1ee7\">5 giai \u0111o\u1ea1n c\u1ee7a 1 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#Cong_thuc_tinh_thoi_gian_ngu\" title=\"C\u00f4ng th\u1ee9c t\u00ednh th\u1eddi gian ng\u1ee7\">C\u00f4ng th\u1ee9c t\u00ednh th\u1eddi gian ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#Lam_sao_di_vao_giac_ngu_nhanh\" title=\"L\u00e0m sao \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh?\">L\u00e0m sao \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#Tao_thoi_quen_ngu_dung_gio\" title=\"T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd\">T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#Dau_goi_sua_tam_thao_duoc\" title=\"D\u1ea7u g\u1ed9i, s\u1eefa t\u1eafm th\u1ea3o d\u01b0\u1ee3c\">D\u1ea7u g\u1ed9i, s\u1eefa t\u1eafm th\u1ea3o d\u01b0\u1ee3c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/123.guong.com.vn\/?p=237\/#Tim_kiem_ten_mien_dep\" title=\"T\u00ecm ki\u1ebfm t\u00ean mi\u1ec1n \u0111\u1eb9p\">T\u00ecm ki\u1ebfm t\u00ean mi\u1ec1n \u0111\u1eb9p<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Nen_di_ngu_luc_may_gio\"><\/span>N\u00ean \u0111i ng\u1ee7 l\u00fac m\u1ea5y gi\u1edd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>C\u00f3 ng\u01b0\u1eddi ban \u0111\u00eam l\u00e0m vi\u1ec7c r\u1ea5t hi\u1ec7u qu\u1ea3 nh\u01b0ng th\u1ee9c khuya ch\u01b0a bao gi\u1edd t\u1ed1t cho s\u1ee9c kh\u1ecfe. N\u1ebfu c\u00f3 th\u1ec3 h\u00e3y \u0111i ng\u1ee7 tr\u01b0\u1edbc 23h. Gi\u1eefa gi\u1ea5c ng\u1ee7 \u0111\u1ec3 ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 b\u1ea1n n\u00ean ch\u1ecdn \u0111i\u1ec1u t\u1ed1t h\u01a1n c\u1ea3.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_giai_doan_cua_1_chu_ky_giac_ngu\"><\/span>5 giai \u0111o\u1ea1n c\u1ee7a 1 chu k\u1ef3 gi\u1ea5c ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M\u1ed9t \u0111\u00eam b\u1ea1n ng\u1ee7 chia ra l\u00e0m nhi\u1ec1u chu k\u1ef3, m\u1ed7i chu k\u1ef3 g\u1ed3m 5 giai \u0111o\u1ea1n:<\/p>\n<p><em>Giai \u0111o\u1ea1n 1: Ru ng\u1ee7<\/em><\/p>\n<p><em>Giai \u0111o\u1ea1n 2: Ng\u1ee7 n\u00f4ng<\/em><\/p>\n<p><em>Giai \u0111o\u1ea1n 3: Ng\u1ee7 s\u00e2u<\/em><\/p>\n<p><em>Giai \u0111o\u1ea1n 4: Ng\u1ee7 r\u1ea5t s\u00e2u<\/em><\/p>\n<p><em>Giai \u0111o\u1ea1n 5: Ng\u1ee7 m\u01a1<\/em><\/p>\n<p>5 giai \u0111o\u1ea1n c\u1ee7a m\u1ed9t chu k\u1ef3 k\u00e9o d\u00e0i t\u1eeb 90 ph\u00fat \u0111\u1ebfn 110 ph\u00fat, sau \u0111\u00f3 l\u1eb7p l\u1ea1i.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cong_thuc_tinh_thoi_gian_ngu\"><\/span>C\u00f4ng th\u1ee9c t\u00ednh th\u1eddi gian ng\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #ff0000;\">Th\u1eddi gian ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 + 1.5h x chu k\u1ef3 gi\u1ea5c ng\u1ee7 = S\u1ed1 gi\u1edd ng\u1ee7 m\u1ed9t \u0111\u00eam<\/span><\/p>\n<p><em>Chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u00f3 gi\u00e1 tr\u1ecb t\u1eeb 3 &#8211; 6, con s\u1ed1 1.5h \u1edf c\u00f4ng th\u1ee9c l\u00e0 th\u1eddi gian 1 chu k\u1ef3.<\/em><\/p>\n<p>V\u00ed d\u1ee5: N\u1ebfu th\u1eddi gian \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 kho\u1ea3ng 10 ph\u00fat th\u00ec s\u1ed1 gi\u1edd b\u1ea1n ng\u1ee7 m\u1ed9t \u0111\u00eam l\u00e0:<\/p>\n<p>10ph + 1.5h x 3 = 4h40ph ho\u1eb7c\u00a010ph + 1.5h x 4 = 6h10ph ho\u1eb7c\u00a010ph + 1.5h x 5 = 7h40ph ho\u1eb7c\u00a010ph + 1.5h x 6 = 9h10ph<\/p>\n<p>B\u1ea1n nh\u00ecn v\u00e0o v\u00ed d\u1ee5 tr\u00ean b\u1ea1n c\u00f3 th\u1ec3 tr\u1ea3 l\u1eddi \u0111\u01b0\u1ee3c:\u00a0<em>T\u1ea1i sao m\u1ed9t s\u1ed1 ng\u01b0\u1eddi th\u1ee9c khuya d\u1eady s\u1edbm m\u00e0 v\u1eabn kh\u1ecfe.<\/em>\u00a0C\u00f2n m\u00ecnh sao ng\u1ee7 8h hay 9h m\u1ed7i \u0111\u00eam m\u00e0 d\u1eady v\u1eabn b\u1ecb m\u1ec7t m\u1ecfi?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Lam_sao_di_vao_giac_ngu_nhanh\"><\/span>L\u00e0m sao \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>H\u00e3y t\u1eaft \u0111\u00e8n ho\u1eb7c \u0111\u1ec3 \u0111\u00e8n ng\u1ee7.<\/li>\n<li>Ng\u01b0ng s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed: ipad, \u0111i\u1ec7n tho\u1ea1i, tivi,&#8230;<\/li>\n<li>N\u00f3i kh\u00f4ng v\u1edbi c\u0103ng th\u1eb3ng:\u00a0H\u00e3y d\u1ee9t nh\u1eefng \u00fd ngh\u0129 lo \u00e2u ra kh\u1ecfi t\u00e2m tr\u00ed. Ti\u1ebfng m\u01b0a r\u01a1i v\u00e0 ti\u1ebfng nh\u1ea1c nh\u1ecf nh\u1eb9 gi\u00fap b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng.<\/li>\n<li>Th\u1ec3 d\u1ee5c nh\u1eb9 nh\u00e0ng kho\u1ea3ng 10 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<li>Ki\u1ec3m so\u00e1t \u0103n u\u1ed1ng: \u0102n t\u1ed1i nh\u1eb9 nh\u00e0ng, d\u00f9ng nh\u1eefng \u0111\u1ed3 \u0103n d\u1ec5 ti\u00eau. B\u1ea1n \u0111\u00e3 nghe \u0111\u00e2u \u0111\u00f3 c\u00e2u: &#8220;H\u00e3y\u00a0\u0103n s\u00e1ng nh\u01b0 m\u1ed9t \u00f4ng\u00a0vua, \u0103n tr\u01b0a\u00a0nh\u01b0 m\u1ed9t ho\u00e0ng\u00a0t\u1eed v\u00e0 \u0103n t\u1ed1i\u00a0nh\u01b0 m\u1ed9t\u00a0ng\u01b0\u1eddi \u0103n m\u00e0y&#8221; hay \u0111\u01a1n gi\u1ea3n h\u01a1n: &#8220;B\u1eefa s\u00e1ng \u0103n no, b\u1eefa tr\u01b0a \u0103n v\u1eeba, b\u1eefa t\u1ed1i \u0103n \u00edt&#8221;.<\/li>\n<li>T\u01b0 th\u1ebf ng\u1ee7 tho\u1ea3i m\u00e1i, gi\u01b0\u1eddng chi\u1ebfu s\u1ea1ch s\u1ebd, ph\u00f2ng ng\u1ee7 tho\u00e1ng.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Tao_thoi_quen_ngu_dung_gio\"><\/span>T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>C\u1ea7n t\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd, d\u1eady \u0111\u00fang gi\u1edd. B\u1ea1n ph\u1ea3i t\u00ednh to\u00e1n <span style=\"color: #ff0000;\">th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7, th\u1eddi gian ng\u1ee7 m\u1ed9t \u0111\u00eam, th\u1ec3 d\u1ee5c th\u1ec3 thao, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd, tinh th\u1ea7n l\u1ea1c quan<\/span> th\u00ec b\u1ea1n m\u1edbi c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t, tinh th\u1ea7n s\u1ea3ng kho\u00e1i.<\/p>\n<p>Sau khi thi\u1ebft l\u1eadp xong, b\u1ea1n c\u1ea7n s\u1ef1 h\u1ed7 tr\u1ee3 \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c v\u00e0 tu\u00e2n th\u1ee7 kho\u1ea3ng 1 tu\u1ea7n, sau \u0111\u00f3 b\u1ea1n kh\u00f4ng c\u1ea7n b\u00e1o th\u1ee9c c\u0169ng d\u1eady \u0111\u00fang gi\u1edd v\u00e0o s\u00e1ng h\u00f4m sau.<\/p>\n<p>Ch\u00fac b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y m\u1edbi l\u00e0m vi\u1ec7c tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n<p>C\u00d3 TH\u1ec2 B\u1ea0N QUAN T\u00c2M<\/p>\n<h2 style=\"font-size: 20px;\"><span class=\"ez-toc-section\" id=\"Dau_goi_sua_tam_thao_duoc\"><\/span>D\u1ea7u g\u1ed9i, s\u1eefa t\u1eafm th\u1ea3o d\u01b0\u1ee3c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><!-- shopee.com\/shopvut --><\/p>\n<p><a href=\"https:\/\/shopee.vn\/shopvut\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/oraetlabora.link\/wp-content\/uploads\/2022\/05\/oraetlabora-chamsocda.com_.vn_.jpg\" alt=\"d\u1ea7u g\u1ed9i th\u1ea3o d\u01b0\u1ee3c, s\u1eefa t\u1eafm th\u1ea3o d\u01b0\u1ee3c\" width=\"100%\" height=\"auto\" \/><\/a><\/p>\n<hr \/>\n<h2 style=\"font-size: 20px;\"><span class=\"ez-toc-section\" id=\"Tim_kiem_ten_mien_dep\"><\/span>T\u00ecm ki\u1ebfm t\u00ean mi\u1ec1n \u0111\u1eb9p<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><!-- perfectdomain --><\/p>\n<p><a href=\"https:\/\/perfectdomain.com\/?partnerid=87177&amp;type=banner\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/perfectdomain.com\/static\/img\/pdb\/780x90.jpg\" width=\"100%\" height=\"auto\" \/><\/a><\/p>\n<hr \/>\n<p><!-- sedo --><\/p>\n<p><a href=\"https:\/\/sedo.com\/?language=us&amp;campaignId=332320\" target=\"_blank\" rel=\"noopener\"> <img decoding=\"async\" src=\"https:\/\/cdn.sedo.com\/c7r\/assets\/static\/images\/banner\/en\/Sedo_Banner_72890_02.jpg\" width=\"100%\" height=\"auto\" \/> <\/a><\/p>\n<hr \/>\n<p><!-- namesilo --><\/p>\n<p><a href=\"https:\/\/www.namesilo.com\/?rid=b481231hx\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" style=\"border: 0;\" src=\"https:\/\/www.namesilo.com\/affiliate\/banner_gen.php?aid=b481231hx&amp;bid=60\" width=\"100%\" height=\"auto\" \/><\/a><\/p>\n<hr \/>\n","protected":false},"excerpt":{"rendered":"<p>Con ng\u01b0\u1eddi d\u00e0nh kho\u1ea3ng 1\/3 cu\u1ed9c \u0111\u1eddi cho gi\u1ea5c ng\u1ee7, n\u00f3 v\u00f4 c\u00f9ng quan tr\u1ecdng (ch\u1ec9 c\u1ea7n 1 \u0111\u00eam kh\u00f4ng ng\u1ee7, ng\u00e0y h\u00f4m sau d\u1ec5 sinh c\u00e1u g\u1eaft). Ng\u1ee7 \u0111\u1ec3 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, ng\u1ee7 \u0111\u1ec3 h\u1ebft m\u1ec7t m\u1ecfi, ng\u1ee7 \u0111\u1ec3 tr\u00e1nh b\u1ec7nh t\u1eadt,&#8230; v\u00e0 ng\u1ee7 \u0111\u1ec3 h\u1ea1nh ph\u00fac. N\u00ean \u0111i ng\u1ee7 l\u00fac m\u1ea5y gi\u1edd? 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