{"id":41066,"date":"2023-12-10T02:28:37","date_gmt":"2023-12-10T02:28:37","guid":{"rendered":"https:\/\/masterskills.org\/blog\/bi-quyet-chong-buon-ngu-vao-buoi-toi.html"},"modified":"2023-12-13T05:08:35","modified_gmt":"2023-12-13T05:08:35","slug":"bi-quyet-chong-buon-ngu-vao-buoi-toi","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/bi-quyet-chong-buon-ngu-vao-buoi-toi.html","title":{"rendered":"B\u00ed quy\u1ebft ch\u1ed1ng bu\u1ed3n ng\u1ee7 v\u00e0o bu\u1ed5i t\u1ed1i"},"content":{"rendered":"
\n

Sau khi \u0103n t\u1ed1i xong, b\u1ea1n c\u00f3 th\u01b0\u1eddng b\u1ecb “gi\u00e0y v\u00f2” b\u1edfi c\u01a1n bu\u1ed3n ng\u1ee7 kh\u00f4ng th\u1ec3 c\u01b0\u1ee1ng l\u1ea1i \u0111\u01b0\u1ee3c? Th\u1eadm ch\u00ed, nhi\u1ec1u ng\u01b0\u1eddi c\u00f2n s\u1eb5n s\u00e0ng m\u1eb7c cho c\u1ea3 \u0111\u1ed1ng b\u00e0i v\u1edf hay c\u00f4ng vi\u1ec7c \u0111\u1ec3 l\u00ean gi\u01b0\u1eddng \u0111\u00e1nh m\u1ed9t gi\u1ea5c th\u1eadt say. Tuy nhi\u00ean, l\u00e0 m\u1ed9t ng\u01b0\u1eddi c\u00f3 tr\u00e1ch nhi\u1ec7m, b\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o l\u00e0m th\u1ebf nh\u01b0ng n\u1ebfu ch\u1ea5p nh\u1eadn ng\u1ed3i v\u00e0o b\u00e0n th\u00ec b\u1eb1ng c\u00e1ch n\u00e0o c\u00f3 th\u1ec3 \u0111\u00e1nh b\u1ea1i \u0111\u01b0\u1ee3c \u00fd mu\u1ed1n \u0111\u01b0\u1ee3c \u0111i ng\u1ee7 \u0111\u00f3?<\/p>\n

Trong b\u00e0i vi\u1ebft n\u00e0y, h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n gi\u1eef \u0111\u01b0\u1ee3c t\u1ec9nh t\u00e1o v\u00e0 s\u1ef1 t\u1eadp trung v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c x\u1eed l\u00fd \u0111\u1ed1ng c\u00f4ng vi\u1ec7c c\u00f2n d\u1edf dang? M\u1ed9t l\u01b0u \u00fd l\u00e0 trong m\u1ed9t v\u00e0i ng\u00e0y \u0111\u1ea7u c\u00f3 th\u1ec3 c\u01a1n bu\u1ed3n ng\u1ee7 v\u1eabn c\u00f2n “l\u01b0u luy\u1ebfn” b\u1ea1n nh\u01b0ng n\u1ebfu ki\u00ean tr\u00ec, b\u1ea1n s\u1ebd th\u1ea5y hi\u1ec7u qu\u1ea3 r\u1ea5t \u0111\u00e1ng ng\u1ea1c nhi\u00ean \u0111\u1ea5y.<\/p>\n

\"Ch\u1ed1ng<\/p>\n

Tr\u01b0\u1edbc bu\u1ed5i t\u1ed1i<\/h2>\n

1. Ng\u1ee7 tr\u01b0a<\/h3>\n

N\u1ebfu c\u00f3 \u00fd \u0111\u1ecbnh s\u1ebd th\u1ee9c c\u1ea3 \u0111\u00eam \u0111\u1ec3 l\u00e0m vi\u1ec7c th\u00ec ng\u1ee7 tr\u01b0a ho\u1eb7c c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i chi\u1ec1u s\u1ebd r\u1ea5t t\u1ed1t.<\/p>\n

M\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a c\u00f3 l\u1ee3i cho vi\u1ec7c kh\u1edfi \u0111\u1ed9ng l\u1ea1i ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3. Tuy nhi\u00ean, \u0111\u1eebng ng\u1ee7 qu\u00e1 nhi\u1ec1u v\u00ec n\u00f3 s\u1ebd khi\u1ebfn b\u1ea1n ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u l\u00e2u h\u01a1n v\u00e0 khi t\u1ec9nh d\u1eady, b\u1ea1n d\u1ec5 r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng l\u1ea3o \u0111\u1ea3o v\u00e0 kh\u00f4ng th\u1ef1c s\u1ef1 t\u1ec9nh t\u00e1o.<\/p>\n

2. Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng M\u1eb7t Tr\u1eddi<\/h3>\n

\u00c1nh n\u1eafng M\u1eb7t Tr\u1eddi c\u00f3 t\u00e1c \u0111\u1ed9ng t\u1edbi nhip \u0111i\u1ec7u sinh h\u1ecdc (circadian rhythms \u2013 y\u1ebfu t\u1ed1 t\u00e1c \u0111\u1ed9ng t\u1edbi chu k\u1ef3 gi\u1ea5c ng\u1ee7). Do v\u1eady, h\u00e3y \u0111\u1ea3m b\u1ea3o l\u00e0 m\u1ed7i ng\u00e0y, b\u1ea1n d\u00e0nh \u00edt nh\u1ea5t 30 ph\u00fat \u0111\u1ec3 ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng nh\u00e9. Ngo\u00e0i ra, th\u00f3i quen n\u00e0y c\u0169ng s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec \u0111\u01b0\u1ee3c s\u1ee9c s\u1ed1ng v\u00e0 tinh th\u1ea7n l\u00e0m vi\u1ec7c.<\/p>\n

3. U\u1ed1ng n\u01b0\u1edbc<\/h3>\n

C\u01a1 th\u1ec3 m\u1ea5t n\u01b0\u1edbc c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 v\u00e0 d\u1ec5 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi. Do v\u1eady, h\u00e3y u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Ngo\u00e0i ra, kh\u00f4ng n\u00ean u\u1ed1ng caf\u00e9 v\u00ec n\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng h\u01a1n.<\/p>\n

4. Tr\u00f2 chuy\u1ec7n c\u00f9ng b\u1ea1n b\u00e8<\/h3>\n

Tr\u00f2 chuy\u1ec7n c\u00f9ng \u0111\u1ed3ng nghi\u1ec7p ho\u1eb7c b\u1ea1n b\u00e8 c\u0169ng l\u00e0 c\u00e1ch r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 tr\u00e1nh bu\u1ed3n ng\u1ee7. B\u1edfi l\u1ebd, th\u00f4ng qua c\u00e1c c\u00e2u chuy\u1ec7n, n\u00e3o s\u1ebd \u0111\u01b0\u1ee3c k\u00edch th\u00edch v\u00e0 c\u00f3 th\u00eam nhi\u1ec1u \u00fd t\u01b0\u1edfng m\u1edbi. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb h\u1ecd l\u00e0m ng\u01b0\u1eddi gi\u00e1m s\u00e1t \u0111\u1ec3 theo d\u00f5i qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n th\u00f3i quen c\u1ee7a m\u00ecnh v\u00e0 \u0111\u01b0a ra l\u1eddi nh\u1eafc nh\u1edf khi c\u1ea7n thi\u1ebft.<\/p>\n

\u0110\u1ec3 t\u1ec9nh t\u00e1o v\u00e0o bu\u1ed5i t\u1ed1i<\/h2>\n

\"Ch\u1ed1ng<\/p>\n

\u00a0<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Sau khi \u0103n t\u1ed1i xong, b\u1ea1n c\u00f3 th\u01b0\u1eddng b\u1ecb “gi\u00e0y v\u00f2” b\u1edfi c\u01a1n bu\u1ed3n ng\u1ee7 kh\u00f4ng th\u1ec3 c\u01b0\u1ee1ng l\u1ea1i \u0111\u01b0\u1ee3c? Th\u1eadm ch\u00ed, nhi\u1ec1u ng\u01b0\u1eddi c\u00f2n s\u1eb5n s\u00e0ng m\u1eb7c cho c\u1ea3 \u0111\u1ed1ng b\u00e0i v\u1edf hay c\u00f4ng vi\u1ec7c \u0111\u1ec3 l\u00ean gi\u01b0\u1eddng \u0111\u00e1nh m\u1ed9t gi\u1ea5c th\u1eadt say. Tuy nhi\u00ean, l\u00e0 m\u1ed9t ng\u01b0\u1eddi c\u00f3 tr\u00e1ch nhi\u1ec7m, b\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o l\u00e0m th\u1ebf nh\u01b0ng n\u1ebfu ch\u1ea5p nh\u1eadn ng\u1ed3i v\u00e0o b\u00e0n th\u00ec b\u1eb1ng c\u00e1ch n\u00e0o c\u00f3 th\u1ec3 \u0111\u00e1nh b\u1ea1i \u0111\u01b0\u1ee3c \u00fd mu\u1ed1n \u0111\u01b0\u1ee3c \u0111i ng\u1ee7 \u0111\u00f3?<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/41066"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=41066"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/41066\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=41066"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=41066"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=41066"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}