{"id":47393,"date":"2023-12-16T17:49:39","date_gmt":"2023-12-16T17:49:39","guid":{"rendered":"https:\/\/masterskills.org\/blog\/hoi-chung-mat-ngu-tinh-trang-pho-bien-cua-dan-van-phong.html"},"modified":"2023-12-16T17:49:39","modified_gmt":"2023-12-16T17:49:39","slug":"hoi-chung-mat-ngu-tinh-trang-pho-bien-cua-dan-van-phong","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/hoi-chung-mat-ngu-tinh-trang-pho-bien-cua-dan-van-phong.html","title":{"rendered":"H\u1ed9i Ch\u1ee9ng M\u1ea5t Ng\u1ee7: T\u00ecnh Tr\u1ea1ng Ph\u1ed5 Bi\u1ebfn C\u1ee7a D\u00e2n V\u0103n Ph\u00f2ng"},"content":{"rendered":"
\n

M\u1ed9t trong nh\u1eefng t\u00ecnh tr\u1ea1ng th\u01b0\u1eddng g\u1eb7p \u1edf \u0111\u1ed1i t\u01b0\u1ee3ng d\u00e2n v\u0103n ph\u00f2ng l\u00e0 h\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7<\/strong>. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a m\u1ed9t s\u1ed1 b\u1ea1n tr\u1ebb r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7, ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c l\u00e0m \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, c\u00f4ng vi\u1ec7c v\u00e0 c\u00e1c m\u1ed1i quan h\u1ec7. V\u1eady h\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 l\u00e0 g\u00ec? Nguy\u00ean nh\u00e2n do \u0111\u00e2u? C\u00e1ch \u0111i\u1ec1u tr\u1ecb nh\u01b0 th\u1ebf n\u00e0o? T\u1ea5t t\u1ea7n t\u1eadt s\u1ebd \u0111\u01b0\u1ee3c Masterskills gi\u1ea3i \u0111\u00e1p trong b\u00e0i vi\u1ebft h\u00f4m nay.\u00a0<\/p>\n

1. H\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 l\u00e0 g\u00ec?<\/strong><\/h2>\n

H\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 l\u00e0 g\u00ec<\/strong>? H\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 (insomnia syndrome) l\u00e0 m\u1ed9t ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 ho\u1eb7c khi\u1ebfn b\u1ea1n th\u1ee9c d\u1eady qu\u00e1 s\u1edbm v\u00e0 kh\u00f4ng th\u1ec3 quay l\u1ea1i gi\u1ea5c ng\u1ee7. M\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u00e2m tr\u1ea1ng m\u00e0 c\u00f2n c\u1ea3 s\u1ee9c kh\u1ecfe, hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n.<\/p>\n

T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 di\u1ec5n ra trong th\u1eddi gian ng\u1eafn (c\u1ea5p t\u00ednh) ho\u1eb7c c\u00f3 th\u1ec3 k\u00e9o d\u00e0i (m\u00e3n t\u00ednh). N\u00f3 c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ebfn v\u00e0 \u0111i. M\u1ea5t ng\u1ee7 c\u1ea5p t\u00ednh k\u00e9o d\u00e0i t\u1eeb 1 \u0111\u00eam \u0111\u1ebfn v\u00e0i tu\u1ea7n. M\u1ea5t ng\u1ee7 l\u00e0 m\u00e3n t\u00ednh khi n\u00f3 x\u1ea3y ra \u00edt nh\u1ea5t 3 \u0111\u00eam m\u1ed9t tu\u1ea7n trong 3 th\u00e1ng tr\u1edf l\u00ean.<\/p>\n

\n
\"hoi-chung-mat-ngu-o-dan-van-phong\"\"hoi-chung-mat-ngu-o-dan-van-phong\"
H\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 (insomnia syndrome)<\/figcaption><\/figure>\n<\/div>\n

2. C\u00e1c h\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 \u1edf d\u00e2n v\u0103n ph\u00f2ng<\/strong><\/h2>\n

C\u00f3 hai lo\u1ea1i h\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 \u1edf d\u00e2n v\u0103n ph\u00f2ng <\/strong>ch\u00ednh l\u00e0 nguy\u00ean ph\u00e1t v\u00e0 th\u1ee9 ph\u00e1t.<\/p>\n

    \n
  • M\u1ea5t ng\u1ee7 nguy\u00ean ph\u00e1t: \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n kh\u00f4ng li\u00ean quan \u0111\u1ebfn b\u1ea5t k\u1ef3 t\u00ecnh tr\u1ea1ng ho\u1eb7c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0o kh\u00e1c.<\/li>\n
  • M\u1ea5t ng\u1ee7 th\u1ee9 ph\u00e1t: \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n kh\u00f3 ng\u1ee7 do t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe (nh\u01b0 hen suy\u1ec5n, tr\u1ea7m c\u1ea3m, vi\u00eam kh\u1edbp, ung th\u01b0 ho\u1eb7c \u1ee3 n\u00f3ng); \u0111au \u0111\u1edbn; thu\u1ed1c; ho\u1eb7c s\u1eed d\u1ee5ng ch\u1ea5t g\u00e2y nghi\u1ec7n (nh\u01b0 r\u01b0\u1ee3u).<\/li>\n<\/ul>\n

    B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 nghe v\u1ec1 m\u1ed9t s\u1ed1 h\u1ed9i ch\u1ee9ng kh\u00e1c nh\u01b0:<\/p>\n

      \n
    • M\u1ea5t ng\u1ee7 khi ng\u1ee7: \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n kh\u00f3 ng\u1ee7.<\/li>\n
    • M\u1ea5t ng\u1ee7 duy tr\u00ec gi\u1ea5c ng\u1ee7: \u0110i\u1ec1u n\u00e0y x\u1ea3y ra khi b\u1ea1n kh\u00f3 ng\u1ee7 su\u1ed1t \u0111\u00eam ho\u1eb7c th\u1ee9c d\u1eady qu\u00e1 s\u1edbm.<\/li>\n
    • M\u1ea5t ng\u1ee7 h\u1ed7n h\u1ee3p: V\u1edbi lo\u1ea1i m\u1ea5t ng\u1ee7 n\u00e0y, b\u1ea1n kh\u00f3 ng\u1ee7 v\u00e0 kh\u00f3 ng\u1ee7 su\u1ed1t \u0111\u00eam.\u00a0\u00a0<\/li>\n
    • Ch\u1ee9ng m\u1ea5t ng\u1ee7 ngh\u1ecbch l\u00fd: Khi b\u1ea1n b\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 ngh\u1ecbch l\u00fd, b\u1ea1n \u0111\u00e3 \u0111\u00e1nh gi\u00e1 th\u1ea5p th\u1eddi gian b\u1ea1n ng\u1ee7. C\u00f3 c\u1ea3m gi\u00e1c nh\u01b0 b\u1ea1n ng\u1ee7 \u00edt h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi th\u1ef1c t\u1ebf.<\/li>\n<\/ul>\n

      3. Tri\u1ec7u ch\u1ee9ng<\/strong><\/h2>\n

      V\u1eady nh\u1eefng ng\u01b0\u1eddi m\u1eafc ph\u1ea3i ch\u1ee9ng b\u1ec7nh m\u1ea5t ng\u1ee7 s\u1ebd c\u00f3 nh\u1eefng tri\u1ec7u ch\u1ee9ng g\u00ec? Say \u0111\u00e2y l\u00e0 c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee5 th\u1ec3 c\u1ee7a ch\u1ee9ng b\u1ec7nh n\u00e0y, c\u1ee5 th\u1ec3:<\/p>\n

        \n
      • Kh\u00f3 ng\u1ee7 v\u00e0o ban \u0111\u00eam<\/li>\n
      • Hay th\u1ee9c d\u1eady trong \u0111\u00eam<\/li>\n
      • Th\u1ee9c d\u1eady qu\u00e1 s\u1edbm<\/li>\n
      • Lu\u00f4n c\u1ea3m th\u1ea5y kh\u00f4ng \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7 sau m\u1ed9t \u0111\u00eam ng\u1ee7<\/li>\n
      • M\u1ec7t m\u1ecfi, bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y<\/li>\n
      • Kh\u00f3 ch\u1ecbu, tr\u1ea7m c\u1ea3m ho\u1eb7c lo l\u1eafng<\/li>\n
      • Kh\u00f3 ch\u00fa \u00fd, t\u1eadp trung v\u00e0o nhi\u1ec7m v\u1ee5 ho\u1eb7c ghi nh\u1edb<\/li>\n
      • Gia t\u0103ng l\u1ed7i trong qu\u00e1 tr\u00ecnh l\u00e0m vi\u1ec7c<\/li>\n
      • Lu\u00f4n lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7<\/li>\n<\/ul>\n

        4. Nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn h\u1ed9i ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/strong><\/h2>\n

        M\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0 v\u1ea5n \u0111\u1ec1 ch\u00ednh ho\u1eb7c c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn c\u00e1c t\u00ecnh tr\u1ea1ng kh\u00e1c. M\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh th\u01b0\u1eddng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a c\u0103ng th\u1eb3ng, c\u00e1c s\u1ef1 ki\u1ec7n trong cu\u1ed9c s\u1ed1ng ho\u1eb7c th\u00f3i quen l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7. \u0110i\u1ec1u tr\u1ecb nguy\u00ean nh\u00e2n c\u01a1 b\u1ea3n c\u00f3 th\u1ec3 gi\u1ea3i quy\u1ebft ch\u1ee9ng m\u1ea5t ng\u1ee7, nh\u01b0ng \u0111\u00f4i khi n\u00f3 c\u00f3 th\u1ec3 k\u00e9o d\u00e0i nhi\u1ec1u n\u0103m.<\/p>\n

        Nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn c\u1ee7a ch\u1ee9ng m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh bao g\u1ed3m:<\/p>\n

          \n
        • Nh\u1ea5n m\u1ea1nh: Nh\u1eefng lo l\u1eafng v\u1ec1 c\u00f4ng vi\u1ec7c, tr\u01b0\u1eddng h\u1ecdc, s\u1ee9c kh\u1ecfe, t\u00e0i ch\u00ednh hay gia \u0111\u00ecnh c\u00f3 th\u1ec3 khi\u1ebfn \u0111\u1ea7u \u00f3c b\u1ea1n ho\u1ea1t \u0111\u1ed9ng v\u00e0o ban \u0111\u00eam, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7. Nh\u1eefng s\u1ef1 ki\u1ec7n ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng c\u0103ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng \u2013 ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00e1i ch\u1ebft ho\u1eb7c b\u1ec7nh t\u1eadt c\u1ee7a ng\u01b0\u1eddi th\u00e2n, ly h\u00f4n ho\u1eb7c m\u1ea5t vi\u1ec7c \u2013 c\u0169ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ee9ng m\u1ea5t ng\u1ee7.<\/li>\n
        • L\u1ecbch tr\u00ecnh du l\u1ecbch ho\u1eb7c c\u00f4ng t\u00e1c: Nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng nh\u01b0 m\u1ed9t chi\u1ebfc \u0111\u1ed3ng h\u1ed3 b\u00ean trong, h\u01b0\u1edbng d\u1eabn nh\u1eefng th\u1ee9 nh\u01b0 chu k\u1ef3 ng\u1ee7-th\u1ee9c, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3. L\u00e0m gi\u00e1n \u0111o\u1ea1n nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t ng\u1ee7. C\u00e1c nguy\u00ean nh\u00e2n bao g\u1ed3m \u0111\u1ed9 tr\u1ec5 chuy\u1ebfn bay do di chuy\u1ec3n qua nhi\u1ec1u m\u00fai gi\u1edd, l\u00e0m vi\u1ec7c theo ca mu\u1ed9n ho\u1eb7c s\u1edbm ho\u1eb7c thay \u0111\u1ed5i ca th\u01b0\u1eddng xuy\u00ean.<\/li>\n
        • Th\u00f3i quen ng\u1ee7 k\u00e9m: Th\u00f3i quen ng\u1ee7 k\u00e9m bao g\u1ed3m l\u1ecbch \u0111i ng\u1ee7 kh\u00f4ng \u0111\u1ec1u, ng\u1ee7 tr\u01b0a, ho\u1ea1t \u0111\u1ed9ng k\u00edch th\u00edch tr\u01b0\u1edbc khi \u0111i ng\u1ee7, m\u00f4i tr\u01b0\u1eddng ng\u1ee7 kh\u00f4ng tho\u1ea3i m\u00e1i v\u00e0 s\u1eed d\u1ee5ng gi\u01b0\u1eddng \u0111\u1ec3 l\u00e0m vi\u1ec7c, \u0103n u\u1ed1ng ho\u1eb7c xem TV. M\u00e1y t\u00ednh, TV, tr\u00f2 ch\u01a1i \u0111i\u1ec7n t\u1eed, \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh ho\u1eb7c c\u00e1c m\u00e0n h\u00ecnh kh\u00e1c ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/li>\n
        • \u0102n qu\u00e1 nhi\u1ec1u v\u00e0o bu\u1ed5i t\u1ed1i mu\u1ed9n: \u0102n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0 \u0111\u01b0\u1ee3c, nh\u01b0ng \u0103n qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu v\u1ec1 th\u1ec3 ch\u1ea5t khi n\u1eb1m.<\/li>\n
        • M\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh: C\u0169ng c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd ho\u1eb7c vi\u1ec7c s\u1eed d\u1ee5ng m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c. \u0110i\u1ec1u tr\u1ecb b\u1ec7nh c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 nh\u01b0ng ch\u1ee9ng m\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 k\u00e9o d\u00e0i sau khi b\u1ec7nh \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n.<\/li>\n<\/ul>\n

          C\u00e1c nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn kh\u00e1c g\u00e2y m\u1ea5t ng\u1ee7 bao g\u1ed3m:<\/p>\n

          C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n nh\u01b0 tr\u1ea7m c\u1ea3m v\u00e0 lo l\u1eafng<\/p>\n

            \n
          • Thu\u1ed1c tr\u1ecb c\u1ea3m l\u1ea1nh, d\u1ecb \u1ee9ng, tr\u1ea7m c\u1ea3m, huy\u1ebft \u00e1p cao v\u00e0 hen suy\u1ec5n.<\/li>\n
          • \u0110au ho\u1eb7c kh\u00f3 ch\u1ecbu v\u00e0o ban \u0111\u00eam<\/li>\n
          • S\u1eed d\u1ee5ng caffeine, thu\u1ed1c l\u00e1 ho\u1eb7c r\u01b0\u1ee3u, c\u0169ng nh\u01b0 s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i thu\u1ed1c b\u1ea5t h\u1ee3p ph\u00e1p.<\/li>\n
          • B\u1ec7nh c\u01b0\u1eddng gi\u00e1p\u00a0 v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 n\u1ed9i ti\u1ebft kh\u00e1c<\/li>\n
          • C\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 kh\u00e1c, nh\u01b0\u00a0 ng\u01b0ng th\u1edf khi ng\u1ee7\u00a0 ho\u1eb7c\u00a0 h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean<\/li>\n
          • Thai k\u1ef3<\/li>\n
          • B\u1ec7nh Alzheimer v\u00e0 c\u00e1c lo\u1ea1i b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb kh\u00e1c<\/li>\n
          • t\u0103ng \u0111\u1ed9ng gi\u1ea3m ch\u00fa \u00fd<\/li>\n
          • PMS v\u00e0 m\u00e3n kinh<\/li>\n<\/ul>\n

            5. Ch\u1ea9n \u0111o\u00e1n m\u1ea5t ng\u1ee7<\/strong><\/h2>\n

            B\u00e1c s\u0129 s\u1ebd kh\u00e1m s\u1ee9c kh\u1ecfe v\u00e0 h\u1ecfi v\u1ec1 b\u1ec7nh s\u1eed c\u0169ng nh\u01b0 l\u1ecbch s\u1eed gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. B\u00e1c s\u0129 c\u00f3 th\u1ec3 y\u00eau c\u1ea7u b\u1ea1n ghi nh\u1eadt k\u00fd gi\u1ea5c ng\u1ee7 trong m\u1ed9t ho\u1eb7c hai tu\u1ea7n, theo d\u00f5i c\u00e1c ki\u1ec3u ng\u1ee7 v\u00e0 c\u1ea3m gi\u00e1c c\u1ee7a b\u1ea1n trong ng\u00e0y.\u00a0<\/p>\n

            B\u1ea1n c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n v\u1edbi b\u1ea1n c\u00f9ng gi\u01b0\u1eddng c\u1ee7a b\u1ea1n v\u1ec1 vi\u1ec7c b\u1ea1n ng\u1ee7 bao l\u00e2u v\u00e0 ngon gi\u1ea5c nh\u01b0 th\u1ebf n\u00e0o. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 c\u00f3 nh\u1eefng b\u00e0i ki\u1ec3m tra \u0111\u1eb7c bi\u1ec7t t\u1ea1i trung t\u00e2m ch\u0103m s\u00f3c gi\u1ea5c ng\u1ee7.<\/p>\n

            \n
            \"hoi-chung-roi-loan-giac-ngu\"\"hoi-chung-roi-loan-giac-ngu\"
            Ch\u1ea9n \u0111o\u00e1n ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/figcaption><\/figure>\n<\/div>\n

            6. \u0110i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7<\/strong><\/h2>\n
              \n
            • M\u1ea5t ng\u1ee7 c\u1ea5p t\u00ednh c\u00f3 th\u1ec3 kh\u00f4ng c\u1ea7n \u0111i\u1ec1u tr\u1ecb. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n kh\u00f3 th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y v\u00ec m\u1ec7t m\u1ecfi, b\u00e1c s\u0129 c\u00f3 th\u1ec3 k\u00ea \u0111\u01a1n thu\u1ed1c ng\u1ee7 trong th\u1eddi gian ng\u1eafn. Thu\u1ed1c c\u00f3 t\u00e1c d\u1ee5ng nhanh nh\u01b0ng ng\u1eafn g\u1ecdn c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 bu\u1ed3n ng\u1ee7 v\u00e0o ng\u00e0y h\u00f4m sau.<\/li>\n
            • \u0110\u1eebng s\u1eed d\u1ee5ng thu\u1ed1c ng\u1ee7 kh\u00f4ng k\u00ea \u0111\u01a1n \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7. Ch\u00fang c\u00f3 th\u1ec3 c\u00f3 t\u00e1c d\u1ee5ng ph\u1ee5 v\u00e0 c\u00f3 xu h\u01b0\u1edbng ho\u1ea1t \u0111\u1ed9ng k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n theo th\u1eddi gian.<\/li>\n
            • \u0110\u1ed1i v\u1edbi ch\u1ee9ng m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, b\u1ea1n s\u1ebd c\u1ea7n \u0111i\u1ec1u tr\u1ecb c\u00e1c t\u00ecnh tr\u1ea1ng ho\u1eb7c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe khi\u1ebfn b\u1ea1n t\u1ec9nh t\u00e1o. B\u00e1c s\u0129 c\u1ee7a b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb li\u1ec7u ph\u00e1p h\u00e0nh vi . \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n thay \u0111\u1ed5i nh\u1eefng vi\u1ec7c b\u1ea1n l\u00e0m khi\u1ebfn ch\u1ee9ng m\u1ea5t ng\u1ee7 \u0111\u01b0\u1ee3c t\u1ed1t h\u01a1n v\u00e0 t\u00ecm hi\u1ec3u nh\u1eefng g\u00ec b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u0111\u1ec3 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n

              7. Bi\u1ebfn ch\u1ee9ng m\u1ea5t ng\u1ee7<\/strong><\/h2>\n

              C\u01a1 th\u1ec3 v\u00e0 b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta c\u1ea7n ng\u1ee7 \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1ef1 ph\u1ee5c h\u1ed3i. N\u00f3 c\u0169ng r\u1ea5t quan tr\u1ecdng cho vi\u1ec7c h\u1ecdc t\u1eadp v\u00e0 l\u01b0u gi\u1eef nh\u1eefng k\u1ef7 ni\u1ec7m. N\u1ebfu ch\u1ee9ng m\u1ea5t ng\u1ee7 khi\u1ebfn b\u1ea1n t\u1ec9nh t\u00e1o, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i:<\/p>\n

                \n
              • Nguy c\u01a1 cao h\u01a1n v\u1ec1 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 huy\u1ebft \u00e1p cao, b\u00e9o ph\u00ec v\u00e0 tr\u1ea7m c\u1ea3m<\/li>\n
              • Nguy c\u01a1 t\u00e9 ng\u00e3 cao h\u01a1n n\u1ebfu b\u1ea1n l\u00e0 ph\u1ee5 n\u1eef l\u1edbn tu\u1ed5i<\/li>\n
              • B\u1ea3n th\u00e2n th\u01b0\u1eddng xuy\u00ean c\u1ea3m th\u1ea5y lo l\u1eafng, hay g\u1eaft g\u1ecfng<\/li>\n
              • Ph\u1ea3n \u1ee9ng ch\u1eadm c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn tai n\u1ea1n khi \u0111ang l\u00e1i xe<\/li>\n<\/ul>\n

                8. Ph\u00f2ng ch\u1ed1ng h\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7<\/strong> cho d\u00e2n v\u0103n ph\u00f2ng<\/h2>\n

                Th\u00f3i quen ng\u1ee7 t\u1ed1t, c\u00f2n g\u1ecdi l\u00e0 v\u1ec7 sinh gi\u1ea5c ng\u1ee7, c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u00e1nh b\u1ea1i ch\u1ee9ng m\u1ea5t ng\u1ee7, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean h\u1eefu \u00edch d\u00e0nh cho b\u1ea1n:<\/p>\n

                  \n
                • \u0110i ng\u1ee7 v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i \u0111\u00eam v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i s\u00e1ng. C\u1ed1 g\u1eafng kh\u00f4ng ng\u1ee7 tr\u01b0a v\u00e0o ban ng\u00e0y v\u00ec ch\u00fang c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n b\u1edbt bu\u1ed3n ng\u1ee7 v\u00e0o ban \u0111\u00eam.<\/li>\n
                • Kh\u00f4ng s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c s\u00e1ch \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u00c1nh s\u00e1ng c\u1ee7a ch\u00fang c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 h\u01a1n.<\/li>\n
                • Tr\u00e1nh ch\u1ea5t caffeine, nicotin v\u00e0 r\u01b0\u1ee3u v\u00e0o cu\u1ed1i ng\u00e0y. Caffeine v\u00e0 nicotin l\u00e0 nh\u1eefng ch\u1ea5t k\u00edch th\u00edch v\u00e0 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t ng\u1ee7. R\u01b0\u1ee3u c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n th\u1ee9c d\u1eady v\u00e0o gi\u1eefa \u0111\u00eam v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n
                • T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, c\u1ed1 g\u1eafng kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c s\u00e1t gi\u1edd \u0111i ng\u1ee7 v\u00ec c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7. C\u00e1c chuy\u00ean gia khuy\u00ean b\u1ea1n n\u00ean t\u1eadp th\u1ec3 d\u1ee5c \u00edt nh\u1ea5t 3 \u0111\u1ebfn 4 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n
                • \u0110\u1eebng \u0103n m\u1ed9t b\u1eefa \u0103n n\u1eb7ng v\u00e0o cu\u1ed1i ng\u00e0y. Nh\u01b0ng m\u1ed9t b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7.<\/li>\n
                • L\u00e0m cho ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n tho\u1ea3i m\u00e1i, y\u00ean t\u0129nh v\u00e0 kh\u00f4ng qu\u00e1 \u1ea5m ho\u1eb7c qu\u00e1 l\u1ea1nh. N\u1ebfu \u00e1nh s\u00e1ng l\u00e0 v\u1ea5n \u0111\u1ec1, h\u00e3y s\u1eed d\u1ee5ng m\u1eb7t n\u1ea1 ng\u1ee7. \u0110\u1ec3 che \u0111i \u00e2m thanh, h\u00e3y th\u1eed n\u00fat tai, qu\u1ea1t ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng.<\/li>\n
                • Th\u1ef1c hi\u1ec7n theo m\u1ed9t th\u00f3i quen \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u01b0: \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c ho\u1eb7c \u0111i t\u1eafm.<\/li>\n
                • N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 v\u00e0 kh\u00f4ng bu\u1ed3n ng\u1ee7, h\u00e3y \u0111\u1ee9ng d\u1eady v\u00e0 l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 b\u00ecnh t\u0129nh h\u01a1n, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111\u1ecdc s\u00e1ch cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7.<\/li>\n
                • N\u1ebfu b\u1ea1n c\u00f3 xu h\u01b0\u1edbng n\u1eb1m thao th\u1ee9c v\u00e0 lo l\u1eafng v\u1ec1 m\u1ecdi vi\u1ec7c, h\u00e3y l\u1eadp danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n g\u1ea1t b\u1ecf m\u1ed1i lo l\u1eafng qua \u0111\u00eam.<\/li>\n<\/ul>\n

                  L\u1eddi k\u1ebft<\/strong><\/h2>\n

                  H\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7 <\/strong>l\u00e0 t\u00ecnh tr\u1ea1ng th\u01b0\u1eddng g\u1eb7p \u1edf c\u00e1c b\u1ea1n tr\u1ebb hi\u1ec7n nay, \u0111\u1eb7c bi\u1ec7t l\u00e0 d\u00e2n v\u0103n ph\u00f2ng. Do \u0111\u00f3, \u0111\u1ec3 ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7 b\u1ea1n c\u1ea7n tu\u00e2n theo ph\u00e1c \u0111\u1ed3 \u0111i\u1ec1u tr\u1ecb, t\u00ecm hi\u1ec3u c\u00e1c l\u1eddi khuy\u00ean \u0111\u1ec3 kh\u1eafc ph\u1ee5c t\u00ecnh m\u1ea5t ng\u1ee7 h\u00e0ng \u0111\u00eam. Ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                  M\u1ed9t trong nh\u1eefng t\u00ecnh tr\u1ea1ng th\u01b0\u1eddng g\u1eb7p \u1edf \u0111\u1ed1i t\u01b0\u1ee3ng d\u00e2n v\u0103n ph\u00f2ng l\u00e0 h\u1ed9i ch\u1ee9ng m\u1ea5t ng\u1ee7. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a m\u1ed9t s\u1ed1 b\u1ea1n tr\u1ebb r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7, ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c l\u00e0m \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, c\u00f4ng vi\u1ec7c v\u00e0 c\u00e1c m\u1ed1i quan h\u1ec7. V\u1eady h\u1ed9i […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[427],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/47393"}],"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=47393"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/47393\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=47393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=47393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=47393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}