{"id":700,"date":"2026-09-08T10:47:09","date_gmt":"2026-09-08T10:47:09","guid":{"rendered":"https:\/\/www.affina.com.vn\/ai\/?p=700"},"modified":"2026-09-08T10:47:09","modified_gmt":"2026-09-08T10:47:09","slug":"kho-ngu-4-buoc-dieu-chinh-thoi-quen-truoc-gio-ngu","status":"publish","type":"post","link":"https:\/\/www.affina.com.vn\/ai\/kho-ngu-4-buoc-dieu-chinh-thoi-quen-truoc-gio-ngu\/","title":{"rendered":"KH\u00d3 NG\u1ee6: 4 B\u01af\u1edaC \u0110I\u1ec0U CH\u1ec8NH TH\u00d3I QUEN TR\u01af\u1edaC GI\u1edc NG\u1ee6"},"content":{"rendered":"\n

Gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng \u1ed5n \u0111\u1ecbnh h\u01a1n khi c\u01a1 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng t\u00edn hi\u1ec7u quen thu\u1ed9c v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y. Ng\u01b0\u1ee3c l\u1ea1i, thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m mi\u1ec5n d\u1ecbch v\u00e0 \u0111\u1ea9y nhanh l\u00e3o h\u00f3a.<\/p>\n\n\n\n

Thay v\u00ec ch\u1ec9 c\u1ed1 \u0111i ng\u1ee7 s\u1edbm trong m\u1ed9t t\u1ed1i, b\u1ea1n h\u00e3y \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng th\u1eddi gi\u1edd ng\u1ee7, kh\u00f4ng gian ph\u00f2ng v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng, r\u1ed3i duy tr\u00ec \u0111\u1ee7 l\u00e2u \u0111\u1ec3 c\u01a1 th\u1ec3 h\u00ecnh th\u00e0nh nh\u1ecbp ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n

\"4<\/figure>\n\n\n\n

T\u1eeb t\u1ed1i nay, h\u00e3y th\u1eed l\u00e0m 4 vi\u1ec7c \u0111\u01a1n gi\u1ea3n:<\/p>\n\n\n\n

\"1\ufe0f\u20e3\" C\u1ed1 \u0111\u1ecbnh nh\u1ecbp sinh h\u1ecdc: Ch\u1ecdn m\u1ed9t gi\u1edd \u0111i ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c d\u1eady t\u01b0\u01a1ng \u0111\u1ed1i c\u1ed1 \u0111\u1ecbnh.<\/p>\n\n\n\n

\"2\ufe0f\u20e3\" Thi\u1ebft l\u1eadp “v\u00f9ng th\u01b0 gi\u00e3n”: D\u1eebng c\u00f4ng vi\u1ec7c v\u00e0 nh\u1eefng cu\u1ed9c trao \u0111\u1ed5i c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng.<\/p>\n\n\n\n

\"3\ufe0f\u20e3\" Kh\u00f4ng gian l\u00fd t\u01b0\u1edfng: Gi\u1eef ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh, m\u00e1t m\u1ebb v\u00e0 h\u1ea1n ch\u1ebf m\u00e0n h\u00ecnh thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed.<\/p>\n\n\n\n

\"4\ufe0f\u20e3\" L\u1eafng nghe c\u01a1 th\u1ec3: N\u1ebfu ng\u1ee7 k\u00e9m l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, h\u00e3y theo d\u00f5i v\u00e0 ghi l\u1ea1i c\u00e1c th\u00f4ng tin: gi\u1edd ng\u1ee7, s\u1ed1 l\u1ea7n t\u1ec9nh gi\u1ea5c, l\u01b0\u1ee3ng c\u00e0 ph\u00ea, v\u1eadn \u0111\u1ed9ng v\u00e0 c\u1ea3m gi\u00e1c khi th\u1ee9c d\u1eady.<\/p>\n\n\n\n

M\u1ee5c ti\u00eau kh\u00f4ng ph\u1ea3i \u201c\u00e9p m\u00ecnh ng\u1ee7 ngay\u201d, m\u00e0 l\u00e0 t\u1ea1o t\u00edn hi\u1ec7u \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ec5 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ngh\u1ec9. Tuy nhi\u00ean, n\u1ebfu \u0111\u00e3 \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen nh\u01b0ng v\u1eabn m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, ng\u00e1y k\u00e8m ng\u01b0ng th\u1edf, ho\u1eb7c bu\u1ed3n ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00f4ng vi\u1ec7c, b\u1ea1n n\u00ean ch\u1ee7 \u0111\u1ed9ng trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129.<\/p>\n\n\n\n

B\u00ean c\u1ea1nh y\u1ebfu t\u1ed1 sinh ho\u1ea1t, nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u g\u00e2y m\u1ea5t ng\u1ee7 \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng l\u00e0 s\u1ef1 lo \u00e2u qu\u00e1 m\u1ee9c (overthinking). \u0110\u00f4i khi gi\u1ea5c ng\u1ee7 s\u00e2u kh\u00f4ng ch\u1ec9 \u0111\u1ebfn t\u1eeb vi\u1ec7c thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng, m\u00e0 c\u00f2n \u0111\u1ebfn t\u1eeb vi\u1ec7c gi\u1ea3i ph\u00f3ng nh\u1eefng g\u00e1nh n\u1eb7ng v\u00f4 h\u00ecnh .<\/p>\n\n\n\n

S\u1edf h\u1eefu m\u1ed9t qu\u1ef9 d\u1ef1 ph\u00f2ng s\u1ee9c kh\u1ecfe v\u1eefng ch\u1eafc \u0111\u00f3ng vai tr\u00f2 nh\u01b0 m\u1ed9t li\u1ec7u ph\u00e1p an th\u1ea7n t\u1ef1 nhi\u00ean.<\/p>\n\n\n\n

Khi b\u1ea1n bi\u1ebft ch\u1eafc ch\u1eafn nh\u1eefng r\u1ee7i ro s\u1ee9c kh\u1ecfe \u0111\u00e3 c\u00f3 gi\u1ea3i ph\u00e1p b\u1ea3o v\u1ec7, c\u1ea3m gi\u00e1c b\u1ea5t an s\u1ebd bi\u1ebfn m\u1ea5t, nh\u01b0\u1eddng ch\u1ed7 cho s\u1ef1 th\u1ea3nh th\u01a1i.<\/p>\n\n\n\n

Ngay t\u1ed1i nay, h\u00e3y ch\u1ecdn m\u1ed9t gi\u1edd d\u1eebng c\u00f4ng vi\u1ec7c v\u00e0 th\u1ef1c hi\u1ec7n th\u1eed 4 b\u01b0\u1edbc n\u00e0y nh\u00e9. L\u01b0u b\u00e0i vi\u1ebft \u0111\u1ec3 \u0111\u00e1nh d\u1ea5u h\u00e0nh tr\u00ecnh thay \u0111\u1ed5i c\u1ee7a b\u1ea1n trong 7 ng\u00e0y t\u1edbi!<\/p>\n\n\n\n

C\u00f2n b\u1ea1n, b\u00ed quy\u1ebft \u0111\u1ec3 duy tr\u00ec m\u1ed9t gi\u1ea5c ng\u1ee7 ngon m\u1ed7i \u0111\u00eam c\u1ee7a b\u1ea1n l\u00e0 g\u00ec? H\u00e3y chia s\u1ebb c\u00f9ng Affina \u1edf ph\u1ea7n b\u00ecnh lu\u1eadn b\u00ean d\u01b0\u1edbi nh\u00e9!<\/p>\n\n\n\n

Tr\u0103m vi\u1ec7c \u0111\u00e3 kh\u00f3, b\u1ea3o hi\u1ec3m c\u00f3 Affina lo.<\/p>\n\n\n\n

Ngu\u1ed3n tham kh\u1ea3o: https:\/\/www.webmd.com\/sleep-disorders\/your-sleep-checklist<\/a><\/em><\/p>\n\n\n\n

L\u01b0u \u00fd y khoa: N\u1ed9i dung mang t\u00ednh tham kh\u1ea3o, kh\u00f4ng thay th\u1ebf ch\u1ea9n \u0111o\u00e1n, \u0111i\u1ec1u tr\u1ecb ho\u1eb7c t\u01b0 v\u1ea5n c\u00e1 nh\u00e2n t\u1eeb nh\u00e2n vi\u00ean y t\u1ebf.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng \u1ed5n \u0111\u1ecbnh h\u01a1n khi c\u01a1 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng t\u00edn hi\u1ec7u quen thu\u1ed9c v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y. Ng\u01b0\u1ee3c l\u1ea1i, thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m mi\u1ec5n d\u1ecbch v\u00e0 \u0111\u1ea9y nhanh l\u00e3o h\u00f3a. Thay v\u00ec ch\u1ec9 c\u1ed1 \u0111i ng\u1ee7 s\u1edbm trong m\u1ed9t t\u1ed1i, b\u1ea1n h\u00e3y \u0111i\u1ec1u ch\u1ec9nh […]<\/p>\n","protected":false},"author":1,"featured_media":701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genseo_seo_title":"","_genseo_meta_desc":"","_genseo_focus_keyword":"","_genseo_secondary_keywords":[],"_genseo_og_image":"","_genseo_og_image_id":0,"_genseo_schema_type":"Article","_genseo_canonical_url":"","_genseo_robots":"index","_genseo_source":"","_genseo_source_video":"","_genseo_search_intent":"","_genseo_word_count":0,"_genseo_reading_time":0,"_genseo_published_at":"","_genseo_kwplan_id":"","_genseo_kwplan_item_id":"","_genseo_rewritten_at":"","_genseo_rewrite_version":0,"_genseo_rewrite_source":"","_genseo_original_word_count":0,"footnotes":""},"categories":[474,473,475,478,438],"tags":[441,491,492],"class_list":["post-700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong","category-lifestyle-song-khoe","category-mental-health","category-song-khoe","category-suc-khoe-tinh-than","tag-affina-viet-nam","tag-dinh-duong","tag-suc-khoe"],"_links":{"self":[{"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/posts\/700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/comments?post=700"}],"version-history":[{"count":1,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/posts\/700\/revisions"}],"predecessor-version":[{"id":702,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/posts\/700\/revisions\/702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/media\/701"}],"wp:attachment":[{"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/media?parent=700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/categories?post=700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.affina.com.vn\/ai\/wp-json\/wp\/v2\/tags?post=700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}