{"id":320,"date":"2023-06-11T04:18:30","date_gmt":"2023-06-11T04:18:30","guid":{"rendered":"http:\/\/serta.local\/enough-sleep-during-holiday-its-possible-4\/"},"modified":"2026-06-22T18:58:14","modified_gmt":"2026-06-22T11:58:14","slug":"enough-sleep-during-holiday-its-possible-4","status":"publish","type":"post","link":"https:\/\/serta.com.vn\/vi\/enough-sleep-during-holiday-its-possible-4\/","title":{"rendered":"NG\u1ee6 \u0110\u1ee6 GI\u1ea4C SU\u1ed0T K\u1ef2 NGH\u1ec8? HO\u00c0N TO\u00c0N C\u00d3 TH\u1ec2!"},"content":{"rendered":"

Cu\u1ed1i n\u0103m l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t \u0111\u1ec3 d\u00e0nh ch\u00fat th\u1eddi gian n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng, l\u00e0m m\u1edbi v\u00e0 tr\u1ebb h\u00f3a b\u1ea3n th\u00e2n Ch\u1eb3ng h\u1ea1n nh\u01b0 m\u1ed9t k\u1ef3 ngh\u1ec9 \u0111\u1ec3 th\u01b0 gi\u00e3n \u0111\u1ea7u \u00f3c tr\u01b0\u1edbc khi chu\u1ea9n b\u1ecb cho n\u0103m m\u1edbi. Tuy nhi\u00ean, trong chuy\u1ebfn ngh\u1ec9 m\u00e1t, v\u00ec nhi\u1ec1u l\u00fd do, c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea7n ng\u1ee7 nhi\u1ec1u h\u01a1n. \u0110\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 khi \u0111i xa, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u ch\u1ec9nh sau.<\/p>\n

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Luy\u1ec7n t\u1eadp th\u00f3i quen ng\u1ee7
\nC\u1ed1 g\u1eafng duy tr\u00ec th\u1eddi gian ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n tr\u01b0\u1edbc k\u1ef3 ngh\u1ec9. Th\u00f3i quen n\u00e0y r\u1ea5t t\u1ed1t cho vi\u1ec7c r\u00e8n luy\u1ec7n cho c\u01a1 th\u1ec3 ng\u1ee7 \u0111\u00fang gi\u1edd gi\u1ea5c B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung th\u00eam c\u00e1c b\u00e0i t\u1eadp th\u1edf, t\u1eafm n\u01b0\u1edbc \u1ea5m v\u00e0 nghe nh\u1ea1c th\u01b0 gi\u00e3n \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng.<\/p>\n

Chu\u1ea9n b\u1ecb cho k\u1ef3 ngh\u1ec9
\nVi\u1ebft ra k\u1ebf ho\u1ea1ch h\u00e0nh tr\u00ecnh l\u00e0 m\u1ed9t \u00fd hay nh\u1eb1m \u01b0\u1edbc t\u00ednh th\u1eddi gian b\u1ea1n s\u1ebd d\u00e0nh cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i tr\u1eddi, b\u1eb1ng c\u00e1ch n\u00e0y b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eafp x\u1ebfp th\u1eddi gian ng\u1ee7 c\u1ee7a m\u00ecnh K\u1ebf ho\u1ea1ch h\u00e0nh tr\u00ecnh l\u00e0 m\u1ed9t m\u1eb9o tuy\u1ec7t v\u1eddi \u0111\u1ec3 tr\u00e1nh m\u1ec7t m\u1ecfi trong k\u1ef3 ngh\u1ec9 v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/p>\n

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C\u0103n ph\u00f2ng th\u00e2n thi\u1ec7n v\u1edbi gi\u1ea5c ng\u1ee7
\nPh\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n l\u00e0 n\u01a1i th\u01b0 th\u00e1i nh\u1ea5t cho gi\u1ea5c ng\u1ee7. Khi \u0111ang trong chuy\u1ebfn \u0111i xa, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m c\u0103n ph\u00f2ng kh\u00e1ch s\u1ea1n \u0111ang \u1edf tr\u1edf n\u00ean tho\u1ea3i m\u00e1i gi\u1ed1ng ph\u00f2ng ng\u1ee7 theo \u00fd th\u00edch \u2013 ch\u1eb3ng h\u1ea1n, gi\u1eef kh\u00f4ng gian y\u00ean t\u0129nh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9. Vi\u1ec7c \u0111eo b\u1ecbt m\u1eaft v\u00e0 s\u1eed d\u1ee5ng m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n d\u1ec5 d\u00e0ng l\u00e0m quen v\u1edbi m\u00f4i tr\u01b0\u1eddng m\u1edbi.<\/p>\n

Ch\u00fa \u00fd \u0111\u1ebfn l\u01b0\u1ee3ng r\u01b0\u1ee3u v\u00e0 l\u01b0\u1ee3ng caffeine n\u1ea1p v\u00e0o
\nTheo m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 Ch\u1ea5t c\u1ed3n v\u00e0 N\u00e3o b\u1ed9 khi ng\u1ee7, vi\u1ec7c d\u00f9ng nhi\u1ec1u \u0111\u1ed3 u\u1ed1ng ch\u1ee9a c\u1ed3n v\u00e0 caffein s\u1ebd l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3, c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. H\u1ea1n ch\u1ebf \u00c1nh s\u00e1ng xanh
Theo m\u1ed9t nghi\u00ean c\u1ee9u, vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 kh\u1ea3 n\u0103ng ng\u0103n c\u1ea3n vi\u1ec7c gi\u1ea3i ph\u00f3ng melatonin. N\u00ean tr\u00e1nh ti\u1ebfp x\u00fac qu\u00e1 nhi\u1ec1u v\u1edbi \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc khi \u0111i ng\u1ee7It is recommended to avoid too much bright light exposure before bed. H\u00e3y c\u01b0\u1ee1ng l\u1ea1i c\u00e1m d\u1ed7 c\u1ee7a vi\u1ec7c l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0o ban \u0111\u00eam khi b\u1ea1n \u0111ang trong k\u1ef3 ngh\u1ec9, thay v\u00e0o \u0111\u00f3 h\u00e3y \u0111i d\u1ea1o quanh th\u00e0nh ph\u1ed1 ho\u1eb7c th\u1eed nh\u1eefng qu\u00e1n c\u00e0 ph\u00ea m\u1edbi g\u1ea7n \u0111\u00f3.<\/p>\n

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Sleep-friendly RoomYour bedroom is the most comfortable place to sleep. Khi \u0111ang trong chuy\u1ebfn \u0111i xa, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m c\u0103n ph\u00f2ng kh\u00e1ch s\u1ea1n \u0111ang \u1edf tr\u1edf n\u00ean tho\u1ea3i m\u00e1i gi\u1ed1ng ph\u00f2ng ng\u1ee7 theo \u00fd th\u00edch \u2013 ch\u1eb3ng h\u1ea1n, gi\u1eef kh\u00f4ng gian y\u00ean t\u0129nh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9. Vi\u1ec7c \u0111eo b\u1ecbt m\u1eaft v\u00e0 s\u1eed d\u1ee5ng m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n d\u1ec5 d\u00e0ng l\u00e0m quen v\u1edbi m\u00f4i tr\u01b0\u1eddng m\u1edbi.<\/p>\n

Theo m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 Ch\u1ea5t c\u1ed3n v\u00e0 N\u00e3o b\u1ed9 khi ng\u1ee7, vi\u1ec7c d\u00f9ng nhi\u1ec1u \u0111\u1ed3 u\u1ed1ng ch\u1ee9a c\u1ed3n v\u00e0 caffein s\u1ebd l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3, c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. H\u1ea1n ch\u1ebf \u00c1nh s\u00e1ng xanh
\nTheo m\u1ed9t nghi\u00ean c\u1ee9u, vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 kh\u1ea3 n\u0103ng ng\u0103n c\u1ea3n vi\u1ec7c gi\u1ea3i ph\u00f3ng melatonin. N\u00ean tr\u00e1nh ti\u1ebfp x\u00fac qu\u00e1 nhi\u1ec1u v\u1edbi \u00e1nh s\u00e1ng xanh tr\u01b0\u1edbc khi \u0111i ng\u1ee7It is recommended to avoid too much bright light exposure before bed. H\u00e3y c\u01b0\u1ee1ng l\u1ea1i c\u00e1m d\u1ed7 c\u1ee7a vi\u1ec7c l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0o ban \u0111\u00eam khi b\u1ea1n \u0111ang trong k\u1ef3 ngh\u1ec9, thay v\u00e0o \u0111\u00f3 h\u00e3y \u0111i d\u1ea1o quanh th\u00e0nh ph\u1ed1 ho\u1eb7c th\u1eed nh\u1eefng qu\u00e1n c\u00e0 ph\u00ea m\u1edbi g\u1ea7n \u0111\u00f3.<\/p>\n","protected":false},"excerpt":{"rendered":"

Cu\u1ed1i n\u0103m l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t \u0111\u1ec3 d\u00e0nh ch\u00fat th\u1eddi gian n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng, l\u00e0m m\u1edbi v\u00e0 tr\u1ebb h\u00f3a b\u1ea3n th\u00e2n Ch\u1eb3ng h\u1ea1n nh\u01b0 m\u1ed9t k\u1ef3 ngh\u1ec9 \u0111\u1ec3 th\u01b0 gi\u00e3n \u0111\u1ea7u \u00f3c tr\u01b0\u1edbc khi chu\u1ea9n b\u1ecb cho n\u0103m m\u1edbi. Tuy nhi\u00ean, trong chuy\u1ebfn ngh\u1ec9 m\u00e1t, v\u00ec nhi\u1ec1u l\u00fd do, c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea7n […]<\/p>\n","protected":false},"author":1,"featured_media":291,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23,25],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/posts\/320"}],"collection":[{"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/comments?post=320"}],"version-history":[{"count":4,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/posts\/320\/revisions"}],"predecessor-version":[{"id":1287,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/posts\/320\/revisions\/1287"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/media\/291"}],"wp:attachment":[{"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/media?parent=320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/categories?post=320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serta.com.vn\/vi\/wp-json\/wp\/v2\/tags?post=320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}