{"id":5103,"date":"2026-10-13T11:00:00","date_gmt":"2026-10-13T04:00:00","guid":{"rendered":"https:\/\/dykhoa.com\/blog\/?p=5103"},"modified":"2026-10-13T06:01:03","modified_gmt":"2026-10-12T23:01:03","slug":"bam-nut-hoan-bao-thuc-ngu-them-5-phut-co-tot","status":"publish","type":"post","link":"https:\/\/dykhoa.com\/blog\/bam-nut-hoan-bao-thuc-ngu-them-5-phut-co-tot\/","title":{"rendered":"B\u1ea5m n\u00fat ho\u00e3n b\u00e1o th\u1ee9c \u0111\u1ec3 ng\u1ee7 th\u00eam 5 ph\u00fat c\u00f3 th\u1ef1c s\u1ef1 t\u1ed1t?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">B\u1ea5m n\u00fat ho\u00e3n b\u00e1o th\u1ee9c (snooze) \u0111\u1ec3 ng\u1ee7 th\u00eam v\u00e0i ph\u00fat kh\u00f4ng h\u1eb3n l\u00e0 th\u00f3i quen x\u1ea5u, nh\u01b0ng c\u0169ng kh\u00f4ng ph\u1ea3i &#8220;li\u1ec1u thu\u1ed1c&#8221; gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o h\u01a1n. M\u1ed9t th\u00ed nghi\u1ec7m n\u0103m 2024 cho th\u1ea5y b\u00e1o l\u1ea1i trong kho\u1ea3ng 30 ph\u00fat g\u1ea7n nh\u01b0 kh\u00f4ng l\u00e0m h\u1ecfng gi\u1ea5c ng\u1ee7 v\u00e0 c\u00f3 th\u1ec3 gi\u00fap m\u1ed9t s\u1ed1 ng\u01b0\u1eddi l\u00e0m b\u00e0i ki\u1ec3m tra nh\u1eadn th\u1ee9c t\u1ed1t h\u01a1n ch\u00fat \u00edt ngay sau khi d\u1eady (Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024). Tuy v\u1eady, vi\u1ec7c ph\u1ea3i b\u1ea5m b\u00e1o l\u1ea1i g\u1ea7n nh\u01b0 m\u1ed7i s\u00e1ng c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u b\u1ea1n \u0111ang ng\u1ee7 ch\u01b0a \u0111\u1ee7 ho\u1eb7c gi\u1edd ng\u1ee7 thi\u1ebfu \u0111\u1ec1u \u0111\u1eb7n (Robbins v\u00e0 c\u1ed9ng s\u1ef1, 2025; Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u00f3m t\u1eaft nhanh:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u1ea3m gi\u00e1c l\u01a1 m\u01a1 sau khi th\u1ee9c d\u1eady g\u1ecdi l\u00e0 qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7 (sleep inertia), th\u01b0\u1eddng gi\u1ea3m r\u00f5 trong kho\u1ea3ng 15 \u0111\u1ebfn 30 ph\u00fat \u0111\u1ea7u (Hilditch &amp; McHill, 2019).<\/li>\n\n<li>Trong d\u1eef li\u1ec7u t\u1eeb h\u01a1n 3 tri\u1ec7u \u0111\u00eam ng\u1ee7, 55,6% bu\u1ed5i s\u00e1ng k\u1ebft th\u00fac b\u1eb1ng \u00edt nh\u1ea5t m\u1ed9t l\u1ea7n b\u1ea5m b\u00e1o l\u1ea1i (Robbins v\u00e0 c\u1ed9ng s\u1ef1, 2025).<\/li>\n\n<li>\u1ede ng\u01b0\u1eddi quen b\u00e1o l\u1ea1i, b\u00e1o l\u1ea1i 30 ph\u00fat ch\u1ec9 m\u1ea5t kho\u1ea3ng 6 ph\u00fat ng\u1ee7 v\u00e0 kh\u00f4ng l\u00e0m k\u1ebft qu\u1ea3 ki\u1ec3m tra nh\u1eadn th\u1ee9c k\u00e9m \u0111i (Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024).<\/li>\n\n<li>C\u00e1ch b\u1ec1n v\u1eefng h\u01a1n l\u00e0 ng\u1ee7 \u0111\u1ee7 t\u1eeb 7 gi\u1edd m\u1ed7i \u0111\u00eam v\u00e0 gi\u1eef gi\u1edd th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh (Centers for Disease Control and Prevention [CDC], 2023; Watson v\u00e0 c\u1ed9ng s\u1ef1, 2015).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng b\u1ea5m &#8220;b\u00e1o l\u1ea1i&#8221; v\u00e0 t\u1ef1 h\u1ee9a ch\u1ec9 n\u0103m ph\u00fat th\u00f4i, r\u1ed3i n\u0103m ph\u00fat th\u00e0nh hai m\u01b0\u01a1i. Ng\u1ee7 th\u00eam nh\u01b0 v\u1eady l\u00e0 \u0111\u01b0\u1ee3c hay m\u1ea5t? C\u00e2u tr\u1ea3 l\u1eddi c\u1ee7a khoa h\u1ecdc ph\u1ee9c t\u1ea1p h\u01a1n l\u1eddi khuy\u00ean quen thu\u1ed9c &#8220;\u0111\u1eebng bao gi\u1edd b\u1ea5m b\u00e1o l\u1ea1i&#8221;.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00ec sao v\u1eeba th\u1ee9c d\u1eady ta th\u01b0\u1eddng th\u1ea5y l\u01a1 m\u01a1, u\u1ec3 o\u1ea3i?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00f3 l\u00e0 qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7, m\u1ed9t giai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp b\u00ecnh th\u01b0\u1eddng khi n\u00e3o \u0111i t\u1eeb tr\u1ea1ng th\u00e1i ng\u1ee7 sang th\u1ee9c. Hilditch v\u00e0 McHill (2019) m\u00f4 t\u1ea3 \u0111\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian t\u1ea1m th\u1eddi bu\u1ed3n ng\u1ee7, m\u1ea5t ph\u01b0\u01a1ng h\u01b0\u1edbng v\u00e0 suy gi\u1ea3m kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c ngay sau khi th\u1ee9c gi\u1ea5c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hi\u1ec7u su\u1ea5t th\u01b0\u1eddng tr\u1edf l\u1ea1i m\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7 trong v\u00f2ng 30 ph\u00fat, c\u00f3 khi ch\u1ec9 15 ph\u00fat, nh\u01b0ng h\u1ed3i ph\u1ee5c ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea7n \u00edt nh\u1ea5t m\u1ed9t gi\u1edd. Ngay sau khi th\u1ee9c d\u1eady, m\u1ee9c suy gi\u1ea3m c\u00f3 th\u1ec3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng, th\u1eadm ch\u00ed n\u1eb7ng h\u01a1n t\u00ecnh tr\u1ea1ng th\u1ee9c li\u1ec1n \u0111\u1ebfn 40 gi\u1edd (Hilditch &amp; McHill, 2019).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7 d\u1ec5 n\u1eb7ng h\u01a1n khi b\u1ea1n th\u1ee9c d\u1eady v\u00e0o &#8220;ban \u0111\u00eam sinh h\u1ecdc&#8221;, khi tr\u01b0\u1edbc \u0111\u00f3 b\u1ea1n \u0111\u00e3 thi\u1ebfu ng\u1ee7, ho\u1eb7c khi b\u1ecb \u0111\u00e1nh th\u1ee9c t\u1eeb gi\u1ea5c ng\u1ee7 s\u00e2u. Tuy nhi\u00ean, c\u00e1c t\u00e1c gi\u1ea3 l\u01b0u \u00fd m\u1ed1i li\u00ean h\u1ec7 v\u1edbi \u0111\u1ed9 s\u00e2u c\u1ee7a gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 kh\u00f4ng ch\u1eafc ch\u1eafn nh\u01b0 t\u1eebng ngh\u0129 (Hilditch &amp; McHill, 2019; Hilditch &amp; Vincent, n.d.).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B\u1ea5m b\u00e1o l\u1ea1i c\u00f3 ph\u1ed5 bi\u1ebfn kh\u00f4ng?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">R\u1ea5t ph\u1ed5 bi\u1ebfn. Robbins v\u00e0 c\u1ed9ng s\u1ef1 (2025) ph\u00e2n t\u00edch d\u1eef li\u1ec7u t\u1eeb \u1ee9ng d\u1ee5ng theo d\u00f5i gi\u1ea5c ng\u1ee7 Sleep Cycle c\u1ee7a 21.222 ng\u01b0\u1eddi d\u00f9ng, h\u01a1n 3 tri\u1ec7u \u0111\u00eam ng\u1ee7 trong n\u1eeda cu\u1ed1i n\u0103m 2022. C\u1ea7n l\u01b0u \u00fd, hai trong s\u00e1u t\u00e1c gi\u1ea3 l\u00e0m vi\u1ec7c ho\u1eb7c t\u1eebng l\u00e0m vi\u1ec7c cho c\u00f4ng ty ph\u00e1t tri\u1ec3n Sleep Cycle, \u0111\u01a1n v\u1ecb cung c\u1ea5p b\u1ed9 d\u1eef li\u1ec7u n\u00e0y. K\u1ebft qu\u1ea3: 55,6% bu\u1ed5i s\u00e1ng k\u1ebft th\u00fac b\u1eb1ng b\u00e1o l\u1ea1i; trong nh\u1eefng bu\u1ed5i \u0111\u00f3, ng\u01b0\u1eddi d\u00f9ng b\u1ea5m trung b\u00ecnh 2,4 l\u1ea7n v\u00e0 b\u00e1o l\u1ea1i kho\u1ea3ng 10,8 ph\u00fat. G\u1ea7n m\u1ed9t n\u1eeda (45,2%) l\u00e0 &#8220;ng\u01b0\u1eddi b\u1ea5m nhi\u1ec1u&#8221;, v\u1edbi h\u01a1n 80% s\u1ed1 bu\u1ed5i s\u00e1ng c\u00f3 b\u00e1o l\u1ea1i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi d\u00f9ng b\u00e1o l\u1ea1i nhi\u1ec1u h\u01a1n m\u1ed9t ch\u00fat v\u00e0o ng\u00e0y th\u01b0\u1eddng so v\u1edbi cu\u1ed1i tu\u1ea7n, v\u00e0 nh\u00ecn chung b\u00e1o l\u1ea1i nhi\u1ec1u h\u01a1n khi \u0111i ng\u1ee7 mu\u1ed9n h\u01a1n th\u01b0\u1eddng l\u1ec7. Tuy v\u1eady, m\u1eabu ch\u1ec9 g\u1ed3m ng\u01b0\u1eddi d\u00f9ng iPhone hay ghi l\u1ea1i gi\u1ea5c ng\u1ee7, v\u00e0 \u1ee9ng d\u1ee5ng kh\u00f4ng bi\u1ebft ch\u1eafc h\u1ecd c\u00f3 ng\u1ee7 l\u1ea1i gi\u1eefa c\u00e1c h\u1ed3i chu\u00f4ng (Robbins v\u00e0 c\u1ed9ng s\u1ef1, 2025). N\u1ebfu b\u1ea1n quan t\u00e2m \u0111\u1ebfn \u0111\u1ed9 ch\u00ednh x\u00e1c c\u1ee7a c\u00e1c thi\u1ebft b\u1ecb ki\u1ec3u n\u00e0y, c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/dong-ho-thong-minh-do-suc-khoe-tin-duoc-den-dau\/\">\u0111\u1ed3ng h\u1ed3 th\u00f4ng minh \u0111o s\u1ee9c kh\u1ecfe tin \u0111\u01b0\u1ee3c \u0111\u1ebfn \u0111\u00e2u<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B\u1ea5m n\u00fat ho\u00e3n b\u00e1o th\u1ee9c c\u00f3 h\u1ea1i cho gi\u1ea5c ng\u1ee7 kh\u00f4ng?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3 ch\u01b0a cho th\u1ea5y b\u00e1o l\u1ea1i ng\u1eafn g\u00e2y h\u1ea1i r\u00f5 r\u1ec7t, \u00edt nh\u1ea5t \u1edf ng\u01b0\u1eddi \u0111\u00e3 quen th\u00f3i quen n\u00e0y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u00f3m c\u1ee7a Sundelin t\u1ea1i \u0110\u1ea1i h\u1ecdc Stockholm (Th\u1ee5y \u0110i\u1ec3n) th\u1ef1c hi\u1ec7n hai nghi\u00ean c\u1ee9u. Trong kh\u1ea3o s\u00e1t 1.732 ng\u01b0\u1eddi, 69% cho bi\u1ebft c\u00f3 b\u00e1o l\u1ea1i ho\u1eb7c \u0111\u1eb7t nhi\u1ec1u b\u00e1o th\u1ee9c \u00edt nh\u1ea5t th\u1ec9nh tho\u1ea3ng, v\u1edbi th\u1eddi gian b\u00e1o l\u1ea1i trung b\u00ecnh 22 ph\u00fat m\u1ed7i s\u00e1ng. Ng\u01b0\u1eddi hay b\u00e1o l\u1ea1i th\u01b0\u1eddng tr\u1ebb h\u01a1n, c\u00f3 kh\u1ea3 n\u0103ng thu\u1ed9c nh\u00f3m &#8220;c\u00fa \u0111\u00eam&#8221; cao h\u01a1n kho\u1ea3ng 3,7 l\u1ea7n, ng\u1ee7 ng\u1eafn h\u01a1n v\u00e0o ng\u00e0y l\u00e0m vi\u1ec7c v\u00e0 hay th\u1ea5y l\u01a1 m\u01a1 khi th\u1ee9c d\u1eady h\u01a1n (Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u1ede nghi\u00ean c\u1ee9u th\u1ee9 hai, 31 ng\u01b0\u1eddi quen b\u00e1o l\u1ea1i ng\u1ee7 trong ph\u00f2ng th\u00ed nghi\u1ec7m, m\u1ed9t bu\u1ed5i s\u00e1ng b\u00e1o l\u1ea1i 30 ph\u00fat v\u00e0 m\u1ed9t bu\u1ed5i ng\u1ee7 th\u1eb3ng \u0111\u1ebfn khi chu\u00f4ng reo.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Ti\u00eau ch\u00ed<\/th><th>B\u00e1o l\u1ea1i 30 ph\u00fat<\/th><th>Ng\u1ee7 th\u1eb3ng, d\u1eady khi chu\u00f4ng reo<\/th><\/tr><\/thead><tbody><tr><td>Th\u1eddi gian ng\u1ee7 b\u1ecb m\u1ea5t<\/td><td>Kho\u1ea3ng 6 ph\u00fat<\/td><td>M\u1ed1c so s\u00e1nh<\/td><\/tr><tr><td>C\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u trong 30 ph\u00fat cu\u1ed1i<\/td><td>Kh\u00f4ng ai<\/td><td>10\/31 ng\u01b0\u1eddi; 2 ng\u01b0\u1eddi th\u1ee9c d\u1eady t\u1eeb gi\u1ea5c ng\u1ee7 s\u00e2u<\/td><\/tr><tr><td>Ki\u1ec3m tra nh\u1eadn th\u1ee9c ngay khi d\u1eady<\/td><td>T\u1ed1t h\u01a1n \u1edf t\u00ednh nh\u1ea9m, tr\u00ed nh\u1edb s\u1ef1 ki\u1ec7n v\u00e0 b\u00e0i ki\u1ec3m tra Stroop; t\u01b0\u01a1ng \u0111\u01b0\u01a1ng \u1edf c\u00e1c b\u00e0i c\u00f2n l\u1ea1i<\/td><td>K\u00e9m h\u01a1n \u1edf ba b\u00e0i k\u1ec3 tr\u00ean<\/td><\/tr><tr><td>M\u1ee9c bu\u1ed3n ng\u1ee7, t\u00e2m tr\u1ea1ng, cortisol<\/td><td>Kh\u00f4ng kh\u00e1c bi\u1ec7t r\u00f5<\/td><td>Kh\u00f4ng kh\u00e1c bi\u1ec7t r\u00f5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Ngu\u1ed3n: Sundelin v\u00e0 c\u1ed9ng s\u1ef1 (2024), th\u00ed nghi\u1ec7m tr\u00ean 31 ng\u01b0\u1eddi quen b\u1ea5m b\u00e1o l\u1ea1i.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c t\u00e1c gi\u1ea3 t\u1ef1 n\u00eau nhi\u1ec1u gi\u1edbi h\u1ea1n: ch\u1ec9 th\u1eed m\u1ed9t m\u1ee9c 30 ph\u00fat, ch\u1ec9 tr\u00ean ng\u01b0\u1eddi \u0111\u00e3 quen b\u00e1o l\u1ea1i, ph\u00e2n t\u00edch mang t\u00ednh kh\u00e1m ph\u00e1 v\u00e0 ch\u01b0a \u0111\u00e1nh gi\u00e1 t\u00e1c \u0111\u1ed9ng l\u00e2u d\u00e0i. Ngo\u00e0i ra, sau bu\u1ed5i s\u00e1ng b\u00e1o l\u1ea1i, ng\u01b0\u1eddi tham gia th\u1ea5y bu\u1ed3n ng\u1ee7 h\u01a1n m\u1ed9t ch\u00fat v\u00e0o gi\u1edd tr\u01b0a (Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024). V\u00ec v\u1eady, k\u1ebft qu\u1ea3 n\u00e0y n\u00ean \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t t\u00edn hi\u1ec7u \u0111\u00e1ng ch\u00fa \u00fd, ch\u01b0a ph\u1ea3i k\u1ebft lu\u1eadn cu\u1ed1i c\u00f9ng. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam v\u00ec sao <a href=\"https:\/\/dykhoa.com\/blog\/mot-nghien-cuu-moi-co-du-de-ket-luan\/\">m\u1ed9t nghi\u00ean c\u1ee9u m\u1edbi ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 k\u1ebft lu\u1eadn<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u1eady v\u00ec sao v\u1eabn c\u00f3 l\u1eddi khuy\u00ean &#8220;\u0111\u1eb7t chu\u00f4ng mu\u1ed9n nh\u1ea5t c\u00f3 th\u1ec3&#8221;?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00ec v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng n\u1eb1m \u1edf l\u01b0\u1ee3ng ng\u1ee7 ph\u00eda tr\u01b0\u1edbc n\u00fat b\u00e1o l\u1ea1i. Robbins v\u00e0 c\u1ed9ng s\u1ef1 (2025) cho r\u1eb1ng b\u00e1o l\u1ea1i nhi\u1ec1u c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7 k\u00e9m, v\u00e0 g\u1ee3i \u00fd \u0111\u1eb7t chu\u00f4ng v\u00e0o th\u1eddi \u0111i\u1ec3m mu\u1ed9n nh\u1ea5t c\u00f3 th\u1ec3 thay v\u00ec b\u00e1o l\u1ea1i, d\u00f9 v\u1eabn c\u1ea7n th\u00eam nghi\u00ean c\u1ee9u v\u1ec1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t ban ng\u00e0y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n \u0111\u1eb7t chu\u00f4ng 6 gi\u1edd nh\u01b0ng th\u01b0\u1eddng 6 gi\u1edd 30 m\u1edbi d\u1eady, \u0111\u1eb7t th\u1eb3ng 6 gi\u1edd 30 cho b\u1ea1n m\u1ed9t kho\u1ea3ng ng\u1ee7 li\u1ec1n m\u1ea1ch h\u01a1n. V\u1edbi ng\u01b0\u1eddi l\u1ec7ch nh\u1ecbp gi\u1eefa ng\u00e0y th\u01b0\u1eddng v\u00e0 cu\u1ed1i tu\u1ea7n, b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\/\">ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n v\u00e0 c\u01a1n m\u1ec7t m\u1ecfi \u0111\u1ea7u tu\u1ea7n<\/a> gi\u1ea3i th\u00edch th\u00eam v\u1ec1 &#8220;c\u00fa \u0111\u00eam&#8221; v\u00e0 nh\u1ecbp sinh h\u1ecdc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u00e0m sao \u0111\u1ec3 th\u1ee9c d\u1eady t\u1ec9nh t\u00e1o h\u01a1n m\u00e0 kh\u00f4ng c\u1ea7n b\u1ea5m b\u00e1o l\u1ea1i?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y \u01b0u ti\u00ean ng\u1ee7 \u0111\u1ee7 v\u00e0 \u0111\u1ec1u, sau \u0111\u00f3 d\u00f9ng v\u00e0i m\u1eb9o nh\u1ecf \u0111\u1ec3 v\u01b0\u1ee3t qua qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u1ee7 \u0111\u1ee7 gi\u1edd:<\/strong> ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean ng\u1ee7 t\u1eeb 7 gi\u1edd m\u1ed7i \u0111\u00eam m\u1ed9t c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n (Watson v\u00e0 c\u1ed9ng s\u1ef1, 2015). N\u1ebfu b\u1ea1n hay ng\u1ee7 thi\u1ebfu r\u1ed3i b\u00f9 v\u00e0o cu\u1ed1i tu\u1ea7n, xem th\u00eam b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\">ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3<\/a>.<\/li>\n\n<li><strong>Gi\u1eef gi\u1edd \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh<\/strong> m\u1ed7i ng\u00e0y; t\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 (CDC, 2023). N\u1ebfu b\u1ea1n hay l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i \u0111\u1ebfn khuya, b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/vi-sao-thich-tri-hoan-di-ngu-luot-dien-thoai\/\">v\u00ec sao ta th\u00edch tr\u00ec ho\u00e3n \u0111i ng\u1ee7 \u0111\u1ec3 l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i<\/a> c\u00f3 th\u1ec3 h\u1eefu \u00edch.<\/li>\n\n<li><strong>N\u1ebfu v\u1eabn mu\u1ed1n b\u00e1o l\u1ea1i<\/strong>, h\u00e3y gi\u1eef kho\u1ea3ng ng\u1eafn. M\u1ee9c 30 ph\u00fat l\u00e0 m\u1ee9c \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1eed nghi\u1ec7m v\u00e0 kh\u00f4ng th\u1ea5y g\u00e2y h\u1ea1i \u1edf ng\u01b0\u1eddi quen th\u00f3i quen n\u00e0y (Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024); kho\u1ea3ng d\u00e0i h\u01a1n ch\u01b0a c\u00f3 b\u1eb1ng ch\u1ee9ng t\u01b0\u01a1ng t\u1ef1.<\/li>\n\n<li><strong>T\u00ecm \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0 v\u1eadn \u0111\u1ed9ng nh\u1eb9<\/strong> sau khi d\u1eady: hai c\u00e1ch n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u1ea5y t\u1ec9nh h\u01a1n, d\u00f9 ch\u01b0a ch\u1eafc c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t \u0111o \u0111\u01b0\u1ee3c (Hilditch &amp; Vincent, n.d.; Hilditch &amp; McHill, 2019).<\/li>\n\n<li><strong>Ch\u1edd kho\u1ea3ng 20 ph\u00fat<\/strong> tr\u01b0\u1edbc khi l\u00e1i xe ho\u1eb7c ra quy\u1ebft \u0111\u1ecbnh quan tr\u1ecdng n\u1ebfu c\u00f3 th\u1ec3 (Hilditch &amp; Vincent, n.d.).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">L\u01a1 m\u01a1 bao l\u00e2u sau khi th\u1ee9c d\u1eady l\u00e0 b\u00ecnh th\u01b0\u1eddng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u01b0\u1eddng kho\u1ea3ng 15 \u0111\u1ebfn 30 ph\u00fat, v\u1edbi h\u1ed3i ph\u1ee5c ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 k\u00e9o d\u00e0i kho\u1ea3ng m\u1ed9t gi\u1edd (Hilditch &amp; McHill, 2019). N\u1ebfu b\u1ea1n m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i v\u00e0i tu\u1ea7n kh\u00f4ng r\u00f5 l\u00fd do, m\u1ec7t \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn sinh ho\u1ea1t, ho\u1eb7c ng\u01b0\u1eddi ng\u1ee7 c\u00f9ng th\u1ea5y b\u1ea1n th\u1edf h\u1ed5n h\u1ec3n, kh\u1ecbt m\u0169i hay nh\u01b0 ngh\u1eb9t th\u1edf khi ng\u1ee7, h\u00e3y \u0111i kh\u00e1m, v\u00ec \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a m\u1ea5t ng\u1ee7 ho\u1eb7c ng\u01b0ng th\u1edf khi ng\u1ee7 (sleep apnoea) (National Health Service, 2023).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">U\u1ed1ng c\u00e0 ph\u00ea ngay khi v\u1eeba th\u1ee9c d\u1eady c\u00f3 gi\u00fap t\u1ec9nh nhanh kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng nhi\u1ec1u trong nh\u1eefng ph\u00fat \u0111\u1ea7u. Caffeine c\u1ea7n kho\u1ea3ng 20 ph\u00fat \u0111\u1ec3 ph\u00e1t huy t\u00e1c d\u1ee5ng, l\u00fac \u0111\u00f3 qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng \u0111\u00e3 gi\u1ea3m; giai \u0111o\u1ea1n l\u01a1 m\u01a1 n\u1eb7ng nh\u1ea5t ngay sau khi d\u1eady h\u1ea7u nh\u01b0 kh\u00f4ng b\u1ecb caffeine \u1ea3nh h\u01b0\u1edfng (Hilditch &amp; Vincent, n.d.; Hilditch &amp; McHill, 2019).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ai n\u00ean c\u00e2n nh\u1eafc h\u1ea1n ch\u1ebf b\u1ea5m b\u00e1o l\u1ea1i?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi v\u1ed1n c\u00f3 gi\u1ea5c ng\u1ee7 k\u00e9m. C\u00e1c t\u00e1c gi\u1ea3 l\u01b0u \u00fd nh\u00f3m n\u00e0y c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng nhi\u1ec1u h\u01a1n khi gi\u1ea5c ng\u1ee7 b\u1ecb chu\u00f4ng c\u1eaft ngang, v\u00e0 k\u1ebft qu\u1ea3 th\u00ed nghi\u1ec7m ch\u01b0a ch\u1eafc \u00e1p d\u1ee5ng cho ng\u01b0\u1eddi th\u01b0\u1eddng d\u1eady ngay t\u1eeb h\u1ed3i chu\u00f4ng \u0111\u1ea7u (Sundelin v\u00e0 c\u1ed9ng s\u1ef1, 2024).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u g\u00ec n\u00ean nh\u1edb?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eb1ng ch\u1ee9ng g\u1ea7n \u0111\u00e2y cho th\u1ea5y b\u00e1o l\u1ea1i ng\u1eafn c\u00f3 th\u1ec3 kh\u00f4ng g\u00e2y h\u1ea1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi. Nh\u01b0ng n\u1ebfu s\u00e1ng n\u00e0o c\u0169ng ph\u1ea3i v\u1eadt l\u1ed9n v\u1edbi n\u00fat b\u00e1o l\u1ea1i, c\u00f3 l\u1ebd b\u1ea1n c\u1ea7n ng\u1ee7 s\u1edbm h\u01a1n ho\u1eb7c \u0111\u1ec1u h\u01a1n. C\u00e1ch thi\u1ebft th\u1ef1c nh\u1ea5t l\u00e0 ng\u1ee7 \u0111\u1ee7, gi\u1eef gi\u1edd d\u1eady c\u1ed1 \u0111\u1ecbnh v\u00e0 \u0111\u1eb7t chu\u00f4ng v\u00e0o gi\u1edd b\u1ea1n th\u1eadt s\u1ef1 c\u1ea7n d\u1eady.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>B\u00e0i vi\u1ebft mang t\u00ednh th\u00f4ng tin, kh\u00f4ng thay th\u1ebf t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129\/chuy\u00ean gia.<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (<a href=\"https:\/\/dykhoa.com\/blog\/dy-khoa-la-ai\/\">Dy Khoa<\/a>), gi\u1ea3ng vi\u00ean Khoa Quan h\u1ec7 c\u00f4ng ch\u00fang v\u00e0 Truy\u1ec1n th\u00f4ng, Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc V\u0103n Lang, v\u00e0 l\u00e0 ng\u01b0\u1eddi t\u1ed1t nghi\u1ec7p Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng Khoa h\u1ecdc v\u00e0 Thu h\u00fat C\u00f4ng ch\u00fang (Science Communication and Public Engagement) t\u1ea1i Universiti Malaya (UM), Malaysia. \u0110\u00e2y l\u00e0 l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ed1t l\u00f5i m\u00e0 anh \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o b\u00e0i b\u1ea3n v\u00e0 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i trong nghi\u00ean c\u1ee9u, gi\u1ea3ng d\u1ea1y v\u00e0 th\u1ef1c h\u00e0nh ngh\u1ec1 nghi\u1ec7p.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n<details class=\"wp-block-details dk-refs is-layout-flow wp-block-details-is-layout-flow\"><summary>T\u00e0i li\u1ec7u tham kh\u1ea3o (7 ngu\u1ed3n)<\/summary>\n<ul class=\"wp-block-list\">\n<li>Centers for Disease Control and Prevention. (2023). <em>About sleep<\/em>. https:\/\/www.cdc.gov\/sleep\/about\/index.html<\/li>\n\n<li>Hilditch, C. J., &amp; McHill, A. W. (2019). Sleep inertia: Current insights. <em>Nature and Science of Sleep, 11<\/em>, 155-165. https:\/\/doi.org\/10.2147\/NSS.S188911<\/li>\n\n<li>Hilditch, C. J., &amp; Vincent, G. E. (n.d.). <em>Waking up to the call: Fighting grogginess after sleep<\/em>. Sleep Research Society. https:\/\/sleepresearchsociety.org\/wp-content\/uploads\/2023\/06\/fighting-grogginess-after-sleep.pdf<\/li>\n\n<li>National Health Service. (2023). <em>Tiredness and fatigue<\/em>. https:\/\/www.nhs.uk\/symptoms\/tiredness-and-fatigue\/<\/li>\n\n<li>Robbins, R., S\u00e4\u00e4f, D., Weaver, M. D., Gradisar, M., Quan, S. F., &amp; Czeisler, C. A. (2025). Snooze alarm use in a global population of smartphone users. <em>Scientific Reports, 15<\/em>, 16942. https:\/\/doi.org\/10.1038\/s41598-025-99563-y<\/li>\n\n<li>Sundelin, T., Landry, S., &amp; Axelsson, J. (2024). Is snoozing losing? Why intermittent morning alarms are used and how they affect sleep, cognition, cortisol, and mood. <em>Journal of Sleep Research, 33<\/em>(3), e14054. https:\/\/doi.org\/10.1111\/jsr.14054<\/li>\n\n<li>Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., &amp; Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. <em>Journal of Clinical Sleep Medicine, 11<\/em>(6), 591-592. https:\/\/doi.org\/10.5664\/jcsm.4758<\/li>\n<\/ul>\n<\/details>\n","protected":false},"excerpt":{"rendered":"<p>B\u00e1o l\u1ea1i v\u00e0i ph\u00fat c\u00f3 l\u00e0m b\u1ea1n m\u1ec7t h\u01a1n? B\u1eb1ng ch\u1ee9ng m\u1edbi cho th\u1ea5y c\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng \u0111\u01a1n gi\u1ea3n, v\u00e0 \u0111i\u1ec1u quan tr\u1ecdng h\u01a1n l\u00e0 ng\u1ee7 \u0111\u1ee7, \u0111\u1ec1u.<\/p>\n","protected":false},"author":1,"featured_media":6416,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[805,599,616,619,620],"class_list":["post-5103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-bao-thuc","tag-giac-ngu","tag-quan-tinh-giac-ngu","tag-snooze","tag-thoi-quen-buoi-sang"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>B\u1ea5m n\u00fat ho\u00e3n b\u00e1o th\u1ee9c ng\u1ee7 th\u00eam 5 ph\u00fat c\u00f3 t\u1ed1t kh\u00f4ng?<\/title>\n<meta name=\"description\" content=\"B\u1ea5m n\u00fat ho\u00e3n b\u00e1o th\u1ee9c c\u00f3 h\u1ea1i kh\u00f4ng? 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