{"id":3015,"date":"2026-10-12T08:00:00","date_gmt":"2026-10-12T01:00:00","guid":{"rendered":"https:\/\/dykhoa.com\/blog\/?post_type=thuat_ngu&p=3015"},"modified":"2026-10-12T08:00:00","modified_gmt":"2026-10-12T01:00:00","slug":"no-ngu-sleep-debt","status":"publish","type":"thuat_ngu","link":"https:\/\/dykhoa.com\/blog\/thuat-ngu\/no-ngu-sleep-debt\/","title":{"rendered":"N\u1ee3 ng\u1ee7 (sleep debt) l\u00e0 g\u00ec?"},"content":{"rendered":"

N\u1ee3 ng\u1ee7 t\u00edch t\u1ee5 t\u1eebng ng\u00e0y khi b\u1ea1n th\u1ee9c khuya l\u00e0m vi\u1ec7c v\u00e0 kh\u00f4ng th\u1ec3 b\u00f9 \u0111\u1eafp \u0111\u01a1n gi\u1ea3n ch\u1ec9 b\u1eb1ng vi\u1ec7c ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n (CDC, 2020). Chi ti\u1ebft t\u1ea1i b\u00e0i Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 hi\u1ec7u qu\u1ea3 kh\u00f4ng?<\/a>.<\/p>\n

\u1ea2o t\u01b0\u1edfng ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n<\/h2>\n

Nghi\u00ean c\u1ee9u tr\u00ean Current Biology (Depner et al., 2019) ch\u1ec9 ra r\u1eb1ng ng\u1ee7 b\u00f9 2 ng\u00e0y cu\u1ed1i tu\u1ea7n kh\u00f4ng \u0111\u1ea3o ng\u01b0\u1ee3c \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng suy gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a do thi\u1ebfu ng\u1ee7 trong tu\u1ea7n g\u00e2y ra.<\/p>\n

C\u00e1ch tr\u1ea3 n\u1ee3 ng\u1ee7 an to\u00e0n<\/h2>\n

T\u0103ng d\u1ea7n 30 – 60 ph\u00fat ng\u1ee7 m\u1ed7i \u0111\u00eam k\u1ebft h\u1ee3p gi\u1eef c\u1ed1 \u0111\u1ecbnh gi\u1edd th\u1ee9c d\u1eady h\u00e0ng ng\u00e0y.<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u1ee3 ng\u1ee7 l\u00e0 s\u1ef1 ch\u00eanh l\u1ec7ch t\u00edch l\u0169y gi\u1eefa l\u01b0\u1ee3ng th\u1eddi gian ng\u1ee7 m\u1ed9t ng\u01b0\u1eddi th\u1ef1c s\u1ef1 c\u1ea7n \u0111\u1ec3 duy tr\u00ec ch\u1ee9c n\u0103ng t\u1ed1i \u01b0u v\u00e0 l\u01b0\u1ee3ng th\u1eddi gian ng\u1ee7 m\u00e0 h\u1ecd th\u1ef1c s\u1ef1 c\u00f3 \u0111\u01b0\u1ee3c.<\/p>\n","protected":false},"author":1,"featured_media":0,"template":"","nhom_thuat_ngu":[473],"class_list":["post-3015","thuat_ngu","type-thuat_ngu","status-publish","hentry","nhom_thuat_ngu-truyen-thong-suc-khoe"],"yoast_head":"\nN\u1ee3 ng\u1ee7 (sleep debt) l\u00e0 g\u00ec? - Dy Khoa Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/thuat-ngu\/no-ngu-sleep-debt\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u1ee3 ng\u1ee7 (sleep debt) l\u00e0 g\u00ec? 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