\n N\u1ed9i dung\n <\/div>\n

1. Quy t\u1eafc 10-3-2-1 l\u00e0 g\u00ec?<\/a><\/li>\n
2. T\u00e1c d\u1ee5ng c\u1ee7a qui t\u1eafc 10-3-2-1 v\u1edbi gi\u1ea5c ng\u1ee7<\/a><\/li>\n<\/ul>\n<\/div>\n
Qui t\u1eafc 10-3-2-1 g\u1ed3m:<\/p>\n
- 3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Kh\u00f4ng \u0103n qu\u00e1 no<\/a> ho\u1eb7c u\u1ed1ng r\u01b0\u1ee3u. <\/li>\n
- 2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Ng\u1eebng l\u00e0m vi\u1ec7c ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c \u0111\u00f2i h\u1ecfi nh\u1eadn th\u1ee9c cao. <\/li>\n
- 1 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Tr\u00e1nh m\u00e0n h\u00ecnh, \u0111i\u1ec7n tho\u1ea1i, TV, m\u00e1y t\u00ednh x\u00e1ch tay. <\/li>\n<\/ul>\n
  Quy t\u1eafc n\u00e0y gi\u00fap gi\u1ea3m thi\u1ec3u k\u00edch th\u00edch v\u00e0 th\u01b0 gi\u00e3n tinh th\u1ea7n – \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ea1o cho gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean. B\u00ean c\u1ea1nh \u0111\u00f3, h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng c\u0169ng g\u00f3p ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/a>. <\/p>\n
  \n
  \n $\"Ng\u1ee7$ \n <\/div>\n
  \n
  Th\u1ef1c hi\u1ec7n quy t\u1eafc 10-3-2-1 gi\u00fap ng\u1ee7 s\u00e2u ngon gi\u1ea5c.<\/p>\n<\/p><\/div>\n<\/div>\n
  2. T\u00e1c d\u1ee5ng c\u1ee7a qui t\u1eafc 10-3-2-1 v\u1edbi gi\u1ea5c ng\u1ee7<\/strong><\/h2>\n
  Ph\u00e2n t\u00edch t\u1eebng th\u00e0nh ph\u1ea7n c\u1ee7a quy t\u1eafc 10-3-2-1 cho th\u1ea5y nhi\u1ec1u khuy\u1ebfn ngh\u1ecb c\u1ee7a quy t\u1eafc n\u00e0y ph\u00f9 h\u1ee3p ch\u1eb7t ch\u1ebd v\u1edbi c\u00e1c th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng.<\/p>\n
  10 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Ng\u1eebng caffeine<\/em><\/strong><\/p>\n
  M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p n\u0103m 2023 cho th\u1ea5y vi\u1ec7c ti\u00eau th\u1ee5 caffeine<\/a> l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 t\u1ed5ng th\u1eddi gian ng\u1ee7, gi\u1ea3m hi\u1ec7u qu\u1ea3 gi\u1ea5c ng\u1ee7, t\u0103ng th\u1eddi gian \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng th\u1eddi gian th\u1ee9c gi\u1ea5c sau khi b\u1eaft \u0111\u1ea7u ng\u1ee7. Theo \u0111\u00f3, l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 n\u00ean tr\u00e1nh caffeine kho\u1ea3ng 10 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n
  3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Kh\u00f4ng \u0103n qu\u00e1 no ho\u1eb7c u\u1ed1ng r\u01b0\u1ee3u<\/em><\/strong><\/p>\n
  M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p c\u1ee7a 27 nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c u\u1ed1ng r\u01b0\u1ee3u tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0m gi\u00e1n \u0111o\u1ea1n c\u1ea5u tr\u00fac gi\u1ea5c ng\u1ee7. Theo T\u1ed5 ch\u1ee9c Gi\u1ea5c ng\u1ee7 (Sleep Foundation) c\u00f3 tr\u1ee5 s\u1edf t\u1ea1i M\u1ef9, vi\u1ec7c \u0103n nhi\u1ec1u b\u1eefa g\u1ea7n gi\u1edd \u0111i ng\u1ee7 (trong v\u00f2ng kho\u1ea3ng 3 gi\u1edd) c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c t\u0103ng nguy c\u01a1 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/a>.<\/p>\n
  \u0110i\u1ec1u n\u00e0y cho th\u1ea5y vi\u1ec7c tr\u00e1nh b\u1eefa \u0103n th\u1ecbnh so\u1ea1n ho\u1eb7c \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n 3 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n
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  \n
  \n
  $\"Gi\u1ea3i$ <\/a>
  \n
  Gi\u1ea3i ph\u00e1p h\u1ed7 tr\u1ee3 t\u00e1i t\u1ea1o gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean, ng\u1ee7 s\u00e2u gi\u1ea5c h\u01a1n<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
  \n <\/i>\n <\/div>\n
  <\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
  2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Ng\u1eebng l\u00e0m vi\u1ec7c ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c \u0111\u00f2i h\u1ecfi nh\u1eadn th\u1ee9c<\/em><\/strong><\/p>\n
  S\u1ef1 k\u00edch th\u00edch nh\u1eadn th\u1ee9c tr\u01b0\u1edbc khi ng\u1ee7, t\u1ee9c l\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng k\u00edch th\u00edch tinh th\u1ea7n, lo l\u1eafng ho\u1eb7c c\u00f4ng vi\u1ec7c c\u00f3 t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u gi\u1ea5c ng\u1ee7.<\/p>\n
  M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean nh\u1eefng ng\u01b0\u1eddi t\u00ecnh nguy\u1ec7n kh\u1ecfe m\u1ea1nh cho th\u1ea5y, vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eadn th\u1ee9c tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0m k\u00e9o d\u00e0i \u0111\u00e1ng k\u1ec3 th\u1eddi gian b\u1eaft \u0111\u1ea7u gi\u1ea5c ng\u1ee7. <\/p>\n
  H\u01a1n n\u1eefa, vi\u1ec7c gi\u1ea3m s\u1ef1 k\u00edch th\u00edch nh\u1eadn th\u1ee9c \u0111\u00e3 \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn l\u00e0 m\u1ed9t m\u1ee5c ti\u00eau trong c\u00e1c li\u1ec7u ph\u00e1p \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7<\/a>.<\/p>\n
  1 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Tr\u00e1nh m\u00e0n h\u00ecnh, \u0111i\u1ec7n tho\u1ea1i, TV, m\u00e1y t\u00ednh x\u00e1ch tay<\/em><\/strong><\/p>\n
  C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ee9ng minh r\u00f5 r\u00e0ng r\u1eb1ng vi\u1ec7c tr\u00e1nh ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh<\/a> g\u1ea7n gi\u1edd \u0111i ng\u1ee7 gi\u00fap duy tr\u00ec t\u00edn hi\u1ec7u melatonin<\/a> v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n.<\/p>\n
  M\u1ed9t \u0111\u00e1nh gi\u00e1 c\u00f3 h\u1ec7 th\u1ed1ng cho th\u1ea5y vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng th\u1eddi gian b\u1eaft \u0111\u1ea7u gi\u1ea5c ng\u1ee7 trong nhi\u1ec1u nghi\u00ean c\u1ee9u. M\u1eb7c d\u00f9 k\u1ebft qu\u1ea3 c\u00f2n ch\u01b0a th\u1ed1ng nh\u1ea5t nh\u01b0g khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh \u00e1nh s\u00e1ng xanh \u1ee9c ch\u1ebf s\u1ea3n xu\u1ea5t melatonin, m\u1ed9t ch\u1ea5t r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 b\u00e1o hi\u1ec7u cho c\u01a1 th\u1ec3 bi\u1ebft \u0111\u00e3 \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7.<\/p>\n
  \n
  \n
  Quy t\u1eafc ng\u1ee7 10-3-2-1 t\u1eadp h\u1ee3p m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p v\u1ec7 sinh gi\u1ea5c ng\u1ee7 d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng theo m\u1ed9t c\u00e1ch c\u00f3 c\u1ea5u tr\u00fac, d\u1ec5 nh\u1edb. Tuy nhi\u00ean, v\u00ec ch\u01b0a c\u00f3 th\u1eed nghi\u1ec7m \u0111\u1ed1i ch\u1ee9ng ng\u1eabu nhi\u00ean l\u1edbn n\u00e0o ki\u1ec3m tra to\u00e0n b\u1ed9 quy t\u1eafc n\u00e0y nh\u01b0 m\u1ed9t “ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb” n\u00ean h\u1ea7u h\u1ebft b\u1eb1ng ch\u1ee9ng ch\u1ec9 d\u1ef1a tr\u00ean c\u00e1c th\u00e0nh ph\u1ea7n ri\u00eang l\u1ebb, ch\u1ee9 kh\u00f4ng ph\u1ea3i to\u00e0n b\u1ed9 quy t\u1eafc.<\/p>\n
  Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, quy t\u1eafc n\u00e0y c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u00e2u m\u00e0 kh\u00f4ng t\u1ed1n nhi\u1ec1u c\u00f4ng s\u1ee9c. C\u1ea7n l\u01b0u \u00fd, quy t\u1eafc n\u00e0y kh\u00f4ng th\u1ec3 thay th\u1ebf cho c\u00e1c bi\u1ec7n ph\u00e1p can thi\u1ec7p y t\u1ebf ho\u1eb7c t\u00e2m l\u00fd n\u1ebfu \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n m\u1eafc ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/p>\n<\/p><\/div>\n<\/div>\n
  M\u1eddi b\u1ea1n xem th\u00eam:<\/h4>\n
  \n $\"3$ <\/a>3 nguy\u00ean t\u1eafc gi\u00fap ng\u1ee7 s\u00e2u t\u1ef1 nhi\u00ean<\/a><\/p>\n
  SK\u0110S – Theo \u0110\u00f4ng y, gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, c\u00e2n b\u1eb1ng \u00e2m d\u01b0\u01a1ng v\u00e0 \u0111i\u1ec1u h\u00f2a ch\u1ee9c n\u0103ng t\u1ea1ng ph\u1ee7…<\/p>\n<\/div>\n
  <\/p>\n","protected":false},"excerpt":{"rendered":"
  1. Quy t\u1eafc 10-3-2-1 l\u00e0 g\u00ec? N\u1ed9i dung 1. Quy t\u1eafc 10-3-2-1 l\u00e0 g\u00ec? 2. T\u00e1c d\u1ee5ng c\u1ee7a qui t\u1eafc 10-3-2-1 v\u1edbi gi\u1ea5c ng\u1ee7 Qui t\u1eafc 10-3-2-1 g\u1ed3m: 10 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Ng\u1eebng caffeine. 3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: Kh\u00f4ng \u0103n qu\u00e1 no ho\u1eb7c u\u1ed1ng r\u01b0\u1ee3u. 2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7: […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1131","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1131","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1131"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1131\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1131"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}