{"id":2439,"date":"2026-06-16T23:01:19","date_gmt":"2026-06-16T23:01:19","guid":{"rendered":"https:\/\/olylife.international\/uncategorized\/daily-quality-sleep-wellness-2026-06-17\/"},"modified":"2026-06-16T23:01:19","modified_gmt":"2026-06-16T23:01:19","slug":"chat-luong-giac-ngu-hang-ngay-suc-khoe-17-06-2026","status":"publish","type":"post","link":"https:\/\/olylife.international\/vn\/suc-khoe\/chat-luong-giac-ngu-hang-ngay-suc-khoe-17-06-2026\/","title":{"rendered":"L\u1eddi khuy\u00ean ng\u00e0y th\u1ee9 T\u01b0: T\u1ea1i sao gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng c\u00f3 th\u1ec3 l\u00e0 c\u00f4ng c\u1ee5 m\u1ea1nh m\u1ebd nh\u1ea5t gi\u00fap b\u1ea1n kh\u1ecfe m\u1ea1nh"},"content":{"rendered":"

\u0110\u00e2y l\u00e0 \u0111i\u1ec1u m\u00e0 h\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u bi\u1ebft nh\u01b0ng hi\u1ebfm khi tr\u00e2n tr\u1ecdng: Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng c\u00f3 th\u1ec3 l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh.<\/strong>. Kh\u00f4ng ph\u1ea3i th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng. Kh\u00f4ng ph\u1ea3i si\u00eau th\u1ef1c ph\u1ea9m. Kh\u00f4ng ph\u1ea3i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. Gi\u1ea5c ng\u1ee7.<\/p>\n

Tuy nhi\u00ean, trong n\u1ec1n v\u0103n h\u00f3a lu\u00f4n ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng ng\u1eebng ngh\u1ec9 hi\u1ec7n nay, ngh\u1ec9 ng\u01a1i th\u01b0\u1eddng l\u00e0 \u0111i\u1ec1u \u0111\u1ea7u ti\u00ean ch\u00fang ta hy sinh. B\u00e0i vi\u1ebft "Tr\u00ed tu\u1ec7 ng\u00e0y th\u1ee9 T\u01b0" h\u00f4m nay s\u1ebd kh\u00e1m ph\u00e1 l\u00fd do t\u1ea1i sao s\u1ef1 \u0111\u00e1nh \u0111\u1ed5i \u0111\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n ph\u1ea3i tr\u1ea3 gi\u00e1 nhi\u1ec1u h\u01a1n b\u1ea1n t\u01b0\u1edfng \u2013 v\u00e0 nghi\u00ean c\u1ee9u th\u1ef1c t\u1ebf n\u00f3i g\u00ec v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe.<\/p>\n

V\u00ec sao gi\u1ea5c ng\u1ee7 l\u1ea1i quan tr\u1ecdng h\u01a1n b\u1ea1n ngh\u0129<\/h2>\n

Trong gi\u1ea5c ng\u1ee7 s\u00e2u, c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 "ngh\u1ec9 ng\u01a1i" m\u00e0 c\u00f2n t\u00edch c\u1ef1c s\u1eeda ch\u1eefa, ph\u1ee5c h\u1ed3i v\u00e0 \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i. Nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed... T\u1ea1p ch\u00ed Y h\u1ecdc Th\u1ef1c nghi\u1ec7m<\/em> Nghi\u00ean c\u1ee9u cho th\u1ea5y gi\u1ea5c ng\u1ee7 \u0111\u1ea7y \u0111\u1ee7 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch kh\u1ecfe m\u1ea1nh b\u1eb1ng c\u00e1ch th\u00fac \u0111\u1ea9y s\u1ea3n xu\u1ea5t cytokine - c\u00e1c protein gi\u00fap c\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng v\u1edbi t\u00ecnh tr\u1ea1ng vi\u00eam nhi\u1ec5m.<\/p>\n

Gi\u1ea5c ng\u1ee7 c\u0169ng l\u00e0 l\u00fac n\u00e3o b\u1ed9 c\u1ee7ng c\u1ed1 k\u00fd \u1ee9c v\u00e0 x\u1eed l\u00fd c\u1ea3m x\u00fac. M\u1ed9t nghi\u00ean c\u1ee9u trong Sinh h\u1ecdc hi\u1ec7n t\u1ea1i<\/em> Nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ec9 c\u1ea7n m\u1ed9t \u0111\u00eam ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng \u0111i\u1ec1u ti\u1ebft c\u1ea3m x\u00fac l\u00ean t\u1edbi 60%. C\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i v\u00e0o bu\u1ed5i s\u00e1ng? \u0110\u00f3 kh\u00f4ng ch\u1ec9 l\u00e0 do m\u1ec7t m\u1ecfi \u2014 m\u00e0 l\u00e0 do n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n thi\u1ebfu \u0111i kho\u1ea3ng th\u1eddi gian duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng v\u00e0o ban \u0111\u00eam.<\/p>\n

Ba thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n t\u1ed1i nay<\/h2>\n

1. H\u00e3y t\u1ea1o ra m\u1ed9t nghi th\u1ee9c th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7.<\/strong> C\u01a1 th\u1ec3 b\u1ea1n ho\u1ea1t \u0111\u1ed9ng t\u1ed1t nh\u1ea5t khi nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng t\u00edn hi\u1ec7u \u0111\u1ec1u \u0111\u1eb7n. M\u1ed9t th\u00f3i quen tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n t\u1eeb 20-30 ph\u00fat \u2014 nh\u01b0 gi\u1ea3m \u00e1nh s\u00e1ng, gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng ho\u1eb7c vi\u1ebft nh\u1eadt k\u00fd \u2014 gi\u00fap h\u1ec7 th\u1ea7n kinh chuy\u1ec3n t\u1eeb ch\u1ebf \u0111\u1ed9 t\u1ec9nh t\u00e1o sang ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i. N\u1ebfu b\u1ea1n \u0111ang n\u1ed7 l\u1ef1c th\u1ef1c hi\u1ec7n m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111\u00f3... nghi th\u1ee9c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe bu\u1ed5i s\u00e1ng<\/a>, H\u00e3y coi \u0111\u00e2y nh\u01b0 phi\u00ean b\u1ea3n bu\u1ed5i t\u1ed1i c\u1ee7a n\u00f3.<\/p>\n

2. H\u00e3y t\u00ecm \u0111\u1ebfn c\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m d\u1ecbu.<\/strong> M\u1ed9t s\u1ed1 lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c theo truy\u1ec1n th\u1ed1ng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7. Hoa chamomile<\/a>, V\u00ed d\u1ee5, n\u00f3 ch\u1ee9a apigenin \u2014 m\u1ed9t h\u1ee3p ch\u1ea5t li\u00ean k\u1ebft v\u1edbi c\u00e1c th\u1ee5 th\u1ec3 trong n\u00e3o b\u1ed9 li\u00ean quan \u0111\u1ebfn s\u1ef1 th\u01b0 gi\u00e3n. Hoa l\u1ea1c ti\u00ean v\u00e0 r\u1ec5 c\u00e2y n\u1eef lang c\u0169ng l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn nh\u1eb9 nh\u00e0ng kh\u00e1c \u0111\u00e1ng \u0111\u1ec3 kh\u00e1m ph\u00e1.<\/p>\n

3. H\u1ed7 tr\u1ee3 ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n trong su\u1ed1t c\u1ea3 ng\u00e0y.<\/strong> Thi\u1ebfu ng\u1ee7 v\u00e0 c\u0103ng th\u1eb3ng gia t\u0103ng t\u1ea1o th\u00e0nh m\u1ed9t v\u00f2ng lu\u1ea9n qu\u1ea9n \u2014 m\u1ed7i y\u1ebfu t\u1ed1 \u0111\u1ec1u th\u00fac \u0111\u1ea9y y\u1ebfu t\u1ed1 kia. C\u00e1c ch\u1ea5t th\u00edch nghi nh\u01b0 ashwagandha<\/a> \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u1ec1 ti\u1ec1m n\u0103ng h\u1ed7 tr\u1ee3 duy tr\u00ec m\u1ee9c cortisol kh\u1ecfe m\u1ea1nh, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng th\u01b0 gi\u00e3n h\u01a1n v\u00e0o ban \u0111\u00eam. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2019 trong Cureus<\/em> Nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia s\u1eed d\u1ee5ng chi\u1ebft xu\u1ea5t r\u1ec5 ashwagandha \u0111\u00e3 b\u00e1o c\u00e1o ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 trong v\u00f2ng 10 tu\u1ea7n.<\/p>\n

Tr\u00ed tu\u1ec7<\/h2>\n

Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u xa x\u1ec9 \u2014 m\u00e0 l\u00e0 n\u1ec1n t\u1ea3ng gi\u00fap m\u1ecdi ph\u01b0\u01a1ng ph\u00e1p ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe kh\u00e1c ph\u00e1t huy hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n. dinh d\u01b0\u1ee1ng<\/a>, Kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng, s\u1ef1 minh m\u1eabn tinh th\u1ea7n c\u1ee7a b\u1ea1n - t\u1ea5t c\u1ea3 \u0111\u1ec1u d\u1ef1a tr\u00ean gi\u1ea5c ng\u1ee7 ngon m\u00e0 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c m\u1ed7i \u0111\u00eam.<\/p>\n

Th\u1eed th\u00e1ch t\u1ed1i nay:<\/strong> H\u00e3y ch\u1ecdn m\u1ed9t trong ba ca l\u00e0m vi\u1ec7c tr\u00ean v\u00e0 th\u1eed th\u1ef1c hi\u1ec7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. B\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb th\u00f4i. C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea3m \u01a1n b\u1ea1n \u0111\u1ea5y. \ud83c\udf3f<\/p>","protected":false},"excerpt":{"rendered":"

Here’s something most of us know but rarely honor: quality sleep may be the single most impactful thing you can do for your health. Not supplements. Not superfoods. Not an intense workout. Sleep. Yet in our always-on culture, rest often feels like the first thing we sacrifice. Today’s Wednesday Wisdom explores why that trade-off may…<\/p>","protected":false},"author":1,"featured_media":2438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[71],"tags":[],"class_list":["post-2439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"taxonomy_info":{"category":[{"value":71,"label":"Wellness"}]},"featured_image_src_large":["https:\/\/olylife.international\/wp-content\/uploads\/2026\/06\/daily-quality-sleep-wellness-20260617.jpg",1344,752,false],"author_info":{"display_name":"matthewjonjones@gmail.com","author_link":"https:\/\/olylife.international\/vn\/author\/matthewjonjonesgmail-com\/"},"comment_info":0,"category_info":[{"term_id":71,"name":"Wellness","slug":"wellness","term_group":0,"term_taxonomy_id":71,"taxonomy":"category","description":"","parent":0,"count":76,"filter":"raw","cat_ID":71,"category_count":76,"category_description":"","cat_name":"Wellness","category_nicename":"wellness","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/2439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/comments?post=2439"}],"version-history":[{"count":0,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/2439\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media\/2438"}],"wp:attachment":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media?parent=2439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/categories?post=2439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/tags?post=2439"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}