{"id":5055,"date":"2025-11-10T15:51:35","date_gmt":"2025-11-10T08:51:35","guid":{"rendered":"https:\/\/nemtanthangphu.com\/?p=5055"},"modified":"2025-11-10T15:51:35","modified_gmt":"2025-11-10T08:51:35","slug":"bai-tap-gian-co-lung-truoc-khi-ngu","status":"publish","type":"post","link":"https:\/\/nemtanthangphu.com\/en\/bai-tap-gian-co-lung-truoc-khi-ngu\/","title":{"rendered":"B\u00e0i T\u1eadp Gi\u00e3n C\u01a1 L\u01b0ng Tr\u01b0\u1edbc Khi Ng\u1ee7 Gi\u00fap Gi\u1ea3m \u0110au Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<h2 data-start=\"447\" data-end=\"517\">\ud83d\udcaa <strong data-start=\"453\" data-end=\"517\">B\u00e0i T\u1eadp Gi\u00e3n C\u01a1 L\u01b0ng Tr\u01b0\u1edbc Khi Ng\u1ee7 Gi\u00fap Gi\u1ea3m \u0110au, D\u1ec5 Ng\u1ee7 H\u01a1n<\/strong><\/h2>\n<p data-start=\"519\" data-end=\"815\">Sau m\u1ed9t ng\u00e0y d\u00e0i ng\u1ed3i l\u00e0m vi\u1ec7c, c\u1ed9t s\u1ed1ng v\u00e0 v\u00f9ng l\u01b0ng d\u01b0\u1edbi ph\u1ea3i ch\u1ecbu \u00e1p l\u1ef1c li\u00ean t\u1ee5c.<br data-start=\"604\" data-end=\"607\" \/>N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1ecb <strong data-start=\"631\" data-end=\"665\">\u0111au l\u01b0ng, m\u1ecfi vai g\u00e1y, kh\u00f3 ng\u1ee7<\/strong>, th\u00ec v\u00e0i <strong data-start=\"675\" data-end=\"713\">b\u00e0i t\u1eadp gi\u00e3n c\u01a1 l\u01b0ng tr\u01b0\u1edbc khi ng\u1ee7<\/strong> c\u00f3 th\u1ec3 gi\u00fap <strong data-start=\"726\" data-end=\"747\">gi\u1ea3m \u0111au hi\u1ec7u qu\u1ea3<\/strong>, <strong data-start=\"749\" data-end=\"768\">th\u01b0 gi\u00e3n c\u01a1 th\u1ec3<\/strong> v\u00e0 <strong data-start=\"772\" data-end=\"805\">c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/strong> r\u00f5 r\u1ec7t.<\/p>\n<hr data-start=\"817\" data-end=\"820\" \/>\n<h3 data-start=\"822\" data-end=\"879\">\ud83c\udf19 <strong data-start=\"829\" data-end=\"879\">1. L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c gi\u00e3n c\u01a1 l\u01b0ng tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/h3>\n<p data-start=\"881\" data-end=\"998\">Theo c\u00e1c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, vi\u1ec7c <strong data-start=\"923\" data-end=\"949\">gi\u00e3n c\u01a1 l\u01b0ng nh\u1eb9 nh\u00e0ng<\/strong> 10\u201315 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch:<\/p>\n<ul data-start=\"999\" data-end=\"1293\">\n<li data-start=\"999\" data-end=\"1063\">\n<p data-start=\"1001\" data-end=\"1063\"><strong data-start=\"1001\" data-end=\"1029\">Gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng<\/strong> sau c\u1ea3 ng\u00e0y ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng l\u00e2u.<\/p>\n<\/li>\n<li data-start=\"1064\" data-end=\"1146\">\n<p data-start=\"1066\" data-end=\"1146\"><strong data-start=\"1066\" data-end=\"1094\">K\u00edch th\u00edch tu\u1ea7n ho\u00e0n m\u00e1u<\/strong>, gi\u00fap c\u01a1 l\u01b0ng th\u1ea3 l\u1ecfng, d\u1ec5 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u.<\/p>\n<\/li>\n<li data-start=\"1147\" data-end=\"1213\">\n<p data-start=\"1149\" data-end=\"1213\"><strong data-start=\"1149\" data-end=\"1194\">Ph\u00f2ng ng\u1eeba \u0111au m\u1ecfi l\u01b0ng, tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/strong> v\u00e0 c\u0103ng c\u1ee9ng c\u01a1.<\/p>\n<\/li>\n<li data-start=\"1214\" data-end=\"1293\">\n<p data-start=\"1216\" data-end=\"1293\"><strong data-start=\"1216\" data-end=\"1244\">H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i gi\u1ea5c ng\u1ee7<\/strong> cho ng\u01b0\u1eddi hay b\u1ecb m\u1ea5t ng\u1ee7 do \u0111au l\u01b0ng m\u00e3n t\u00ednh.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1295\" data-end=\"1298\" \/>\n<h3 data-start=\"1300\" data-end=\"1375\">\ud83e\uddd8 <strong data-start=\"1307\" data-end=\"1375\">2. Top 5 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 l\u01b0ng tr\u01b0\u1edbc khi ng\u1ee7 d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0<\/strong><\/h3>\n<h4 data-start=\"1377\" data-end=\"1420\">\u2705 <strong data-start=\"1384\" data-end=\"1420\">B\u00e0i 1: T\u01b0 th\u1ebf \u00f4m g\u1ed1i (Apanasana)<\/strong><\/h4>\n<ul data-start=\"1421\" data-end=\"1600\">\n<li data-start=\"1421\" data-end=\"1485\">\n<p data-start=\"1423\" data-end=\"1485\">N\u1eb1m ng\u1eeda, g\u1eadp \u0111\u1ea7u g\u1ed1i, d\u00f9ng hai tay \u00f4m s\u00e1t \u0111\u1ea7u g\u1ed1i v\u00e0o ng\u1ef1c.<\/p>\n<\/li>\n<li data-start=\"1486\" data-end=\"1600\">\n<p data-start=\"1488\" data-end=\"1600\">Gi\u1eef 20\u201330 gi\u00e2y, h\u00edt th\u1edf s\u00e2u, sau \u0111\u00f3 th\u1ea3 ra.<br data-start=\"1531\" data-end=\"1534\" \/>\ud83d\udc49 Gi\u00fap <strong data-start=\"1542\" data-end=\"1569\">th\u01b0 gi\u00e3n v\u00f9ng th\u1eaft l\u01b0ng<\/strong> v\u00e0 gi\u1ea3m c\u0103ng c\u01a1 nhanh ch\u00f3ng.<br \/>\n<img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQrG_HOt6DUXtooU_4bu_wqI7a3Ku7rTrNAQQ&amp;s\" alt=\"B\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01b0\u1eddng m\u00e1u n\u00e3o, ng\u0103n ng\u1eeba ch\u00f3ng m\u1eb7t\" \/><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1602\" data-end=\"1605\" \/>\n<h4 data-start=\"1607\" data-end=\"1652\">\u2705 <strong data-start=\"1614\" data-end=\"1652\">B\u00e0i 2: T\u01b0 th\u1ebf em b\u00e9 (Child\u2019s Pose)<\/strong><\/h4>\n<ul data-start=\"1653\" data-end=\"1821\">\n<li data-start=\"1653\" data-end=\"1704\">\n<p data-start=\"1655\" data-end=\"1704\">Qu\u1ef3 g\u1ed1i, du\u1ed7i tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc, tr\u00e1n ch\u1ea1m n\u1ec7m.<\/p>\n<\/li>\n<li data-start=\"1705\" data-end=\"1821\">\n<p data-start=\"1707\" data-end=\"1821\">Gi\u1eef t\u01b0 th\u1ebf trong 30\u201360 gi\u00e2y, h\u00edt th\u1edf \u0111\u1ec1u.<br data-start=\"1748\" data-end=\"1751\" \/>\ud83d\udc49 Gi\u00fap <strong data-start=\"1759\" data-end=\"1787\">k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u01a1 l\u01b0ng<\/strong> v\u00e0 <strong data-start=\"1791\" data-end=\"1818\">gi\u1ea3i t\u1ecfa stress c\u1ef1c t\u1ed1t<\/strong>.<br \/>\n<img decoding=\"async\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/800x0\/filters:quality(95)\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/loi_ich_tuyet_voi_cua_tu_the_em_be_trong_yoga2_bbc5b436d4.jpg\" alt=\"T\u01b0 th\u1ebf em b\u00e9 trong yoga: b\u00ed quy\u1ebft th\u01b0 gi\u00e3n tinh th\u1ea7n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c\" \/><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1823\" data-end=\"1826\" \/>\n<h4 data-start=\"1828\" data-end=\"1879\">\u2705 <strong data-start=\"1835\" data-end=\"1879\">B\u00e0i 3: T\u01b0 th\u1ebf m\u00e8o \u2013 b\u00f2 (Cat-Cow Stretch)<\/strong><\/h4>\n<ul data-start=\"1880\" data-end=\"2078\">\n<li data-start=\"1880\" data-end=\"1915\">\n<p data-start=\"1882\" data-end=\"1915\">Ch\u1ed1ng hai tay hai g\u1ed1i tr\u00ean n\u1ec7m.<\/p>\n<\/li>\n<li data-start=\"1916\" data-end=\"2078\">\n<p data-start=\"1918\" data-end=\"2078\">Cong l\u01b0ng l\u00ean (m\u00e8o), h\u1ea1 l\u01b0ng xu\u1ed1ng (b\u00f2) nh\u1ecbp nh\u00e0ng 10\u201315 l\u1ea7n.<br data-start=\"1979\" data-end=\"1982\" \/>\ud83d\udc49 Gi\u00fap <strong data-start=\"1990\" data-end=\"2021\">t\u0103ng linh ho\u1ea1t cho c\u1ed9t s\u1ed1ng<\/strong>, <strong data-start=\"2023\" data-end=\"2045\">gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi<\/strong> v\u00e0 <strong data-start=\"2049\" data-end=\"2075\">th\u01b0 gi\u00e3n th\u1ea7n kinh t\u1ecda<\/strong>.<br \/>\n<img decoding=\"async\" src=\"https:\/\/yogaismylife.vn\/wp-content\/uploads\/2024\/04\/tu-the-con-meo-trong-yoga-3.jpg\" alt=\"Ph\u00e2n t\u00edch t\u01b0 th\u1ebf M\u00e8o B\u00f2 Marjaryasana-Bitilasanav: Gi\u1ea3i ph\u1eabu &amp; K\u1ef9 thu\u1eadt\" \/><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2080\" data-end=\"2083\" \/>\n<h4 data-start=\"2085\" data-end=\"2138\">\u2705 <strong data-start=\"2092\" data-end=\"2138\">B\u00e0i 4: T\u01b0 th\u1ebf xoay c\u1ed9t s\u1ed1ng (Spinal Twist)<\/strong><\/h4>\n<ul data-start=\"2139\" data-end=\"2306\">\n<li data-start=\"2139\" data-end=\"2172\">\n<p data-start=\"2141\" data-end=\"2172\">N\u1eb1m ng\u1eeda, dang tay ngang vai.<\/p>\n<\/li>\n<li data-start=\"2173\" data-end=\"2306\">\n<p data-start=\"2175\" data-end=\"2306\">G\u1eadp \u0111\u1ea7u g\u1ed1i, xoay nh\u1eb9 sang m\u1ed9t b\u00ean, gi\u1eef 30 gi\u00e2y, \u0111\u1ed5i b\u00ean.<br data-start=\"2232\" data-end=\"2235\" \/>\ud83d\udc49 K\u00e9o gi\u00e3n <strong data-start=\"2247\" data-end=\"2279\">c\u01a1 l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u01a1 ch\u00e9o b\u1ee5ng<\/strong>, gi\u1ea3m nh\u1ee9c m\u1ecfi hi\u1ec7u qu\u1ea3.<br \/>\n<img decoding=\"async\" src=\"https:\/\/thegioidotap.vn\/wp-content\/uploads\/2020\/12\/Spinal-Twist-Pose.jpg\" alt=\"5 \u0111\u1ed9ng t\u00e1c yoga tr\u1ecb \u0111au l\u01b0ng t\u1ea1i nh\u00e0 | Th\u1ebf gi\u1edbi \u0111\u1ed3 t\u1eadp\" \/><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2308\" data-end=\"2311\" \/>\n<h4 data-start=\"2313\" data-end=\"2359\">\u2705 <strong data-start=\"2320\" data-end=\"2359\">B\u00e0i 5:<\/strong><\/h4>\n<ul data-start=\"2360\" data-end=\"2538\">\n<li data-start=\"2360\" data-end=\"2405\">\n<p data-start=\"2362\" data-end=\"2405\">N\u1eb1m ng\u1eeda, g\u1eadp \u0111\u1ea7u g\u1ed1i, b\u00e0n ch\u00e2n ch\u1ea1m n\u1ec7m.<\/p>\n<\/li>\n<li data-start=\"2406\" data-end=\"2538\">\n<p data-start=\"2408\" data-end=\"2538\">\u0110\u1ea9y h\u00f4ng l\u00ean cao, si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef 20\u201330 gi\u00e2y.<br data-start=\"2455\" data-end=\"2458\" \/>\ud83d\udc49 Gi\u00fap <strong data-start=\"2466\" data-end=\"2498\">t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l\u01b0ng \u2013 h\u00f4ng<\/strong>, h\u1ed7 tr\u1ee3 <strong data-start=\"2507\" data-end=\"2537\">duy tr\u00ec c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh<\/strong>.<br \/>\n<img decoding=\"async\" src=\"https:\/\/yogaclubvietnam.com\/wp-content\/uploads\/2020\/12\/t%C6%B0-th%E1%BA%BF-c%C3%A2y-c%E1%BA%A7u-1.jpg\" alt=\"T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Bridge pose) - Yoga Club Vietnam\" \/><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2540\" data-end=\"2543\" \/>\n<h3 data-start=\"2545\" data-end=\"2609\">\ud83d\udecf\ufe0f <strong data-start=\"2553\" data-end=\"2609\">3. G\u1ee3i \u00fd: K\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n v\u1edbi n\u1ec7m t\u1ed1t cho c\u1ed9t s\u1ed1ng<\/strong><\/h3>\n<p data-start=\"2611\" data-end=\"2792\">M\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap <strong data-start=\"2638\" data-end=\"2664\">gi\u1ea3m \u0111au l\u01b0ng hi\u1ec7u qu\u1ea3<\/strong> ch\u00ednh l\u00e0 <strong data-start=\"2674\" data-end=\"2693\">n\u1ec7m ng\u1ee7 ph\u00f9 h\u1ee3p<\/strong>.<br data-start=\"2694\" data-end=\"2697\" \/>N\u1ebfu b\u1ea1n \u0111ang n\u1eb1m n\u1ec7m qu\u00e1 m\u1ec1m ho\u1eb7c \u0111\u00e3 x\u1eb9p l\u00fan, m\u1ecdi n\u1ed7 l\u1ef1c gi\u00e3n c\u01a1 \u0111\u1ec1u kh\u00f3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a.<\/p>\n<p data-start=\"2794\" data-end=\"2889\">\ud83d\udc49 <strong data-start=\"2797\" data-end=\"2837\">N\u1ec7m cao su thi\u00ean nhi\u00ean T\u00e2n Th\u0103ng Ph\u00fa<\/strong> \u0111\u01b0\u1ee3c chuy\u00ean gia khuy\u00ean d\u00f9ng cho ng\u01b0\u1eddi \u0111au l\u01b0ng nh\u1edd:<\/p>\n<ul data-start=\"2890\" data-end=\"3092\">\n<li data-start=\"2890\" data-end=\"2956\">\n<p data-start=\"2892\" data-end=\"2956\"><strong data-start=\"2892\" data-end=\"2919\">\u0110\u1ed9 \u0111\u00e0n h\u1ed3i chu\u1ea9n y khoa<\/strong>, h\u1ed7 tr\u1ee3 n\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng t\u1ef1 nhi\u00ean.<\/p>\n<\/li>\n<li data-start=\"2957\" data-end=\"3015\">\n<p data-start=\"2959\" data-end=\"3015\"><strong data-start=\"2959\" data-end=\"2975\">B\u1ec1 m\u1eb7t \u00eam \u00e1i<\/strong>, kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c l\u00ean v\u00f9ng l\u01b0ng d\u01b0\u1edbi.<\/p>\n<\/li>\n<li data-start=\"3016\" data-end=\"3092\">\n<p data-start=\"3018\" data-end=\"3092\"><strong data-start=\"3018\" data-end=\"3045\">Tho\u00e1ng kh\u00ed, kh\u00e1ng khu\u1ea9n<\/strong>, gi\u00fap gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 t\u1ed1t h\u01a1n.<\/p>\n<p><figure id=\"attachment_4900\" aria-describedby=\"caption-attachment-4900\" style=\"width: 1080px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4900\" src=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13.jpg\" alt=\"N\u00ca\u0323M CAO SU THI\u00caN NHI\u00caN\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13.jpg 1080w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-300x300.jpg 300w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-1024x1024.jpg 1024w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-150x150.jpg 150w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-768x768.jpg 768w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-12x12.jpg 12w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-500x500.jpg 500w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-600x600.jpg 600w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-50x50.jpg 50w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/10\/13-80x80.jpg 80w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><figcaption id=\"caption-attachment-4900\" class=\"wp-caption-text\">N\u00ca\u0323M CAO SU THI\u00caN NHI\u00caN<\/figcaption><\/figure><\/li>\n<\/ul>\n<hr data-start=\"3094\" data-end=\"3097\" \/>\n<h3 data-start=\"3099\" data-end=\"3149\">\ud83e\udde9 <strong data-start=\"3106\" data-end=\"3149\">4. L\u01b0u \u00fd khi gi\u00e3n c\u01a1 l\u01b0ng tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/h3>\n<ul data-start=\"3150\" data-end=\"3321\">\n<li data-start=\"3150\" data-end=\"3184\">\n<p data-start=\"3152\" data-end=\"3184\">T\u1eadp nh\u1eb9 nh\u00e0ng, kh\u00f4ng g\u1eafng s\u1ee9c.<\/p>\n<\/li>\n<li data-start=\"3185\" data-end=\"3224\">\n<p data-start=\"3187\" data-end=\"3224\">Duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i t\u1ed1i 10\u201315 ph\u00fat.<\/p>\n<\/li>\n<li data-start=\"3225\" data-end=\"3321\">\n<p data-start=\"3227\" data-end=\"3321\">K\u1ebft h\u1ee3p <strong data-start=\"3235\" data-end=\"3288\">n\u1ec7m ph\u00f9 h\u1ee3p, nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng m\u00e1t m\u1ebb v\u00e0 h\u00edt th\u1edf s\u00e2u<\/strong> \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 th\u01b0 gi\u00e3n t\u1ed1i \u0111a.<br \/>\n<strong data-start=\"4071\" data-end=\"4127\">\ud83c\udf81\u00a0Gi\u1ea3m 15% cho kh\u00e1ch h\u00e0ng m\u1edbi\u00a0khi \u0111\u1eb7t mua h\u00f4m nay.<br data-start=\"2224\" data-end=\"2227\" \/>\ud83d\udcde\u00a0Hotline:\u00a00888 99 96 47<br data-start=\"2256\" data-end=\"2259\" \/>\ud83c\udf10\u00a0Website:\u00a0<a class=\"decorated-link\" href=\"https:\/\/nemtanthangphu.com\/en\/\" target=\"_new\" rel=\"noopener\" data-start=\"2275\" data-end=\"2323\">nemtanthangphu.com<\/a><br data-start=\"2323\" data-end=\"2326\" \/>\ud83d\udcac\u00a0Facebook:\u00a0<a href=\"http:\/\/facebook.com\/nemtanthanngphu.tapus\">facebook.com\/nemtanthanngphu.tapus<\/a><br data-start=\"2377\" data-end=\"2380\" \/>\ud83d\ude9a\u00a0Giao h\u00e0ng t\u1eadn n\u01a1i \u2013 Thanh to\u00e1n khi nh\u1eadn h\u00e0ng.<\/strong><\/p>\n<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ec9 10 ph\u00fat m\u1ed7i t\u1ed1i \u2013 C\u01a1 l\u01b0ng th\u1ea3 l\u1ecfng, h\u1ebft \u0111au nh\u1ee9c v\u00e0 ng\u1ee7 ngon nh\u01b0 tr\u1ebb nh\u1edd 5 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n n\u00e0y!<\/p>","protected":false},"author":1,"featured_media":5056,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[3650,7152,7168,7184,7200,7216,4821,7153,7169,7185,7201,7217,4834,7154,7170,7186,7202,7218,4919,7155,7171,7187,7203,7219,4939,7156,7172,7188,7204,7220,4946,7157,7173,7189,7205,7221,5555,7158,7174,7190,7206,7222,6469,7159,7175,7191,7207,7223,7050,7160,7176,7192,7208,7224,205,7064,7161,7177,7193,7209,7225,238,7075,7162,7178,7194,7210,346,7135,7163,7179,7195,7211,348,7148,7164,7180,7196,7212,675,7149,7165,7181,7197,7213,719,7150,7166,7182,7198,7214,776,7151,7167,7183,7199,7215],"class_list":["post-5055","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc","tag-nem-ho-tro-cot-song","tag-bai-tap-giam-dau-lung","tag-nem-nang-do-lung","tag-bai-tap-y-khoa","tag-bai-tap-yoga-tai-giuong","tag-tap-the-duc-phuc-hoi-co-lung","tag-nem-giup-ngu-ngon","tag-bai-tap-thu-gian-lung","tag-tap-yoga-buoi-toi","tag-bai-tap-phuc-hoi-cot-song","tag-tap-yoga-voi-nem","tag-bai-tap-yoga-nang-do-cot-song","tag-nem-chinh-hang-viet-nam","tag-gian-co-lung-duoi","tag-bai-tap-nhe-truoc-khi-ngu","tag-bai-tap-sau-khi-ngoi-lau","tag-bai-tap-thu-gian-buoi-toi","tag-bai-tap-gian-co-lung-tot-nhat","tag-nem-cho-nguoi-cao-tuoi","tag-gian-co-cot-song","tag-thu-gian-cot-song-that-lung","tag-tap-the-duc-nhe-nhang","tag-nem-ben-dan-hoi","tag-cach-tap-yoga-truoc-khi-ngu","tag-nem-cho-dan-van-phong","tag-bai-tap-cho-nguoi-dau-lung","tag-bai-tap-giam-dau-than-kinh-toa","tag-bai-tap-keo-gian-xuong-song","tag-bai-tap-gian-co-buoi-toi","tag-bai-tap-thu-gian-co-the","tag-nem-tot-cho-nguoi-dau-lung","tag-tap-gian-co-tai-nha","tag-gian-co-hong","tag-bai-tap-yoga-cho-nguoi-lon-tuoi","tag-bai-tap-yoga-cot-song","tag-tap-luyen-tot-cho-lung","tag-nem-cao-su-nguyen-khoi","tag-bai-tap-truoc-khi-ngu","tag-tap-yoga-chua-dau-lung","tag-nem-y-khoa-viet-nam","tag-cach-giam-cang-co-lung","tag-giu-dang-cot-song-khoe-manh","tag-giam-dau-lung","tag-cach-giam-dau-lung","tag-bai-tap-giam-moi-lung","tag-cham-soc-cot-song-khoe-manh","tag-bai-tap-cho-dan-van-phong","tag-meo-ngu-ngon-cho-nguoi-dau-lung","tag-nem-cao-su-y-khoa","tag-bai-tap-yoga-cho-lung","tag-tap-yoga-tai-nha","tag-bai-tap-gian-co-giup-ngu-ngon","tag-bai-tap-gian-co-an-toan","tag-gian-co-hang-ngay","tag-nem-cao-su-thien-nhien","tag-nem-tot-cho-nguoi-ngoi-nhieu","tag-tap-yoga-giam-dau-lung","tag-tap-gian-co-toan-than","tag-bai-tap-ngu-sau-giac","tag-tap-the-duc-nhe-buoi-toi","tag-bai-tap-nhe-giup-giam-dau","tag-nem-tan-thang-phu","tag-nem-chong-vong-lung","tag-bai-tap-keo-gian-cot-song","tag-gian-co-co-vai-gay","tag-tap-yoga-buoi-toi-giam-dau","tag-thu-gian-co-the-truoc-khi-ngu","tag-nem-tot-cho-cot-song","tag-nem-giup-giam-dau-lung","tag-gian-co-thu-gian","tag-bai-tap-giup-ngu-ngon","tag-bai-tap-yoga-de-ngu","tag-cham-soc-lung-khoe","tag-nem-chong-dau-lung","tag-bai-tap-gian-co-lung-truoc-khi-ngu","tag-bai-tap-ngu-ngon","tag-tap-yoga-giup-ngu-sau","tag-bai-tap-gian-co-lung-nhe","tag-giam-dau-moi-co","tag-nem-cao-cap-tan-thang-phu","tag-gian-co-lung","tag-bai-tap-gian-co-lung-duoi","tag-bai-tap-gian-co-hieu-qua","tag-gian-co-giam-dau","tag-bai-tap-gian-co-giam-moi-lung","tag-nem-tan-thang-phu-chinh-hang","tag-thu-gian-co-lung","tag-bai-tap-tot-cho-cot-song","tag-cach-gian-co-lung","tag-bai-tap-giup-tha-long-lung","tag-bai-tap-yoga-giam-moi-vai-gay","tag-nem-cao-su-thien-nhien-tan-thang-phu","tag-tap-yoga-truoc-khi-ngu","tag-tap-luyen-cho-nguoi-dau-lung","tag-meo-giam-dau-lung","tag-bai-tap-giam-dau-lung-hieu-qua","tag-bai-tap-yoga-phuc-hoi-lung"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.8 (Yoast SEO v24.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>B\u00e0i T\u1eadp Gi\u00e3n C\u01a1 L\u01b0ng Tr\u01b0\u1edbc Khi Ng\u1ee7 Gi\u00fap Gi\u1ea3m \u0110au Hi\u1ec7u Qu\u1ea3 - N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa<\/title>\n<meta name=\"description\" content=\"Gi\u1ea3m \u0111au l\u01b0ng, th\u01b0 gi\u00e3n c\u1ed9t s\u1ed1ng v\u00e0 ng\u1ee7 ngon h\u01a1n v\u1edbi 5 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 l\u01b0ng tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u01b0\u1ee3c chuy\u00ean gia T\u00e2n Th\u0103ng Ph\u00fa khuy\u00ean d\u00f9ng.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nemtanthangphu.com\/en\/bai-tap-gian-co-lung-truoc-khi-ngu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00e0i T\u1eadp Gi\u00e3n C\u01a1 L\u01b0ng Tr\u01b0\u1edbc Khi Ng\u1ee7 Gi\u00fap Gi\u1ea3m \u0110au Hi\u1ec7u Qu\u1ea3\" \/>\n<meta property=\"og:description\" content=\"Gi\u1ea3m \u0111au l\u01b0ng, th\u01b0 gi\u00e3n c\u1ed9t s\u1ed1ng v\u00e0 ng\u1ee7 ngon h\u01a1n v\u1edbi 5 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 l\u01b0ng tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u01b0\u1ee3c chuy\u00ean gia T\u00e2n Th\u0103ng Ph\u00fa khuy\u00ean d\u00f9ng.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nemtanthangphu.com\/en\/bai-tap-gian-co-lung-truoc-khi-ngu\/\" \/>\n<meta property=\"og:site_name\" content=\"N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/nemtanthanngphu.tapus\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-10T08:51:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/tu-the-cay-cau-1.jpg\" \/>\n\t<meta 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Gi\u00e3n C\u01a1 L\u01b0ng Tr\u01b0\u1edbc Khi Ng\u1ee7 Gi\u00fap Gi\u1ea3m \u0110au Hi\u1ec7u Qu\u1ea3\",\"datePublished\":\"2025-11-10T08:51:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/nemtanthangphu.com\/bai-tap-gian-co-lung-truoc-khi-ngu\/\"},\"wordCount\":911,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/nemtanthangphu.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/nemtanthangphu.com\/bai-tap-gian-co-lung-truoc-khi-ngu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/tu-the-cay-cau-1.jpg\",\"keywords\":[\"n\u1ec7m h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng\",\"b\u00e0i t\u1eadp gi\u1ea3m \u0111au l\u01b0ng\",\"n\u1ec7m n\u00e2ng \u0111\u1ee1 l\u01b0ng\",\"b\u00e0i t\u1eadp y khoa\",\"b\u00e0i t\u1eadp yoga t\u1ea1i gi\u01b0\u1eddng\",\"t\u1eadp th\u1ec3 d\u1ee5c ph\u1ee5c h\u1ed3i c\u01a1 l\u01b0ng\",\"n\u1ec7m gi\u00fap ng\u1ee7 ngon\",\"b\u00e0i t\u1eadp th\u01b0 gi\u00e3n l\u01b0ng\",\"t\u1eadp yoga bu\u1ed5i 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t\u1eadp k\u00e9o gi\u00e3n x\u01b0\u01a1ng s\u1ed1ng\",\"b\u00e0i t\u1eadp gi\u00e3n c\u01a1 bu\u1ed5i t\u1ed1i\",\"b\u00e0i t\u1eadp th\u01b0 gi\u00e3n c\u01a1 th\u1ec3\",\"n\u1ec7m t\u1ed1t cho ng\u01b0\u1eddi \u0111au l\u01b0ng\",\"t\u1eadp gi\u00e3n c\u01a1 t\u1ea1i nh\u00e0\",\"gi\u00e3n c\u01a1 h\u00f4ng\",\"b\u00e0i t\u1eadp yoga cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i\",\"b\u00e0i t\u1eadp yoga c\u1ed9t s\u1ed1ng\",\"t\u1eadp luy\u1ec7n t\u1ed1t cho l\u01b0ng\",\"n\u1ec7m cao su nguy\u00ean kh\u1ed1i\",\"b\u00e0i t\u1eadp tr\u01b0\u1edbc khi ng\u1ee7\",\"t\u1eadp yoga ch\u1eefa \u0111au l\u01b0ng\",\"n\u1ec7m y khoa Vi\u1ec7t Nam\",\"c\u00e1ch gi\u1ea3m c\u0103ng c\u01a1 l\u01b0ng\",\"gi\u1eef d\u00e1ng c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh\",\"gi\u1ea3m \u0111au l\u01b0ng\",\"c\u00e1ch gi\u1ea3m \u0111au l\u01b0ng\",\"b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi l\u01b0ng\",\"ch\u0103m s\u00f3c c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh\",\"b\u00e0i t\u1eadp cho d\u00e2n v\u0103n ph\u00f2ng\",\"m\u1eb9o ng\u1ee7 ngon cho ng\u01b0\u1eddi \u0111au l\u01b0ng\",\"n\u1ec7m cao su y khoa\",\"b\u00e0i t\u1eadp yoga cho l\u01b0ng\",\"t\u1eadp yoga t\u1ea1i nh\u00e0\",\"b\u00e0i t\u1eadp gi\u00e3n c\u01a1 gi\u00fap ng\u1ee7 ngon\",\"b\u00e0i t\u1eadp gi\u00e3n c\u01a1 an to\u00e0n\",\"gi\u00e3n c\u01a1 h\u1eb1ng ng\u00e0y\",\"n\u1ec7m cao su thi\u00ean nhi\u00ean\",\"n\u1ec7m t\u1ed1t cho ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u\",\"t\u1eadp yoga gi\u1ea3m \u0111au l\u01b0ng\",\"t\u1eadp gi\u00e3n c\u01a1 to\u00e0n th\u00e2n\",\"b\u00e0i t\u1eadp ng\u1ee7 s\u00e2u gi\u1ea5c\",\"t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 bu\u1ed5i t\u1ed1i\",\"b\u00e0i t\u1eadp nh\u1eb9 gi\u00fap gi\u1ea3m \u0111au.\",\"N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa\",\"n\u1ec7m ch\u1ed1ng v\u00f5ng l\u01b0ng\",\"b\u00e0i t\u1eadp k\u00e9o gi\u00e3n c\u1ed9t s\u1ed1ng\",\"gi\u00e3n c\u01a1 c\u1ed5 vai g\u00e1y\",\"t\u1eadp yoga bu\u1ed5i t\u1ed1i gi\u1ea3m \u0111au\",\"th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 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