{"id":5239,"date":"2026-01-16T15:25:03","date_gmt":"2026-01-16T08:25:03","guid":{"rendered":"https:\/\/nemtanthangphu.com\/?p=5239"},"modified":"2026-01-16T15:25:03","modified_gmt":"2026-01-16T08:25:03","slug":"bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh","status":"publish","type":"post","link":"https:\/\/nemtanthangphu.com\/en\/bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh\/","title":{"rendered":"Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh?"},"content":{"rendered":"<h1 data-start=\"241\" data-end=\"331\">Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh? Chuy\u00ean gia khuy\u00ean bao nhi\u00eau l\u00e0 t\u1ed1t nh\u1ea5t?<\/h1>\n<p data-start=\"333\" data-end=\"695\">Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh <strong data-start=\"377\" data-end=\"431\">s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t, tinh th\u1ea7n v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c<\/strong>. Tuy nhi\u00ean, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh v\u1eabn b\u0103n kho\u0103n: <strong data-start=\"488\" data-end=\"565\">Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7? Ng\u1ee7 \u00edt c\u00f3 sao kh\u00f4ng? Ng\u1ee7 nhi\u1ec1u c\u00f3 t\u1ed1t h\u01a1n kh\u00f4ng?<\/strong><br data-start=\"565\" data-end=\"568\" \/>B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 <strong data-start=\"606\" data-end=\"656\">th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh<\/strong> v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n<figure id=\"attachment_5240\" aria-describedby=\"caption-attachment-5240\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5240\" src=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588.jpg\" alt=\"NGU\u0309 BAO NHI\u00caU LA\u0300 \u0110U\u0309\" width=\"640\" height=\"336\" srcset=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588.jpg 640w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588-300x158.jpg 300w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588-18x9.jpg 18w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588-500x263.jpg 500w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588-600x315.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-5240\" class=\"wp-caption-text\">NGU\u0309 BAO NHI\u00caU LA\u0300 \u0110U\u0309<\/figcaption><\/figure>\n<hr data-start=\"697\" data-end=\"700\" \/>\n<h2 data-start=\"702\" data-end=\"752\">Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh?<\/h2>\n<p data-start=\"754\" data-end=\"901\">Theo c\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc v\u1ec1 gi\u1ea5c ng\u1ee7, <strong data-start=\"796\" data-end=\"859\">ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh t\u1eeb 18\u201364 tu\u1ed5i n\u00ean ng\u1ee7 t\u1eeb 7\u20139 gi\u1edd m\u1ed7i \u0111\u00eam<\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i t\u1ed1i \u01b0u.<\/p>\n<h3 data-start=\"903\" data-end=\"945\">Th\u1eddi gian ng\u1ee7 khuy\u1ebfn ngh\u1ecb theo \u0111\u1ed9 tu\u1ed5i<\/h3>\n<ul data-start=\"946\" data-end=\"1052\">\n<li data-start=\"946\" data-end=\"978\">\n<p data-start=\"948\" data-end=\"978\"><strong data-start=\"948\" data-end=\"963\">18\u201325 tu\u1ed5i:<\/strong> 7\u20139 gi\u1edd\/ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"979\" data-end=\"1011\">\n<p data-start=\"981\" data-end=\"1011\"><strong data-start=\"981\" data-end=\"996\">26\u201364 tu\u1ed5i:<\/strong> 7\u20139 gi\u1edd\/ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"1012\" data-end=\"1052\">\n<p data-start=\"1014\" data-end=\"1052\"><strong data-start=\"1014\" data-end=\"1037\">T\u1eeb 65 tu\u1ed5i tr\u1edf l\u00ean:<\/strong> 7\u20138 gi\u1edd\/ng\u00e0y<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1054\" data-end=\"1157\">\ud83d\udc49 Ng\u1ee7 \u00edt h\u01a1n 7 gi\u1edd ho\u1eb7c th\u01b0\u1eddng xuy\u00ean qu\u00e1 9 gi\u1edd \u0111\u1ec1u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe n\u1ebfu k\u00e9o d\u00e0i.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5242\" src=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1.jpg\" alt=\"\" width=\"791\" height=\"1024\" srcset=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1.jpg 791w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1-232x300.jpg 232w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1-768x994.jpg 768w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1-9x12.jpg 9w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1-500x647.jpg 500w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/NSF-Sleep-Duration-2025-03-791x1024-1-600x777.jpg 600w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/p>\n<hr data-start=\"1159\" data-end=\"1162\" \/>\n<h2 data-start=\"1164\" data-end=\"1199\">Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c mang l\u1ea1i l\u1ee3i \u00edch g\u00ec?<\/h2>\n<p data-start=\"1201\" data-end=\"1225\">Ng\u1ee7 \u0111\u1ee7 v\u00e0 ng\u1ee7 \u0111\u00fang gi\u00fap:<\/p>\n<ul data-start=\"1226\" data-end=\"1405\">\n<li data-start=\"1226\" data-end=\"1260\">\n<p data-start=\"1228\" data-end=\"1260\">T\u0103ng kh\u1ea3 n\u0103ng t\u1eadp trung, ghi nh\u1edb<\/p>\n<\/li>\n<li data-start=\"1261\" data-end=\"1299\">\n<p data-start=\"1263\" data-end=\"1299\">C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng<\/p>\n<\/li>\n<li data-start=\"1300\" data-end=\"1325\">\n<p data-start=\"1302\" data-end=\"1325\">T\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch<\/p>\n<\/li>\n<li data-start=\"1326\" data-end=\"1360\">\n<p data-start=\"1328\" data-end=\"1360\">H\u1ed7 tr\u1ee3 tim m\u1ea1ch v\u00e0 trao \u0111\u1ed5i ch\u1ea5t<\/p>\n<\/li>\n<li data-start=\"1361\" data-end=\"1405\">\n<p data-start=\"1363\" data-end=\"1405\">Gi\u1ea3m nguy c\u01a1 b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng, tr\u1ea7m c\u1ea3m<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1407\" data-end=\"1472\">\ud83d\udc49 <strong data-start=\"1410\" data-end=\"1472\">Ng\u1ee7 \u0111\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 s\u1ed1 gi\u1edd, m\u00e0 c\u00f2n l\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/strong><\/p>\n<hr data-start=\"1474\" data-end=\"1477\" \/>\n<h2 data-start=\"1479\" data-end=\"1512\">Ng\u1ee7 \u00edt h\u01a1n 7 gi\u1edd c\u00f3 sao kh\u00f4ng?<\/h2>\n<p data-start=\"1514\" data-end=\"1577\">Vi\u1ec7c thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u h\u1ec7 qu\u1ea3 nghi\u00eam tr\u1ecdng:<\/p>\n<ul data-start=\"1578\" data-end=\"1743\">\n<li data-start=\"1578\" data-end=\"1606\">\n<p data-start=\"1580\" data-end=\"1606\">M\u1ec7t m\u1ecfi, bu\u1ed3n ng\u1ee7 ban ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"1607\" data-end=\"1643\">\n<p data-start=\"1609\" data-end=\"1643\">Gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp<\/p>\n<\/li>\n<li data-start=\"1644\" data-end=\"1663\">\n<p data-start=\"1646\" data-end=\"1663\">D\u1ec5 c\u00e1u g\u1eaft, lo \u00e2u<\/p>\n<\/li>\n<li data-start=\"1664\" data-end=\"1691\">\n<p data-start=\"1666\" data-end=\"1691\">\u0110au \u0111\u1ea7u, suy gi\u1ea3m tr\u00ed nh\u1edb<\/p>\n<\/li>\n<li data-start=\"1692\" data-end=\"1743\">\n<p data-start=\"1694\" data-end=\"1743\">T\u0103ng nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1745\" data-end=\"1839\">N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean ng\u1ee7 d\u01b0\u1edbi 6 gi\u1edd\/ng\u00e0y, c\u01a1 th\u1ec3 s\u1ebd r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng <strong data-start=\"1816\" data-end=\"1838\">thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh<\/strong>.<\/p>\n<hr data-start=\"1841\" data-end=\"1844\" \/>\n<h2 data-start=\"1846\" data-end=\"1876\">Ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u00f3 t\u1ed1t kh\u00f4ng?<\/h2>\n<p data-start=\"1878\" data-end=\"1977\">Ng\u01b0\u1ee3c l\u1ea1i, <strong data-start=\"1889\" data-end=\"1918\">ng\u1ee7 qu\u00e1 9\u201310 gi\u1edd m\u1ed7i ng\u00e0y<\/strong> c\u0169ng kh\u00f4ng h\u1eb3n l\u00e0 t\u1ed1t. Ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn:<\/p>\n<ul data-start=\"1978\" data-end=\"2066\">\n<li data-start=\"1978\" data-end=\"1997\">\n<p data-start=\"1980\" data-end=\"1997\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n<\/li>\n<li data-start=\"1998\" data-end=\"2020\">\n<p data-start=\"2000\" data-end=\"2020\">\u00cdt v\u1eadn \u0111\u1ed9ng, m\u1ec7t m\u1ecfi<\/p>\n<\/li>\n<li data-start=\"2021\" data-end=\"2038\">\n<p data-start=\"2023\" data-end=\"2038\">\u0110au \u0111\u1ea7u, u\u1ec3 o\u1ea3i<\/p>\n<\/li>\n<li data-start=\"2039\" data-end=\"2066\">\n<p data-start=\"2041\" data-end=\"2066\">Gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2068\" data-end=\"2131\">\ud83d\udc49 Ng\u1ee7 nhi\u1ec1u nh\u01b0ng <strong data-start=\"2087\" data-end=\"2105\">kh\u00f4ng s\u00e2u gi\u1ea5c<\/strong> v\u1eabn khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi.<\/p>\n<hr data-start=\"2133\" data-end=\"2136\" \/>\n<h2 data-start=\"2138\" data-end=\"2184\">D\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n \u0111ang ng\u1ee7 ch\u01b0a \u0111\u1ee7 gi\u1ea5c<\/h2>\n<p data-start=\"2186\" data-end=\"2229\">B\u1ea1n c\u00f3 th\u1ec3 \u0111ang thi\u1ebfu ng\u1ee7 n\u1ebfu th\u01b0\u1eddng xuy\u00ean:<\/p>\n<ul data-start=\"2230\" data-end=\"2310\">\n<li data-start=\"2230\" data-end=\"2249\">\n<p data-start=\"2232\" data-end=\"2249\">Bu\u1ed3n ng\u1ee7 ban ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"2250\" data-end=\"2265\">\n<p data-start=\"2252\" data-end=\"2265\">Kh\u00f3 t\u1eadp trung<\/p>\n<\/li>\n<li data-start=\"2266\" data-end=\"2276\">\n<p data-start=\"2268\" data-end=\"2276\">Hay qu\u00ean<\/p>\n<\/li>\n<li data-start=\"2277\" data-end=\"2292\">\n<p data-start=\"2279\" data-end=\"2292\">C\u00e1u g\u1eaft v\u00f4 c\u1edb<\/p>\n<\/li>\n<li data-start=\"2293\" data-end=\"2310\">\n<p data-start=\"2295\" data-end=\"2310\">Ng\u1ee7 d\u1eady v\u1eabn m\u1ec7t<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2312\" data-end=\"2389\">\u0110\u00e2y l\u00e0 nh\u1eefng d\u1ea5u hi\u1ec7u c\u01a1 th\u1ec3 \u0111ang \u201ck\u00eau c\u1ee9u\u201d v\u00ec gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ea1t ch\u1ea5t l\u01b0\u1ee3ng.<\/p>\n<hr data-start=\"2391\" data-end=\"2394\" \/>\n<h2 data-start=\"2396\" data-end=\"2433\">L\u00e0m sao \u0111\u1ec3 ng\u1ee7 \u0111\u1ee7 v\u00e0 ng\u1ee7 ngon h\u01a1n?<\/h2>\n<p data-start=\"2435\" data-end=\"2493\">M\u1ed9t s\u1ed1 m\u1eb9o gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh:<\/p>\n<ul data-start=\"2494\" data-end=\"2678\">\n<li data-start=\"2494\" data-end=\"2529\">\n<p data-start=\"2496\" data-end=\"2529\">Ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd m\u1ed7i ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"2530\" data-end=\"2569\">\n<p data-start=\"2532\" data-end=\"2569\">H\u1ea1n ch\u1ebf d\u00f9ng \u0111i\u1ec7n tho\u1ea1i tr\u01b0\u1edbc khi ng\u1ee7<\/p>\n<\/li>\n<li data-start=\"2570\" data-end=\"2597\">\n<p data-start=\"2572\" data-end=\"2597\">Kh\u00f4ng u\u1ed1ng c\u00e0 ph\u00ea sau 14h<\/p>\n<\/li>\n<li data-start=\"2598\" data-end=\"2630\">\n<p data-start=\"2600\" data-end=\"2630\">Gi\u1eef ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh, m\u00e1t m\u1ebb<\/p>\n<\/li>\n<li data-start=\"2631\" data-end=\"2678\">\n<p data-start=\"2633\" data-end=\"2678\">Ch\u1ecdn <strong data-start=\"2638\" data-end=\"2660\">n\u1ec7m v\u00e0 g\u1ed1i ph\u00f9 h\u1ee3p<\/strong> \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 c\u01a1 th\u1ec3<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2680\" data-end=\"2756\">\ud83d\udc49 M\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1t gi\u00fap b\u1ea1n <strong data-start=\"2715\" data-end=\"2755\">ng\u1ee7 s\u00e2u h\u01a1n d\u00f9 kh\u00f4ng c\u1ea7n ng\u1ee7 qu\u00e1 l\u00e2u<\/strong>.<\/p>\n<hr data-start=\"2758\" data-end=\"2761\" \/>\n<h2 data-start=\"2763\" data-end=\"2774\">K\u1ebft lu\u1eadn<\/h2>\n<p data-start=\"2776\" data-end=\"2977\">V\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, <strong data-start=\"2800\" data-end=\"2823\">7\u20139 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam<\/strong> l\u00e0 th\u1eddi l\u01b0\u1ee3ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n minh m\u1eabn. Tuy nhi\u00ean, quan tr\u1ecdng h\u01a1n c\u1ea3 l\u00e0 <strong data-start=\"2922\" data-end=\"2945\">ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/strong>, kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 s\u1ed1 gi\u1edd.<\/p>\n<p data-start=\"2979\" data-end=\"3098\">\ud83d\udc49 H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3, \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t v\u00e0 t\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 tr\u1ecdn v\u1eb9n m\u1ed7i ng\u00e0y.<br \/>\n<b data-path-to-node=\"23\" data-index-in-node=\"0\"><strong data-start=\"4071\" data-end=\"4127\">\ud83c\udf81 Gi\u1ea3m 20% cho kh\u00e1ch h\u00e0ng m\u1edbi khi \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 \/>\nTiktok:\u00a0<a href=\"https:\/\/www.tiktok.com\/@xuongnemtanthangphu\">https:\/\/www.tiktok.com\/@xuongnemtanthangphu<\/a><br \/>\n\ud83d\ude9a Giao h\u00e0ng t\u1eadn n\u01a1i \u2013 Thanh to\u00e1n khi nh\u1eadn h\u00e0ng.<\/strong><\/b><\/p>","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng m\u1ed7i ng\u00e0y c\u00f3 th\u1eadt s\u1ef1 \u0111\u00fang, hay b\u1ea1n \u0111ang ng\u1ee7 sai c\u00e1ch m\u00e0 kh\u00f4ng h\u1ec1 bi\u1ebft?<\/p>","protected":false},"author":1,"featured_media":5243,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[181,7781,9407,9423,9439,183,7784,9408,9424,185,7786,9409,9425,187,7789,9410,9426,194,7808,9411,9427,1501,8149,9412,9428,6198,8157,9413,9429,6461,8159,9414,9430,6473,8292,9415,9431,6478,8908,9416,9432,6484,8921,9417,9433,7332,8924,9418,9434,7502,9403,9419,9435,7505,9404,9420,9436,7643,9405,9421,9437,180,7654,9406,9422,9438],"class_list":["post-5239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc","tag-meo-ngu-ngon","tag-ngu-dung-gio","tag-thoi-luong-ngu-ly-tuong-cho-nguoi-lon","tag-ngu-du-bao-nhieu-la-tot","tag-giac-ngu-cho-nguoi-truong-thanh-khoe-manh","tag-ngu-sau-giac","tag-dong-ho-sinh-hoc","tag-so-gio-ngu-can-thiet-cho-nguoi-truong-thanh","tag-thoi-quen-sinh-hoat-lanh-manh","tag-cai-thien-giac-ngu","tag-giac-ngu-khoa-hoc","tag-nguoi-lon-ngu-bao-nhieu-tieng-la-du","tag-loi-song-khoa-hoc","tag-suc-khoe-giac-ngu","tag-mat-ngu","tag-thoi-gian-ngu-chuan-cho-nguoi-truong-thanh","tag-giac-ngu-nguoi-lon","tag-suc-khoe-tinh-than","tag-ngu-khong-sau","tag-so-gio-ngu-tieu-chuan-cho-nguoi-lon","tag-giac-ngu-ban-dem","tag-giac-ngu-va-suc-khoe","tag-hieu-suat-lam-viec","tag-ngu-du-giac-cho-nguoi-truong-thanh","tag-kho-ngu","tag-tu-the-ngu-dung","tag-suc-khoe-the-chat","tag-giac-ngu-nguoi-truong-thanh","tag-cach-ngu-ngon-hon","tag-ngu-dung-cach","tag-cham-soc-suc-khoe","tag-thieu-ngu","tag-goi-anh-huong-giac-ngu","tag-sai-lam-khi-ngu","tag-thoi-quen-ngu","tag-tac-hai-cua-thieu-ngu","tag-ngu-sai-cach","tag-tu-the-ngu-khoa-hoc","tag-nem-anh-huong-giac-ngu","tag-ngu-it-co-sao-khong","tag-thieu-ngu-man-tinh","tag-ngu-ngon-moi-ngay","tag-ngu-day-met-moi","tag-ngu-nhieu-co-tot-khong","tag-ngu-du-gio","tag-chat-luong-giac-ngu","tag-ngu-chap-chon","tag-roi-loan-giac-ngu","tag-ngu-it-hon-7-tieng","tag-ngu-du-giac","tag-bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh","tag-met-moi-ban-ngay","tag-ngu-7-den-9-tieng","tag-phong-ngu-ly-tuong","tag-ngu-bao-nhieu-gio-la-du","tag-buon-ngu-ban-ngay","tag-ngu-8-tieng-co-du-khong","tag-moi-truong-ngu","tag-nguoi-truong-thanh-nen-ngu-bao-nhieu-gio","tag-ngu-bao-nhieu-tieng-la-tot","tag-giac-ngu-va-tuoi-tac","tag-bi-quyet-ngu-ngon","tag-cai-thien-chat-luong-ngu","tag-thoi-gian-ngu-du-cho-nguoi-truong-thanh","tag-thoi-gian-ngu-hop-ly","tag-giac-ngu-cho-nguoi-di-lam"],"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>Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh? - N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa<\/title>\n<meta name=\"description\" content=\"Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh? T\u00ecm hi\u1ec3u th\u1eddi gian ng\u1ee7 l\u00fd t\u01b0\u1edfng, t\u00e1c h\u1ea1i thi\u1ebfu ng\u1ee7 v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3.\" \/>\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\/bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh?\" \/>\n<meta property=\"og:description\" content=\"Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh? T\u00ecm hi\u1ec3u th\u1eddi gian ng\u1ee7 l\u00fd t\u01b0\u1edfng, t\u00e1c h\u1ea1i thi\u1ebfu ng\u1ee7 v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nemtanthangphu.com\/en\/bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh\/\" \/>\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=\"2026-01-16T08:25:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/photo-1-15374068396051167552588-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"336\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nemtanthangphu.com\/bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nemtanthangphu.com\/bao-nhieu-gio-ngu-la-du-cho-nguoi-truong-thanh\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/nemtanthangphu.com\/#\/schema\/person\/44cfe62979a1142153cc6defcd95d00d\"},\"headline\":\"Bao nhi\u00eau gi\u1edd ng\u1ee7 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi tr\u01b0\u1edfng 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