{"id":5339,"date":"2026-01-24T08:53:50","date_gmt":"2026-01-24T01:53:50","guid":{"rendered":"https:\/\/nemtanthangphu.com\/?p=5339"},"modified":"2026-01-24T08:53:50","modified_gmt":"2026-01-24T01:53:50","slug":"dan-van-phong-ngu-kem-van-de-pho-bien-nhung-hay-bi-xem-nhe","status":"publish","type":"post","link":"https:\/\/nemtanthangphu.com\/en\/dan-van-phong-ngu-kem-van-de-pho-bien-nhung-hay-bi-xem-nhe\/","title":{"rendered":"D\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m: V\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u01b0ng hay b\u1ecb xem nh\u1eb9"},"content":{"rendered":"

D\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m: V\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u01b0ng hay b\u1ecb xem nh\u1eb9<\/h1>\n

Kh\u00f4ng \u00edt d\u00e2n v\u0103n ph\u00f2ng ng\u1ee7<\/strong> 6\u20137 ti\u1ebfng m\u1ed7i \u0111\u00eam nh\u01b0ng s\u00e1ng d\u1eady v\u1eabn m\u1ec7t, bu\u1ed3n ng\u1ee7 ban ng\u00e0y, kh\u00f3 t\u1eadp trung v\u00e0 \u0111au l\u01b0ng \u2013 m\u1ecfi c\u1ed5 k\u00e9o d\u00e0i. \u0110i\u1ec1u \u0111\u00e1ng n\u00f3i l\u00e0 t\u00ecnh tr\u1ea1ng n\u00e0y di\u1ec5n ra \u00e2m th\u1ea7m<\/strong>, l\u00e2u d\u1ea7n tr\u1edf th\u00e0nh \u201cb\u00ecnh th\u01b0\u1eddng m\u1edbi\u201d m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn ra \u0111\u00f3 l\u00e0 gi\u1ea5c ng\u1ee7 k\u00e9m ch\u1ea5t l\u01b0\u1ee3ng<\/strong>.<\/p>\n

V\u1eady v\u00ec sao d\u00e2n v\u0103n ph\u00f2ng d\u1ec5 ng\u1ee7 k\u00e9m<\/strong>, v\u00e0 l\u00e0m sao \u0111\u1ec3 c\u1ea3i thi\u1ec7n m\u00e0 kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i qu\u00e1 nhi\u1ec1u th\u00f3i quen s\u1ed1ng?<\/p>\n

\n

D\u00e2n v\u0103n ph\u00f2ng th\u01b0\u1eddng g\u1eb7p v\u1ea5n \u0111\u1ec1 ng\u1ee7 g\u00ec?<\/h2>\n
    \n
  • \n

    Ng\u1ee7 mu\u1ed9n, kh\u00f3 ng\u1ee7 s\u1edbm<\/p>\n<\/li>\n

  • \n

    Ng\u1ee7 ch\u1eadp ch\u1eddn, d\u1ec5 t\u1ec9nh \u0111\u00eam<\/p>\n<\/li>\n

  • \n

    Ng\u1ee7 \u0111\u1ee7 gi\u1edd nh\u01b0ng kh\u00f4ng s\u00e2u<\/p>\n<\/li>\n

  • \n

    S\u00e1ng d\u1eady m\u1ec7t, u\u1ec3 o\u1ea3i<\/p>\n<\/li>\n

  • \n

    Bu\u1ed3n ng\u1ee7 ban ng\u00e0y, nh\u1ea5t l\u00e0 sau 13\u201315h<\/p>\n<\/li>\n<\/ul>\n

    \ud83d\udc49 \u0110\u00e2y kh\u00f4ng h\u1eb3n l\u00e0 m\u1ea5t ng\u1ee7 b\u1ec7nh l\u00fd, m\u00e0 l\u00e0 gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ee5c h\u1ed3i<\/strong>.<\/p>\n

    \n

    V\u00ec sao d\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m h\u01a1n nhi\u1ec1u nh\u00f3m kh\u00e1c?<\/h2>\n

    1. Ng\u1ed3i nhi\u1ec1u \u2013 \u00edt v\u1eadn \u0111\u1ed9ng<\/h3>\n
      \n
    • \n

      Ng\u1ed3i 7\u20139 ti\u1ebfng\/ng\u00e0y<\/p>\n<\/li>\n

    • \n

      C\u01a1 th\u1ec3 thi\u1ebfu \u201c\u00e1p l\u1ef1c bu\u1ed3n ng\u1ee7\u201d t\u1ef1 nhi\u00ean<\/p>\n<\/li>\n

    • \n

      M\u00e1u l\u01b0u th\u00f4ng k\u00e9m<\/p>\n<\/li>\n<\/ul>\n

      \ud83d\udc49 Khi c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u1ee7 m\u1ec7t sinh l\u00fd, n\u00e3o kh\u00f3 v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u<\/strong>.<\/p>\n

      \n

      2. C\u0103ng th\u1eb3ng \u0111\u1ea7u \u00f3c k\u00e9o d\u00e0i<\/h3>\n
        \n
      • \n

        Deadline<\/p>\n<\/li>\n

      • \n

        Email, tin nh\u1eafn ngo\u00e0i gi\u1edd<\/p>\n<\/li>\n

      • \n

        \u00c1p l\u1ef1c c\u00f4ng vi\u1ec7c kh\u00f4ng \u201ct\u1eaft\u201d \u0111\u01b0\u1ee3c khi l\u00ean gi\u01b0\u1eddng<\/p>\n<\/li>\n<\/ul>\n

        \ud83d\udc49 N\u00e3o v\u1eabn \u1edf tr\u1ea1ng th\u00e1i ho\u1ea1t \u0111\u1ed9ng, khi\u1ebfn d\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 nh\u01b0ng kh\u00f4ng th\u1eadt s\u1ef1 ngh\u1ec9<\/strong>.<\/p>\n

        \n

        3. D\u00f9ng m\u00e0n h\u00ecnh qu\u00e1 nhi\u1ec1u<\/h3>\n
          \n
        • \n

          M\u00e1y t\u00ednh c\u1ea3 ng\u00e0y<\/p>\n<\/li>\n

        • \n

          \u0110i\u1ec7n tho\u1ea1i tr\u01b0\u1edbc khi ng\u1ee7<\/p>\n<\/li>\n<\/ul>\n

          \ud83d\udc49 \u00c1nh s\u00e1ng xanh \u1ee9c ch\u1ebf melatonin<\/strong>, hormone \u0111i\u1ec1u khi\u1ec3n gi\u1ea5c ng\u1ee7.<\/p>\n

          \n

          4. Ng\u1ee7 mu\u1ed9n th\u00e0nh th\u00f3i quen<\/h3>\n
            \n
          • \n

            L\u00e0m vi\u1ec7c khuya<\/p>\n<\/li>\n

          • \n

            Xem phim, l\u01b0\u1edbt m\u1ea1ng \u201cx\u1ea3 stress\u201d<\/p>\n<\/li>\n<\/ul>\n

            \ud83d\udc49 Ng\u1ee7 mu\u1ed9n k\u00e9o d\u00e0i khi\u1ebfn \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb l\u1ec7ch<\/strong>, r\u1ea5t kh\u00f3 quay l\u1ea1i gi\u1edd ng\u1ee7 s\u1edbm.<\/p>\n

            \n

            5. \u0110au l\u01b0ng \u2013 m\u1ecfi c\u1ed5 do ng\u1ed3i sai t\u01b0 th\u1ebf<\/h3>\n
              \n
            • \n

              C\u1ed9t s\u1ed1ng b\u1ecb c\u0103ng c\u1ea3 ng\u00e0y<\/p>\n<\/li>\n

            • \n

              N\u1ec7m\/g\u1ed1i kh\u00f4ng ph\u00f9 h\u1ee3p<\/p>\n<\/li>\n<\/ul>\n

              \ud83d\udc49 C\u01a1 th\u1ec3 kh\u00f4ng \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng ho\u00e0n to\u00e0n khi ng\u1ee7 \u2192 ng\u1ee7 n\u00f4ng, d\u1ec5 t\u1ec9nh<\/strong>.<\/p>\n

              \n

              D\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m g\u00e2y ra h\u1ec7 qu\u1ea3 g\u00ec?<\/h2>\n

              Ng\u1eafn h\u1ea1n:<\/p>\n

                \n
              • \n

                M\u1ec7t m\u1ecfi<\/p>\n<\/li>\n

              • \n

                Gi\u1ea3m t\u1eadp trung<\/p>\n<\/li>\n

              • \n

                D\u1ec5 c\u00e1u g\u1eaft<\/p>\n<\/li>\n<\/ul>\n

                D\u00e0i h\u1ea1n:<\/p>\n

                  \n
                • \n

                  \u0110au l\u01b0ng, vai g\u00e1y<\/p>\n<\/li>\n

                • \n

                  Gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c<\/p>\n<\/li>\n

                • \n

                  R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 k\u00e9o d\u00e0i<\/p>\n<\/li>\n

                • \n

                  \u1ea2nh h\u01b0\u1edfng s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/p>\n<\/li>\n<\/ul>\n

                  \ud83d\udc49 Ng\u1ee7 k\u00e9m k\u00e9o d\u00e0i nguy hi\u1ec3m h\u01a1n ng\u1ee7 \u00edt trong th\u1eddi gian ng\u1eafn<\/strong>.<\/p>\n

                  \n

                  D\u00e2n v\u0103n ph\u00f2ng n\u00ean c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 t\u1eeb \u0111\u00e2u?<\/h2>\n

                  1. \u01afu ti\u00ean ng\u1ee7 s\u00e2u h\u01a1n, kh\u00f4ng ch\u1ec9 ng\u1ee7 \u0111\u1ee7<\/h3>\n
                    \n
                  • \n

                    Ng\u1ee7 \u0111\u00fang gi\u1edd<\/p>\n<\/li>\n

                  • \n

                    Gi\u1ea3m t\u1ec9nh gi\u1ea5c ban \u0111\u00eam<\/p>\n<\/li>\n

                  • \n

                    Th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 tr\u01b0\u1edbc ng\u1ee7<\/p>\n<\/li>\n<\/ul>\n

                    \ud83d\udc49 Ch\u1ea5t l\u01b0\u1ee3ng > s\u1ed1 gi\u1edd ng\u1ee7<\/strong>.<\/p>\n

                    \n

                    2. T\u1ea1o ranh gi\u1edbi r\u00f5 gi\u1eefa c\u00f4ng vi\u1ec7c v\u00e0 gi\u1ea5c ng\u1ee7<\/h3>\n
                      \n
                    • \n

                      Kh\u00f4ng check email s\u00e1t gi\u1edd ng\u1ee7<\/p>\n<\/li>\n

                    • \n

                      T\u1eaft th\u00f4ng b\u00e1o c\u00f4ng vi\u1ec7c ban \u0111\u00eam<\/p>\n<\/li>\n<\/ul>\n

                      \ud83d\udc49 N\u00e3o c\u1ea7n \u201ct\u00edn hi\u1ec7u k\u1ebft th\u00fac ng\u00e0y l\u00e0m vi\u1ec7c\u201d.<\/p>\n

                      \n

                      3. Gi\u1ea3m m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n
                        \n
                      • \n

                        T\u1eaft \u0111i\u1ec7n tho\u1ea1i tr\u01b0\u1edbc ng\u1ee7 30\u201360 ph\u00fat<\/p>\n<\/li>\n

                      • \n

                        Thay b\u1eb1ng \u0111\u1ecdc s\u00e1ch, gi\u00e3n c\u01a1 nh\u1eb9<\/p>\n<\/li>\n<\/ul>\n

                        \n

                        4. V\u1eadn \u0111\u1ed9ng nh\u1eb9 m\u1ed7i ng\u00e0y<\/h3>\n
                          \n
                        • \n

                          \u0110i b\u1ed9<\/p>\n<\/li>\n

                        • \n

                          Gi\u00e3n l\u01b0ng \u2013 vai \u2013 c\u1ed5<\/p>\n<\/li>\n

                        • \n

                          Kh\u00f4ng c\u1ea7n t\u1eadp n\u1eb7ng<\/p>\n<\/li>\n<\/ul>\n

                          \ud83d\udc49 Gi\u00fap t\u0103ng nhu c\u1ea7u ng\u1ee7 t\u1ef1 nhi\u00ean<\/strong>.<\/p>\n

                          \n

                          5. Ch\u00fa \u00fd n\u1ec7m v\u00e0 g\u1ed1i<\/h3>\n

                          D\u00e2n v\u0103n ph\u00f2ng th\u01b0\u1eddng:<\/p>\n

                            \n
                          • \n

                            \u0110au l\u01b0ng<\/p>\n<\/li>\n

                          • \n

                            M\u1ecfi c\u1ed5 vai g\u00e1y<\/p>\n<\/li>\n<\/ul>\n

                            \ud83d\udc49 N\u1ec7m c\u1ea7n:<\/p>\n

                              \n
                            • \n

                              N\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng<\/p>\n<\/li>\n

                            • \n

                              Kh\u00f4ng qu\u00e1 c\u1ee9ng \u2013 kh\u00f4ng qu\u00e1 m\u1ec1m<\/p>\n<\/li>\n<\/ul>\n

                              \ud83d\udc49 G\u1ed1i c\u1ea7n:<\/p>\n

                                \n
                              • \n

                                \u0110\u00fang \u0111\u1ed9 cao<\/p>\n<\/li>\n

                              • \n

                                Gi\u1eef c\u1ed5 \u2013 vai \u2013 l\u01b0ng th\u1eb3ng h\u00e0ng<\/p>\n<\/li>\n<\/ul>\n

                                \n

                                D\u1ea5u hi\u1ec7u cho th\u1ea5y d\u00e2n v\u0103n ph\u00f2ng c\u1ea7n xem l\u1ea1i gi\u1ea5c ng\u1ee7<\/h2>\n
                                  \n
                                • \n

                                  Ng\u1ee7 7\u20138 ti\u1ebfng v\u1eabn m\u1ec7t<\/p>\n<\/li>\n

                                • \n

                                  Ng\u1ee7 d\u1eady \u0111au l\u01b0ng, c\u1ee9ng c\u1ed5<\/p>\n<\/li>\n

                                • \n

                                  Bu\u1ed3n ng\u1ee7 ban ng\u00e0y th\u01b0\u1eddng xuy\u00ean<\/p>\n<\/li>\n

                                • \n

                                  Cu\u1ed1i tu\u1ea7n ng\u1ee7 b\u00f9 nhi\u1ec1u<\/p>\n<\/li>\n<\/ul>\n

                                  \ud83d\udc49 \u0110\u00e2y l\u00e0 d\u1ea5u hi\u1ec7u ng\u1ee7 kh\u00f4ng ph\u1ee5c h\u1ed3i<\/strong>, kh\u00f4ng n\u00ean b\u1ecf qua.<\/p>\n

                                  \n

                                  K\u1ebft lu\u1eadn<\/h2>\n

                                  \ud83d\udc49 D\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m<\/strong> kh\u00f4ng ph\u1ea3i do thi\u1ebfu ng\u1ee7 \u0111\u01a1n thu\u1ea7n, m\u00e0 \u0111\u1ebfn t\u1eeb l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng, c\u0103ng th\u1eb3ng \u0111\u1ea7u \u00f3c v\u00e0 th\u00f3i quen ng\u1ee7 sai l\u1ec7ch<\/strong>.<\/p>\n

                                  Tin t\u1ed1t l\u00e0:<\/p>\n

                                    \n
                                  • \n

                                    Kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i cu\u1ed9c s\u1ed1ng qu\u00e1 nhi\u1ec1u<\/p>\n<\/li>\n

                                  • \n

                                    Ch\u1ec9 c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh \u0111\u00fang \u0111i\u1ec3m then ch\u1ed1t<\/p>\n<\/li>\n

                                  • \n

                                    Gi\u1ea5c ng\u1ee7 s\u1ebd c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t<\/p>\n<\/li>\n<\/ul>\n

                                    M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n kh\u1ecfe h\u01a1n, m\u00e0 c\u00f2n l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1ec9nh t\u00e1o h\u01a1n v\u00e0 \u00edt \u0111au nh\u1ee9c h\u01a1n m\u1ed7i ng\u00e0y<\/strong> \u2013 \u0111i\u1ec1u m\u00e0 d\u00e2n v\u0103n ph\u00f2ng n\u00e0o c\u0169ng c\u1ea7n.<\/p>","protected":false},"excerpt":{"rendered":"

                                    \ud83d\udc49 Ng\u1ee7 \u0111\u1ee7 7\u20138 ti\u1ebfng m\u00e0 v\u1eabn m\u1ec7t r\u00e3 r\u1eddi \u2013 \u0111\u00f3 l\u00e0 th\u1ef1c tr\u1ea1ng gi\u1ea5c ng\u1ee7 c\u1ee7a r\u1ea5t nhi\u1ec1u d\u00e2n v\u0103n ph\u00f2ng hi\u1ec7n nay.<\/p>","protected":false},"author":1,"featured_media":5340,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[8257,10749,10765,10781,9909,10750,10766,10782,10165,10751,10767,10783,10653,10752,10768,10784,10737,10753,10769,10785,10738,10754,10770,10786,10739,10755,10771,10787,10740,10756,10772,10788,10741,10757,10773,10789,10742,10758,10774,10743,10759,10775,10744,10760,10776,10745,10761,10777,4939,10746,10762,10778,7686,10747,10763,10779,7720,10748,10764,10780],"class_list":["post-5339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc","tag-goi-cho-dan-van-phong","tag-buon-ngu-ban-ngay-dan-van-phong","tag-cot-song-dan-van-phong","tag-gian-co-sau-gio-lam","tag-dau-lung-dan-van-phong","tag-met-moi-dan-van-phong","tag-nem-khong-phu-hop-dan-van-phong","tag-tao-nghi-thuc-di-ngu","tag-thieu-ngu-giam-tap-trung","tag-dan-van-phong-ue-oai","tag-goi-khong-dung-do-cao","tag-han-che-email-ngoai-gio","tag-ngu-day-dau-lung","tag-dan-van-phong-stress-mat-ngu","tag-cai-thien-giac-ngu-dan-van-phong","tag-ranh-gioi-cong-viec-va-giac-ngu","tag-dan-van-phong-ngu-kem","tag-ap-luc-cong-viec-gay-mat-ngu","tag-meo-ngu-ngon-cho-dan-van-phong","tag-song-khoe-dan-van-phong","tag-dan-van-phong-ngu-khong-ngon","tag-cang-thang-cong-viec-anh-huong-giac-ngu","tag-cach-ngu-sau-cho-dan-van-phong","tag-cham-soc-suc-khoe-dan-van-phong","tag-dan-van-phong-kho-ngu","tag-dan-van-phong-dung-may-tinh-nhieu","tag-cham-soc-giac-ngu-cho-nguoi-di-lam","tag-loi-song-dan-van-phong","tag-dan-van-phong-thieu-ngu","tag-anh-sang-xanh-anh-huong-giac-ngu","tag-ngu-ngon-de-lam-viec-hieu-qua","tag-giac-ngu-chat-luong-cho-nguoi-di-lam","tag-dan-van-phong-ngu-khong-sau","tag-dung-dien-thoai-truoc-khi-ngu","tag-hieu-suat-lam-viec-va-giac-ngu","tag-ngu-ngon-moi-ngay-cho-dan-van-phong","tag-giac-ngu-cua-dan-van-phong","tag-man-hinh-va-giac-ngu","tag-giac-ngu-va-nang-suat-lao-dong","tag-roi-loan-giac-ngu-dan-van-phong","tag-dong-ho-sinh-hoc-dan-van-phong","tag-ngu-kem-anh-huong-cong-viec","tag-dan-van-phong-ngu-muon","tag-lech-gio-ngu-dan-van-phong","tag-giam-hieu-suat-do-thieu-ngu","tag-dan-van-phong-thuc-khuya","tag-dan-van-phong-ngoi-nhieu","tag-hormone-melatonin-va-giac-ngu","tag-nem-cho-dan-van-phong","tag-ngu-kem-o-dan-van-phong","tag-it-van-dong-dan-van-phong","tag-cortisol-va-stress-cong-viec","tag-thoi-quen-ngu-lanh-manh","tag-ngu-khong-phuc-hoi-dan-van-phong","tag-ngoi-lau-anh-huong-giac-ngu","tag-ngu-khong-sau-do-cang-thang","tag-stress-va-giac-ngu","tag-ngu-du-gio-van-met-dan-van-phong","tag-dau-co-vai-gay-dan-van-phong","tag-van-dong-nhe-cho-dan-van-phong"],"blocksy_meta":[],"yoast_head":"\nD\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m: V\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u01b0ng hay b\u1ecb xem nh\u1eb9 - N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa<\/title>\n<meta name=\"description\" content=\"D\u00e2n v\u0103n ph\u00f2ng ng\u1ee7 k\u00e9m do \u0111\u00e2u? 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