{"id":5343,"date":"2026-01-26T15:21:25","date_gmt":"2026-01-26T08:21:25","guid":{"rendered":"https:\/\/nemtanthangphu.com\/?p=5343"},"modified":"2026-01-26T15:21:25","modified_gmt":"2026-01-26T08:21:25","slug":"lech-nhip-sinh-hoc-nguyen-nhan-am-tham-khien-co-the-met-moi-keo-dai","status":"publish","type":"post","link":"https:\/\/nemtanthangphu.com\/en\/lech-nhip-sinh-hoc-nguyen-nhan-am-tham-khien-co-the-met-moi-keo-dai\/","title":{"rendered":"L\u1ec7ch nh\u1ecbp sinh h\u1ecdc: Nguy\u00ean nh\u00e2n \u00e2m th\u1ea7m khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i"},"content":{"rendered":"<h1 data-start=\"256\" data-end=\"326\">L\u1ec7ch nh\u1ecbp sinh h\u1ecdc: Nguy\u00ean nh\u00e2n \u00e2m th\u1ea7m khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i<\/h1>\n<p data-start=\"328\" data-end=\"530\">B\u1ea1n ng\u1ee7 \u0111\u1ee7 gi\u1edd nh\u01b0ng v\u1eabn u\u1ec3 o\u1ea3i? Ban \u0111\u00eam kh\u00f3 ng\u1ee7, ban ng\u00e0y bu\u1ed3n ng\u1ee7? R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111ang r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng <strong data-start=\"436\" data-end=\"458\">l\u1ec7ch nh\u1ecbp sinh h\u1ecdc<\/strong> \u2013 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u01b0ng th\u01b0\u1eddng b\u1ecb xem nh\u1eb9 trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i.<\/p>\n<p data-start=\"532\" data-end=\"679\">Kh\u00f4ng ch\u1ec9 x\u1ea3y ra sau T\u1ebft hay k\u1ef3 ngh\u1ec9 d\u00e0i, l\u1ec7ch nh\u1ecbp sinh h\u1ecdc c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn <strong data-start=\"611\" data-end=\"666\">gi\u1ea5c ng\u1ee7, tinh th\u1ea7n, s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c<\/strong> n\u1ebfu k\u00e9o d\u00e0i.<\/p>\n<figure id=\"attachment_5344\" aria-describedby=\"caption-attachment-5344\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5344\" src=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8.jpg\" alt=\"l\u1ec7ch nh\u1ecbp sinh h\u1ecdc\" width=\"1000\" height=\"667\" srcset=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8.jpg 1000w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8-300x200.jpg 300w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8-768x512.jpg 768w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8-18x12.jpg 18w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8-500x334.jpg 500w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8-600x400.jpg 600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-5344\" class=\"wp-caption-text\">l\u1ec7ch nh\u1ecbp sinh h\u1ecdc<\/figcaption><\/figure>\n<hr data-start=\"681\" data-end=\"684\" \/>\n<h2 data-start=\"686\" data-end=\"714\">L\u1ec7ch nh\u1ecbp sinh h\u1ecdc l\u00e0 g\u00ec?<\/h2>\n<p data-start=\"716\" data-end=\"753\"><strong data-start=\"716\" data-end=\"738\">L\u1ec7ch nh\u1ecbp sinh h\u1ecdc<\/strong> l\u00e0 t\u00ecnh tr\u1ea1ng:<\/p>\n<ul data-start=\"754\" data-end=\"926\">\n<li data-start=\"754\" data-end=\"825\">\n<p data-start=\"756\" data-end=\"825\">Gi\u1edd ng\u1ee7 \u2013 gi\u1edd th\u1ee9c kh\u00f4ng c\u00f2n ph\u00f9 h\u1ee3p v\u1edbi chu k\u1ef3 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3<\/p>\n<\/li>\n<li data-start=\"826\" data-end=\"864\">\n<p data-start=\"828\" data-end=\"864\">\u0110\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb \u201cch\u1ea1y sai gi\u1edd\u201d<\/p>\n<\/li>\n<li data-start=\"865\" data-end=\"926\">\n<p data-start=\"867\" data-end=\"926\">C\u01a1 th\u1ec3 kh\u00f4ng bi\u1ebft l\u00fac n\u00e0o n\u00ean ngh\u1ec9, l\u00fac n\u00e0o n\u00ean ho\u1ea1t \u0111\u1ed9ng<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"928\" data-end=\"1008\">\ud83d\udc49 \u0110\u00e2y <strong data-start=\"935\" data-end=\"954\">kh\u00f4ng ph\u1ea3i b\u1ec7nh<\/strong>, nh\u01b0ng l\u00e0 <strong data-start=\"965\" data-end=\"996\">r\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng t\u1ea1m th\u1eddi<\/strong> c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<hr data-start=\"1010\" data-end=\"1013\" \/>\n<h2 data-start=\"1015\" data-end=\"1056\">Nh\u1ecbp sinh h\u1ecdc \u1ea3nh h\u01b0\u1edfng g\u00ec \u0111\u1ebfn c\u01a1 th\u1ec3?<\/h2>\n<p data-start=\"1058\" data-end=\"1083\">Nh\u1ecbp sinh h\u1ecdc \u0111i\u1ec1u khi\u1ec3n:<\/p>\n<ul data-start=\"1084\" data-end=\"1185\">\n<li data-start=\"1084\" data-end=\"1103\">\n<p data-start=\"1086\" data-end=\"1103\">Gi\u1ea5c ng\u1ee7 \u2013 th\u1ee9c<\/p>\n<\/li>\n<li data-start=\"1104\" data-end=\"1137\">\n<p data-start=\"1106\" data-end=\"1137\">Hormone (melatonin, cortisol)<\/p>\n<\/li>\n<li data-start=\"1138\" data-end=\"1157\">\n<p data-start=\"1140\" data-end=\"1157\">Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3<\/p>\n<\/li>\n<li data-start=\"1158\" data-end=\"1185\">\n<p data-start=\"1160\" data-end=\"1185\">M\u1ee9c n\u0103ng l\u01b0\u1ee3ng ban ng\u00e0y<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1187\" data-end=\"1208\">Khi nh\u1ecbp n\u00e0y \u1ed5n \u0111\u1ecbnh:<\/p>\n<ul data-start=\"1209\" data-end=\"1267\">\n<li data-start=\"1209\" data-end=\"1234\">\n<p data-start=\"1211\" data-end=\"1234\">Ng\u1ee7 \u0111\u00fang gi\u1edd, ng\u1ee7 s\u00e2u<\/p>\n<\/li>\n<li data-start=\"1235\" data-end=\"1267\">\n<p data-start=\"1237\" data-end=\"1267\">Ban ng\u00e0y t\u1ec9nh t\u00e1o, t\u1eadp trung<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1269\" data-end=\"1281\">Khi b\u1ecb l\u1ec7ch:<\/p>\n<ul data-start=\"1282\" data-end=\"1353\">\n<li data-start=\"1282\" data-end=\"1301\">\n<p data-start=\"1284\" data-end=\"1301\">Kh\u00f3 ng\u1ee7 ban \u0111\u00eam<\/p>\n<\/li>\n<li data-start=\"1302\" data-end=\"1323\">\n<p data-start=\"1304\" data-end=\"1323\">Bu\u1ed3n ng\u1ee7 ban ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"1324\" data-end=\"1353\">\n<p data-start=\"1326\" data-end=\"1353\">M\u1ec7t m\u1ecfi k\u00e9o d\u00e0i d\u00f9 ng\u1ee7 \u0111\u1ee7<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1355\" data-end=\"1358\" \/>\n<h2 data-start=\"1360\" data-end=\"1406\">Nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn g\u00e2y l\u1ec7ch nh\u1ecbp sinh h\u1ecdc<\/h2>\n<h3 data-start=\"1408\" data-end=\"1433\">1. Th\u1ee9c khuya k\u00e9o d\u00e0i<\/h3>\n<ul data-start=\"1434\" data-end=\"1523\">\n<li data-start=\"1434\" data-end=\"1454\">\n<p data-start=\"1436\" data-end=\"1454\">L\u00e0m vi\u1ec7c ban \u0111\u00eam<\/p>\n<\/li>\n<li data-start=\"1455\" data-end=\"1487\">\n<p data-start=\"1457\" data-end=\"1487\">Xem \u0111i\u1ec7n tho\u1ea1i, TV \u0111\u1ebfn khuya<\/p>\n<\/li>\n<li data-start=\"1488\" data-end=\"1523\">\n<p data-start=\"1490\" data-end=\"1523\">Ng\u1ee7 sau 0\u20131 gi\u1edd s\u00e1ng nhi\u1ec1u ng\u00e0y<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1525\" data-end=\"1601\">\ud83d\udc49 Ch\u1ec9 c\u1ea7n v\u00e0i ng\u00e0y th\u1ee9c khuya li\u00ean t\u1ee5c, <strong data-start=\"1566\" data-end=\"1600\">\u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc \u0111\u00e3 b\u1ecb \u0111\u1ea9y l\u00f9i<\/strong>.<\/p>\n<hr data-start=\"1603\" data-end=\"1606\" \/>\n<h3 data-start=\"1608\" data-end=\"1638\">2. Ng\u1ee7 \u2013 d\u1eady kh\u00f4ng c\u1ed1 \u0111\u1ecbnh<\/h3>\n<ul data-start=\"1639\" data-end=\"1716\">\n<li data-start=\"1639\" data-end=\"1662\">\n<p data-start=\"1641\" data-end=\"1662\">Ng\u00e0y th\u01b0\u1eddng d\u1eady s\u1edbm<\/p>\n<\/li>\n<li data-start=\"1663\" data-end=\"1686\">\n<p data-start=\"1665\" data-end=\"1686\">Cu\u1ed1i tu\u1ea7n ng\u1ee7 n\u01b0\u1edbng<\/p>\n<\/li>\n<li data-start=\"1687\" data-end=\"1716\">\n<p data-start=\"1689\" data-end=\"1716\">Gi\u1edd ng\u1ee7 thay \u0111\u1ed5i li\u00ean t\u1ee5c<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1718\" data-end=\"1773\">\ud83d\udc49 C\u01a1 th\u1ec3 kh\u00f4ng c\u00f3 m\u1ed1c th\u1eddi gian \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh.<\/p>\n<hr data-start=\"1775\" data-end=\"1778\" \/>\n<h3 data-start=\"1780\" data-end=\"1809\">3. \u00c1nh s\u00e1ng xanh bu\u1ed5i t\u1ed1i<\/h3>\n<ul data-start=\"1810\" data-end=\"1844\">\n<li data-start=\"1810\" data-end=\"1824\">\n<p data-start=\"1812\" data-end=\"1824\">\u0110i\u1ec7n tho\u1ea1i<\/p>\n<\/li>\n<li data-start=\"1825\" data-end=\"1837\">\n<p data-start=\"1827\" data-end=\"1837\">M\u00e1y t\u00ednh<\/p>\n<\/li>\n<li data-start=\"1838\" data-end=\"1844\">\n<p data-start=\"1840\" data-end=\"1844\">TV<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1846\" data-end=\"1914\">\ud83d\udc49 \u00c1nh s\u00e1ng xanh <strong data-start=\"1863\" data-end=\"1883\">\u1ee9c ch\u1ebf melatonin<\/strong>, hormone gi\u00fap c\u01a1 th\u1ec3 bu\u1ed3n ng\u1ee7.<\/p>\n<hr data-start=\"1916\" data-end=\"1919\" \/>\n<h3 data-start=\"1921\" data-end=\"1958\">4. Ng\u1ee7 tr\u01b0a qu\u00e1 d\u00e0i ho\u1eb7c qu\u00e1 mu\u1ed9n<\/h3>\n<ul data-start=\"1959\" data-end=\"2000\">\n<li data-start=\"1959\" data-end=\"1981\">\n<p data-start=\"1961\" data-end=\"1981\">Ng\u1ee7 tr\u01b0a &gt; 1 ti\u1ebfng<\/p>\n<\/li>\n<li data-start=\"1982\" data-end=\"2000\">\n<p data-start=\"1984\" data-end=\"2000\">Ng\u1ee7 sau 15\u201316h<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2002\" data-end=\"2038\">\ud83d\udc49 L\u00e0m gi\u1ea3m nhu c\u1ea7u ng\u1ee7 v\u00e0o ban \u0111\u00eam.<\/p>\n<hr data-start=\"2040\" data-end=\"2043\" \/>\n<h3 data-start=\"2045\" data-end=\"2096\">5. Sinh ho\u1ea1t \u0111\u1ea3o l\u1ed9n (T\u1ebft, du l\u1ecbch, l\u00e0m ca \u0111\u00eam)<\/h3>\n<ul data-start=\"2097\" data-end=\"2154\">\n<li data-start=\"2097\" data-end=\"2113\">\n<p data-start=\"2099\" data-end=\"2113\">L\u1ec7ch m\u00fai gi\u1edd<\/p>\n<\/li>\n<li data-start=\"2114\" data-end=\"2133\">\n<p data-start=\"2116\" data-end=\"2133\">L\u00e0m vi\u1ec7c ca \u0111\u00eam<\/p>\n<\/li>\n<li data-start=\"2134\" data-end=\"2154\">\n<p data-start=\"2136\" data-end=\"2154\">Ngh\u1ec9 l\u1ec5 d\u00e0i ng\u00e0y<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2156\" data-end=\"2201\">\ud83d\udc49 \u0110\u00e2y l\u00e0 nh\u00f3m d\u1ec5 b\u1ecb l\u1ec7ch nh\u1ecbp sinh h\u1ecdc nh\u1ea5t.<\/p>\n<hr data-start=\"2203\" data-end=\"2206\" \/>\n<h2 data-start=\"2208\" data-end=\"2259\">D\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n \u0111ang b\u1ecb l\u1ec7ch nh\u1ecbp sinh h\u1ecdc<\/h2>\n<ul data-start=\"2261\" data-end=\"2411\">\n<li data-start=\"2261\" data-end=\"2287\">\n<p data-start=\"2263\" data-end=\"2287\">Ban \u0111\u00eam kh\u00f4ng bu\u1ed3n ng\u1ee7<\/p>\n<\/li>\n<li data-start=\"2288\" data-end=\"2319\">\n<p data-start=\"2290\" data-end=\"2319\">Bu\u1ed3n ng\u1ee7 nhi\u1ec1u v\u00e0o ban ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"2320\" data-end=\"2352\">\n<p data-start=\"2322\" data-end=\"2352\">Ng\u1ee7 kh\u00f4ng s\u00e2u, ng\u1ee7 ch\u1eadp ch\u1eddn<\/p>\n<\/li>\n<li data-start=\"2353\" data-end=\"2383\">\n<p data-start=\"2355\" data-end=\"2383\">Kh\u00f3 t\u1eadp trung, hay c\u00e1u g\u1eaft<\/p>\n<\/li>\n<li data-start=\"2384\" data-end=\"2411\">\n<p data-start=\"2386\" data-end=\"2411\">Hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c gi\u1ea3m<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2413\" data-end=\"2488\">\ud83d\udc49 N\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i <strong data-start=\"2443\" data-end=\"2458\">tr\u00ean 1 tu\u1ea7n<\/strong>, b\u1ea1n n\u00ean ch\u1ee7 \u0111\u1ed9ng \u0111i\u1ec1u ch\u1ec9nh.<\/p>\n<hr data-start=\"2490\" data-end=\"2493\" \/>\n<h2 data-start=\"2495\" data-end=\"2536\">L\u1ec7ch nh\u1ecbp sinh h\u1ecdc c\u00f3 nguy hi\u1ec3m kh\u00f4ng?<\/h2>\n<p data-start=\"2538\" data-end=\"2547\">Ng\u1eafn h\u1ea1n:<\/p>\n<ul data-start=\"2548\" data-end=\"2600\">\n<li data-start=\"2548\" data-end=\"2559\">\n<p data-start=\"2550\" data-end=\"2559\">M\u1ec7t m\u1ecfi<\/p>\n<\/li>\n<li data-start=\"2560\" data-end=\"2578\">\n<p data-start=\"2562\" data-end=\"2578\">Gi\u1ea3m t\u1eadp trung<\/p>\n<\/li>\n<li data-start=\"2579\" data-end=\"2600\">\n<p data-start=\"2581\" data-end=\"2600\">R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2602\" data-end=\"2624\">D\u00e0i h\u1ea1n (n\u1ebfu k\u00e9o d\u00e0i):<\/p>\n<ul data-start=\"2625\" data-end=\"2714\">\n<li data-start=\"2625\" data-end=\"2646\">\n<p data-start=\"2627\" data-end=\"2646\">Suy gi\u1ea3m s\u1ee9c kh\u1ecfe<\/p>\n<\/li>\n<li data-start=\"2647\" data-end=\"2670\">\n<p data-start=\"2649\" data-end=\"2670\">\u1ea2nh h\u01b0\u1edfng tinh th\u1ea7n<\/p>\n<\/li>\n<li data-start=\"2671\" data-end=\"2714\">\n<p data-start=\"2673\" data-end=\"2714\">T\u0103ng nguy c\u01a1 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 m\u1ea1n t\u00ednh<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2716\" data-end=\"2772\">\ud83d\udc49 Kh\u00f4ng nguy hi\u1ec3m ngay, nh\u01b0ng <strong data-start=\"2747\" data-end=\"2771\">kh\u00f4ng n\u00ean \u0111\u1ec3 k\u00e9o d\u00e0i<\/strong>.<\/p>\n<hr data-start=\"2774\" data-end=\"2777\" \/>\n<h2 data-start=\"2779\" data-end=\"2825\">C\u00e1ch \u0111i\u1ec1u ch\u1ec9nh l\u1ec7ch nh\u1ecbp sinh h\u1ecdc hi\u1ec7u qu\u1ea3<\/h2>\n<h3 data-start=\"2827\" data-end=\"2853\">1. Gi\u1eef gi\u1edd d\u1eady c\u1ed1 \u0111\u1ecbnh<\/h3>\n<ul data-start=\"2854\" data-end=\"2919\">\n<li data-start=\"2854\" data-end=\"2891\">\n<p data-start=\"2856\" data-end=\"2891\">D\u00f9 ng\u1ee7 mu\u1ed9n, v\u1eabn d\u1eady g\u1ea7n gi\u1edd quen<\/p>\n<\/li>\n<li data-start=\"2892\" data-end=\"2919\">\n<p data-start=\"2894\" data-end=\"2919\">Tr\u00e1nh ng\u1ee7 n\u01b0\u1edbng qu\u00e1 l\u00e2u<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2921\" data-end=\"2959\">\ud83d\udc49 <strong data-start=\"2924\" data-end=\"2958\">Gi\u1edd d\u1eady quan tr\u1ecdng h\u01a1n gi\u1edd ng\u1ee7<\/strong>.<\/p>\n<hr data-start=\"2961\" data-end=\"2964\" \/>\n<h3 data-start=\"2966\" data-end=\"2999\">2. \u0110i\u1ec1u ch\u1ec9nh gi\u1edd ng\u1ee7 d\u1ea7n d\u1ea7n<\/h3>\n<ul data-start=\"3000\" data-end=\"3065\">\n<li data-start=\"3000\" data-end=\"3035\">\n<p data-start=\"3002\" data-end=\"3035\">Ng\u1ee7 s\u1edbm h\u01a1n 20\u201330 ph\u00fat m\u1ed7i ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"3036\" data-end=\"3065\">\n<p data-start=\"3038\" data-end=\"3065\">Kh\u00f4ng \u00e9p ng\u1ee7 s\u1edbm \u0111\u1ed9t ng\u1ed9t<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3067\" data-end=\"3070\" \/>\n<h3 data-start=\"3072\" data-end=\"3102\">3. T\u0103ng \u00e1nh s\u00e1ng bu\u1ed5i s\u00e1ng<\/h3>\n<ul data-start=\"3103\" data-end=\"3141\">\n<li data-start=\"3103\" data-end=\"3116\">\n<p data-start=\"3105\" data-end=\"3116\">M\u1edf c\u1eeda s\u1ed5<\/p>\n<\/li>\n<li data-start=\"3117\" data-end=\"3141\">\n<p data-start=\"3119\" data-end=\"3141\">\u0110i b\u1ed9 nh\u1eb9 ngo\u00e0i tr\u1eddi<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3143\" data-end=\"3206\">\ud83d\udc49 \u00c1nh s\u00e1ng s\u00e1ng s\u1edbm gi\u00fap <strong data-start=\"3169\" data-end=\"3205\">reset \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc nhanh h\u01a1n<\/strong>.<\/p>\n<hr data-start=\"3208\" data-end=\"3211\" \/>\n<h3 data-start=\"3213\" data-end=\"3254\">4. Gi\u1ea3m \u00e1nh s\u00e1ng v\u00e0 m\u00e0n h\u00ecnh bu\u1ed5i t\u1ed1i<\/h3>\n<ul data-start=\"3255\" data-end=\"3322\">\n<li data-start=\"3255\" data-end=\"3295\">\n<p data-start=\"3257\" data-end=\"3295\">T\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc ng\u1ee7 1 gi\u1edd<\/p>\n<\/li>\n<li data-start=\"3296\" data-end=\"3322\">\n<p data-start=\"3298\" data-end=\"3322\">D\u00f9ng \u0111\u00e8n \u00e1nh s\u00e1ng v\u00e0ng<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3324\" data-end=\"3327\" \/>\n<h3 data-start=\"3329\" data-end=\"3352\">5. H\u1ea1n ch\u1ebf ng\u1ee7 tr\u01b0a<\/h3>\n<ul data-start=\"3353\" data-end=\"3400\">\n<li data-start=\"3353\" data-end=\"3376\">\n<p data-start=\"3355\" data-end=\"3376\">Ng\u1ee7 tr\u01b0a 20\u201330 ph\u00fat<\/p>\n<\/li>\n<li data-start=\"3377\" data-end=\"3400\">\n<p data-start=\"3379\" data-end=\"3400\">Tr\u00e1nh ng\u1ee7 tr\u01b0a mu\u1ed9n<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3402\" data-end=\"3405\" \/>\n<h2 data-start=\"3407\" data-end=\"3456\">Bao l\u00e2u th\u00ec nh\u1ecbp sinh h\u1ecdc tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng?<\/h2>\n<ul data-start=\"3458\" data-end=\"3540\">\n<li data-start=\"3458\" data-end=\"3475\">\n<p data-start=\"3460\" data-end=\"3475\">Nh\u1eb9: 3\u20135 ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"3476\" data-end=\"3498\">\n<p data-start=\"3478\" data-end=\"3498\">Trung b\u00ecnh: 1 tu\u1ea7n<\/p>\n<\/li>\n<li data-start=\"3499\" data-end=\"3540\">\n<p data-start=\"3501\" data-end=\"3540\">N\u1eb7ng (th\u1ee9c khuya k\u00e9o d\u00e0i): 10\u201314 ng\u00e0y<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3542\" data-end=\"3611\">\ud83d\udc49 \u0110i\u1ec1u ch\u1ec9nh \u0111\u00fang c\u00e1ch gi\u00fap <strong data-start=\"3571\" data-end=\"3610\">r\u00fat ng\u1eafn th\u1eddi gian h\u1ed3i ph\u1ee5c \u0111\u00e1ng k\u1ec3<\/strong>.<\/p>\n<hr data-start=\"3613\" data-end=\"3616\" \/>\n<h2 data-start=\"3618\" data-end=\"3629\">K\u1ebft lu\u1eadn<\/h2>\n<p data-start=\"3631\" data-end=\"3796\">\ud83d\udc49 <strong data-start=\"3634\" data-end=\"3656\">L\u1ec7ch nh\u1ecbp sinh h\u1ecdc<\/strong> l\u00e0 t\u00ecnh tr\u1ea1ng r\u1ea5t ph\u1ed5 bi\u1ebfn trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi th\u1ee9c khuya, d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nhi\u1ec1u ho\u1eb7c sinh ho\u1ea1t th\u1ea5t th\u01b0\u1eddng.<\/p>\n<p data-start=\"3798\" data-end=\"3809\">Tin t\u1ed1t l\u00e0:<\/p>\n<ul data-start=\"3810\" data-end=\"3909\">\n<li data-start=\"3810\" data-end=\"3834\">\n<p data-start=\"3812\" data-end=\"3834\">Kh\u00f4ng c\u1ea7n d\u00f9ng thu\u1ed1c<\/p>\n<\/li>\n<li data-start=\"3835\" data-end=\"3867\">\n<p data-start=\"3837\" data-end=\"3867\">Kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i qu\u00e1 nhi\u1ec1u<\/p>\n<\/li>\n<li data-start=\"3868\" data-end=\"3909\">\n<p data-start=\"3870\" data-end=\"3909\">Ch\u1ec9 c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh \u0111\u00fang \u0111i\u1ec3m m\u1ea5u ch\u1ed1t<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3911\" data-end=\"4075\">Khi nh\u1ecbp sinh h\u1ecdc \u0111\u01b0\u1ee3c \u0111\u01b0a v\u1ec1 \u0111\u00fang qu\u1ef9 \u0111\u1ea1o, <strong data-start=\"3955\" data-end=\"4020\">gi\u1ea5c ng\u1ee7 \u2013 n\u0103ng l\u01b0\u1ee3ng \u2013 tinh th\u1ea7n c\u1ee7a b\u1ea1n s\u1ebd c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t<\/strong>, gi\u00fap s\u1ed1ng kh\u1ecfe v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n m\u1ed7i ng\u00e0y \ud83c\udf19\ud83d\udca4<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 gi\u1edd m\u00e0 v\u1eabn m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i c\u1ea3 ng\u00e0y \u2013 r\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111ang b\u1ecb l\u1ec7ch nh\u1ecbp sinh h\u1ecdc m\u00e0 kh\u00f4ng h\u1ec1 nh\u1eadn ra.<\/p>","protected":false},"author":1,"featured_media":5344,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[183,10794,10810,10826,10842,1501,10795,10811,10827,10843,1549,10796,10812,10828,10844,1551,10797,10813,10829,10845,6510,10798,10814,10830,7686,10799,10815,10831,9420,10800,10816,10832,9690,10801,10817,10833,9863,10802,10818,10834,9879,10803,10819,10835,10757,10804,10820,10836,10758,10805,10821,10837,10790,10806,10822,10838,10791,10807,10823,10839,10792,10808,10824,10840,10793,10809,10825,10841],"class_list":["post-5343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc","tag-ngu-sau-giac","tag-dong-ho-sinh-hoc-co-the","tag-dong-ho-sinh-hoc-bi-lech","tag-ngu-du-va-ngu-sau","tag-song-khoe-nho-ngu-dung-gio","tag-giac-ngu-va-suc-khoe","tag-lech-nhip-sinh-hoc-gay-mat-ngu","tag-nhip-sinh-hoc-bi-roi-loan","tag-sinh-hoat-dieu-do","tag-uu-tien-giac-ngu","tag-cham-soc-suc-khoe-giac-ngu","tag-lech-nhip-sinh-hoc-gay-met-moi","tag-hormone-melatonin","tag-sinh-hoat-dao-lon","tag-cai-thien-nang-luong-moi-ngay","tag-cai-thien-chat-luong-giac-ngu","tag-lech-nhip-sinh-hoc-sau-tet","tag-cortisol-va-stress","tag-ngu-trua-qua-nhieu","tag-phuc-hoi-nang-luong-co-the","tag-ngu-ngon-tu-nhien","tag-lech-nhip-sinh-hoc-dip-le","tag-anh-sang-xanh-anh-huong-nhip-sinh-hoc","tag-ngu-trua-anh-huong-giac-ngu-toi","tag-thoi-quen-ngu-lanh-manh","tag-lech-nhip-sinh-hoc-do-thuc-khuya","tag-tivi-anh-huong-giac-ngu","tag-roi-loan-giac-ngu-nguoi-di-lam","tag-buon-ngu-ban-ngay","tag-thuc-khuya-anh-huong-nhip-sinh-hoc","tag-anh-sang-buoi-toi-anh-huong-giac-ngu","tag-lech-nhip-sinh-hoc-dan-van-phong","tag-melatonin-va-giac-ngu","tag-ngu-muon-gay-lech-nhip-sinh-hoc","tag-thieu-anh-sang-buoi-sang","tag-lech-nhip-sinh-hoc-nguoi-lam-ca-dem","tag-roi-loan-dong-ho-sinh-hoc","tag-ngu-khong-dung-gio","tag-anh-sang-buoi-sang-va-nhip-sinh-hoc","tag-lam-ca-dem-va-nhip-sinh-hoc","tag-met-moi-keo-dai","tag-roi-loan-gio-ngu","tag-reset-dong-ho-sinh-hoc","tag-jet-lag-sinh-hoc","tag-dung-dien-thoai-truoc-khi-ngu","tag-roi-loan-giac-ngu-do-lech-nhip-sinh-hoc","tag-dieu-chinh-nhip-sinh-hoc-sau-le","tag-roi-loan-nhip-sinh-hoc-tam-thoi","tag-man-hinh-va-giac-ngu","tag-ngu-khong-sau-do-lech-nhip-sinh-hoc","tag-dieu-chinh-gio-ngu","tag-lech-nhip-sinh-hoc-co-nguy-hiem-khong","tag-lech-nhip-sinh-hoc","tag-ngu-chap-chon-do-nhip-sinh-hoc","tag-ngu-dung-gio-tro-lai","tag-anh-huong-cua-lech-nhip-sinh-hoc","tag-roi-loan-nhip-sinh-hoc","tag-ue-oai-ban-ngay","tag-cach-het-lech-nhip-sinh-hoc","tag-suc-khoe-tinh-than-va-giac-ngu","tag-lech-dong-ho-sinh-hoc","tag-kho-tap-trung-do-thieu-ngu","tag-meo-dieu-chinh-nhip-sinh-hoc","tag-ngu-kem-anh-huong-co-the","tag-nhip-sinh-hoc-con-nguoi","tag-hieu-suat-lam-viec-giam-do-ngu-kem","tag-phuc-hoi-giac-ngu","tag-bat-dau-ngu-dung-gio"],"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>L\u1ec7ch nh\u1ecbp sinh h\u1ecdc: Nguy\u00ean nh\u00e2n \u00e2m th\u1ea7m khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i - N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa<\/title>\n<meta name=\"description\" content=\"L\u1ec7ch nh\u1ecbp sinh h\u1ecdc l\u00e0 g\u00ec? Nguy\u00ean nh\u00e2n, d\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc gi\u00fap ng\u1ee7 \u0111\u00fang gi\u1edd, h\u1ebft m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i.\" \/>\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\/lech-nhip-sinh-hoc-nguyen-nhan-am-tham-khien-co-the-met-moi-keo-dai\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u1ec7ch nh\u1ecbp sinh h\u1ecdc: Nguy\u00ean nh\u00e2n \u00e2m th\u1ea7m khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i\" \/>\n<meta property=\"og:description\" content=\"L\u1ec7ch nh\u1ecbp sinh h\u1ecdc l\u00e0 g\u00ec? Nguy\u00ean nh\u00e2n, d\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc gi\u00fap ng\u1ee7 \u0111\u00fang gi\u1edd, h\u1ebft m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nemtanthangphu.com\/en\/lech-nhip-sinh-hoc-nguyen-nhan-am-tham-khien-co-the-met-moi-keo-dai\/\" \/>\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=\"2026-01-26T08:21:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/anh1-1.8.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\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\/lech-nhip-sinh-hoc-nguyen-nhan-am-tham-khien-co-the-met-moi-keo-dai\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nemtanthangphu.com\/lech-nhip-sinh-hoc-nguyen-nhan-am-tham-khien-co-the-met-moi-keo-dai\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/nemtanthangphu.com\/#\/schema\/person\/44cfe62979a1142153cc6defcd95d00d\"},\"headline\":\"L\u1ec7ch nh\u1ecbp sinh h\u1ecdc: Nguy\u00ean nh\u00e2n \u00e2m th\u1ea7m khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi k\u00e9o 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