{"id":5357,"date":"2026-01-27T13:24:48","date_gmt":"2026-01-27T06:24:48","guid":{"rendered":"https:\/\/nemtanthangphu.com\/?p=5357"},"modified":"2026-01-27T13:24:48","modified_gmt":"2026-01-27T06:24:48","slug":"thoi-quen-truoc-ngu-giup-cai-thien-chat-luong-giac-ngu","status":"publish","type":"post","link":"https:\/\/nemtanthangphu.com\/en\/thoi-quen-truoc-ngu-giup-cai-thien-chat-luong-giac-ngu\/","title":{"rendered":"Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7"},"content":{"rendered":"<h1 data-start=\"231\" data-end=\"295\">Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7?<\/h1>\n<p data-start=\"297\" data-end=\"503\"><strong data-start=\"297\" data-end=\"320\">Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7<\/strong> \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c quy\u1ebft \u0111\u1ecbnh b\u1ea1n ng\u1ee7 nhanh hay ch\u1eadm, ng\u1ee7 s\u00e2u hay ch\u1eadp ch\u1eddn. Nhi\u1ec1u ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1edd nh\u01b0ng v\u1eabn m\u1ec7t m\u1ecfi v\u00ec nh\u1eefng h\u00e0nh \u0111\u1ed9ng l\u1eb7p l\u1ea1i m\u1ed7i t\u1ed1i ch\u01b0a ph\u00f9 h\u1ee3p.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5246\" src=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/mat-ngu-thieu-ngu-5-cach-don-gian-giup-cai-thien-chat-luong-giac-ngu11551772677.jpg\" alt=\"\" width=\"620\" height=\"349\" srcset=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/mat-ngu-thieu-ngu-5-cach-don-gian-giup-cai-thien-chat-luong-giac-ngu11551772677.jpg 620w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/mat-ngu-thieu-ngu-5-cach-don-gian-giup-cai-thien-chat-luong-giac-ngu11551772677-300x169.jpg 300w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/mat-ngu-thieu-ngu-5-cach-don-gian-giup-cai-thien-chat-luong-giac-ngu11551772677-18x10.jpg 18w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/mat-ngu-thieu-ngu-5-cach-don-gian-giup-cai-thien-chat-luong-giac-ngu11551772677-500x281.jpg 500w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2026\/01\/mat-ngu-thieu-ngu-5-cach-don-gian-giup-cai-thien-chat-luong-giac-ngu11551772677-600x338.jpg 600w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<hr data-start=\"505\" data-end=\"508\" \/>\n<h2 data-start=\"510\" data-end=\"538\">Th\u00f3i quen bu\u1ed5i t\u1ed1i l\u00e0 g\u00ec?<\/h2>\n<p data-start=\"540\" data-end=\"712\">Th\u00f3i quen bu\u1ed5i t\u1ed1i l\u00e0 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng b\u1ea1n th\u1ef1c hi\u1ec7n trong kho\u1ea3ng 30\u201390 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o sang ngh\u1ec9 ng\u01a1i.<\/p>\n<p data-start=\"714\" data-end=\"780\">N\u1ebfu giai \u0111o\u1ea1n n\u00e0y b\u1ecb x\u00e1o tr\u1ed9n, gi\u1ea5c ng\u1ee7 s\u1ebd kh\u00f3 \u0111\u1ea1t ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t.<\/p>\n<hr data-start=\"782\" data-end=\"785\" \/>\n<h2 data-start=\"787\" data-end=\"838\">V\u00ec sao c\u1ea7n quan t\u00e2m \u0111\u1ebfn sinh ho\u1ea1t tr\u01b0\u1edbc khi ng\u1ee7?<\/h2>\n<p data-start=\"840\" data-end=\"1017\">Vi\u1ec7c duy tr\u00ec <strong data-start=\"853\" data-end=\"876\">th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7<\/strong> khoa h\u1ecdc gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh h\u01a1n. Khi c\u01a1 th\u1ec3 quen v\u1edbi nh\u1ecbp sinh h\u1ecdc \u0111\u1ec1u \u0111\u1eb7n, b\u1ea1n s\u1ebd d\u1ec5 bu\u1ed3n ng\u1ee7 \u0111\u00fang gi\u1edd v\u00e0 ng\u1ee7 s\u00e2u h\u01a1n.<\/p>\n<p data-start=\"1019\" data-end=\"1111\">Ng\u01b0\u1ee3c l\u1ea1i, sinh ho\u1ea1t bu\u1ed5i t\u1ed1i thi\u1ebfu ki\u1ec3m so\u00e1t khi\u1ebfn n\u00e3o b\u1ed9 lu\u00f4n trong tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng.<\/p>\n<hr data-start=\"1113\" data-end=\"1116\" \/>\n<h2 data-start=\"1118\" data-end=\"1164\">Nh\u1eefng th\u00f3i quen x\u1ea5u th\u01b0\u1eddng g\u1eb7p v\u00e0o bu\u1ed5i t\u1ed1i<\/h2>\n<p data-start=\"1166\" data-end=\"1267\">Nhi\u1ec1u ng\u01b0\u1eddi v\u00f4 t\u00ecnh duy tr\u00ec <strong data-start=\"1194\" data-end=\"1217\">th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7<\/strong> kh\u00f4ng l\u00e0nh m\u1ea1nh m\u00e0 kh\u00f4ng nh\u1eadn ra t\u00e1c h\u1ea1i l\u00e2u d\u00e0i.<\/p>\n<p data-start=\"1269\" data-end=\"1299\">M\u1ed9t s\u1ed1 th\u00f3i quen ph\u1ed5 bi\u1ebfn g\u1ed3m:<\/p>\n<ul data-start=\"1301\" data-end=\"1420\">\n<li data-start=\"1301\" data-end=\"1328\">\n<p data-start=\"1303\" data-end=\"1328\">D\u00f9ng \u0111i\u1ec7n tho\u1ea1i qu\u00e1 l\u00e2u<\/p>\n<\/li>\n<li data-start=\"1329\" data-end=\"1360\">\n<p data-start=\"1331\" data-end=\"1360\">Xem n\u1ed9i dung g\u00e2y c\u0103ng th\u1eb3ng<\/p>\n<\/li>\n<li data-start=\"1361\" data-end=\"1394\">\n<p data-start=\"1363\" data-end=\"1394\">U\u1ed1ng c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0 bu\u1ed5i t\u1ed1i<\/p>\n<\/li>\n<li data-start=\"1395\" data-end=\"1420\">\n<p data-start=\"1397\" data-end=\"1420\">\u0102n qu\u00e1 no s\u00e1t gi\u1edd ng\u1ee7<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1422\" data-end=\"1477\">Nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0y l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng th\u01b0 gi\u00e3n c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<hr data-start=\"1479\" data-end=\"1482\" \/>\n<h2 data-start=\"1484\" data-end=\"1532\">C\u00e1ch x\u00e2y d\u1ef1ng th\u00f3i quen t\u1ed1t gi\u00fap ng\u1ee7 ngon h\u01a1n<\/h2>\n<p data-start=\"1534\" data-end=\"1632\">\u0110\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, b\u1ea1n n\u00ean \u0111i\u1ec1u ch\u1ec9nh <strong data-start=\"1576\" data-end=\"1599\">th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7<\/strong> theo h\u01b0\u1edbng nh\u1eb9 nh\u00e0ng v\u00e0 \u1ed5n \u0111\u1ecbnh.<\/p>\n<p data-start=\"1634\" data-end=\"1649\">G\u1ee3i \u00fd \u0111\u01a1n gi\u1ea3n:<\/p>\n<ul data-start=\"1651\" data-end=\"1802\">\n<li data-start=\"1651\" data-end=\"1679\">\n<p data-start=\"1653\" data-end=\"1679\">\u0110i ng\u1ee7 \u0111\u00fang gi\u1edd m\u1ed7i ng\u00e0y<\/p>\n<\/li>\n<li data-start=\"1680\" data-end=\"1729\">\n<p data-start=\"1682\" data-end=\"1729\">T\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 30\u201360 ph\u00fat<\/p>\n<\/li>\n<li data-start=\"1730\" data-end=\"1761\">\n<p data-start=\"1732\" data-end=\"1761\">\u0110\u1ecdc s\u00e1ch ho\u1eb7c nghe nh\u1ea1c nh\u1eb9<\/p>\n<\/li>\n<li data-start=\"1762\" data-end=\"1802\">\n<p data-start=\"1764\" data-end=\"1802\">Gi\u1eef ph\u00f2ng ng\u1ee7 y\u00ean t\u0129nh v\u00e0 tho\u00e1ng m\u00e1t<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1804\" data-end=\"1856\">Duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi nhanh h\u01a1n.<\/p>\n<hr data-start=\"1858\" data-end=\"1861\" \/>\n<h2 data-start=\"1863\" data-end=\"1902\">Bao l\u00e2u th\u00ec gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n?<\/h2>\n<p data-start=\"1904\" data-end=\"2064\">Th\u00f4ng th\u01b0\u1eddng, sau kho\u1ea3ng 7\u201314 ng\u00e0y \u00e1p d\u1ee5ng \u0111\u1ec1u \u0111\u1eb7n, c\u01a1 th\u1ec3 s\u1ebd quen v\u1edbi nh\u1ecbp sinh h\u1ecdc m\u1edbi. B\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn r\u00f5 vi\u1ec7c ng\u1ee7 nhanh h\u01a1n v\u00e0 \u00edt t\u1ec9nh gi\u1ea5c h\u01a1n v\u00e0o ban \u0111\u00eam.<\/p>\n<hr data-start=\"2066\" data-end=\"2069\" \/>\n<h2 data-start=\"2071\" data-end=\"2082\">K\u1ebft lu\u1eadn<\/h2>\n<p data-start=\"2084\" data-end=\"2211\">Ch\u1ec9 c\u1ea7n thay \u0111\u1ed5i \u0111\u00fang c\u00e1ch, <strong data-start=\"2112\" data-end=\"2135\">th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7<\/strong> c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn cho ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<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>\ud83d\udc49 Ng\u1ee7 \u0111\u1ee7 gi\u1edd nh\u01b0ng v\u1eabn m\u1ec7t? R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111ang l\u00e0m sai \u0111i\u1ec1u n\u00e0y m\u1ed7i t\u1ed1i m\u00e0 kh\u00f4ng h\u1ec1 hay bi\u1ebft!<\/p>","protected":false},"author":1,"featured_media":5315,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31,52],"tags":[7533,9456,11031,11047,7643,9491,11032,7781,9852,11033,185,7784,10305,11034,187,7790,10757,11035,189,7796,11001,11036,1459,7808,11002,11037,1501,7828,11022,11038,1551,7857,11023,11039,6203,7884,11024,11040,6510,8292,11025,11041,7332,8315,11026,11042,7483,8908,11027,11043,7501,8924,11028,11044,7511,9424,11029,11045,7513,9449,11030,11046],"class_list":["post-5357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-khuyen-mai","category-tin-tuc","tag-ngu-khoe-moi-ngay","tag-nhiet-do-phong-ngu","tag-thuc-khuya","tag-thoi-quen-tot-cho-suc-khoe","tag-moi-truong-ngu","tag-loi-song-lanh-manh","tag-anh-sang-xanh-truoc-khi-ngu","tag-ngu-dung-gio","tag-khong-gian-ngu-ly-tuong","tag-xem-dien-thoai-ban-dem","tag-cai-thien-giac-ngu","tag-dong-ho-sinh-hoc","tag-goi-ngu-phu-hop","tag-thoi-quen-dung-thiet-bi-dien-tu","tag-suc-khoe-giac-ngu","tag-thoi-quen-buoi-toi","tag-dung-dien-thoai-truoc-khi-ngu","tag-ca-phe-buoi-toi","tag-thu-gian-truoc-khi-ngu","tag-ngu-sau-hon","tag-mat-ngu-nhe","tag-uong-tra-truoc-khi-ngu","tag-phong-ngu-thoai-mai","tag-ngu-khong-sau","tag-kho-ngu-ban-dem","tag-an-toi-muon","tag-giac-ngu-va-suc-khoe","tag-thoi-quen-truoc-khi-ngu","tag-thoi-quen-truoc-ngu","tag-an-toi-qua-no","tag-cai-thien-chat-luong-giac-ngu","tag-doc-sach-truoc-khi-ngu","tag-thoi-quen-truoc-gio-ngu","tag-suy-nghi-nhieu-truoc-khi-ngu","tag-ngu-ngon-hon","tag-ngu-nhanh-hon","tag-thoi-quen-tot-truoc-khi-ngu","tag-stress-truoc-khi-ngu","tag-ngu-ngon-tu-nhien","tag-thoi-quen-ngu","tag-thoi-quen-xau-truoc-khi-ngu","tag-cang-thang-ban-dem","tag-chat-luong-giac-ngu","tag-ngu-dung-tu-the","tag-thoi-quen-giup-ngu-ngon","tag-nghe-nhac-truoc-khi-ngu","tag-anh-sang-phong-ngu","tag-nem-anh-huong-giac-ngu","tag-thoi-quen-anh-huong-giac-ngu","tag-thoi-quen-thu-gian","tag-phong-ngu-yen-tinh","tag-ngu-chap-chon","tag-chuan-bi-truoc-khi-ngu","tag-gio-ngu-co-dinh","tag-hit-tho-sau-truoc-khi-ngu","tag-thoi-quen-sinh-hoat-lanh-manh","tag-thoi-quen-ban-dem","tag-di-ngu-dung-gio","tag-ngu-ngon-moi-dem","tag-thien-truoc-khi-ngu","tag-thoi-quen-sinh-hoat-ban-dem","tag-tu-the-ngu"],"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>Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 - N\u1ec7m T\u00e2n Th\u0103ng Ph\u00fa<\/title>\n<meta name=\"description\" content=\"Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c ng\u1ee7 nhanh v\u00e0 ng\u1ee7 s\u00e2u. Duy tr\u00ec th\u00f3i quen \u0111\u00fang gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n m\u1ed7i \u0111\u00eam.\" \/>\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\/thoi-quen-truoc-ngu-giup-cai-thien-chat-luong-giac-ngu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7\" \/>\n<meta property=\"og:description\" content=\"Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c ng\u1ee7 nhanh v\u00e0 ng\u1ee7 s\u00e2u. 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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=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nemtanthangphu.com\/thoi-quen-truoc-ngu-giup-cai-thien-chat-luong-giac-ngu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nemtanthangphu.com\/thoi-quen-truoc-ngu-giup-cai-thien-chat-luong-giac-ngu\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/nemtanthangphu.com\/#\/schema\/person\/44cfe62979a1142153cc6defcd95d00d\"},\"headline\":\"Th\u00f3i quen tr\u01b0\u1edbc ng\u1ee7 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c 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