{"id":18450,"date":"2021-01-21T15:25:29","date_gmt":"2021-01-21T08:25:29","guid":{"rendered":"https:\/\/purna.vn\/?p=18450"},"modified":"2022-06-27T13:17:16","modified_gmt":"2022-06-27T06:17:16","slug":"chia-se-thoi-quen-ngu-ngay-lap-tuc-thuc-ngay-lap-tuc-moi-ngay-phan-2","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/chia-se-thoi-quen-ngu-ngay-lap-tuc-thuc-ngay-lap-tuc-moi-ngay-phan-2\/","title":{"rendered":"Chia s\u1ebb th\u00f3i quen ng\u1ee7 ngay l\u1eadp t\u1ee9c – th\u1ee9c ngay l\u1eadp t\u1ee9c m\u1ed7i ng\u00e0y (Ph\u1ea7n 2)"},"content":{"rendered":"

Sau h\u01b0\u1edfng \u1ee9ng nhi\u1ec7t t\u00ecnh c\u1ee7a c\u00e1c b\u1ea1n v\u1ec1 b\u00e0i vi\u1ebft k\u1ef9 thu\u1eadt “ng\u1ee7 ngay l\u1eadp t\u1ee9c khi l\u00ean gi\u01b0\u1eddng”,<\/a> trong ph\u1ea7n hai, Purna s\u1ebd ti\u1ebfp t\u1ee5c chia s\u1ebb v\u1ec1 c\u00e1ch th\u1ee9c “th\u1ee9c ngay l\u1eadp t\u1ee9c” v\u00e0o m\u1ed7i s\u00e1ng. \u0110\u00e2y s\u1ebd l\u00e0 kinh nghi\u1ec7m h\u1eefu \u00edch gi\u00fap \u0111\u00e1nh th\u1ee9c c\u00e1c b\u1ea1n m\u1ed9t c\u00e1ch tinh t\u1ebf \u0111\u1ec3 c\u00f3 m\u1ed9t kh\u1edfi \u0111\u1ea7u ng\u00e0y m\u1edbi \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ea3ng kho\u00e1i h\u01a1n.<\/p>

N\u1ebfu c\u00f3 th\u1ec3 v\u1eadn d\u1ee5ng t\u1ed1t k\u1ef9 thu\u1eadt “ng\u1ee7 ngay l\u1eadp t\u1ee9c” trong ph\u1ea7n m\u1ed9t th\u00ec c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf kho\u1ea3ng th\u1eddi gian l\u00e3ng ph\u00ed tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ed9ng th\u1eddi n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. V\u00e0 gi\u1edd \u0111\u00e2y, n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u00f3i quen th\u1ee9c ngay l\u1eadp t\u1ee9c th\u00ec t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng “mu\u1ed1n ng\u1ee7 th\u00eam n\u1eefa”, s\u1ef1 c\u0103m gh\u00e9t \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c s\u1ebd tr\u1edf th\u00e0nh d\u0129 v\u00e3ng. B\u1ea1n c\u00f3 th\u1ec3 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd m\u00ecnh mu\u1ed1n trong t\u1ec9nh t\u00e1o, tho\u1ea3i m\u00e1i v\u1edbi ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng cao nh\u1ea5t c\u00f3 th\u1ec3.<\/p>

\u00dd th\u1ee9c “H\u00e3y d\u1ea1y l\u00fac m\u1ea5y gi\u1edd”<\/h2>
\"\"<\/figure>

\u0110\u1ea7u s\u00e1ch “Ng\u1ee7 \u00edt \u0111\u1ec3 kho\u1ebb”<\/strong> \u0111\u00e3 \u0111\u01b0a ra nh\u1eefng ch\u1ee9ng th\u1ef1c khoa h\u1ecdc v\u1ec1 kh\u1ea3 n\u0103ng t\u1ef1 \u0111\u00e1nh th\u1ee9c \u0111\u00fang gi\u1edd c\u1ee7a con ng\u01b0\u1eddi. Ch\u1ec9 c\u1ea7n \u00fd th\u1ee9c “H\u00e3y d\u1eady l\u00fac…gi\u1edd”, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi s\u1ebd t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong <\/strong>c\u01a1 th\u1ec3 \u0111\u1ec3 c\u00f3 th\u1ec3 th\u1ee9c d\u1eady v\u00e0o \u0111\u00fang th\u1eddi gian \u0111\u00f3. Tuy nhi\u00ean kh\u00f4ng ph\u1ea3i ch\u00ednh x\u00e1c t\u1eebng ph\u00fat m\u1ed9t m\u00e0 b\u1ea1n \u0111\u00e3 \u1ea5n \u0111\u1ecbnh gi\u1edd th\u1ee9c d\u1eady, b\u1ea1n c\u00f3 th\u1ec3 d\u1eady v\u00e0o kho\u1ea3ng tr\u01b0\u1edbc ho\u1eb7c sau 15 ph\u00fat so v\u1edbi th\u1eddi gian m\u00ecnh mu\u1ed1n d\u1eady, ch\u1eafc ch\u1eafn b\u1ea1n c\u00f3 th\u1ec3 th\u1ee9c gi\u1ea5c t\u1ef1 nhi\u00ean.<\/p>

S\u00e1ch c\u00f2n \u0111\u01b0a ra m\u1ed9t m\u1eb9o hay l\u00e0 b\u1ea1n mu\u1ed1n th\u1ee9c d\u1eady l\u00fac m\u1ea5y gi\u1edd th\u00ec h\u00e3y \u0111\u1eadp v\u00e0o g\u1ed1i \u0111\u00fang s\u1ed1 l\u1ea7n th\u1eddi gian b\u1ea1n mu\u1ed1n th\u1ee9c d\u1eady<\/strong>. V\u00ed d\u1ee5, b\u1ea1n mu\u1ed1n th\u1ee9c gi\u1ea5c l\u00fac 5g s\u00e1ng th\u00ec h\u00e3y \u0111\u1eadp g\u1ed1i 5 l\u1ea7n, m\u1ed7i l\u1ea7n \u0111\u1eadp \u0111\u1ebfm s\u1ed1 ra th\u00e0nh ti\u1ebfng. \u0110\u00e2y l\u00e0 h\u00e0nh \u0111\u1ed9ng kh\u1eafc s\u00e2u v\u00e0o trung t\u00e2m c\u1ee7a tr\u00ed nh\u1edb, mang l\u1ea1i hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c t\u1ef1 \u0111\u00e1nh th\u1ee9c.<\/p>

Ng\u1ee7 l\u1ea7n hai trong 5 ph\u00fat<\/h2>

Sau khi th\u1ee9c gi\u1ea5c l\u1ea7n m\u1ed9t, b\u1ea1n s\u1ebd r\u1ea5t khao kh\u00e1t ng\u1ee7 ti\u1ebfp th\u00eam l\u1ea7n hai, th\u1eadm ch\u00ed l\u1ea7n ba hay l\u1ea7n b\u1ed1n. Tuy nhi\u00ean, h\u00e3y t\u1ea1o th\u00f3i quen sau khi th\u1ee9c gi\u1ea5c l\u1ea7n \u0111\u1ea7u ti\u00ean, b\u1ea1n \u0111\u1eb7t \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c cho gi\u1ea5c ng\u1ee7 l\u1ea7n hai nh\u01b0ng ch\u1ec9 trong 5 ph\u00fat v\u00e0 th\u1ee9c d\u1eady h\u1eb3n.<\/p>

V\u00ec trong gi\u1ea5c ng\u1ee7 l\u1ea7n hai n\u00e0y, c\u00f3 r\u1ea5t nhi\u1ec1u hooc- m\u00f4n k\u00ec di\u1ec7u di\u1ec5n ra<\/strong> nh<\/p>

\u01b0 cortisol, endorphin gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng ch\u1ecdi m\u1ecdi c\u0103ng th\u1eb3ng, tr\u00e1i tim \u0111\u01b0\u1ee3c kh\u1edfi \u0111\u1ed9ng, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng m\u1ed9t c\u00e1ch t\u1ec9 m\u1ec9…\u0111\u1ec3 c\u00f3 th\u1ec3 ch\u1ed1ng ch\u1ecdi v\u1edbi nh\u1eefng g\u00ec s\u1eafp \u0111\u1ebfn c\u1ee7a ng\u00e0y h\u00f4m nay. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n c\u1ea7n tu\u00e2n th\u1ee7 nguy\u00ean t\u1eafc “ng\u1ee7 l\u1ea7n th\u1ee9 hai ch\u1ec9 \u0111\u01b0\u1ee3c m\u1ed9t l\u1ea7n duy nh\u1ea5t, trong 5 ph\u00fat m\u00e0 th\u00f4i”<\/strong>.<\/p>

K\u00e9o gi\u00e3n c\u01a1 th\u1ec3 tr\u00ean gi\u01b0\u1eddng m\u1ed9t ph\u00fat<\/h2>

Sau khi th\u1ee9c d\u1eady, c\u00e1ch \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 ch\u1ed1ng l\u1ea1i ham mu\u1ed1n ng\u1ee7 ti\u1ebfp l\u00e0 b\u1ea1n k\u00e9o gi\u00e3n c\u01a1 th\u1ec3 ngay tr\u00ean gi\u01b0\u1eddng. Vi\u1ec7c n\u00e0y ch\u1ec9 m\u1ea5t c\u1ee7a b\u1ea1n ch\u1eebng v\u00e0i ph\u00fat nh\u01b0ng khi\u1ebfn c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c kh\u1edfi \u0111\u1ed9ng v\u00e0 t\u00e2m tr\u00ed th\u1ee9c t\u1ec9nh h\u01a1n. <\/p>

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ba c\u00e1ch k\u00e9o gi\u00e3n c\u01a1 th\u1ec3 tr\u00ean gi\u01b0\u1eddng trong m\u1ed9t ph\u00fat theo s\u00e1ch “Ng\u1ee7 \u00edt \u0111\u1ec3 kho\u1ebb” gi\u1edbi thi\u1ec7u:<\/p>

\"\"<\/figure>

Ngo\u00e0i ra, c\u00f2n m\u1ed9t s\u1ed1 m\u1eb9o hay nh\u01b0 t\u1eafm bu\u1ed5i s\u00e1ng, u\u1ed1ng \u0111\u1ed3 n\u00f3ng ho\u1eb7c socola \u0111\u1ec3 gi\u00fap b\u1ea1n h\u0103ng h\u00e1i v\u00e0 th\u1ee9c t\u1ec9nh h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng. C\u00f2n v\u1edbi Purna, m\u00ecnh ch\u1ecdn c\u00e1ch ng\u1ed3i thi\u1ec1n v\u00e0 ch\u1ea1y b\u1ed9 s\u1edbm. M\u1ed7i ng\u00e0y m\u00ecnh \u0111\u1ec1u \u0111\u1eb7n ng\u1ed3i thi\u1ec1n \u00edt nh\u1ea5t 15 ph\u00fat v\u00e0 ch\u1ea1y b\u1ed9 \u00edt nh\u1ea5t 5km tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u l\u1edbp \u0111\u1ea7u ti\u00ean trong ng\u00e0y. Th\u1ebf l\u00e0 m\u00ecnh \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng cho c\u1ea3 ng\u00e0y d\u00e0i.<\/p>

B\u00e0i chia s\u1ebb nh\u1ecf mong mu\u1ed1n \u0111em l\u1ea1i s\u1ef1 h\u1eefu \u00edch cho nh\u1eefng ai khao kh\u00e1t mu\u1ed1n d\u1eady s\u1edbm \u0111\u00fang gi\u1edd. Hi v\u1ecdng c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 h\u00ecnh th\u00e0nh v\u00e0 duy tr\u00ec th\u00f3i quen ng\u1ee7 s\u1edbm d\u1eady s\u1edbm – t\u1ed1t cho s\u1ee9c kho\u1ebb v\u00e0 hi\u1ec7u qu\u1ea3 cho c\u00f4ng vi\u1ec7c nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"

Sau h\u01b0\u1edfng \u1ee9ng nhi\u1ec7t t\u00ecnh c\u1ee7a c\u00e1c b\u1ea1n v\u1ec1 b\u00e0i vi\u1ebft k\u1ef9 thu\u1eadt “ng\u1ee7 ngay l\u1eadp t\u1ee9c khi l\u00ean gi\u01b0\u1eddng”, trong ph\u1ea7n hai, Purna s\u1ebd ti\u1ebfp t\u1ee5c chia s\u1ebb v\u1ec1 c\u00e1ch th\u1ee9c “th\u1ee9c ngay l\u1eadp t\u1ee9c” v\u00e0o m\u1ed7i s\u00e1ng. \u0110\u00e2y s\u1ebd l\u00e0 kinh nghi\u1ec7m h\u1eefu \u00edch gi\u00fap \u0111\u00e1nh th\u1ee9c c\u00e1c b\u1ea1n m\u1ed9t c\u00e1ch tinh t\u1ebf…<\/p>","protected":false},"author":446664,"featured_media":18454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[106],"tags":[123],"class_list":["post-18450","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-thoi-quen-ngu-som"],"acf":[],"taxonomy_info":{"category":[{"value":106,"label":"Lifestyle"}],"post_tag":[{"value":123,"label":"th\u00f3i quen ng\u1ee7 s\u1edbm"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2021\/01\/wake-up-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":106,"name":"Lifestyle","slug":"lifestyle","term_group":0,"term_taxonomy_id":106,"taxonomy":"category","description":"","parent":0,"count":130,"filter":"raw","cat_ID":106,"category_count":130,"category_description":"","cat_name":"Lifestyle","category_nicename":"lifestyle","category_parent":0}],"tag_info":[{"term_id":123,"name":"th\u00f3i quen ng\u1ee7 s\u1edbm","slug":"thoi-quen-ngu-som","term_group":0,"term_taxonomy_id":123,"taxonomy":"post_tag","description":"","parent":0,"count":2,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/18450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/comments?post=18450"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/18450\/revisions"}],"predecessor-version":[{"id":18455,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/18450\/revisions\/18455"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/18454"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=18450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=18450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=18450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}