{"id":23443,"date":"2024-09-20T07:58:53","date_gmt":"2024-09-20T07:58:53","guid":{"rendered":"https:\/\/j-baris.com\/?p=23443"},"modified":"2024-09-20T07:59:03","modified_gmt":"2024-09-20T07:59:03","slug":"cach-de-co-duoc-mot-giac-ngu-trua-chat-luong-nhung-van-tinh-tao","status":"publish","type":"post","link":"https:\/\/j-baris.com\/cach-de-co-duoc-mot-giac-ngu-trua-chat-luong-nhung-van-tinh-tao\/","title":{"rendered":"C\u00e1ch \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng nh\u01b0ng v\u1eabn t\u1ec9nh t\u00e1o"},"content":{"rendered":"<p>Ng\u1ee7 tr\u01b0a \u0111\u1ed1i v\u1edbi nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng hay nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean l\u00e0m vi\u1ec7c trong m\u00f4i tr\u01b0\u1eddng c\u0103ng th\u1eb3ng, stress \u0111\u1eb7c bi\u1ec7t l\u00e0 th\u01b0\u1eddng xuy\u00ean ph\u1ea3i ng\u1ed3i l\u00e0m vi\u1ec7c m\u1ed9t ch\u1ed7 tr\u01b0\u1edbc m\u00e1y t\u00ednh th\u00ec m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u00fap h\u1ecd l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c n\u0103ng l\u01b0\u1ee3ng cho c\u00f4ng vi\u1ec7c bu\u1ed5i chi\u1ec1u.<\/p>\n<h2>Gi\u1ea5c ng\u1ee7 tr\u01b0a t\u1ed1t nh\u01b0 th\u1ebf n\u00e0o ?<\/h2>\n<p>Ng\u1ee7 tr\u01b0a d\u00f9 ng\u1eafn hay d\u00e0i th\u00ec n\u00f3 \u0111\u1ec1u c\u00f3 t\u00e1c \u0111\u1ed9ng r\u1ea5t l\u1edbn \u0111\u1ebfn v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c v\u00e0 tinh th\u1ea7n c\u1ee7a b\u1ea1n v\u00e0 n\u1eefa ng\u00e0y l\u00e0m vi\u1ec7c c\u00f2n l\u1ea1i.<\/p>\n<p>T\u1ea1i sao l\u1ea1i nh\u01b0 v\u1eady ch\u00fang ta h\u00e3y c\u00f9ng xem qua t\u1ed5ng h\u1ee3p nh\u1eefng nghi\u00ean c\u1ee9u c\u1ee7a c\u00e1c b\u00e1c s\u0129 trong h\u01a1n 20 n\u0103m nghi\u00ean c\u1ee9u gi\u1ea5c ng\u1ee7 qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9.<\/p>\n<ul>\n<li><strong>T\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c<\/strong>: Sau m\u1ed9t bu\u1ed5i s\u00e1ng l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c, c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 s\u1ebd d\u1ea7n m\u1ea5t \u0111i s\u1ef1 t\u1ec9nh t\u00e1o. Ng\u1ee7 tr\u01b0a ng\u1eafn kho\u1ea3ng 10-30 ph\u00fat gi\u00fap t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u0103ng hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c v\u00e0o bu\u1ed5i chi\u1ec1u.<\/li>\n<li><strong>Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi<\/strong>: Nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng th\u01b0\u1eddng g\u1eb7p ph\u1ea3i \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c v\u00e0 stress. M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m hormone cortisol \u2013 nguy\u00ean nh\u00e2n g\u00e2y stress, mang l\u1ea1i c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n v\u00e0 b\u00ecnh t\u0129nh h\u01a1n.<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u00e0 s\u1ef1 s\u00e1ng t\u1ea1o<\/strong>: Ng\u1ee7 tr\u01b0a gi\u00fap n\u00e3o b\u1ed9 x\u1eed l\u00fd th\u00f4ng tin \u0111\u00e3 ti\u1ebfp nh\u1eadn v\u00e0o bu\u1ed5i s\u00e1ng, c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng s\u00e1ng t\u1ea1o. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng c\u00f4ng vi\u1ec7c \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung v\u00e0 s\u00e1ng t\u1ea1o cao.<\/li>\n<li><strong>B\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/strong>: M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c ng\u1ee7 tr\u01b0a \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch, nh\u01b0 cao huy\u1ebft \u00e1p v\u00e0 \u0111\u1ed9t qu\u1ef5. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 r\u1ea5t c\u00f3 l\u1ee3i cho nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng, nh\u1eefng ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng v\u00e0 d\u1ec5 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi c\u00e1c v\u1ea5n \u0111\u1ec1 tim m\u1ea1ch.<\/li>\n<li><strong>C\u00e2n b\u1eb1ng n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3m x\u00fac<\/strong>: Ng\u1ee7 tr\u01b0a kh\u00f4ng ch\u1ec9 gi\u00fap t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n gi\u00fap c\u00e2n b\u1eb1ng c\u1ea3m x\u00fac, tr\u00e1nh t\u00ecnh tr\u1ea1ng c\u00e1u k\u1ec9nh, kh\u00f3 ch\u1ecbu sau nh\u1eefng gi\u1edd l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng.<\/li>\n<\/ul>\n<p>Nh\u00ecn chung th\u00ec vi\u1ec7c ng\u1ee7 tr\u01b0a m\u1ed9t gi\u1ea5c ng\u1eafn s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 c\u00f4ng vi\u1ec7c bu\u1ed5i chi\u1ec1u \u0111\u01b0\u1ee3c thu\u1eadn l\u1ee3i h\u01a1n.<\/p>\n<figure id=\"attachment_23446\" aria-describedby=\"caption-attachment-23446\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-23446 size-full\" src=\"https:\/\/j-baris.com\/wp-content\/uploads\/2024\/09\/ngu-trua-1.jpg\" alt=\"Ng\u1ee7 tr\u01b0a t\u1ed1t nh\u01b0 th\u1ebf n\u00e0o ? \" width=\"500\" height=\"334\" srcset=\"https:\/\/j-baris.com\/wp-content\/uploads\/2024\/09\/ngu-trua-1.jpg 500w, https:\/\/j-baris.com\/wp-content\/uploads\/2024\/09\/ngu-trua-1-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><figcaption id=\"caption-attachment-23446\" class=\"wp-caption-text\">Ng\u1ee7 tr\u01b0a t\u1ed1t nh\u01b0 th\u1ebf n\u00e0o ?<\/figcaption><\/figure>\n<h2>V\u1eady l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng<\/h2>\n<ul>\n<li>Nh\u01b0 b\u1ea1n \u0111\u00e3 th\u1ea5y th\u00ec m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ng\u1eafn s\u1ebd gi\u00fap ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe v\u00e0 n\u0103ng l\u01b0\u1ee3ng, tuy nhi\u00ean \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb kh\u00f3 ng\u1ee7 ho\u1eb7c ng\u1ee7 qu\u00e1 s\u00e2u th\u00ec s\u1ebd khi\u1ebfn cho ch\u1ea5t l\u01b0\u1ee3ng bu\u1ed5i chi\u1ec1u b\u1ecb \u1ea3nh h\u01b0\u1edfng \u00edt nhi\u1ec1u.<\/li>\n<li>Th\u1ebf n\u00ean \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng th\u00ec b\u1ea1n c\u1ea7n ch\u00fa \u00fd nh\u1eefng \u0111i\u1ec1u sau \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng.<\/li>\n<\/ul>\n<h3>1. Chu\u1ea9n b\u1ecb tr\u01b0\u1edbc cho gi\u1ea5c ng\u1ee7<\/h3>\n<ul>\n<li>Theo c\u00e1c chuy\u00ean \u0111\u1ec1 nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7 c\u0169ng nh\u01b0 l\u00e0 th\u1ea7n kinh h\u1ecdc con ng\u01b0\u1eddi th\u00ec \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng th\u00ec b\u1ea1n ph\u1ea3i c\u00f3 m\u1ed9t s\u1ef1 chu\u1ea9n b\u1ecb tr\u01b0\u1edbc cho gi\u1ea5c ng\u1ee7.<\/li>\n<li>B\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn nh\u1eefng chi\u1ebfc g\u1ed1i tho\u1ea3i m\u00e1i c\u00f3 h\u01b0\u01a1ng th\u01a1m m\u00e0 m\u00ecnh y\u00eau th\u00edch c\u00f9ng v\u1edbi m\u1ed9t mi\u1ebfng b\u1ecbt m\u1eaft \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t kh\u00f4ng gian t\u1ed1i, th\u00edch h\u1ee3p \u0111\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\n<li>H\u00e3y c\u1ed1 g\u1eafng du\u1ed7i th\u1eb3ng ng\u01b0\u1eddi h\u1ebft m\u1ee9c \u0111\u1ec3 c\u00f3 th\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u nh\u1ea5t.<\/li>\n<\/ul>\n<h3>2. \u0110\u1eebng ng\u1ee7 qu\u00e1 mu\u1ed9n<\/h3>\n<ul>\n<li>Kh\u00f4ng c\u00f3 khung gi\u1edd ng\u1ee7 tr\u01b0a l\u00fd t\u01b0\u1edfng tuy nhi\u00ean \u0111\u1ec3 tr\u00e1nh tr\u01b0\u1eddng h\u1ee3p c\u01a1 th\u1ec3 r\u01a1i v\u00e0o pha ng\u1ee7 s\u00e2u th\u00ec b\u1ea1n c\u1ea7n ph\u1ea3i ch\u1ecdn khung gi\u1edd ng\u1ee7 tr\u01b0a th\u1eadt h\u1ee3p l\u00fd.<\/li>\n<li>T\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u ng\u1ee7 v\u00e0o l\u00fac 40p c\u00e1nh gi\u1edd v\u00e0o l\u00e0m \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o pha ng\u1ee7 n\u00f4ng \u0111\u01b0\u1ee3c 30p.<\/li>\n<li>V\u00ec khi v\u00e0o pha ng\u1ee7 n\u00f4ng th\u00ec c\u01a1 th\u1ec3 v\u1eabn ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe nh\u01b0ng kh\u00f4ng l\u00e0m c\u01a1 th\u1ec3 qu\u00e1 m\u1ec7t m\u1ecfi khi t\u1ec9nh l\u1ea1i.<\/li>\n<\/ul>\n<h3>3. \u0110\u1eebng c\u1ed1 v\u00e0 \u00e9p b\u1ea3n th\u00e2n ph\u1ea3i ng\u1ee7<\/h3>\n<ul>\n<li>N\u1ebfu b\u1ea1n mu\u1ed1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a hi\u1ec7u qu\u1ea3 th\u00ec b\u1ea1n \u0111\u1eebng t\u1ea1o \u00e1p l\u1ef1c cho c\u01a1 th\u1ec3, n\u1ebfu ng\u1ee7 \u0111\u01b0\u1ee3c th\u00ec t\u1ed1t c\u00f2n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c th\u00ec c\u0169ng h\u00e3y xem nh\u01b0 l\u00e0 \u0111ang n\u1eb1m ngh\u1ec9.<\/li>\n<li>N\u1ebfu b\u1ea1n l\u00e0 ki\u1ec3u ng\u01b0\u1eddi kh\u00f4ng th\u01b0\u1eddng xuy\u00ean ng\u1ee7 tr\u01b0a th\u00ec h\u00e3y coi nh\u01b0 gi\u1edd ngh\u1ec9 nh\u01b0 l\u00e0 l\u00fac b\u1ea1n \u0111\u01b0\u1ee3c n\u1eb1m \u0111\u1ec3 gi\u1ea3n x\u01b0\u01a1ng gi\u1ea3n c\u1ed1t th\u00f4i. V\u00ec n\u1ebfu b\u1ea1n c\u1ed1 g\u1eafng ng\u1ee7 khi n\u00e0y th\u00ec n\u00f3 s\u1ebd l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 bu\u1ed5i t\u1ed1i c\u1ee7a b\u1ea1n.<\/li>\n<\/ul>\n<h3>4. H\u00e3y ng\u1ee7 ng\u1eafn \u0111\u1eebng ng\u1ee7 d\u00e0i.<\/h3>\n<ul>\n<li>D\u00f9 b\u1ea1n c\u00f3 th\u1eddi gian ngh\u1ec9 tr\u01b0a ng\u1eafn hay d\u00e0i th\u00ec c\u0169ng ch\u1ec9 n\u00ean ng\u1ee7 tr\u01b0a ng\u1eafn m\u00e0 th\u00f4i v\u00ec n\u1ebfu ng\u1ee7 qu\u00e1 d\u00e0i th\u00ec c\u01a1 th\u1ec3 s\u1ebd c\u00e0ng u\u1ec3 o\u1ea3i.<\/li>\n<li>Th\u1eddi gian ng\u1ee7 l\u00fd t\u01b0\u1edfng l\u00e0 40 ph\u00fat trong \u0111\u00f3 10p \u0111\u1ea7u ti\u00ean l\u00e0 th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\n<li>C\u00f2n n\u1ebfu th\u1eddi gian ngh\u1ec9 tr\u01b0a b\u1ea1n d\u00e0i h\u01a1n th\u00ec b\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh ra t\u1eeb 10-20 ph\u00fat \u0111\u1ec3 thi\u1ec1n \u0111\u1ecbnh tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n<\/li>\n<\/ul>\n<figure id=\"attachment_23445\" aria-describedby=\"caption-attachment-23445\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-23445 size-full\" src=\"https:\/\/j-baris.com\/wp-content\/uploads\/2024\/09\/ngu-trua-2.jpg\" alt=\"C\u00e1ch ng\u1ee7 tr\u01b0a t\u1ed1t nh\u1ea5t\" width=\"500\" height=\"281\" srcset=\"https:\/\/j-baris.com\/wp-content\/uploads\/2024\/09\/ngu-trua-2.jpg 500w, https:\/\/j-baris.com\/wp-content\/uploads\/2024\/09\/ngu-trua-2-300x169.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><figcaption id=\"caption-attachment-23445\" class=\"wp-caption-text\">C\u00e1ch ng\u1ee7 tr\u01b0a t\u1ed1t nh\u1ea5t<\/figcaption><\/figure>\n<h3>5. H\u00e3y l\u1ef1a ch\u1ecdn vi\u1ec7c ng\u1ee7 tr\u01b0a th\u01b0\u1eddng xuy\u00ean ho\u1eb7c kh\u00f4ng ng\u1ee7 tr\u01b0a<\/h3>\n<ul>\n<li>D\u00f9 b\u1ea1n l\u00e0m g\u00ec \u0111i ch\u0103ng n\u1eefa th\u00ec vi\u1ec7c ng\u1ee7 tr\u01b0a n\u1ebfu kh\u00f4ng th\u1ec3 th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean th\u00ec t\u1ed1t nh\u1ea5t b\u1ea1n kh\u00f4ng n\u00ean th\u1ef1c hi\u1ec7n v\u00ec n\u1ebfu c\u1ee9 ng\u1ee7 tr\u01b0a v\u00e0i ng\u00e0y r\u1ed3i l\u1ea1i th\u1ee9c v\u00e0i ng\u00e0y th\u00ec vi\u1ec7c n\u00e0y s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n tr\u1edf n\u00ean m\u1ec7t m\u1ecfi v\u00e0 u\u1ec3 o\u1ea3i h\u01a1n r\u1ea5t nhi\u1ec1u.<\/li>\n<li>N\u1ebfu c\u00f3 th\u1ec3 th\u00ec b\u1ea1n c\u1ea7n ph\u1ea3i ng\u1ee7 tr\u01b0a c\u00f9ng 1 th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u1ea1o th\u00e0nh th\u00f3i quen t\u1ed1t nh\u1ea5t.<\/li>\n<\/ul>\n<h2>T\u1ed5ng k\u1ebft<\/h2>\n<p>Ng\u1ee7 tr\u01b0a th\u01b0\u1eddng xuy\u00ean s\u1ebd \u0111em \u0111\u1ebfn r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho b\u1ea1n tuy nhi\u00ean b\u1ea1n c\u1ea7n ph\u1ea3i th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111i\u1ec1u n\u1ebfu mu\u1ed1n c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 kh\u00f4ng m\u1ec7t m\u1ecfi khi l\u00e0m vi\u1ec7c v\u00e0o bu\u1ed5i chi\u1ec1u.<\/p>\n<p>Ngo\u00e0i ra th\u00ec b\u1ea1n c\u0169ng ph\u1ea3i duy tr\u00ec gi\u1ea5c ng\u1ee7 tr\u01b0a m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean n\u1ebfu mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;23443&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 ngay t\u1ea1i \u0111\u00e2y&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 L\u01b0\u1ee3t \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;C\u00e1ch \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng nh\u01b0ng v\u1eabn t\u1ec9nh t\u00e1o&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} L\u01b0\u1ee3t \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">\u0110\u00e1nh gi\u00e1 ngay t\u1ea1i \u0111\u00e2y<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 tr\u01b0a \u0111\u1ed1i v\u1edbi nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng hay nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean l\u00e0m vi\u1ec7c trong m\u00f4i tr\u01b0\u1eddng c\u0103ng th\u1eb3ng, stress \u0111\u1eb7c bi\u1ec7t l\u00e0 th\u01b0\u1eddng xuy\u00ean ph\u1ea3i ng\u1ed3i l\u00e0m vi\u1ec7c m\u1ed9t ch\u1ed7 tr\u01b0\u1edbc m\u00e1y t\u00ednh th\u00ec m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u00fap h\u1ecd l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c n\u0103ng l\u01b0\u1ee3ng cho c\u00f4ng vi\u1ec7c<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-23443","post","type-post","status-publish","format-standard","hentry","category-tap-chi-suc-khoe"],"yoast_head":"\n<title>C\u00e1ch \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ch\u1ea5t l\u01b0\u1ee3ng nh\u01b0ng v\u1eabn t\u1ec9nh t\u00e1o<\/title>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/j-baris.com\/cach-de-co-duoc-mot-giac-ngu-trua-chat-luong-nhung-van-tinh-tao\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta 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