{"id":18533,"date":"2021-09-14T10:31:27","date_gmt":"2021-09-14T10:31:27","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=18533"},"modified":"2021-09-14T10:31:27","modified_gmt":"2021-09-14T10:31:27","slug":"sleep-and-memory-the-importance-of-sleep-for-cognitive-health","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/vi\/science\/neuroscience\/sleep-and-memory-the-importance-of-sleep-for-cognitive-health\/","title":{"rendered":"Gi\u1ea5c Ng\u1ee7 V\u00e0 Tr\u00ed Nh\u1edb: T\u1ea7m Quan Tr\u1ecdng C\u1ee7a Gi\u1ea5c Ng\u1ee7 \u0110\u1ed1i V\u1edbi S\u1ee9c Kh\u1ecfe Nh\u1eadn Th\u1ee9c"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb: T\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c<\/h2>\n\n

S\u1ee9c m\u1ea1nh c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb<\/h2>\n\n

Gi\u1ea5c ng\u1ee7 r\u1ea5t c\u1ea7n thi\u1ebft cho nhi\u1ec1u kh\u00eda c\u1ea1nh s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta, bao g\u1ed3m c\u1ea3 ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c. M\u1ed9t \u0111\u00eam ng\u1ee7 ngon c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta ti\u1ebfp thu th\u00f4ng tin m\u1edbi, ghi nh\u1edb nh\u1eefng g\u00ec \u0111\u00e3 h\u1ecdc v\u00e0 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ee7a ch\u00fang ta.<\/p>\n\n

L\u1ee3i \u00edch l\u00e2u d\u00e0i c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb<\/h2>\n\n

Nghi\u00ean c\u1ee9u m\u1edbi cho th\u1ea5y ng\u1ee7 \u0111\u1ee7 gi\u1ea5c trong th\u1eddi th\u01a1 \u1ea5u v\u00e0 trung ni\u00ean c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch l\u1edbn cho tr\u00ed nh\u1edb khi v\u1ec1 gi\u00e0. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed Sleep<\/em> cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 nhi\u1ec1u h\u01a1n trong nh\u1eefng n\u0103m \u0111\u1ea7u \u0111\u1eddi c\u00f3 ch\u1ee9c n\u0103ng tr\u00ed nh\u1edb t\u1ed1t h\u01a1n \u0111\u1ebfn 28 n\u0103m sau \u0111\u00f3.<\/p>\n\n

T\u00e1c gi\u1ea3 ch\u00ednh c\u1ee7a nghi\u00ean c\u1ee9u, Michael K. Scullin, cho bi\u1ebft nh\u1eefng ph\u00e1t hi\u1ec7n cho th\u1ea5y “gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ea3i l\u00e0 th\u1eddi gian ‘b\u1ecb m\u1ea5t'”. Tr\u00ean th\u1ef1c t\u1ebf, \u00f4ng cho bi\u1ebft, “\u0111\u00f3 l\u00e0 m\u1ed9t kho\u1ea3n \u0111\u1ea7u t\u01b0 cho s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c trong t\u01b0\u01a1ng lai c\u1ee7a ch\u00fang ta”.<\/p>\n\n

T\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n<\/h2>\n\n

Gi\u1ea5c ng\u1ee7 c\u0169ng c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n t\u1ed1t h\u01a1n. Nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u00edt c\u00f3 kh\u1ea3 n\u0103ng b\u1ecb tr\u1ea7m c\u1ea3m, lo l\u1eafng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n kh\u00e1c. Gi\u1ea5c ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n\n

C\u00e1ch c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon<\/h2>\n\n

N\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u00f3i quen ng\u1ee7 c\u1ee7a m\u00ecnh:<\/p>\n\n

    \n
  • Thi\u1ebft l\u1eadp m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 tu\u00e2n th\u1ee7 l\u1ecbch tr\u00ecnh \u0111\u00f3 c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/li>\n
  • T\u1ea1o m\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 bao g\u1ed3m vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u1ea5m, \u0111\u1ecdc s\u00e1ch ho\u1eb7c nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng.<\/li>\n
  • \u0110\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb.<\/li>\n
  • Tr\u00e1nh xa caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n
  • T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, nh\u01b0ng tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/li>\n
  • N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1ee7 sau 20 ph\u00fat, h\u00e3y ra kh\u1ecfi gi\u01b0\u1eddng v\u00e0 l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 th\u01b0 gi\u00e3n cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t.<\/li>\n<\/ul>\n\n

    L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ng\u1ee7 tr\u01b0a<\/h2>\n\n

    N\u1ebfu b\u1ea1n thi\u1ebfu ng\u1ee7, ng\u1ee7 tr\u01b0a c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u00f9 \u0111\u1eafp. Ng\u1ee7 tr\u01b0a c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1ec9nh t\u00e1o, hi\u1ec7u su\u1ea5t v\u00e0 t\u00e2m tr\u1ea1ng. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng s\u1ef1 s\u00e1ng t\u1ea1o.<\/p>\n\n

    L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng th\u00fa v\u1ecb v\u00e0 c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb<\/h2>\n\n

    M\u1ed9t nghi\u00ean c\u1ee9u m\u1edbi kh\u00e1c cho th\u1ea5y r\u1eb1ng c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng th\u00fa v\u1ecb c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n l\u01b0u gi\u1eef k\u00fd \u1ee9c t\u1ed1t h\u01a1n. Nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed Neurology<\/em> cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng m\u1edbi l\u1ea1 v\u00e0 k\u00edch th\u00edch h\u01a1n c\u00f3 ch\u1ee9c n\u0103ng tr\u00ed nh\u1edb t\u1ed1t h\u01a1n \u1edf giai \u0111o\u1ea1n sau c\u1ee7a cu\u1ed9c \u0111\u1eddi.<\/p>\n\n

    T\u00e1c gi\u1ea3 ch\u00ednh c\u1ee7a nghi\u00ean c\u1ee9u, Ti\u1ebfn s\u0129 Denise Park, cho bi\u1ebft nh\u1eefng ph\u00e1t hi\u1ec7n n\u00e0y g\u1ee3i \u00fd r\u1eb1ng “tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng m\u1edbi v\u00e0 \u0111\u1ea7y th\u1eed th\u00e1ch trong su\u1ed1t cu\u1ed9c \u0111\u1eddi c\u00f3 th\u1ec3 gi\u00fap b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta lu\u00f4n nh\u1ea1y b\u00e9n”.<\/p>\n\n

    Ph\u1ea7n k\u1ebft lu\u1eadn<\/h2>\n\n

    Gi\u1ea5c ng\u1ee7 r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c c\u1ee7a ch\u00fang ta. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta ti\u1ebfp thu th\u00f4ng tin m\u1edbi, ghi nh\u1edb nh\u1eefng g\u00ec ch\u00fang ta \u0111\u00e3 h\u1ecdc v\u00e0 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh. Gi\u1ea5c ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ee7a ch\u00fang ta. N\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u00f3i quen ng\u1ee7 c\u1ee7a m\u00ecnh. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u1eed c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng th\u00fa v\u1ecb h\u01a1n \u0111\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb c\u1ee7a m\u00ecnh.<\/p>","protected":false},"excerpt":{"rendered":"

    Gi\u1ea5c ng\u1ee7 v\u00e0 tr\u00ed nh\u1edb: T\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c S\u1ee9c m\u1ea1nh c\u1ee7a gi\u1ea5c ng\u1ee7 \u0111\u1ed1i v\u1edbi tr\u00ed nh\u1edb Gi\u1ea5c ng\u1ee7 r\u1ea5t c\u1ea7n…<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[411],"tags":[888,2303,2601,539],"class_list":["post-18533","post","type-post","status-publish","format-standard","hentry","category-neuroscience","tag-sleep","tag-brain-health","tag-cognitive-health","tag-memory"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/18533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/comments?post=18533"}],"version-history":[{"count":1,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/18533\/revisions"}],"predecessor-version":[{"id":18534,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/18533\/revisions\/18534"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/media?parent=18533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/categories?post=18533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/tags?post=18533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}