{"id":2187,"date":"2020-06-04T21:25:05","date_gmt":"2020-06-04T21:25:05","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=2187"},"modified":"2020-06-04T21:25:05","modified_gmt":"2020-06-04T21:25:05","slug":"placebo-sleep-how-your-mind-can-improve-your-sleep-and-overall-health","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/vi\/science\/health-and-wellness\/placebo-sleep-how-your-mind-can-improve-your-sleep-and-overall-health\/","title":{"rendered":"Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c: T\u00e2m tr\u00ed c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c: T\u00e2m tr\u00ed c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o<\/h2>\n\n<h3 class=\"wp-block-heading\">Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c l\u00e0 g\u00ec?<\/h3>\n\n<p>Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c l\u00e0 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng trong \u0111\u00f3 m\u1ecdi ng\u01b0\u1eddi tr\u1ea3i nghi\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n sau khi \u0111\u01b0\u1ee3c d\u1eabn d\u1eaft \u0111\u1ec3 tin r\u1eb1ng h\u1ecd \u0111\u00e3 c\u00f3 m\u1ed9t \u0111\u00eam ngon gi\u1ea5c, ngay c\u1ea3 khi h\u1ecd kh\u00f4ng th\u1ef1c s\u1ef1 nh\u01b0 v\u1eady. \u0110i\u1ec1u n\u00e0y t\u01b0\u01a1ng t\u1ef1 nh\u01b0 hi\u1ec7u \u1ee9ng gi\u1ea3 d\u01b0\u1ee3c, trong \u0111\u00f3 m\u1ecdi ng\u01b0\u1eddi tr\u1ea3i nghi\u1ec7m nh\u1eefng l\u1ee3i \u00edch t\u1eeb m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb kh\u00f4ng ch\u1ee9a b\u1ea5t k\u1ef3 th\u00e0nh ph\u1ea7n ho\u1ea1t t\u00ednh n\u00e0o.<\/p>\n\n<h3 class=\"wp-block-heading\">Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o?<\/h3>\n\n<p>C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u tin r\u1eb1ng gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng b\u1eb1ng c\u00e1ch k\u00edch ho\u1ea1t c\u00e1c con \u0111\u01b0\u1eddng t\u01b0\u1edfng th\u01b0\u1edfng c\u1ee7a n\u00e3o. Khi m\u1ecdi ng\u01b0\u1eddi tin r\u1eb1ng h\u1ecd \u0111\u00e3 c\u00f3 m\u1ed9t \u0111\u00eam ngon gi\u1ea5c, n\u00e3o c\u1ee7a h\u1ecd s\u1ebd gi\u1ea3i ph\u00f3ng dopamine, m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh li\u00ean quan \u0111\u1ebfn kho\u00e1i c\u1ea3m v\u00e0 \u0111\u1ed9ng l\u1ef1c. S\u1ef1 gi\u1ea3i ph\u00f3ng dopamine n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n\n<h3 class=\"wp-block-heading\">Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c<\/h3>\n\n<p>C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c c\u00f3 th\u1ec3 mang l\u1ea1i m\u1ed9t s\u1ed1 l\u1ee3i \u00edch, bao g\u1ed3m:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c<\/li>\n<li>T\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb v\u00e0 s\u1ef1 ch\u00fa \u00fd<\/li>\n<li>Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng<\/li>\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t<\/li>\n<li>T\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c<\/h3>\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p \u0111\u1ec3 t\u0103ng c\u01a1 h\u1ed9i tr\u1ea3i nghi\u1ec7m gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Thi\u1ebft l\u1eadp m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n:<\/strong> \u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/li>\n<li><strong>T\u1ea1o m\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7:<\/strong> Gi\u00fap b\u1ea3n th\u00e2n th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111\u1ecdc s\u00e1ch, t\u1eafm ho\u1eb7c nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng.<\/li>\n<li><strong>\u0110\u1ea3m b\u1ea3o ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n t\u1ed1i, y\u00ean t\u0129nh v\u00e0 m\u00e1t m\u1ebb:<\/strong> Nh\u1eefng \u0111i\u1ec1u ki\u1ec7n n\u00e0y r\u1ea5t l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>Tr\u00e1nh xa caffeine v\u00e0 r\u01b0\u1ee3u tr\u01b0\u1edbc khi \u0111i ng\u1ee7:<\/strong> Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 th\u1ec3 g\u00e2y nhi\u1ec5u gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean:<\/strong> T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li><strong>G\u1eb7p b\u00e1c s\u0129 n\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7:<\/strong> N\u1ebfu b\u1ea1n b\u1ecb m\u1ea5t ng\u1ee7 dai d\u1eb3ng ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c v\u1ec1 gi\u1ea5c ng\u1ee7, h\u00e3y g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 lo\u1ea1i tr\u1eeb b\u1ea5t k\u1ef3 t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd ti\u1ec1m \u1ea9n n\u00e0o.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3<\/h3>\n\n<p>Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n; n\u00f3 c\u0169ng c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi tr\u1ea3i nghi\u1ec7m gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c c\u00f3 m\u1ee9c \u0111\u1ed9 vi\u00eam th\u1ea5p h\u01a1n, m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a nhi\u1ec1u b\u1ec7nh m\u00e3n t\u00ednh. Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i suy gi\u1ea3m nh\u1eadn th\u1ee9c v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n<h3 class=\"wp-block-heading\">T\u01b0\u01a1ng lai c\u1ee7a gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c<\/h3>\n\n<p>C\u00e1c nh\u00e0 khoa h\u1ecdc v\u1eabn \u0111ang nghi\u00ean c\u1ee9u c\u00e1c c\u01a1 ch\u1ebf \u0111\u1eb1ng sau gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c v\u00e0 c\u00e1ch th\u1ee9c c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng n\u00f3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u c\u0169ng \u0111ang kh\u00e1m ph\u00e1 c\u00e1c c\u00e1ch \u0111\u1ec3 khai th\u00e1c s\u1ee9c m\u1ea1nh c\u1ee7a gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb m\u1edbi cho c\u00e1c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1c t\u00ecnh tr\u1ea1ng kh\u00e1c.<\/p>\n\n<h3 class=\"wp-block-heading\">K\u1ebft lu\u1eadn<\/h3>\n\n<p>Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c l\u00e0 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng m\u1ea1nh m\u1ebd c\u00f3 th\u1ec3 c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. B\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p \u0111\u1ec3 t\u0103ng c\u01a1 h\u1ed9i tr\u1ea3i nghi\u1ec7m n\u00f3, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a m\u00ecnh.<\/p>","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c: T\u00e2m tr\u00ed c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o Gi\u1ea5c ng\u1ee7 gi\u1ea3 d\u01b0\u1ee3c l\u00e0 g\u00ec? Gi\u1ea5c ng\u1ee7&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[296],"tags":[4567,4568,4570,1579,4569,4566],"class_list":["post-2187","post","type-post","status-publish","format-standard","hentry","category-health-and-wellness","tag-sleep-quality","tag-cognitive-function","tag-mind-body-connection","tag-neuroscience","tag-overall-health","tag-placebo-sleep"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/2187","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/comments?post=2187"}],"version-history":[{"count":1,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/2187\/revisions"}],"predecessor-version":[{"id":2188,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/2187\/revisions\/2188"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/media?parent=2187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/categories?post=2187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/tags?post=2187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}