{"id":15319,"date":"2025-02-26T22:00:57","date_gmt":"2025-02-26T22:00:57","guid":{"rendered":"https:\/\/medbox.com\/?p=15319"},"modified":"2025-04-02T20:56:26","modified_gmt":"2025-04-02T20:56:26","slug":"how-to-get-better-sleep-practical-tips-for-seniors","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/how-to-get-better-sleep-practical-tips-for-seniors\/","title":{"rendered":"L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n: M\u1eb9o th\u1ef1c t\u1ebf cho ng\u01b0\u1eddi cao tu\u1ed5i"},"content":{"rendered":"<p>C\u00e0ng l\u1edbn tu\u1ed5i, ch\u00fang ta c\u00e0ng kh\u00f3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0o ban \u0111\u00eam. N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng thay \u0111\u1ed5i th\u00f3i quen ng\u1ee7, kh\u00f3 ch\u1ecbu li\u00ean quan \u0111\u1ebfn c\u0103ng th\u1eb3ng ho\u1eb7c m\u1ea5t ng\u1ee7, b\u1ea1n kh\u00f4ng \u0111\u01a1n \u0111\u1ed9c. May m\u1eafn thay, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh v\u00e0 b\u1eaft \u0111\u1ea7u ng\u1ee7 ngon h\u01a1n. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang t\u00f4i s\u1ebd cung c\u1ea5p m\u1ed9t s\u1ed1 m\u1eb9o th\u1ef1c t\u1ebf d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i v\u1ec1 c\u00e1ch c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon h\u01a1n.\u00a0<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Nh\u00e0 thu\u1ed1c c\u1ee7a ch\u00fang t\u00f4i ph\u00e2n lo\u1ea1i tr\u01b0\u1edbc v\u00e0 \u0111\u00f3ng g\u00f3i thu\u1ed1c c\u1ee7a b\u1ea1n<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"B\u1eaft \u0111\u1ea7u\" >\n\n          <span class=\"wrapp-title-link\">B\u1eaft \u0111\u1ea7u<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\">9 C\u00e1ch \u0110\u1ec3 C\u00f3 Gi\u1ea5c Ng\u1ee7 T\u1ed1t H\u01a1n<\/h2>\n\n\n\n<p>Nh\u1eefng thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n trong l\u1ed1i s\u1ed1ng sau \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n ngay c\u1ea3 khi \u0111\u00e3 l\u1edbn tu\u1ed5i:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tu\u00e2n th\u1ee7 l\u1ecbch tr\u00ecnh ng\u1ee7 nh\u1ea5t qu\u00e1n<\/h3>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7423117\/\">Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y r\u1eb1ng vi\u1ec7c c\u00f3 gi\u1edd \u0111i ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh m\u1ed7i ng\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3 b\u1ea1n, mang l\u1ea1i cho b\u1ea1n c\u00e1c ki\u1ec3u ng\u1ee7 nh\u1ea5t qu\u00e1n. Vi\u1ec7c tu\u00e2n th\u1ee7 m\u1ed9t th\u00f3i quen s\u1ebd r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3 b\u1ea1n nh\u1eadn bi\u1ebft c\u00e1c t\u00edn hi\u1ec7u b\u00e1o ng\u1ee7, gi\u00fap b\u1ea1n ng\u1ee7 nhanh h\u01a1n v\u00e0 l\u00e2u h\u01a1n.\u00a0<\/p>\n\n\n\n<p>Duy tr\u00ec th\u00f3i quen c\u1ee7a b\u1ea1n ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n \u0111\u1ec3 tr\u00e1nh l\u00e0m gi\u00e1n \u0111o\u1ea1n nh\u1ecbp \u0111i\u1ec7u t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Khi \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh, b\u1ea1n n\u00ean thay \u0111\u1ed5i d\u1ea7n d\u1ea7n theo t\u1eebng kho\u1ea3ng 15 ph\u00fat. Ngo\u00e0i ra, h\u00e3y \u0111\u1ea3m b\u1ea3o t\u1ed1i \u01b0u h\u00f3a m\u00f4i tr\u01b0\u1eddng ng\u1ee7 c\u1ee7a b\u1ea1n, bao g\u1ed3m gi\u1eef ph\u00f2ng ng\u1ee7 t\u1ed1i v\u00e0 y\u00ean t\u0129nh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h3>\n\n\n\n<p>M\u1ed9t th\u00f3i quen \u0111i ng\u1ee7 nh\u1eb9 nh\u00e0ng s\u1ebd cho c\u01a1 th\u1ec3 b\u1ea1n bi\u1ebft r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed \u0111\u1ecdc s\u00e1ch, thay \u0111\u1ed3 ng\u1ee7 tho\u1ea3i m\u00e1i ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 xoa d\u1ecbu t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3. \u0110\u00e1nh r\u0103ng v\u00e0 r\u1eeda m\u1eb7t c\u0169ng c\u00f3 th\u1ec3 c\u00f3 t\u00e1c d\u1ee5ng. Gi\u1eef nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng \u1edf m\u1ee9c d\u1ec5 ch\u1ecbu.<\/p>\n\n\n\n<p>Khi b\u1ea1n ch\u1ecdn th\u00f3i quen \u0111i ng\u1ee7, h\u00e3y tr\u00e1nh c\u00e1c ho\u1ea1t \u0111\u1ed9ng k\u00edch th\u00edch nh\u01b0 xem TV ho\u1eb7c s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c iPad (n\u1ebfu b\u1ea1n c\u1ea7n s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed, h\u00e3y c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng c\u00e0i \u0111\u1eb7t b\u1ed9 l\u1ecdc \u00e1nh s\u00e1ng xanh). Ngo\u00e0i ra, tr\u00e1nh tham gia v\u00e0o c\u00e1c cu\u1ed9c tr\u00f2 chuy\u1ec7n c\u0103ng th\u1eb3ng ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 s\u1ee9c. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u00f3 th\u1ec3 c\u00f3 t\u00e1c d\u1ee5ng ph\u1ea3n t\u00e1c d\u1ee5ng. Th\u00f3i quen \u0111i ng\u1ee7 c\u1ee7a b\u1ea1n c\u00e0ng d\u1ec5 \u0111o\u00e1n tr\u01b0\u1edbc th\u00ec b\u1ea1n c\u00e0ng d\u1ec5 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 ngon.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. H\u1ea1n ch\u1ebf ng\u1ee7 tr\u01b0a trong ng\u00e0y<\/h3>\n\n\n\n<p>Ng\u1ee7 tr\u01b0a c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n s\u1ea3ng kho\u00e1i, nh\u01b0ng n\u1ebfu ng\u1ee7 qu\u00e1 nhi\u1ec1u, n\u00f3 c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n v\u00e0o ban \u0111\u00eam.&nbsp;<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea7n ng\u1ee7 tr\u01b0a, h\u00e3y ng\u1ee7 kho\u1ea3ng 30 ph\u00fat, s\u1edbm h\u01a1n trong ng\u00e0y, \u0111\u1ec3 tr\u00e1nh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u00eam c\u1ee7a b\u1ea1n. Ng\u1ee7 tr\u01b0a nhanh gi\u00fap t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng ngay l\u1eadp t\u1ee9c v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng u\u1ec3 o\u1ea3i sau khi ng\u1ee7 tr\u01b0a. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y mu\u1ed1n ng\u1ee7 tr\u01b0a mu\u1ed9n h\u01a1n trong ng\u00e0y, h\u00e3y c\u00e2n nh\u1eafc m\u1ed9t gi\u1ea3i ph\u00e1p thay th\u1ebf nh\u01b0 th\u01b0 gi\u00e3n y\u00ean t\u0129nh m\u00e0 kh\u00f4ng th\u1ef1c s\u1ef1 ng\u1ee7.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Gi\u1ea3m th\u1eddi gian s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h3>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9424753\/\">Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y \u00e1nh s\u00e1ng xanh t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea1n v\u00e0 g\u00e2y ra t\u00ecnh tr\u1ea1ng ng\u1ee7 kh\u00f4ng ngon. Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 TV v\u00e0o ban \u0111\u00eam c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n vi\u1ec7c s\u1ea3n xu\u1ea5t melatonin, m\u1ed9t lo\u1ea1i hormone gi\u00fap ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p>C\u1eaft gi\u1ea3m th\u1eddi gian s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00e0 l\u00e0m vi\u1ec7c g\u00ec \u0111\u00f3 kh\u00f4ng li\u00ean quan \u0111\u1ebfn \u00e1nh s\u00e1ng \u0111i\u1ec7n t\u1eed. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc s\u00e1ch ho\u1eb7c nghe nh\u1ea1c. Nh\u01b0ng n\u1ebfu b\u1ea1n ph\u1ea3i s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb v\u00e0o ban \u0111\u00eam, h\u00e3y s\u1eed d\u1ee5ng b\u1ed9 l\u1ecdc \u00e1nh s\u00e1ng xanh ho\u1eb7c c\u00e0i \u0111\u1eb7t ch\u1ebf \u0111\u1ed9 ban \u0111\u00eam \u0111\u1ec3 gi\u1ea3m t\u00e1c \u0111\u1ed9ng c\u1ee7a n\u00f3 \u0111\u1ebfn chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Gi\u1eef ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb, t\u1ed1i v\u00e0 y\u00ean t\u0129nh\u00a0<\/h3>\n\n\n\n<p>B\u1ea1n c\u00f3 bi\u1ebft t\u1ea1i sao d\u1ec5 ng\u1ee7 h\u01a1n trong ph\u00f2ng t\u1ed1i h\u01a1n l\u00e0 kh\u00f4ng gian s\u00e1ng \u0111\u00e8n kh\u00f4ng? \u0110\u00f3 l\u00e0 v\u00ec <a href=\"https:\/\/www.bcbsm.mibluedaily.com\/stories\/health-and-wellness\/the-benefits-of-sleeping-in-a-dark-room#:~:text=Darkness%20stimulates%20the%20pineal%20gland,between%20us%20and%20sound%20sleep.\">tuy\u1ebfn t\u00f9ng trong n\u00e3o c\u1ee7a b\u1ea1n s\u1ea3n xu\u1ea5t melatonin \u0111\u1ec3 \u0111\u00e1p \u1ee9ng v\u1edbi b\u00f3ng t\u1ed1i<\/a>v\u00e0 melatonin, ng\u01b0\u1ee3c l\u1ea1i, gi\u00fap g\u00e2y bu\u1ed3n ng\u1ee7. V\u00ec v\u1eady, b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n \u0111\u1ecbnh \u0111i ng\u1ee7, h\u00e3y t\u1eaft \u0111\u00e8n v\u00e0 ch\u1eb7n \u0111\u00e8n b\u00ean ngo\u00e0i b\u1eb1ng r\u00e8m che s\u00e1ng ho\u1eb7c m\u1eb7t n\u1ea1 che m\u1eaft.\u00a0<\/p>\n\n\n\n<p>B\u1ea1n c\u0169ng c\u1ea7n duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 l\u00fd t\u01b0\u1edfng trong ph\u00f2ng ng\u1ee7. H\u1ea7u h\u1ebft c\u00e1c chuy\u00ean gia khuy\u00ean b\u1ea1n n\u00ean \u0111\u1ec3 nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng trong kho\u1ea3ng 60 \u2013 67\u00b0F \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1i \u01b0u. \u0110\u1eb7t h\u1ec7 th\u1ed1ng \u0111i\u1ec1u h\u00f2a kh\u00f4ng kh\u00ed \u1edf ph\u1ea1m vi nhi\u1ec7t \u0111\u1ed9 n\u00e0y. N\u1ebfu b\u1ea1n kh\u00f4ng c\u00f3, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng qu\u1ea1t, g\u1ed1i l\u00e0m m\u00e1t ho\u1eb7c b\u1ed9 \u0111\u1ed3 gi\u01b0\u1eddng tho\u00e1ng kh\u00ed \u0111\u1ec3 l\u00e0m cho ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n m\u00e1t h\u01a1n. S\u1eed d\u1ee5ng n\u00fat tai ho\u1eb7c ti\u1ebfng \u1ed3n tr\u1eafng \u0111\u1ec3 gi\u1ea3m thi\u1ec3u s\u1ef1 qu\u1ea5y r\u1ea7y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Tr\u00e1nh d\u00f9ng Caffeine, R\u01b0\u1ee3u ho\u1eb7c c\u00e1c b\u1eefa \u0103n n\u1eb7ng v\u00e0o cu\u1ed1i ng\u00e0y<\/h3>\n\n\n\n<p>Caffeine v\u1eabn t\u1ed3n t\u1ea1i trong c\u01a1 th\u1ec3 b\u1ea1n trong nhi\u1ec1u gi\u1edd, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 khi u\u1ed1ng qu\u00e1 mu\u1ed9n. \u0110\u1ec3 tr\u00e1nh gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7, h\u00e3y h\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 c\u00e0 ph\u00ea, tr\u00e0, soda v\u00e0 s\u00f4 c\u00f4 la v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 bu\u1ed5i t\u1ed1i.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, tr\u00e1nh \u0103n nh\u1eefng b\u1eefa \u0103n l\u1edbn ho\u1eb7c u\u1ed1ng r\u01b0\u1ee3u tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Nh\u1eefng b\u1eefa \u0103n l\u1edbn c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu cho d\u1ea1 d\u00e0y v\u00e0 c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u00e0o ng\u01b0\u1ee3c axit, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7, v\u00e0 vi\u1ec7c ti\u00eau th\u1ee5 nhi\u1ec1u r\u01b0\u1ee3u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 REM s\u00e2u c\u1ee7a b\u1ea1n. Ch\u1ecdn m\u1ed9t b\u1eefa \u0103n nh\u1eb9 v\u00e0o bu\u1ed5i t\u1ed1i nh\u01b0 s\u1eefa chua ho\u1eb7c chu\u1ed1i khi b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u00f3i v\u00e0o ban \u0111\u00eam. Tr\u00e1nh u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 gi\u1ea3m c\u00e1c chuy\u1ebfn \u0111i v\u00e0o nh\u00e0 v\u1ec7 sinh v\u00e0o ban \u0111\u00eam v\u00e0 ng\u0103n ng\u1eeba gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Medbox: M\u1ed9t c\u00e1ch an to\u00e0n h\u01a1n \u0111\u1ec3 u\u1ed1ng thu\u1ed1c<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"T\u00ecm hi\u1ec3u th\u00eam\" >\n\n          <span class=\"wrapp-title-link\">T\u00ecm hi\u1ec3u th\u00eam<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">7. Duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t trong ng\u00e0y<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"Elderly woman sitting on a blue yoga mat in a well-lit living room, engaging in a stretching exercise.\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/02\/senior-stretching.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>M\u1eb7c d\u00f9 b\u1ea1n c\u00f3 th\u1ec3 mu\u1ed1n tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7, nh\u01b0ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t trong ng\u00e0y th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 gi\u00fap m\u1ecdi ng\u01b0\u1eddi ng\u1ee7 ngon h\u01a1n v\u00ec n\u00f3 l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng v\u00e0 gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n. C\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111i b\u1ed9 ho\u1eb7c l\u00e0m <a href=\"https:\/\/medbox.com\/vi\/yoga-for-seniors-a-guide-to-getting-started\/\">c\u00e1c b\u00e0i t\u1eadp yoga<\/a> c\u00f3 th\u1ec3 r\u1ea5t c\u00f3 l\u1ee3i cho nh\u1eefng ng\u01b0\u1eddi kh\u00f3 ng\u1ee7. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y, nh\u01b0ng \u0111\u1ea3m b\u1ea3o b\u1ea1n kh\u00f4ng t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0i gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.&nbsp;<\/p>\n\n\n\n<p>T\u1eadp luy\u1ec7n v\u00e0o bu\u1ed5i t\u1ed1i mu\u1ed9n c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n qu\u00e1 k\u00edch th\u00edch \u0111\u1ec3 ng\u1ee7. Khi b\u1ea1n gi\u1eef d\u00e1ng, h\u00e3y ch\u1ecdn c\u00e1c ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i tr\u1eddi thay v\u00ec c\u00e1c ho\u1ea1t \u0111\u1ed9ng trong nh\u00e0. C\u00e1c ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i tr\u1eddi gi\u00fap b\u1ea1n ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi t\u1ef1 nhi\u00ean, gi\u00fap duy tr\u00ec chu k\u1ef3 ng\u1ee7-th\u1ee9c c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n\u00a0<\/h3>\n\n\n\n<p><a href=\"https:\/\/medbox.com\/vi\/7-stress-management-tips-for-seniors\/\">C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u<\/a> c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c duy tr\u00ec gi\u1ea5c ng\u1ee7 y\u00ean b\u00ecnh su\u1ed1t \u0111\u00eam. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng, h\u00e3y th\u1eed th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng vui v\u1ebb gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u ho\u1eb7c thi\u1ec1n, trong khi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c th\u1eed c\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n nh\u1eb9 nh\u00e0ng \u0111\u1ec3 th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y lo l\u1eafng, h\u00e3y th\u1eed ghi l\u1ea1i suy ngh\u0129 c\u1ee7a m\u00ecnh v\u00e0o nh\u1eadt k\u00fd \u0111\u1ec3 gi\u1ea3i t\u1ecfa t\u00e2m tr\u00ed. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 l\u00ean l\u1ecbch c\u00e1c nhi\u1ec7m v\u1ee5 c\u1ee7a ng\u00e0y h\u00f4m sau trong danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m ho\u1eb7c nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. N\u00f3i chuy\u1ec7n v\u1edbi Nh\u00e0 cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n v\u1ec1 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7<\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n \u0111\u00e3 th\u1eed nh\u1eefng m\u1eb9o \u0111\u01a1n gi\u1ea3n \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp \u1edf tr\u00ean v\u00e0 ch\u00fang c\u00f3 v\u1ebb kh\u00f4ng hi\u1ec7u qu\u1ea3, c\u00f3 th\u1ec3 b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 ph\u1ee9c t\u1ea1p h\u01a1n. H\u00e3y th\u1eed li\u00ean h\u1ec7 v\u1edbi chuy\u00ean gia ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe. B\u00e1c s\u0129 c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u1ed1c r\u1ec5 c\u1ee7a ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1ch ch\u1ea1y c\u00e1c x\u00e9t nghi\u1ec7m.&nbsp;<\/p>\n\n\n\n<p>H\u1ecd c\u00f3 th\u1ec3 gi\u1edbi thi\u1ec7u b\u1ea1n \u0111\u1ebfn m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7, thay \u0111\u1ed5i thu\u1ed1c c\u1ee7a b\u1ea1n ho\u1eb7c \u0111\u1ec1 xu\u1ea5t <a href=\"https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia\">li\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c cho ch\u1ee9ng m\u1ea5t ng\u1ee7 (CBT-I)<\/a>. Tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia v\u1ec1 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n \u0111\u1ea3m b\u1ea3o b\u1ea1n nh\u1eadn \u0111\u01b0\u1ee3c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p v\u00e0 l\u1eddi khuy\u00ean c\u1ee7a chuy\u00ean gia. Trong tr\u01b0\u1eddng h\u1ee3p nghi\u00eam tr\u1ecdng v\u1ec1 t\u00ecnh tr\u1ea1ng ng\u1ee7 k\u00e9m ho\u1eb7c m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, c\u00e1c l\u1ef1a ch\u1ecdn thu\u1ed1c c\u0169ng c\u00f3 th\u1ec3 kh\u1ea3 d\u1ee5ng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ph\u1ea7n k\u1ebft lu\u1eadn\u00a0<\/h2>\n\n\n\n<p>C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u1edf ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 \u0111\u00f2i h\u1ecfi m\u1ed9t v\u00e0i thay \u0111\u1ed5i v\u1ec1 l\u1ed1i s\u1ed1ng, nh\u01b0ng l\u1ee3i \u00edch c\u1ee7a gi\u1ea5c ng\u1ee7 ngon r\u1ea5t \u0111\u00e1ng c\u00f4ng s\u1ee9c b\u1ecf ra. Duy tr\u00ec l\u1ecbch tr\u00ecnh ng\u1ee7 nh\u1ea5t qu\u00e1n, t\u1ea1o th\u00f3i quen \u0111i ng\u1ee7 th\u01b0 gi\u00e3n, lu\u00f4n n\u0103ng \u0111\u1ed9ng v\u00e0 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 cho ph\u00e9p b\u1ea1n t\u1eadn h\u01b0\u1edfng nh\u1eefng \u0111\u00eam ngh\u1ec9 ng\u01a1i nhi\u1ec1u h\u01a1n.<\/p>\n<div class=\"acf-fields-container\" data-post-id=\"15319\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","protected":false},"excerpt":{"rendered":"<p>C\u00e0ng l\u1edbn tu\u1ed5i, ch\u00fang ta c\u00e0ng kh\u00f3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0o ban \u0111\u00eam. N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng thay \u0111\u1ed5i th\u00f3i quen ng\u1ee7, kh\u00f3 ch\u1ecbu li\u00ean quan \u0111\u1ebfn c\u0103ng th\u1eb3ng ho\u1eb7c m\u1ea5t ng\u1ee7, b\u1ea1n kh\u00f4ng \u0111\u01a1n \u0111\u1ed9c. May m\u1eafn thay, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh v\u00e0 b\u1eaft \u0111\u1ea7u ng\u1ee7 ngon h\u01a1n. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang t\u00f4i s\u1ebd cung c\u1ea5p m\u1ed9t s\u1ed1 m\u1eb9o th\u1ef1c t\u1ebf d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i v\u1ec1 c\u00e1ch c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon h\u01a1n.\u00a0<\/p>","protected":false},"author":16,"featured_media":15320,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[24,91,116,200,222,223,224],"class_list":["post-15319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-nutrition","tag-exercise","tag-sleep","tag-yoga","tag-stress","tag-naps","tag-bedtime","tag-relaxation"],"acf":[],"canto_acf_fields":"<div class=\"acf-fields-container\" data-post-id=\"15319\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Get Better Sleep: Practical Tips for Seniors<\/title>\n<meta name=\"description\" content=\"This guide provide 9 tips for seniors to get better sleep. Topics include creating a routine, limiting naps, relaxation techniques, and more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/medbox.com\/vi\/how-to-get-better-sleep-practical-tips-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Get Better Sleep: Practical Tips for Seniors\" \/>\n<meta property=\"og:description\" content=\"This guide provide 9 tips for seniors to get better sleep. 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