{"id":15776,"date":"2025-12-10T21:53:38","date_gmt":"2025-12-10T21:53:38","guid":{"rendered":"https:\/\/medbox.com\/?p=15776"},"modified":"2025-12-10T21:53:42","modified_gmt":"2025-12-10T21:53:42","slug":"how-many-hours-of-sleep-do-seniors-need","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/how-many-hours-of-sleep-do-seniors-need\/","title":{"rendered":"Ng\u01b0\u1eddi cao tu\u1ed5i c\u1ea7n ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed7i \u0111\u00eam?"},"content":{"rendered":"<p>C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng l\u00e0 m\u1ed9t ph\u1ea7n b\u00ecnh th\u01b0\u1eddng c\u1ee7a qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a v\u00e0 l\u00e0 m\u1ed9t trong nh\u1eefng l\u1eddi ph\u00e0n n\u00e0n ph\u1ed5 bi\u1ebfn nh\u1ea5t \u1edf ng\u01b0\u1eddi cao tu\u1ed5i. Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 suy gi\u1ea3m \u1edf ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng v\u1ec1 s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t, v\u00ec c\u01a1 th\u1ec3 c\u1ea7n ngh\u1ec9 ng\u01a1i s\u00e2u v\u00e0 \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng t\u1ed1t nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf tu\u1ed5i gi\u00e0.&nbsp;<\/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\/how-it-works\/\" 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<p>M\u1ed9t trong nh\u1eefng thay \u0111\u1ed5i ch\u00ednh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 khi ch\u00fang ta gi\u00e0 \u0111i l\u00e0 gi\u1ea5c ng\u1ee7 d\u1ec5 b\u1ecb gi\u00e1n \u0111o\u1ea1n h\u01a1n. Thu\u1ed1c c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n, v\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3 tr\u1edf n\u00ean nh\u1ea1y c\u1ea3m h\u01a1n. Tuy nhi\u00ean, c\u00f3 m\u1ed9t s\u1ed1 b\u01b0\u1edbc gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i gi\u1ea5c ng\u1ee7 l\u00e0nh m\u1ea1nh.<\/p>\n\n\n\n<p>H\u00e3y \u0111\u1ecdc ti\u1ebfp \u0111\u1ec3 t\u00ecm hi\u1ec3u th\u00eam v\u1ec1 s\u1ed1 gi\u1edd ng\u1ee7 c\u1ea7n thi\u1ebft cho ng\u01b0\u1eddi cao tu\u1ed5i, t\u00e1c \u0111\u1ed9ng c\u1ee7a qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 nh\u1eefng l\u1eddi khuy\u00ean \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ng\u01b0\u1eddi cao tu\u1ed5i c\u1ea7n ng\u1ee7 bao nhi\u00eau ti\u1ebfng m\u1ed7i \u0111\u00eam?<\/h3>\n\n\n\n<p>Quan ni\u1ec7m ph\u1ed5 bi\u1ebfn cho r\u1eb1ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eeb 65 tu\u1ed5i tr\u1edf l\u00ean c\u1ea7n ng\u1ee7 \u00edt h\u01a1n ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i l\u00e0 m\u1ed9t quan ni\u1ec7m sai l\u1ea7m h\u01a1n l\u00e0 s\u1ef1 th\u1eadt. T\u1ea5t c\u1ea3 ng\u01b0\u1eddi l\u1edbn kh\u1ecfe m\u1ea1nh, b\u1ea5t k\u1ec3 tu\u1ed5i t\u00e1c, \u0111\u1ec1u n\u00ean ng\u1ee7 t\u1eeb 7-9 ti\u1ebfng m\u1ed7i \u0111\u00eam \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe c\u00e2n b\u1eb1ng. Nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng khi tu\u1ed5i t\u00e1c t\u0103ng l\u00ean, b\u1ea1n c\u00f3 th\u1ec3 s\u1ed1ng t\u1ed1t h\u01a1n v\u1edbi gi\u1ea5c ng\u1ee7 \u00edt h\u01a1n, nh\u01b0ng c\u01a1 th\u1ec3 v\u1eabn c\u1ea7n m\u1ed9t th\u00f3i quen ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 duy tr\u00ec tr\u00ed nh\u1edb, t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?\u00a0<\/h2>\n\n\n\n<p>Gi\u1ea5c ng\u1ee7 thay \u0111\u1ed5i theo tu\u1ed5i t\u00e1c, v\u00e0 d\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng kh\u00e1c bi\u1ec7t l\u1edbn nh\u1ea5t b\u1ea1n s\u1ebd nh\u1eadn th\u1ea5y:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Gi\u1ea3m s\u1ea3n xu\u1ea5t melatonin\u00a0<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-melatonin\/art-20363071\">Melatonin<\/a> Melatonin l\u00e0 hormone b\u00e1o hi\u1ec7u cho n\u00e3o b\u1ed9 r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn gi\u1edd ng\u1ee7. M\u1eb7c d\u00f9 d\u1eef li\u1ec7u c\u00f3 th\u1ec3 thay \u0111\u1ed5i v\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ea3m b\u1ea3o, nh\u01b0ng nh\u00ecn chung, l\u01b0\u1ee3ng melatonin s\u1ea3n sinh ra gi\u1ea3m d\u1ea7n theo tu\u1ed5i t\u00e1c. Vi\u1ec7c gi\u1ea3m s\u1ea3n sinh melatonin c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 h\u01a1n v\u00e0o gi\u1edd ng\u1ee7 th\u00f4ng th\u01b0\u1eddng. Gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 n\u00f4ng h\u01a1n, d\u1eabn \u0111\u1ebfn vi\u1ec7c th\u1ee9c gi\u1ea5c v\u00e0 b\u1ecb gi\u00e1n \u0111o\u1ea1n nhi\u1ec1u h\u01a1n tr\u01b0\u1edbc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Gi\u1edd \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady s\u1edbm h\u01a1n\u00a0<\/h3>\n\n\n\n<p>Khi con ng\u01b0\u1eddi gi\u00e0 \u0111i, nh\u1ecbp sinh h\u1ecdc th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng d\u1ecbch chuy\u1ec3n s\u1edbm h\u01a1n. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n s\u1ebd bu\u1ed3n ng\u1ee7 s\u1edbm h\u01a1n v\u00e0o bu\u1ed5i t\u1ed1i v\u00e0 th\u1ee9c d\u1eady s\u1edbm h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng. S\u1ef1 thay \u0111\u1ed5i n\u00e0y kh\u00f4ng ph\u1ea3i l\u00e0 v\u1ea5n \u0111\u1ec1, nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 g\u00e2y x\u00e1o tr\u1ed9n n\u1ebfu b\u1ea1n \u0111\u00e3 quen v\u1edbi vi\u1ec7c \u0111i ng\u1ee7 mu\u1ed9n h\u01a1n v\u00e0o ban \u0111\u00eam ho\u1eb7c ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Gi\u1ea3m gi\u1ea5c ng\u1ee7 s\u00e2u, ph\u1ee5c h\u1ed3i s\u00f3ng ch\u1eadm\u00a0<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.sleepfoundation.org\/stages-of-sleep\/slow-wave-sleep\">Gi\u1ea5c ng\u1ee7 s\u00f3ng ch\u1eadm<\/a> Gi\u1ea5c ng\u1ee7 s\u00e2u (c\u00f2n g\u1ecdi l\u00e0 gi\u1ea5c ng\u1ee7 s\u00f3ng ch\u1eadm) c\u00f3 xu h\u01b0\u1edbng gi\u1ea3m d\u1ea7n theo tu\u1ed5i t\u00e1c. Nhi\u1ec1u ng\u01b0\u1eddi l\u1edbn tu\u1ed5i d\u00e0nh \u00edt th\u1eddi gian h\u01a1n cho gi\u1ea5c ng\u1ee7 s\u00e2u so v\u1edbi khi c\u00f2n tr\u1ebb, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ea3m th\u1ea5y k\u00e9m s\u1ea3ng kho\u00e1i h\u01a1n, ngay c\u1ea3 khi t\u1ed5ng th\u1eddi gian ng\u1ee7 kh\u00f4ng thay \u0111\u1ed5i. Gi\u1ea5c ng\u1ee7 s\u00e2u \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb, s\u1eeda ch\u1eefa m\u00f4 v\u00e0 duy tr\u00ec s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng l\u01b0\u1ee3ng ban ng\u00e0y, v\u00ec v\u1eady vi\u1ec7c gi\u1ea3m gi\u1ea5c ng\u1ee7 s\u00e2u do tu\u1ed5i t\u00e1c c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y k\u00e9m s\u1ea3ng kho\u00e1i h\u01a1n, ngay c\u1ea3 sau m\u1ed9t \u0111\u00eam ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u0103ng \u0111\u1ed9 nh\u1ea1y c\u1ea3m v\u1edbi ti\u1ebfng \u1ed3n v\u00e0 nhi\u1ec7t \u0111\u1ed9\u00a0<\/h3>\n\n\n\n<p>Khi b\u1ea1n gi\u00e0 \u0111i, gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng tr\u1edf n\u00ean n\u00f4ng h\u01a1n, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn n\u00e3o b\u1ed9 nh\u1ea1y c\u1ea3m h\u01a1n v\u1edbi nh\u1eefng thay \u0111\u1ed5i ho\u1eb7c x\u00e1o tr\u1ed9n trong m\u00f4i tr\u01b0\u1eddng xung quanh. \u00c2m thanh ho\u1eb7c s\u1ef1 thay \u0111\u1ed5i nhi\u1ec7t \u0111\u1ed9 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ec3 \u00fd \u0111\u1ebfn khi c\u00f2n tr\u1ebb - ch\u1eb3ng h\u1ea1n nh\u01b0 ti\u1ebfng xe c\u1ed9 \u1edf xa ho\u1eb7c nh\u1eefng dao \u0111\u1ed9ng nh\u1ecf v\u1ec1 nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 - c\u00f3 th\u1ec3 d\u1ec5 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n h\u01a1n. B\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y kh\u00f3 ng\u1ee7 h\u01a1n khi ph\u00f2ng ng\u1ee7 qu\u00e1 n\u00f3ng, qu\u00e1 l\u1ea1nh ho\u1eb7c \u1ed3n \u00e0o b\u1ea5t ng\u1edd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a thu\u1ed1c<\/h3>\n\n\n\n<p>M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c th\u01b0\u1eddng \u0111\u01b0\u1ee3c k\u00ea \u0111\u01a1n \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, ch\u1eb3ng h\u1ea1n nh\u01b0 thu\u1ed1c \u0111i\u1ec1u tr\u1ecb huy\u1ebft \u00e1p cao, r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng v\u00e0 c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh kh\u00e1c, c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. M\u1ed9t s\u1ed1 c\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y, trong khi nh\u1eefng lo\u1ea1i kh\u00e1c c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 ho\u1eb7c kh\u00f3 duy tr\u00ec gi\u1ea5c ng\u1ee7 su\u1ed1t \u0111\u00eam. Ngay c\u1ea3 nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 t\u01b0\u01a1ng \u0111\u1ed1i nh\u1ecf c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n nghi\u00eam tr\u1ecdng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. H\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 c\u00e1c t\u00e1c d\u1ee5ng ph\u1ee5 c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7. Kh\u00f4ng bao gi\u1edd ng\u1eebng d\u00f9ng thu\u1ed1c m\u00e0 kh\u00f4ng c\u00f3 l\u1eddi khuy\u00ean c\u1ee7a b\u00e1c s\u0129.<\/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\">\u0110\u01a1n thu\u1ed1c \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp tr\u01b0\u1edbc | Giao h\u00e0ng t\u1eadn nh\u00e0<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/how-it-works\/\" 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\">M\u1eb9o \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n<\/h2>\n\n\n\n<p>Gi\u1ea5c ng\u1ee7 ngon h\u01a1n b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng thay \u0111\u1ed5i nh\u1ecf, thi\u1ebft th\u1ef1c m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ed1i nay:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Duy tr\u00ec l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n\u00a0<\/h3>\n\n\n\n<p>Vi\u1ec7c duy tr\u00ec gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n gi\u1eef v\u1eefng \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc. V\u1edbi m\u1ed9t l\u1ecbch tr\u00ecnh nh\u1ea5t qu\u00e1n theo th\u1eddi gian, b\u1ea1n s\u1ebd th\u1ea5y m\u00ecnh d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0 c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng. N\u00ean duy tr\u00ec c\u00f9ng m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 h\u00e0ng ng\u00e0y, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n. M\u1eb7c d\u00f9 vi\u1ec7c ng\u1ee7 mu\u1ed9n h\u01a1n v\u00e0o ban \u0111\u00eam v\u00e0 ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 v\u1ebb h\u1ea5p d\u1eabn, nh\u01b0ng vi\u1ec7c thay \u0111\u1ed5i l\u1ecbch tr\u00ecnh ng\u1ee7 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m h\u01a1n.&nbsp;<\/p>\n\n\n\n<p>Th\u1ee9c d\u1eady v\u00e0 \u0111i ng\u1ee7 v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y gi\u00fap c\u1ee7ng c\u1ed1 nh\u1ecbp sinh h\u1ecdc v\u00e0 nhu c\u1ea7u ng\u1ee7 c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap ng\u0103n ng\u1eeba vi\u1ec7c th\u1ee9c gi\u1ea5c gi\u1eefa \u0111\u00eam v\u00e0 gi\u00fap b\u1ea1n b\u1edbt u\u1ec3 o\u1ea3i v\u00e0o bu\u1ed5i s\u00e1ng.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. X\u00e2y d\u1ef1ng m\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111i ng\u1ee7\u00a0<\/h3>\n\n\n\n<p>M\u1ed9t th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. Th\u00f3i quen tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u1ee7a b\u1ea1n n\u00ean th\u1eadt nh\u1eb9 nh\u00e0ng, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111\u1ecdc s\u00e1ch, c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 nh\u1eb9, thi\u1ec1n \u0111\u1ecbnh ho\u1eb7c nghe nh\u1ea1c \u00eam d\u1ecbu.&nbsp;<\/p>\n\n\n\n<p>Tr\u00e1nh tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng k\u00edch th\u00edch ho\u1eb7c g\u00e2y c\u0103ng th\u1eb3ng nh\u01b0 l\u00e0m vi\u1ec7c, ki\u1ec3m tra email ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao. Th\u1ef1c hi\u1ec7n c\u00f9ng m\u1ed9t th\u00f3i quen theo c\u00f9ng m\u1ed9t tr\u00ecnh t\u1ef1 m\u1ed7i \u0111\u00eam c\u0169ng c\u00f3 th\u1ec3 gi\u00fap n\u00e3o b\u1ed9 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. Theo th\u1eddi gian, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. H\u00e3y gi\u1eef cho ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n t\u1ed1i v\u00e0 y\u00ean t\u0129nh.\u00a0<\/h3>\n\n\n\n<p>M\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n. B\u00f3ng t\u1ed1i v\u00e0 s\u1ef1 y\u00ean t\u0129nh b\u00e1o hi\u1ec7u cho n\u00e3o b\u1ed9 gi\u1ea3i ph\u00f3ng c\u00e1c hormone g\u00e2y bu\u1ed3n ng\u1ee7 v\u00e0 thi\u1ebft l\u1eadp \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. R\u00e8m c\u1eeda ch\u1ed1ng s\u00e1ng, m\u1eb7t n\u1ea1 ng\u1ee7 ho\u1eb7c r\u00e8m d\u00e0y c\u00f3 th\u1ec3 gi\u00fap ch\u1eb7n \u00e1nh s\u00e1ng.&nbsp;<\/p>\n\n\n\n<p>N\u00fat b\u1ecbt tai ho\u1eb7c m\u00e1y t\u1ea1o ti\u1ebfng \u1ed3n tr\u1eafng c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a ti\u1ebfng \u1ed3n g\u00e2y kh\u00f3 ch\u1ecbu. M\u1eb7c d\u00f9 nh\u1eefng \u00e2m thanh nh\u1eb9 nh\u00e0ng nh\u01b0 ti\u1ebfng chim h\u00f3t c\u00f3 th\u1ec3 d\u1ec5 ch\u1ecbu, nh\u01b0ng nh\u1eefng ti\u1ebfng \u1ed3n b\u1ea5t ng\u1edd ho\u1eb7c kh\u00f4ng \u0111\u1ec1u \u0111\u1eb7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong giai \u0111o\u1ea1n ng\u1ee7 n\u00f4ng, c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng t\u1ec9nh gi\u1ea5c \u0111\u1ed9t ng\u1ed9t ho\u1eb7c gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n. T\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh v\u00e0 th\u01b0 gi\u00e3n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng nh\u1eefng ti\u1ebfng \u1ed3n nh\u1ecf l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. T\u1eaft m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi ng\u1ee7\u00a0<\/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\/12\/senior-reading-in-bed-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"senior-reading-in-bed\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/12\/senior-reading-in-bed.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>\u00c1nh s\u00e1ng xanh, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng v\u00e0 tivi, c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh s\u1ea3n sinh melatonin c\u1ee7a c\u01a1 th\u1ec3, d\u1eabn \u0111\u1ebfn gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. N\u00ean ng\u1eebng s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh \u00edt nh\u1ea5t 30-60 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Nhi\u1ec1u thi\u1ebft b\u1ecb c\u00f3 ch\u1ebf \u0111\u1ed9 ban \u0111\u00eam, gi\u00fap gi\u1ea3m thi\u1ec3u ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh. Tuy nhi\u00ean, ngay c\u1ea3 khi \u1edf ch\u1ebf \u0111\u1ed9 ban \u0111\u00eam, th\u1eddi gian s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh v\u1eabn c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, \u0111\u1eb7c bi\u1ec7t n\u1ebfu xem c\u00e1c video ho\u1eb7c clip n\u0103ng \u0111\u1ed9ng, h\u1ea5p d\u1eabn ho\u1eb7c g\u00e2y c\u0103ng th\u1eb3ng.<\/p>\n\n\n\n<p>Thay v\u00ec d\u00e0nh th\u1eddi gian tr\u01b0\u1edbc m\u00e0n h\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c nh\u1eb9 ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i gi\u00e3n c\u01a1 tr\u01b0\u1edbc khi ng\u1ee7. Gi\u1ea3m th\u1eddi gian s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed s\u1ebd b\u00e1o hi\u1ec7u cho c\u01a1 th\u1ec3 r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac ngh\u1ec9 ng\u01a1i, v\u00e0 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n d\u1ec5 d\u00e0ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Lu\u00f4n n\u0103ng \u0111\u1ed9ng trong ng\u00e0y\u00a0<\/h3>\n\n\n\n<p>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean trong ng\u00e0y 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 t\u1ed5ng th\u1ec3. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nhu c\u1ea7u ng\u1ee7 \u2013 s\u1ef1 th\u00f4i th\u00fac c\u1ee7a c\u01a1 th\u1ec3 mu\u1ed1n ng\u1ee7 \u2013 d\u1eabn \u0111\u1ebfn gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n v\u00e0 \u00edt b\u1ecb gi\u00e1n \u0111o\u1ea1n h\u01a1n v\u00e0o ban \u0111\u00eam. C\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9, b\u01a1i l\u1ed9i, <a href=\"https:\/\/medbox.com\/vi\/yoga-for-seniors-a-guide-to-getting-started\/\">yoga<\/a>, ho\u1eb7c <a href=\"https:\/\/medbox.com\/vi\/resistance-training-for-seniors-top-5-exercises\/\">t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh cho ng\u01b0\u1eddi cao tu\u1ed5i<\/a> D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00e0i l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u1ea1o \u00e1p l\u1ef1c bu\u1ed3n ng\u1ee7 su\u1ed1t c\u1ea3 ng\u00e0y. C\u1ed1 g\u1eafng t\u1eadp th\u1ec3 d\u1ee5c \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y, nh\u01b0ng tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng trong v\u00f2ng 1-2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 k\u00edch th\u00edch v\u00e0 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/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\">\u0110\u01a1n thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i v\u00e0 giao<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/how-it-works\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Ph\u1ea7n k\u1ebft lu\u1eadn<\/h2>\n\n\n\n<p>Th\u00f3i quen v\u00e0 nhu c\u1ea7u ng\u1ee7 thay \u0111\u1ed5i theo tu\u1ed5i t\u00e1c, nh\u01b0ng gi\u1ea5c ng\u1ee7 kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i tr\u1edf n\u00ean t\u1ed3i t\u1ec7 h\u01a1n. Hi\u1ec3u \u0111\u01b0\u1ee3c l\u00fd do t\u1ea1i sao ki\u1ec3u ng\u1ee7 thay \u0111\u1ed5i theo tu\u1ed5i v\u00e0 nh\u1eefng th\u00f3i quen n\u00e0o gi\u00fap thi\u1ebft l\u1eadp l\u1ea1i gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i quy\u1ec1n ki\u1ec3m so\u00e1t gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh. H\u00e3y c\u1ed1 g\u1eafng duy tr\u00ec m\u1ed9t l\u1ecbch tr\u00ecnh nh\u1ea5t qu\u00e1n v\u00e0 t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng th\u01b0 gi\u00e3n \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n m\u1ed7i \u0111\u00eam.<\/p>\n\n\n\n<p><\/p>\n<div class=\"acf-fields-container\" data-post-id=\"15776\" 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\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng l\u00e0 m\u1ed9t ph\u1ea7n b\u00ecnh th\u01b0\u1eddng c\u1ee7a qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a v\u00e0 l\u00e0 m\u1ed9t trong nh\u1eefng l\u1eddi ph\u00e0n n\u00e0n ph\u1ed5 bi\u1ebfn nh\u1ea5t \u1edf ng\u01b0\u1eddi cao tu\u1ed5i. 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H\u1ecd nh\u1eadn b\u1eb1ng C\u1eed nh\u00e2n Ngh\u1ec7 thu\u1eadt v\u00e0 Th\u1ea1c s\u0129 C\u00f4ng ngh\u1ec7 sinh h\u1ecdc t\u1eeb Cao \u0111\u1eb3ng Hunter CUNY, v\u00e0 b\u1eb1ng Th\u1ea1c s\u0129, Th\u1ea1c s\u0129 Tri\u1ebft h\u1ecdc v\u00e0 Ti\u1ebfn s\u0129 v\u1ec1 Khoa h\u1ecdc Dinh d\u01b0\u1ee1ng v\u00e0 Chuy\u1ec3n h\u00f3a t\u1eeb \u0110\u1ea1i h\u1ecdc Columbia. Ti\u1ebfn s\u0129 Sanabria l\u00e0 gi\u00e1o s\u01b0 hi\u1ec7n \u0111ang gi\u1ea3ng d\u1ea1y t\u1ea1i Tr\u01b0\u1eddng L\u00e3o khoa Leonard Davis c\u1ee7a USC. C\u00e1c l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ee7a h\u1ecd bao g\u1ed3m l\u00e3o khoa, sinh h\u1ecdc t\u1ebf b\u00e0o, sinh h\u1ecdc ph\u00e2n t\u1eed, di truy\u1ec1n h\u1ecdc v\u00e0 dinh d\u01b0\u1ee1ng. H\u1ecd l\u00e0 ng\u01b0\u1eddi nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u gi\u1ea3i th\u01b0\u1edfng v\u00e0 tr\u1ee3 c\u1ea5p v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a nhi\u1ec1u b\u00e0i b\u00e1o nghi\u00ean c\u1ee9u. 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Ti\u1ebfn s\u0129 Sanabria l\u00e0 ng\u01b0\u1eddi \u0111am m\u00ea th\u1ec3 d\u1ee5c v\u00e0 trong th\u1eddi gian r\u1ea3nh r\u1ed7i, h\u1ecd th\u00edch ch\u1ea1y marathon v\u00e0 c\u1eed t\u1ea1. \u0110\u1ea1i t\u1eeb c\u1ee7a Ti\u1ebfn s\u0129 Sanabria l\u00e0 they\/them\/their.","url":"https:\/\/medbox.com\/vi\/author\/ryo\/"}]}},"_links":{"self":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/15776","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/comments?post=15776"}],"version-history":[{"count":0,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/15776\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media\/15777"}],"wp:attachment":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media?parent=15776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/categories?post=15776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/tags?post=15776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}