{"id":62107,"date":"2026-05-11T07:00:03","date_gmt":"2026-05-11T00:00:03","guid":{"rendered":"https:\/\/kill2.mmmaq.com\/?p=62107"},"modified":"2026-05-11T02:25:18","modified_gmt":"2026-05-10T19:25:18","slug":"lam-cach-nao-de-vuot-qua-nhung-buoi-sang-ue-oai","status":"publish","type":"post","link":"https:\/\/kill2.mmmaq.com/_res_0\/lam-cach-nao-de-vuot-qua-nhung-buoi-sang-ue-oai\/","title":{"rendered":"L\u00e0m c\u00e1ch n\u00e0o \u0111\u1ec3 v\u01b0\u1ee3t qua nh\u1eefng bu\u1ed5i s\u00e1ng u\u1ec3 o\u1ea3i?"},"content":{"rendered":"
\"\"

C\u00e1ch n\u00e0o \u0111\u1ec3 tr\u00e1nh c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i khi th\u1ee9c d\u1eady bu\u1ed5i s\u00e1ng? Photo by bruce mars<\/a> on Unsplash<\/a><\/p><\/div>\n

C\u00f3 khi n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y\u00a0u\u1ec3 o\u1ea3i v\u00e0 ch\u1ec9 mu\u1ed1n cu\u1ed9n\u00a0m\u00ecnh trong ch\u0103n v\u00e0o\u00a0bu\u1ed5i s\u00e1ng? C\u00f3 bao gi\u1edd\u00a0b\u1ea1n b\u1ea5t ch\u1ee3t th\u1edf d\u00e0i khi\u00a0ngh\u0129 \u0111\u1ebfn kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c kh\u1ed5ng l\u1ed3\u00a0\u0111ang ch\u1edd m\u00ecnh? Ri\u00eang t\u00f4i, g\u1ea7n nh\u01b0 m\u1ed7i\u00a0th\u00e1ng t\u00f4i \u0111\u1ec1u tr\u1ea3i qua m\u1ed9t ng\u00e0y bu\u1ed3n\u00a0ch\u00e1n kh\u00f4ng v\u00ec b\u1ea5t c\u1ee9 ly\u0301 do g\u00ec. T\u00f4i cho \u0111\u00f3\u00a0l\u00e0 do \u1ea3nh h\u01b0\u1edfng c\u1ee7a hormone ho\u1eb7c h\u1ed9i\u00a0ch\u1ee9ng ti\u1ec1n kinh nguy\u1ec7t. Kh\u00f4ng \u00edt ph\u1ee5 n\u1eef\u00a0kh\u00e1c c\u0169ng r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng t\u01b0\u01a1ng t\u1ef1.<\/p>\n

Ti\u1ebfn s\u1ef9, nh\u00e0 v\u0103n John Gray t\u1eebng n\u00f3i: \u201cPh\u1ee5 n\u1eef gi\u1ed1ng nh\u01b0 m\u1ed9t con s\u00f3ng\u201d. T\u1ed1i h\u00f4m qua ta vui \u0111\u00f3, nh\u01b0ng s\u00e1ng h\u00f4m sau th\u1ee9c d\u1eady l\u1ea1i m\u1eb7t \u1ee7 m\u00e0y chau. Th\u1eadm ch\u00ed, t\u00f4i t\u1eebng \u0111\u1ecdc \u0111\u00e2u \u0111\u00f3 tr\u00ean Internet r\u1eb1ng con ng\u01b0\u1eddi ph\u1ea3i c\u00f3 l\u00fac bu\u1ed3n l\u00fac vui, kh\u00f4ng ai vui v\u1ebb su\u1ed1t \u0111\u01b0\u1ee3c. Ngay c\u1ea3 ph\u00e1i m\u1ea1nh v\u1eabn c\u00f3 nh\u1eefng l\u00fac bu\u1ed3n v\u00f4 c\u1edb v\u00e0 kh\u00f4ng mu\u1ed1n l\u00e0m vi\u1ec7c c\u01a1 m\u00e0. T\u00f4i t\u1eebng tin \u0111\u00f3 l\u00e0 thu\u1ed9c t\u00ednh c\u1ee7a con ng\u01b0\u1eddi m\u00e0 ch\u00fang ta ph\u1ea3i ch\u1ea5p nh\u1eadn v\u00e0 bu\u00f4ng xu\u00f4i theo n\u00f3.<\/p>\n

Tuy nhi\u00ean th\u1ef1c t\u1ebf th\u00ec c\u00f3 nhi\u1ec1u l\u00fd do khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ngay khi m\u1edbi v\u1eeba th\u1ee9c d\u1eady.<\/p>\n

V\u00ec sao b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i, m\u1ec7t m\u1ecfi v\u00e0 bu\u1ed3n ng\u1ee7 khi m\u1edbi th\u1ee9c d\u1eady bu\u1ed5i s\u00e1ng?<\/h2>\n

Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m.<\/strong> B\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c (t\u1ed1i thi\u1ec3u 7-8 ti\u1ebfng \u0111\u1ed3ng h\u1ed3\/\u0111\u00eam). Ho\u1eb7c b\u1ea1n \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 th\u1eddi gian nh\u01b0ng l\u1ea1i kh\u00f4ng \u0111\u1ee7 s\u00e2u.<\/p>\n

Thi\u1ebfu ng\u1ee7 kinh ni\u00ean ho\u1eb7c l\u1ecbch tr\u00ecnh ng\u1ee7 kh\u00f4ng \u0111\u1ec1u<\/strong>. Nhi\u1ec1u \u0111\u00eam ng\u1ee7 kh\u00f4ng \u0111\u1ee7, sau m\u1ed9t th\u1eddi gian t\u00edch t\u1ee5, s\u1ebd g\u00e2y u\u1ec3 o\u1ea3i khi th\u1ee9c d\u1eady. Ho\u1eb7c, b\u1ea1n kh\u00f4ng c\u00f3 th\u00f3i quen \u0103n ng\u1ee7 \u0111i\u1ec1u \u0111\u1ed9. Vi\u1ec7c ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o nh\u1eefng th\u1eddi \u0111i\u1ec3m kh\u00e1c nhau l\u00e0m r\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

C\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng<\/strong>. B\u1ea1n c\u00f3 th\u1ec3 \u0111ang lo \u00e2u v\u00ec \u0111i\u1ec1u g\u00ec \u0111\u00f3, khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 r\u01a1i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u khi n\u00e3o b\u1ed9 \u0111ang m\u1ea3i “x\u1eed l\u00fd” nh\u1eefng th\u00f4ng tin n\u00e0y.<\/p>\n

M\u1ea5t n\u01b0\u1edbc. <\/strong>M\u1ea5t n\u01b0\u1edbc nh\u1eb9 qua \u0111\u00eam c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0o bu\u1ed5i s\u00e1ng khi m\u1edbi th\u1ee9c d\u1eady. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb vi\u1ec7c b\u1ea1n kh\u00f4ng u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 d\u00f9ng nhi\u1ec1u \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n trong b\u1eefa t\u1ed1i h\u00f4m tr\u01b0\u1edbc.<\/p>\n

Qu\u00e1 nhi\u1ec1u th\u1eddi gian s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7<\/strong>. \u00c1nh s\u00e1ng xanh<\/a> t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n t\u1eed l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh gi\u1ea3i ph\u00f3ng melatonin, ho\u00f3c-m\u00f4n gi\u00fap mang \u0111\u1ebfn gi\u1ea5c ng\u1ee7 ngon.<\/p>\n

Nguy\u00ean nh\u00e2n y t\u1ebf<\/strong>. C\u00e1c b\u1ec7nh l\u00fd nh\u01b0 ng\u01b0ng th\u1edf khi ng\u1ee7, thi\u1ebfu m\u00e1u, thi\u1ebfu h\u1ee5t c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t trong c\u01a1 th\u1ec3, … c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ec9nh t\u00e1o khi th\u1ee9c d\u1eady.<\/p>\n

D\u00f9ng tinh th\u1ea7n v\u1ef1c d\u1eady bu\u1ed5i s\u00e1ng: Nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p v\u01b0\u1ee3t qua s\u1ef1 u\u1ec3 o\u1ea3i \u0111\u1ebfn t\u1eeb c\u0103ng th\u1eb3ng<\/h2>\n

N\u1ebfu tr\u01b0\u1eddng h\u1ee3p u\u1ec3 o\u1ea3i khi th\u1ee9c d\u1eady c\u1ee7a b\u1ea1n \u0111\u1ebfn t\u1eeb vi\u1ec7c c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u, \u0111\u00e2y l\u00e0 \u0111i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ec9 b\u1eb1ng m\u1ed9t s\u1ed1 c\u00e1c suy ngh\u0129 l\u1ea1c quan.<\/p>\n

T\u1ef1 t\u1ea1o c\u1ea3m h\u1ee9ng cho b\u1ea3n th\u00e2n m\u1ed7i s\u00e1ng<\/strong>. Khi t\u1ec9nh gi\u1ea5c bu\u1ed5i s\u00e1ng, h\u00e3y ng\u1ed3i b\u1eadt d\u1eady ch\u1ee9 kh\u00f4ng n\u1eb1m u\u1ec3 o\u1ea3i hay l\u0103n qua l\u0103n l\u1ea1i tr\u00ean gi\u01b0\u1eddng. L\u1ef1a ch\u1ecdn trang ph\u1ee5c ch\u1ec9nh t\u1ec1 v\u00e0 \u0111\u1eb9p \u0111\u1ebd t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n. \u0110eo v\u00e0i m\u00f3n ph\u1ee5 ki\u1ec7n ch\u1ecdn l\u1ecdc l\u00ean ng\u01b0\u1eddi, nh\u1ea5n ch\u00fat m\u00e0u s\u1eafc t\u01b0\u01a1i s\u00e1ng l\u00ean m\u1eaft v\u00e0 t\u00f4 son m\u00f4i. Ngay c\u1ea3 khi ch\u01b0a d\u00f9ng c\u00e0 ph\u00ea, b\u1ea1n s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c m\u1ecdi \u0111i\u1ec1u t\u1ed1t \u0111\u1eb9p \u0111\u1ec1u c\u00f3 th\u1ec3 x\u1ea3y \u0111\u1ebfn v\u1edbi m\u00ecnh khi b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi v\u1edbi s\u1ef1 l\u1ea1c quan.<\/p>\n

V\u00e0o nh\u1eefng ng\u00e0y \u1ee7 \u00ea, c\u00e2n nh\u1eafc vi\u1ec7c n\u00f3i \u201cyes\u201d v\u00e0 \u201cno\u201d.<\/strong> H\u00e3y t\u1eeb ch\u1ed1i l\u00e0m nh\u1eefng vi\u1ec7c ch\u1eb3ng m\u1ea5y c\u1ea7n thi\u1ebft ho\u1eb7c c\u1ea7n \u0111\u1ebfn s\u1ef1 tranh lu\u1eadn. Ch\u00ednh l\u00fac n\u00f3i \u201cno\u201d c\u0169ng l\u00e0 khi b\u1ea1n \u201csay yes\u201d v\u1edbi gi\u00e2y ph\u00fat th\u01b0 gi\u00e3n, th\u1ea3 l\u1ecfng, l\u00e0m nh\u1eefng vi\u1ec7c th\u00fa v\u1ecb m\u00e0 th\u1eddi tr\u1ebb th\u00edch l\u00e0m nh\u01b0 c\u1eafm tr\u1ea1i \u1edf ngo\u1ea1i \u00f4, \u0111\u1ebfn c\u00e0-ph\u00ea s\u00e1ch th\u01b0\u1edfng th\u1ee9c c\u00e1c t\u00e1c ph\u1ea9m hay\u2026<\/p>\n

Tr\u00e1nh g\u1eb7p nh\u1eefng ng\u01b0\u1eddi khi\u1ebfn m\u00ecnh m\u1ec7t m\u1ecfi.<\/strong> Th\u1eddi gian suy ngh\u0129 v\u1ec1 c\u00e1ch \u0111\u1ed1i ph\u00f3 v\u1edbi h\u1ecd c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 ch\u0103m s\u00f3c tinh th\u1ea7n c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, h\u00e3y g\u1eb7p g\u1ee1 nh\u1eefng ng\u01b0\u1eddi c\u00f3 c\u00f9ng c\u00e1ch nh\u00ecn \u0111\u1eddi l\u1ea1c quan.<\/strong> H\u1ecd c\u00f3 th\u1ec3 kh\u00f4ng c\u1ea7n khuy\u00ean nh\u1ee7 hay \u0111\u01b0a ra c\u00e1c c\u00e1ch kh\u1eafc ph\u1ee5c n\u1ed7i bu\u1ed3n ch\u00e1n cho b\u1ea1n. Nh\u01b0ng h\u1ecd l\u00e0 ng\u01b0\u1eddi hi\u1ec3u b\u1ea1n, c\u00f9ng chung th\u00fa vui v\u1edbi b\u1ea1n, v\u00e0 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n y\u00eau \u0111\u1eddi h\u01a1n m\u1ed9t ch\u00fat.<\/p>\n

Kh\u00f4ng \u0111\u01b0a ra nh\u1eefng quy\u1ebft\u00a0\u0111\u1ecbnh quan tr\u1ecdng<\/strong> v\u1ec1 h\u00f4n nh\u00e2n, ngh\u1ec1 nghi\u1ec7p, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ho\u1eb7c c\u00e1c vi\u1ec7c li\u00ean quan \u0111\u1ebfn gi\u00e1 tr\u1ecb c\u1ee7a b\u1ea3n th\u00e2n. \u0110\u1ea7u \u00f3c c\u1ee7a ch\u00fang ta kh\u00f4ng th\u1ec3 ho\u1ea1t \u0111\u1ed9ng minh m\u1eabn trong m\u1ed9t ng\u00e0y t\u00e2m tr\u1ea1ng kh\u00f4ng t\u1ed1t.<\/p>\n

\u0110\u1eebng \u201ct\u1ec7 h\u1ea1i\u00a0h\u00f3a\u201d c\u1ea3m gi\u00e1c bu\u1ed3n\u00a0ch\u00e1n \u0111\u00f3<\/strong>. B\u1ea1n ch\u1ec9 \u0111ang\u00a0tr\u1ea3i qua t\u00e2m tr\u1ea1ng h\u1ed7n\u00a0lo\u1ea1n nh\u1ea5t th\u1eddi. T\u00f4i\u00a0hay t\u01b0\u1edfng t\u01b0\u1ee3ng m\u00ecnh\u00a0\u0111ang ng\u1ed3i tr\u00ean m\u1ed9t c\u00e1i\u00a0gh\u1ebf trong chuy\u1ebfn bay c\u1ee7a cu\u1ed9c \u0111\u1eddi. Phi\u00a0c\u00f4ng gi\u1ecfi v\u00e0 m\u00e1y bay v\u1eabn an to\u00e0n. Ch\u1ec9 l\u00e0\u00a0chi\u1ebfc m\u00e1y bay v\u1eeba b\u1ecb chao \u0111\u1ea3o. B\u1ea1n c\u1ee9\u00a0y\u00ean t\u00e2m v\u00ec t\u00ecnh tr\u1ea1ng l\u1eafc l\u01b0 r\u1ed3i s\u1ebd qua.<\/p>\n

Sau g\u1ea7n hai n\u0103m \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ch\u00e2m n\u00e0y, cu\u1ed9c s\u1ed1ng c\u1ee7a t\u00f4i tr\u00f4i qua vui v\u1ebb v\u00e0 th\u00e0nh c\u00f4ng h\u01a1n. T\u00f4i \u00edt khi c\u1ea3m th\u1ea5y bu\u1ed3n vui b\u1ea5t ch\u1ee3t nh\u01b0 tr\u01b0\u1edbc. N\u1ebfu c\u00f3 \u0111i ch\u0103ng n\u1eefa, nh\u1eefng ng\u00e0y \u0111\u00f3 c\u0169ng tr\u1edf n\u00ean nh\u1eb9 nh\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u. Hy v\u1ecdng b\u1ea1n c\u0169ng s\u1ebd gi\u1ed1ng nh\u01b0 t\u00f4i v\u00e0 t\u00ecm \u0111\u01b0\u1ee3c h\u1ea1nh ph\u00fac m\u1ed7i s\u00e1ng th\u1ee9c d\u1eady.<\/p>\n

\u0110\u1ec2 NG\u1ee6 NGON H\u01a0N:<\/h4>\n