Chung toi su dung cookie de cai thien trai nghiem cua ban. Bang cach tiep tuc su dung trang web nay, ban dong y voi viec su dung cookie cua chung toi.
Tim thoi diem tot nhat de di ngu hoac thuc day dua tren chu ky giac ngu 90 phut. Thuc day cam thay sang khoai va trang day nang luong.
Chu ky giac ngu la cac kieu lap lai ma nao cua ban trai qua trong khi ngu. Moi chu ky keo dai khoang 90 phut va bao gom bon giai doan: N1 (ngu nong), N2 (sau hon mot chut), N3 (ngu sau/song cham), va giac ngu REM (mo). Thuc day cuoi chu ky, thay vi giua chu ky, giup ban cam thay sang khoai va tinh tao hon.
Nhu cau giac ngu thay doi theo tuoi. Nguoi lon (18-64) thuong can 7-9 gio, trong khi thanh thieu nien can 8-10 gio va nguoi gia (65+) can 7-8 gio. Chat luong quan trong khong kem so luong — giac ngu khong bi gian doan qua cac chu ky hoan chinh phuc hoi tot hon giac ngu bi gian doan cung thoi luong.
Ve sinh giac ngu tot bao gom duy tri lich ngu nhat quan, tao moi truong phong ngu mat me va toi, tranh man hinh 30-60 phut truoc khi ngu, han che caffeine sau buoi trua, tap the duc deu dan (nhung khong gan gio ngu), va xay dung thoi quen thu gian truoc khi ngu.
Thuc day giua cac chu ky giac ngu — khi giac ngu o trang thai nong nhat — giup ban de dang ra khoi giuong va bat dau ngay moi cam thay sang khoai. May tinh cua chung toi tinh den trung binh 14 phut de chim vao giac ngu va tinh thoi gian thuc/ngu toi uu dua tren viec hoan thanh cac chu ky 90 phut day du.