{"id":142,"date":"2026-06-03T09:30:00","date_gmt":"2026-06-03T02:30:00","guid":{"rendered":"http:\/\/localhost:8085\/ve-sinh-giac-ngu-va-thoi-quen-buoi-toi-giup-ngu-ngon-sau-giac-tu-nhien\/"},"modified":"2026-10-20T10:10:00","modified_gmt":"2026-10-20T03:10:00","slug":"ve-sinh-giac-ngu-va-thoi-quen-buoi-toi-giup-ngu-ngon-sau-giac-tu-nhien","status":"publish","type":"post","link":"https:\/\/lym.vn\/en\/ve-sinh-giac-ngu-va-thoi-quen-buoi-toi-giup-ngu-ngon-sau-giac-tu-nhien\/","title":{"rendered":"Science-Backed Sleep Hygiene: 8 Evening Habits and Nutrition for Deep, Natural Sleep"},"content":{"rendered":"<div class=\"lym-editorial-meta-box\" style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:8px;padding:12px 16px;margin-bottom:20px;font-size:14px;color:#334155;line-height:1.6;\"><strong>Bi\u00ean so\u1ea1n:<\/strong> Ban bi\u00ean t\u1eadp Lym &nbsp;|&nbsp; <strong>Tham v\u1ea5n chuy\u00ean m\u00f4n:<\/strong> <em>(\u0110ang c\u1eadp nh\u1eadt)<\/em> &nbsp;|&nbsp; <strong>Ng\u00e0y \u0111\u0103ng:<\/strong> 2026-06-03 &nbsp;|&nbsp; <strong>C\u1eadp nh\u1eadt:<\/strong> 2026-10-20<\/div>\n<div class=\"lym-featured-image-credit\" style=\"font-size:12.5px;color:#64748b;margin:-12px 0 18px;font-style:italic;\">\u1ea2nh \u0111\u1ea1i di\u1ec7n b\u00e0i vi\u1ebft \u2014 \u1ea2nh: Vyacheslav Argenberg \/ Wikimedia Commons (Openverse), <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\" target=\"_blank\" rel=\"noopener nofollow\">CC BY 4.0<\/a> (<a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Baby_in_bed,_Moscow,_Russia.jpg\" target=\"_blank\" rel=\"noopener nofollow\">link<\/a>)<\/div>\n<p>Quality nighttime sleep is not merely passive rest\u2014it is when the brain clears metabolic waste, consolidates memory, and the immune system, muscles, and skin undergo deep cellular repair. Yet late-night screen time, afternoon caffeine, and work stress leave many adults tossing and turning. Practicing <strong>Sleep Hygiene<\/strong> is a safe, science-backed method to reset your natural biological clock.<\/p>\n<nav class=\"lym-toc\" aria-label=\"Article Table of Contents\" style=\"background:#f8fafc;border:1px solid #cbd5e1;border-left:4px solid #0f5132;border-radius:8px;padding:16px 20px;margin:20px 0;\">\n\t<strong style=\"display:block;color:#0f5132;font-size:16px;margin-bottom:8px;\">Article Table of Contents<\/strong><\/p>\n<ul style=\"margin:0;padding-left:4px;line-height:1.85;list-style:none;\">\n<li><a href=\"#co-che-nhip-sinh-hoc-giac-ngu\">1. The Circadian Rhythm and Sleep Cycles Explained<\/a><\/li>\n<li><a href=\"#anh-sang-xanh-va-melatonin\">2. Why Blue Light from Phone Screens Disrupts Sleepiness<\/a><\/li>\n<li><a href=\"#8-nguyen-tac-ve-sinh-giac-ngu\">3. 8 &#8220;Sleep Hygiene&#8221; Rules to Reset Your Biological Clock<\/a><\/li>\n<li><a href=\"#dinh-duong-buoi-toi-ho-tro-ngu-ngon\">4. Evening Nutrition: What to Eat and Avoid After 4:00 PM<\/a><\/li>\n<li><a href=\"#bang-tong-hop-khoa-hoc\">5. B\u1ea3ng th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 khuy\u1ebfn ngh\u1ecb theo \u0111\u1ed9 tu\u1ed5i (CDC &amp; NHS)<\/a><\/li>\n<li><a href=\"#khi-nao-can-gap-bac-si\">6. When to Consult a Physician?<\/a><\/li>\n<li><a href=\"#nguon-tham-khao\">7. Ngu\u1ed3n tham kh\u1ea3o<\/a><\/li>\n<\/ul>\n<\/nav>\n<h2 id=\"co-che-nhip-sinh-hoc-giac-ngu\">1. The Circadian Rhythm and Sleep Cycles Explained<\/h2>\n<p>The human body runs on a 24-hour circadian clock in the hypothalamus, directly regulated by natural light. As evening light dims, the pineal gland increases secretion of <strong>Melatonin<\/strong> \u2014 the biological signal that gently lowers core body temperature, slows heart rate, and prepares you for sleep.<\/p>\n<h2 id=\"anh-sang-xanh-va-melatonin\">2. Why Blue Light from Phone Screens Disrupts Sleepiness<\/h2>\n<p>Smartphones, tablets, laptops, and LED TVs emit short-wavelength blue light (450\u2013480 nm) resembling midday sunlight. Staring at a phone screen in bed at 10:30\u201311:30 PM signals your retina and brain that &#8220;it is still daytime&#8221;.<\/p>\n<figure class=\"wp-block-image size-large lym-article-figure\" style=\"margin:24px 0;text-align:center;\"><img decoding=\"async\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/lym-w5b-ve-sinh-giac-ngu-va-thoi-quen-buoi-toi-giup-ngu-ngon-sau-giac-tu-nhien-2.jpg\" alt=\"H\u00ecnh minh h\u1ecda C\u1ea9m nang s\u1ed1ng kh\u1ecfe Lym\" class=\"wp-image-1935\" loading=\"lazy\" style=\"width:100%;max-width:100%;height:auto;border-radius:10px;border:1px solid #e2e8f0;\" \/><figcaption style=\"font-size:13px;color:#475569;margin-top:8px;line-height:1.5;\">\u1ea2nh: Shixart1985 \/ Wikimedia Commons (Openverse), <a href=\"https:\/\/creativecommons.org\/licenses\/by\/2.0\" target=\"_blank\" rel=\"noopener nofollow\">CC BY 2.0<\/a> (<a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Glamorous_white_tea_cup.jpg\" target=\"_blank\" rel=\"noopener nofollow\">link<\/a>)<\/figcaption><\/figure>\n<h2 id=\"8-nguyen-tac-ve-sinh-giac-ngu\">3. 8 &#8220;Sleep Hygiene&#8221; Rules to Reset Your Biological Clock<\/h2>\n<ol>\n<li><strong>Keep a consistent sleep and wake schedule:<\/strong> Stick to fixed times (e.g., 10:30 PM to 6:00 AM) even on weekends to train your circadian reflex.<\/li>\n<li><strong>Get early morning sunlight:<\/strong> 10\u201315 minutes of natural morning light helps anchor evening Melatonin release on time.<\/li>\n<li><strong>Disconnect from screens 60 minutes before bed:<\/strong> Put phones away at least 1 hour before sleep and switch to reading a printed book or listening to calm music.<\/li>\n<li><strong>Optimize your bedroom (Dark \u2013 Quiet \u2013 Cool):<\/strong> Keep room temperature around <strong>24\u00b0C \u2013 26\u00b0C<\/strong>with blackout curtains and good ventilation.<\/li>\n<li><strong>Reserve your bed for sleep:<\/strong> Avoid working on a laptop or watching stressful content in bed.<\/li>\n<li><strong>Limit daytime naps to under 30 minutes:<\/strong> A 15\u201325 minute nap before 2:00 PM refreshes alertness without reducing nighttime sleep drive.<\/li>\n<li><strong>Exercise regularly, finishing at least 3 hours before bed:<\/strong> Avoid high-intensity workouts right before bed when core temperature and heart rate are elevated.<\/li>\n<li><strong>The 20-Minute Rule:<\/strong> If you cannot fall asleep after 20 minutes, get up and read under dim warm light until drowsy before returning to bed.<\/li>\n<\/ol>\n<h2 id=\"dinh-duong-buoi-toi-ho-tro-ngu-ngon\">4. Evening Nutrition: What to Eat and Avoid After 4:00 PM<\/h2>\n<p>Afternoon and evening nutrition strongly influences both sleep quality and digestion:<\/p>\n<ul>\n<li><strong>Stop caffeinated drinks after 3:00\u20134:00 PM:<\/strong> Caffeine has a half-life of 5\u20137 hours. Late-afternoon coffee, strong tea, or energy drinks block <em>Adenosine<\/em> receptors in the brain. In the afternoon, opt for caffeine-free, sugar-free herbal drinks from our <a href=\"\/en\/product-category\/thuc-pham-do-uong\/do-uong-nuoc-giai-khat\/\">Beverages &amp; Refreshments<\/a>.<\/li>\n<li><strong>Finish dinner at least 3 hours before bedtime:<\/strong> Heavy, greasy, or spicy late dinners force the stomach to work overtime, causing bloating and acid reflux when lying down.<\/li>\n<li><strong>Prioritize foods rich in Tryptophan, Magnesium, and B Vitamins:<\/strong> Nuts (almonds, walnuts, pumpkin seeds), oats, bananas, warm milk, and fatty fish supply <em>Tryptophan<\/em> and Magnesium\u2014natural precursors for Serotonin and Melatonin synthesis that complement <a href=\"\/en\/product-category\/suc-khoe-thuc-pham-bo-sung\/\">Health &amp; Dietary Supplements<\/a>.<\/li>\n<\/ul>\n<h2 id=\"bang-tong-hop-khoa-hoc\">5. B\u1ea3ng th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 khuy\u1ebfn ngh\u1ecb theo \u0111\u1ed9 tu\u1ed5i (CDC &amp; NHS)<\/h2>\n<p>Theo h\u01b0\u1edbng d\u1eabn c\u1ee7a Trung t\u00e2m Ki\u1ec3m so\u00e1t v\u00e0 Ph\u00f2ng ng\u1eeba D\u1ecbch b\u1ec7nh Hoa K\u1ef3 (CDC) v\u00e0 NHS, nhu c\u1ea7u ng\u1ee7 m\u1ed7i ng\u00e0y thay \u0111\u1ed5i theo t\u1eebng giai \u0111o\u1ea1n ph\u00e1t tri\u1ec3n nh\u01b0ng lu\u00f4n \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu:<\/p>\n<div style=\"overflow-x:auto;margin:16px 0 24px;\">\n<table class=\"lym-specs-table\" style=\"width:100%;border-collapse:collapse;font-size:14.5px;line-height:1.6;\">\n<thead>\n<tr style=\"background:#0f5132;color:#ffffff;\">\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">Nh\u00f3m \u0111\u1ed9 tu\u1ed5i<\/th>\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">Th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 khuy\u1ebfn ngh\u1ecb \/ 24 gi\u1edd<\/th>\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">Th\u00f3i quen h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 s\u00e2u tr\u1ecdng t\u00e2m<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background:#ffffff;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Tr\u1ebb tu\u1ed5i h\u1ecdc \u0111\u01b0\u1eddng (6 \u2013 12 tu\u1ed5i)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">9 \u2013 12 gi\u1edd m\u1ed7i \u0111\u00eam<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">T\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7; gi\u1eef l\u1ecbch \u0111i ng\u1ee7 c\u1ed1 \u0111\u1ecbnh tr\u01b0\u1edbc 21:30<\/td>\n<\/tr>\n<tr style=\"background:#f8fafc;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Thanh thi\u1ebfu ni\u00ean (13 \u2013 18 tu\u1ed5i)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">8 \u2013 10 gi\u1edd m\u1ed7i \u0111\u00eam<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Tr\u00e1nh \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffeine\/n\u0103ng l\u01b0\u1ee3ng v\u00e0o bu\u1ed5i chi\u1ec1u t\u1ed1i; ti\u1ebfp x\u00fac \u00e1nh n\u1eafng s\u00e1ng s\u1edbm<\/td>\n<\/tr>\n<tr style=\"background:#ffffff;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh (18 \u2013 60 tu\u1ed5i)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">T\u1ed1i thi\u1ec3u 7 \u2013 8 gi\u1edd m\u1ed7i \u0111\u00eam<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Th\u1ef1c h\u00e0nh v\u1ec7 sinh gi\u1ea5c ng\u1ee7 (ph\u00f2ng t\u1ed1i, m\u00e1t 24\u201326\u00b0C, \u0103n t\u1ed1i tr\u01b0\u1edbc gi\u1edd ng\u1ee7 \u00edt nh\u1ea5t 3 gi\u1edd)<\/td>\n<\/tr>\n<tr style=\"background:#f8fafc;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Ng\u01b0\u1eddi cao tu\u1ed5i (Tr\u00ean 60 tu\u1ed5i)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">7 \u2013 8 gi\u1edd m\u1ed7i ng\u00e0y (k\u1ec3 c\u1ea3 gi\u1ea5c ngh\u1ec9 tr\u01b0a ng\u1eafn 20 ph\u00fat)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">V\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng ban ng\u00e0y, h\u1ea1n ch\u1ebf u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc s\u00e1t gi\u1edd \u0111i ng\u1ee7 \u0111\u1ec3 gi\u1ea3m ti\u1ec3u \u0111\u00eam<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 id=\"khi-nao-can-gap-bac-si\">6. When to Consult a Physician?<\/h2>\n<p>While sleep hygiene resolves lifestyle-related sleeplessness well, consult a neurologist or sleep specialist if you experience:<\/p>\n<ul>\n<li>Chronic insomnia (difficulty falling asleep, frequent night awakenings, or waking too early) occurring 3+ nights\/week for over 1 month and impairing daytime function.<\/li>\n<li>Loud snoring with breathing pauses (obstructive sleep apnea \u2014 OSA), waking with dry mouth, morning headaches, or excessive daytime sleepiness.<\/li>\n<li>Uncomfortable tingling or restlessness in the legs in the evening relieved only by movement (restless legs syndrome).<\/li>\n<li>Insomnia accompanied by persistent low mood, severe anxiety, palpitations, or weight loss \u2014 never self-medicate with prescription sedatives without a doctor's supervision.<\/li>\n<\/ul>\n<h2 id=\"nguon-tham-khao\">7. Ngu\u1ed3n tham kh\u1ea3o<\/h2>\n<ol class=\"lym-reference-list\" style=\"line-height:1.8;padding-left:20px;\">\n<li><strong>CDC (U.S. Centers for Disease Control and Prevention)<\/strong> \u2014 <em>About Sleep \u2014 Recommended Hours and Sleep Hygiene Practices<\/em>: <a href=\"https:\/\/www.cdc.gov\/sleep\/about\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.cdc.gov\/sleep\/about\/index.html<\/a><\/li>\n<li><strong>Harvard T.H. Chan School of Public Health<\/strong> \u2014 <em>Sleep \u2014 The Nutrition Source (Circadian Rhythm, Diet and Health)<\/em>: <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/nutritionsource.hsph.harvard.edu\/sleep\/<\/a><\/li>\n<li><strong>NHS (UK National Health Service)<\/strong> \u2014 <em>Every Mind Matters \u2014 How to fall asleep faster and sleep better<\/em>: <a href=\"https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/how-to-fall-asleep-faster-and-sleep-better\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/how-to-fall-asleep-faster-and-sleep-better\/<\/a><\/li>\n<li><strong>NHS (UK National Health Service)<\/strong> \u2014 <em>Insomnia \u2014 Causes, Self-Care Habits and When to See a GP<\/em>: <a href=\"https:\/\/www.nhs.uk\/conditions\/insomnia\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nhs.uk\/conditions\/insomnia\/<\/a><\/li>\n<\/ol>\n<p><!-- LYM_W5B_RELATED_PRODUCTS_START --><\/p>\n<section class=\"lym-related-products-box\" aria-label=\"G\u1ee3i \u00fd s\u1ea3n ph\u1ea9m li\u00ean quan\" style=\"background:#f8fafc;border:1px solid #cbd5e1;border-top:4px solid #0f5132;border-radius:10px;padding:20px;margin:28px 0 12px;\">\n<h3 style=\"margin-top:0;margin-bottom:8px;color:#0f5132;font-size:18px;\">G\u1ee3i \u00fd s\u1ea3n ph\u1ea9m ch\u00ednh h\u00e3ng li\u00ean quan ch\u1ee7 \u0111\u1ec1<\/h3>\n<p style=\"margin-top:0;margin-bottom:14px;font-size:14px;color:#475569;\">C\u00e1c s\u1ea3n ph\u1ea9m d\u01b0\u1edbi \u0111\u00e2y \u0111ang \u0111\u01b0\u1ee3c ph\u00e2n ph\u1ed1i ch\u00ednh h\u00e3ng t\u1ea1i Lym v\u1edbi \u0111\u1ea7y \u0111\u1ee7 th\u00f4ng tin c\u00f4ng b\u1ed1 nh\u00e3n h\u00e0ng h\u00f3a:<\/p>\n<p>\t<div class=\"woocommerce columns-3\"><div class=\"wd-products-element\">\t\t\t<div class=\"wd-sticky-loader wd-deferred 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wd-style-icon\">\n\t\t\t<a href=\"https:\/\/lym.vn\/en\/product\/4-chai-nuoc-gao-rang-woongjin-1-5-lit\/\" class=\"open-quick-view\" rel=\"nofollow\" data-id=\"1687\" aria-label=\"Quick view\">\n\t\t\t\t\t<span class=\"wd-action-icon\"><\/span>\n\t\t\t\t\t<span class=\"wd-action-text\" aria-hidden=\"true\">\n\t\t\t\t\t\tQuick view\t\t\t\t\t<\/span>\n\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"wd-wishlist-btn wd-action-btn wd-style-icon wd-wishlist-icon\">\n\t\t\t\t<a class=\"\" href=\"https:\/\/lym.vn\/en\/yeu-thich\/\" data-key=\"5a11466d8c\" data-product-id=\"1687\" rel=\"nofollow\" aria-label=\"Toggle wishlist\">\n\t\t\t\t\t<span class=\"wd-action-icon\">\n\t\t\t\t\t\t<span class=\"wd-check-icon\"><\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<span class=\"wd-action-text\">Add to wishlist<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t<\/div>\n\n\t\t<div class=\"product-element-bottom\">\n\t\n\t\n\t<div class=\"lym-loop-meta-row\"><a class=\"lym-loop-brand\" href=\"https:\/\/lym.vn\/en\/thuong-hieu\/woongjin\/\" title=\"Woongjin\">Woongjin<\/a><span class=\"lym-loop-origin\">South Korea<\/span><\/div><h3 class=\"wd-entities-title\"><a href=\"https:\/\/lym.vn\/en\/product\/4-chai-nuoc-gao-rang-woongjin-1-5-lit\/\">4 Bottle nuoc gao rang Woongjin 1.5 lit<\/a><\/h3>\n\t\t\t\t\t\t\n\t<div class=\"lym-loop-rating-row is-empty\" aria-hidden=\"true\"><\/div><div class=\"lym-loop-submeta\"><span class=\"lym-loop-packaging\" title=\"1.5 lit\">1.5 lit<\/span><\/div>\n\t<span class=\"price\"><del aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi>264.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/del> <span class=\"screen-reader-text\" data-no-translation=\"\" data-trp-gettext=\"\">Original price was: 264.000&#8363;.<\/span><ins aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi>238.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/ins><span class=\"screen-reader-text\" data-no-translation=\"\" data-trp-gettext=\"\">Current price is: 238.000&#8363;.<\/span><\/span>\n\n\t<div class=\"wd-add-btn wd-add-btn-replace\">\n\t\t\n\t\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/142?add-to-cart=1687\"  data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart add-to-cart-loop\" data-product_id=\"1687\" data-product_sku=\"BHX-5368541\" aria-label=\"Add to cart: \u201c4 chai n\u01b0\u1edbc g\u1ea1o rang Woongjin 1.5 l\u00edt\u201d\" rel=\"nofollow\" data-success_message=\"\u201c4 chai n\u01b0\u1edbc g\u1ea1o rang Woongjin 1.5 l\u00edt\u201d has been added to your cart\" role=\"button\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\"><span class=\"wd-action-icon\"><span class=\"wd-check-icon\"><\/span><\/span><span class=\"wd-action-text\" aria-hidden=\"true\" data-no-translation=\"\" data-trp-gettext=\"\">Add to cart<\/span><\/a>\t<\/div>\n\n\t\n\t\n\t\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"wd-product wd-col wd-hover-standard product-grid-item product type-product post-1751 status-publish last instock product_cat-sua-hat-sua-thuc-vat product_cat-thuc-pham-do-uong has-post-thumbnail shipping-taxable purchasable product-type-simple\" data-loop=\"2\" data-id=\"1751\">\n\t\n<div class=\"wd-product-wrapper product-wrapper\">\n\t<div class=\"wd-product-thumb product-element-top wd-quick-shop\">\n\t\t<a href=\"https:\/\/lym.vn\/en\/product\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-180ml\/\" class=\"wd-product-img-link product-image-link\" tabindex=\"-1\" aria-label=\"Pack of 4 Box of thuc Take ngu coc dinh duong it duong Viet Ngu Coc 180ml\">\n\t\t\t<img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-1-eb385886-300x300.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"L\u1ed1c 4 h\u1ed9p th\u1ee9c u\u1ed1ng ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng \u00edt \u0111\u01b0\u1eddng Vi\u1ec7t Ng\u0169 C\u1ed1c 180ml\" srcset=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-1-eb385886-300x300.webp 300w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-1-eb385886-150x150.webp 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" decoding=\"sync\" \/>\t\t<\/a>\n\n\t\t\n\t\t<div class=\"wd-buttons wd-pos-r-t\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"wd-quick-view-btn wd-quick-view-icon wd-action-btn wd-style-icon\">\n\t\t\t<a href=\"https:\/\/lym.vn\/en\/product\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-180ml\/\" class=\"open-quick-view\" rel=\"nofollow\" data-id=\"1751\" aria-label=\"Quick view\">\n\t\t\t\t\t<span class=\"wd-action-icon\"><\/span>\n\t\t\t\t\t<span class=\"wd-action-text\" aria-hidden=\"true\">\n\t\t\t\t\t\tQuick view\t\t\t\t\t<\/span>\n\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"wd-wishlist-btn wd-action-btn wd-style-icon wd-wishlist-icon\">\n\t\t\t\t<a class=\"\" href=\"https:\/\/lym.vn\/en\/yeu-thich\/\" data-key=\"5a11466d8c\" data-product-id=\"1751\" rel=\"nofollow\" aria-label=\"Toggle wishlist\">\n\t\t\t\t\t<span class=\"wd-action-icon\">\n\t\t\t\t\t\t<span class=\"wd-check-icon\"><\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<span class=\"wd-action-text\">Add to wishlist<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t<\/div>\n\n\t\t<div class=\"product-element-bottom\">\n\t\n\t\n\t<div class=\"lym-loop-meta-row\"><a class=\"lym-loop-brand\" href=\"https:\/\/lym.vn\/en\/thuong-hieu\/viet-ngu-coc\/\" title=\"Viet Ngu Coc\">Viet Ngu Coc<\/a><span class=\"lym-loop-origin\">Vietnam<\/span><\/div><h3 class=\"wd-entities-title\"><a href=\"https:\/\/lym.vn\/en\/product\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-180ml\/\">Pack of 4 Box of thuc Take ngu coc dinh duong it duong Viet Ngu Coc 180ml<\/a><\/h3>\n\t\t\t\t\t\t\n\t<div class=\"lym-loop-rating-row is-empty\" aria-hidden=\"true\"><\/div><div class=\"lym-loop-submeta\"><span class=\"lym-loop-packaging\" title=\"Case of\/Pack of 4 Box of\">Case of\/Pack of 4 Box of<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>35.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/span>\n\n\t<div class=\"wd-add-btn wd-add-btn-replace\">\n\t\t\n\t\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/142?add-to-cart=1751\"  data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart add-to-cart-loop\" data-product_id=\"1751\" data-product_sku=\"BHX-5367645\" aria-label=\"Add to cart: \u201cL\u1ed1c 4 h\u1ed9p th\u1ee9c u\u1ed1ng ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng \u00edt \u0111\u01b0\u1eddng Vi\u1ec7t Ng\u0169 C\u1ed1c 180ml\u201d\" rel=\"nofollow\" data-success_message=\"\u201cL\u1ed1c 4 h\u1ed9p th\u1ee9c u\u1ed1ng ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng \u00edt \u0111\u01b0\u1eddng Vi\u1ec7t Ng\u0169 C\u1ed1c 180ml\u201d has been added to your cart\" role=\"button\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\"><span class=\"wd-action-icon\"><span class=\"wd-check-icon\"><\/span><\/span><span class=\"wd-action-text\" aria-hidden=\"true\" data-no-translation=\"\" data-trp-gettext=\"\">Add to cart<\/span><\/a>\t<\/div>\n\n\t\n\t\n\t\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"wd-product wd-col wd-hover-standard product-grid-item product type-product post-966 status-publish first instock product_cat-thuc-pham-chuc-nang product_cat-vitamin-khoang-chat has-post-thumbnail sale shipping-taxable purchasable product-type-simple\" data-loop=\"3\" data-id=\"966\">\n\t\n<div class=\"wd-product-wrapper product-wrapper\">\n\t<div class=\"wd-product-thumb product-element-top wd-quick-shop\">\n\t\t<a href=\"https:\/\/lym.vn\/en\/product\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-vitamin-va-khoang-chat-cho-nguoi-gia-va-tre-em-suy-dinh-duong\/\" class=\"wd-product-img-link product-image-link\" tabindex=\"-1\" aria-label=\"S\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani &#8211; B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\">\n\t\t\t<img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10-300x300.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"S\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani - B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\" srcset=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10-300x300.webp 300w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10-150x150.webp 150w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10.webp 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" decoding=\"sync\" \/>\t\t<\/a>\n\n\t\t\t\t\t<div class=\"product-labels labels-rounded-sm\">\n\t\t\t\t<span class=\"onsale product-label wd-shape-round-sm\">-17%<\/span>\t\t\t<\/div>\n\t\t\t\n\t\t<div class=\"wd-buttons wd-pos-r-t\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"wd-quick-view-btn wd-quick-view-icon wd-action-btn wd-style-icon\">\n\t\t\t<a href=\"https:\/\/lym.vn\/en\/product\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-vitamin-va-khoang-chat-cho-nguoi-gia-va-tre-em-suy-dinh-duong\/\" class=\"open-quick-view\" rel=\"nofollow\" data-id=\"966\" aria-label=\"Quick view\">\n\t\t\t\t\t<span class=\"wd-action-icon\"><\/span>\n\t\t\t\t\t<span class=\"wd-action-text\" aria-hidden=\"true\">\n\t\t\t\t\t\tQuick view\t\t\t\t\t<\/span>\n\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"wd-wishlist-btn wd-action-btn wd-style-icon wd-wishlist-icon\">\n\t\t\t\t<a class=\"\" href=\"https:\/\/lym.vn\/en\/yeu-thich\/\" data-key=\"5a11466d8c\" data-product-id=\"966\" rel=\"nofollow\" aria-label=\"Toggle wishlist\">\n\t\t\t\t\t<span class=\"wd-action-icon\">\n\t\t\t\t\t\t<span class=\"wd-check-icon\"><\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<span class=\"wd-action-text\">Add to wishlist<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t<\/div>\n\n\t\t<div class=\"product-element-bottom\">\n\t\n\t\n\t<div class=\"lym-loop-meta-row\"><a class=\"lym-loop-brand\" href=\"https:\/\/lym.vn\/en\/thuong-hieu\/abbott\/\" title=\"Abbott\">Abbott<\/a><span class=\"lym-loop-origin\">United States<\/span><\/div><h3 class=\"wd-entities-title\"><a href=\"https:\/\/lym.vn\/en\/product\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-vitamin-va-khoang-chat-cho-nguoi-gia-va-tre-em-suy-dinh-duong\/\">Sua Bot Dinh Duong Ensure Original 400gr Huong Vani &#8211; Bo Sung Vitamin va Khoang Chat cho Nguoi Gia va Tre Em Suy Dinh Duong<\/a><\/h3>\n\t\t\t\t\t\t\n\t\t<div class=\"lym-loop-rating-row has-rating\" role=\"img\" aria-label=\"Danh gia 5.0 tren 5 sao (8 danh gia)\">\n\t\t<span class=\"lym-loop-stars\" aria-hidden=\"true\">\n\t\t\t<span class=\"lym-loop-stars__bg\">\u2605\u2605\u2605\u2605\u2605<\/span>\n\t\t\t<span class=\"lym-loop-stars__fill\" style=\"width:100%\">\u2605\u2605\u2605\u2605\u2605<\/span>\n\t\t<\/span>\n\t\t<span class=\"lym-loop-rating-num\">5.0<\/span>\n\t\t<span class=\"lym-loop-rating-count\">(8)<\/span>\n\t<\/div>\n\t<div class=\"lym-loop-submeta\"><span class=\"lym-loop-packaging is-empty\" aria-hidden=\"true\"><\/span><span class=\"lym-loop-sold\">\u0110\u00e3 b\u00e1n 2<\/span><\/div>\n\t<span class=\"price\"><del aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi>828.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/del> <span class=\"screen-reader-text\" data-no-translation=\"\" data-trp-gettext=\"\">Original price was: 828.000&#8363;.<\/span><ins aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi>690.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/ins><span class=\"screen-reader-text\" data-no-translation=\"\" data-trp-gettext=\"\">Current price is: 690.000&#8363;.<\/span><\/span>\n\n\t<div class=\"wd-add-btn wd-add-btn-replace\">\n\t\t\n\t\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/142?add-to-cart=966\"  data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart add-to-cart-loop\" data-product_id=\"966\" data-product_sku=\"S0113209\" aria-label=\"Add to cart: \u201cS\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani - B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\u201d\" rel=\"nofollow\" data-success_message=\"\u201cS\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani - B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\u201d has been added to your cart\" role=\"button\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\"><span class=\"wd-action-icon\"><span class=\"wd-check-icon\"><\/span><\/span><span class=\"wd-action-text\" aria-hidden=\"true\" data-no-translation=\"\" data-trp-gettext=\"\">Add to cart<\/span><\/a>\t<\/div>\n\n\t\n\t\n\t\t\t<\/div>\n\t<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><br \/>\n<\/section>\n<p><!-- LYM_W5B_RELATED_PRODUCTS_END --><\/p>","protected":false},"excerpt":{"rendered":"<p>Explore the day\u2013night circadian rhythm, how blue light affects Melatonin, and 8 sleep hygiene habits combined with evening nutrition for deep natural sleep.<\/p>","protected":false},"author":9,"featured_media":1934,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[80,81,82,79],"class_list":["post-142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giac-ngu-va-tinh-than","tag-ngu-ngon-tu-nhien","tag-nhip-sinh-hoc","tag-thu-gian-buoi-toi","tag-ve-sinh-giac-ngu"],"_links":{"self":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts\/142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/comments?post=142"}],"version-history":[{"count":3,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts\/142\/revisions"}],"predecessor-version":[{"id":2089,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts\/142\/revisions\/2089"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/media\/1934"}],"wp:attachment":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/media?parent=142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/categories?post=142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/tags?post=142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}