{"id":12124,"date":"2024-09-20T01:19:36","date_gmt":"2024-09-19T15:19:36","guid":{"rendered":"https:\/\/sleepandlungcare.com.au\/?p=12124"},"modified":"2026-10-17T15:09:48","modified_gmt":"2026-10-17T04:09:48","slug":"how-obesity-affects-sleep","status":"publish","type":"post","link":"https:\/\/sleepandlungcare.com.au\/vi\/how-obesity-affects-sleep\/","title":{"rendered":"B\u00e9o ph\u00ec v\u00e0 gi\u1ea5c ng\u1ee7: ng\u01b0ng th\u1edf khi ng\u1ee7 v\u00e0 gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12124\" class=\"elementor elementor-12124\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61b554e9 pbmit-col-stretched-none pbmit-cursor-color-blackish-color pbmit-bg-color-over-image elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61b554e9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4fcef62e pbmit-bg-color-over-image\" data-id=\"4fcef62e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-688b5d00 elementor-widget elementor-widget-text-editor\" data-id=\"688b5d00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>B\u00e9o ph\u00ec \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 theo nhi\u1ec1u c\u00e1ch quan tr\u1ecdng. Th\u1eeba c\u00e2n l\u00e0m t\u0103ng nguy c\u01a1 ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn, t\u00ecnh tr\u1ea1ng \u0111\u01b0\u1eddng th\u1edf b\u1ecb h\u1eb9p l\u1ea1i ho\u1eb7c x\u1eb9p xu\u1ed1ng trong khi ng\u1ee7, g\u00e2y ng\u00e1y to v\u00e0 nh\u1eefng l\u1ea7n ng\u1eebng th\u1edf l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. B\u00e9o ph\u00ec c\u0169ng c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y tr\u00e0o ng\u01b0\u1ee3c, m\u1ea5t ng\u1ee7 v\u00e0 ch\u00e2n b\u1ed3n ch\u1ed3n, trong khi ng\u1ee7 k\u00e9m l\u1ea1i l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng t\u0103ng c\u00e2n. Hi\u1ec3u \u0111\u01b0\u1ee3c v\u00f2ng tu\u1ea7n ho\u00e0n n\u00e0y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean h\u01b0\u1edbng t\u1edbi gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n.<\/p><ol><li><p><strong>1. Ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn (OSA)<\/strong><\/p><\/li><\/ol><p class=\"translation-block\">M\u1ed9t trong nh\u1eefng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn v\u00e0 nghi\u00eam tr\u1ecdng nh\u1ea5t li\u00ean quan \u0111\u1ebfn b\u00e9o ph\u00ec l\u00e0 <strong>ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn (OSA)<\/strong>. OSA x\u1ea3y ra khi \u0111\u01b0\u1eddng th\u1edf b\u1ecb t\u1eafc ngh\u1ebdn m\u1ed9t ph\u1ea7n ho\u1eb7c ho\u00e0n to\u00e0n trong khi ng\u1ee7, d\u1eabn \u0111\u1ebfn nh\u1eefng l\u1ea7n ng\u1eebng th\u1edf l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Nh\u1eefng l\u1ea7n ng\u1eebng th\u1edf n\u00e0y c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1eeb v\u00e0i gi\u00e2y \u0111\u1ebfn m\u1ed9t ph\u00fat v\u00e0 c\u00f3 th\u1ec3 x\u1ea3y ra h\u00e0ng tr\u0103m l\u1ea7n trong \u0111\u00eam, l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7.<\/p><p>\u1ede ng\u01b0\u1eddi b\u00e9o ph\u00ec, m\u1ee1 th\u1eeba quanh c\u1ed5 v\u00e0 h\u1ecdng c\u00f3 th\u1ec3 khi\u1ebfn \u0111\u01b0\u1eddng th\u1edf b\u1ecb h\u1eb9p l\u1ea1i ho\u1eb7c x\u1eb9p xu\u1ed1ng trong khi ng\u1ee7. \u0110i\u1ec1u n\u00e0y l\u00e0m cho kh\u00f4ng kh\u00ed kh\u00f3 \u0111i qua h\u01a1n, d\u1eabn \u0111\u1ebfn ng\u00e1y to v\u00e0 kh\u00f3 th\u1edf.<\/p><h4><strong>\u1ea2nh h\u01b0\u1edfng c\u1ee7a OSA \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe:<\/strong><\/h4><ul><li>M\u1ec7t m\u1ecfi ban ng\u00e0y<\/li><li>Suy gi\u1ea3m ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 tr\u00ed nh\u1edb<\/li><li>T\u0103ng nguy c\u01a1 cao huy\u1ebft \u00e1p, b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5<\/li><li>Nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2 cao h\u01a1n<\/li><\/ul><p>\u00a0<\/p><p><strong>\u00a0 2. Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m h\u01a1n<\/strong><\/p><p class=\"translation-block\">B\u00e9o ph\u00ec c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn <strong>ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m h\u01a1n<\/strong> ngay c\u1ea3 khi kh\u00f4ng b\u1ecb ng\u01b0ng th\u1edf khi ng\u1ee7. C\u00e2n n\u1eb7ng d\u01b0 th\u1eeba c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu trong khi ng\u1ee7, khi\u1ebfn qu\u00fd v\u1ecb kh\u00f3 t\u00ecm \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i. Ng\u01b0\u1eddi b\u00e9o ph\u00ec c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng b\u1ecb th\u1ee9c gi\u1ea5c th\u01b0\u1eddng xuy\u00ean trong \u0111\u00eam, l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng t\u1ed5ng th\u1ec3 v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a gi\u1ea5c ng\u1ee7.<strong>\u00a0 \u00a0<\/strong><\/p><p><strong>3. B\u1ec7nh tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GORD)<\/strong><\/p><p class=\"translation-block\">B\u00e9o ph\u00ec l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 ch\u00ednh c\u1ee7a <strong>b\u1ec7nh tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GORD)<\/strong>, m\u1ed9t t\u00ecnh tr\u1ea1ng trong \u0111\u00f3\u00a0<span style=\"color: var( --e-global-color-text );letter-spacing: 0px;text-align: var(--bs-body-text-align)\">axit d\u1ea1 d\u00e0y th\u01b0\u1eddng xuy\u00ean tr\u00e0o ng\u01b0\u1ee3c l\u00ean th\u1ef1c qu\u1ea3n, g\u00e2y \u1ee3 n\u00f3ng. GORD th\u01b0\u1eddng n\u1eb7ng h\u01a1n v\u00e0o ban \u0111\u00eam, v\u00ec t\u01b0 th\u1ebf n\u1eb1m c\u00f3 th\u1ec3 khi\u1ebfn axit d\u1ec5 tr\u00e0o ng\u01b0\u1ee3c l\u00ean h\u01a1n. S\u1ef1 kh\u00f3 ch\u1ecbu do \u1ee3 n\u00f3ng v\u00e0 tr\u00e0o ng\u01b0\u1ee3c axit c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn th\u1ee9c gi\u1ea5c th\u01b0\u1eddng xuy\u00ean v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m.<\/span><strong>\u00a0\u00a0<\/strong><\/p><p><strong> 4. T\u0103ng nguy c\u01a1 m\u1ea5t ng\u1ee7<\/strong><\/p><p>M\u1ea5t ng\u1ee7, v\u1edbi \u0111\u1eb7c \u0111i\u1ec3m l\u00e0 kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c kh\u00f3 duy tr\u00ec gi\u1ea5c ng\u1ee7, ph\u1ed5 bi\u1ebfn h\u01a1n \u1edf ng\u01b0\u1eddi b\u00e9o ph\u00ec. S\u1ef1 kh\u00f3 ch\u1ecbu v\u1ec1 th\u1ec3 ch\u1ea5t do th\u1eeba c\u00e2n, m\u1ea5t c\u00e2n b\u1eb1ng chuy\u1ec3n h\u00f3a v\u00e0 vi\u00eam m\u1ea1n t\u00ednh \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n khi\u1ebfn qu\u00fd v\u1ecb kh\u00f4ng th\u1ec3 ng\u1ee7 ngon su\u1ed1t \u0111\u00eam. Ngo\u00e0i ra, lo \u00e2u ho\u1eb7c tr\u1ea7m c\u1ea3m, c\u1ea3 hai \u0111\u1ec1u ph\u1ed5 bi\u1ebfn h\u01a1n \u1edf ng\u01b0\u1eddi b\u00e9o ph\u00ec, c\u0169ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t ng\u1ee7.<\/p><p><strong>\u00a05. H\u1ed9i ch\u1ee9ng ch\u00e2n b\u1ed3n ch\u1ed3n (RLS)<\/strong><\/p><p>H\u1ed9i ch\u1ee9ng ch\u00e2n b\u1ed3n ch\u1ed3n (RLS) l\u00e0 t\u00ecnh tr\u1ea1ng g\u00e2y ra nh\u1eefng c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu \u1edf ch\u00e2n v\u00e0 m\u1ed9t s\u1ef1 th\u00f4i th\u00fac kh\u00f4ng th\u1ec3 c\u01b0\u1ee1ng l\u1ea1i ph\u1ea3i c\u1eed \u0111\u1ed9ng ch\u00e2n, th\u01b0\u1eddng x\u1ea3y ra v\u00e0o ban \u0111\u00eam. B\u00e9o ph\u00ec c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 m\u1eafc RLS cao h\u01a1n, v\u00e0 r\u1ed1i lo\u1ea1n n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 \u0111\u00e1ng k\u1ec3.<\/p><h4><strong>Vai tr\u00f2 c\u1ee7a ng\u1ee7 k\u00e9m \u0111\u1ed1i v\u1edbi b\u00e9o ph\u00ec<\/strong><\/h4><p>C\u0169ng nh\u01b0 b\u00e9o ph\u00ec c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7, ng\u1ee7 k\u00e9m c\u0169ng c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y t\u0103ng c\u00e2n, t\u1ea1o th\u00e0nh m\u1ed9t v\u00f2ng lu\u1ea9n qu\u1ea9n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch \u0111i\u1ec1u \u0111\u00f3 x\u1ea3y ra:<\/p><ol><li><strong>M\u1ea5t c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1<\/strong><\/li><\/ol><p class=\"translation-block\">Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c hormone \u0111i\u1ec1u h\u00f2a c\u1ea3m gi\u00e1c \u0111\u00f3i, ch\u1eb3ng h\u1ea1n nh\u01b0 <strong>ghrelin<\/strong> v\u00e0 <strong>leptin<\/strong>. Ghrelin, \u201chormone g\u00e2y \u0111\u00f3i,\u201d l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n, trong khi leptin, hormone b\u00e1o hi\u1ec7u c\u1ea3m gi\u00e1c no, l\u00e0m gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n. Khi ng\u1ee7 kh\u00f4ng \u0111\u1ee7, n\u1ed3ng \u0111\u1ed9 ghrelin t\u0103ng l\u00ean v\u00e0 n\u1ed3ng \u0111\u1ed9 leptin gi\u1ea3m xu\u1ed1ng, d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 th\u00e8m \u0103n nhi\u1ec1u h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m nhi\u1ec1u calo, nhi\u1ec1u carbohydrate.<\/p><p><strong>\u00a0 \u00a0 \u00a0 2. Chuy\u1ec3n h\u00f3a ch\u1eadm l\u1ea1i<\/strong><\/p><p>Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a, khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 \u0111\u1ed1t ch\u00e1y calo m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 h\u01a1n. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7 c\u00f3 xu h\u01b0\u1edbng \u0111\u1ed1t ch\u00e1y \u00edt calo h\u01a1n khi ngh\u1ec9 ng\u01a1i so v\u1edbi nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/p><p><strong>\u00a0 \u00a0 \u00a0 3. T\u00edch tr\u1eef m\u1ee1 nhi\u1ec1u h\u01a1n<\/strong><\/p><p class=\"translation-block\">Thi\u1ebfu ng\u1ee7 c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c t\u00edch tr\u1eef m\u1ee1 nhi\u1ec1u h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 quanh v\u00f9ng b\u1ee5ng. Lo\u1ea1i m\u1ee1 n\u00e0y, \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 <strong>m\u1ee1 n\u1ed9i t\u1ea1ng<\/strong>, \u0111\u1eb7c bi\u1ec7t nguy hi\u1ec3m v\u00ec n\u00f3 bao quanh c\u00e1c c\u01a1 quan quan tr\u1ecdng v\u00e0 g\u00f3p ph\u1ea7n l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh chuy\u1ec3n h\u00f3a.<\/p><p><strong>\u00a0 \u00a0 \u00a0 \u00a04. Gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/strong><\/p><p>Ng\u1ee7 k\u00e9m d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi ban ng\u00e0y, th\u01b0\u1eddng khi\u1ebfn ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u1ea3m \u0111i. Khi m\u1ed9t ng\u01b0\u1eddi m\u1ec7t m\u1ecfi, h\u1ecd \u00edt c\u00f3 kh\u1ea3 n\u0103ng t\u1eadp th\u1ec3 d\u1ee5c h\u01a1n, \u0111i\u1ec1u n\u00e0y c\u00e0ng g\u00f3p ph\u1ea7n g\u00e2y t\u0103ng c\u00e2n.<\/p><h4><strong>C\u00e1c gi\u1ea3i ph\u00e1p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7 \u1edf ng\u01b0\u1eddi b\u00e9o ph\u00ec<\/strong><\/h4><p>\u00a0<\/p><ol><li><strong>Gi\u1ea3m c\u00e2n<\/strong><\/li><\/ol><p>Gi\u1ea3m c\u00e2n, d\u00f9 ch\u1ec9 \u1edf m\u1ee9c v\u1eeba ph\u1ea3i, c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. \u0110\u1eb7c bi\u1ec7t, gi\u1ea3m c\u00e2n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 ho\u1eb7c m\u1ee9c \u0111\u1ed9 n\u1eb7ng c\u1ee7a ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n kh\u00e1c li\u00ean quan \u0111\u1ebfn gi\u1ea5c ng\u1ee7. Gi\u1ea3m c\u00e2n c\u0169ng c\u00f3 th\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u00e1c kh\u1edbp, gi\u00fap ng\u1ee7 tho\u1ea3i m\u00e1i h\u01a1n.<\/p><p><strong>\u00a0 \u00a0 2. \u0110i\u1ec1u tr\u1ecb ng\u01b0ng th\u1edf khi ng\u1ee7<\/strong><\/p><p class=\"translation-block\">N\u1ebfu qu\u00fd v\u1ecb nghi ng\u1edd m\u00ecnh b\u1ecb ng\u01b0ng th\u1edf khi ng\u1ee7, \u0111i\u1ec1u c\u1ea7n thi\u1ebft l\u00e0 ph\u1ea3i \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb \u0111\u00fang c\u00e1ch. <a href=\"https:\/\/sleepandlungcare.com.au\/vi\/what-is-cpap-and-how-does-cpap-work\/\">Li\u1ec7u ph\u00e1p \u00e1p l\u1ef1c \u0111\u01b0\u1eddng th\u1edf d\u01b0\u01a1ng li\u00ean t\u1ee5c (CPAP)<\/a> l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 cho OSA. M\u00e1y CPAP \u0111\u01b0a m\u1ed9t lu\u1ed3ng kh\u00f4ng kh\u00ed \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 gi\u1eef cho \u0111\u01b0\u1eddng th\u1edf lu\u00f4n m\u1edf trong khi ng\u1ee7, gi\u1ea3m c\u00e1c l\u1ea7n gi\u00e1n \u0111o\u1ea1n h\u00f4 h\u1ea5p.<\/p><p><strong>\u00a0 \u00a0 \u00a03. Th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh<\/strong><\/p><p>\u00c1p d\u1ee5ng c\u00e1c th\u00f3i quen v\u1ec7 sinh gi\u1ea5c ng\u1ee7 l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7:<\/p><ul><li>Duy tr\u00ec l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n, \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y.<\/li><li>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i, kh\u00f4ng c\u00f3 nh\u1eefng th\u1ee9 g\u00e2y xao nh\u00e3ng v\u00e0 ti\u1ebfng \u1ed3n.<\/li><li>Tr\u00e1nh \u0103n no, u\u1ed1ng r\u01b0\u1ee3u bia v\u00e0 d\u00f9ng caffeine g\u1ea7n gi\u1edd \u0111i ng\u1ee7.<\/li><\/ul><p><strong>\u00a0 \u00a0 \u00a04. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/strong><\/p><p>T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 gi\u00fap ng\u1ee7 ngon h\u01a1n b\u1eb1ng c\u00e1ch gi\u00fap \u0111i\u1ec1u h\u00f2a nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u0169ng th\u00fac \u0111\u1ea9y gi\u1ea3m c\u00e2n, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7 n\u00f3i chung. Ch\u1ec9 c\u1ea7n l\u01b0u \u00fd tr\u00e1nh t\u1eadp luy\u1ec7n g\u1eafng s\u1ee9c ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p><p><strong>\u00a0 \u00a0 \u00a05. Thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n<\/strong><\/p><p>Ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap ng\u1ee7 ngon h\u01a1n v\u00e0 gi\u1ea3m c\u00e2n. Gi\u1ea3m \u0103n c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, nhi\u1ec1u calo v\u00e0 \u0103n nhi\u1ec1u tr\u00e1i c\u00e2y, rau c\u1ee7, \u0111\u1ea1m n\u1ea1c v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 c\u1ea3 vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng l\u1eabn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p><h6><strong>K\u1ebft lu\u1eadn<\/strong><\/h6><p>B\u00e9o ph\u00ec v\u00e0 ng\u1ee7 k\u00e9m c\u00f3 m\u1ed1i li\u00ean h\u1ec7 v\u1edbi nhau, t\u00ecnh tr\u1ea1ng n\u00e0y \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn t\u00ecnh tr\u1ea1ng kia. Gi\u1ea3i quy\u1ebft b\u00e9o ph\u00ec th\u00f4ng qua gi\u1ea3m c\u00e2n, \u0111i\u1ec1u tr\u1ecb gi\u1ea5c ng\u1ee7 \u0111\u00fang c\u00e1ch v\u00e0 thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Th\u1ef1c hi\u1ec7n c\u00e1c b\u01b0\u1edbc \u0111\u1ec3 \u01b0u ti\u00ean c\u1ea3 gi\u1ea5c ng\u1ee7 l\u1eabn c\u00e2n n\u1eb7ng c\u1ee7a qu\u00fd v\u1ecb c\u00f3 th\u1ec3 ph\u00e1 v\u1ee1 v\u00f2ng lu\u1ea9n qu\u1ea9n n\u00e0y v\u00e0 mang l\u1ea1i k\u1ebft qu\u1ea3 s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n v\u1ec1 l\u00e2u d\u00e0i.<\/p><p>\u00a0<\/p><h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>Gi\u1ea3m c\u00e2n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ng\u01b0ng th\u1edf khi ng\u1ee7 kh\u00f4ng?<\/h3>\n<p>C\u00f3. Gi\u1ea3m c\u00e2n d\u00f9 ch\u1ec9 \u1edf m\u1ee9c v\u1eeba ph\u1ea3i c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 ho\u1eb7c m\u1ee9c \u0111\u1ed9 n\u1eb7ng c\u1ee7a ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 n\u00f3i chung, song song v\u1edbi c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb nh\u01b0 li\u1ec7u ph\u00e1p CPAP.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How Obesity Affects Sleep Obesity affects sleep in several important ways. Carrying excess weight increases the risk of obstructive sleep apnoea, where the airway narrows or collapses during sleep, causing loud snoring and repeated pauses in breathing. It can also contribute to reflux, insomnia and restless legs, while poor sleep in turn makes weight gain [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":12142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-12124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-disorders"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Obesity and Sleep Apnoea: How Weight Affects Sleep<\/title>\n<meta name=\"description\" content=\"How obesity affects sleep, from obstructive sleep apnoea and snoring to reflux and insomnia, and when to see a sleep physician.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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