{"id":12126,"date":"2024-09-20T01:24:10","date_gmt":"2024-09-19T15:24:10","guid":{"rendered":"https:\/\/sleepandlungcare.com.au\/?p=12126"},"modified":"2026-10-17T15:10:07","modified_gmt":"2026-10-17T04:10:07","slug":"the-effect-of-depression-on-sleep","status":"publish","type":"post","link":"https:\/\/sleepandlungcare.com.au\/vi\/the-effect-of-depression-on-sleep\/","title":{"rendered":"Tr\u1ea7m c\u1ea3m v\u00e0 gi\u1ea5c ng\u1ee7: m\u1ea5t ng\u1ee7, ng\u1ee7 qu\u00e1 nhi\u1ec1u v\u00e0 th\u1ee9c d\u1eady s\u1edbm"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12126\" class=\"elementor elementor-12126\">\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>Tr\u1ea7m c\u1ea3m v\u00e0 gi\u1ea5c ng\u1ee7 c\u00f3 li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi nhau, v\u00e0 m\u1ed7i b\u00ean c\u00f3 th\u1ec3 l\u00e0m b\u00ean kia n\u1eb7ng h\u01a1n. Nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m ph\u1ea3i v\u1eadt l\u1ed9n v\u1edbi ch\u1ee9ng m\u1ea5t ng\u1ee7, trong khi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c ng\u1ee7 nhi\u1ec1u gi\u1edd nh\u01b0ng v\u1eabn c\u1ea3m th\u1ea5y ki\u1ec7t s\u1ee9c trong ng\u00e0y. Chu k\u1ef3 gi\u1ea5c ng\u1ee7 b\u1ecb r\u1ed1i lo\u1ea1n v\u00e0 th\u1ee9c gi\u1ea5c s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng c\u0169ng th\u01b0\u1eddng g\u1eb7p. Hi\u1ec3u \u0111\u01b0\u1ee3c m\u1ed1i quan h\u1ec7 hai chi\u1ec1u n\u00e0y, v\u00e0 \u0111i\u1ec1u tr\u1ecb c\u1ea3 r\u1ed1i lo\u1ea1n kh\u00ed s\u1eafc l\u1eabn v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7, l\u00e0 m\u1ed9t b\u01b0\u1edbc quan tr\u1ecdng \u0111\u1ec3 c\u1ea3m th\u1ea5y kh\u1ecfe l\u1ea1i.<\/p><h3><strong>Tr\u1ea7m c\u1ea3m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o<\/strong><\/h3><ol><li><strong>M\u1ea5t ng\u1ee7<\/strong><\/li><\/ol><p>M\u1ea5t ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn nh\u1ea5t li\u00ean quan \u0111\u1ebfn tr\u1ea7m c\u1ea3m. \u0110\u00f3 l\u00e0 t\u00ecnh tr\u1ea1ng kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, kh\u00f3 ng\u1ee7 li\u1ec1n gi\u1ea5c, ho\u1eb7c th\u1ee9c d\u1eady qu\u00e1 s\u1edbm v\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 l\u1ea1i. M\u1ea5t ng\u1ee7 li\u00ean quan \u0111\u1ebfn tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn:<\/p><ol><li style=\"list-style-type: none;\"><ul><li>Gia t\u0103ng lo \u00e2u v\u1ec1 gi\u1ea5c ng\u1ee7.<\/li><li>Suy ngh\u0129 d\u1ed3n d\u1eadp v\u00e0 ngh\u0129 ng\u1ee3i qu\u00e1 nhi\u1ec1u l\u00fac \u0111i ng\u1ee7.<\/li><li>Th\u1ee9c gi\u1ea5c nhi\u1ec1u l\u1ea7n trong \u0111\u00eam.<\/li><\/ul><\/li><\/ol><p>M\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m n\u1eb7ng h\u01a1n do g\u00e2y m\u1ec7t m\u1ecfi ban ng\u00e0y, c\u00e1u k\u1ec9nh v\u00e0 kh\u00f3 t\u1eadp trung, t\u1ea1o th\u00e0nh m\u1ed9t v\u00f2ng lu\u1ea9n qu\u1ea9n.<\/p><p><strong>\u00a0 \u00a0 \u00a0Ch\u1ee9ng ng\u1ee7 nhi\u1ec1u<\/strong><\/p><p class=\"translation-block\">Trong khi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m g\u1eb7p ch\u1ee9ng m\u1ea5t ng\u1ee7, nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 m\u1eafc ch\u1ee9ng ng\u1ee7 nhi\u1ec1u, t\u1ee9c l\u00e0 ng\u1ee7 qu\u00e1 m\u1ee9c. Ng\u01b0\u1eddi b\u1ecb ch\u1ee9ng ng\u1ee7 nhi\u1ec1u c\u00f3 th\u1ec3 ng\u1ee7 nhi\u1ec1u gi\u1edd v\u00e0o ban \u0111\u00eam nh\u01b0ng v\u1eabn c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi trong ng\u00e0y. H\u1ecd c\u0169ng c\u00f3 th\u1ec3 th\u01b0\u1eddng xuy\u00ean ch\u1ee3p m\u1eaft ban ng\u00e0y nh\u01b0ng v\u1eabn kh\u00f4ng c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7. \u0110\u00e2y l\u00e0 m\u1ed9t \u0111\u1eb7c \u0111i\u1ec3m th\u01b0\u1eddng g\u1eb7p c\u1ee7a <strong>tr\u1ea7m c\u1ea3m kh\u00f4ng \u0111i\u1ec3n h\u00ecnh<\/strong>, m\u1ed9t th\u1ec3 b\u1ec7nh trong \u0111\u00f3 ng\u01b0\u1eddi b\u1ec7nh ng\u1ee7 nhi\u1ec1u h\u01a1n v\u00e0 \u0103n nhi\u1ec1u h\u01a1n.<\/p><p><strong>\u00a0 \u00a0 \u00a0Chu k\u1ef3 gi\u1ea5c ng\u1ee7 b\u1ecb r\u1ed1i lo\u1ea1n<\/strong><\/p><p class=\"translation-block\">Tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n chu k\u1ef3 ng\u1ee7-th\u1ee9c t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 <strong>nh\u1ecbp sinh h\u1ecdc<\/strong>. Nh\u1ecbp sinh h\u1ecdc \u0111i\u1ec1u h\u00f2a th\u1eddi \u0111i\u1ec3m ng\u1ee7, s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3, v\u00e0 khi b\u1ecb tr\u1ea7m c\u1ea3m l\u00e0m gi\u00e1n \u0111o\u1ea1n, ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 c\u00f3 gi\u1edd gi\u1ea5c ng\u1ee7 th\u1ea5t th\u01b0\u1eddng, kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0o ban \u0111\u00eam ho\u1eb7c kh\u00f3 th\u1ee9c d\u1eady v\u00e0o bu\u1ed5i s\u00e1ng.<\/p><p class=\"translation-block\">Nh\u1eefng thay \u0111\u1ed5i trong <strong>gi\u1ea5c ng\u1ee7 REM<\/strong> (giai \u0111o\u1ea1n ng\u1ee7 g\u1eafn li\u1ec1n v\u1edbi vi\u1ec7c n\u1eb1m m\u01a1) c\u0169ng th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi tr\u1ea7m c\u1ea3m. Ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 REM nhanh h\u01a1n v\u00e0 c\u00f3 c\u00e1c giai \u0111o\u1ea1n REM k\u00e9o d\u00e0i h\u01a1n, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng gi\u1ea5c m\u01a1 s\u1ed1ng \u0111\u1ed9ng ho\u1eb7c g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 th\u1ee9c gi\u1ea5c th\u01b0\u1eddng xuy\u00ean.<\/p><p><strong>\u00a0 \u00a0 \u00a0Th\u1ee9c gi\u1ea5c s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng<\/strong><\/p><p class=\"translation-block\">M\u1ed9t d\u1ea5u hi\u1ec7u \u0111\u1eb7c tr\u01b0ng kh\u00e1c c\u1ee7a tr\u1ea7m c\u1ea3m l\u00e0 th\u1ee9c d\u1eady qu\u00e1 s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng, th\u01b0\u1eddng l\u00e0 v\u00e0i gi\u1edd tr\u01b0\u1edbc khi chu\u00f4ng b\u00e1o th\u1ee9c reo, v\u00e0 kh\u00f4ng th\u1ec3 ng\u1ee7 l\u1ea1i \u0111\u01b0\u1ee3c. Tri\u1ec7u ch\u1ee9ng n\u00e0y \u0111\u1eb7c bi\u1ec7t li\u00ean quan \u0111\u1ebfn <strong>r\u1ed1i lo\u1ea1n tr\u1ea7m c\u1ea3m ch\u1ee7 y\u1ebfu (MDD)<\/strong> v\u00e0 g\u1eafn v\u1edbi c\u1ea3m gi\u00e1c bu\u1ed3n b\u00e3 v\u00e0 tuy\u1ec7t v\u1ecdng dai d\u1eb3ng, c\u00f3 th\u1ec3 tr\u1edf n\u00ean m\u1ea1nh h\u01a1n trong nh\u1eefng gi\u1edd th\u1ee9c gi\u1ea5c s\u1edbm n\u00e0y.<\/p><p><strong>M\u1ed1i quan h\u1ec7 hai chi\u1ec1u: Gi\u1ea5c ng\u1ee7 v\u00e0 tr\u1ea7m c\u1ea3m<\/strong><\/p><p class=\"translation-block\">M\u1ed1i quan h\u1ec7 gi\u1eefa tr\u1ea7m c\u1ea3m v\u00e0 gi\u1ea5c ng\u1ee7 l\u00e0 <strong>hai chi\u1ec1u<\/strong>, ngh\u0129a l\u00e0 ng\u1ee7 k\u00e9m c\u00f3 th\u1ec3 l\u00e0m tr\u1ea7m c\u1ea3m n\u1eb7ng h\u01a1n, v\u00e0 tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch v\u00f2ng lu\u1ea9n qu\u1ea9n n\u00e0y di\u1ec5n ra:<\/p><ul><li class=\"translation-block\"><strong>Ng\u1ee7 k\u00e9m l\u00e0m tr\u1ea7m c\u1ea3m n\u1eb7ng h\u01a1n:<\/strong> Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a t\u00e2m tr\u1ea1ng c\u1ee7a n\u00e3o, l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u1ea3m gi\u00e1c bu\u1ed3n b\u00e3, lo \u00e2u v\u00e0 c\u00e1u k\u1ec9nh. Thi\u1ebfu ng\u1ee7 c\u0169ng l\u00e0m suy gi\u1ea3m ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c, khi\u1ebfn vi\u1ec7c \u0111\u1ed1i ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng kh\u00f3 kh\u0103n h\u01a1n, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0m tr\u1ea7m c\u1ea3m s\u00e2u s\u1eafc h\u01a1n.<\/li><li class=\"translation-block\"><strong>Tr\u1ea7m c\u1ea3m l\u00e0m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7:<\/strong> Tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 khi\u1ebfn qu\u00fd v\u1ecb kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c kh\u00f3 ng\u1ee7 li\u1ec1n gi\u1ea5c. M\u1ed1i li\u00ean h\u1ec7 n\u00e0y li\u00ean quan \u0111\u1ebfn c\u00e1c h\u1ec7 th\u1ed1ng \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 ph\u1ee9c t\u1ea1p, bao g\u1ed3m c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh nh\u01b0 serotonin v\u00e0 c\u00e1c hormone nh\u01b0 melatonin.<\/li><\/ul><h4><strong>\u1ea2nh h\u01b0\u1edfng s\u1ee9c kh\u1ecfe c\u1ee7a gi\u1ea5c ng\u1ee7 k\u00e9m \u1edf ng\u01b0\u1eddi tr\u1ea7m c\u1ea3m<\/strong><\/h4><p>R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 m\u1ea1n t\u00ednh, d\u00f9 l\u00e0 do m\u1ea5t ng\u1ee7 hay ng\u1ee7 nhi\u1ec1u, c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng cho s\u1ee9c kh\u1ecfe, bao g\u1ed3m:<\/p><ol><li class=\"translation-block\"><strong>C\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t<\/strong>: Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 gia t\u0103ng b\u1ec7nh tim, ti\u1ec3u \u0111\u01b0\u1eddng, t\u0103ng huy\u1ebft \u00e1p v\u00e0 suy gi\u1ea3m ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch.<\/li><li class=\"translation-block\"><strong>Suy gi\u1ea3m nh\u1eadn th\u1ee9c<\/strong>: Ng\u1ee7 k\u00e9m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung, tr\u00ed nh\u1edb v\u00e0 vi\u1ec7c ra quy\u1ebft \u0111\u1ecbnh. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m th\u00eam kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ecd \u1edf n\u01a1i l\u00e0m vi\u1ec7c, tr\u01b0\u1eddng h\u1ecdc ho\u1eb7c trong c\u00e1c m\u00f4i tr\u01b0\u1eddng x\u00e3 h\u1ed9i.<\/li><li class=\"translation-block\"><strong>S\u1ee9c kh\u1ecfe tinh th\u1ea7n x\u1ea5u \u0111i<\/strong>: C\u00e1c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb c\u00f3 th\u1ec3 l\u00e0m tr\u1ea7m c\u1ea3m n\u1eb7ng th\u00eam v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n lo \u00e2u. Trong nh\u1eefng tr\u01b0\u1eddng h\u1ee3p n\u1eb7ng, m\u1ea5t ng\u1ee7 v\u00e0 tr\u1ea7m c\u1ea3m k\u1ebft h\u1ee3p v\u1edbi nhau c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u00fd ngh\u0129 t\u1ef1 t\u1eed.<\/li><li class=\"translation-block\"><strong>Gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng<\/strong>: R\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 do tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00f4 l\u1eadp x\u00e3 h\u1ed9i, kh\u00f3 duy tr\u00ec c\u00e1c m\u1ed1i quan h\u1ec7 v\u00e0 gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng n\u00f3i chung.<\/li><\/ol><h4><strong>C\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7<\/strong><\/h4><p>Gi\u1ea3i quy\u1ebft \u0111\u1ed3ng th\u1eddi c\u1ea3 tr\u1ea7m c\u1ea3m v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 l\u00e0 \u0111i\u1ec1u thi\u1ebft y\u1ebfu \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p th\u01b0\u1eddng d\u00f9ng:<\/p><ol><li><strong><a href=\"https:\/\/sleepandlungcare.com.au\/vi\/our-service\/insomnia\/\">Li\u1ec7u ph\u00e1p nh\u1eadn th\u1ee9c h\u00e0nh vi cho ch\u1ee9ng m\u1ea5t ng\u1ee7 (CBT-I)<\/a><\/strong><ul><li>CBT-I l\u00e0 m\u1ed9t li\u1ec7u ph\u00e1p kh\u00f4ng d\u00f9ng thu\u1ed1c, c\u00f3 hi\u1ec7u qu\u1ea3 cao, \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7. Li\u1ec7u ph\u00e1p n\u00e0y gi\u00fap ng\u01b0\u1eddi b\u1ec7nh thay \u0111\u1ed5i c\u00e1c ki\u1ec3u suy ngh\u0129 v\u00e0 h\u00e0nh vi g\u00f3p ph\u1ea7n g\u00e2y ng\u1ee7 k\u00e9m, ph\u00e1 v\u1ee1 v\u00f2ng lu\u1ea9n qu\u1ea9n gi\u1eefa m\u1ea5t ng\u1ee7 v\u00e0 tr\u1ea7m c\u1ea3m.<\/li><\/ul><\/li><li><strong>Thu\u1ed1c<\/strong><ul><li class=\"translation-block\"><strong>Thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m<\/strong>: M\u1ed9t s\u1ed1 thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00e1c thu\u1ed1c \u1ee9c ch\u1ebf t\u00e1i h\u1ea5p thu serotonin c\u00f3 ch\u1ecdn l\u1ecdc (SSRI), c\u00f3 th\u1ec3 gi\u00fap \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 b\u1eb1ng c\u00e1ch \u0111i\u1ec1u tr\u1ecb b\u1ec7nh tr\u1ea7m c\u1ea3m ti\u1ec1m \u1ea9n. Tuy nhi\u00ean, m\u1ed9t s\u1ed1 thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m nh\u1ea5t \u0111\u1ecbnh c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t ng\u1ee7, v\u00ec v\u1eady vi\u1ec7c t\u00ecm \u0111\u01b0\u1ee3c lo\u1ea1i thu\u1ed1c ph\u00f9 h\u1ee3p l\u00e0 r\u1ea5t quan tr\u1ecdng.<\/li><li class=\"translation-block\"><strong>Thu\u1ed1c h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong>: Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, b\u00e1c s\u0129 c\u00f3 th\u1ec3 k\u00ea thu\u1ed1c h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 d\u00f9ng ng\u1eafn h\u1ea1n ho\u1eb7c khuy\u00ean d\u00f9ng c\u00e1c lo\u1ea1i kh\u00f4ng c\u1ea7n toa \u0111\u1ec3 gi\u00fap \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7. Tuy nhi\u00ean, nh\u1eefng thu\u1ed1c n\u00e0y c\u1ea7n \u0111\u01b0\u1ee3c d\u00f9ng th\u1eadn tr\u1ecdng v\u00ec ch\u00fang kh\u00f4ng gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n g\u1ed1c r\u1ec5 c\u1ee7a v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7.<\/li><\/ul><\/li><li><strong>C\u1ea3i thi\u1ec7n v\u1ec7 sinh gi\u1ea5c ng\u1ee7<\/strong><ul><li>\u00c1p d\u1ee5ng c\u00e1c th\u00f3i quen <strong>v\u1ec7 sinh gi\u1ea5c ng\u1ee7<\/strong> t\u1ed1t c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 gi\u00fap ki\u1ec3m so\u00e1t tr\u1ea7m c\u1ea3m. M\u1ed9t s\u1ed1 chi\u1ebfn l\u01b0\u1ee3c bao g\u1ed3m:<ul><li>Duy tr\u00ec l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n.<\/li><li>T\u1ea1o th\u00f3i quen th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111\u1ecdc s\u00e1ch ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m.<\/li><li>H\u1ea1n ch\u1ebf th\u1eddi gian nh\u00ecn m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi ng\u1ee7 v\u00e0 tr\u00e1nh c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 caffeine v\u00e0 nicotine.<\/li><li>Gi\u1eef cho m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i, t\u1ed1i v\u00e0 m\u00e1t m\u1ebb.<\/li><\/ul><\/li><\/ul><\/li><li><strong>T\u1eadp th\u1ec3 d\u1ee5c<\/strong><ul><li>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u00fap ng\u1ee7 ngon h\u01a1n. T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap \u0111i\u1ec1u h\u00f2a nh\u1ecbp sinh h\u1ecdc, gi\u00fap d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 li\u1ec1n gi\u1ea5c h\u01a1n. Ch\u1ec9 c\u1ea7n l\u01b0u \u00fd tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7, v\u00ec vi\u1ec7c n\u00e0y c\u00f3 th\u1ec3 g\u00e2y k\u00edch th\u00edch.<\/li><\/ul><\/li><li><strong>T\u00e2m l\u00fd tr\u1ecb li\u1ec7u<\/strong><ul><li class=\"translation-block\"><strong>Li\u1ec7u ph\u00e1p nh\u1eadn th\u1ee9c h\u00e0nh vi (CBT)<\/strong> l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c tr\u1ecb li\u1ec7u t\u00e2m l\u00fd hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7. Li\u1ec7u ph\u00e1p n\u00e0y gi\u00fap ng\u01b0\u1eddi b\u1ec7nh th\u00e1ch th\u1ee9c nh\u1eefng ki\u1ec3u suy ngh\u0129 ti\u00eau c\u1ef1c v\u00e0 x\u00e2y d\u1ef1ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u0111\u1ed1i ph\u00f3 \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li><\/ul><\/li><li><strong>C\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n<\/strong><ul><li>C\u00e1c k\u1ef9 thu\u1eadt nh\u01b0 h\u00edt th\u1edf s\u00e2u, th\u01b0 gi\u00e3n c\u01a1 ti\u1ebfn tri\u1ec3n v\u00e0 thi\u1ec1n ch\u00e1nh ni\u1ec7m c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u, gi\u00fap d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 ng\u1ee7 li\u1ec1n gi\u1ea5c h\u01a1n.<\/li><\/ul><\/li><\/ol><h4><strong>K\u1ebft lu\u1eadn<\/strong><\/h4><p>Tr\u1ea7m c\u1ea3m v\u00e0 r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng \u0111i \u0111\u00f4i v\u1edbi nhau, v\u00e0 m\u1ed7i b\u00ean l\u00e0m b\u00ean kia n\u1eb7ng h\u01a1n. M\u1ea5t ng\u1ee7, ng\u1ee7 nhi\u1ec1u v\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7 b\u1ecb r\u1ed1i lo\u1ea1n th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m, nh\u01b0ng gi\u1ea3i quy\u1ebft c\u1ea3 r\u1ed1i lo\u1ea1n kh\u00ed s\u1eafc l\u1eabn c\u00e1c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 l\u00e0 \u0111i\u1ec1u thi\u1ebft y\u1ebfu \u0111\u1ec3 h\u1ed3i ph\u1ee5c. N\u1ebfu qu\u00fd v\u1ecb ho\u1eb7c ng\u01b0\u1eddi quen c\u1ee7a qu\u00fd v\u1ecb \u0111ang ph\u1ea3i v\u1eadt l\u1ed9n v\u1edbi tr\u1ea7m c\u1ea3m v\u00e0 ng\u1ee7 k\u00e9m, t\u00ecm ki\u1ebfm s\u1ef1 tr\u1ee3 gi\u00fap chuy\u00ean m\u00f4n l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 ph\u00e1 v\u1ee1 v\u00f2ng lu\u1ea9n qu\u1ea9n n\u00e0y v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.\u00a0<\/p><h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>Tr\u1ea7m c\u1ea3m c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t ng\u1ee7 kh\u00f4ng?<\/h3>\n<p>C\u00f3. M\u1ea5t ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn nh\u1ea5t li\u00ean quan \u0111\u1ebfn tr\u1ea7m c\u1ea3m, g\u00e2y kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, th\u1ee9c gi\u1ea5c nhi\u1ec1u l\u1ea7n trong \u0111\u00eam v\u00e0 th\u1ee9c d\u1eady qu\u00e1 s\u1edbm, v\u00e0 \u0111i\u1ec1u n\u00e0y l\u1ea1i c\u00f3 th\u1ec3 l\u00e0m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m n\u1eb7ng h\u01a1n.<\/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>The Effect of Depression on Sleep Depression and sleep are closely connected, and each can make the other worse. Many people with depression struggle with insomnia, while others sleep for long hours yet still feel exhausted during the day. Disrupted sleep cycles and early morning waking are also common. Understanding this two-way relationship, and treating [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":12163,"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-12126","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>Depression and Sleep: How They Affect Each Other<\/title>\n<meta name=\"description\" content=\"Depression and sleep are closely linked, from insomnia to oversleeping and early waking. 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Learn how they affect each other and how to get help.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sleepandlungcare.com.au\/vi\/the-effect-of-depression-on-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Sleep and Lung Care\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-19T15:24:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T04:10:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sleepandlungcare.com.au\/wp-content\/uploads\/2024\/09\/image-315x210-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"315\" \/>\n\t<meta property=\"og:image:height\" content=\"210\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dr Bassem Dawood\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr Bassem Dawood\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u01af\u1edbc t\u00ednh th\u1eddi gian \u0111\u1ecdc\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 ph\u00fat\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/\"},\"author\":{\"name\":\"Dr Bassem Dawood\",\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/#\\\/schema\\\/person\\\/6060241fc8d6417952b47589f3e7f337\"},\"headline\":\"Depression and sleep: insomnia, oversleeping and early waking\",\"datePublished\":\"2024-09-19T15:24:10+00:00\",\"dateModified\":\"2026-10-17T04:10:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/\"},\"wordCount\":1005,\"publisher\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/wp-content\\\/uploads\\\/2024\\\/09\\\/image-315x210-4.png\",\"articleSection\":[\"Sleep Disorders\"],\"inLanguage\":\"vi\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/\",\"url\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/\",\"name\":\"Depression and Sleep: How They Affect Each Other\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/vi\\\/the-effect-of-depression-on-sleep\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sleepandlungcare.com.au\\\/wp-content\\\/uploads\\\/2024\\\/09\\\/image-315x210-4.png\",\"datePublished\":\"2024-09-19T15:24:10+00:00\",\"dateModified\":\"2026-10-17T04:10:07+00:00\",\"description\":\"Depression and sleep are closely linked, from insomnia to oversleeping and early waking. 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