Phương pháp phòng tránh thiếu ngủ
(SK&ĐS) - Thiếu ngủ chủ yếu do mất ngủ, mà mất ngủ là tình trạng rối loạn giấc ngủ như ngủ không sâu, hay bị thức giấc nhưng khó ngủ lại, ngủ chưa đủ thời gian, người có cảm giác lúc nào cũng thiếu ngủ... Trong số báo 116 chúng tôi đã cung cấp một số thông tin về những hậu quả của thiếu ngủ với sức khỏe. Vậy làm sao để phòng tránh thiếu ngủ hiệu quả? Bài viết sau đây sẽ giúp bạn đọc trả lời câu hỏi đó.
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