Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. \u0110i ng\u1ee7 mu\u1ed9n su\u1ed1t tu\u1ea7n v\u00ec c\u00f4ng vi\u1ec7c. R\u1ed3i cu\u1ed1i tu\u1ea7n ng\u1ee7 n\u01b0\u1edbng \u0111\u1ebfn tr\u01b0a \u0111\u1ec3 “b\u00f9” l\u1ea1i. Nghe c\u00f3 v\u1ebb h\u1ee3p l\u00fd. Nh\u01b0ng ng\u1ee7 b\u00f9 nh\u01b0 v\u1eady c\u00f3 th\u1ef1c s\u1ef1 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c nh\u1eefng g\u00ec \u0111\u00e3 m\u1ea5t kh\u00f4ng? Khoa h\u1ecdc g\u1ea7n \u0111\u00e2y \u0111\u00e3 c\u00f3 m\u1ed9t s\u1ed1 c\u00e2u tr\u1ea3 l\u1eddi, d\u00f9 ch\u01b0a ho\u00e0n to\u00e0n th\u1ed1ng nh\u1ea5t.<\/p>\n\n\n\n
<\/p>\nToggle<\/span><\/path><\/svg><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\nN\u1ee3 gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec?<\/a><\/li>Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 gi\u00fap \u00edch kh\u00f4ng?<\/a><\/li>Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i kh\u00f4ng?<\/a><\/li>V\u1eady c\u00f3 n\u00ean ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n kh\u00f4ng?<\/a><\/li>L\u1eddi k\u1ebft<\/a><\/li>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/a><\/li>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/a><\/li><\/ul><\/nav><\/div>\n<\/span>N\u1ee3 gi\u1ea5c ng\u1ee7 l\u00e0 g\u00ec?<\/span><\/h2>\n\n\n\nKhi b\u1ea1n ng\u1ee7 \u00edt h\u01a1n nhu c\u1ea7u c\u01a1 th\u1ec3 c\u1ea7n, \u0111\u00f3 g\u1ecdi l\u00e0 n\u1ee3 gi\u1ea5c ng\u1ee7 (sleep debt). Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng c\u1ea7n kho\u1ea3ng 7 \u0111\u1ebfn 9 ti\u1ebfng ng\u1ee7 m\u1ed7i \u0111\u00eam. Nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi ch\u1ec9 ng\u1ee7 5 \u0111\u1ebfn 6 ti\u1ebfng v\u00e0o c\u00e1c ng\u00e0y trong tu\u1ea7n. Kho\u1ea3n thi\u1ebfu h\u1ee5t \u0111\u00f3 c\u1ee9 t\u00edch l\u0169y d\u1ea7n.<\/p>\n\n\n\n<\/span>Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 gi\u00fap \u00edch kh\u00f4ng?<\/span><\/h2>\n\n\n\nC\u00e2u tr\u1ea3 l\u1eddi c\u00f3 v\u1ebb l\u00e0: c\u00f3 th\u1ec3 c\u00f3 \u00edch m\u1ed9t ph\u1ea7n, nh\u01b0ng kh\u00f4ng ho\u00e0n to\u00e0n.<\/p>\n\n\n\nM\u1ed9t b\u00e0i t\u1ed5ng quan \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Sleep<\/em> n\u0103m 2024 cho bi\u1ebft Hi\u1ec7p h\u1ed9i Gi\u1ea5c ng\u1ee7 Qu\u1ed1c gia Hoa K\u1ef3 (National Sleep Foundation) \u0111\u00e3 \u0111\u01b0a ra m\u1ed9t tuy\u00ean b\u1ed1 \u0111\u1ed3ng thu\u1eadn. Theo \u0111\u00f3, ng\u1ee7 b\u00f9 kho\u1ea3ng 1 \u0111\u1ebfn 2 ti\u1ebfng v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap ph\u1ea7n n\u00e0o b\u00f9 l\u1ea1i n\u1ee3 gi\u1ea5c ng\u1ee7 t\u00edch l\u0169y trong tu\u1ea7n.<\/p>\n\n\n\nTuy nhi\u00ean, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Sleep and Breathing<\/em> n\u0103m 2025 l\u1ea1i \u0111\u01b0a ra g\u00f3c nh\u00ecn th\u1eadn tr\u1ecdng h\u01a1n. Nh\u00f3m nghi\u00ean c\u1ee9u cho r\u1eb1ng ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 ch\u1ec9 mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu t\u1ea1m th\u1eddi. Theo h\u1ecd, \u0111\u00e2y d\u01b0\u1eddng nh\u01b0 kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch b\u1ec1n v\u1eefng \u0111\u1ec3 b\u00f9 \u0111\u1eafp n\u1ee3 gi\u1ea5c ng\u1ee7 v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n\n\n\nN\u00f3i c\u00e1ch kh\u00e1c, hai nh\u00f3m nghi\u00ean c\u1ee9u ch\u01b0a ho\u00e0n to\u00e0n \u0111\u1ed3ng thu\u1eadn v\u1edbi nhau. B\u1eb1ng ch\u1ee9ng hi\u1ec7n t\u1ea1i c\u00f3 ph\u1ea7n tr\u00e1i chi\u1ec1u.<\/p>\n\n\n\n<\/span>Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i kh\u00f4ng?<\/span><\/h2>\n\n\n\n\u0110\u00e2y l\u00e0 ph\u1ea7n c\u00f3 v\u1ebb th\u00fa v\u1ecb nh\u1ea5t. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u quan s\u00e1t quy m\u00f4 l\u1edbn \u0111\u00e3 th\u1eed t\u00ecm hi\u1ec3u \u0111i\u1ec1u n\u00e0y.<\/p>\n\n\n\nM\u1ed9t nghi\u00ean c\u1ee9u d\u1ef1a tr\u00ean d\u1eef li\u1ec7u c\u1ee7a Ng\u00e2n h\u00e0ng Sinh h\u1ecdc Anh Qu\u1ed1c (UK Biobank), c\u00f4ng b\u1ed1 n\u0103m 2025, theo d\u00f5i h\u01a1n 83.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh trong kho\u1ea3ng 8 n\u0103m. Nghi\u00ean c\u1ee9u n\u00e0y ghi nh\u1eadn: nh\u00f3m c\u00f3 m\u1ee9c ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u1eeba ph\u1ea3i, kho\u1ea3ng 1 \u0111\u1ebfn 1,5 ti\u1ebfng m\u1ed7i ng\u00e0y, c\u00f3 t\u1ef7 l\u1ec7 m\u1eafc ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 th\u1ea5p h\u01a1n so v\u1edbi nh\u00f3m kh\u00f4ng ng\u1ee7 b\u00f9 ho\u1eb7c ng\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u. \u0110\u00e2y l\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u quan s\u00e1t, n\u00ean ch\u1ec9 cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7, ch\u01b0a th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh quan h\u1ec7 nh\u00e2n qu\u1ea3.<\/p>\n\n\n\nTrong khi \u0111\u00f3, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c d\u1ef1a tr\u00ean d\u1eef li\u1ec7u kh\u1ea3o s\u00e1t s\u1ee9c kh\u1ecfe Hoa K\u1ef3 (NHANES), c\u00f4ng b\u1ed1 n\u0103m 2025, l\u1ea1i cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u00e0 t\u00ecnh tr\u1ea1ng b\u00e9o ph\u00ec. Nh\u01b0ng c\u00e1c t\u00e1c gi\u1ea3 c\u0169ng l\u01b0u \u00fd m\u1ed1i li\u00ean h\u1ec7 n\u00e0y c\u00f2n kh\u00e1 ph\u1ee9c t\u1ea1p v\u00e0 ch\u01b0a r\u00f5 r\u00e0ng.<\/p>\n\n\n\nNh\u00ecn chung, c\u00e1c nghi\u00ean c\u1ee9u n\u00e0y ch\u1ee7 y\u1ebfu cho th\u1ea5y s\u1ef1 li\u00ean quan, ch\u1ee9 ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 n\u00f3i ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n tr\u1ef1c ti\u1ebfp g\u00e2y ra hay ng\u0103n ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe \u0111\u00f3.<\/p>\n\n\n\n<\/span>V\u1eady c\u00f3 n\u00ean ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n kh\u00f4ng?<\/span><\/h2>\n\n\n\nD\u1ef1a tr\u00ean c\u00e1c b\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3, c\u00f3 th\u1ec3 t\u1ea1m r\u00fat ra v\u00e0i \u0111i\u1ec3m sau, mang t\u00ednh tham kh\u1ea3o:<\/p>\n\n\n\n\nNg\u1ee7 b\u00f9 m\u1ed9t ch\u00fat v\u00e0o cu\u1ed1i tu\u1ea7n, kho\u1ea3ng 1 \u0111\u1ebfn 2 ti\u1ebfng, d\u01b0\u1eddng nh\u01b0 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u x\u1ea5u<\/li>\n\n\n\nNg\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u, ch\u00eanh l\u1ec7ch l\u1edbn so v\u1edbi ng\u00e0y th\u01b0\u1eddng, c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng g\u1ecdi l\u00e0 “l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i” (social jetlag), t\u1ee9c l\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb x\u00e1o tr\u1ed9n<\/li>\n\n\n\nV\u1ec1 l\u00e2u d\u00e0i, c\u00e1ch t\u1ed1t h\u01a1n c\u00f3 l\u1ebd v\u1eabn l\u00e0 c\u1ed1 g\u1eafng ng\u1ee7 \u0111\u1ee7 v\u00e0 \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, thay v\u00ec \u0111\u1ec3 thi\u1ebfu ng\u1ee7 r\u1ed3i m\u1edbi b\u00f9<\/li>\n<\/ul>\n\n\n\n<\/span>L\u1eddi k\u1ebft<\/span><\/h2>\n\n\n\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ee1 m\u1ec7t h\u01a1n ph\u1ea7n n\u00e0o. Nh\u01b0ng theo c\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i, \u0111\u00e2y c\u00f3 v\u1ebb kh\u00f4ng ph\u1ea3i l\u00e0 gi\u1ea3i ph\u00e1p thay th\u1ebf ho\u00e0n h\u1ea3o cho vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i ng\u00e0y. N\u1ebfu c\u00f4ng vi\u1ec7c khi\u1ebfn b\u1ea1n th\u01b0\u1eddng xuy\u00ean thi\u1ebfu ng\u1ee7 trong tu\u1ea7n, c\u00f3 l\u1ebd n\u00ean c\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh, thay v\u00ec ch\u1ec9 tr\u00f4ng ch\u1edd v\u00e0o hai ng\u00e0y cu\u1ed1i tu\u1ea7n.<\/p>\n\n\n\n\n\n\n\n<\/span>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/span><\/h2>\n\n\n\nB\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (Dy Khoa)<\/a>, gi\u1ea3ng vi\u00ean Khoa Quan h\u1ec7 c\u00f4ng ch\u00fang v\u00e0 Truy\u1ec1n th\u00f4ng, Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc V\u0103n Lang, v\u00e0 l\u00e0 ng\u01b0\u1eddi t\u1ed1t nghi\u1ec7p Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng Khoa h\u1ecdc<\/a> v\u00e0 Thu h\u00fat C\u00f4ng ch\u00fang (Science Communication and Public Engagement) t\u1ea1i Universiti Malaya (UM), Malaysia. \u0110\u00e2y l\u00e0 l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ed1t l\u00f5i m\u00e0 anh \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o b\u00e0i b\u1ea3n v\u00e0 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i trong nghi\u00ean c\u1ee9u, gi\u1ea3ng d\u1ea1y v\u00e0 th\u1ef1c h\u00e0nh ngh\u1ec1 nghi\u1ec7p.<\/p>\n\n\n\nN\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n\n\n\n\n<\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/span><\/h2>\n\n\n\n\nGao C, Gao L, Hu K, Li P. Decoding the weekend sleep dilemma: the health impacts of catching up on sleep.\u00a0Sleep<\/em>. 2024;47(11):zsae159.<\/li>\n\n\n\nZhou Y, et al. Can weekend catch-up sleep repay the sleep debt? Balancing short-term relief with long-term risks.\u00a0Sleep and Breathing<\/em>. 2025;29(6):335.<\/li>\n\n\n\nShen T, Chen H, Zhao M, et al. Accelerometer-measured weekend catch-up sleep and incident dementia: a prospective cohort study. 2025.<\/li>\n\n\n\nThe association between weekend catch-up sleep and obesity in U.S. adults: A cross-sectional analysis of NHANES 2017-2020.\u00a0Medicine<\/em>. 2025.<\/li>\n<\/ol>\n\n\n\nNg\u00e0y \u0111\u0103ng<\/p>\n\n\nJuly 31, 2026<\/time><\/div>","protected":false},"excerpt":{"rendered":"Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. \u0110i ng\u1ee7 mu\u1ed9n su\u1ed1t tu\u1ea7n v\u00ec c\u00f4ng vi\u1ec7c. R\u1ed3i cu\u1ed1i … Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?<\/span>Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[72,71,70,68,69],"class_list":["post-139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-mat-ngu","tag-ngu-bu-cuoi-tuan","tag-no-giac-ngu","tag-social-jetlag","tag-suc-khoe-giac-ngu"],"yoast_head":"\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec<\/title>\n<meta name=\"description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\" \/>\n<meta property=\"og:description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:site_name\" content=\"Dy Khoa\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-31T12:26:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T12:26:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dy Khoa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dy Khoa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"author\":{\"name\":\"Dy Khoa\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"headline\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"wordCount\":1328,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"keywords\":[\"m\u1ea5t ng\u1ee7\",\"ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n\",\"n\u1ee3 gi\u1ea5c ng\u1ee7\",\"social jetlag\",\"s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7\"],\"articleSection\":[\"SciTech & \u0110\u1eddi s\u1ed1ng\",\"S\u1ee9c kh\u1ecfe\"],\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"description\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"contentUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"width\":1280,\"height\":853,\"caption\":\"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\",\"name\":\"Dy Khoa\",\"description\":\"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\",\"name\":\"Dy Khoa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"caption\":\"Dy Khoa\"},\"description\":\"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).\",\"sameAs\":[\"http:\\\/\\\/dykhoa.com\",\"http:\\\/\\\/instagram.com\\\/dykhoa\\\/\",\"http:\\\/\\\/linkedin.com\\\/in\\\/dykhoa\\\/\"],\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/author\\\/dykhoa01\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_locale":"en_US","og_type":"article","og_title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","og_description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","og_url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_site_name":"Dy Khoa","article_published_time":"2026-07-31T12:26:04+00:00","article_modified_time":"2026-07-31T12:26:07+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","type":"image\/jpeg"}],"author":"Dy Khoa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dy Khoa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#article","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"author":{"name":"Dy Khoa","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"headline":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"wordCount":1328,"commentCount":0,"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","keywords":["m\u1ea5t ng\u1ee7","ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n","n\u1ee3 gi\u1ea5c ng\u1ee7","social jetlag","s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7"],"articleSection":["SciTech & \u0110\u1eddi s\u1ed1ng","S\u1ee9c kh\u1ecfe"],"inLanguage":"en","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","author":{"@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","breadcrumb":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage","url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","contentUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","width":1280,"height":853,"caption":"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n"},{"@type":"BreadcrumbList","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/dykhoa.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?"}]},{"@type":"WebSite","@id":"https:\/\/dykhoa.com\/blog\/#website","url":"https:\/\/dykhoa.com\/blog\/","name":"Dy Khoa","description":"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dykhoa.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe","name":"Dy Khoa","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","caption":"Dy Khoa"},"description":"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).","sameAs":["http:\/\/dykhoa.com","http:\/\/instagram.com\/dykhoa\/","http:\/\/linkedin.com\/in\/dykhoa\/"],"url":"https:\/\/dykhoa.com\/blog\/author\/dykhoa01\/"}]}},"_links":{"self":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/comments?post=139"}],"version-history":[{"count":1,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions\/141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media\/140"}],"wp:attachment":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media?parent=139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/categories?post=139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/tags?post=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Khi b\u1ea1n ng\u1ee7 \u00edt h\u01a1n nhu c\u1ea7u c\u01a1 th\u1ec3 c\u1ea7n, \u0111\u00f3 g\u1ecdi l\u00e0 n\u1ee3 gi\u1ea5c ng\u1ee7 (sleep debt). Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng c\u1ea7n kho\u1ea3ng 7 \u0111\u1ebfn 9 ti\u1ebfng ng\u1ee7 m\u1ed7i \u0111\u00eam. Nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi ch\u1ec9 ng\u1ee7 5 \u0111\u1ebfn 6 ti\u1ebfng v\u00e0o c\u00e1c ng\u00e0y trong tu\u1ea7n. Kho\u1ea3n thi\u1ebfu h\u1ee5t \u0111\u00f3 c\u1ee9 t\u00edch l\u0169y d\u1ea7n.<\/p>\n\n\n\n
C\u00e2u tr\u1ea3 l\u1eddi c\u00f3 v\u1ebb l\u00e0: c\u00f3 th\u1ec3 c\u00f3 \u00edch m\u1ed9t ph\u1ea7n, nh\u01b0ng kh\u00f4ng ho\u00e0n to\u00e0n.<\/p>\n\n\n\n
M\u1ed9t b\u00e0i t\u1ed5ng quan \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Sleep<\/em> n\u0103m 2024 cho bi\u1ebft Hi\u1ec7p h\u1ed9i Gi\u1ea5c ng\u1ee7 Qu\u1ed1c gia Hoa K\u1ef3 (National Sleep Foundation) \u0111\u00e3 \u0111\u01b0a ra m\u1ed9t tuy\u00ean b\u1ed1 \u0111\u1ed3ng thu\u1eadn. Theo \u0111\u00f3, ng\u1ee7 b\u00f9 kho\u1ea3ng 1 \u0111\u1ebfn 2 ti\u1ebfng v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap ph\u1ea7n n\u00e0o b\u00f9 l\u1ea1i n\u1ee3 gi\u1ea5c ng\u1ee7 t\u00edch l\u0169y trong tu\u1ea7n.<\/p>\n\n\n\nTuy nhi\u00ean, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Sleep and Breathing<\/em> n\u0103m 2025 l\u1ea1i \u0111\u01b0a ra g\u00f3c nh\u00ecn th\u1eadn tr\u1ecdng h\u01a1n. Nh\u00f3m nghi\u00ean c\u1ee9u cho r\u1eb1ng ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 ch\u1ec9 mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu t\u1ea1m th\u1eddi. Theo h\u1ecd, \u0111\u00e2y d\u01b0\u1eddng nh\u01b0 kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch b\u1ec1n v\u1eefng \u0111\u1ec3 b\u00f9 \u0111\u1eafp n\u1ee3 gi\u1ea5c ng\u1ee7 v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n\n\n\nN\u00f3i c\u00e1ch kh\u00e1c, hai nh\u00f3m nghi\u00ean c\u1ee9u ch\u01b0a ho\u00e0n to\u00e0n \u0111\u1ed3ng thu\u1eadn v\u1edbi nhau. B\u1eb1ng ch\u1ee9ng hi\u1ec7n t\u1ea1i c\u00f3 ph\u1ea7n tr\u00e1i chi\u1ec1u.<\/p>\n\n\n\n<\/span>Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i kh\u00f4ng?<\/span><\/h2>\n\n\n\n\u0110\u00e2y l\u00e0 ph\u1ea7n c\u00f3 v\u1ebb th\u00fa v\u1ecb nh\u1ea5t. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u quan s\u00e1t quy m\u00f4 l\u1edbn \u0111\u00e3 th\u1eed t\u00ecm hi\u1ec3u \u0111i\u1ec1u n\u00e0y.<\/p>\n\n\n\nM\u1ed9t nghi\u00ean c\u1ee9u d\u1ef1a tr\u00ean d\u1eef li\u1ec7u c\u1ee7a Ng\u00e2n h\u00e0ng Sinh h\u1ecdc Anh Qu\u1ed1c (UK Biobank), c\u00f4ng b\u1ed1 n\u0103m 2025, theo d\u00f5i h\u01a1n 83.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh trong kho\u1ea3ng 8 n\u0103m. Nghi\u00ean c\u1ee9u n\u00e0y ghi nh\u1eadn: nh\u00f3m c\u00f3 m\u1ee9c ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u1eeba ph\u1ea3i, kho\u1ea3ng 1 \u0111\u1ebfn 1,5 ti\u1ebfng m\u1ed7i ng\u00e0y, c\u00f3 t\u1ef7 l\u1ec7 m\u1eafc ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 th\u1ea5p h\u01a1n so v\u1edbi nh\u00f3m kh\u00f4ng ng\u1ee7 b\u00f9 ho\u1eb7c ng\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u. \u0110\u00e2y l\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u quan s\u00e1t, n\u00ean ch\u1ec9 cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7, ch\u01b0a th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh quan h\u1ec7 nh\u00e2n qu\u1ea3.<\/p>\n\n\n\nTrong khi \u0111\u00f3, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c d\u1ef1a tr\u00ean d\u1eef li\u1ec7u kh\u1ea3o s\u00e1t s\u1ee9c kh\u1ecfe Hoa K\u1ef3 (NHANES), c\u00f4ng b\u1ed1 n\u0103m 2025, l\u1ea1i cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u00e0 t\u00ecnh tr\u1ea1ng b\u00e9o ph\u00ec. Nh\u01b0ng c\u00e1c t\u00e1c gi\u1ea3 c\u0169ng l\u01b0u \u00fd m\u1ed1i li\u00ean h\u1ec7 n\u00e0y c\u00f2n kh\u00e1 ph\u1ee9c t\u1ea1p v\u00e0 ch\u01b0a r\u00f5 r\u00e0ng.<\/p>\n\n\n\nNh\u00ecn chung, c\u00e1c nghi\u00ean c\u1ee9u n\u00e0y ch\u1ee7 y\u1ebfu cho th\u1ea5y s\u1ef1 li\u00ean quan, ch\u1ee9 ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 n\u00f3i ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n tr\u1ef1c ti\u1ebfp g\u00e2y ra hay ng\u0103n ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe \u0111\u00f3.<\/p>\n\n\n\n<\/span>V\u1eady c\u00f3 n\u00ean ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n kh\u00f4ng?<\/span><\/h2>\n\n\n\nD\u1ef1a tr\u00ean c\u00e1c b\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3, c\u00f3 th\u1ec3 t\u1ea1m r\u00fat ra v\u00e0i \u0111i\u1ec3m sau, mang t\u00ednh tham kh\u1ea3o:<\/p>\n\n\n\n\nNg\u1ee7 b\u00f9 m\u1ed9t ch\u00fat v\u00e0o cu\u1ed1i tu\u1ea7n, kho\u1ea3ng 1 \u0111\u1ebfn 2 ti\u1ebfng, d\u01b0\u1eddng nh\u01b0 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u x\u1ea5u<\/li>\n\n\n\nNg\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u, ch\u00eanh l\u1ec7ch l\u1edbn so v\u1edbi ng\u00e0y th\u01b0\u1eddng, c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng g\u1ecdi l\u00e0 “l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i” (social jetlag), t\u1ee9c l\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb x\u00e1o tr\u1ed9n<\/li>\n\n\n\nV\u1ec1 l\u00e2u d\u00e0i, c\u00e1ch t\u1ed1t h\u01a1n c\u00f3 l\u1ebd v\u1eabn l\u00e0 c\u1ed1 g\u1eafng ng\u1ee7 \u0111\u1ee7 v\u00e0 \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, thay v\u00ec \u0111\u1ec3 thi\u1ebfu ng\u1ee7 r\u1ed3i m\u1edbi b\u00f9<\/li>\n<\/ul>\n\n\n\n<\/span>L\u1eddi k\u1ebft<\/span><\/h2>\n\n\n\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ee1 m\u1ec7t h\u01a1n ph\u1ea7n n\u00e0o. Nh\u01b0ng theo c\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i, \u0111\u00e2y c\u00f3 v\u1ebb kh\u00f4ng ph\u1ea3i l\u00e0 gi\u1ea3i ph\u00e1p thay th\u1ebf ho\u00e0n h\u1ea3o cho vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i ng\u00e0y. N\u1ebfu c\u00f4ng vi\u1ec7c khi\u1ebfn b\u1ea1n th\u01b0\u1eddng xuy\u00ean thi\u1ebfu ng\u1ee7 trong tu\u1ea7n, c\u00f3 l\u1ebd n\u00ean c\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh, thay v\u00ec ch\u1ec9 tr\u00f4ng ch\u1edd v\u00e0o hai ng\u00e0y cu\u1ed1i tu\u1ea7n.<\/p>\n\n\n\n\n\n\n\n<\/span>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/span><\/h2>\n\n\n\nB\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (Dy Khoa)<\/a>, gi\u1ea3ng vi\u00ean Khoa Quan h\u1ec7 c\u00f4ng ch\u00fang v\u00e0 Truy\u1ec1n th\u00f4ng, Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc V\u0103n Lang, v\u00e0 l\u00e0 ng\u01b0\u1eddi t\u1ed1t nghi\u1ec7p Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng Khoa h\u1ecdc<\/a> v\u00e0 Thu h\u00fat C\u00f4ng ch\u00fang (Science Communication and Public Engagement) t\u1ea1i Universiti Malaya (UM), Malaysia. \u0110\u00e2y l\u00e0 l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ed1t l\u00f5i m\u00e0 anh \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o b\u00e0i b\u1ea3n v\u00e0 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i trong nghi\u00ean c\u1ee9u, gi\u1ea3ng d\u1ea1y v\u00e0 th\u1ef1c h\u00e0nh ngh\u1ec1 nghi\u1ec7p.<\/p>\n\n\n\nN\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n\n\n\n\n<\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/span><\/h2>\n\n\n\n\nGao C, Gao L, Hu K, Li P. Decoding the weekend sleep dilemma: the health impacts of catching up on sleep.\u00a0Sleep<\/em>. 2024;47(11):zsae159.<\/li>\n\n\n\nZhou Y, et al. Can weekend catch-up sleep repay the sleep debt? Balancing short-term relief with long-term risks.\u00a0Sleep and Breathing<\/em>. 2025;29(6):335.<\/li>\n\n\n\nShen T, Chen H, Zhao M, et al. Accelerometer-measured weekend catch-up sleep and incident dementia: a prospective cohort study. 2025.<\/li>\n\n\n\nThe association between weekend catch-up sleep and obesity in U.S. adults: A cross-sectional analysis of NHANES 2017-2020.\u00a0Medicine<\/em>. 2025.<\/li>\n<\/ol>\n\n\n\nNg\u00e0y \u0111\u0103ng<\/p>\n\n\nJuly 31, 2026<\/time><\/div>","protected":false},"excerpt":{"rendered":"Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. \u0110i ng\u1ee7 mu\u1ed9n su\u1ed1t tu\u1ea7n v\u00ec c\u00f4ng vi\u1ec7c. R\u1ed3i cu\u1ed1i … Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?<\/span>Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[72,71,70,68,69],"class_list":["post-139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-mat-ngu","tag-ngu-bu-cuoi-tuan","tag-no-giac-ngu","tag-social-jetlag","tag-suc-khoe-giac-ngu"],"yoast_head":"\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec<\/title>\n<meta name=\"description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\" \/>\n<meta property=\"og:description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:site_name\" content=\"Dy Khoa\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-31T12:26:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T12:26:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dy Khoa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dy Khoa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"author\":{\"name\":\"Dy Khoa\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"headline\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"wordCount\":1328,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"keywords\":[\"m\u1ea5t ng\u1ee7\",\"ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n\",\"n\u1ee3 gi\u1ea5c ng\u1ee7\",\"social jetlag\",\"s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7\"],\"articleSection\":[\"SciTech & \u0110\u1eddi s\u1ed1ng\",\"S\u1ee9c kh\u1ecfe\"],\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"description\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"contentUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"width\":1280,\"height\":853,\"caption\":\"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\",\"name\":\"Dy Khoa\",\"description\":\"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\",\"name\":\"Dy Khoa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"caption\":\"Dy Khoa\"},\"description\":\"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).\",\"sameAs\":[\"http:\\\/\\\/dykhoa.com\",\"http:\\\/\\\/instagram.com\\\/dykhoa\\\/\",\"http:\\\/\\\/linkedin.com\\\/in\\\/dykhoa\\\/\"],\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/author\\\/dykhoa01\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_locale":"en_US","og_type":"article","og_title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","og_description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","og_url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_site_name":"Dy Khoa","article_published_time":"2026-07-31T12:26:04+00:00","article_modified_time":"2026-07-31T12:26:07+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","type":"image\/jpeg"}],"author":"Dy Khoa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dy Khoa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#article","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"author":{"name":"Dy Khoa","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"headline":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"wordCount":1328,"commentCount":0,"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","keywords":["m\u1ea5t ng\u1ee7","ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n","n\u1ee3 gi\u1ea5c ng\u1ee7","social jetlag","s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7"],"articleSection":["SciTech & \u0110\u1eddi s\u1ed1ng","S\u1ee9c kh\u1ecfe"],"inLanguage":"en","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","author":{"@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","breadcrumb":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage","url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","contentUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","width":1280,"height":853,"caption":"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n"},{"@type":"BreadcrumbList","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/dykhoa.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?"}]},{"@type":"WebSite","@id":"https:\/\/dykhoa.com\/blog\/#website","url":"https:\/\/dykhoa.com\/blog\/","name":"Dy Khoa","description":"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dykhoa.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe","name":"Dy Khoa","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","caption":"Dy Khoa"},"description":"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).","sameAs":["http:\/\/dykhoa.com","http:\/\/instagram.com\/dykhoa\/","http:\/\/linkedin.com\/in\/dykhoa\/"],"url":"https:\/\/dykhoa.com\/blog\/author\/dykhoa01\/"}]}},"_links":{"self":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/comments?post=139"}],"version-history":[{"count":1,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions\/141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media\/140"}],"wp:attachment":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media?parent=139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/categories?post=139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/tags?post=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Tuy nhi\u00ean, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Sleep and Breathing<\/em> n\u0103m 2025 l\u1ea1i \u0111\u01b0a ra g\u00f3c nh\u00ecn th\u1eadn tr\u1ecdng h\u01a1n. Nh\u00f3m nghi\u00ean c\u1ee9u cho r\u1eb1ng ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 ch\u1ec9 mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu t\u1ea1m th\u1eddi. Theo h\u1ecd, \u0111\u00e2y d\u01b0\u1eddng nh\u01b0 kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch b\u1ec1n v\u1eefng \u0111\u1ec3 b\u00f9 \u0111\u1eafp n\u1ee3 gi\u1ea5c ng\u1ee7 v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n\n\n\nN\u00f3i c\u00e1ch kh\u00e1c, hai nh\u00f3m nghi\u00ean c\u1ee9u ch\u01b0a ho\u00e0n to\u00e0n \u0111\u1ed3ng thu\u1eadn v\u1edbi nhau. B\u1eb1ng ch\u1ee9ng hi\u1ec7n t\u1ea1i c\u00f3 ph\u1ea7n tr\u00e1i chi\u1ec1u.<\/p>\n\n\n\n<\/span>Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i kh\u00f4ng?<\/span><\/h2>\n\n\n\n\u0110\u00e2y l\u00e0 ph\u1ea7n c\u00f3 v\u1ebb th\u00fa v\u1ecb nh\u1ea5t. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u quan s\u00e1t quy m\u00f4 l\u1edbn \u0111\u00e3 th\u1eed t\u00ecm hi\u1ec3u \u0111i\u1ec1u n\u00e0y.<\/p>\n\n\n\nM\u1ed9t nghi\u00ean c\u1ee9u d\u1ef1a tr\u00ean d\u1eef li\u1ec7u c\u1ee7a Ng\u00e2n h\u00e0ng Sinh h\u1ecdc Anh Qu\u1ed1c (UK Biobank), c\u00f4ng b\u1ed1 n\u0103m 2025, theo d\u00f5i h\u01a1n 83.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh trong kho\u1ea3ng 8 n\u0103m. Nghi\u00ean c\u1ee9u n\u00e0y ghi nh\u1eadn: nh\u00f3m c\u00f3 m\u1ee9c ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u1eeba ph\u1ea3i, kho\u1ea3ng 1 \u0111\u1ebfn 1,5 ti\u1ebfng m\u1ed7i ng\u00e0y, c\u00f3 t\u1ef7 l\u1ec7 m\u1eafc ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 th\u1ea5p h\u01a1n so v\u1edbi nh\u00f3m kh\u00f4ng ng\u1ee7 b\u00f9 ho\u1eb7c ng\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u. \u0110\u00e2y l\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u quan s\u00e1t, n\u00ean ch\u1ec9 cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7, ch\u01b0a th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh quan h\u1ec7 nh\u00e2n qu\u1ea3.<\/p>\n\n\n\nTrong khi \u0111\u00f3, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c d\u1ef1a tr\u00ean d\u1eef li\u1ec7u kh\u1ea3o s\u00e1t s\u1ee9c kh\u1ecfe Hoa K\u1ef3 (NHANES), c\u00f4ng b\u1ed1 n\u0103m 2025, l\u1ea1i cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u00e0 t\u00ecnh tr\u1ea1ng b\u00e9o ph\u00ec. Nh\u01b0ng c\u00e1c t\u00e1c gi\u1ea3 c\u0169ng l\u01b0u \u00fd m\u1ed1i li\u00ean h\u1ec7 n\u00e0y c\u00f2n kh\u00e1 ph\u1ee9c t\u1ea1p v\u00e0 ch\u01b0a r\u00f5 r\u00e0ng.<\/p>\n\n\n\nNh\u00ecn chung, c\u00e1c nghi\u00ean c\u1ee9u n\u00e0y ch\u1ee7 y\u1ebfu cho th\u1ea5y s\u1ef1 li\u00ean quan, ch\u1ee9 ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 n\u00f3i ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n tr\u1ef1c ti\u1ebfp g\u00e2y ra hay ng\u0103n ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe \u0111\u00f3.<\/p>\n\n\n\n<\/span>V\u1eady c\u00f3 n\u00ean ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n kh\u00f4ng?<\/span><\/h2>\n\n\n\nD\u1ef1a tr\u00ean c\u00e1c b\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3, c\u00f3 th\u1ec3 t\u1ea1m r\u00fat ra v\u00e0i \u0111i\u1ec3m sau, mang t\u00ednh tham kh\u1ea3o:<\/p>\n\n\n\n\nNg\u1ee7 b\u00f9 m\u1ed9t ch\u00fat v\u00e0o cu\u1ed1i tu\u1ea7n, kho\u1ea3ng 1 \u0111\u1ebfn 2 ti\u1ebfng, d\u01b0\u1eddng nh\u01b0 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u x\u1ea5u<\/li>\n\n\n\nNg\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u, ch\u00eanh l\u1ec7ch l\u1edbn so v\u1edbi ng\u00e0y th\u01b0\u1eddng, c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng g\u1ecdi l\u00e0 “l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i” (social jetlag), t\u1ee9c l\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb x\u00e1o tr\u1ed9n<\/li>\n\n\n\nV\u1ec1 l\u00e2u d\u00e0i, c\u00e1ch t\u1ed1t h\u01a1n c\u00f3 l\u1ebd v\u1eabn l\u00e0 c\u1ed1 g\u1eafng ng\u1ee7 \u0111\u1ee7 v\u00e0 \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, thay v\u00ec \u0111\u1ec3 thi\u1ebfu ng\u1ee7 r\u1ed3i m\u1edbi b\u00f9<\/li>\n<\/ul>\n\n\n\n<\/span>L\u1eddi k\u1ebft<\/span><\/h2>\n\n\n\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ee1 m\u1ec7t h\u01a1n ph\u1ea7n n\u00e0o. Nh\u01b0ng theo c\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i, \u0111\u00e2y c\u00f3 v\u1ebb kh\u00f4ng ph\u1ea3i l\u00e0 gi\u1ea3i ph\u00e1p thay th\u1ebf ho\u00e0n h\u1ea3o cho vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i ng\u00e0y. N\u1ebfu c\u00f4ng vi\u1ec7c khi\u1ebfn b\u1ea1n th\u01b0\u1eddng xuy\u00ean thi\u1ebfu ng\u1ee7 trong tu\u1ea7n, c\u00f3 l\u1ebd n\u00ean c\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh, thay v\u00ec ch\u1ec9 tr\u00f4ng ch\u1edd v\u00e0o hai ng\u00e0y cu\u1ed1i tu\u1ea7n.<\/p>\n\n\n\n\n\n\n\n<\/span>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/span><\/h2>\n\n\n\nB\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (Dy Khoa)<\/a>, gi\u1ea3ng vi\u00ean Khoa Quan h\u1ec7 c\u00f4ng ch\u00fang v\u00e0 Truy\u1ec1n th\u00f4ng, Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc V\u0103n Lang, v\u00e0 l\u00e0 ng\u01b0\u1eddi t\u1ed1t nghi\u1ec7p Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng Khoa h\u1ecdc<\/a> v\u00e0 Thu h\u00fat C\u00f4ng ch\u00fang (Science Communication and Public Engagement) t\u1ea1i Universiti Malaya (UM), Malaysia. \u0110\u00e2y l\u00e0 l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ed1t l\u00f5i m\u00e0 anh \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o b\u00e0i b\u1ea3n v\u00e0 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i trong nghi\u00ean c\u1ee9u, gi\u1ea3ng d\u1ea1y v\u00e0 th\u1ef1c h\u00e0nh ngh\u1ec1 nghi\u1ec7p.<\/p>\n\n\n\nN\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n\n\n\n\n<\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/span><\/h2>\n\n\n\n\nGao C, Gao L, Hu K, Li P. Decoding the weekend sleep dilemma: the health impacts of catching up on sleep.\u00a0Sleep<\/em>. 2024;47(11):zsae159.<\/li>\n\n\n\nZhou Y, et al. Can weekend catch-up sleep repay the sleep debt? Balancing short-term relief with long-term risks.\u00a0Sleep and Breathing<\/em>. 2025;29(6):335.<\/li>\n\n\n\nShen T, Chen H, Zhao M, et al. Accelerometer-measured weekend catch-up sleep and incident dementia: a prospective cohort study. 2025.<\/li>\n\n\n\nThe association between weekend catch-up sleep and obesity in U.S. adults: A cross-sectional analysis of NHANES 2017-2020.\u00a0Medicine<\/em>. 2025.<\/li>\n<\/ol>\n\n\n\nNg\u00e0y \u0111\u0103ng<\/p>\n\n\nJuly 31, 2026<\/time><\/div>","protected":false},"excerpt":{"rendered":"Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. \u0110i ng\u1ee7 mu\u1ed9n su\u1ed1t tu\u1ea7n v\u00ec c\u00f4ng vi\u1ec7c. R\u1ed3i cu\u1ed1i … Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?<\/span>Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[72,71,70,68,69],"class_list":["post-139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-mat-ngu","tag-ngu-bu-cuoi-tuan","tag-no-giac-ngu","tag-social-jetlag","tag-suc-khoe-giac-ngu"],"yoast_head":"\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec<\/title>\n<meta name=\"description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\" \/>\n<meta property=\"og:description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:site_name\" content=\"Dy Khoa\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-31T12:26:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T12:26:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dy Khoa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dy Khoa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"author\":{\"name\":\"Dy Khoa\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"headline\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"wordCount\":1328,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"keywords\":[\"m\u1ea5t ng\u1ee7\",\"ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n\",\"n\u1ee3 gi\u1ea5c ng\u1ee7\",\"social jetlag\",\"s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7\"],\"articleSection\":[\"SciTech & \u0110\u1eddi s\u1ed1ng\",\"S\u1ee9c kh\u1ecfe\"],\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"description\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"contentUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"width\":1280,\"height\":853,\"caption\":\"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\",\"name\":\"Dy Khoa\",\"description\":\"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\",\"name\":\"Dy Khoa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"caption\":\"Dy Khoa\"},\"description\":\"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).\",\"sameAs\":[\"http:\\\/\\\/dykhoa.com\",\"http:\\\/\\\/instagram.com\\\/dykhoa\\\/\",\"http:\\\/\\\/linkedin.com\\\/in\\\/dykhoa\\\/\"],\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/author\\\/dykhoa01\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_locale":"en_US","og_type":"article","og_title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","og_description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","og_url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_site_name":"Dy Khoa","article_published_time":"2026-07-31T12:26:04+00:00","article_modified_time":"2026-07-31T12:26:07+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","type":"image\/jpeg"}],"author":"Dy Khoa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dy Khoa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#article","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"author":{"name":"Dy Khoa","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"headline":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"wordCount":1328,"commentCount":0,"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","keywords":["m\u1ea5t ng\u1ee7","ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n","n\u1ee3 gi\u1ea5c ng\u1ee7","social jetlag","s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7"],"articleSection":["SciTech & \u0110\u1eddi s\u1ed1ng","S\u1ee9c kh\u1ecfe"],"inLanguage":"en","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","author":{"@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","breadcrumb":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage","url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","contentUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","width":1280,"height":853,"caption":"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n"},{"@type":"BreadcrumbList","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/dykhoa.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?"}]},{"@type":"WebSite","@id":"https:\/\/dykhoa.com\/blog\/#website","url":"https:\/\/dykhoa.com\/blog\/","name":"Dy Khoa","description":"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dykhoa.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe","name":"Dy Khoa","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","caption":"Dy Khoa"},"description":"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).","sameAs":["http:\/\/dykhoa.com","http:\/\/instagram.com\/dykhoa\/","http:\/\/linkedin.com\/in\/dykhoa\/"],"url":"https:\/\/dykhoa.com\/blog\/author\/dykhoa01\/"}]}},"_links":{"self":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/comments?post=139"}],"version-history":[{"count":1,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions\/141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media\/140"}],"wp:attachment":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media?parent=139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/categories?post=139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/tags?post=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
N\u00f3i c\u00e1ch kh\u00e1c, hai nh\u00f3m nghi\u00ean c\u1ee9u ch\u01b0a ho\u00e0n to\u00e0n \u0111\u1ed3ng thu\u1eadn v\u1edbi nhau. B\u1eb1ng ch\u1ee9ng hi\u1ec7n t\u1ea1i c\u00f3 ph\u1ea7n tr\u00e1i chi\u1ec1u.<\/p>\n\n\n\n
\u0110\u00e2y l\u00e0 ph\u1ea7n c\u00f3 v\u1ebb th\u00fa v\u1ecb nh\u1ea5t. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u quan s\u00e1t quy m\u00f4 l\u1edbn \u0111\u00e3 th\u1eed t\u00ecm hi\u1ec3u \u0111i\u1ec1u n\u00e0y.<\/p>\n\n\n\n
M\u1ed9t nghi\u00ean c\u1ee9u d\u1ef1a tr\u00ean d\u1eef li\u1ec7u c\u1ee7a Ng\u00e2n h\u00e0ng Sinh h\u1ecdc Anh Qu\u1ed1c (UK Biobank), c\u00f4ng b\u1ed1 n\u0103m 2025, theo d\u00f5i h\u01a1n 83.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh trong kho\u1ea3ng 8 n\u0103m. Nghi\u00ean c\u1ee9u n\u00e0y ghi nh\u1eadn: nh\u00f3m c\u00f3 m\u1ee9c ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u1eeba ph\u1ea3i, kho\u1ea3ng 1 \u0111\u1ebfn 1,5 ti\u1ebfng m\u1ed7i ng\u00e0y, c\u00f3 t\u1ef7 l\u1ec7 m\u1eafc ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 th\u1ea5p h\u01a1n so v\u1edbi nh\u00f3m kh\u00f4ng ng\u1ee7 b\u00f9 ho\u1eb7c ng\u1ee7 b\u00f9 qu\u00e1 nhi\u1ec1u. \u0110\u00e2y l\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u quan s\u00e1t, n\u00ean ch\u1ec9 cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7, ch\u01b0a th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh quan h\u1ec7 nh\u00e2n qu\u1ea3.<\/p>\n\n\n\n
Trong khi \u0111\u00f3, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c d\u1ef1a tr\u00ean d\u1eef li\u1ec7u kh\u1ea3o s\u00e1t s\u1ee9c kh\u1ecfe Hoa K\u1ef3 (NHANES), c\u00f4ng b\u1ed1 n\u0103m 2025, l\u1ea1i cho th\u1ea5y m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n v\u00e0 t\u00ecnh tr\u1ea1ng b\u00e9o ph\u00ec. Nh\u01b0ng c\u00e1c t\u00e1c gi\u1ea3 c\u0169ng l\u01b0u \u00fd m\u1ed1i li\u00ean h\u1ec7 n\u00e0y c\u00f2n kh\u00e1 ph\u1ee9c t\u1ea1p v\u00e0 ch\u01b0a r\u00f5 r\u00e0ng.<\/p>\n\n\n\n
Nh\u00ecn chung, c\u00e1c nghi\u00ean c\u1ee9u n\u00e0y ch\u1ee7 y\u1ebfu cho th\u1ea5y s\u1ef1 li\u00ean quan, ch\u1ee9 ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 n\u00f3i ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n tr\u1ef1c ti\u1ebfp g\u00e2y ra hay ng\u0103n ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe \u0111\u00f3.<\/p>\n\n\n\n
D\u1ef1a tr\u00ean c\u00e1c b\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3, c\u00f3 th\u1ec3 t\u1ea1m r\u00fat ra v\u00e0i \u0111i\u1ec3m sau, mang t\u00ednh tham kh\u1ea3o:<\/p>\n\n\n\n
Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ee1 m\u1ec7t h\u01a1n ph\u1ea7n n\u00e0o. Nh\u01b0ng theo c\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i, \u0111\u00e2y c\u00f3 v\u1ebb kh\u00f4ng ph\u1ea3i l\u00e0 gi\u1ea3i ph\u00e1p thay th\u1ebf ho\u00e0n h\u1ea3o cho vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i ng\u00e0y. N\u1ebfu c\u00f4ng vi\u1ec7c khi\u1ebfn b\u1ea1n th\u01b0\u1eddng xuy\u00ean thi\u1ebfu ng\u1ee7 trong tu\u1ea7n, c\u00f3 l\u1ebd n\u00ean c\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh, thay v\u00ec ch\u1ec9 tr\u00f4ng ch\u1edd v\u00e0o hai ng\u00e0y cu\u1ed1i tu\u1ea7n.<\/p>\n\n\n\n
B\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (Dy Khoa)<\/a>, gi\u1ea3ng vi\u00ean Khoa Quan h\u1ec7 c\u00f4ng ch\u00fang v\u00e0 Truy\u1ec1n th\u00f4ng, Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc V\u0103n Lang, v\u00e0 l\u00e0 ng\u01b0\u1eddi t\u1ed1t nghi\u1ec7p Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng Khoa h\u1ecdc<\/a> v\u00e0 Thu h\u00fat C\u00f4ng ch\u00fang (Science Communication and Public Engagement) t\u1ea1i Universiti Malaya (UM), Malaysia. \u0110\u00e2y l\u00e0 l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ed1t l\u00f5i m\u00e0 anh \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o b\u00e0i b\u1ea3n v\u00e0 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i trong nghi\u00ean c\u1ee9u, gi\u1ea3ng d\u1ea1y v\u00e0 th\u1ef1c h\u00e0nh ngh\u1ec1 nghi\u1ec7p.<\/p>\n\n\n\nN\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n\n\n\n\n<\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/span><\/h2>\n\n\n\n\nGao C, Gao L, Hu K, Li P. Decoding the weekend sleep dilemma: the health impacts of catching up on sleep.\u00a0Sleep<\/em>. 2024;47(11):zsae159.<\/li>\n\n\n\nZhou Y, et al. Can weekend catch-up sleep repay the sleep debt? Balancing short-term relief with long-term risks.\u00a0Sleep and Breathing<\/em>. 2025;29(6):335.<\/li>\n\n\n\nShen T, Chen H, Zhao M, et al. Accelerometer-measured weekend catch-up sleep and incident dementia: a prospective cohort study. 2025.<\/li>\n\n\n\nThe association between weekend catch-up sleep and obesity in U.S. adults: A cross-sectional analysis of NHANES 2017-2020.\u00a0Medicine<\/em>. 2025.<\/li>\n<\/ol>\n\n\n\nNg\u00e0y \u0111\u0103ng<\/p>\n\n\nJuly 31, 2026<\/time><\/div>","protected":false},"excerpt":{"rendered":"Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. \u0110i ng\u1ee7 mu\u1ed9n su\u1ed1t tu\u1ea7n v\u00ec c\u00f4ng vi\u1ec7c. R\u1ed3i cu\u1ed1i … Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?<\/span>Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[72,71,70,68,69],"class_list":["post-139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-mat-ngu","tag-ngu-bu-cuoi-tuan","tag-no-giac-ngu","tag-social-jetlag","tag-suc-khoe-giac-ngu"],"yoast_head":"\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec<\/title>\n<meta name=\"description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\" \/>\n<meta property=\"og:description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:site_name\" content=\"Dy Khoa\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-31T12:26:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T12:26:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dy Khoa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dy Khoa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"author\":{\"name\":\"Dy Khoa\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"headline\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"wordCount\":1328,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"keywords\":[\"m\u1ea5t ng\u1ee7\",\"ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n\",\"n\u1ee3 gi\u1ea5c ng\u1ee7\",\"social jetlag\",\"s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7\"],\"articleSection\":[\"SciTech & \u0110\u1eddi s\u1ed1ng\",\"S\u1ee9c kh\u1ecfe\"],\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"description\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"contentUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"width\":1280,\"height\":853,\"caption\":\"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\",\"name\":\"Dy Khoa\",\"description\":\"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\",\"name\":\"Dy Khoa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"caption\":\"Dy Khoa\"},\"description\":\"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).\",\"sameAs\":[\"http:\\\/\\\/dykhoa.com\",\"http:\\\/\\\/instagram.com\\\/dykhoa\\\/\",\"http:\\\/\\\/linkedin.com\\\/in\\\/dykhoa\\\/\"],\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/author\\\/dykhoa01\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_locale":"en_US","og_type":"article","og_title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","og_description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","og_url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_site_name":"Dy Khoa","article_published_time":"2026-07-31T12:26:04+00:00","article_modified_time":"2026-07-31T12:26:07+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","type":"image\/jpeg"}],"author":"Dy Khoa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dy Khoa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#article","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"author":{"name":"Dy Khoa","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"headline":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"wordCount":1328,"commentCount":0,"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","keywords":["m\u1ea5t ng\u1ee7","ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n","n\u1ee3 gi\u1ea5c ng\u1ee7","social jetlag","s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7"],"articleSection":["SciTech & \u0110\u1eddi s\u1ed1ng","S\u1ee9c kh\u1ecfe"],"inLanguage":"en","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","author":{"@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","breadcrumb":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage","url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","contentUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","width":1280,"height":853,"caption":"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n"},{"@type":"BreadcrumbList","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/dykhoa.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?"}]},{"@type":"WebSite","@id":"https:\/\/dykhoa.com\/blog\/#website","url":"https:\/\/dykhoa.com\/blog\/","name":"Dy Khoa","description":"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dykhoa.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe","name":"Dy Khoa","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","caption":"Dy Khoa"},"description":"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).","sameAs":["http:\/\/dykhoa.com","http:\/\/instagram.com\/dykhoa\/","http:\/\/linkedin.com\/in\/dykhoa\/"],"url":"https:\/\/dykhoa.com\/blog\/author\/dykhoa01\/"}]}},"_links":{"self":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/comments?post=139"}],"version-history":[{"count":1,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions\/141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media\/140"}],"wp:attachment":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media?parent=139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/categories?post=139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/tags?post=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
N\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n
Ng\u00e0y \u0111\u0103ng<\/p>\n\n\n
Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. \u0110i ng\u1ee7 mu\u1ed9n su\u1ed1t tu\u1ea7n v\u00ec c\u00f4ng vi\u1ec7c. R\u1ed3i cu\u1ed1i … Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?<\/span>Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[72,71,70,68,69],"class_list":["post-139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-mat-ngu","tag-ngu-bu-cuoi-tuan","tag-no-giac-ngu","tag-social-jetlag","tag-suc-khoe-giac-ngu"],"yoast_head":"\nNg\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec<\/title>\n<meta name=\"description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\" \/>\n<meta property=\"og:description\" content=\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\" \/>\n<meta property=\"og:site_name\" content=\"Dy Khoa\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-31T12:26:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T12:26:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dy Khoa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dy Khoa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"author\":{\"name\":\"Dy Khoa\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"headline\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"},\"wordCount\":1328,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"keywords\":[\"m\u1ea5t ng\u1ee7\",\"ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n\",\"n\u1ee3 gi\u1ea5c ng\u1ee7\",\"social jetlag\",\"s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7\"],\"articleSection\":[\"SciTech & \u0110\u1eddi s\u1ed1ng\",\"S\u1ee9c kh\u1ecfe\"],\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\",\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"datePublished\":\"2026-07-31T12:26:04+00:00\",\"dateModified\":\"2026-07-31T12:26:07+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\"},\"description\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#primaryimage\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"contentUrl\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/cover_weekend_catchup_sleep_low.jpg\",\"width\":1280,\"height\":853,\"caption\":\"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/\",\"name\":\"Dy Khoa\",\"description\":\"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/#\\\/schema\\\/person\\\/0f43d3ee26816e59ec7c7fcfe66db9fe\",\"name\":\"Dy Khoa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g\",\"caption\":\"Dy Khoa\"},\"description\":\"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).\",\"sameAs\":[\"http:\\\/\\\/dykhoa.com\",\"http:\\\/\\\/instagram.com\\\/dykhoa\\\/\",\"http:\\\/\\\/linkedin.com\\\/in\\\/dykhoa\\\/\"],\"url\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/author\\\/dykhoa01\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_locale":"en_US","og_type":"article","og_title":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","og_description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","og_url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","og_site_name":"Dy Khoa","article_published_time":"2026-07-31T12:26:04+00:00","article_modified_time":"2026-07-31T12:26:07+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","type":"image\/jpeg"}],"author":"Dy Khoa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dy Khoa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#article","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"author":{"name":"Dy Khoa","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"headline":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"},"wordCount":1328,"commentCount":0,"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","keywords":["m\u1ea5t ng\u1ee7","ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n","n\u1ee3 gi\u1ea5c ng\u1ee7","social jetlag","s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7"],"articleSection":["SciTech & \u0110\u1eddi s\u1ed1ng","S\u1ee9c kh\u1ecfe"],"inLanguage":"en","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","url":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/","name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3? Khoa h\u1ecdc n\u00f3i g\u00ec","isPartOf":{"@id":"https:\/\/dykhoa.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"image":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage"},"thumbnailUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","datePublished":"2026-07-31T12:26:04+00:00","dateModified":"2026-07-31T12:26:07+00:00","author":{"@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe"},"description":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u00e3 m\u1ea5t? Xem b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc m\u1edbi nh\u1ea5t v\u1ec1 n\u1ee3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 \u0111\u00fang c\u00e1ch.","breadcrumb":{"@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#primaryimage","url":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","contentUrl":"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/07\/cover_weekend_catchup_sleep_low.jpg","width":1280,"height":853,"caption":"Ng\u01b0\u1eddi \u0111ang ng\u1ee7 n\u01b0\u1edbng tr\u00ean gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng cu\u1ed1i tu\u1ea7n"},{"@type":"BreadcrumbList","@id":"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/dykhoa.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3?"}]},{"@type":"WebSite","@id":"https:\/\/dykhoa.com\/blog\/#website","url":"https:\/\/dykhoa.com\/blog\/","name":"Dy Khoa","description":"Gi\u1ea3ng vi\u00ean - Chuy\u00ean gia truy\u1ec1n th\u00f4ng","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dykhoa.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/dykhoa.com\/blog\/#\/schema\/person\/0f43d3ee26816e59ec7c7fcfe66db9fe","name":"Dy Khoa","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/294dcf9515512478c14bff909ea60067e48e32f050e58c947420a19282cb0555?s=96&d=mm&r=g","caption":"Dy Khoa"},"description":"Dy Khoa (t\u00ean th\u1eadt l\u00e0 Nguy\u1ec5n Ho\u00e0ng Anh Khoa) t\u1ed1t nghi\u1ec7p lo\u1ea1i Xu\u1ea5t s\u1eafc, ch\u01b0\u01a1ng tr\u00ecnh Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng khoa h\u1ecdc v\u00e0 Thu h\u00fat c\u00f4ng ch\u00fang t\u1ea1i \u0110\u1ea1i h\u1ecdc Malaya (Malaysia).","sameAs":["http:\/\/dykhoa.com","http:\/\/instagram.com\/dykhoa\/","http:\/\/linkedin.com\/in\/dykhoa\/"],"url":"https:\/\/dykhoa.com\/blog\/author\/dykhoa01\/"}]}},"_links":{"self":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/comments?post=139"}],"version-history":[{"count":1,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/posts\/139\/revisions\/141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media\/140"}],"wp:attachment":[{"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/media?parent=139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/categories?post=139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dykhoa.com\/blog\/wp-json\/wp\/v2\/tags?post=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}