{"id":5095,"date":"2026-10-13T05:37:28","date_gmt":"2026-10-12T22:37:28","guid":{"rendered":"https:\/\/dykhoa.com\/blog\/?p=5095"},"modified":"2026-10-13T06:00:33","modified_gmt":"2026-10-12T23:00:33","slug":"vi-sao-thich-tri-hoan-di-ngu-luot-dien-thoai","status":"publish","type":"post","link":"https:\/\/dykhoa.com\/blog\/vi-sao-thich-tri-hoan-di-ngu-luot-dien-thoai\/","title":{"rendered":"V\u00ec sao ta th\u00edch tr\u00ec ho\u00e3n \u0111i ng\u1ee7 \u0111\u1ec3 l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i m\u1ed7i \u0111\u00eam?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 (bedtime procrastination) l\u00e0 khi b\u1ea1n l\u00ean gi\u01b0\u1eddng mu\u1ed9n h\u01a1n d\u1ef1 \u0111\u1ecbnh d\u00f9 kh\u00f4ng c\u00f3 l\u00fd do b\u00ean ngo\u00e0i n\u00e0o bu\u1ed9c ph\u1ea3i th\u1ee9c (Kroese v\u00e0 c\u1ed9ng s\u1ef1, 2014). C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y nhi\u1ec1u ng\u01b0\u1eddi l\u00e0m v\u1eady v\u00ec mu\u1ed1n c\u00f3 ch\u00fat th\u1eddi gian cho ri\u00eang m\u00ecnh, v\u00ec m\u1ea3i m\u00ea \u0111\u1ebfn qu\u00ean gi\u1edd, ho\u1eb7c v\u00ec ng\u1ea1i nh\u1eefng vi\u1ec7c l\u1eb7t v\u1eb7t tr\u01b0\u1edbc khi ng\u1ee7 (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2016; Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019). Chi\u1ebfc \u0111i\u1ec7n tho\u1ea1i kh\u00f4ng ph\u1ea3i nguy\u00ean nh\u00e2n duy nh\u1ea5t, nh\u01b0ng vi\u1ec7c d\u00f9ng \u0111i\u1ec7n tho\u1ea1i ban \u0111\u00eam th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi gi\u1edd ng\u1ee7 mu\u1ed9n h\u01a1n v\u00e0 c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi h\u00f4m sau (Brautsch v\u00e0 c\u1ed9ng s\u1ef1, 2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u00f3m t\u1eaft nhanh:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 kh\u00e1c m\u1ea5t ng\u1ee7: v\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf vi\u1ec7c l\u00ean gi\u01b0\u1eddng mu\u1ed9n h\u01a1n \u00fd \u0111\u1ecbnh, kh\u00f4ng ph\u1ea3i \u1edf vi\u1ec7c kh\u00f3 ng\u1ee7 khi \u0111\u00e3 n\u1eb1m xu\u1ed1ng.<\/li>\n\n<li>Th\u00f3i quen n\u00e0y g\u1eafn v\u1edbi ng\u1ee7 ng\u1eafn h\u01a1n, ng\u1ee7 k\u00e9m h\u01a1n v\u00e0 m\u1ec7t ban ng\u00e0y nhi\u1ec1u h\u01a1n (Hill v\u00e0 c\u1ed9ng s\u1ef1, 2022).<\/li>\n\n<li>Gi\u1ea3i th\u00edch &#8220;\u00fd ch\u00ed c\u1ea1n ki\u1ec7t cu\u1ed1i ng\u00e0y&#8221; c\u00f2n nhi\u1ec1u tranh c\u00e3i (Vohs v\u00e0 c\u1ed9ng s\u1ef1, 2021).<\/li>\n\n<li>Ng\u1eebng d\u00f9ng \u0111i\u1ec7n tho\u1ea1i 30 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7 l\u00e0 b\u01b0\u1edbc nh\u1ecf \u0111\u00e1ng th\u1eed (CDC, 2023).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng t\u1ef1 h\u1ee9a &#8220;xem th\u00eam m\u1ed9t video n\u1eefa th\u00f4i&#8221;, r\u1ed3i ng\u1ea9ng l\u00ean th\u00ec \u0111\u00e3 qu\u00e1 n\u1eeda \u0111\u00eam, v\u00e0 s\u00e1ng h\u00f4m sau l\u1ea1i t\u1ef1 tr\u00e1ch m\u00ecnh thi\u1ebfu k\u1ef7 lu\u1eadt. V\u1eady khoa h\u1ecdc n\u00f3i g\u00ec v\u1ec1 th\u00f3i quen n\u00e0y?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 l\u00e0 g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 l\u00e0 vi\u1ec7c kh\u00f4ng \u0111i ng\u1ee7 v\u00e0o gi\u1edd m\u00ecnh \u0111\u00e3 \u0111\u1ecbnh, trong khi kh\u00f4ng c\u00f3 ho\u00e0n c\u1ea3nh b\u00ean ngo\u00e0i n\u00e0o ng\u0103n c\u1ea3n (Kroese v\u00e0 c\u1ed9ng s\u1ef1, 2014).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong kh\u1ea3o s\u00e1t \u0111\u1ea7u ti\u00ean v\u1edbi 177 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, ai tr\u00ec ho\u00e3n \u0111i ng\u1ee7 nhi\u1ec1u h\u01a1n th\u01b0\u1eddng ng\u1ee7 \u00edt h\u01a1n v\u00e0o ng\u00e0y th\u01b0\u1eddng v\u00e0 m\u1ec7t m\u1ecfi ban ng\u00e0y nhi\u1ec1u h\u01a1n (Kroese v\u00e0 c\u1ed9ng s\u1ef1, 2014).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t ph\u00e2n t\u00edch g\u1ed9p 43 nghi\u00ean c\u1ee9u c\u0169ng th\u1ea5y tr\u00ec ho\u00e3n \u0111i ng\u1ee7 li\u00ean quan \u1edf m\u1ee9c v\u1eeba ph\u1ea3i v\u1edbi ng\u1ee7 ng\u1eafn h\u01a1n, ng\u1ee7 k\u00e9m h\u01a1n v\u00e0 m\u1ec7t ban ng\u00e0y nhi\u1ec1u h\u01a1n. Tuy v\u1eady, \u0111\u1ed9 ch\u1eafc ch\u1eafn c\u1ee7a b\u1eb1ng ch\u1ee9ng \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 l\u00e0 th\u1ea5p v\u00e0 quan h\u1ec7 nh\u00e2n qu\u1ea3 ch\u01b0a \u0111\u01b0\u1ee3c x\u00e1c l\u1eadp (Hill v\u00e0 c\u1ed9ng s\u1ef1, 2022).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00ec sao ta c\u1ed1 th\u1ee9c d\u00f9 bi\u1ebft mai s\u1ebd m\u1ec7t?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng c\u00f3 m\u1ed9t l\u00fd do chung cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Khi ph\u1ecfng v\u1ea5n s\u00e2u 17 ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean tr\u00ec ho\u00e3n \u0111i ng\u1ee7, Nauts v\u00e0 c\u1ed9ng s\u1ef1 (2019) nh\u1eadn ra ba ki\u1ec3u l\u1eddi gi\u1ea3i th\u00edch kh\u00e1 kh\u00e1c nhau.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Ki\u1ec3u tr\u00ec ho\u00e3n<\/th><th>Ng\u01b0\u1eddi trong cu\u1ed9c k\u1ec3 g\u00ec?<\/th><th>G\u1ee3i \u00fd n\u00ean th\u1eed<\/th><\/tr><\/thead><tbody><tr><td>Ch\u1ee7 \u00fd (deliberate)<\/td><td>C\u1ed1 t\u00ecnh th\u1ee9c mu\u1ed9n v\u00ec c\u1ea3m th\u1ea5y m\u00ecnh x\u1ee9ng \u0111\u00e1ng c\u00f3 ch\u00fat th\u1eddi gian cho ri\u00eang m\u00ecnh (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/td><td>L\u1eadp k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 theo d\u1ea1ng &#8220;n\u1ebfu&#8230; th\u00ec&#8230;&#8221; cho gi\u1edd \u0111i ng\u1ee7 (Valshtein v\u00e0 c\u1ed9ng s\u1ef1, 2020).<\/td><\/tr><tr><td>V\u00f4 th\u1ee9c (mindless)<\/td><td>M\u1ea3i m\u00ea v\u1edbi ho\u1ea1t \u0111\u1ed9ng bu\u1ed5i t\u1ed1i \u0111\u1ebfn m\u1ee9c qu\u00ean m\u1ea5t gi\u1edd gi\u1ea5c (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/td><td>T\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7 (CDC, 2023).<\/td><\/tr><tr><td>Tr\u00ec ho\u00e3n c\u00f3 t\u00ednh to\u00e1n (strategic)<\/td><td>C\u1ed1 \u00fd \u0111i ng\u1ee7 mu\u1ed9n v\u00ec ngh\u0129 ph\u1ea3i th\u1eadt bu\u1ed3n ng\u1ee7 m\u1edbi ng\u1ee7 nhanh \u0111\u01b0\u1ee3c (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/td><td>Ki\u1ec3u n\u00e0y c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn m\u1ea5t ng\u1ee7 ch\u01b0a \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019), n\u00ean trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t y\u1ebfu t\u1ed1 \u00edt \u0111\u01b0\u1ee3c \u0111\u1ec3 \u00fd l\u00e0 nh\u1eefng vi\u1ec7c ph\u1ea3i l\u00e0m tr\u01b0\u1edbc khi ng\u1ee7: ai c\u00e0ng th\u1ea5y \u0111\u00e1nh r\u0103ng, th\u00e1o k\u00ednh \u00e1p tr\u00f2ng hay t\u1ea9y trang l\u00e0 phi\u1ec1n to\u00e1i th\u00ec c\u00e0ng hay tr\u00ec ho\u00e3n \u0111i ng\u1ee7 (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2016).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1ecbp sinh h\u1ecdc c\u0169ng g\u00f3p ph\u1ea7n. Ph\u00e2n t\u00edch g\u1ed9p ghi nh\u1eadn ng\u01b0\u1eddi c\u00f3 ki\u1ec3u th\u1eddi gian sinh h\u1ecdc thi\u00ean v\u1ec1 bu\u1ed5i t\u1ed1i (chronotype &#8220;c\u00fa \u0111\u00eam&#8221;) c\u00f3 xu h\u01b0\u1edbng tr\u00ec ho\u00e3n \u0111i ng\u1ee7 nhi\u1ec1u h\u01a1n (Hill v\u00e0 c\u1ed9ng s\u1ef1, 2022).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00f3 ph\u1ea3i do \u00fd ch\u00ed \u0111\u00e3 c\u1ea1n ki\u1ec7t sau m\u1ed9t ng\u00e0y d\u00e0i?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 th\u1ec3 \u0111\u00fang m\u1ed9t ph\u1ea7n, nh\u01b0ng b\u1eb1ng ch\u1ee9ng ch\u01b0a \u0111\u1ee7 ch\u1eafc \u0111\u1ec3 kh\u1eb3ng \u0111\u1ecbnh. Ng\u01b0\u1eddi c\u00f3 kh\u1ea3 n\u0103ng t\u1ef1 ki\u1ec3m so\u00e1t th\u1ea5p h\u01a1n th\u01b0\u1eddng tr\u00ec ho\u00e3n \u0111i ng\u1ee7 nhi\u1ec1u h\u01a1n, v\u1edbi m\u1ee9c li\u00ean quan v\u1eeba ph\u1ea3i (Hill v\u00e0 c\u1ed9ng s\u1ef1, 2022; Kroese v\u00e0 c\u1ed9ng s\u1ef1, 2014).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gi\u1ea3 thuy\u1ebft ph\u1ed5 bi\u1ebfn cho r\u1eb1ng sau c\u1ea3 ng\u00e0y k\u00ecm n\u00e9n c\u00e1m d\u1ed7, &#8220;kho&#8221; t\u1ef1 ch\u1ee7 c\u1ea1n d\u1ea7n n\u00ean \u0111\u1ebfn t\u1ed1i ta kh\u00f4ng c\u00f2n s\u1ee9c b\u1eaft m\u00ecnh \u0111i ng\u1ee7. M\u1ed9t kh\u1ea3o s\u00e1t 218 ng\u01b0\u1eddi ch\u1ec9 th\u1ea5y m\u1ed1i li\u00ean quan \u1edf m\u1ee9c nh\u1ecf theo h\u01b0\u1edbng n\u00e0y, v\u00e0 thi\u1ebft k\u1ebf t\u01b0\u01a1ng quan kh\u00f4ng cho ph\u00e9p k\u1ebft lu\u1eadn nh\u00e2n qu\u1ea3 (Kamphorst v\u00e0 c\u1ed9ng s\u1ef1, 2018). M\u1ed9t b\u00ecnh lu\u1eadn khoa h\u1ecdc c\u00f2n ghi nh\u1eadn m\u1ed9t nghi\u00ean c\u1ee9u nh\u1eadt k\u00fd h\u1eb1ng ng\u00e0y th\u1ea5y \u0111i\u1ec1u ng\u01b0\u1ee3c l\u1ea1i: v\u00e0o nh\u1eefng t\u1ed1i c\u00f2n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng t\u1ef1 ch\u1ee7, ng\u01b0\u1eddi lao \u0111\u1ed9ng l\u1ea1i tr\u00ec ho\u00e3n nhi\u1ec1u h\u01a1n (Kroese v\u00e0 c\u1ed9ng s\u1ef1, 2018).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea3n th\u00e2n hi\u1ec7u \u1ee9ng &#8220;c\u1ea1n ki\u1ec7t b\u1ea3n ng\u00e3&#8221; (ego depletion) c\u0169ng \u0111ang b\u1ecb nghi ng\u1edd: m\u1ed9t th\u1eed nghi\u1ec7m t\u1ea1i 36 ph\u00f2ng th\u00ed nghi\u1ec7m v\u1edbi 3.531 ng\u01b0\u1eddi kh\u00f4ng t\u00ecm th\u1ea5y b\u1eb1ng ch\u1ee9ng cho hi\u1ec7u \u1ee9ng n\u00e0y trong ph\u00e2n t\u00edch ch\u00ednh (Vohs v\u00e0 c\u1ed9ng s\u1ef1, 2021). \u0110\u00e2y l\u00e0 m\u1ed9t v\u00ed d\u1ee5 \u0111i\u1ec3n h\u00ecnh c\u1ee7a <a href=\"https:\/\/dykhoa.com\/blog\/khung-hoang-tai-lap-khoa-hoc-replication-crisis\/\">cu\u1ed9c kh\u1ee7ng ho\u1ea3ng t\u00e1i l\u1eadp trong khoa h\u1ecdc<\/a>. C\u00e2u chuy\u1ec7n t\u01b0\u01a1ng t\u1ef1 c\u0169ng x\u1ea3y ra v\u1edbi kh\u00e1i ni\u1ec7m <a href=\"https:\/\/dykhoa.com\/blog\/vi-sao-cuoi-ngay-de-chon-sai-va-cau-gat\/\">&#8220;m\u1ec7t m\u1ecfi v\u00ec ra quy\u1ebft \u0111\u1ecbnh&#8221; cu\u1ed1i ng\u00e0y<\/a>. V\u00ec v\u1eady, thay v\u00ec t\u1ef1 tr\u00e1ch &#8220;m\u00ecnh y\u1ebfu \u0111u\u1ed1i&#8221;, s\u1ebd h\u1eefu \u00edch h\u01a1n n\u1ebfu b\u1ea1n nh\u00ecn v\u00e0o th\u00f3i quen v\u00e0 m\u00f4i tr\u01b0\u1eddng quanh gi\u1edd \u0111i ng\u1ee7.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chi\u1ebfc \u0111i\u1ec7n tho\u1ea1i \u0111\u00f3ng vai tr\u00f2 g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec7n tho\u1ea1i kh\u00f4ng ph\u1ea3i nguy\u00ean nh\u00e2n duy nh\u1ea5t, nh\u01b0ng n\u00f3 khi\u1ebfn vi\u1ec7c th\u1ee9c th\u00eam tr\u1edf n\u00ean r\u1ea5t d\u1ec5 d\u00e0ng. Ngay t\u1eeb \u0111\u1ea7u, Kroese v\u00e0 c\u1ed9ng s\u1ef1 (2014) \u0111\u00e3 cho r\u1eb1ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed v\u00e0 ng\u00e0nh gi\u1ea3i tr\u00ed ho\u1ea1t \u0111\u1ed9ng su\u1ed1t ng\u00e0y \u0111\u00eam c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n t\u1ea1o ra th\u00f3i quen n\u00e0y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t t\u1ed5ng quan h\u1ec7 th\u1ed1ng g\u1ed3m 42 nghi\u00ean c\u1ee9u \u1edf ng\u01b0\u1eddi 16 \u0111\u1ebfn 25 tu\u1ed5i cho th\u1ea5y d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, internet v\u00e0 m\u1ea1ng x\u00e3 h\u1ed9i li\u00ean quan \u0111\u1ebfn ng\u1ee7 ng\u1eafn h\u01a1n v\u00e0 k\u00e9m h\u01a1n; ri\u00eang d\u00f9ng \u0111i\u1ec7n tho\u1ea1i ban \u0111\u00eam g\u1eafn v\u1edbi gi\u1edd \u0111i ng\u1ee7 mu\u1ed9n h\u01a1n v\u00e0 m\u1ec7t m\u1ecfi ban ng\u00e0y. Chi\u1ec1u nh\u00e2n qu\u1ea3 v\u1eabn c\u1ea7n th\u00eam nghi\u00ean c\u1ee9u (Brautsch v\u00e0 c\u1ed9ng s\u1ef1, 2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi ki\u1ec3u &#8220;v\u00f4 th\u1ee9c&#8221;, nh\u1eefng lu\u1ed3ng n\u1ed9i dung v\u00f4 t\u1eadn l\u00e0 c\u00e1i b\u1eaby quen thu\u1ed9c; xem th\u00eam b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/doomscrolling-la-gi-va-vi-sao-kho-dung-lai\/\">doomscrolling l\u00e0 g\u00ec v\u00e0 v\u00ec sao kh\u00f3 d\u1eebng l\u1ea1i<\/a> v\u00e0 b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/vi-sao-luot-video-ngan-bien-thanh-vai-tieng\/\">v\u00ec sao l\u01b0\u1edbt video ng\u1eafn v\u00e0i ph\u00fat l\u1ea1i th\u00e0nh v\u00e0i ti\u1ebfng<\/a>. Chuy\u1ec7n \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh \u0111\u01b0\u1ee3c b\u00e0n ri\u00eang trong b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/anh-sang-xanh-co-hai-mat-khong\/\">\u00e1nh s\u00e1ng xanh c\u00f3 th\u1ef1c s\u1ef1 h\u1ea1i m\u1eaft nh\u01b0 l\u1eddi \u0111\u1ed3n<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u00f3i quen n\u00e0y c\u0169ng song h\u00e0nh v\u1edbi c\u0103ng th\u1eb3ng: \u1edf ng\u01b0\u1eddi h\u1ecdc \u0111\u1ea1i h\u1ecdc, tr\u00ec ho\u00e3n \u0111i ng\u1ee7 li\u00ean quan v\u1edbi m\u1ee9c c\u0103ng th\u1eb3ng, tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u cao h\u01a1n, d\u00f9 ch\u01b0a r\u00f5 c\u00e1i n\u00e0o d\u1eabn \u0111\u1ebfn c\u00e1i n\u00e0o (Azeem v\u00e0 c\u1ed9ng s\u1ef1, 2026).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u00e0m sao tho\u00e1t kh\u1ecfi v\u00f2ng l\u1eb7p th\u1ee9c khuya l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng v\u00e0i thay \u0111\u1ed5i nh\u1ecf, c\u1ee5 th\u1ec3, r\u1ed3i ch\u1ecdn c\u00e1ch ph\u00f9 h\u1ee3p v\u1edbi ki\u1ec3u tr\u00ec ho\u00e3n c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u1eb7t &#8220;gi\u1edd gi\u1edbi nghi\u00eam&#8221; cho \u0111i\u1ec7n tho\u1ea1i.<\/strong> CDC khuy\u00ean t\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7 (CDC, 2023). Trong m\u1ed9t th\u1eed nghi\u1ec7m th\u00ed \u0111i\u1ec3m v\u1edbi 38 ng\u01b0\u1eddi tr\u1ebb ng\u1ee7 k\u00e9m, nh\u00f3m l\u00e0m v\u1eady trong b\u1ed1n tu\u1ea7n b\u00e1o c\u00e1o v\u00e0o gi\u1ea5c nhanh h\u01a1n v\u00e0 ng\u1ee7 l\u00e2u h\u01a1n nh\u00f3m \u0111\u1ed1i ch\u1ee9ng (He v\u00e0 c\u1ed9ng s\u1ef1, 2020).<\/li>\n\n<li><strong>L\u00ean k\u1ebf ho\u1ea1ch theo d\u1ea1ng &#8220;n\u1ebfu&#8230; th\u00ec&#8230;&#8221;.<\/strong> V\u00ed d\u1ee5: &#8220;N\u1ebfu \u0111\u1ed3ng h\u1ed3 ch\u1ec9 23 gi\u1edd, th\u00ec t\u00f4i c\u1eafm s\u1ea1c \u0111i\u1ec7n tho\u1ea1i ngo\u00e0i ph\u00f2ng kh\u00e1ch.&#8221; K\u1ef9 thu\u1eadt n\u00e0y (MCII) thu h\u1eb9p kho\u1ea3ng c\u00e1ch gi\u1eefa gi\u1edd \u0111\u1ecbnh ng\u1ee7 v\u00e0 gi\u1edd ng\u1ee7 th\u1ef1c t\u1ebf trong hai th\u1eed nghi\u1ec7m, nh\u01b0ng ch\u1ee7 y\u1ebfu v\u00ec ng\u01b0\u1eddi tham gia \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i gi\u1edd d\u1ef1 \u0111\u1ecbnh; h\u1ecd kh\u00f4ng th\u1ef1c s\u1ef1 \u0111i ng\u1ee7 s\u1edbm h\u01a1n hay ng\u1ee7 nhi\u1ec1u h\u01a1n r\u00f5 r\u1ec7t, n\u00ean hi\u1ec7u qu\u1ea3 c\u00f2n khi\u00eam t\u1ed1n (Valshtein v\u00e0 c\u1ed9ng s\u1ef1, 2020).<\/li>\n\n<li><strong>L\u00e0m c\u00e1c vi\u1ec7c tr\u01b0\u1edbc khi ng\u1ee7 s\u1edbm h\u01a1n.<\/strong> \u0110\u00e1nh r\u0103ng, r\u1eeda m\u1eb7t t\u1eeb \u0111\u1ea7u bu\u1ed5i t\u1ed1i \u0111\u1ec3 gi\u1edd \u0111i ng\u1ee7 b\u1edbt &#8220;r\u00e0o c\u1ea3n&#8221; (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2016).<\/li>\n\n<li><strong>Gi\u1eef gi\u1edd ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y<\/strong>, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n (CDC, 2023).<\/li>\n\n<li><strong>N\u1ebfu b\u1ea1n th\u1ee9c v\u00ec mu\u1ed1n c\u00f3 th\u1eddi gian ri\u00eang<\/strong>, h\u00e3y th\u1eed d\u00e0nh m\u1ed9t kho\u1ea3ng ng\u1eafn cho b\u1ea3n th\u00e2n s\u1edbm h\u01a1n trong bu\u1ed5i t\u1ed1i, thay v\u00ec l\u1ea5y n\u00f3 t\u1eeb gi\u1edd ng\u1ee7.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n c\u1ed1 t\u00ecnh th\u1ee9c khuya v\u00ec s\u1ee3 n\u1eb1m m\u00e3i kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c, \u0111\u00f3 c\u00f3 th\u1ec3 kh\u00f4ng c\u00f2n \u0111\u01a1n thu\u1ea7n l\u00e0 tr\u00ec ho\u00e3n m\u00e0 li\u00ean quan \u0111\u1ebfn m\u1ea5t ng\u1ee7 (insomnia) ch\u01b0a \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019). Tr\u01b0\u1eddng h\u1ee3p n\u00e0y, c\u0169ng nh\u01b0 khi l\u00ean gi\u01b0\u1eddng \u0111\u00fang gi\u1edd m\u00e0 v\u1eabn tr\u1eb1n tr\u1ecdc r\u1ea5t l\u00e2u, n\u00ean \u0111\u01b0\u1ee3c b\u00e1c s\u0129 \u0111\u00e1nh gi\u00e1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 b\u00f9 l\u1ea1i \u0111\u01b0\u1ee3c nh\u1eefng \u0111\u00eam th\u1ee9c khuya kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng n\u00ean tr\u00f4ng ch\u1edd v\u00e0o \u0111i\u1ec1u \u0111\u00f3. CDC khuy\u00ean \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y, t\u1ee9c l\u00e0 c\u1ea3 cu\u1ed1i tu\u1ea7n (CDC, 2023). B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc ph\u00e2n t\u00edch chi ti\u1ebft trong b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/ngu-bu-cuoi-tuan-co-hieu-qua-khong\/\">ng\u1ee7 b\u00f9 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00f3 n\u00ean \u0111\u1ec3 \u0111i\u1ec7n tho\u1ea1i \u1edf ph\u00f2ng kh\u00e1c khi \u0111i ng\u1ee7?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 th\u1ef1c hi\u1ec7n l\u1eddi khuy\u00ean t\u1eaft thi\u1ebft b\u1ecb tr\u01b0\u1edbc gi\u1edd ng\u1ee7 (CDC, 2023). Trong qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p, b\u00e0i vi\u1ebft ch\u01b0a t\u00ecm th\u1ea5y th\u1eed nghi\u1ec7m n\u00e0o \u0111\u00e1nh gi\u00e1 ri\u00eang vi\u1ec7c n\u00e0y, n\u00ean h\u00e3y xem \u0111\u00f3 l\u00e0 m\u1ed9t th\u1eed nghi\u1ec7m nh\u1ecf cho ch\u00ednh b\u1ea1n. N\u1ebfu c\u1ea7n b\u00e1o th\u1ee9c, h\u00e3y d\u00f9ng \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c ri\u00eang; v\u00e0 n\u1ebfu b\u1ea1n hay b\u1ea5m ho\u00e3n b\u00e1o th\u1ee9c, c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/bam-nut-hoan-bao-thuc-ngu-them-5-phut-co-tot\/\">b\u1ea5m n\u00fat ho\u00e3n b\u00e1o th\u1ee9c c\u00f3 th\u1ef1c s\u1ef1 t\u1ed1t<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 c\u00f3 ph\u1ea3i l\u00e0 m\u1ea5t ng\u1ee7 kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng h\u1eb3n. Kh\u00e1i ni\u1ec7m tr\u00ec ho\u00e3n \u0111i ng\u1ee7 n\u00f3i v\u1ec1 vi\u1ec7c kh\u00f4ng l\u00ean gi\u01b0\u1eddng \u0111\u00fang gi\u1edd \u0111\u1ecbnh, ch\u1ee9 kh\u00f4ng ph\u1ea3i vi\u1ec7c kh\u00f3 ng\u1ee7 khi \u0111\u00e3 n\u1eb1m xu\u1ed1ng (Kroese v\u00e0 c\u1ed9ng s\u1ef1, 2014). Tuy nhi\u00ean, ki\u1ec3u &#8220;tr\u00ec ho\u00e3n c\u00f3 t\u00ednh to\u00e1n&#8221; \u0111\u1ec3 ch\u1edd bu\u1ed3n ng\u1ee7 c\u00f3 th\u1ec3 che gi\u1ea5u ch\u1ee9ng m\u1ea5t ng\u1ee7 ch\u01b0a \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n (Nauts v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n ng\u1ee7 bao nhi\u00eau?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Theo CDC, ng\u01b0\u1eddi t\u1eeb 18 \u0111\u1ebfn 60 tu\u1ed5i n\u00ean ng\u1ee7 t\u1eeb 7 ti\u1ebfng tr\u1edf l\u00ean m\u1ed7i \u0111\u00eam (CDC, 2023).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u g\u00ec n\u00ean nh\u1edb?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u nghi\u00eam t\u00fac, kh\u00f4ng \u0111\u01a1n thu\u1ea7n l\u00e0 &#8220;l\u01b0\u1eddi&#8221;. B\u1eb1ng ch\u1ee9ng hi\u1ec7n nay ch\u1ee7 y\u1ebfu l\u00e0 t\u01b0\u01a1ng quan: n\u00f3 \u0111i k\u00e8m v\u1edbi ng\u1ee7 \u00edt v\u00e0 m\u1ec7t m\u1ecfi h\u01a1n, c\u00f2n c\u01a1 ch\u1ebf v\u1eabn \u0111ang \u0111\u01b0\u1ee3c tranh lu\u1eadn. \u0110i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m ngay l\u00e0 nh\u1eadn ra m\u00ecnh thu\u1ed9c ki\u1ec3u tr\u00ec ho\u00e3n n\u00e0o, \u0111\u1eb7t gi\u1edd ng\u1eebng d\u00f9ng \u0111i\u1ec7n tho\u1ea1i tr\u01b0\u1edbc khi ng\u1ee7 v\u00e0 d\u00e0nh th\u1eddi gian cho ri\u00eang m\u00ecnh s\u1edbm h\u01a1n trong bu\u1ed5i t\u1ed1i. N\u1ebfu kh\u00f3 ng\u1ee7 k\u00e9o d\u00e0i, h\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>B\u00e0i vi\u1ebft mang t\u00ednh th\u00f4ng tin, kh\u00f4ng thay th\u1ebf t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129\/chuy\u00ean gia.<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (<a href=\"https:\/\/dykhoa.com\/blog\/dy-khoa-la-ai\/\">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 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\n<p class=\"wp-block-paragraph\">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<details class=\"wp-block-details dk-refs is-layout-flow wp-block-details-is-layout-flow\"><summary>T\u00e0i li\u1ec7u tham kh\u1ea3o (12 ngu\u1ed3n)<\/summary>\n<ul class=\"wp-block-list\">\n<li>Azeem, O., Sulaiman, F., &amp; Haidong, Z. (2026). Bedtime procrastination and psychological distress in university students: A systematic review and meta-analysis of their association. <em>Frontiers in Psychology, 17<\/em>, 1767938. https:\/\/doi.org\/10.3389\/fpsyg.2026.1767938<\/li>\n\n<li>Brautsch, L. A. S., Lund, L., Andersen, M. M., Jennum, P. J., Folker, A. P., &amp; Andersen, S. (2023). Digital media use and sleep in late adolescence and young adulthood: A systematic review. <em>Sleep Medicine Reviews, 68<\/em>, 101742. https:\/\/doi.org\/10.1016\/j.smrv.2022.101742<\/li>\n\n<li>Centers for Disease Control and Prevention. (2023). <em>About sleep<\/em>. https:\/\/www.cdc.gov\/sleep\/about\/index.html<\/li>\n\n<li>He, J., Tu, Z., Xiao, L., Su, T., &amp; Tang, Y. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. <em>PLOS ONE, 15<\/em>(2), e0228756. https:\/\/doi.org\/10.1371\/journal.pone.0228756<\/li>\n\n<li>Hill, V. M., Rebar, A. L., Ferguson, S. A., Shriane, A. E., &amp; Vincent, G. E. (2022). Go to bed! A systematic review and meta-analysis of bedtime procrastination correlates and sleep outcomes. <em>Sleep Medicine Reviews, 66<\/em>, 101697. https:\/\/acquire.cqu.edu.au\/articles\/journal_contribution\/Go_to_bed_A_systematic_review_and_meta-analysis_of_bedtime_procrastination_correlates_and_sleep_outcomes\/25583676<\/li>\n\n<li>Kamphorst, B. A., Nauts, S., De Ridder, D. T. D., &amp; Anderson, J. H. (2018). Too depleted to turn in: The relevance of end-of-the-day resource depletion for reducing bedtime procrastination. <em>Frontiers in Psychology, 9<\/em>, 252. https:\/\/doi.org\/10.3389\/fpsyg.2018.00252<\/li>\n\n<li>Kroese, F. M., Adriaanse, M. A., Evers, C., Anderson, J., &amp; De Ridder, D. T. D. (2018). Commentary: Why don&#8217;t you go to bed on time? A daily diary study on the relationships between chronotype, self-control resources and the phenomenon of bedtime procrastination. <em>Frontiers in Psychology, 9<\/em>, 915. https:\/\/doi.org\/10.3389\/fpsyg.2018.00915<\/li>\n\n<li>Kroese, F. M., De Ridder, D. T. D., Evers, C., &amp; Adriaanse, M. A. (2014). Bedtime procrastination: Introducing a new area of procrastination. <em>Frontiers in Psychology, 5<\/em>, 611. https:\/\/doi.org\/10.3389\/fpsyg.2014.00611<\/li>\n\n<li>Nauts, S., Kamphorst, B. A., Stut, W., De Ridder, D. T. D., &amp; Anderson, J. H. (2019). The explanations people give for going to bed late: A qualitative study of the varieties of bedtime procrastination. <em>Behavioral Sleep Medicine, 17<\/em>(6), 753-762. https:\/\/research-portal.uu.nl\/en\/publications\/the-explanations-people-give-for-going-to-bed-late-a-qualitative-\/<\/li>\n\n<li>Nauts, S., Kamphorst, B. A., Sutu, A. E., Poortvliet, R., &amp; Anderson, J. H. (2016). Aversive bedtime routines as a precursor to bedtime procrastination. <em>The European Health Psychologist, 18<\/em>(2), 80-85. https:\/\/dspace.library.uu.nl\/bitstream\/handle\/1874\/334425\/Aversive.pdf<\/li>\n\n<li>Valshtein, T. J., Oettingen, G., &amp; Gollwitzer, P. M. (2020). Using mental contrasting with implementation intentions to reduce bedtime procrastination: Two randomised trials. <em>Psychology &amp; Health, 35<\/em>(3), 275-301. https:\/\/www.psy.uni-hamburg.de\/arbeitsbereiche\/paedagogische-psychologie-und-motivation\/personen\/oettingen-gabriele\/dokumente\/valshtein-oettingen-gollwitzer-2020-bedtime-procrastination.pdf<\/li>\n\n<li>Vohs, K. D., Schmeichel, B. J., Lohmann, S., Gronau, Q. F., Finley, A. J., Ainsworth, S. E., Alquist, J. L., Baker, M. D., Brizi, A., Bunyi, A., Butschek, G. J., Campbell, C., Capaldi, J., Cau, C., Chambers, H., Chatzisarantis, N. L. D., Christensen, W. J., Clay, S. L., Curtis, J., &#8230; Albarrac\u00edn, D. (2021). A multisite preregistered paradigmatic test of the ego-depletion effect. <em>Psychological Science, 32<\/em>(10), 1566-1581. https:\/\/carlsonschool.umn.edu\/sites\/carlsonschool.umn.edu\/files\/2026-01\/vohs-et-al-2021-psci-ego-depletion.pdf<\/li>\n<\/ul>\n<\/details>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00ec ho\u00e3n \u0111i ng\u1ee7 l\u00e0 g\u00ec, v\u00ec sao ta c\u1ee9 th\u1ee9c khuya l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i d\u00f9 bi\u1ebft mai s\u1ebd m\u1ec7t, v\u00e0 b\u01b0\u1edbc nh\u1ecf n\u00e0o c\u00f3 b\u1eb1ng ch\u1ee9ng gi\u00fap \u0111i ng\u1ee7 \u0111\u00fang gi\u1edd 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