{"id":5099,"date":"2026-10-13T09:00:00","date_gmt":"2026-10-13T02:00:00","guid":{"rendered":"https:\/\/dykhoa.com\/blog\/?p=5099"},"modified":"2026-10-13T06:00:57","modified_gmt":"2026-10-12T23:00:57","slug":"ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan","status":"publish","type":"post","link":"https:\/\/dykhoa.com\/blog\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\/","title":{"rendered":"Ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n c\u00f3 g\u00e2y &#8220;l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i&#8221; khi\u1ebfn \u0111\u1ea7u tu\u1ea7n m\u1ec7t m\u1ecfi?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u1ea3 b\u1edbt &#8220;n\u1ee3 ng\u1ee7&#8221;, nh\u01b0ng n\u1ebfu gi\u1edd th\u1ee9c d\u1eady l\u00f9i qu\u00e1 xa so v\u1edbi ng\u00e0y \u0111i l\u00e0m, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag). Khi \u0111\u00f3, s\u00e1ng th\u1ee9 Hai gi\u1ed1ng nh\u01b0 ph\u1ea3i th\u1ee9c d\u1eady \u1edf m\u1ed9t m\u00fai gi\u1edd kh\u00e1c. C\u00e1ch h\u1ee3p l\u00fd h\u01a1n th\u01b0\u1eddng l\u00e0 ng\u1ee7 b\u00f9 v\u1eeba ph\u1ea3i v\u00e0 gi\u1eef gi\u1edd ng\u1ee7, gi\u1edd d\u1eady t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh c\u1ea3 tu\u1ea7n.<\/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>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i l\u00e0 \u0111\u1ed9 ch\u00eanh gi\u1eefa \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 ng\u00e0y ngh\u1ec9 v\u00e0 ng\u00e0y l\u00e0m vi\u1ec7c (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/li>\n\n<li>M\u1ed9t b\u00e0i t\u1ed5ng quan \u01b0\u1edbc t\u00ednh kho\u1ea3ng 70% ng\u01b0\u1eddi \u0111i h\u1ecdc, \u0111i l\u00e0m c\u00f3 \u0111\u1ed9 l\u1ec7ch t\u1eeb 1 gi\u1edd tr\u1edf l\u00ean (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021).<\/li>\n\n<li>\u0110\u1ed9 l\u1ec7ch l\u1edbn c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t s\u1ed1 ch\u1ec9 s\u1ed1 chuy\u1ec3n h\u00f3a k\u00e9m h\u01a1n, nh\u01b0ng ph\u1ea7n l\u1edbn b\u1eb1ng ch\u1ee9ng l\u00e0 nghi\u00ean c\u1ee9u c\u1eaft ngang, ch\u01b0a ch\u1ee9ng minh nh\u00e2n qu\u1ea3 (Zhang v\u00e0 c\u1ed9ng s\u1ef1, 2022).<\/li>\n\n<li>Ng\u1ee7 th\u00eam 1-2 gi\u1edd v\u00e0o ng\u00e0y ngh\u1ec9 c\u00f3 th\u1ec3 gi\u00fap b\u00f9 n\u1ee3 ng\u1ee7, nh\u01b0ng n\u00ean gi\u1eef gi\u1edd ng\u1ee7, gi\u1edd d\u1eady nh\u1ea5t qu\u00e1n (National Sleep Foundation, 2023).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00f3 l\u00e0 s\u1ef1 l\u1ec7ch nhau gi\u1eefa &#8220;gi\u1edd sinh h\u1ecdc&#8221; c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 &#8220;gi\u1edd x\u00e3 h\u1ed9i&#8221; do l\u1ecbch h\u1ecdc, l\u1ecbch l\u00e0m vi\u1ec7c \u00e1p \u0111\u1eb7t (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021). Theo b\u00e0i t\u1ed5ng quan n\u00e0y, kh\u00e1i ni\u1ec7m \u0111\u01b0\u1ee3c m\u00f4 t\u1ea3 l\u1ea7n \u0111\u1ea7u n\u0103m 2006 b\u1edfi Wittmann v\u00e0 c\u1ed9ng s\u1ef1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1ch \u0111o kh\u00e1 \u0111\u01a1n gi\u1ea3n. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u l\u1ea5y \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 (midsleep) c\u1ee7a ng\u00e0y ngh\u1ec9 tr\u1eeb \u0111i \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 c\u1ee7a ng\u00e0y l\u00e0m vi\u1ec7c, r\u1ed3i l\u1ea5y gi\u00e1 tr\u1ecb tuy\u1ec7t \u0111\u1ed1i (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019). V\u00ed d\u1ee5: ng\u00e0y th\u01b0\u1eddng b\u1ea1n ng\u1ee7 t\u1eeb 23 gi\u1edd 30 \u0111\u1ebfn 6 gi\u1edd 30 (\u0111i\u1ec3m gi\u1eefa 3 gi\u1edd s\u00e1ng), cu\u1ed1i tu\u1ea7n ng\u1ee7 t\u1eeb 1 gi\u1edd \u0111\u1ebfn 9 gi\u1edd (\u0111i\u1ec3m gi\u1eefa 5 gi\u1edd s\u00e1ng). \u0110\u1ed9 l\u1ec7ch l\u00e0 2 gi\u1edd, g\u1ea7n gi\u1ed1ng bay qua hai m\u00fai gi\u1edd r\u1ed3i bay v\u1ec1 v\u00e0o s\u00e1ng th\u1ee9 Hai.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00ecnh tr\u1ea1ng n\u00e0y kh\u00e1 ph\u1ed5 bi\u1ebfn: \u01b0\u1edbc t\u00ednh kho\u1ea3ng 70% ng\u01b0\u1eddi \u0111i h\u1ecdc v\u00e0 \u0111i l\u00e0m c\u00f3 \u0111\u1ed9 l\u1ec7ch \u00edt nh\u1ea5t 1 gi\u1edd, v\u00e0 g\u1ea7n m\u1ed9t n\u1eeda trong s\u1ed1 \u0111\u00f3 l\u1ec7ch t\u1eeb 2 gi\u1edd tr\u1edf l\u00ean (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021). Hi\u1ec7n ch\u01b0a c\u00f3 s\u1ed1 li\u1ec7u \u0111\u00e3 c\u00f4ng b\u1ed1 cho ng\u01b0\u1eddi Vi\u1ec7t Nam m\u00e0 ng\u01b0\u1eddi vi\u1ebft t\u00ecm \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00ec sao ng\u01b0\u1eddi &#8220;c\u00fa \u0111\u00eam&#8221; d\u1ec5 b\u1ecb l\u1ec7ch h\u01a1n?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00ec l\u1ecbch x\u00e3 h\u1ed9i th\u01b0\u1eddng \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf cho ng\u01b0\u1eddi d\u1eady s\u1edbm, n\u00ean ng\u01b0\u1eddi c\u00f3 nh\u1ecbp sinh h\u1ecdc mu\u1ed9n b\u1ecb &#8220;\u00e9p&#8221; \u1edf c\u1ea3 hai \u0111\u1ea7u: kh\u00f3 ng\u1ee7 s\u1edbm nh\u01b0ng v\u1eabn ph\u1ea3i d\u1eady s\u1edbm (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ki\u1ec3u nh\u1ecbp sinh h\u1ecdc c\u00e1 nh\u00e2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 chronotype. D\u1eef li\u1ec7u t\u1eeb h\u01a1n 220.000 l\u01b0\u1ee3t tr\u1ea3 l\u1eddi b\u1ea3ng h\u1ecfi Munich Chronotype Questionnaire cho th\u1ea5y chronotype ph\u00e2n b\u1ed1 g\u1ea7n nh\u01b0 h\u00ecnh chu\u00f4ng (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019). Ngh\u0129a l\u00e0 ph\u1ea7n \u0111\u00f4ng ch\u00fang ta \u1edf kho\u1ea3ng gi\u1eefa, ch\u1ee9 kh\u00f4ng chia g\u1ecdn th\u00e0nh hai phe &#8220;c\u00fa \u0111\u00eam&#8221; v\u00e0 &#8220;chim s\u01a1n ca&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chronotype ch\u1ecbu \u1ea3nh h\u01b0\u1edfng c\u1ee7a di truy\u1ec1n, \u00e1nh s\u00e1ng v\u00e0 tu\u1ed5i t\u00e1c (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019). N\u00f3 mu\u1ed9n d\u1ea7n t\u1eeb kho\u1ea3ng 10 tu\u1ed5i \u0111\u1ebfn cu\u1ed1i tu\u1ed5i v\u1ecb th\u00e0nh ni\u00ean (kho\u1ea3ng 20 tu\u1ed5i), r\u1ed3i s\u1edbm d\u1ea7n tr\u1edf l\u1ea1i. \u1ede tr\u1ebb em v\u00e0 ng\u01b0\u1eddi l\u1edbn, ng\u01b0\u1eddi d\u00e0nh nhi\u1ec1u th\u1eddi gian ngo\u00e0i tr\u1eddi th\u01b0\u1eddng c\u00f3 chronotype s\u1edbm h\u01a1n (m\u1ed1i li\u00ean quan n\u00e0y kh\u00f4ng r\u00f5 \u1edf tu\u1ed5i v\u1ecb th\u00e0nh ni\u00ean), c\u00f2n \u00e1nh s\u00e1ng nh\u00e2n t\u1ea1o bu\u1ed5i t\u1ed1i c\u00f3 xu h\u01b0\u1edbng \u0111\u1ea9y \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc mu\u1ed9n \u0111i (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019). V\u1ec1 m\u00e0n h\u00ecnh bu\u1ed5i t\u1ed1i, 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<\/a> gi\u00fap t\u00e1ch b\u1ea1ch lo ng\u1ea1i c\u00f3 c\u01a1 s\u1edf v\u00e0 l\u1eddi \u0111\u1ed3n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ng\u1ee7 n\u01b0\u1edbng, n\u1ee3 ng\u1ee7 v\u00e0 l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i kh\u00e1c nhau th\u1ebf n\u00e0o?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ba kh\u00e1i ni\u1ec7m n\u00e0y li\u00ean quan nh\u01b0ng kh\u00f4ng gi\u1ed1ng nhau, v\u00e0 r\u1ea5t kh\u00f3 t\u00e1ch ri\u00eang t\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u00fang (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Kh\u00e1i ni\u1ec7m<\/th><th>Hi\u1ec3u ng\u1eafn g\u1ecdn<\/th><th>\u0110i\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y<\/th><\/tr><\/thead><tbody><tr><td>N\u1ee3 ng\u1ee7 (sleep debt)<\/td><td>Ng\u1ee7 \u00edt h\u01a1n nhu c\u1ea7u trong c\u00e1c ng\u00e0y l\u00e0m vi\u1ec7c<\/td><td>Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00f3i chung c\u1ea7n 7-9 gi\u1edd m\u1ed7i \u0111\u00eam (National Sleep Foundation, 2023)<\/td><\/tr><tr><td>Ng\u1ee7 b\u00f9 (catch-up sleep)<\/td><td>Ng\u1ee7 d\u00e0i h\u01a1n v\u00e0o ng\u00e0y ngh\u1ec9 \u0111\u1ec3 tr\u1ea3 n\u1ee3 ng\u1ee7<\/td><td>Th\u00eam 1-2 gi\u1edd m\u1ed7i ng\u00e0y ngh\u1ec9 c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i cho ph\u1ea7n l\u1edbn ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7 (National Sleep Foundation, 2023)<\/td><\/tr><tr><td>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i<\/td><td>Gi\u1edd ng\u1ee7, gi\u1edd d\u1eady ng\u00e0y ngh\u1ec9 tr\u00f4i mu\u1ed9n so v\u1edbi ng\u00e0y l\u00e0m vi\u1ec7c<\/td><td>Li\u00ean quan \u0111\u1ebfn n\u1ee3 ng\u1ee7, n\u00ean kh\u00f3 bi\u1ebft t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn t\u1eeb l\u1ec7ch gi\u1edd hay t\u1eeb thi\u1ebfu ng\u1ee7 (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">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> \u0111\u00e3 ph\u00e2n t\u00edch k\u1ef9 c\u00e2u h\u1ecfi &#8220;ng\u1ee7 b\u00f9 c\u00f3 tr\u1ea3 \u0111\u01b0\u1ee3c n\u1ee3 ng\u1ee7 kh\u00f4ng&#8221;. B\u00e0i n\u00e0y b\u00e0n v\u1ec1 gi\u1edd gi\u1ea5c b\u1ecb x\u00f4 l\u1ec7ch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe ra sao?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3 cho th\u1ea5y m\u1ed1i li\u00ean quan, nh\u01b0ng ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 kh\u1eb3ng \u0111\u1ecbnh quan h\u1ec7 nh\u00e2n qu\u1ea3. \u0110\u1ed9 l\u1ec7ch l\u1edbn \u0111i k\u00e8m ch\u1ebf \u0111\u1ed9 \u0103n k\u00e9m l\u00e0nh m\u1ea1nh h\u01a1n, kh\u1ea3 n\u0103ng h\u00fat thu\u1ed1c cao h\u01a1n, k\u1ebft qu\u1ea3 h\u1ecdc t\u1eadp k\u00e9m h\u01a1n v\u00e0 m\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t ph\u00e2n t\u00edch g\u1ed9p (meta-analysis) ghi nh\u1eadn ng\u01b0\u1eddi l\u1ec7ch nhi\u1ec1u c\u00f3 v\u00f2ng eo l\u1edbn h\u01a1n kho\u1ea3ng 0,8 cm so v\u1edbi ng\u01b0\u1eddi l\u1ec7ch \u00edt, nh\u01b0ng kh\u00f4ng kh\u00e1c bi\u1ec7t r\u00f5 v\u1ec1 ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI) hay \u0111\u01b0\u1eddng huy\u1ebft l\u00fac \u0111\u00f3i; ph\u1ea7n ph\u00e2n t\u00edch n\u00e0y ch\u1ec9 d\u1ef1a tr\u00ean 8 nghi\u00ean c\u1ee9u (Zhang v\u00e0 c\u1ed9ng s\u1ef1, 2022).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong nghi\u00ean c\u1ee9u ZOE PREDICT 1 v\u1edbi 934 ng\u01b0\u1eddi, nh\u00f3m l\u1ec7ch t\u1eeb 1,5 gi\u1edd tr\u1edf l\u00ean c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng ch\u1ebf \u0111\u1ed9 \u0103n th\u1ea5p h\u01a1n \u0111\u00f4i ch\u00fat v\u00e0 kh\u00e1c bi\u1ec7t \u1edf 17 lo\u00e0i vi khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t, nh\u01b0ng kh\u00f4ng kh\u00e1c v\u1ec1 \u0111\u01b0\u1eddng huy\u1ebft hay m\u1ee1 m\u00e1u. \u0110\u00e2y l\u00e0 nghi\u00ean c\u1ee9u c\u1eaft ngang n\u00ean ch\u01b0a th\u1ec3 n\u00f3i l\u1ec7ch gi\u1edd g\u00e2y ra c\u00e1c kh\u00e1c bi\u1ec7t \u0111\u00f3 (Bermingham v\u00e0 c\u1ed9ng s\u1ef1, 2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n, k\u1ebft qu\u1ea3 c\u00f2n ch\u01b0a th\u1ed1ng nh\u1ea5t. C\u00f3 nghi\u00ean c\u1ee9u th\u1ea5y ng\u01b0\u1eddi l\u1ec7ch t\u1eeb 2 gi\u1edd tr\u1edf l\u00ean c\u00f3 tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m n\u1eb7ng h\u01a1n, c\u00f3 nghi\u00ean c\u1ee9u th\u00ec kh\u00f4ng (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021). V\u00ec v\u1eady, h\u00e3y nh\u1edb r\u1eb1ng <a href=\"https:\/\/dykhoa.com\/blog\/mot-nghien-cuu-moi-co-du-de-ket-luan\/\">m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01a1n l\u1ebb ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 k\u1ebft lu\u1eadn<\/a>, nh\u1ea5t l\u00e0 khi \u0111\u00f3 l\u00e0 nghi\u00ean c\u1ee9u c\u1eaft ngang.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u1eady c\u00f3 n\u00ean b\u1ecf h\u1eb3n th\u00f3i quen ng\u1ee7 n\u01b0\u1edbng?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng nh\u1ea5t thi\u1ebft. Roenneberg v\u00e0 c\u1ed9ng s\u1ef1 l\u01b0u \u00fd r\u1eb1ng g\u1ed1c r\u1ec5 v\u1ea5n \u0111\u1ec1 l\u00e0 l\u1ecbch ng\u00e0y l\u00e0m vi\u1ec7c \u00e9p gi\u1ea5c ng\u1ee7, ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u1ea3n th\u00e2n gi\u1ea5c ng\u1ee7 b\u00f9 ng\u00e0y ngh\u1ec9 (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019). Qu\u1ef9 Gi\u1ea5c ng\u1ee7 Qu\u1ed1c gia Hoa K\u1ef3 (National Sleep Foundation) c\u0169ng cho r\u1eb1ng ng\u1ee7 th\u00eam 1-2 gi\u1edd v\u00e0o ng\u00e0y ngh\u1ec9 c\u00f3 th\u1ec3 gi\u00fap ph\u1ea7n l\u1edbn ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7, \u0111\u1ed3ng th\u1eddi khuy\u1ebfn kh\u00edch gi\u1eef gi\u1edd \u0111i ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c d\u1eady nh\u1ea5t qu\u00e1n (National Sleep Foundation, 2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e0i c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh v\u1eeba ph\u1ea3i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u01afu ti\u00ean ng\u1ee7 \u0111\u1ee7 v\u00e0o ng\u00e0y th\u01b0\u1eddng \u0111\u1ec3 cu\u1ed1i tu\u1ea7n kh\u00f4ng ph\u1ea3i b\u00f9 qu\u00e1 nhi\u1ec1u (National Sleep Foundation, 2023).<\/li>\n\n<li>N\u1ebfu c\u1ea7n ng\u1ee7 b\u00f9, h\u00e3y th\u1eed \u0111i ng\u1ee7 s\u1edbm h\u01a1n thay v\u00ec ch\u1ec9 d\u1eady mu\u1ed9n h\u1eb3n. Theo c\u00e1ch t\u00ednh \u1edf tr\u00ean, l\u00e0m v\u1eady gi\u00fap \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 \u00edt b\u1ecb x\u00f4 l\u1ec7ch h\u01a1n.<\/li>\n\n<li>Ra ngo\u00e0i tr\u1eddi ho\u1eb7c ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng v\u00e0o bu\u1ed5i s\u00e1ng, gi\u1ea3m \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o bu\u1ed5i t\u1ed1i. B\u00e0i t\u1ed5ng quan n\u00eau \u0111\u00e2y l\u00e0 c\u00e1ch c\u00f3 th\u1ec3 gi\u00fap \u0111\u01b0a nh\u1ecbp sinh h\u1ecdc s\u1edbm h\u01a1n, ch\u1ee9 ch\u01b0a ph\u1ea3i bi\u1ec7n ph\u00e1p \u0111\u00e3 \u0111\u01b0\u1ee3c ki\u1ec3m ch\u1ee9ng \u0111\u1ea7y \u0111\u1ee7 (Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021).<\/li>\n\n<li>H\u1ea1n ch\u1ebf nh\u1eefng \u0111\u00eam th\u1ee9c khuya v\u00ec l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i; b\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/vi-sao-thich-tri-hoan-di-ngu-luot-dien-thoai\/\">v\u00ec sao ta th\u00edch tr\u00ec ho\u00e3n \u0111i ng\u1ee7 \u0111\u1ec3 l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i<\/a> ph\u00e2n t\u00edch k\u1ef9 th\u00f3i quen n\u00e0y.<\/li>\n<\/ul>\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\">L\u00e0m sao t\u1ef1 bi\u1ebft m\u00ecnh b\u1ecb l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i bao nhi\u00eau?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea1n ghi l\u1ea1i gi\u1edd ng\u1ee7 v\u00e0 gi\u1edd d\u1eady th\u1ef1c t\u1ebf trong m\u1ed9t tu\u1ea7n, t\u00ednh \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 c\u1ee7a ng\u00e0y l\u00e0m vi\u1ec7c v\u00e0 ng\u00e0y ngh\u1ec9, r\u1ed3i l\u1ea5y hi\u1ec7u s\u1ed1 (Roenneberg v\u00e0 c\u1ed9ng s\u1ef1, 2019). L\u01b0u \u00fd t\u00ednh th\u1eddi gian ng\u1ee7 th\u1eadt, kh\u00f4ng ph\u1ea3i th\u1eddi gian n\u1eb1m tr\u00ean gi\u01b0\u1eddng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">L\u1ec7ch bao nhi\u00eau gi\u1edd th\u00ec \u0111\u00e1ng lo?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u01b0a c\u00f3 ng\u01b0\u1ee1ng ch\u1ea9n \u0111o\u00e1n ch\u00ednh th\u1ee9c. C\u00e1c nghi\u00ean c\u1ee9u th\u01b0\u1eddng d\u00f9ng m\u1ed1c t\u1eeb 1 gi\u1edd ho\u1eb7c 1,5 gi\u1edd \u0111\u1ec3 ph\u00e2n nh\u00f3m (Bermingham v\u00e0 c\u1ed9ng s\u1ef1, 2023; Caliandro v\u00e0 c\u1ed9ng s\u1ef1, 2021). \u0110\u00f3 l\u00e0 m\u1ed1c nghi\u00ean c\u1ee9u, kh\u00f4ng ph\u1ea3i ranh gi\u1edbi kh\u1ecfe v\u00e0 b\u1ec7nh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">B\u1ea5m ho\u00e3n b\u00e1o th\u1ee9c s\u00e1ng th\u1ee9 Hai c\u00f3 gi\u00fap \u0111\u1ee1 m\u1ec7t h\u01a1n?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00f3 l\u00e0 chuy\u1ec7n ng\u00e1i ng\u1ee7 sau khi th\u1ee9c d\u1eady, kh\u00e1c v\u1edbi l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i. Xem 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 \u0111\u1ec3 ng\u1ee7 th\u00eam 5 ph\u00fat c\u00f3 th\u1ef1c s\u1ef1 t\u1ed1t<\/a>.<\/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\">S\u00e1ng th\u1ee9 Hai u\u1ec3 o\u1ea3i c\u00f3 th\u1ec3 kh\u00f4ng ch\u1ec9 do thi\u1ebfu ng\u1ee7, m\u00e0 c\u00f2n do gi\u1edd gi\u1ea5c cu\u1ed1i tu\u1ea7n tr\u00f4i qu\u00e1 xa ng\u00e0y th\u01b0\u1eddng. L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t s\u1ed1 ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe, nh\u01b0ng ch\u01b0a \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 tr\u1ef1c ti\u1ebfp g\u00e2y b\u1ec7nh. C\u00e1ch th\u1ef1c t\u1ebf: ng\u1ee7 \u0111\u1ee7 trong tu\u1ea7n, ng\u1ee7 b\u00f9 v\u1eeba ph\u1ea3i, gi\u1eef gi\u1edd d\u1eady t\u01b0\u01a1ng \u0111\u1ed1i \u0111\u1ec1u.<\/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 (5 ngu\u1ed3n)<\/summary>\n<ul class=\"wp-block-list\">\n<li>Bermingham, K. M., Stensrud, S., Asnicar, F., Valdes, A. M., Franks, P. W., Wolf, J., Hadjigeorgiou, G., Davies, R., Spector, T. D., Segata, N., Berry, S. E., &amp; Hall, W. L. (2023). Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort. <em>European Journal of Nutrition, 62<\/em>(8), 3135-3147. https:\/\/doi.org\/10.1007\/s00394-023-03204-x<\/li>\n\n<li>Caliandro, R., Streng, A. A., van Kerkhof, L. W. M., van der Horst, G. T. J., &amp; Chaves, I. (2021). Social jetlag and related risks for human health: A timely review. <em>Nutrients, 13<\/em>(12), 4543. https:\/\/doi.org\/10.3390\/nu13124543<\/li>\n\n<li>National Sleep Foundation. (2023, ng\u00e0y 6 th\u00e1ng 9). <em>Consistent sleep schedules with new consensus guideline<\/em>. https:\/\/www.thensf.org\/sleep-schedules-sleep-timing-guideline\/<\/li>\n\n<li>Roenneberg, T., Pilz, L. K., Zerbini, G., &amp; Winnebeck, E. C. (2019). Chronotype and social jetlag: A (self-) critical review. <em>Biology, 8<\/em>(3), 54. https:\/\/doi.org\/10.3390\/biology8030054<\/li>\n\n<li>Zhang, R., Cai, X., Lin, C., Yang, W., Lv, F., Wu, J., &amp; Ji, L. (2022). The association between metabolic parameters and evening chronotype and social jetlag in non-shift workers: A meta-analysis. <em>Frontiers in Endocrinology, 13<\/em>, 1008820. https:\/\/doi.org\/10.3389\/fendo.2022.1008820<\/li>\n<\/ul>\n<\/details>\n","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 tr\u1ea3 b\u1edbt n\u1ee3 ng\u1ee7, nh\u01b0ng d\u1eady qu\u00e1 mu\u1ed9n d\u1ec5 g\u00e2y l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i, khi\u1ebfn s\u00e1ng th\u1ee9 Hai nh\u01b0 v\u1eeba bay qua m\u00fai gi\u1edd kh\u00e1c.<\/p>\n","protected":false},"author":1,"featured_media":6418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[599,801,606,607,68],"class_list":["post-5099","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-suc-khoe","tag-giac-ngu","tag-lech-mui-gio-xa-hoi","tag-ngu-nuong","tag-nhip-sinh-hoc","tag-social-jetlag"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n v\u00e0 l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag)<\/title>\n<meta name=\"description\" content=\"L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec, v\u00ec sao ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 khi\u1ebfn s\u00e1ng th\u1ee9 Hai m\u1ec7t h\u01a1n, v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 m\u00e0 kh\u00f4ng x\u00f4 l\u1ec7ch nh\u1ecbp sinh h\u1ecdc.\" \/>\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-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n v\u00e0 l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag)\" \/>\n<meta property=\"og:description\" content=\"L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec, v\u00ec sao ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 khi\u1ebfn s\u00e1ng th\u1ee9 Hai m\u1ec7t h\u01a1n, v\u00e0 c\u00e1ch ng\u1ee7 b\u00f9 m\u00e0 kh\u00f4ng x\u00f4 l\u1ec7ch nh\u1ecbp sinh h\u1ecdc.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dykhoa.com\/blog\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\/\" \/>\n<meta property=\"og:site_name\" content=\"Dy Khoa Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/zykhoa\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-13T02:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dykhoa.com\/blog\/wp-content\/uploads\/2026\/10\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\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=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/blog\\\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\\\/\"},\"author\":{\"@id\":\"https:\\\/\\\/dykhoa.com\\\/#person\"},\"headline\":\"Ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n c\u00f3 g\u00e2y &#8220;l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i&#8221; 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