{"id":6591,"date":"2026-10-13T23:24:55","date_gmt":"2026-10-13T16:24:55","guid":{"rendered":"https:\/\/dykhoa.com\/blog\/?post_type=thuat_ngu&#038;p=6591"},"modified":"2026-10-13T23:24:55","modified_gmt":"2026-10-13T16:24:55","slug":"lech-mui-gio-xa-hoi-social-jetlag","status":"publish","type":"thuat_ngu","link":"https:\/\/dykhoa.com\/blog\/thuat-ngu\/lech-mui-gio-xa-hoi-social-jetlag\/","title":{"rendered":"L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec?"},"content":{"rendered":"<p>Ng\u00e0y th\u01b0\u1eddng b\u1ea1n ng\u1ee7 l\u00fac 0 gi\u1edd, d\u1eady 6 gi\u1edd \u0111\u1ec3 k\u1ecbp \u0111i l\u00e0m; cu\u1ed1i tu\u1ea7n ng\u1ee7 l\u00fac 2 gi\u1edd, d\u1eady 10 gi\u1edd. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i: \u0111\u1ed9 ch\u00eanh gi\u1eefa th\u1eddi gian sinh h\u1ecdc v\u00e0 th\u1eddi gian x\u00e3 h\u1ed9i, m\u1ed9t d\u1ea1ng l\u1ec7ch nh\u1ecbp sinh h\u1ecdc (Roenneberg v\u00e0 cs., 2019).<\/p>\n<h2>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i \u0111\u01b0\u1ee3c t\u00ednh th\u1ebf n\u00e0o?<\/h2>\n<p>C\u00e1ch t\u00ednh ph\u1ed5 bi\u1ebfn l\u1ea5y tr\u1ecb tuy\u1ec7t \u0111\u1ed1i c\u1ee7a hi\u1ec7u s\u1ed1 gi\u1eefa \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 ng\u00e0y ngh\u1ec9 (MSF) v\u00e0 \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 ng\u00e0y l\u00e0m vi\u1ec7c (MSW) (Roenneberg v\u00e0 cs., 2019). \u1ede v\u00ed d\u1ee5 tr\u00ean, \u0111i\u1ec3m gi\u1eefa gi\u1ea5c ng\u1ee7 ng\u00e0y th\u01b0\u1eddng l\u00e0 3 gi\u1edd, ng\u00e0y ngh\u1ec9 l\u00e0 6 gi\u1edd, n\u00ean m\u1ee9c l\u1ec7ch l\u00e0 3 gi\u1edd. Kh\u00e1i ni\u1ec7m \u0111\u01b0\u1ee3c Wittmann v\u00e0 c\u1ed9ng s\u1ef1 m\u00f4 t\u1ea3 n\u0103m 2006 (Caliandro v\u00e0 cs., 2021).<\/p>\n<p>M\u1ee9c l\u1ec7ch ph\u1ee5 thu\u1ed9c ki\u1ec3u th\u1eddi gian sinh h\u1ecdc (chronotype), t\u1ee9c th\u1eddi \u0111i\u1ec3m \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a m\u1ed7i ng\u01b0\u1eddi kh\u1edbp v\u1edbi chu k\u1ef3 s\u00e1ng t\u1ed1i. Ng\u01b0\u1eddi c\u00f3 ki\u1ec3u th\u1eddi gian mu\u1ed9n th\u01b0\u1eddng l\u1ec7ch nhi\u1ec1u h\u01a1n (Roenneberg v\u00e0 cs., 2019).<\/p>\n<h2>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i \u1ea3nh h\u01b0\u1edfng s\u1ee9c kh\u1ecfe ra sao?<\/h2>\n<p>Theo t\u1ed5ng quan c\u1ee7a Caliandro v\u00e0 cs. (2021), \u1edf c\u00e1c n\u01b0\u1edbc c\u00f4ng nghi\u1ec7p, kho\u1ea3ng 70% ng\u01b0\u1eddi \u0111i h\u1ecdc, \u0111i l\u00e0m 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. M\u1ee9c l\u1ec7ch l\u1edbn c\u00f3 li\u00ean quan \u0111\u1ebfn h\u00fat thu\u1ed1c, ch\u1ebf \u0111\u1ed9 \u0103n k\u00e9m l\u00e0nh m\u1ea1nh, thay \u0111\u1ed5i chuy\u1ec3n h\u00f3a v\u00e0 k\u1ebft qu\u1ea3 h\u1ecdc t\u1eadp k\u00e9m h\u01a1n. Tuy nhi\u00ean, ph\u1ea7n l\u1edbn l\u00e0 nghi\u00ean c\u1ee9u c\u1eaft ngang n\u00ean ch\u01b0a ch\u1ee9ng minh \u0111\u01b0\u1ee3c quan h\u1ec7 nh\u00e2n qu\u1ea3, v\u00e0 k\u1ebft qu\u1ea3 v\u1ec1 tr\u1ea7m c\u1ea3m ch\u01b0a nh\u1ea5t qu\u00e1n (Roenneberg v\u00e0 cs., 2019). B\u00e0i <a href=\"https:\/\/dykhoa.com\/blog\/ngu-nuong-cuoi-tuan-va-con-met-moi-dau-tuan\/\">ng\u1ee7 n\u01b0\u1edbng cu\u1ed1i tu\u1ea7n v\u00e0 c\u01a1n m\u1ec7t m\u1ecfi \u0111\u1ea7u tu\u1ea7n<\/a> ph\u00e2n t\u00edch k\u1ef9 h\u01a1n.<\/p>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i kh\u00e1c jet lag khi bay th\u1ebf n\u00e0o?<\/h3>\n<p>Jet lag khi bay \u0111\u1ebfn t\u1eeb vi\u1ec7c \u0111\u1ed5i m\u00fai gi\u1edd \u0111\u1ecba l\u00fd. L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i l\u00e0 \u0111\u1ed9 ch\u00eanh k\u00e9o d\u00e0i, l\u1eb7p l\u1ea1i theo tu\u1ea7n gi\u1eefa \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc v\u00e0 l\u1ecbch x\u00e3 h\u1ed9i (Roenneberg v\u00e0 cs., 2019).<\/p>\n<h3>C\u00f3 c\u00e1ch n\u00e0o gi\u1ea3m l\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i?<\/h3>\n<p>T\u1ed5ng quan c\u1ee7a Caliandro v\u00e0 cs. (2021) g\u1ee3i \u00fd l\u1ecbch l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp linh ho\u1ea1t h\u01a1n, t\u0103ng ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng bu\u1ed5i s\u00e1ng v\u00e0 gi\u1ea3m \u00e1nh s\u00e1ng bu\u1ed5i t\u1ed1i, nh\u01b0ng l\u01b0u \u00fd hi\u1ec3u bi\u1ebft v\u1ec1 hi\u1ec7u qu\u1ea3 c\u1ee7a c\u00e1c bi\u1ec7n ph\u00e1p can thi\u1ec7p c\u00f2n h\u1ea1n ch\u1ebf. C\u00f3 n\u00ean ng\u1ee7 b\u00f9 hay kh\u00f4ng \u0111\u01b0\u1ee3c b\u00e0n 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 hi\u1ec7u qu\u1ea3 kh\u00f4ng<\/a>.<\/p>\n<p><em>N\u1ed9i dung mang t\u00ednh th\u00f4ng tin, kh\u00f4ng thay th\u1ebf t\u01b0 v\u1ea5n y khoa cho t\u1eebng c\u00e1 nh\u00e2n.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec? C\u00e1ch t\u00ednh t\u1eeb gi\u1edd ng\u1ee7 ng\u00e0y th\u01b0\u1eddng v\u00e0 cu\u1ed1i tu\u1ea7n, m\u1ee9c \u0111\u1ed9 ph\u1ed5 bi\u1ebfn v\u00e0 m\u1ed1i li\u00ean h\u1ec7 v\u1edbi s\u1ee9c kh\u1ecfe theo nghi\u00ean c\u1ee9u.<\/p>\n","protected":false},"author":1,"featured_media":0,"template":"","nhom_thuat_ngu":[473],"class_list":["post-6591","thuat_ngu","type-thuat_ngu","status-publish","hentry","nhom_thuat_ngu-truyen-thong-suc-khoe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec? - Dy Khoa Blog<\/title>\n<meta name=\"description\" content=\"L\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i (social jetlag) l\u00e0 g\u00ec? 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