\u0110\u00e2y l\u00e0 m\u1ed9t c\u00e2u h\u1ecfi cho cu\u1ed1i tu\u1ea7n: Chu\u00f4ng b\u00e1o th\u1ee9c c\u1ee7a b\u1ea1n reo l\u00fac m\u1ea5y gi\u1edd v\u00e0o th\u1ee9 B\u1ea3y so v\u1edbi th\u1ee9 Ba? \ud83c\udf3f \u0110\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta, c\u00f3 s\u1ef1 ch\u00eanh l\u1ec7ch m\u1ed9t ho\u1eb7c hai gi\u1edd, \u0111\u00f4i khi c\u00f2n h\u01a1n th\u1ebf n\u1eefa. Ng\u1ee7 n\u01b0\u1edbng c\u1ea3m gi\u00e1c nh\u01b0 m\u1ed9t ph\u1ea7n th\u01b0\u1edfng x\u1ee9ng \u0111\u00e1ng. Nh\u01b0ng n\u1ebfu s\u00e1ng th\u1ee9 Hai b\u1ea1n c\u1ea3m th\u1ea5y n\u1eb7ng n\u1ec1 h\u01a1n b\u00ecnh th\u01b0\u1eddng, m\u1eb9o nh\u1ecf tu\u1ea7n n\u00e0y c\u00f3 th\u1ec3 gi\u00fap \u00edch, v\u00e0 ho\u00e0n to\u00e0n mi\u1ec5n ph\u00ed.<\/p>\n
H\u00e3y ch\u1ecdn m\u1ed9t gi\u1edd th\u1ee9c d\u1eady m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec m\u1ed9t c\u00e1ch th\u1ef1c t\u1ebf trong b\u1ea3y ng\u00e0y m\u1ed9t tu\u1ea7n, v\u00e0 c\u1ed1 g\u1eafng gi\u1eef gi\u1edd gi\u1ea5c \u0111\u00f3 ch\u00eanh l\u1ec7ch kho\u1ea3ng m\u1ed9t ti\u1ebfng, k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n.<\/strong> Gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 thay \u0111\u1ed5i m\u1ed9t ch\u00fat t\u00f9y theo k\u1ebf ho\u1ea1ch c\u1ee7a b\u1ea1n. Gi\u1edd th\u1ee9c d\u1eady l\u00e0 m\u1ed1c th\u1eddi gian c\u1ed1 \u0111\u1ecbnh gi\u1eef cho m\u1ecdi th\u1ee9 kh\u00e1c \u0111\u01b0\u1ee3c \u0111\u00fang gi\u1edd.<\/p>\n C\u01a1 th\u1ec3 b\u1ea1n ho\u1ea1t \u0111\u1ed9ng d\u1ef1a tr\u00ean m\u1ed9t \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc n\u1ed9i t\u1ea1i, v\u00e0 n\u00f3 th\u00edch nh\u1eefng t\u00edn hi\u1ec7u c\u00f3 th\u1ec3 d\u1ef1 \u0111o\u00e1n \u0111\u01b0\u1ee3c. \u00c1nh s\u00e1ng, b\u1eefa \u0103n, v\u1eadn \u0111\u1ed9ng, v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 th\u1eddi gian b\u1ea1n th\u1ee9c d\u1eady m\u1ed7i s\u00e1ng l\u00e0 m\u1ed9t s\u1ed1 t\u00edn hi\u1ec7u m\u1ea1nh nh\u1ea5t. Khi th\u1eddi gian th\u1ee9c d\u1eady c\u1ee7a b\u1ea1n thay \u0111\u1ed5i li\u00ean t\u1ee5c, \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc \u0111\u00f3 ph\u1ea3i li\u00ean t\u1ee5c \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i.<\/p>\n Nh\u00e0 nghi\u00ean c\u1ee9u sinh h\u1ecdc th\u1eddi gian Till Roenneberg v\u00e0 c\u00e1c \u0111\u1ed3ng nghi\u1ec7p \u0111\u00e3 \u0111\u1eb7t t\u00ean cho m\u00f4 h\u00ecnh n\u00e0y: \u201cL\u1ec7ch m\u00fai gi\u1edd x\u00e3 h\u1ed9i.\u201d<\/strong> \u0110\u00f3 l\u00e0 kho\u1ea3ng th\u1eddi gian gi\u1eefa l\u00fac c\u01a1 th\u1ec3 b\u1ea1n t\u1ef1 nhi\u00ean ng\u1ee7 v\u00e0 l\u00fac b\u1ea1n c\u1ea7n ng\u1ee7 do l\u1ecbch tr\u00ecnh l\u00e0m vi\u1ec7c d\u00e0y \u0111\u1eb7c trong tu\u1ea7n. C\u00e1c cu\u1ed9c kh\u1ea3o s\u00e1t tr\u00ean h\u00e0ng ch\u1ee5c ngh\u00ecn ng\u01b0\u1eddi cho th\u1ea5y ph\u1ea7n l\u1edbn ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh s\u1ed1ng v\u1edbi \u00edt nh\u1ea5t m\u1ed9t gi\u1edd ng\u1ee7 nh\u01b0 v\u1eady m\u1ed7i tu\u1ea7n. \u0110i\u1ec1u \u0111\u00f3 gi\u1ed1ng nh\u01b0 vi\u1ec7c b\u1ea1n bay qua m\u1ed9t m\u00fai gi\u1edd kh\u00e1c v\u00e0o m\u1ed7i th\u1ee9 S\u00e1u v\u00e0 bay tr\u1edf l\u1ea1i v\u00e0o m\u1ed7i th\u1ee9 Hai m\u00e0 kh\u00f4ng c\u1ea7n r\u1eddi kh\u1ecfi nh\u00e0.<\/p>\n C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u c\u0169ng \u0111ang t\u00ecm hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 gi\u1ea5c ng\u1ee7. chi\u1ec1u d\u00e0i<\/em> ng\u1ee7 s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n<\/em>. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2017 v\u1ec1 sinh vi\u00ean \u0111\u1ea1i h\u1ecdc \u1edf B\u00e1o c\u00e1o khoa h\u1ecdc<\/em> Nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u1ecbch ng\u1ee7 kh\u00f4ng \u0111\u1ec1u \u0111\u1eb7n c\u00f3 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ch\u1ea1y ch\u1eadm h\u01a1n v\u00e0i gi\u1edd so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u1ecbch ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n h\u01a1n, ngay c\u1ea3 khi t\u1ed5ng th\u1eddi gian ng\u1ee7 t\u01b0\u01a1ng t\u1ef1 nhau. C\u00e1c nghi\u00ean c\u1ee9u quan s\u00e1t quy m\u00f4 l\u1edbn h\u01a1n sau \u0111\u00f3 \u0111\u00e3 li\u00ean k\u1ebft m\u00f4 h\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n h\u01a1n v\u1edbi c\u00e1c ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe d\u00e0i h\u1ea1n t\u1ed1t h\u01a1n. Nh\u1eefng nghi\u00ean c\u1ee9u n\u00e0y ch\u1ec9 ra m\u1ed1i li\u00ean h\u1ec7, ch\u1ee9 kh\u00f4ng ph\u1ea3i nguy\u00ean nh\u00e2n v\u00e0 k\u1ebft qu\u1ea3. Tuy nhi\u00ean, ch\u00fang \u0111\u1ec1u ch\u1ec9 ra c\u00f9ng m\u1ed9t \u0111i\u1ec1u: t\u00ednh nh\u1ea5t qu\u00e1n c\u00f3 th\u1ec3 quan tr\u1ecdng kh\u00f4ng k\u00e9m g\u00ec s\u1ed1 gi\u1edd ng\u1ee7.<\/p>\n Vi\u1ec7c thi\u1ebft l\u1eadp gi\u1edd th\u1ee9c d\u1eady c\u1ed1 \u0111\u1ecbnh c\u0169ng l\u00e0 m\u1ed9t ph\u1ea7n c\u1ed1t l\u00f5i c\u1ee7a nhi\u1ec1u ch\u01b0\u01a1ng tr\u00ecnh ng\u1ee7 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 s\u1eed d\u1ee5ng, b\u1edfi v\u00ec n\u00f3 gi\u00fap t\u1ea1o ra \u201c\u00e1p l\u1ef1c ng\u1ee7\u201d \u1ed5n \u0111\u1ecbnh tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7.<\/p>\n V\u1edbi k\u1ef3 ngh\u1ec9 L\u1ec5 T\u1ea1 \u01a1n v\u00e0 m\u00f9a l\u1ec5 h\u1ed9i s\u1eafp t\u1edbi, \u0111\u00e2y l\u00e0 m\u1ed9t tu\u1ea7n t\u1ed1t \u0111\u1ec3 luy\u1ec7n t\u1eadp. M\u1ed9t \u0111i\u1ec3m t\u1ef1a v\u1eefng ch\u1eafc ngay b\u00e2y gi\u1edd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng h\u1ed3i ph\u1ee5c sau nh\u1eefng b\u1eefa t\u1ed1i mu\u1ed9n v\u00e0 nh\u1eefng ng\u00e0y di chuy\u1ec3n. \u2728 \u0110\u1ec3 bi\u1ebft th\u00eam \u00fd t\u01b0\u1edfng, h\u00e3y xem th\u00eam t\u1ea1i \u0111\u00e2y. h\u01b0\u1edbng d\u1eabn v\u1ec7 sinh gi\u1ea5c ng\u1ee7<\/a> v\u00e0 ch\u00fang t\u00f4i C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 gi\u1edd ti\u1ebft ki\u1ec7m \u00e1nh s\u00e1ng ban ng\u00e0y<\/a> \u0110\u00e2y l\u00e0 nh\u1eefng cu\u1ed1n s\u00e1ch hay \u0111\u1ec3 \u0111\u1ecdc ti\u1ebfp theo.<\/p>\n T\u00f3m l\u1ea1i:<\/strong> B\u1ea1n kh\u00f4ng c\u1ea7n m\u1ed9t gi\u1edd \u0111i ng\u1ee7 ho\u00e0n h\u1ea3o. B\u1ea1n c\u1ea7n m\u1ed9t gi\u1edd th\u1ee9c d\u1eady \u0111\u00e1ng tin c\u1eady. H\u00e3y ch\u1ecdn gi\u1edd th\u1ee9c d\u1eady c\u1ee7a b\u1ea1n ngay h\u00f4m nay, gi\u1eef n\u00f3 trong v\u00f2ng m\u1ed9t gi\u1edd trong b\u1ea3y bu\u1ed5i s\u00e1ng ti\u1ebfp theo (c\u1ea3 th\u1ee9 B\u1ea3y v\u00e0 Ch\u1ee7 Nh\u1eadt n\u1eefa), v\u00e0 xem c\u1ea3m gi\u00e1c c\u1ee7a b\u1ea1n v\u00e0o th\u1ee9 Hai tu\u1ea7n sau nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n B\u00e0i vi\u1ebft n\u00e0y ch\u1ec9 cung c\u1ea5p th\u00f4ng tin chung v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 l\u1eddi khuy\u00ean y t\u1ebf. N\u1ebfu b\u1ea1n l\u00e0m ca \u0111\u00eam ho\u1eb7c ca lu\u00e2n phi\u00ean, ch\u0103m s\u00f3c tr\u1ebb s\u01a1 sinh, ho\u1eb7c b\u1ecb m\u1ea5t ng\u1ee7, ng\u01b0ng th\u1edf khi ng\u1ee7, ho\u1eb7c bu\u1ed3n ng\u1ee7 th\u01b0\u1eddng xuy\u00ean v\u00e0o ban ng\u00e0y, vui l\u00f2ng trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 \u0111\u1ec3 t\u00ecm ra l\u1ecbch tr\u00ecnh ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n.<\/em><\/p>","protected":false},"excerpt":{"rendered":" A simple Tip Tuesday habit: keep your wake-up time within about an hour, seven days a week. Research suggests sleep regularity may matter as much as sleep length. Here’s how to ease \u201csocial jetlag\u201d before the holidays.<\/p>","protected":false},"author":2,"featured_media":4292,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[71],"tags":[],"class_list":["post-4293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"taxonomy_info":{"category":[{"value":71,"label":"Wellness"}]},"featured_image_src_large":["https:\/\/olylife.international\/wp-content\/uploads\/2026\/11\/daily-steady-wake-time-20261110.jpg",1344,752,false],"author_info":{"display_name":"Jenny Balmaceda","author_link":"https:\/\/olylife.international\/vn\/author\/helloolylife-international\/"},"comment_info":0,"category_info":[{"term_id":71,"name":"Wellness","slug":"wellness","term_group":0,"term_taxonomy_id":71,"taxonomy":"category","description":"","parent":0,"count":253,"filter":"raw","cat_ID":71,"category_count":253,"category_description":"","cat_name":"Wellness","category_nicename":"wellness","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/4293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/comments?post=4293"}],"version-history":[{"count":0,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/4293\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media\/4292"}],"wp:attachment":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media?parent=4293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/categories?post=4293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/tags?post=4293"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}T\u1ea1i sao \u0111i\u1ec1u \u0111\u00f3 l\u1ea1i quan tr\u1ecdng<\/h2>\n
L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 n\u00f3 hi\u1ec7u qu\u1ea3?<\/h2>\n
\n