{"id":47995,"date":"2026-10-26T04:23:42","date_gmt":"2026-10-26T04:23:42","guid":{"rendered":"https:\/\/www.worldclock.com\/tinh-jet-lag\/"},"modified":"2026-10-26T04:23:42","modified_gmt":"2026-10-26T04:23:42","slug":"tinh-jet-lag","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/vi\/tinh-jet-lag\/","title":{"rendered":"T\u00ednh jet lag"},"content":{"rendered":"<div class=\"wc wc-tool-page wc-tool-page--jetlag\"><header class=\"wc-thero\"><div class=\"wc-thero__text\"><nav class=\"wc-crumbs\" aria-label=\"Breadcrumb\"><ol><li><a href=\"https:\/\/www.worldclock.com\/vi\/\">\u0110\u1ed3ng h\u1ed3 th\u1ebf gi\u1edbi<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/vi\/cong-cu\/\">C\u00f4ng c\u1ee5 th\u1eddi gian<\/a><\/li><li><span aria-current=\"page\">T\u00ednh jet lag<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\u2708\ufe0f<\/span> C\u00f4ng c\u1ee5 mi\u1ec5n ph\u00ed<\/p><h1 class=\"wc-thero__title\">T\u00ednh jet lag<\/h1><p class=\"wc-thero__lead\">Nh\u1eadp n\u01a1i b\u1ea1n bay \u0111i v\u00e0 bay \u0111\u1ebfn \u0111\u1ec3 nh\u1eadn k\u1ebf ho\u1ea1ch t\u1eebng ng\u00e0y: khi n\u00e0o ng\u1ee7, khi n\u00e0o n\u00ean ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng v\u00e0 khi n\u00e0o n\u00ean tr\u00e1nh.<\/p><\/div><\/header><div class=\"wc-tool\"><div class=\"wc-jet\" data-wc-tool=\"jetlag\" data-from=\"{&quot;n&quot;:&quot;London&quot;,&quot;t&quot;:&quot;Europe\\\/London&quot;,&quot;f&quot;:&quot;gb&quot;}\" data-to=\"{&quot;n&quot;:&quot;Bangkok&quot;,&quot;t&quot;:&quot;Asia\\\/Bangkok&quot;,&quot;f&quot;:&quot;th&quot;}\"><div class=\"wc-jet__form\"><div class=\"wc-field\"><span>Bay t\u1eeb<\/span><div class=\"wc-jet__city\" data-city=\"from\"><\/div><div class=\"wc-search wc-search--tool\" data-wc-search data-mode=\"add\" data-side=\"from\"><input type=\"search\" placeholder=\"\u0110\u1ed5i th\u00e0nh ph\u1ed1 kh\u1edfi h\u00e0nh\u2026\" aria-label=\"\u0110\u1ed5i th\u00e0nh ph\u1ed1 kh\u1edfi h\u00e0nh\u2026\" autocomplete=\"off\"><ul class=\"wc-search__results\" hidden><\/ul><\/div><\/div><div class=\"wc-field\"><span>Bay \u0111\u1ebfn<\/span><div class=\"wc-jet__city\" data-city=\"to\"><\/div><div class=\"wc-search wc-search--tool\" data-wc-search data-mode=\"add\" data-side=\"to\"><input type=\"search\" placeholder=\"\u0110\u1ed5i \u0111i\u1ec3m \u0111\u1ebfn\u2026\" aria-label=\"\u0110\u1ed5i \u0111i\u1ec3m \u0111\u1ebfn\u2026\" autocomplete=\"off\"><ul class=\"wc-search__results\" hidden><\/ul><\/div><\/div><label class=\"wc-field\"><span>Ng\u00e0y \u0111\u1ebfn<\/span><input type=\"date\" data-date><\/label><label class=\"wc-field\"><span>B\u1ea1n th\u01b0\u1eddng ng\u1ee7<\/span><select data-sleep><option value=\"22\">22:00 \u2013 06:00<\/option><option value=\"23\" selected>23:00 \u2013 07:00<\/option><option value=\"0\">00:00 \u2013 08:00<\/option><option value=\"1\">01:00 \u2013 09:00<\/option><\/select><\/label><\/div><div class=\"wc-jet__result\" data-result><\/div><div class=\"wc-jet__plan\" data-plan><\/div><p class=\"wc-tnote\">\u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn chung d\u1ef1a tr\u00ean c\u00e1ch \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ph\u1ea3n \u1ee9ng v\u1edbi \u00e1nh s\u00e1ng, kh\u00f4ng ph\u1ea3i l\u1eddi khuy\u00ean y t\u1ebf. H\u00e3y h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi d\u00f9ng melatonin ho\u1eb7c thu\u1ed1c ng\u1ee7.<\/p><\/div><\/div><section class=\"wc-section wc-tool-info\"><div class=\"wc-prose\"><h2>K\u1ebf ho\u1ea1ch ch\u1ed1ng jet lag ho\u1ea1t \u0111\u1ed9ng th\u1ebf n\u00e0o<\/h2><p>Jet lag x\u1ea3y ra v\u00ec \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc (nh\u1ecbp sinh h\u1ecdc) c\u1ee7a b\u1ea1n v\u1eabn theo gi\u1edd \u1edf nh\u00e0 sau khi h\u1ea1 c\u00e1nh. N\u00f3 d\u1ecbch chuy\u1ec3n kho\u1ea3ng <strong>1 gi\u1edd m\u1ed7i ng\u00e0y khi b\u1ea1n bay v\u1ec1 ph\u00eda \u0111\u00f4ng<\/strong> v\u00e0 kho\u1ea3ng <strong>1,5 gi\u1edd m\u1ed7i ng\u00e0y khi bay v\u1ec1 ph\u00eda t\u00e2y<\/strong> \u2013 \u0111\u00f3 l\u00e0 l\u00fd do bay v\u1ec1 ph\u00eda \u0111\u00f4ng th\u01b0\u1eddng m\u1ec7t h\u01a1n.<\/p><p>\u00c1nh s\u00e1ng l\u00e0 t\u00edn hi\u1ec7u m\u1ea1nh nh\u1ea5t \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc. \u00c1nh s\u00e1ng trong nh\u1eefng gi\u1edd <em>sau<\/em> th\u1eddi \u0111i\u1ec3m th\u00e2n nhi\u1ec7t th\u1ea5p nh\u1ea5t (kho\u1ea3ng hai gi\u1edd tr\u01b0\u1edbc gi\u1edd th\u1ee9c d\u1eady b\u00ecnh th\u01b0\u1eddng) \u0111\u1ea9y \u0111\u1ed3ng h\u1ed3 s\u1edbm l\u00ean; \u00e1nh s\u00e1ng trong nh\u1eefng gi\u1edd <em>tr\u01b0\u1edbc<\/em> th\u1eddi \u0111i\u1ec3m \u0111\u00f3 \u0111\u1ea9y \u0111\u1ed3ng h\u1ed3 mu\u1ed9n \u0111i. K\u1ebf ho\u1ea1ch \u1edf tr\u00ean s\u1eafp x\u1ebfp th\u1eddi gian ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng v\u00e0 b\u00f3ng t\u1ed1i \u0111\u1ec3 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc d\u1ecbch chuy\u1ec3n \u0111\u00fang h\u01b0\u1edbng \u2013 v\u00e0 c\u1ea3nh b\u00e1o khi \u00e1nh s\u00e1ng bu\u1ed5i s\u00e1ng s\u1ebd \u0111\u1ea9y n\u00f3 sai h\u01b0\u1edbng sau m\u1ed9t chuy\u1ebfn bay d\u00e0i v\u1ec1 ph\u00eda \u0111\u00f4ng.<\/p><h2>M\u1eb9o nhanh<\/h2><ul><li>D\u1eddi gi\u1edd \u0111i ng\u1ee7 1 gi\u1edd m\u1ed7i ng\u00e0y theo gi\u1edd n\u01a1i \u0111\u1ebfn trong 2\u20133 ng\u00e0y tr\u01b0\u1edbc chuy\u1ebfn bay.<\/li><li>U\u1ed1ng n\u01b0\u1edbc v\u00e0 h\u1ea1n ch\u1ebf r\u01b0\u1ee3u bia, c\u00e0 ph\u00ea tr\u00ean m\u00e1y bay.<\/li><li>Khi \u0111\u1ebfn n\u01a1i, \u0103n u\u1ed1ng theo gi\u1edd \u0111\u1ecba ph\u01b0\u01a1ng v\u00e0 ng\u1ee7 tr\u01b0a kh\u00f4ng qu\u00e1 30 ph\u00fat.<\/li><\/ul><\/div><\/section><section class=\"wc-section wc-faq\"><h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2><details><summary>Jet lag k\u00e9o d\u00e0i bao l\u00e2u?<\/summary><p>Theo kinh nghi\u1ec7m, kho\u1ea3ng m\u1ed9t ng\u00e0y cho m\u1ed7i m\u00fai gi\u1edd \u0111i qua khi bay v\u1ec1 ph\u00eda \u0111\u00f4ng, v\u00e0 \u00edt h\u01a1n m\u1ed9t ch\u00fat \u2013 kho\u1ea3ng hai ng\u00e0y cho m\u1ed7i ba m\u00fai gi\u1edd \u2013 khi bay v\u1ec1 ph\u00eda t\u00e2y.<\/p><\/details><details><summary>Jet lag n\u1eb7ng h\u01a1n khi bay v\u1ec1 ph\u00eda \u0111\u00f4ng hay ph\u00eda t\u00e2y?<\/summary><p>Ph\u00eda \u0111\u00f4ng. Bay v\u1ec1 ph\u00eda \u0111\u00f4ng ngh\u0129a l\u00e0 b\u1ea1n ph\u1ea3i ng\u1ee7 s\u1edbm h\u01a1n m\u1ee9c c\u01a1 th\u1ec3 mu\u1ed1n, v\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc d\u1ecbch s\u1edbm l\u00ean ch\u1eadm h\u01a1n so v\u1edbi d\u1ecbch mu\u1ed9n \u0111i.<\/p><\/details><details><summary>Bay theo h\u01b0\u1edbng b\u1eafc \u2013 nam c\u00f3 b\u1ecb jet lag kh\u00f4ng?<\/summary><p>Kh\u00f4ng. Jet lag xu\u1ea5t ph\u00e1t t\u1eeb vi\u1ec7c \u0111i qua c\u00e1c m\u00fai gi\u1edd. M\u1ed9t chuy\u1ebfn bay d\u00e0i t\u1eeb ch\u00e2u \u00c2u \u0111\u1ebfn Nam Phi g\u00e2y m\u1ec7t m\u1ecfi nh\u01b0ng h\u1ea7u nh\u01b0 kh\u00f4ng g\u00e2y jet lag v\u00ec ch\u00eanh l\u1ec7ch gi\u1edd ch\u1ec9 m\u1ed9t ho\u1eb7c hai ti\u1ebfng.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Th\u00eam c\u00f4ng c\u1ee5 th\u1eddi gian mi\u1ec5n ph\u00ed<\/h2><a href=\"https:\/\/www.worldclock.com\/vi\/cong-cu\/\">T\u1ea5t c\u1ea3 c\u00f4ng c\u1ee5 \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--hours\" href=\"https:\/\/www.worldclock.com\/vi\/tinh-so-gio\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u231b<\/span><span class=\"wc-toolcard__name\">M\u00e1y t\u00ednh s\u1ed1 gi\u1edd<\/span><span class=\"wc-toolcard__desc\">S\u1ed1 gi\u1edd gi\u1eefa hai m\u1ed1c gi\u1edd.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timecard\" href=\"https:\/\/www.worldclock.com\/vi\/tinh-gio-cham-cong\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\uddc2\ufe0f<\/span><span class=\"wc-toolcard__name\">M\u00e1y t\u00ednh ch\u1ea5m c\u00f4ng<\/span><span class=\"wc-toolcard__desc\">Gi\u1edd l\u00e0m trong tu\u1ea7n, l\u00e0m th\u00eam &amp; ti\u1ec1n c\u00f4ng.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--decimal\" href=\"https:\/\/www.worldclock.com\/vi\/doi-gio-thap-phan\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd22<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed5i gi\u1edd th\u1eadp ph\u00e2n<\/span><span class=\"wc-toolcard__desc\">Gi\u1edd:ph\u00fat \u21c4 th\u1eadp ph\u00e2n.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--pomodoro\" href=\"https:\/\/www.worldclock.com\/vi\/hen-gio-pomodoro\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83c\udf45<\/span><span class=\"wc-toolcard__name\">H\u1eb9n gi\u1edd Pomodoro<\/span><span class=\"wc-toolcard__desc\">Phi\u00ean t\u1eadp trung 25 ph\u00fat.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--sleep\" href=\"https:\/\/www.worldclock.com\/vi\/may-tinh-gio-ngu\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\ude34<\/span><span class=\"wc-toolcard__name\">M\u00e1y t\u00ednh gi\u1edd ng\u1ee7<\/span><span class=\"wc-toolcard__desc\">Gi\u1edd \u0111i ng\u1ee7 &amp; th\u1ee9c d\u1eady t\u1ed1t nh\u1ea5t.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--markets\" href=\"https:\/\/www.worldclock.com\/vi\/gio-giao-dich-chung-khoan\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udcc8<\/span><span class=\"wc-toolcard__name\">Gi\u1edd giao d\u1ecbch ch\u1ee9ng kho\u00e1n &amp; gi\u1edd l\u00e0m vi\u1ec7c<\/span><span class=\"wc-toolcard__desc\">Th\u1ecb tr\u01b0\u1eddng c\u00f3 \u0111ang m\u1edf c\u1eeda kh\u00f4ng?<\/span><\/a><a class=\"wc-toolcard wc-toolcard--bell\" href=\"https:\/\/www.worldclock.com\/vi\/dem-nguoc-thi-truong-chung-khoan\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd14<\/span><span class=\"wc-toolcard__name\">\u0110\u1ebfm ng\u01b0\u1ee3c gi\u1edd m\u1edf c\u1eeda th\u1ecb tr\u01b0\u1eddng<\/span><span class=\"wc-toolcard__desc\">\u0110\u1ebfm ng\u01b0\u1ee3c \u0111\u1ebfn chu\u00f4ng m\u1edf c\u1eeda.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--converter\" href=\"https:\/\/www.worldclock.com\/vi\/doi-mui-gio-2\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd01<\/span><span class=\"wc-toolcard__name\">\u0110\u1ed5i m\u00fai gi\u1edd<\/span><span class=\"wc-toolcard__desc\">Quy \u0111\u1ed5i gi\u1edd gi\u1eefa m\u1ecdi th\u00e0nh ph\u1ed1.<\/span><\/a><\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_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,"_kad_post_classname":"","footnotes":"","bs_cache_bypass_cache":0,"bs_cache_related_page":0},"class_list":["post-47995","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"clocker","author_link":"https:\/\/www.worldclock.com\/vi\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/pages\/47995","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/comments?post=47995"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/pages\/47995\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/vi\/wp-json\/wp\/v2\/media?parent=47995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}