{"id":3020,"date":"2018-09-03T09:11:40","date_gmt":"2018-09-02T23:11:40","guid":{"rendered":"https:\/\/sleepandlungcare.com.au\/?p=3020"},"modified":"2026-10-17T15:06:49","modified_gmt":"2026-10-17T04:06:49","slug":"jet-lag","status":"publish","type":"post","link":"https:\/\/sleepandlungcare.com.au\/vi\/jet-lag\/","title":{"rendered":"R\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd (jet lag): r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 sau khi \u0111i qua nhi\u1ec1u m\u00fai gi\u1edd"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3020\" class=\"elementor elementor-3020\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0b3c099 pbmit-col-stretched-none pbmit-cursor-color-blackish-color pbmit-bg-color-over-image elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0b3c099\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-962cca6 pbmit-bg-color-over-image\" data-id=\"962cca6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-54cf56a0 pbmit-col-stretched-none pbmit-cursor-color-blackish-color pbmit-bg-color-over-image elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"54cf56a0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3e5957b6 pbmit-bg-color-over-image\" data-id=\"3e5957b6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8e58c86 elementor-widget elementor-widget-text-editor\" data-id=\"8e58c86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>R\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd (jet lag) l\u00e0 g\u00ec?<\/h4><p>R\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 t\u1ea1m th\u1eddi \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi bay qua nhi\u1ec1u m\u00fai gi\u1edd, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi \u0111i v\u1ec1 h\u01b0\u1edbng \u0111\u00f4ng. T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c kh\u00f3 ng\u1ee7 li\u1ec1n gi\u1ea5c, m\u1ec7t m\u1ecfi ban ng\u00e0y, kh\u00f3 t\u1eadp trung v\u00e0 r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a. R\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd t\u1ef1 h\u1ebft khi \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a qu\u00fd v\u1ecb \u0111i\u1ec1u ch\u1ec9nh, nh\u01b0ng c\u00e0ng \u0111i qua nhi\u1ec1u m\u00fai gi\u1edd th\u00ec th\u1eddi gian n\u00e0y c\u00f3 th\u1ec3 c\u00e0ng l\u00e2u. C\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u0111\u01a1n gi\u1ea3n, bao g\u1ed3m ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng \u0111\u00fang th\u1eddi \u0111i\u1ec3m v\u00e0 d\u00f9ng melatonin, c\u00f3 th\u1ec3 gi\u00fap \u00edch.<\/p><p>R\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd t\u1ef1 c\u1ea3i thi\u1ec7n khi m\u1ed9t ng\u01b0\u1eddi th\u00edch nghi v\u1edbi m\u00fai gi\u1edd m\u1edbi. Nh\u01b0ng vi\u1ec7c n\u00e0y c\u00f3 th\u1ec3 m\u1ea5t v\u00e0i ng\u00e0y. C\u00e0ng \u0111i qua nhi\u1ec1u m\u00fai gi\u1edd, th\u1eddi gian \u0111\u1ec3 h\u1ebft r\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd c\u00f3 th\u1ec3 c\u00e0ng l\u00e2u.<\/p><h4>C\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a l\u1ec7ch m\u00fai gi\u1edd l\u00e0 g\u00ec?<\/h4><p>C\u00e1c tri\u1ec7u ch\u1ee9ng bao g\u1ed3m:<\/p><ul><li>C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7, ch\u1eb3ng h\u1ea1n nh\u01b0 kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 ho\u1eb7c kh\u00f3 ng\u1ee7 li\u1ec1n gi\u1ea5c<\/li><li>C\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ho\u1eb7c bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y<\/li><li>Kh\u00f3 suy ngh\u0129, kh\u00f3 t\u1eadp trung ho\u1eb7c kh\u00f3 l\u00e0m c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y<\/li><li>C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u00e1o b\u00f3n<\/li><li>C\u1ea3m th\u1ea5y kh\u00f3 \u1edf ho\u1eb7c \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n b\u00ecnh th\u01b0\u1eddng<\/li><\/ul><h4>T\u00f4i c\u00f3 n\u00ean \u0111i kh\u00e1m b\u00e1c s\u0129 ho\u1eb7c \u0111i\u1ec1u d\u01b0\u1ee1ng kh\u00f4ng?<\/h4><p>N\u1ebfu qu\u00fd v\u1ecb ngh\u0129 m\u00ecnh t\u1eebng b\u1ecb r\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd tr\u01b0\u1edbc \u0111\u00e2y, h\u00e3y n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 ho\u1eb7c \u0111i\u1ec1u d\u01b0\u1ee1ng tr\u01b0\u1edbc khi \u0111i m\u1ed9t chuy\u1ebfn bay d\u00e0i. H\u1ecd c\u00f3 th\u1ec3 gi\u00fap qu\u00fd v\u1ecb t\u00ecm ra c\u00e1ch tr\u00e1nh r\u1ed1i lo\u1ea1n do l\u1ec7ch m\u00fai gi\u1edd.<\/p><h4>L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 t\u00f4i ph\u00f2ng ng\u1eeba l\u1ec7ch m\u00fai gi\u1edd?<\/h4><p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00e0i \u0111i\u1ec1u qu\u00fd v\u1ecb c\u00f3 th\u1ec3 th\u1eed:<\/p><ul><li>Th\u1ee9c v\u00e0 ng\u1ee7 v\u00e0o nh\u1eefng gi\u1edd nh\u1ea5t \u0111\u1ecbnh. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 qu\u00fd v\u1ecb th\u00edch nghi v\u1edbi m\u00fai gi\u1edd m\u1edbi. V\u00ed d\u1ee5, qu\u00fd v\u1ecb c\u00f3 th\u1ec3:<\/li><li>Th\u1ee9c cho \u0111\u1ebfn khi tr\u1eddi t\u1ed1i n\u1ebfu qu\u00fd v\u1ecb bay v\u1ec1 h\u01b0\u1edbng t\u00e2y \u2013 Ch\u1ec9 \u0111i ng\u1ee7 khi tr\u1eddi t\u1ed1i. N\u1ebfu qu\u00fd v\u1ecb \u0111i tham quan, h\u00e3y c\u1ed1 g\u1eafng \u0111i v\u00e0o ban ng\u00e0y.<\/li><li>Tr\u00e1nh \u00e1nh s\u00e1ng m\u1ea1nh bu\u1ed5i s\u00e1ng n\u1ebfu qu\u00fd v\u1ecb bay v\u1ec1 h\u01b0\u1edbng \u0111\u00f4ng \u2013 H\u00e3y ra ngo\u00e0i c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t v\u00e0o bu\u1ed5i chi\u1ec1u. N\u1ebfu qu\u00fd v\u1ecb \u0111i tham quan ngo\u00e0i tr\u1eddi, h\u00e3y c\u1ed1 g\u1eafng \u0111i v\u00e0o bu\u1ed5i chi\u1ec1u cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi m\u00fai gi\u1edd m\u1edbi.<\/li><li>\u0102n c\u00e1c b\u1eefa \u0111\u00fang gi\u1edd \u0103n \u1edf m\u00fai gi\u1edd m\u1edbi \u2013 V\u00ed d\u1ee5, n\u1ebfu qu\u00fd v\u1ecb th\u01b0\u1eddng \u0103n tr\u01b0a v\u00e0o gi\u1eefa tr\u01b0a, h\u00e3y \u0103n v\u00e0o gi\u1eefa tr\u01b0a theo m\u00fai gi\u1edd m\u1edbi (ch\u1ee9 kh\u00f4ng ph\u1ea3i gi\u1eefa tr\u01b0a \u1edf nh\u00e0).<\/li><li>T\u1eadp th\u1ec3 d\u1ee5c m\u1ed9t ch\u00fat, nh\u01b0ng kh\u00f4ng ph\u1ea3i ngay tr\u01b0\u1edbc gi\u1edd qu\u00fd v\u1ecb ph\u1ea3i \u0111i ng\u1ee7.<\/li><\/ul><h4>Th\u1ef1c ph\u1ea9m b\u1ed5 sung ho\u1eb7c thu\u1ed1c c\u00f3 gi\u00fap gi\u1ea3m l\u1ec7ch m\u00fai gi\u1edd kh\u00f4ng?<\/h4><p>C\u00f3. M\u1ed9t lo\u1ea1i thu\u1ed1c g\u1ecdi l\u00e0 \u201cmelatonin\u201d c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 do l\u1ec7ch m\u00fai gi\u1edd khi qu\u00fd v\u1ecb bay v\u1ec1 h\u01b0\u1edbng \u0111\u00f4ng. Melatonin l\u00e0 m\u1ed9t hormone \u0111\u01b0\u1ee3c m\u1ed9t tuy\u1ebfn trong n\u00e3o s\u1ea3n xu\u1ea5t t\u1ef1 nhi\u00ean. D\u00f9ng th\u00eam melatonin c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 qu\u00fd v\u1ecb th\u00edch nghi v\u1edbi m\u00fai gi\u1edd m\u1edbi. T\u1ea1i \u00dac, m\u1ed9t s\u1ed1 s\u1ea3n ph\u1ea9m melatonin d\u00e0nh cho l\u1ec7ch m\u00fai gi\u1edd \u1edf ng\u01b0\u1eddi l\u1edbn c\u00f3 th\u1ec3 mua kh\u00f4ng c\u1ea7n toa sau khi tham v\u1ea5n d\u01b0\u1ee3c s\u0129. Li\u1ec1u th\u00f4ng th\u01b0\u1eddng l\u00e0 5 miligam sau khi tr\u1eddi t\u1ed1i m\u1ed7i \u0111\u00eam, kho\u1ea3ng n\u1eeda gi\u1edd tr\u01b0\u1edbc khi qu\u00fd v\u1ecb mu\u1ed1n \u0111i ng\u1ee7.<\/p><p>N\u1ebfu qu\u00fd v\u1ecb mu\u1ed1n th\u1eed melatonin, h\u00e3y n\u00f3i v\u1edbi b\u00e1c s\u0129 ho\u1eb7c \u0111i\u1ec1u d\u01b0\u1ee1ng. H\u1ecd c\u00f3 th\u1ec3 cho qu\u00fd v\u1ecb bi\u1ebft thu\u1ed1c c\u00f3 an to\u00e0n cho qu\u00fd v\u1ecb kh\u00f4ng.<\/p><p>Qu\u00fd v\u1ecb n\u00ean b\u1eaft \u0111\u1ea7u d\u00f9ng melatonin v\u00e0o \u0111\u00eam qu\u00fd v\u1ecb \u0111\u1ebfn n\u01a1i, l\u00fac \u0111i ng\u1ee7. Qu\u00fd v\u1ecb c\u00f3 th\u1ec3 d\u00f9ng melatonin trong t\u1ed1i \u0111a 5 \u0111\u00eam \u1edf m\u00fai gi\u1edd m\u1edbi. Sau \u0111\u00f3, qu\u00fd v\u1ecb c\u00f3 th\u1ec3 s\u1ebd kh\u00f4ng c\u1ea7n d\u00f9ng n\u1eefa.<\/p><p>Ch\u1ec9 ng\u01b0\u1eddi l\u1edbn m\u1edbi n\u00ean d\u00f9ng melatonin. C\u00e1c b\u00e1c s\u0129 ch\u01b0a bi\u1ebft li\u1ec7u thu\u1ed1c c\u00f3 gi\u00fap gi\u1ea3m l\u1ec7ch m\u00fai gi\u1edd \u1edf tr\u1ebb em hay kh\u00f4ng. Tr\u00e1nh u\u1ed1ng r\u01b0\u1ee3u bia trong khi qu\u00fd v\u1ecb \u0111ang d\u00f9ng melatonin.<\/p><h4>Melatonin c\u00f3 g\u00e2y t\u00e1c d\u1ee5ng ph\u1ee5 kh\u00f4ng?<\/h4><p>\u00a0\u2014 M\u1ed9t s\u1ed1 ng\u01b0\u1eddi g\u1eb7p t\u00e1c d\u1ee5ng ph\u1ee5 do melatonin. Nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 n\u00e0y c\u00f3 th\u1ec3 bao g\u1ed3m:<\/p><ul><li>C\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y<\/li><li>Ch\u00f3ng m\u1eb7t ho\u1eb7c l\u00fa l\u1eabn<\/li><li>Nh\u1ee9c \u0111\u1ea7u<\/li><li>Ch\u00e1n \u0103n, bu\u1ed3n n\u00f4n v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 d\u1ea1 d\u00e0y kh\u00e1c<\/li><\/ul><p>Nh\u01b0ng nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 n\u00e0y r\u1ea5t gi\u1ed1ng v\u1edbi l\u1ec7ch m\u00fai gi\u1edd. V\u00ec v\u1eady c\u00e1c b\u00e1c s\u0129 kh\u00f4ng ch\u1eafc ch\u00fang th\u1ef1c s\u1ef1 l\u00e0 t\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a melatonin hay ch\u1ec9 l\u00e0 tri\u1ec7u ch\u1ee9ng c\u1ee7a l\u1ec7ch m\u00fai gi\u1edd.<\/p><p>\u00a0<\/p><h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>Melatonin c\u00f3 gi\u00fap gi\u1ea3m l\u1ec7ch m\u00fai gi\u1edd kh\u00f4ng?<\/h3>\n<p>C\u00f3, melatonin c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 gi\u1ea5c ng\u1ee7 do l\u1ec7ch m\u00fai gi\u1edd khi bay v\u1ec1 h\u01b0\u1edbng \u0111\u00f4ng. Thu\u1ed1c th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng sau khi tr\u1eddi t\u1ed1i k\u1ec3 t\u1eeb \u0111\u00eam \u0111\u1ebfn n\u01a1i, trong t\u1ed1i \u0111a n\u0103m \u0111\u00eam, v\u00e0 ch\u1ec9 d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn.<\/p>\n<p class=\"translation-block\">B\u00e0i vi\u1ebft li\u00ean quan: <a href=\"https:\/\/sleepandlungcare.com.au\/vi\/sleep-insufficiency\/\">thi\u1ebfu ng\u1ee7<\/a> v\u00e0 <a href=\"https:\/\/sleepandlungcare.com.au\/vi\/insomnia\/\">m\u1ea5t ng\u1ee7<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Jet lag What is jet lag? Jet lag is a temporary sleep problem that affects people who fly across several time zones, particularly when travelling east. It can cause difficulty falling or staying asleep, daytime tiredness, trouble concentrating and stomach upsets. Jet lag settles on its own as your body clock adjusts, but the more [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":3027,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-3020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-disorders"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jet Lag: Symptoms, Prevention and Melatonin Advice<\/title>\n<meta name=\"description\" content=\"Jet lag causes sleep problems and daytime tiredness after flying across time zones. Learn prevention tips and how melatonin may help with sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sleepandlungcare.com.au\/vi\/jet-lag\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jet Lag: Symptoms, Prevention and Melatonin Advice\" \/>\n<meta property=\"og:description\" content=\"Jet lag causes sleep problems and daytime tiredness after flying across time zones. 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