{"id":144346,"date":"2025-01-29T14:13:49","date_gmt":"2025-01-29T22:13:49","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-conquer-jet-lag-and-sleep-soundly-while-traveling\/"},"modified":"2025-01-29T15:40:08","modified_gmt":"2025-01-29T23:40:08","slug":"how-to-conquer-jet-lag-and-sleep-soundly-while-traveling","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/how-to-conquer-jet-lag-and-sleep-soundly-while-traveling\/","title":{"rendered":"X\u00f3a tan m\u1ec7t m\u1ecfi ch\u00eanh l\u1ec7ch m\u00fai gi\u1edd, ng\u1ee7 ngon khi du l\u1ecbch"},"content":{"rendered":"

Chinh ph\u1ee5c m\u1ec7t m\u1ecfi do l\u1ec7ch m\u00fai gi\u1edd v\u00e0 ng\u1ee7 ngon khi \u0111i du l\u1ecbch<\/p>\n

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t chuy\u1ebfn \u0111i th\u00fa v\u1ecb v\u00e0 hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, l\u1ec7ch m\u00fai gi\u1edd (jet lag) th\u01b0\u1eddng g\u00e2y ra m\u1ec7t m\u1ecfi, kh\u00f3 ng\u1ee7 v\u00e0 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 tinh th\u1ea7n trong su\u1ed1t chuy\u1ebfn h\u00e0nh tr\u00ecnh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ed1i ph\u00f3 v\u1edbi jet lag v\u00e0 t\u1eadn h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 ngon l\u00e0nh ngay c\u1ea3 khi \u0111ang tr\u00ean \u0111\u01b0\u1eddng du l\u1ecbch.<\/p>\n

Hi\u1ec3u r\u00f5 v\u1ec1 l\u1ec7ch m\u00fai gi\u1edd<\/h3>\n

L\u1ec7ch m\u00fai gi\u1edd x\u1ea3y ra khi c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i th\u00edch nghi v\u1edbi m\u00fai gi\u1edd m\u1edbi m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t. Nh\u1ecbp \u0111i\u1ec7u sinh h\u1ecdc t\u1ef1 nhi\u00ean (circadian rhythm), \u0111i\u1ec1u khi\u1ec3n chu k\u1ef3 ng\u1ee7-th\u1ee9c c\u1ee7a b\u1ea1n, b\u1ecb x\u00e1o tr\u1ed9n, d\u1eabn \u0111\u1ebfn kh\u00f3 ng\u1ee7, m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung v\u00e0 c\u00e1c tri\u1ec7u ch\u1ee9ng kh\u00e1c. M\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a jet lag ph\u1ee5 thu\u1ed9c v\u00e0o s\u1ed1 m\u00fai gi\u1edd b\u1ea1n v\u01b0\u1ee3t qua v\u00e0 h\u01b0\u1edbng di chuy\u1ec3n (bay v\u1ec1 ph\u00eda \u0111\u00f4ng th\u01b0\u1eddng kh\u00f3 th\u00edch nghi h\u01a1n).<\/p>\n\n\n\n\n\n\n\n\n
H\u01b0\u1edbng di chuy\u1ec3n<\/th>\nS\u1ed1 m\u00fai gi\u1edd v\u01b0\u1ee3t qua<\/th>\nM\u1ee9c \u0111\u1ed9 jet lag<\/th>\nTh\u1eddi gian ph\u1ee5c h\u1ed3i<\/th>\n<\/tr>\n<\/thead>\n
\u0110\u00f4ng<\/td>\n5-7<\/td>\nCao<\/td>\n5-7 ng\u00e0y<\/td>\n<\/tr>\n
T\u00e2y<\/td>\n5-7<\/td>\nTrung b\u00ecnh<\/td>\n3-5 ng\u00e0y<\/td>\n<\/tr>\n
\u0110\u00f4ng<\/td>\n1-3<\/td>\nTh\u1ea5p<\/td>\n1-3 ng\u00e0y<\/td>\n<\/tr>\n
T\u00e2y<\/td>\n1-3<\/td>\nTh\u1ea5p<\/td>\n1-2 ng\u00e0y<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u0110i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc tr\u01b0\u1edbc khi kh\u1edfi h\u00e0nh<\/h3>\n

Vi\u1ec7c chu\u1ea9n b\u1ecb tr\u01b0\u1edbc khi l\u00ean m\u00e1y bay r\u1ea5t quan tr\u1ecdng. B\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc c\u1ee7a m\u00ecnh v\u00e0i ng\u00e0y tr\u01b0\u1edbc chuy\u1ebfn \u0111i. N\u1ebfu bay v\u1ec1 ph\u00eda \u0111\u00f4ng, h\u00e3y \u0111i ng\u1ee7 s\u1edbm h\u01a1n b\u00ecnh th\u01b0\u1eddng; n\u1ebfu bay v\u1ec1 ph\u00eda t\u00e2y, h\u00e3y \u0111i ng\u1ee7 mu\u1ed9n h\u01a1n. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi d\u1ea7n v\u1edbi m\u00fai gi\u1edd m\u1edbi.<\/p>\n

T\u1ed1i \u01b0u h\u00f3a chuy\u1ebfn bay c\u1ee7a b\u1ea1n<\/h3>\n

L\u1ef1a ch\u1ecdn th\u1eddi gian bay c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 jet lag. N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y c\u1ed1 g\u1eafng bay v\u00e0o ban \u0111\u00eam \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 tr\u00ean m\u00e1y bay. H\u1ea1n ch\u1ebf u\u1ed1ng r\u01b0\u1ee3u v\u00e0 c\u00e0 ph\u00ea tr\u01b0\u1edbc v\u00e0 trong su\u1ed1t chuy\u1ebfn bay v\u00ec ch\u00fang c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i tr\u00ean m\u00e1y bay<\/h3>\n

Mang theo m\u1ed9t chi\u1ebfc m\u1eb7t n\u1ea1 ng\u1ee7, n\u00fat b\u1ecbt tai, v\u00e0 g\u1ed1i du l\u1ecbch \u0111\u1ec3 t\u1ea1o ra m\u1ed9t kh\u00f4ng gian ri\u00eang t\u01b0 v\u00e0 y\u00ean t\u0129nh. Ch\u1ecdn m\u1ed9t b\u1ed9 qu\u1ea7n \u00e1o tho\u1ea3i m\u00e1i, ch\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i nh\u01b0 cotton ho\u1eb7c l\u1ee5a. N\u1ebfu c\u1ea7n, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng nh\u1eefng s\u1ea3n ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean.<\/p>\n

Th\u00edch nghi v\u1edbi m\u00fai gi\u1edd m\u1edbi m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb<\/h3>\n

Khi \u0111\u1ebfn n\u01a1i, h\u00e3y c\u1ed1 g\u1eafng \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh \u0103n u\u1ed1ng v\u00e0 ng\u1ee7 ngh\u1ec9 theo m\u00fai gi\u1edd m\u1edbi c\u00e0ng s\u1edbm c\u00e0ng t\u1ed1t. H\u00e3y ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u1ec3 gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh. Tr\u00e1nh ng\u1ee7 tr\u01b0a d\u00e0i, thay v\u00e0o \u0111\u00f3 h\u00e3y ng\u1ee7 ng\u1eafn v\u00e0o bu\u1ed5i chi\u1ec1u \u0111\u1ec3 l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n<\/h3>\n

\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng c\u0169ng h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111i\u1ec1u ch\u1ec9nh m\u00fai gi\u1edd. Tr\u00e1nh \u0103n \u0111\u1ed3 \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1, \u0111\u1ed3 u\u1ed1ng c\u00f3 ga. U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 lu\u00f4n \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc. T\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111i b\u1ed9 gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n.<\/p>\n

S\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/h3>\n

N\u1ebfu kh\u00f3 ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n, yoga, ho\u1eb7c nghe nh\u1ea1c nh\u1eb9 nh\u00e0ng. Tuy nhi\u00ean, tr\u00e1nh s\u1eed d\u1ee5ng thu\u1ed1c ng\u1ee7 n\u1ebfu kh\u00f4ng c\u00f3 ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129. M\u1ed9t s\u1ed1 lo\u1ea1i tinh d\u1ea7u nh\u01b0 lavender c\u0169ng c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n

K\u1ebft lu\u1eadn<\/p>\n

Chinh ph\u1ee5c jet lag v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 ngon khi \u0111i du l\u1ecbch c\u1ea7n s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng v\u00e0 ki\u00ean tr\u00ec. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u1ed1i \u0111a \u1ea3nh h\u01b0\u1edfng c\u1ee7a l\u1ec7ch m\u00fai gi\u1edd v\u00e0 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n chuy\u1ebfn \u0111i c\u1ee7a m\u00ecnh. H\u00e3y nh\u1edb r\u1eb1ng m\u1ed7i ng\u01b0\u1eddi c\u00f3 m\u1ed9t ph\u1ea3n \u1ee9ng kh\u00e1c nhau v\u1edbi jet lag, v\u00ec v\u1eady h\u00e3y t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi b\u1ea3n th\u00e2n m\u00ecnh.<\/p>\n","protected":false},"excerpt":{"rendered":"

Chinh ph\u1ee5c m\u1ec7t m\u1ecfi do l\u1ec7ch m\u00fai gi\u1edd v\u00e0 ng\u1ee7 ngon khi \u0111i du l\u1ecbch Gi\u1ea5c ng\u1ee7 ngon l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t chuy\u1ebfn \u0111i th\u00fa v\u1ecb v\u00e0 hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, l\u1ec7ch m\u00fai gi\u1edd (jet lag) th\u01b0\u1eddng g\u00e2y ra m\u1ec7t m\u1ecfi, kh\u00f3 ng\u1ee7 v\u00e0 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 tinh<\/p>\n","protected":false},"author":1,"featured_media":51095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-144346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping-vi","prodpage-classic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/144346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/comments?post=144346"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/144346\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/51095"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=144346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=144346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=144346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}