Traveling across time zones isn't the only cause of jet lag; altering your sleep schedule on weekends, like staying up late and then sleeping in, can also lead to a form of jet lag – known as social jet lag.
This phenomenon, unrelated to air travel, often occurs when social commitments disrupt our sleep patterns, leading to disorientation. It's especially prevalent in teenagers who tend to sleep in on their days off.
But how can you spot social jet lag, whether in yourself or your teenager and more importantly, how can you manage it?
Below, we'll explore social jet lag more closely and offer practical tips for readjusting your sleep schedule and overcoming its effects resulting in poor sleep.
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Why Does it Happen?
It occurs because of a mismatch between your internal body clock, or circadian rhythm, and the sleep schedule dictated by your social or work commitments. Your circadian rhythm is like an internal 24-hour clock regulating when you feel awake and sleepy, mainly in response to light and darkness.
You might stick to seven to nine hours on a strict schedule during the workweek due to job or school demands. Come the weekend, however, social activities or the desire to unwind can lead to staying up late and sleeping in. This shift in sleep patterns, even if it's just for a day or two, can disrupt your circadian rhythm drastically.
Read More: Why Is a Sleep Schedule Important
Your internal clock gets confused. It's expecting you to sleep and have regular wake times, but your social life has other plans. This clash leads to the groggy, out-of-sync feeling you experience, similar to when traveling across time zones and adjusting to a new local time – hence the term 'social jet lag.'
For instance, staying up late on a Saturday and then sleeping in on Sunday can often make it challenging to fall asleep on Sunday night.
Final Thoughts
Sleep is essential to maintaining our health, whether you're an early riser or a night owl, so it goes without saying that good sleep habits promote better health outcomes. Don't curb fun weekend plans to ensure you're in bed by a certain hour, but try to stray as little as possible from your regular sleeping hours to avoid the nasty effects of social jet lag.
And because this tends to affect teens more than adults, keep an eye on your kids' sleep schedules and encourage them to do the same. Little changes can create better sleep!
Citations/Resources
[1] Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: misalignment of biological and social time. Chronobiology international, 23(1-2), 497–509. View Study
[2] Caliandro, R., Streng, A. A., van Kerkhof, L., van der Horst, G., & Chaves, I. (2021). Social Jetlag and Related Risks for Human Health: A Timely Review. Nutrients, 13(12), 4543. View Study
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[4] Parsons, M., Moffitt, T., Gregory, A. et al. Social jetlag, obesity and metabolic disorder: investigation in a cohort study. Int J Obes 39, 842–848 (2015). View Study
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[6] Lillehei, A. S., Halcón, L. L., Savik, K., & Reis, R. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. Journal of alternative and complementary medicine (New York, N.Y.), 21(7), 430–438. View Study