Circadian Health Glossary
Social Jet Lag
Social jet lag is the misalignment between your body’s internal clock and the demands of your everyday schedule. It occurs when the natural circadian rhythms that regulate sleep are disrupted by changes in routine – commonly caused by staying up late on weekends and shifting your body clock’s routine drastically on a weekly basis. In essence, it is the jet lag we experience due to social pressures, making Mondays feel like a grueling rebound from the weekend – similar to the fatigue felt after an overseas flight.
How Does It Affect Our Sleep and Health?
- Difficulty falling asleep
- Fragmentedsleep
- Daytime sleepiness
- Metabolic issues
- Cognitive decline
- Mental health
- Increased risk of chronic diseases
Tips on How You Can Beat Your Social Jet Lag
There are strategies to mitigate social jet lag and bring your internal clock and external demands back into harmony.
Keep a consistent sleep schedule. Aim for the same sleep duration every night, to straighten your body’s natural cycle.
Get enough natural light. It helps maintain your circadian rhythm while minimizing exposure to bright screens and intense lighting during the evening to prevent the suppression of melatonin, which aids in sleep.
Limit the number of naps during the day. Long or late afternoon naps have a chance to affect your regular sleep schedule.