Social jet lag syndrome: Cause, symptoms and management
Do you enjoy staying up late followed by a day off or the weekend to catch up on sleep? If yes, you could be in a social jet lag. When you stay up late on weekdays to socialize or work and then sleep in during the weekend, your body's natural sleep clock is delayed. Sleep scientists have named this phenomenon "social jet lag."
What is social jet lag?
The discrepancy between mid-sleep hours on the nights before work/school days and those before work-free days is measured by social jet lag. It is predicted that people live more by their biological clock on days off from work and more by the social clock during the workweek. Late-night social activities, irregular work schedules, and weekend sleep-ins can all contribute to this misalignment.
Know the symptoms
Health experts have now found that late-night screen time is a primary cause of social jet lag, which then greatly increases the risk of psychological problems among people, especially teens. Other symptoms include fatigue and sleepiness, difficulty concentrating, mood swings, irritability, increased stress levels, and sleep disturbances. Disrupted sleep patterns can impact the body's digestive processes, leading to gastrointestinal discomfort.
How to prevent social jet lag?
Prevention is the key when it comes to social jet lag syndrome. By prioritizing a consistent sleep schedule, managing social activities, and creating a sleep-conducive environment, you can reduce the risk of experiencing symptoms. Remember that maintaining your body's internal clock and aligning it with your daily routine can lead to improved sleep quality, mood, and overall health and functioning of the body.
What to do?
Aim to maintain a consistent sleep schedule throughout the week, including weekends. Going to bed and waking up at the same time can help regulate your body's internal clock. Try to limit late-night outings to prevent disrupting your sleep patterns. Similarly, avoid screens before bedtime. If your social jet lag symptoms persist and significantly impact your well-being, consider consulting a sleep specialist for guidance.
