Social jet lag: what is it and how it impacts sleep and health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
If you're losing sleep due to work or your social life, you could have social jet lag. Learn how sleep patterns create a broken sleep schedule that disrupts your circadian rhythm.
In today's fast-paced world, balancing our busy lives with quality sleep can be a real challenge. This is where the concept of social jet lag comes into play. Social jet lag is all about the conflict between our body's natural sleep patterns and the demands of our social lives. Think of it as a broken sleep schedule that happens not because of flying across time zones, but due to our daily routines.
This mismatch can lead to sleep debt, where you're not getting enough rest. And that, in turn, can throw off our biological clock, which is like an internal timekeeper, managing everything from when we feel sleepy to when we're wide awake.
Whether it's keeping a consistent sleep schedule or understanding our circadian rhythms, there are plenty of practical ways we can address social jet lag, manage it, and improve our sleep patterns. This is crucial, because good sleep is not just about feeling rested — it's a cornerstone of our overall health and wellbeing.
What is the definition of social jet lag?
Social jet lag occurs where there's a mismatch between your natural circadian rhythms and the demands of your social life or work, leading to irregular sleep patterns. This results in disrupted sleep schedules, often characterized by different wake and sleep times on workdays versus free days.
Social jet lag is more than just feeling groggy on a Monday morning. It's about the consistent mismatch between your body's natural sleep pattern and the sleep schedule you follow due to social commitments, work (especially shift work), or other commitments. This mismatch affects not just your sleep but your overall sense of wellbeing, from making you feel perpetually tired and cranky, to potentially more serious health impacts.
What is sleep debt, and how does it relate to social jet lag?
Sleep debt is like a bank account where you owe hours of rest instead of money. Every time you cut your sleep short, you add to this debt. Over time, the accumulated lack of sleep adds up, and the consequences can span far beyond just normal fatigue.
In some cases, sleep debt occurs because you’re trying to squeeze in social time after work. In other cases, you may spend your weekends out with friends, depriving yourself of sleep, which leads you into Monday morning feeling exhausted. This is the intersection where sleep debt and social jet lag meet.
How your circadian rhythm (part of your biological clock) relates to social jet lag
Your biological clock is crucial for keeping your body running smoothly. And where social jet lag is concerned, it has an impact. Social jet lag does more than just make you feel tired — it can upset your circadian rhythm with potentially significant impacts.
Your circadian rhythm is an internal schedule that tells your body when to sleep, wake up, eat, and more. It responds to light and darkness in your environment, helping to regulate your sleep-wake cycle. But when social jet lag comes into play, your schedule gets all mixed up. Staying up late and sleeping in on weekends can throw your circadian rhythm off track, confusing your body.
The physical and mental health consequences of social jet lag
Social jet lag isn't just a minor inconvenience. It can be a significant issue that could affect many aspects of your health and life. Here are four reasons you should take steps to align your sleep schedule with your body's natural rhythm.
Sleep misalignment can leave you tired both day and night
Social jet lag means you might find it hard to fall asleep or wake up when you need to. This can lead to insomnia or excessive sleepiness during the day.
Irregular sleep patterns can lead to low mood and poor concentration
When your sleep cycle is off, it can affect your mood. You might feel more irritable or have trouble focusing on tasks.
Social jet lag can mean an increased risk to your long-term health
Over time, if social jet lag is not addressed, it can increase the risk of serious health conditions like heart disease, obesity, and diabetes. This is because consistent, good-quality sleep is essential for your body to function properly.
An out of balance biological clock can be detrimental to your wellbeing
When you're constantly fighting against your natural sleep patterns, it can take a toll on your overall sense of wellbeing. You might feel less energetic and not as ready to tackle your day.
How to beat social jet lag and mindfully get rid of sleep debt in 5 steps
Tackling social jet lag might seem daunting. By introducing some practical changes to your routine, you can realign your sleep schedule, overcome social jet lag and improve your sense of wellbeing. Consistency is key. The more you can align your daily habits with your body's natural rhythm, the better your sleep and overall health will be.
1. Stick to a consistent sleep schedule
Go to bed and wake up at the same time every day, even on weekends. This helps your body's internal clock to get in a rhythm and reduces the impact of social jet lag.
💙 One of the best ways to stick to a consistent sleep schedule is to create a wind down routine that you look forward to each evening. To add some movement to this time of day, check out Evening Wind Down with Mel Mah.
2. Create a relaxing bedtime routine
Practice calming activities before bed, like reading a book or taking a warm bath. This signals to your body that it's time to wind down and get ready for sleep.
💙 Sometimes the right bedtime story can set the mood for a peaceful night’s rest. Check out our Sleep Stories like The Nordland Night Train.
3. Get regular exposure to natural light
Spend time outside during daylight, especially in the morning. Natural light helps regulate your circadian rhythm, making it easier to wake up and feel alert.
4. Try making sure you’re more active during the day
Engage in regular physical activity, but try to avoid intense workouts close to bedtime. Light, calming exercise can help you fall asleep more easily and enjoy deeper sleep, but high-intensity exercise too close to bed can actually keep you awake and alert.
💙 Explore our Mindful Walking meditation options, and try moving your body while practicing mindfulness.
5. Be mindful of your eating and drinking habits
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep patterns and make it harder to get restful sleep.
Social jet lag FAQs
What is an example of social jet lag?
An example of social jet lag is when you have a regular routine during the week, like waking up at 6am for work, but on weekends you stay up late watching movies and don't get out of bed until noon. This shift in your sleep schedule on weekends compared to weekdays is what we call social jet lag.
How do you treat social jet lag?
To treat social jet lag, try to keep a consistent sleep schedule throughout the whole week, even on weekends. Work on creating a relaxing bedtime routine, get exposure to natural light during the day, stay active, and be mindful of your diet, especially before bedtime. These steps help realign your sleep patterns with your body's natural clock.
How does it feel to have social jet lag?
Having social jet lag can make you feel constantly tired, even after a full night's sleep. You might struggle to wake up in the morning and feel sleepy or unfocused during the day. It can feel like you're always trying to catch up on sleep, but never quite getting there.
What are the negative health consequences of social jet lag?
The negative health consequences of social jet lag can include a range of issues like poor sleep quality, mood swings, difficulty concentrating, and reduced productivity. Over time, it can also increase the risk of more serious health problems like obesity, heart disease, and diabetes due to the ongoing disruption of your sleep and biological rhythms.
What is sleep debt?
Sleep debt is the difference between the amount of sleep you should be getting and the amount you actually get. It accumulates over time if you consistently miss out on the recommended amount of sleep, leading to a feeling of chronic tiredness and potentially other health issues.
Why is having a sleep schedule important?
Having a sleep schedule is important because it helps regulate your body's internal clock, or circadian rhythm. This regulation is crucial for good sleep quality and overall health. A consistent sleep schedule helps your body anticipate when to feel sleepy and when to wake up, making it easier to fall asleep and wake up feeling rested.
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