At a jet lag is often thought of as the negative effects of traveling through multiple time zones for example for a vacation or work. A social jetlag is something different but does exist. With a social jetlag the biological clock is not in line with the daily routine. Studies show that a social jetlag can have serious negative effects on mental and physical health.
Could you be suffering from social jetlag? And if so, what can you do about it?
Social jetlag, what is it?
There are big differences between the sleeping patterns of people. One is a night person and goes to bed late. The other is a morning person and goes to bed a bit earlier. These differences in sleeping patterns are also called chronotypes named.
In today’s 24-hour society, we often live under the influence of external clocks. We wake up early because we have to be at work on time, and go to bed later because we also have social activities planned. When our professional and social lives go against our chronotype, social jetlag occurs.
What does social jetlag do to our health?
When our work and social lives don’t match our natural chronotype, people often start to have two different schedules: one on weekdays and one on weekends. This means that our sleep patterns are changed twice a week, creating a constant feeling of jet lag that can have serious health consequences.
Can social jet lag be harmful to your health? People who suffer from social jet lag experience mental fog and may experience decreased memory and cognitive skills. The effects can be physical, too. In fact, people with social jet lag are three times more likely to be obese. Researchers have also found that people with the condition have a significantly higher risk of metabolic syndrome and type 2 diabetes, both of which can contribute to lifelong health problems. The greater the disconnect between your natural rhythms and the demands of the outside world, the greater your risk of chronic health problems.
How do you get rid of social jetlag?
If you think you’re suffering from social jetlag, there are several ways to get your schedule back on track. First, you need to know your natural chronotype. Understanding your natural schedule is essential to meeting it. Second, you should try to sleep at the hours your body needs it, as much as possible. This often means opting out of certain social activities or advocating for a different work schedule. Additionally, you should try to maintain the same sleep and wake hours on your days off. Even a half-hour difference can throw your circadian rhythm off.
If you can’t change your life to accommodate your biological needs, there are ways to push your internal clocks forward or back. Turning off screens or blocking out blue light with amber-colored lenses can help night owls fall asleep earlier. Similarly, exposure to morning light in the morning can help people wake up naturally earlier.
Source: www.chronobiology.com
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