When we think of jet lag, we often think of the fatigue and disorientation that comes from traveling across multiple time zones. But there is also such a thing as social jet lag, and it is much more common than you might think. In this case, your body clock gets out of sync with your daily rhythm, often due to work, school, or social obligations. Research shows that social jet lag can have serious mental and physical consequences.
What exactly is social jet lag?
People differ greatly in their natural sleep patterns. Some are real night owls, others are early birds. These differences are also called your chronotype.
In our 24-hour society, we often live with the rhythm of the “outside world”: getting up early for work or school, working irregular hours or going to bed late for social activities. When this rhythm does not match your natural sleep pattern, social jetlag occurs – as if you travel to a different time zone several times a week, without leaving your home.
What are the effects of social jet lag?
People with social jetlag often live with two schedules: one for the week and one for the weekend or on days off. This difference disrupts the sleep pattern again and again. This can lead to a constant feeling of fatigue, concentration problems and mood swings.
But the consequences are not only mental:
- Mental fog, poorer memory and decreased cognitive performance
- Increased risk of metabolic syndrome such as obesity and type 2 diabetes
- The greater the difference between your natural rhythm and the rhythm you are supposed to follow, the greater the chance of chronic health problems.
What can you do about social jet lag?
If you suspect you may be suffering from social jetlag, there are several steps you can take to restore your biological rhythm:
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Get to know your chronotype
Understand whether you are a morning or evening person. This will help you make better choices around sleep and work. With this simple test you will quickly find out your chronotype.
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Follow your natural rhythm as much as possible
Try to adjust your sleep hours to what your body needs. This may mean turning down social obligations or trying to adjust your work hours.
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Stay consistent, even on weekends or days off
Try to go to bed and get up at the same time every day as much as possible – even on your days off.
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Use light and technology consciously
Avoid blue light in the evening (for example by using special glasses with orange -blue light blocking- lenses or apps). Expose yourself to daylight every morning or use light glasses, especially in the dark autumn and winter months, to synchronize your biological clock with the natural 24-hour rhythm.
Even if you can't completely adapt your living environment to your internal clock, you can still make big gains with small adjustments.
Source: www.chronobiology.com
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