Social jet lag is an increasingly common phenomenon where the demands of modern life dictate a lifestyle of late nights, early mornings, and constantly shifting schedules. Understanding how social jet lag works and managing it is essential for anyone looking to maintain a healthy balance in their daily life.
What is Social Jet Lag?
In 2006, German chronobiologist Till Roennerberg coined the term "social jet lag." This phenomenon refers to the misalignment between a person'scircadian rhythm and sleep schedules and activities.
According to Roennerberg, people tend to stay up later on weekends than during weekdays when they have to be on schedule for work and school obligations.
Misalignment of Biological and Social Time
Social jet lag is becoming a primary public health concern because it can negatively impact a person's physical and mental wellness.
Misalignment of biological and social time often occurs due to disrupting the natural circadian rhythms. People in industrialized countries are especially vulnerable, with two-thirds of the working and studying population experiencingsocial jet lag for extended periods.
9 Negative Health Consequences of Social Jet Lag
The way we live our lives has a significant impact on our health. Even the timing of our daily activities can also have a substantial effect on our well-being.
We experience social jet lag when our sleeping and eating habits are out of sync with our natural body clocks. For example, you are likely to suffer from social jet lag if you go to bed at 10 pm on weeknights but don't wake up until 8 am on weekends.
Unfortunately, social jet lag often results in sleep debt that causes us to suffer from adverse health consequences, such as the following:
1. Poor Sleep Quality
People with social jet lag were more likely to suffer from sleepiness during the day, insomnia at night, and poor sleep quality overall. They were also more likely to have trouble waking up in the morning and appear disoriented throughout the day.
2. Increased Risk of Depression and Anxiety
According toRoenneberg, social jet lag is responsible for almost everything wrong in our bodies, including depression and anxiety.
A study published on theNational Library of Medicine website suggests that more significant social jet lag was associated with an increased likelihood of having depressive symptoms among night shift workers due to altered sleep schedules and shorter sleep duration.
Social jet lag plays a significant role in heightening the risk for depression and anxiety due most notably to the disruption of natural body rhythms coupled with weakened emotional resilience that comes with sleep deprivation.
In addition, working night shifts may lead to disruptions in social relationships due to difficulty coordinating activities with family and friends with different schedules. Disrupted social relations can contribute to further feelings of isolation and loneliness, which are linked with increased risk for mental health conditions like depression and anxiety.
3. Memory Loss
Irregular sleep timing can result in memory loss, difficulty learning new information, and decreased cognitive abilities.
This phenomenon is often experienced by those who work nights, off-hours shifts, or travel for extended periods across different time zones.
On a chemical level,social jet lag disrupts the circadian clock, which affects the production of hormones involved in alertness and arousal, such as cortisol and adrenaline. The disruption of the regular internal body clock causes an individual to have trouble falling asleep and experience fatigue that affects memory and concentration.
4. Reduced Immune System Function
Social jet lag often throws off our internal body clock and disrupts our healthy sleep habits. Failure to address this phenomenon may result in chronic sleep deprivation, which can significantly affect our immune system.
For example, lack of sleep can also lead to an overall decrease in the production ofwhite blood cells, which are needed to help protect us against infection and disease.
Social jet lag weakens our bodies' ability to fight off infection and disease. It increases the risk for chronic inflammation, which causes long-term damage to healthy cells and decreases overall immunity.
5. Higher Blood Pressure
People who experience social jet lag have higher systolic blood pressure levels than those without, indicating that this lifestyle can increase the risk for hypertension and other cardiovascular issues.
The underlying physiological mechanisms behind social jet lag-induced hypertension are unknown. However,research suggests that it may be related to disruptions in the body's natural circadian rhythms, which regulate hormones and activate certain bodily responses at specific times of the day.
For example, elevated cortisol levels in response to stressors may trigger constriction in the arteries, leading to increased blood pressure throughout the day and during sleeping hours.
Additionally, sleep deprivation associated with misaligned circadian clocks can reduce the production of nitric oxide, which helps maintain healthy blood vessel tone and proper circulation. This contributes to elevated blood pressure during times of stress or activity.
Furthermore, diet plays a role in social jet lag-induced hypertension. Lack of a consistent sleep schedule induces the consumption of meals at irregular times. Food consumption at varying times may interfere with the body's built-in hunger cues and metabolic processes, leading to unhealthy weight gain and metabolic dysregulation.
6. Weight Gain
Disruptions in the body's biological clock can increase appetite, resulting in weight gain and obesity. Professor of Sleep Medicine, Arfeu Buxton, explains that sleeping against yourregular bedtime routine contributes to obesity.
When people experience social jet lag, their bodies struggle to adjust as they attempt to regulate their sleep-wake cycles. The irregular sleep patterns can stress the body's metabolic system, resulting in increased levels of cortisol hormone secretion. Over time, this can lead to an increase in body fat accumulation, which causes unhealthy weight gain or obesity.
Another way in which social jet lag can contribute to weight gain is through its impact on our energy balance. The continuing circadian rhythm disruptions decreaseleptin hormones while increasing ghrelin. Leptin suppresses appetite, while ghrelin triggers hunger signals in the brain.
7. Increased Risk of Heart Disease
Frequent circadian misalignment increasescardiovascular disease risk factors. People with higher levels of social jet lag were also more likely to have dyslipidemia – a condition characterized by high levels of lipids such as triglycerides and low-density lipoproteins (LDLs) that increase the risk of cardiovascular disease (CVD).
In addition, social jet lag was linked to slower arterial blood flow, which can lead to increased blood pressure and plaque formation within the arteries – all symptoms associated with CVD.
8. Decreased Cognitive Ability
Social jet lag has been associated with poorer performance on cognitive tests, such as reaction time and memory recall. This could harm decision-making ability and overall productivity.
Social jet lag could also interfere with learning and acquiring new skills due to the imbalance between the brain's prefrontal cortex (PFC) and limbic system.
The PFC controls executive functions such as working memory, problem-solving, and decision-making, while the limbic system is responsible for emotions and behavior based on memories from experiences. When these two systems are unbalanced due to lack of sleep caused by social jet lag, it can lead to irrational decisions resulting from impulsivity rather than rational thought processes.
9. Increased Risk of Diabetes
Social jet lag may increase the risk of developing type 2 diabetes by disrupting hormones responsible for regulating glucose levels in the body.
One theory is that the disruptions to the body's natural sleep rhythm prevent it from adequately regulating blood sugar levels. Another possibility is that social jet lag disrupts the body's insulin production, making it more challenging to process glucose.
What Causes Social Jet Lag?
1. Working Hours: Working long hours can have a significant impact on an individual's circadian rhythm, as well as their sleep-wake cycle. People who constantly work late shifts are more prone to social jet lag than those who maintain regular working hours.
2. Stress: Stress is another major factor that can contribute to social jet lag due to the body releasing cortisol during moments of stress, which disrupts the internal clock and circadian rhythm.
3. Social Interactions: Engaging in social activities, especially later in the evening or at night, can cause people to stay up past their usual bedtime and thus create a social jet lag effect on their bodies.
4. Alcohol and Caffeinated Beverages: Consuming alcohol and caffeinated beverages late at night can interfere with the body's natural sleep-wake cycle and cause social jetlag.
5. Excessive Technology Use: Constant exposure to technology such as phones, laptops, tablets, or television in the bedroom during nighttime hours can significantly disrupt an individual's sleep-wake cycle and cause them to experience social jet lag.
11 Tips to Prevent Social Jet Lag
Just as jet lag can make us feel out of sorts, social jet lag can leave us feeling exhausted and disconnected from the world around us. Below are a few simple things we can do to prevent social jet lag:
1. Stick to a consistent sleep schedule
Going to bed and waking up at the same time every day will help your body stay on track with its internal rhythm.
An inconsistent sleep schedule can reduce the body's natural rhythms and lead to fatigue, poor concentration, and other physical and mental health issues.
People who suffer from social jet lag often report feeling more tired during the day than if they had maintained a regular schedule. This can affect their work productivity, relationships, and overall quality of life.
Going to bed and waking up at the same time each day helps your body maintain its biological rhythm. This helps ensure you get enough restful sleep each night so your body can function correctly. When you consistently stick to a healthy sleeping pattern, your circadian rhythm will likely remain in tune with the world around you. As a result, you'll feel more alert and energized throughout the day rather than experiencing excessive fatigue or drowsiness.
2. Avoid caffeine late in the day
Caffeine can make it hard for you to fall asleep and lead to disturbed sleep patterns if consumed too close to bedtime.
Caffeine has a half-life of five hours, meaning that half of what is consumed will remain in your bloodstream after five hours; it can also take longer for other individuals to metabolize the stimulant. If an individual consumes caffeine around 6 pm, some stimulants will still be present in their bloodstream when they try to fall asleep at 11 pm or later. The best way to regulate caffeine intake is by avoiding it after 2 pm or 3 pm so that it does not affect sleep quality or regularity.
3. Exercise regularly
Regular exercise has been shown to improve the overall quality of sleep, so aim for a minimum of 30 minutes of moderate physical activity per day.
Regular exercise can be a powerful tool in alleviating the effects of social jet lag, which occurs when one's sleeping and waking times vary significantly from day to day. Social jet lag is linked to higher depression, anxiety, fatigue, and poorer overall health and well-being.
Regular exercise has been found to help address these issues by promoting healthy sleep habits. Through regular physical activity, individuals can establish consistent bedtimes and wake times that prevent their hours of sleep from fluctuating.
In addition to providing a greater sense of circadian rhythm stability, regular exercise also increases the amount of time spent in deep sleep, which is essential for restoring energy levels and boosting mood. Furthermore, certain types of physical activity, such as yoga or stretching, have provided immediate stress relief that helps bring on restful sleep at night.
Therefore, regular physical activity throughout the week can improve sleep quality and reduce the risk of developing social jet lag-related issues.
4. Avoid using electronics before bedtime
The blue light emitted from electronic devices such as cell phones and laptops suppress the production of melatonin, which is essential for good quality restful sleep.
We can effectively reduce social jet lag by avoiding electronics late at night, like cell phones, laptops, TVs, and tablets. Studies have shown that blue light from these devices suppresses melatonin production, essential for quality sleep and restfulness.
Therefore, reducing our exposure to this blue light before bedtime will help our bodies stay in sync with the natural environment and avoid feeling lethargic during the day. Additionally, being more mindful of how much time we spend on electronics throughout the day can help keep our bodies balanced. Taking regular breaks from screens and incorporating more physical activity into our daily routines can help us become more alert throughout the day so that we don't experience fatigue or fatigue-related sleepiness.
Ultimately, by making conscious decisions about how often we use electronics and engaging in activities that promote physical health, we can successfully prevent social jet lag and maintain a balance between our internal body clocks and the external environment.
5. Create a comfortable sleep environment
Your bedroom should be relaxed, dark, and free of distractions like pets or loud noises to help you get the best quality sleep possible. A comfortable sleeping environment can prevent social jet lag.
Creating a cool, dark, and distraction-free sleeping environment helps keep our circadian rhythms in sync and prevents the fatigue that comes with social jet lag.
We should keep our bedrooms at a cool temperature of between 65 and 72 degrees Fahrenheit. Doing so helps us get into deeper stages of sleep, where we can experience restorative rest.
Keeping the room dark is also essential, as this signals to our brains that it's time to go to sleep. In contrast, any light in the room can suppress melatonin production – an important hormone responsible for helping us fall asleep quickly and easily.
It's also important to try and reduce noise pollution in your bedroom by using soundproofing materials like carpets or curtains or investing in earplugs if necessary.
6. Try aromatherapy
Essential oils such as lavender can help promote relaxation and improve sleep quality if used before bedtime.
Aromatherapy is an alternative healing practice using essential oils extracted from plants to promote physical and emotional well-being.
Lavender oil is especially useful in reducing anxiety, helping to induce relaxation, and improving sleep quality. Inhaling lavender oil can help ease restlessness and tension, allowing you to fall asleep easier. Additionally, lavender oil can help lower heart rate and blood pressure, which often elevate when experiencing jet lag.
Studies have also suggested that aroma therapy works fast as it absorbs quickly through the nose into the bloodstream due to its small molecular structure. Therefore, sufferers of social jet lag may experience immediate benefits from lavender essential oils by inhaling them before bedtime.
7. Avoid eating late at night
Eating large meals close to bedtime will reduce your body's ability to reach deep restorative sleep stages due to increased digestion effort.
People who suffer from social jet lag should understand the importance of proper meal timing. Eating late at night can affect the quality and quantity of your sleep, as it increases digestion effort and reduces your body's ability to reach deep restorative sleep stages.
The best practice is to avoid eating large meals close to bedtime, especially those high in fat and sugar or containing caffeine, which can disrupt restful sleep. Studies have shown that late-night snacking can lead to poorer sleep quality for up to four hours after eating.
Additionally, certain foods such as dairy products, spicy dishes, and acidic fruits can cause indigestion and stomach discomfort, making it more challenging to settle in for a good night's sleep. Proper meal timing is essential for people with social jet lag since it helps maintain healthy circadian rhythms, which are necessary for vital bodily functions like hormone regulation, blood pressure control, and energy metabolism.
Our internal systems can be thrown off balance when our body clock is out of sync due to an altered sleeping pattern. An imbalance in internal systems may lead to poor physical health and mental well-being. Therefore, if you suffer from social jet lag, you should keep regular meal times and avoid eating late at night to ensure your body has enough time for digestion before heading off into dreamland.
8. Take a hot bath before bed
Soaking in a warm bath for 20-30 minutes will help your body relax and prepare for a good night's rest by causing an increase in core body temperature that slowly drops as you get out of the tub.
9. Avoid alcohol
While alcohol may initially make you feel relaxed and tired, it will disrupt your sleep later in the night and lead to fragmented rest.
For many people, social jet lag can be caused by alcohol consumption. Drinking alcohol before bedtime can disrupt your internal clock, leading to a wide range of adverse effects on your health and well-being.
Avoiding alcohol before bedtime is one of the best ways to prevent social jet lag. Alcohol will initially make you feel relaxed and tired, but this feeling will quickly dissipate as it impacts your sleep quality later in the night. Drinking alcohol suppresses REM sleep and reduces total sleep time, leading to fragmented rest that leaves you exhausted the next day.
Not only does this negatively impact your energy levels, but it is also associated with an increased risk of diabetes, obesity, and cardiovascular disease.
Furthermore, drinking alcohol before bedtime can lead to snoring and sleep apnea which can cause serious health risks if left untreated.
Instead, substitute snacks like nuts or fruits, which provide essential vitamins and minerals without compromising sleep quality later in the night. Additionally, exercising regularly during the day has been shown to improve overall sleeping patterns, thereby helping reduce social jet lag symptoms such as fatigue and difficulty concentrating throughout the day
10. Practice relaxation techniques
Relaxation methods such as yoga, meditation, or even deep breathing exercises can help reduce stress levels and improve sleep quality.
Relaxation techniques can effectively deal with the effects of social jet lag, as these methods can help reduce stress levels, leading to better quality sleep.
Additionally, relaxation exercises such as yoga and meditation can help create a sense of calm and inner peace, allowing individuals to cope more easily with the physical and psychological consequences of social jet lag. Deep breathing exercises can also be very beneficial in this respect. They can relax both body and mind while providing clarity, allowing people to better tune into their body's needs and rhythms.
Furthermore, studies have found that relaxation techniques can improve alertness during the day by increasing melatonin levels at night – an essential hormone for regulating sleep-wake cycles. Therefore, incorporating relaxation practices into one's daily routine is a great way to combat the challenges posed by social jet lag.
11. Get enough sunlight during the day
Sunlight helps to reset our body's internal clock, so aim to get at least 15 minutes of outdoor time each day. This will also help regulate your body's melatonin production, essential for proper sleep-wake cycle maintenance.
Your Chronotype and Severity of the Impact of Social Jet Lag
Chronotype, also known as an individual's natural sleep pattern, has three categories: morningness, eveningness, and intermediate types.
Those who classify as "morning" types generally wake up and go to bed earlier than their "evening" counterparts, who typically stay up later and wake up later. Intermediate types usually fall between the extremes both in wake times and bedtimes.
Individuals with extreme chronotypes (morning or evening) experience greater levels of social jet lag than their intermediate counterparts, meaning they are more likely to feel the effects of adjusting their sleep schedule for work or school days. This is because those with extreme chronotypes have more difficulty shifting from their routine to accommodate a different sleeping schedule than those who identify as an intermediate type.
Young people who tend towards an extreme chronotype risk developing irregular circadian rhythms, which can further contribute to poor sleep quality and high levels of social jet lag.
Screen Time and Social Jet Lag
Irregular bedtime and wake-up habits on school days and weekends are strongly associated withsocial jet lag because it can lead to delayed sleep onset or advanced sleep offset. A study showed that adolescents who reported texting late at night were more likely to experience social jetlag than those who refrain from texting at night.
Increased screen time was also linked with increased social jet lag. Students spending time on screens three hours before bedtime experienced significantly greater levels of social jet lag than those who used them one hour before bedtime or not at all.
This suggests that late-night texting and digital media use can disrupt natural rhythms, leading to an alteration in internal clocks, which can cause fatigue, impaired cognitive performance, and mood disturbances during academic tasks like exams, lectures, and presentations.
Furthermore, researchers believe that teenagers' higher prevalence of social jet lag might be due to their greater affinity for digital devices such as smartphones compared to adults. They spend more time using these devices during evening hours when their bodies should be winding down for bedtime.
Late-night exposure to blue light emitted from electronic devices is another potential source of disruption of circadian rhythms. It suppresses melatonin production in the brain, leading to difficulty sleeping and decreased alertness during daytime hours when energy should be high.
Overall, considerable evidence links irregular sleep patterns with increased nighttime texting and extended screen time, resulting in increased levels of social jet lag among adolescents, which can have long-term psychological health implications if left unaddressed.
Therefore parents should make sure their children stick to regular bedtimes both on weekdays and weekends to get adequate amounts of restful sleep, which will ultimately benefit them during academic pursuits throughout their lives.
Symptoms of Social Jet Lag
1. Poor sleep quality: When our body clocks are out of sync with the environment, it can disrupt our sleeping pattern and cause an overall lack of quality sleep.
2. Fatigue and exhaustion: This is closely related to the poor quality of sleep that often occurs when we experience social jetlag. We may feel more tired than usual, even after getting adequate sleep.
3. Irritability and mood swings: Social jet lag can cause sudden changes in our moods, resulting in difficulty managing our emotions.
4. Difficulty concentrating and focusing: Since there is a disconnect between our bodies and the environment, it's common for us to have difficulty concentrating and focusing on tasks.
5. Alterations in appetite: Changes to our body clocks can also lead to fluctuations in our hunger levels and cravings for certain types of food, which may interfere with our ability to adhere to a healthy eating plan.
5 Mindfulness Techniques to Reduce the Symptoms of Social Jet Lag
Mindfulness techniques are an effective solution for reducing the effects of social jet lag. These techniques help people stay present and focused on the moment rather than worrying about what's coming next.
Below are some mindfulness techniques you can use to reduce symptoms of social jetlag:
1. Mindful Eating. Eating with awareness and intention is one of the most effective mindfulness techniques for reducing social jet lag symptoms. Being mindful of your food choices can help you avoid overeating, which significantly contributes to fatigue and other physical problems associated with social jet lag.
2. Journaling. Writing down your feelings and experiences can help you gain clarity on what could be causing your social jet lag symptoms. Taking a few moments each day to reflect on how you're feeling can bring greater insight into the causes of your fatigue, anxiety, or depression and allow you to make healthier lifestyle choices that will reduce these symptoms in the long term.
3. Exercise. Exercise is a great way to boost energy levels and reduce fatigue associated with social jet lag. Even if you don't have time to go to the gym, taking a walk or doing some simple stretching or yoga postures can help reduce tension in your body and give you an energizing boost.
4. Meditation. Taking time out of your day to practice meditation can be deeply calming and help reset your inner clock so that you can better manage stress and anxiety related to social jet lag symptoms. There are many different types of meditation available, from guided mindfulness exercises to focusing on breath, mantra, or other objects of concentration – all of which can help reduce social jet lag symptoms.
5. Connecting with Nature. Spending time outdoors connecting with nature can significantly reduce fatigue, anxiety, and stress associated with social jet lag. Walking in the park or gardening can help relax your body and mind and restore energy levels.
By incorporating these mindful techniques into your daily routine, you can take steps to reduce the symptoms of social jetlag so that you can lead a healthier, more productive life. With regular practice, mindfulness can help you become aware of how your lifestyle choices are affecting your physical and mental health so that you can make changes when needed to get back on track.
Social Jet Lag and Sleep Disorders
Social jet lag is a natural phenomenon that can lead to serious health consequences. It occurs when our body's internal clock gets out of sync with our social schedule. This can happen when we travel to a different time zone or when our work or school hours change unexpectedly. The resulting sleep disruption can trigger the development of sleep disorders, including insomnia and sleep apnea. It can also increase our risk of accidents and injuries.
While social jetlag may seem like a minor inconvenience, it can significantly impact our health. If you struggle to adjust to a new schedule, get plenty of rest and give yourself time to change. Your body will thank you for it!
Social Jet Lag and Sugar Consumption
Studies have shown that social jet lag, or the shift between one’s biological sleep clock and the societal demands of their lifestyle, is linked to a higher frequency of sugar-sweetened beverage (SSB) consumption and even more concerningly, an increased likelihood of having overweight or obesity in adolescents. Social jet lag has been linked to several health risks such as fatigue, depression, decreased cognitive performance, and reduced physical activity.
When it comes to SSB consumption, research shows that those with social jet lag consume SSB nearly twice as often compared to those without social jet lag.
These results suggest that there is a direct correlation between experiencing social jet lag and an increased tendency towards SSB consumption which often leads to serious weight gain in adolescents.
Sleep Apps and Sleep Quality
According to the National Sleep Foundation, approximately 60 percent of adults in the United States have difficulty sleeping at least a few nights per week. Lack of sleep can lead to many problems, including fatigue, irritability, and difficulty concentrating. Fortunately, several sleep apps can help people get the rest they need.
There are a variety of different sleep apps available, each with its own unique features. Some apps focus on helping people fall asleep by playing soothing sounds or providing relaxing guided meditation. Others track sleep patterns and allow users to set alarms for the ideal time to wake up based on their sleep cycle. And still, other apps offer tips and tricks for improving sleep habits. No matter what type of sleep assistance someone is looking for, there's an app that can help.
So if you're struggling to get a good night's rest, consider downloading a sleep app. With your phone's help, you can finally get the rest you need.
How Does Social Jet Lag Hurt Our Health?
As a result of this type of sleep disruption, research has found that social jet lag increases an individual's risk of heart disease, obesity, and weight gain.
Studies have demonstrated that even just a two-hour social jet lag can result in higher stress hormones and increased resting heart rate, which puts individuals at greater risk of developing type-2 diabetes and obesity.
People with more significant discrepancies between their sleep schedule on weekdays compared to weekends may be more likely to develop hypertension and cardiovascular disease much earlier in life.
Even when people try to maintain similar bedtimes throughout the week, having different wake times can still affect our body's circadian rhythm and throw off its natural balance. This is because when we regularly stay up late or get up early on days off, our bodies miss out on essential sleep cycles during the night, impacting how we feel during the day.
This is why individuals who experience chronic social jet lag often report feeling tired and sluggish during the daytime despite adequate sleep.
The adverse effects of social jet lag don't stop there; it has been linked to other issues, such as cognitive impairment due to lack of REM sleep cycles and difficulty concentrating throughout the day. Furthermore, long-term social jet lag could lead to mental health issues such as depression due to a lack of adequate restorative deep sleep cycles needed for proper emotional regulation.
Initial Symptoms of Social Jet Lag
Initial symptoms of social jet lag may be similar to those experienced with a general lack of sleep but can vary from person to person.
Generally, people who suffer from social jet lag can have difficulty waking up in the morning and feel excessively sleepy during the day, even if they have had enough sleep. This can affect their ability to focus on tasks, resulting in difficulty concentrating and possibly decreased productivity.
Other common symptoms include insomnia or early awakening, fatigue throughout the day, constipation or diarrhea, mood changes such as irritability or depression, headaches, and an overall feeling of not being well.
Social jet lag is caused by a mismatch between the body's natural wake-sleep cycle and our actual clock schedules. Social jet lag occurs when people try to stay up later on weekends than during weekdays or go to bed earlier on work days than they would naturally like.
The circadian rhythm is impacted by this discrepancy and can leave them exhausted during the week and restless on weekends as they try to stay awake past their regular bedtime. This disruption also leads to cravings for unhealthy foods at odd times, greater alcohol consumption, increased risk of diabetes and obesity due to changes in metabolism patterns, and higher rates of depression and anxiety due to insomnia-like symptoms.
The diagnosis of social jet lag is mainly based on self-reported sleep patterns and complaints about daytime tiredness or lack thereof. Individuals must maintain a consistent sleeping schedule whenever possible to reduce symptoms associated with social jet lag.
Social Jet Lag Among Adolescents and Young Adults
Social jet lag is particularly common among adolescents and young adults, who often have irregular sleep schedules due to school, extracurricular activities, and part-time jobs.
Studies have shown that social jet lag can have a negative impact on cognitive performance and mood, and it is thought to contribute to the high rates of anxiety and depression among young people. While there are no easy solutions to the problem of social jet lag, awareness of the issue is a first step towards finding ways to reduce its impact.
Effect of Social Jet Lag on the Brain
Social jet lag affects the brain in several ways, leading to poorer postural control and potentially other cognitive deficits. The thalamus, prefrontal cortex, and cerebellum are all affected by social jet lag, leading to changes in their activity.
The thalamus is a major part of the brain responsible for relaying sensory information and regulating some aspects of alertness and arousal. When exposed to social jet lag, it is thought that the thalamus becomes desynchronized with the circadian rhythm, resulting in decreased alertness and lowered performance in tasks like postural control.
The prefrontal cortex is another area of the brain that is heavily influenced by social jet lag. It is commonly associated with executive functions such as planning, attention span, regulating emotions, decision making, and other higher-level cognitive processes.
The cerebellum also shows altered activity due to social jet lag. This area of the brain plays a crucial role in motor control and coordination; when disrupted by social jet lag, it can lead to inefficient postural control.
People who are exposed to social jet lag have reduced cerebellar activity compared to those who have regular sleep patterns; this impairment can contribute to poorer balance or coordination during everyday activities such as walking or even standing still.
Overall, social jet lag disrupts multiple areas of the brain which are associated with posture regulation as well as higher level cognitive processes like executive functions.
It appears that desynchronizing these areas from its normal circadian rhythms leads to reduced performance on tasks related to posture control but could also result in further cognitive deficits over time if not addressed properly through lifestyle modifications or appropriate treatments like light therapy or cognitive behavioral therapy (CBT).
How BetterSleep App Can Help
Millions of people suffer from sleep disorders due to social jet lag. Sleep disorders may cause health problems, decreased productivity, and even accidents.
It's hard to get a good night's sleep if you don't know what's keeping you up. You might snore without realizing it or wake up frequently during the night.
BetterSleep is a revolutionary app that uses your phone's microphone to track your sleep sounds and movements. With more than 300 sleep sounds and music tracks, BetterSleep can help you fall asleep and stay asleep all night long.
