You may be familiar with the feeling of waking up at 7 a.m. every weekday for work, and then on the weekend you stay up late to binge watch a comedy series, and sleep in until noon! We often think of this change in our schedule as nothing to worry about, but researchers call it social jetlag. Just like real jetlag confuses your internal clock, social jetlag can cause body changes that will alter your mood, your energy, and even your long-term health. Many people per week think that sleeping in every weekend will help them “recoup” or “catch up” from lost sleep. In fact, sleeping in every weekend is like a mini time change happening every weekend!
Why Is Social Jetlag of Any Importance?
Hormone releases, temperature regulation, digestion, mental activities, and other life functions are governed by the circadian cycle. The changes made on sleep-time randomly from one day to another disrupt this rhythm. Hence, prolonged accumulation of daytime social jetlag leads to many effects: fatigue, irritability, less immune resistance, or variations in weight. So, at present, heart issues and metabolic disorders- the risk for these have been associated with jetlag. Imagine your phone running on a charger that doesn’t go with it: slow charging and never full power.
A Real-Life Glimpse
Maya is the example of a young, dynamic marketing professional. She is early for work during the week but is always full of life and fun, partying late at night on weekends. On Monday she finds herself in a daze, craving sugar, and having a hard time concentrating. She also notices that her digestion is not the best. Her doctor tells her that the irregular sleep she maintains not only affects her energy but also her gut microbiome. It’s a great illustration of how sleep cycles affect the body. Combining how to improve gut health practices with a calm and regular sleep pattern can not only reduce bloating but also strengthen immunity.
Simplest Steps to Reset Your Body Clock
After all, consistency is key. Keep it to the same time every day, including the weekends. Signal bedtime to your brain by dimming the lights. Exposure to sunlight is great to anchor the body clock. Late-night meals and caffeine should be avoided.
An overlooked factor is diet and its impact on social jetlag. For the balanced microbiome, and, consequently, hormone-stabilizing sleep, every meal should include fibers and a diverse range of other foods. Try including yogurt alongside other fermented vegetables in your diet while also fighting against social jetlag the very essence of nourishing your microbiome. A good gut reduces inflammation, improves sleep, and lifts your mood.
Being a Sustainable Habit
The transformation takes some years, but it starts short. Set a time to retire for the night. Follow that schedule for an entire week. Journal feedback on each morning’s feeling. Your adjusted body clock may bring mental clarity, ease of digestion, and harmonious energy levels. You protect your system as you protect your sleep and your gut.
“Social jetlag” may not be the most trendy and scintillating term, but it is a real health problem in our 24/7 culture. The good news here is, with consistency in planning, establishing a routine, and considering your gut health, you can reset your body clock. Rather than resisting your circadian clock, move with the rhythm and notice an improvement in your energy, and focus, and the human experience!