Social Jetlag: The Hidden Villain Affecting Your Health and Happiness
Disregard for Real-Time Body Clocks Has Severe Impact on Health, Studies Show
Ever felt groggy at work and wonder why? It could be due to something called social jetlag. Yes, it sounds like a fancy term, but trust us, it's a very real issue that affects countless individuals. Unlike the garden-variety jetlag, this one doesn't come from hopping time zones, but rather, from a misalignment between your body's natural sleep cycle and societal demands.
The Ticking Time Bomb Inside Us All
We all have our own internal body clock – the circadian rhythm – which regulates when and how long we sleep. Some of us are early birds, and some are night owls. This preference, known as chronotype, is usually influenced by our genetics and the natural day/night cycle. But modern life with its school and work schedules can make it challenging to stick to our preferred sleep patterns, leading to a phenomenon known as social jetlag.
First coined in a 2006 study by Marc Wittmann, Jenny Dinich, Martha Merrow, and Till Roenneberg, social jetlag refers to the difference between our desired and enforced sleep schedules throughout the week. For example, a night owl might be expected to wake up earlier during the week and only catch up on missed sleep during the weekend. While an early bird is likely to get the same amount and timing of sleep throughout the week. Estimates suggest that as many as two-thirds of working/studying people in industrialized countries might experience social jetlag, losing an hour or more of sleep on weekdays.
The Grim Consequences of Social Jetlag
Research has shown that drastic disruptions to our circadian rhythm, like working night shifts, can have long-term health effects such as sleep disorders, heart disease, and diabetes. Social jetlag, while less severe, can nonetheless take a toll over time.
A 2020 study found that night shift workers had higher levels of social jetlag compared to day shift workers, and that both night shift work and social jetlag were associated with a greater risk of obesity. Similarly, a 2020 study found that night owls were more likely to have social jetlag and higher rates of obesity and other metabolic alterations. Studies have also linked social jetlag to type 2 diabetes, cardiovascular disease, and depression.
The Paradoxical Secret Life of Retired People
Interestingly, social jetlag might indicate better health in retired people. A 2023 study found that high social jetlag was tied to worse blood sugar and blood pressure control in working people but associated with better markers of each in retired people. This paradox may be due to the active social lives of retirees, a healthy alternative to the forced drudgery of work.
Outside of retirement, however, social jetlag remains a silent public health concern, worth tackling with major policy changes such as flexible work schedules, later school start times, and the elimination of Daylight Saving Time. Who knew that doing away with Daylight Saving Time could make so many people less stressed and a bit more blessed?
Dig Deeper:
- The Long-term Health Effects of Social Jetlag: Social jetlag can lead to a host of chronic diseases, mood disorders, and cognitive impairment in the long run. Read More
- Reducing Social Jetlag: Simple lifestyle changes can help combat social jetlag. From maintaining a consistent sleep schedule to avoiding late-night screen time, these strategies can make a big difference in your sleep patterns and overall health. Read More
- The 2020 study discovered that night shift workers experienced higher levels of social jetlag and had a greater risk of obesity, similar to the findings of another 2020 study that found night owls were more likely to have social jetlag and higher rates of obesity and other metabolic alterations.
- Social jetlag, though less severe than drastic disruptions to our circadian rhythm, can still have negative effects over time, causing obesity and increasing the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and depression.
- A 2023 study revealed a paradoxical connection between social jetlag and health in retired people, suggesting that high social jetlag might indicate better blood sugar and blood pressure control, unlike in working individuals where high social jetlag was tied to worse health markers.
- To combat social jetlag, implementing policy changes such as flexible work schedules, later school start times, and eliminating Daylight Saving Time could contribute significantly to improved public health, making many people less stressed and healthier overall.
