Many of us have experienced jet lag after a holiday.
But did you know you can have social jet lag as well? This happens when one becomes tired due to celebrating and entertaining during the holiday season.
Experts say social jet lag can leave the body’s circadian rhythm in tatters.
Here’s what you need to know about it.
What we know about social jet lag
First, let’s briefly examine circadian rhythm.
Every creature on Earth has a circadian rhythm. It is believed to have evolved around 2.5 billion years ago. In humans, this is the body’s 24-hour internal clock. It tells the body when to sleep and wake. It also plays a part when it comes to hormones, digestion and body temperature.
Social jet lag throws your circadian rhythm out of order. It was German sleep researcher Till Roenneberg who came up with the term social jet lag in 2006. It was coined to highlight the difference between the body’s circadian rhythm and an individual’s sleep schedule because of social activity.
This can happen at any time during the year. For example, most people adhere to a strict schedule from Monday to Thursday. However, on Friday and Saturday, they usually stay up late and sleep in. Much like real jet lag, this can leave a human being exhausted.
However, this phenomenon is exacerbated during the holiday season. This is because people stay up late, host dinners, go to parties or travel during this time of year.
People also tend to drink alcohol, smoke cigarettes and eat heavy meals – which further wreaks havoc on the human body and delays the onset of sleep. It is most common in young adults, teenagers and working professionals.
Why social jet lag can be harmful
Beyond short-term fatigue, prolonged social jet lag can have more serious consequences for long-term health. Research has linked irregular sleep schedules to a higher risk of obesity, insulin resistance, cardiovascular disease and depression. Scientists believe this happens because repeated disruptions to the circadian rhythm interfere with how the body regulates hormones, metabolism and inflammation. Over time, this mismatch between the body’s internal clock and social routines can strain multiple systems in the body.
Modern lifestyles have only made the problem worse. Late-night screen use, binge-watching television and constant exposure to artificial light suppress the release of melatonin, the hormone responsible for sleep. Remote and hybrid work arrangements, while offering flexibility, have also blurred the boundary between work and rest, making it harder for many people to maintain consistent sleep and wake times.
Certain groups are particularly vulnerable to social jet lag. Young adults, shift workers and frequent travellers often experience larger swings in their sleep schedules. However, experts warn that even people with conventional routines can be affected if they regularly stay up late on weekends or during holidays. While the occasional late night is unlikely to cause harm, repeated disruptions can gradually take a toll on mental wellbeing, metabolism and overall health.
Researchers who examined data from over 600 participants across several studies, including the American Time Use Survey, say this can impact a person’s thinking, emotional control, behaviour and physical activity. They published their findings in Tourism Management.
Experts say this can cause a whole host of physical and mental issues in human beings. This includes fatigue, mood disorders, weight gain and chronic disease.
How you can avoid it
Experts say try to eat your meals on time. Keeping a regular sleep schedule is also recommended, with exposing your eyes to morning sunlight reinforcing the circadian rhythm. Also, don’t overdo it when it comes to drinking during the holidays. Exercising at the same time every day can also help.
“Your body thrives on consistency. When your sleep schedule shifts dramatically each week, say, sleeping from midnight to 7am on weekdays, then 2am to 10am on weekends, your internal clock gets confused,” Dr Seeta Shah, sleep expert for Panda London, told Indy100.
“Hormones like melatonin and cortisol stop syncing properly, which can interfere with sleep quality, immune function, concentration and mood.”
“Holiday routines may feel harmless and relaxing, but even a few nights of disrupted sleep can confuse your body clock,” Dr Hari Kishan Boorugu, Consultant Physician & Diabetologist, Yashoda Hospitals, Hyderabad, told NDTV.
“When the circadian rhythm is disturbed, the body struggles to stay balanced. Sleep quality declines, digestion suffers, and energy levels fluctuate unpredictably.”
“Internal jet lag is real. It affects mood, digestion and heart health,” added Dr Boorugu. “The best gift you can give yourself as a New Year’s resolution is a proper routine with timely sleep.”
With inputs from agencies
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