You might feel groggy on Mondays, or regard sleeping in on weekends as a hobby. Social jet lag can be disastrous for the body and mind. Here’s how to sync your sleep schedule and feel better.
Modern society is the busiest it’s ever been in history. Economic factors are forcing people to work more than ever, and ‘busyness’ is often glorified, taken to be a token of virtuous productivity. The result? A body clock that’s out of sync and perpetual sluggishness. This is social jet lag, a misalignment between the body’s natural rhythm and our social schedule. While it has nothing to do with crossing time zones, it can still wreak havoc on our internal clock, making us feel groggy and negatively affecting our physical health. If you want to get back on track, here’s how you can do it.
Keep a consistent sleep schedule
This may take some discipline, but it’s vital to go to bed and wake up at roughly the same time every day. Our natural sleep schedule is known as a circadian rhythm, and a consistent sleep pattern reinforces that rhythm, helping your body know when to rest and when to be alert. Sleeping in sometimes is nice, though, so if you do, limit it to no more than an hour.
Get morning sunlight
Early natural light exposure signals to your body that it’s time to wake up. Get light into your room as soon as you’re up or step outside for a short walk. This also has an amazing effect on both your mood and alertness.
Curb late-night habits
Winding down after a day is not only good for mental health but is also important for staying as functional as possible. For instance, a heavy meal, caffeine, or screen time can all delay your body’s sleep signals. So opt for calming activities like reading or a relaxing bath, to ‘tell’ your body it’s time to rest.
Prioritise sleep during the week
Social jet lag almost always leads to sleep debt – you find yourself ‘catching up’ on rest on weekends, which is a sign you’re not getting enough sleep during the week. Aim for seven to nine hours of sleep each night to replenish your energy levels.
The key to reducing social jet lag is discipline and balance. It is possible to stay productive and prioritise your health. Sleep is important for all bodily functions, so respect your body enough to grant it proper rest. Your body and mental health will thank you.
Written by Shaneen Noble
First published by Woman & Home
Also see: What is core sleep and why it’s needed to classify a good nights rest