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After toiling hard all week long, we look forward to unwinding over the weekend. Several of us plan our weekends in advance, with a complete itinerary in place; but the anticipation of having to start over after a day or two starts seeping in, and as we try to detox physically, our mind stays troubled with thoughts of nearing the work day. Looming stress of the workplace and the anticipation of having to go through another mundane week take over.
Based on a survey by the American Academy of Sleep Medicine, it was discovered that one-third of respondents had reported having a hard time falling asleep on Sunday nights. This happens when we try to catch up on sleep lost during the work week. This phenomenon is informally known as the “Sunday Scaries” or “Monday Blues." Cumulatively, we address it as “Sunday Night Insomnia” or “Social Jetlag." Read on to understand the nitty-gritties of this relatable phenomenon.
What Is Social Jetlag?
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Social jetlag refers to the disruption in your body’s internal clock or circadian rhythm on weekends, as opposed to the usual sleep-wake cycle your body is attuned to during work days. It happens when your biological time is not in sync with your environmental clock. According to research, this discrepancy occurs because of social obligations such as work and other relevant commitments.
It has also been highlighted that two-thirds of the working population tend to experience social jetlag for several years. This ‘circadian misalignment’ is primarily attributed to lifestyle changes that emerged following the digital revolution.
Also Read: Monday Blues? Motivate Yourself To Work Hard In A Pressurised Environment
What Is Causing You Social Jetlag Or Sunday Night Insomnia?
Ask yourself these questions:
Does the knot in your stomach tighten when someone mentions work?
When someone casually says, “Ready for work tomorrow?" Do you feel your stomach tighten? That sinking feeling isn’t plainly social jetlag or Sunday night insomnia—it’s often anxiety related to work pressures like burnout, overwhelming tasks, or unresolved conflicts.
Are you sleeping during the day?
The sweet temptation of an afternoon nap after a long weekday is difficult to dodge, but here’s the catch: those naps can mess with your internal clock and set it completely off balance. If you’re dozing off during the day, especially late in the afternoon, you will undoubtedly find it impossible to fall asleep at night. Naturally on Monday, your body will rebel against waking up early, leaving you groggy and annoyed.
Have you taken on more responsibilities than you can mentally accommodate?
Are you someone who constantly says yes to everything? Be it work demands, family obligations, or social plans, overloading your mental plate will take you on a quick trip to burnout. If your mind will have innumerable tabs open, it won’t get the memo to relax, resulting in poor sleep, mental fog, and the “I just can’t do this” feeling by Monday morning.
What Can Happen If You Ignore Your Biological Clock?
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It has been proposed by the earlier mentioned research that the circadian misalignment is linked to acute effects such as poor and shortened sleep, impaired alertness, poor performance, hypertension, and abnormal inflammatory status. According to research, long-term circadian misalignment is linked to a higher risk of developing diabetes mellitus, obesity, metabolic syndrome (MetS), cancer, cardiovascular diseases, cognitive impairments, and Alzheimer’s disease.
Based on the same, these adverse outcomes are said to occur as a byproduct of social jetlag.
Impaired Sleep and Cognitive Performance
When the circadian rhythm gets disrupted, it naturally alters your sleep quality and cuts your sleep duration short. Research suggests that sleep quality is closely linked to cognitive impairments. Executive functions like learning, emotional regulation, and memory consolidation. This decrease in alertness will inevitably reduce productivity.
Metabolic Changes
The circadian rhythm plays an essential role in regulating your metabolic processes, such as hormone release, digestion, and energy regulation. Disruptions to the same can influence these processes and cause grave health concerns. These potential changes can affect your eating habits and lead you towards unhealthy practices like overeating.
Obesity
As the body’s internal clock becomes misaligned with external factors, such as work in this case, individuals may indulge in unhealthy and irregular eating habits. Midnight munching and a higher consumption of unhealthy foods can result in weight gain. Studies have shown that individuals with disrupted circadian rhythms tend to have heightened fat storage, sluggish metabolism, and stunted physical activity, all of which induce obesity. Social jetlag is also associated with poor sleep hygiene, which further exacerbates weight gain.
Diabetes
There is a strong link between circadian misalignment and an increased risk of type 2 diabetes. Disruption of the circadian rhythm impairs insulin sensitivity, due to which the body becomes less effective at administering insulin to regulate blood sugar. This is particularly concerning as it can contribute to the development of insulin resistance, a precipitating factor of diabetes. Also, irregular sleep patterns, a hallmark of social jetlag, are associated with increased blood sugar levels and disrupted glucose metabolism.
Psychological Disorders
The disruption of sleep and daily rhythms has been linked to higher levels of stress, anxiety, and depression. Long-term misalignment can negatively impact the brain’s ability to regulate emotions, leading to mood swings, irritability, and emotional instability. Additionally, sleep deprivation, often a consequence of circadian misalignment, is a major risk factor for mental health conditions, as it worsens symptoms of anxiety and depression.
Also Read: Dealing With Insomnia? Expert Shares How A Well-Planned Vegetarian Diet Can Help You Sleep
Say Goodbye To Your Sunday Night Insomnia
Do Not Overburden Yourself
Stop piling up tasks or taking on extra responsibilities that may overwhelm you. Maintain a personal tracker and keep your workload realistically manageable to alleviate stress and make room for unwinding on your weekly offs. Take it easy and make the most of your weekend, because no matter what, your body can only take so much.
Address Your Anxiety Issues
Try engaging in relaxation techniques, such as deep breathing, meditation, or journaling, to address and release those anxieties. Acknowledge your feelings and find healthy ways to manage them rather than letting them disrupt your sleep. Seek professional help if the symptoms persist and hinder your ability to carry out your daily tasks.
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Build A Consistent Sleep Routine
Establish a regular sleep schedule, going to bed and waking up at the same time every day, including weekends. This will help regulate your circadian rhythm and will reduce the chances of endlessly tossing and turning on Sunday nights. Try to aim for 7-9 hours of quality sleep; you will wake up well rested and have a productive workday.
Take Your Mind Off The Upcoming Week
Stop thinking about work on your weekends; divert your attention towards something that will help you detox. Rewatch your favourite movie, read a book that will take you into another world (not work-related, please), go visit the nearest park, or spend time with loved ones; share your concerns with them too. Doing something fun or relaxing will help calm your mind and dispel the anxiety that builds up before the workweek begins.
Treat Yourself To Something Nice
Give yourself a well-deserved pat on the back. You have been working efficiently and tirelessly all week long; it’s high time you rewarded yourself for making it through. Have that pastry you have been eyeing since the past week, go to that new restaurant you have been meaning to visit, or simply have a small picnic at a pretty place.
Bottomline
If you find yourself trapped in the cycle of weekend highs and Monday morning lows, it’s time to hit pause and reflect. The discomfort you feel isn’t just a sign to push harder; it’s a signal to renegotiate.
By addressing small but impactful changes, like improving sleep hygiene, setting boundaries, and managing stress, you can take back your weekends and your Mondays. Your week doesn’t have to start with dread; it can begin with clarity, energy, and purpose.