What Is Social Jetlag? Here’s How It Can Affect Your Health

Picture this: You wake up at 7 am in the morning on weekdays because you have to go to work. Cut to: weekend arrives, and you let loose. You binge watch till midnight and don’t feel the need to set an alarm for the next day. So you wake up at 11 am instead. Moreover, you want to sleep more to ‘compensate’ for all the lost sleep on weekdays. If this entire scenario sounds relatable, then let us tell you that this uneven sleep schedule may seem harmless, but is actually not. In fact, it may cause something called ‘social jetlag’. This article will tell you all about it.

To get an expert view on this topic, we reached out to Dr Tushar Tayal, Associate Director, Internal Medicine, CK Birla Hospital Gurgaon. Read on.

What Is Social Jetlag?

Before we begin, let us explain what social jetlag actually is. “Social jetlag is the gap between our natural body clock (circadian rhythm) and the sleep–wake schedule forced by work, school, or social commitments. It typically occurs when people wake up early on weekdays but stay up late and sleep in on weekends. This repeated shift confuses the brain and body, creating effects similar to frequent time-zone travel. Over time, this misalignment can strain multiple body systems,” explains Dr Tayal.

To get a better understanding of social jetlag, you also need to have an idea of circadian rhythm. It is your body’s internal clock, which runs on an approximately 24-hour cycle. This rhythm regulates when you feel alert or sleepy, when hormones are released, and when vital processes such as cell repair occur. The biological functions driven by circadian rhythms are as follows:

• Sleep and wake cycles.
• Hormone production (including melatonin and cortisol).
• Body temperature fluctuations.
• Metabolism and digestion.
• Cell regeneration and immune defence.
•  The common causes which can disrupt circadian rhythms are:
• Shift work and irregular schedules.
• Jet lag or travelling across time zones.
• Overexposure to artificial light at night.
• Inconsistent meal timing.
• Chronic stress or mental health issues.

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Symptoms And Causes Of Social Jetlag

How will you know that it’s social jetlag or just regular fatigue? Our expert shares signs to look out for:

• Constant tiredness.
• Difficulty waking up.
• Daytime sleepiness.
• Poor focus.
• Mood swings.
• Headaches.
• Reduced productivity.
• Digestive issues or cravings for unhealthy foods.

Emphasising on what causes social jetlag, Dr Tayal says, “It is caused by irregular sleep schedules, late-night screen exposure, social commitments, shift work, and early office or school start times. Weekend ‘catch-up sleep’ further worsens the problem instead of fixing sleep debt.”

Side Effects Of Social Jetlag On Health

On this note, Dr Tayal jots down how social jetlag can affect your physical health:

• Long-term social jetlag disrupts hormones that control appetite, blood sugar, and stress.
• This increases the risk of obesity, insulin resistance, type 2 diabetes, high blood pressure, and heart disease.
• Poor sleep timing also weakens immunity, making people more prone to infections.
• Over time, the body’s ability to repair cells and regulate inflammation is reduced.

Shedding light on how social jetlag negatively affects mental health, the expert shares,

“Social jetlag affects brain function by impairing attention, memory, and decision-making. It is linked to higher levels of stress, irritability, anxiety, and depressive symptoms. Chronic sleep rhythm disruption reduces emotional resilience and increases burnout risk. People may also feel less motivated and struggle with work-life balance due to persistent fatigue.”

Tips To Reset Circadian Rhythm And Beat Social Jetlag 

When there’s will, there’s always a way. So, if you are someone who wants to fix your circadian rhythm and beat social jetlag, Dr Tayal shares tips to do so:

• Aim for a regular sleep–wake schedule throughout the week, keeping weekend timing within one hour of weekdays.
• Get bright sunlight exposure in the morning and dim lights and screens at least one hour before bed.
• Avoid caffeine, nicotine, heavy meals, and alcohol late in the evening.
• Exercise regularly during the day and follow a calming bedtime routine to signal the brain that it’s time to sleep.

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The Final Word

Social jetlag is the gap between our natural body clock (circadian rhythm) and the sleep–wake schedule forced by work, school, or social commitments. It typically occurs when people wake up early on weekdays but stay up late and sleep in on weekends. This repeated shift confuses the brain and body, creating effects similar to frequent time-zone travel. Over time, this misalignment can strain multiple body systems.