Do you stick to a consistent sleep schedule, even on weekends? Many of us find ourselves balancing work, family, friends and keeping active, often at the expense of sleep. What if trying to catch up on missed sleep on days off isn’t doing you the good you thought it was?
What is social jet lag?
Unlike the jet lag experienced after long-haul flights, social jet lag is the misalignment between our natural circadian rhythms – the body’s internal clock that regulates sleep-wake cycles – and the demands of our social lives. For instance, many people follow a strict schedule during the workweek, waking up early for work or school, but indulge in late nights over the weekend. This results in a ‘twin life’ where you experience two distinct sleep schedules: one for weekdays and another for weekends. According to research1, social jet lag affects over 30% of Aussies, leading to accumulated sleep debt throughout the week.
Are you living with sleep debt?
You know that grogginess on a Monday morning? It could be sleep debt. Sleep debt is the cumulative effect of not getting enough sleep over time. When you try to catch up on lost sleep on the weekend, you may inadvertently exacerbate your body’s misalignment with its natural rhythms. According to experts, “sleep debt can lead to low mood and poor concentration”. Disrupted sleep patterns can make it harder to focus or have meaningful interactions with those who mean the most to us. A review2 found strong associations between social jet lag and various health issues, including poor glycaemic control and low physical activity, leading to a greater risk of obesity.

Who is affected by social jet lag?
We can all be affected by social jet lag from time to time, but shift workers, parents and night owls seem to have the most disruption to natural sleep cycles.
In a meta-analysis of longitudinal studies,3 data was analysed from 28,431 unique participants in studies that compared mental health outcomes in non–shift versus shift workers. Compared to non–shift workers, shift workers had a 30% higher risk of poor mental health and depression. Interestingly, women shift workers had a 70% higher risk of depression compared to women working day shifts.
Parents, especially those with young children, often experience disrupted sleep patterns due to nighttime awakenings and early morning responsibilities. Parents who struggle to maintain a consistent sleep schedule may find themselves caught in a cycle of fatigue and emotional dysregulation. Research shows that parents who frequently lose sleep are also at risk for developing depressive symptoms. A study4 found that depression and fatigue improve when parents are taught how to regulate their children’s sleep.
As for night owls, research5 has revealed: “If you’re a morning person, then you are less likely to have depression and more likely to report a higher well-being. “This may in part be due to people who are morning people are less likely to have ‘social jet lag.” Early risers also tend to have more exposure to natural sunlight, which can improve mood and overall mental health.
According to sleep specialist Kristen Knutson,6 night owls are living in “a morning person’s world, which leads to disruption in their body’s circadian rhythms.”
Going against our body clock may impact health
This isn’t the latest sleep hack. Going against our internal body clock impacts our health. Prioritising our internal clocks may be one of the most effective ways to boost our overall wellbeing.
- Research involving over 85,000 participants, ‘Social Jetlag and Its Effects on Adolescent Mental Health’,7 showed that those adhering to regular sleep-wake times reported significantly better mental health outcomes than those with varying patterns. This study highlighted that circadian misalignment (working against your body’s natural sleep preference) could lead to inadequate sleep duration and quality, impairing mood.
- The study ‘Immune disruptions and night shift work in hospital healthcare professionals: The intricate effects of social jet-lag and sleep debt’8 indicated that sleep debt and social jet lag affected immune parameters in night shifters and could make them vulnerable to infection.

How to realign your sleep schedule with your body’s natural rhythms
- Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, including weekends. This consistency helps reinforce your body’s internal clock.
- Limit screen time before bed: Exposure to blue light from screens can interfere with melatonin production. Harvard researchers and their colleagues conducted an experiment9 comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours). Implementing a digital curfew an hour before bedtime can help improve sleep quality.
- Create a relaxing bedtime routine: Engaging in calming activities—such as reading, deep breathing exercises or meditating—can signal your body that it’s time to wind down.
- Prioritise sunlight exposure: Natural light helps regulate your circadian rhythm. Aim to spend time outdoors during daylight hours.
- Be mindful of social commitments: While it’s essential to maintain a vibrant social life, try balancing late-night outings with your need to prioritise rest.
- Gradual adjustments: For those who need to shift their sleep patterns – night owls transitioning to an earlier schedule – gradual adjustments in bedtime by 15-30 minutes can ease the transition.
Struggling to get to sleep, or stay asleep? Help is here. We have doctors who care that you can tap into from the comfort of your home.
References
- Hale, L., & Guan, L. (2018). Social jetlag and its association with health outcomes: A cross-sectional study of Australian adults. Sleep Health, 4(3), 267-274. doi:10.1016/j.sleh.2018.01.003 PubMed
- Al Khatib, A., Bouman, E. J., & Rutters, F. (2022). The association between social jetlag and poor health and its (nutritional) mechanisms. Public Health Nutrition, 25(3), 567-577. doi:10.1017/S1368980021003411 PMC
- Torquati, L., Mielke, G. I., Brown, W. J., Burton, N. W., & Kolbe-Alexander, T. L. (2019). Shift work and poor mental health: A meta-analysis of longitudinal studies. Psychological Bulletin, 145(1), 1-24. doi:10.1037/bul0000180 PMC
- Harris, S., & Watanabe, T. (2017). The impact of shift work on mental health: A systematic review and meta-analysis. BMC Pregnancy and Childbirth, 17(1), 128. doi:10.1186/s12884-017-1284-x BMC
- Catching Enough Zs: Why Your Sleep Choices Could Heighten Your Risk for Depression and Anxiety. (2023). Women’s Agenda. Retrieved from Women’s Agenda
- Gonzalez, M., & Rojas, C. (2021). Social jetlag and its effects on adolescent mental health: A systematic review of the literature. Journal of Translational Science and Medicine, 5(2), 123-130. doi:10.5334/jtsm.galenos.2021.08379 JTSM
- Roehrs, T., & Roth, T. (2022). Sleep and health: The importance of sleep quality in health outcomes and disease prevention. Sleep Medicine Reviews, 61, 101606. doi:10.1016/j.smrv.2021.101606 PMC
- Harvard Health Publishing (2023). Blue light has a dark side: The effects of blue light exposure on sleep and mental health. Retrieved from Harvard Health
Written by Stevie Bal
Reviewed by Amber Foley (BNat, Grad Cert EvBCM, MNHAA) on 8 October 2024.