Is Poor Sleep the New Normal? Part 1: A Discussion on Social Jetlag

 

Have you ever returned home from a trip feeling exhausted or irritable, finding it difficult to focus or find motivation? These are some common symptoms of jetlag, the body’s natural response to traveling over two or more time zones in a brief period of time. Adjusting mentally and physically to a new time zone can take days and potentially weeks, but could you imagine experiencing this adjustment more frequently, despite having no travel plans?

Unfortunately, this is a reality for many individuals who experience jetlag-like symptoms which sprout from their social demands, commonly known as social jetlag. Researchers have found that this phenomenon impacts two-thirds of individuals currently studying or working in industrialized countries (Caliandro, 2021).

What is Social Jetlag? 

Social jetlag is the term used to describe inconsistent sleep patterns that result from a difference in our internal biological clock and our external social clock. Put simply, social jetlag happens when our natural instinct to rest and rejuvenate is interrupted by our social responsibilities. This experience is categorized by consistent transitions between a lack of adequate sleep followed by recovery periods of too much sleep.

Though this is a common experience in our society, the reasons which prompt it and the symptoms which result are unique to each person. For some, work responsibilities and schedules may deter good sleep, while others may find their studies or family involvements pose the largest interruption to their rest. Likewise, resulting symptoms are diverse and range from daytime fatigue and performance difficulties, to behavioral and emotional dysregulation. When left unaddressed, social jetlag can impact our larger physical and mental well-being.

Why is Sleep Important?

Jetlag, both social and travel-oriented, has many notable impacts on functioning as sleep plays a crucial role in our health. Why We Sleep details how rest affects our memory, emotion regulation, reactivity and productivity, alongside a plethora of other mental and physical health markers – concluding that “sleep is the single most effective thing we can do to reset our brain and body health each day,” (Walker, 2017). Even with the knowledge that sleep is inherently good for us, achieving adequate rest can feel at times unattainable and challenging.

How can Therapy Help?

Therapy is a safe space to explore and address your unique sleep experiences and struggles. Whether you experience social jetlag, or sleep disturbances as a symptom of another mental illness, a counselor can provide guidance in a variety of ways:

  • Identification and resolution of current barriers to good sleep
  • Education on sleep changes across the lifespan
  • Creation of sleep routine, including sleep hygiene tips
  • Treatment of mental health symptoms directly impacting sleep

Research shows that a significant amount of people aren’t satisfied with their current sleep patterns, but it’s important to remember that better rest is achievable with a conscious effort and knowledgeable support. Future you will not regret prioritizing rest after reaping all the wonderful benefits it has to offer. Stay tuned for part 2 of the series which includes helpful tips, considerations, and reminders for those starting their journey towards better sleep!

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