This is a rapidly increasing phenomenon in recent years, and is caused by an incorrect distribution of the time to dedicate to absolute rest: it usually occurs when one has the habit of staying up late, often to chat or use social media during the hours when you should be sleeping, to perhaps recover at the weekend by subjecting the body to an overdose of sleep that is sometimes not even sufficient. We are faced with the so-called “Social jet lag”a term created in 2006 by German researcher Till Roennenberg to define this disorder, which is particularly widespread among adolescents.
Biological clock off
“It is a misalignment between the endogenous biological clock (located at the brain level) and the social clock, which dictates the times and rhythm of our lives”, he explains to The Courier the neurologist and professor at the Department of Neuroscience of the University of Genoa Sergio Garbarino, member of the Italian Academy of Sleep Medicine. As long as this incorrect habit is followed in the weekendin one way or another recovery is possible: going to sleep late at night and waking up late rebalances the hours of sleep, even if they are distributed incorrectly for our biological clock.
The most serious problems are found on weekdays, when fewer hours of sleep weigh considerably on people daily activitieswhether it is study or work. Inevitably on the sleep-wake cycle, waking hours influence our reactivity, causing drowsiness and tiredness, as well as the so-called circadian rhythm, or our body’s biological clock.
“It’s called social jet lag because our lifestyles are influenced by the timetables imposed by society, for adults above all work, for children school”, specifies the expert: the problem is that our daily life compared to the past has largely derailed from the tracks that were once followed, namely the regular distribution of meals and the alternation of sunlight and darkness. “We have invaded the night hoursthose of sleep, and we no longer listen to our endogenous biological clock: this forced condition leads us to a long-term phase shift, which does not concern a day or two, but weeks, years”, considers Dr. Garbarino.
Generally the lifeline is represented by weekends, but often only in theory. “The young person wants to live the weekend, social habits become prevalent and they are difficult to deviate from”: in short, recovery like this is not possible, especially in adolescents, who on average need about 2 hours more sleep than adults . “Social jet lag in young people is closely linked to the use of digital devices and the time spent on social media, as shown by a recent study done in South Korea” explains the neurologist.
The dangers
Once brain maturation has been reached, the adult brain may suffer milder consequences, “while in adolescents there may be more significant effects on a cognitive-behavioral level, because the complete set-up of the brain’s neural network occurs between the ages of 20 and 25 “. In more serious cases, cognitive deficits can be added mental disorderssuch as anxiety, panic attacks or depressive symptoms: “Social jet lag must be considered from the perspective of a society of chronic sleep deprivation which was previously typical of adults and now heavily includes adolescents”.
The production of also suffers consequences melatonindescribed by the expert as an orchestra conductor who harmonizes the structures that calibrate and regulate the activities of our brain, that is “a circadian factor given by the ‘master clock’ biological clock, a homeostatic factor, that is to say that we go to sleep based on the time we get up, and an equally important regulatory factor, the psychosocial one”. Here, melatonin presides over these mechanisms: it is a neuromodulator that is produced when the sunlight goes down and therefore works in the dark. This is why constantly exposing yourself to the blue light produced by electronic devices during hours that should be dedicated to sleep hinders its production.
“It is secreted around 11pm, even if there are wide individual varieties, but normally the peak is reached between 1am and 2am”, specifies Dr. Garbarino: essentially the brain no longer has the elements to understand when it can rest, and from here all the consequences arise such as tiredness, difficulty concentrating and even disorders
mental. The only way to get out of the loop is to put a stop to these bad habits and regulate the use of electronic devices, adhering to the “rules of good sleep“.
Social Jet Lag: The Modern Sleep Epidemic
Ah, “Social Jet Lag,” a term that sounds far too much like a terrible airline experience, but in reality, it’s just our bodies screaming at us for a proper night’s sleep! You see, this phenomenon is like staying up late chatting with friends on social media—except unlike that *wonderful* third latte, this one actually comes with consequences. Rooted in the gallant struggles of our biological clocks versus the sheer chaos of modern life, it’s a comedy of errors, with sleep as the punchline.
Time Confusion: A Body’s Worst Nightmare
According to the fine minds over at the University of Genoa, our biological clocks are taking a beating. It’s a little like being stuck in a game of “Simon Says,” but Simon is a relentless millennial endlessly scrolling through Instagram. This mismatch between our internal rhythms and the social clock is extremely prevalent among the youth today. So, we find ourselves binge-watching shows at 2 AM, wondering why on earth we can’t function properly the next day! Who knew that scrolling could be such an Olympic sport?
The “Social Jet Lag” saga gets more intense during the weekdays when the consequences of our late-night antics turn our mornings into a zombie apocalypse. You stumble into the office like you’re auditioning for a low-budget horror movie; the only plot twist? You’re the lead, and you’re perpetually exhausted. Your circadian rhythm is throwing a tantrum, and spoiler alert: it’s not going to stop until you start giving it the sleep it deserves!
The Weekend Warrior Syndrome
Ah yes, the weekend—the shimmering light at the end of a workweek tunnel! But what’s more tragic than a Monday morning? A weekend recovery that was nothing short of a sleep binge! It’s like raiding the fridge after a month of dieting—feels good in the moment but oh boy, does it leave you feeling groggy. The youth, bless their insatiable hearts, think they can game the system with sleep-in Saturdays to make up for sleep debts accrued during the week. But let’s face it, they’re merely staving off the inevitable meltdown of cognitive and emotional function!
Dangers Ahead: The Overlapping Highway of Sleep Deprivation
The repercussions of this lifestyle are no laughing matter. It turns out that our brains, especially young ones, aren’t just tired—they’re on a fast track to cognitive chaos! Anxiety, panic attacks, and depressive symptoms are not just the dark clouds looming over the millennial generation; they’re practically part of the weather report at this point! So as we zip through our glamorous nights of digital overstimulation, our neurotransmitters are packing their bags, seeking a quieter, less chaotic place to call home!
Interestingly, melatonin, the body’s beautiful little orchestra conductor of sleep, tries to keep things in check. But with all that blue light from devices effectively poking it with a stick, melatonin’s ability to do its job gets seriously compromised. If you’ve ever thought that nighttime phone scrolling was good for your sleep cycle, congratulations! You’re in a master class of self-deception!
The Way Forward: Embracing the Sleep Cycle
So how do we escape this sleep-deprived circus? The answer lies in establishing *some* semblance of good sleep habits. First up: regulate that screen time! Treat your beloved devices like the mischievous little gremlins they are—keep them at bay as the sun sets. Give your biological clock the respect it deserves and let it know that you hear its calls for a good snooze! Think of it this way: good sleep is the headliner, and everything else is merely the warm-up act.
As we journey out of the chaotic world of “Social Jet Lag,” let’s all agree to cherish our sleep like the rare gem it is. Remember, folks: good rest isn’t just a perk; it’s a lifestyle choice that could transform you from a sleep-deprived zombie to the vibrant human being you were born to be. Now if only there were a Netflix binge-watch to secure that transformation!
How can parents help their children develop better sleep habits to reduce social jet lag?
**Interview with Dr. Sergio Garbarino on Social Jet Lag: The Modern Sleep Epidemic**
**Interviewer**: Welcome, Dr. Garbarino! Thank you for joining us today to discuss the growing phenomenon of ”Social Jet Lag.” Can you start off by explaining what exactly this term means?
**Dr. Garbarino**: Thank you for having me! “Social Jet Lag” refers to the misalignment between our internal biological clocks and the social schedules imposed by society, such as work and school hours. This often leads to inadequate sleep during the week, particularly among adolescents who stay up late using social media or engaging in other activities.
**Interviewer**: Interesting. So, how does this misalignment affect our daily lives?
**Dr. Garbarino**: The consequences can be significant. When our biological clocks and social clocks aren’t in sync, it can lead to chronic sleep deprivation. During weekdays, individuals may struggle to concentrate, feel fatigued, and perform poorly at school or work. This lack of sleep affects not just our physical health but also our cognitive and emotional well-being.
**Interviewer**: You mentioned that this is particularly prevalent among adolescents. Why do you think that is?
**Dr. Garbarino**: Adolescents are in a unique developmental stage where they naturally require more sleep—about 2 hours more than adults. However, they often prioritize social interaction and digital engagement over sleep. This behavior, combined with the additional temptation of binge-watching shows at night, exacerbates the problem.
**Interviewer**: What about weekends? Is there a chance for recovery during that time?
**Dr. Garbarino**: Theoretically, yes, weekends could provide an opportunity for recovery. However, many young people tend to take the opposite approach, using this time to catch up on social activities instead, which leads to poor sleep habits. This “weekend warrior” mentality often results in further disruption of their circadian rhythm.
**Interviewer**: What are some of the potential dangers of prolonged social jet lag?
**Dr. Garbarino**: The risks are serious, especially for young people. Chronic sleep deprivation can lead to cognitive deficits, heightened anxiety, panic attacks, and depressive symptoms. We’re talking about a public health concern that’s evolving, where sleep issues once typical of adults are now increasingly affecting the younger population.
**Interviewer**: And how do electronic devices factor into this?
**Dr. Garbarino**: Exposure to blue light from screens can inhibit the production of melatonin, a hormone essential for regulating our sleep-wake cycle. When individuals use their devices close to bedtime, it sends confusing signals to the brain, disrupting their natural rhythms and making it more challenging to fall asleep.
**Interviewer**: Given this information, what steps can individuals take to combat social jet lag?
**Dr. Garbarino**: It’s crucial to establish good sleep hygiene practices—such as limiting screen time before bed, maintaining a consistent sleep schedule, and creating a restful sleep environment. Over time, better adherence to these behaviors can help realign one’s biological clock and lead to improved sleep quality and overall well-being.
**Interviewer**: Thank you so much, Dr. Garbarino. Your insights shed light on a significant issue many are facing today.
**Dr. Garbarino**: My pleasure! I hope this discussion encourages people to prioritize their sleep and consider the importance of a balanced lifestyle.
