We all know how it goes—during the week, you set your alarm for 7AM and try to stick to a strict, lights out at 10PM policy. But on the weekends, you’re going out with friends, binge-watching shows, and scrolling on TikTok late into the night. And of course, you want to sleep in a little and get a more relaxed start to your Saturday. Relatable! Now, here’s the bad news. If your weekday and weekend sleep patterns are significantly misaligned, you might feel more sluggish, spacey, and even stressed as a result. This discrepancy is called “social jet lag.” It refers to the mismatch between your biological circadian rhythm (or internal body clock) and your social or “me time” schedule, resulting from the differences between sleep patterns on work days and weekends. Your side effects can mirror actual jet lag—more exhausted, less alert, even moodier. Social jet lag has also been linked to a variety of health issues, from an uptick in anxiety levels to metabolic disorders. It can also take a serious toll on your fitness routine.

It’s fun to stay out late on a Friday girls’ night, and it’s relaxing to sleep in on a lazy Sunday—no one is saying otherwise! But unfortunately, social jet lag can have a significant impact on workout performance, and your mood and well-being in general. You don’t have to stick to a super-rigorous bedtime during weekends, but becoming more mindful of your body’s natural rhythms and making small changes—sticking to a more consistent sleep schedule, working out earlier in the day, and staying offline before bed—will help reduce the effects of social jet lag. You’ll sleep better, feel more energetic and focused, and absolutely crush your next dance cardio class. 

Sources: 

• https://www.calm.com/blog/social-jet-lag
• https://www.sciencedirect.com/topics/psychology/social-jetlag#:~:text=Social%20jetlag%2C%20a%20term%20coined,%2C%20commuting%2C%20and%20television%20viewing.
• https://pubmed.ncbi.nlm.nih.gov/38450426/#:~:text=voluntary%20exercise%20training-,Social%20jet%20lag%20impairs%20exercise%20volume%20and%20attenuates%20physiological%20and,J%20Appl%20Physiol%20(1985).