If you try to compensate for sleep deprivation in your spare time, know that this (almost) harmless behavior can harm your health. This phenomenon came to be known as the Social Jet League, meaning that when there is a significant change in sleep patterns during the week and on weekends, the body changes. This is what happens when a person travels for several hours in an airplane and has to face different time zones.
Waking up later on a Saturday or Sunday is exciting, but this sudden change in schedule confuses the biological clock, the circadian rhythm, which regulates metabolism. Thus, the state of alertness of the body, temperature and even the functioning of some important hormones, such as cortisol – which are responsible for stress release, also change.
“This disparity between social and biological schedules is linked to a number of health problems. Not having regular sleep schedules can lead to metabolic disorders and even illness,” says Lee Lee Min. Is a neurologist and professor in the Department of Neurology at the Faculty of Medicine. Sciences at Unicamp (State University of Campinas).
How it harms health.
The mismatch between biological and social time (ie, the hours we work or study, for example) affects the amount of hours we sleep, which is the health and well-being of the organism. Directly affects
Expert advice Live well Indicate that, in the long run, social jet leg causes a lack of physical strength, premature aging, decreased muscle tone and even compromises the immune system.
See below for details on how dangerous it can be to turn off your alarm on the weekends.
- Scientific error
Irritability, difficulty making decisions, and short-term memory impairment. These are just some of the goal setting shareware that you can use.
“Cognitive impairment is not only due to the rebound effect of sleep during the weekend, but also due to lack of regularity. The brain cannot follow a pattern and changes. Awareness, attention, concentration and Argument changes, “completes Andrea Bessler, neurologist and sleep doctor at ABSONO (Brazilian Sleep Association).
Who never slept badly and woke up in a bad mood? However, irregular sleep during the week can lead to anxiety and, in some cases, depression. That’s according to a study of more than 85,000 people in the UK. Researchers have shown that people who do not follow a bedtime schedule are more likely to have these problems.
“Research shows that long-term sleep deprivation contributes to the development of emotional disorders and even cerebral palsy,” says Christina Sales, head of the Sleep Medicine Service at Professor Edgard Santos University Hospital of UFBA (Federal University of Bahia). Are
- Increases the risk of obesity and diabetes.
The Social Jet League has also been linked to overweight and the onset of diabetes. This irregularity in the schedule affects the production of hormones which causes inflammation in the body.
- Physical symptoms and relationship problems
In addition, irregular sleep can lead to physical symptoms such as stress and headaches. They also increase the risk of accidents or mistakes at work. Not sleeping well also damages family relationships and replaces libido.
Social jet lag also causes difficulty sleeping, as the body becomes confused and does not understand when it is time to rest. And chronic sleep deprivation is linked to many diseases, such as hypertension, diabetes and obesity. Therefore, it can become a very uncomfortable and harmful cycle.
- Cardiovascular diseases
In addition to causing obesity, social jet lag disrupts the release of hormones such as cortisol and norepinephrine. When produced in large quantities, they can damage the heart. In these cases, they alter the heart rhythm and blood pressure, making a person more prone to heart diseases such as heart attack and stroke (Cerebral Vascular Accident).
According to research by the American Academy of Sleep Medicine, every hour of the Social Jet League increases the risk of heart disease by 11%.
Who is most sensitive to the problem?
Both men and women are often affected by social jet lag. However, it is known that they sleep less. This is because women travel twice (or three times), that is, most of the time, they work indoors and out, accumulating functions, which impairs sleep regularity.
“A person is permanently deprived of sleep. This problem is more prevalent in night time situations and they suffer the consequences of irregular hours. Unfortunately, it is always possible to make up for the lack of sleep on the weekends. It doesn’t happen, “says Sandra Martinez, a neurologist. Sleep Science Department of ABN (Brazilian Association of Neurology).
It is known that in the morning people get more sunlight, sleep better and there is less difference in the daily schedule. Because they have a more organized routine, they are usually more prepared and less tired.
What to do?
It is important to maintain regular sleep schedules during the week and on weekends to prevent problems like Social Jet League, but we know this is not an easy task! Often, it is necessary to change routines and set priorities.
Sleep hygiene is a term used to refer to behavioral measures that improve a person’s sleep quality. “It includes a variety of habits and exercises that are necessary for a good night’s sleep and to stay awake during the day. Maintain a comfortable routine before bed, avoid heavy meals near bedtime, and sleep. It is important to get a good night’s sleep beforehand. ” Sales advice.
The expert pointed out that the blue light emitted from the screens at night has the potential to change the circadian rhythm and disrupt the quality of sleep. Therefore, the widespread use of portable electronic devices such as cell phones is detrimental to those who want better sleep.
Other Recommendations to Avoid the Social Jet League:
- Regular sunbathing;
- Exercise plenty of physical activity;
- Sleep about 7 hours a night and go to bed and get up at the same time each time.
- Avoid afternoon naps
- Do not drink alcohol and / or caffeinated beverages for about 6 hours before bedtime;
- Take a warm bath before bed;
- Do some relaxing activities at night
- Get in the habit of writing down your worries and promises for the next day.
“If none of this works, avoid self-medication. It increases the risk of insomnia. It’s worth finding a specialist to find a more appropriate sleep strategy.” , Bacelar concluded.