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[E. Paul Zehr Ph.D.+]

E. Paul Zehr Ph.D.

Black Belt Brain

Sleep

Sorry, but Science Says You Should Not Sleep In on Weekends

Social jet lag from changing wakeup times can have the same effect as travel.

Posted May 3, 2024 | Reviewed by Tyler Woods

THE BASICS

Key points

Ever since I was writing Becoming Batman back in the mid-2000s and I was exploring the idea of what a nocturnal lifestyle would actually do to a human body, I got interested in what we now call “sleep hygiene," which is why a recent paper on sleep timing and the effects of “social jet lag” caught my eye.

I Wasn't Worried About Batman’s Bedtime

What fascinated me was what changing sleep patterns actually did to your body and brain, so much so that I wound up shifting my own personal practices to get away from something I'd done for a long time. And that something was a very common thing a lot of us do?try to catch up on the weekends by sleeping in.

I always felt kind of off when I did that. Later, I realized I felt kind of like I did when traveling and having jet lag. Regardless, I did it anyway but eventually I changed my wake up time to be the same every day of the week. This was mostly to align with my morning martial arts training regimen, but I began to notice I felt a lot better.

The reason I felt a lot better turns out to be due to something called “social jet lag.” It has been known for some time that changing your sleep patterns on the weekend does have an impact on the rest of your weekend. But it's only recently that the mechanisms underlying this have been discovered. This is why I found a recent paper published to be very interesting. It's in mice, and the extension to humans needs to be established, but the basic principles are likely very similar because mechanisms of something critical like sleep regulation are typically evolutionarily conserved across species.

[Source: Courtesy American Physiological Society+]

Source: Courtesy American Physiological Society

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