Maybe it’s not a case of the Mondays after all. Social jet lag, the discrepancy between sleep on a workday and sleep on a weekend, is a real thing! Your chronotype — your body’s natural sleep and wake preferences — is deeply impacted when you switch up your schedule on a whim. The hustle and bustle of your busy weekends may be making your job at the office more difficult or even compromising the accuracy of your work. What can be done? The Silent Productivity Killer SOCIAL JET LAG:
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As a general rule, to avoid social jet lag, aim for at least seven hours of sleep within your normal sleep-wake window.
While you may think that one way to combat social jet lag is by catching up on sleep, it may be a stopgap fix, but it certainly does not cure the problem. Instead, you
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must make changes in your daily routine so that your circadian rhythm, your internal
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clock that keeps your sleep-wake cycle normalized, is aligned
and your sleep deprivation low.
You can do this by going to bed and waking up at the same time every day. If the temptation to sleep in on the days you
don’t have to be at the office takes over, only allow yourself to sleep in an extra hour.
This ensures that your circadian clock isn’t thrown off too much. But, if you can resist the urge to sleep in and keep your sleep-wake schedule on track, an afternoon nap is a quick way to catch some z’s. Because our chronotypes are mostly set in stone, it’s easier to work with them than against them. But, if you must shift it, do so gradually to allow your body time to catch up. And, most importantly, prioritize sleep. Without it, showing up at work on Monday morning with social jet lag can make it extremely difficult to get going.
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