We have all stayed up late at one point in our lives. Whether this is from last-minute cramming for exams or playing “just one more game” with your friends at night, we have all felt the consequences the morning after. What if I told you that this could be more harmful than you would expect?

First, let me explain the concept of “circadian rhythm” and “social jet lag”.

Circadian Rhythm

Have you ever woken up early on a weekend because you were so used to waking up at that time during the week? This is your natural body’s “clock”, or circadian rhythm, trying to wake you up! This biological clock also determines when you feel sleepy at night and is very sensitive to time changes.

Social Jet Lag

We usually view jet lag as that groggy and tired feeling of having to adjust to a new country’s time zone. Social jet lag, on the other hand, refers to smaller changes in your circadian rhythm stemming from other factors in your life, such as school or work. For example, staying up one hour past your bedtime to watch TV, adjusting to daylight savings or having to wake up one hour earlier for volleyball practice are all forms of social jet lag. Most of us have likely experienced how just losing a single hour of sleep can leave us feeling drained the next day — but how serious is this effect, really?

The Effect of Sleep Habits

Unsurprisingly, social jet lag is correlated to worse cognitive performance. A study done by Díaz-Morales & Escribano (2015) tested over 750 adolescents aged 12-16 on their academic performance and asked about their sleep habits. They found that social jet lag was negatively related to grade point average (your grades!) and other abilities such as reasoning skills and numerical subtests (e.g. math problems). Therefore, they conclude that social jet lag is a concern for students and that there could be serious long-term consequences if not treated.

Realistic Sleep Routines

Will staying up one night to watch a movie be the end of the world? Probably not — we’ve all done it, and expecting perfect sleep habits every night isn’t realistic. However, studies like these remind us of the importance of moderation and just how crucial it is to prioritize our well-being and get enough rest. Take care!

References: Díaz-Morales, J. F., & Escribano, C. (2015). Social jetlag, academic achievement and cognitive performance: Understanding gender/sex differences. Chronobiology International, 32(6), 822–831. https://doi.org/10.3109/07420528.2015.1041599