This is a sleep and wake mode that is adapted to working days and shifts to weekends. At the same time, a recent study showed that social jetlag can determine not only how much and how much we sleep, but also what and how we eat.
To understand how social jetlag affects our nutrition and metabolism, scientists from the UK, Italy, USA and Sweden analyzed K. M. Bermingham, S. Stensrud, et al. Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort / European Journal of Nutrition daily routine, eating habits and intestinal health of 1,000 participants aged 16-65 years. They were asked questions about how they used to sleep and what kind of food they usually eat. Experts also studied the data of blood and stool tests.
As a result, it turned out that teenagers and young people, as well as those who are biologically programmed to go to bed and wake up at a later time, are more susceptible to the influence of social jetlag, for example. At the same time, the authors of the study stressed that modern life, with its electric light bulbs, work schedules and smartphones emitting blue light, generally disrupts normal sleep patterns.
The study participants were also divided into those who experienced the effects of social jetlag and those who did not. The first group included everyone whose sleep on weekends reached the average mark an hour and a half later than on working days. At the same time, only 16% of the participants can be classified as those who suffer from social jetlag. But, as the authors of the study themselves say, in the world as a whole, according to some estimates, more than 40% of people have the same problem.
The researchers found that in the group affected by social jetlag, the participants were younger, there were more men in it and their average sleep duration was shorter than in the group with a constant regime. In addition, they ate poorly: they consumed less healthy plant foods, fruits and nuts, but more potatoes, including in the form of chips and French fries, and drank more sugary drinks. Those who suffered from social jetlag were also less likely to eat during the day and more likely to postpone breakfast to a later time.
The author of the study revealed a link between social jetlag and a poorer gut microbiome. Moreover, those who suffer from such a sleep regime are more likely to have a less favorable mixture of bacteria. Three of the six types of intestinal microorganisms that were more often found in the analyses of participants exposed to social jetlag were associated with poor nutrition, obesity, as well as a higher risk of inflammation and stroke.
At the same time, those participants who suffered from social jetlag had higher levels of the "hunger hormone" ghrelin in the evenings, rather than in the mornings, combined with a disturbed circadian rhythm, increased appetite for high-calorie food.
Experts recommend sticking to a constant sleep regime throughout the week. If you go to bed and get up at the same time every day, it can potentially reduce the risk of developing diseases. At the same time, scientists separately note that social jetlag may be associated with poor health, even if there is enough sleep. Since the sleep regime is individual, it is preferable to adjust it to the biological clock, which is not always possible in the context of social time.
The authors of the study discussed above emphasize that their conclusions need additional verification. Nevertheless, many of their colleagues had previously linked Nutrition and Sleep / Sleep Foundation Lack of sleep is associated with an increased risk of obesity, a greater tendency to eat high-calorie foods and a weak ability to control appetite.
For example, previous studies have shown H. K. Al Khatib, S. V. Harding, et al. The effects of partial sleep deprivation on energy balance: a systematic review and meta‑analysis / European Journal of Clinical Nutrition that the lack of several hours of sleep at night is associated with consuming more calories the next day. This starts a cycle where improper nutrition worsens the quality of sleep.
Other studies have linked Why sleep is so important in binge eating recovery / Eating Recovery Center lack of sleep with overeating. At the same time, experts argued that just one extra hour of sleep per day can improve eating habits.
