Scientists warn that ‘social jetlag’ harms diets, but there is one way to prevent it.

Scientists warn that 'social jetlag' harms diets, but there is one way to prevent it.

The Impact of Social Jetlag on Diet and Metabolic Wellbeing

A recent peer-reviewed study published in the European Journal of Nutrition has shed light on the relationship between social jetlag and diet. The study, conducted by scientists from the U.K., Sweden, the U.S., and Italy, aimed to understand the impact of social jetlag on diet and metabolic wellbeing. The research team, which included nutritionists and medical experts from prestigious institutions such as King’s College London, the University of Nottingham, and Harvard T.H. Chan School of Public Health, analyzed the sleeping and eating habits, as well as gut health, of 1,000 adult participants.

What is Social Jetlag?

Social jetlag refers to the discrepancy between an individual’s sleep and wake times on workdays compared to sleep and wake times on days off. This phenomenon affects a significant portion of the population, including adolescents, young adults, and those who have naturally later bedtimes and wake times. However, the study emphasizes that modern life, with its electric lights, blue-light emitting screens, and demanding work schedules, disrupts normal sleep patterns for many individuals.

The study classified participants into two groups: those experiencing social jetlag and those without social jetlag. Only 16% of participants fell into the social jetlag category, although it is believed that the actual prevalence in the wider population may be much higher, potentially surpassing 40%.

The Risks Associated with Social Jetlag

The researchers discovered several noteworthy differences between the social jetlag group and the group with consistent sleeping patterns. The social jetlag group tended to be younger, predominantly male, and had shorter average sleep durations. Notably, they also had an unfavorable diet quality, consuming fewer healthy plant-based foods, and more potatoes and sugar-sweetened drinks. Additionally, participants in the social jetlag group had a lower intake of fruits and nuts and ate less frequently throughout the day. They were also more likely to delay their first meal.

Moreover, the study found a correlation between social jetlag and a poorer gut microbiome. Participants with social jetlag exhibited an imbalance in their gut bacteria, with higher levels of certain species associated with poor diets, obesity, inflammation, and an increased risk of stroke. The researchers also observed elevated levels of the hormone ghrelin, commonly known as the “hunger hormone,” during the biological evening for individuals with social jetlag. This, coupled with their disturbed circadian rhythm, led to an increased appetite for energy-dense foods.

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Promoting Better Sleep and Gut Health

To improve nutritional choices and overall gut health, the researchers emphasized the importance of consistent sleeping patterns throughout the week. Achieving “sufficient sleep with consistent sleep–wake timing” was suggested as a potential lifestyle change that could reduce the risk of future diseases. However, the researchers acknowledged that adjusting sleep to match an individual’s biological clock might not always be achievable due to social timing constraints. Nonetheless, they highlighted the need for further studies to solidify their findings, acknowledging the limitations of their current research, such as the inability to determine causality and the lack of employment status information and sleep medication usage confirmation among participants.

The Connection Between Sleep Deprivation and Diet

This study adds to the existing body of research linking poor sleep habits to unhealthy diets. Previous studies have associated insufficient sleep with an elevated risk of obesity, a greater tendency to consume high-calorie foods, and impaired appetite control. In fact, a study conducted in 2016 found that even a few hours of sleep deprivation per night resulted in consuming significantly more calories the following day, leading to a disruptive cycle of poor food choices and further damage to sleep quality. Sleep deprivation has also been linked to binge eating, with experts advocating for an additional hour of sleep per night to improve eating habits.

Understanding the impact of social jetlag on diet and metabolic wellbeing is essential for individuals seeking to improve their health. By prioritizing consistent sleep patterns and making conscious choices about their diet, individuals can take small but significant steps toward better overall wellbeing.

References: – European Journal of Nutrition Study – Sleep Deprivation and Obesity Study – Sleep Deprivation and Binge Eating Study