The study claimed that having social jet lag was associated with lower overall diet quality, higher intake of sugar-sweetened beverages, and lower intake of fruits and nuts
A new study indicates that unlike what is considered a healthy way to compensate for lost sleep, oversleeping on weekends disrupts not just your sleeping pattern but may also affect your gut health. According to the study published recently in The European Journal of Nutrition, the researchers from King’s and ZOE, a personalised nutrition company, found multiple associations between social jet lag – the shift in your internal body clock when your sleeping patterns change between workdays and free days – and diet quality, diet habits, inflammation and gut microbiome composition in a single cohort of 934 people.
Notably, while previous studies into the association between social jet lag and metabolic risk factors have been done in populations with obesity or diabetes, this particular cohort consisted of mainly lean and healthy individuals with most getting more than seven hours sleep per night throughout the week, the study noted.
The study mentioned that the composition of the microbes in your gut (microbiome) may negatively or positively affect your health by producing toxins or beneficial metabolites. The study then said that having social jet lag was associated with lower overall diet quality, higher intake of sugar-sweetened beverages, and lower intake of fruits and nuts, which may directly influence the abundance of specific microbiota in your gut.
Experts note that one immediate consequence of inconsistency in sleep schedules between weekdays and weekends is the disruption of the body’s circadian rhythm, often referred to as ‘social jetlag’. “Just as actual jet lag can lead to fatigue, irritability, and difficulty concentrating, social jet lag can result in similar symptoms, affecting mood and cognitive function,” said nutritionist Shikha Agarwal.
To maintain healthy sleep habits, Agarwal shared a few essential tips:
Create a relaxing bedtime routine: Establish a calming pre-sleep routine, such as reading, yoga, meditation, or deep breathing exercises.
Limit alcohol consumption: Alcohol disrupts the sleep cycle, so avoid drinking close to bedtime.
Avoid overcompensating on weekends: Maintain a consistent sleep schedule on weekends to minimise social jet lag.
Balanced diet: Eat a well-balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Proper nutrition supports overall health, including quality sleep.