A disconnect between work/school schedules and social lives is contributing to a growing sleep disorder among young adults. Known as “social jetlag,” this disruption of the body’s natural sleep-wake cycle is estimated to affect 30-40% of individuals aged 16-22, according to the turkish sleep Medicine Society. Experts warn that this chronic misalignment can have serious consequences for both physical and mental health, impacting everything from academic performance to long-term brain health, and is often exacerbated by evening screen time.
A growing number of young people are experiencing what sleep experts are calling “social jetlag” – a disruption of the body’s natural sleep-wake cycle caused by irregular schedules. This trend is raising concerns among health professionals, as consistent sleep patterns are crucial for both physical and mental well-being.
‘Gençler sosyal jetlag yaşıyor’
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According to Prof. Dr. Zeynep Zeren Uçar, President of the Turkish Sleep Medicine Society, and a faculty member in the Chest Diseases Department at İzmir Medical Faculty of Health Sciences University, “social jetlag” occurs when a person’s social life clashes with their biological clock. This often manifests as staying up late and then sleeping in, disrupting a consistent sleep schedule.
“Irregular lifestyles disrupt a person’s sleep times,” explained Uçar. “We call the imbalance between social and biological clocks ‘social jetlag.’ Young people are actually experiencing this. They often stay up late and spend a significant portion of their day sleeping. This is a hidden danger, as it can interfere with school, work, and overall well-being. Because they go to bed so late, their bodies and brains don’t get the rest they need.”
The issue is particularly prevalent in adolescents and young adults, with an estimated 30 to 40 percent of individuals between the ages of 16 and 22 reporting symptoms. This finding highlights the vulnerability of this age group to the negative effects of inconsistent sleep.
Those experiencing social jetlag often find it difficult to fall asleep even when they go to bed at a reasonable hour due to the disruption of their sleep schedule.
‘Bu, beyninizdeki uyku saatini bozuyor’
Uçar noted that many young patients report being unable to fall asleep until late at night, even when attempting to go to bed around 11:00 PM, and subsequently waking up late the following day. “Over time, this disrupts the sleep clock in the brain,” she said. This disruption can lead to a cycle of poor sleep and daytime fatigue.
‘Faz kayması’
The body’s natural melatonin production, which regulates sleep, is also affected by social jetlag, leading to what Uçar calls a “phase shift.” “This creates a vicious cycle where individuals struggle to maintain a normal social life, perform at work or school, and may withdraw from friends. They are also exposed to more blue light at night, often spending more time looking at tablets or watching television when they can’t sleep.”
‘Sosyal jetlag tedavi edilebilir, sabah güneşi tek başına ilaç’
Uçar emphasized that social jetlag is treatable, though treatment can take time. “Sleep therapy can take at least four to six weeks, and up to six months. It requires sleep education, regulating sleep times, and creating a conducive environment for falling asleep earlier. We recommend going to bed and waking up at the same time each day.”
“We recommend going to bed no later than 11:00 PM and waking up between 7:30 and 8:00 AM. If you can’t fall asleep, get out of bed for 15 minutes and engage in a relaxing activity like reading or listening to music before trying again. It’s also important to avoid television and phones after 9:00 PM, and to dim the lights in the house. People with sleep problems should also spend time outdoors during the day.”
Uçar highlighted the importance of morning sunlight for those struggling with sleep. “Sunlight is medicine in itself. Even half an hour of sunlight before 11:00 AM can help the body produce melatonin more easily after 9:00 PM. Without morning sunlight, melatonin production is delayed, which affects sleep patterns and the overall system.”
The findings underscore the importance of prioritizing consistent sleep schedules and healthy sleep habits, particularly among young people.
