Sleep
Social Jetlag Recovery
Fixing weekday–weekend sleep timing drift by anchoring wake time and morning light instead of only sleeping in on days off.
Social jetlag recovery addresses the gap between weekday and weekend sleep midpoints—staying up late Friday then sleeping in Sunday—which shifts circadian timing like mini time-zone jumps. Recovery means anchoring wake time within thirty to sixty minutes daily and getting morning light after late nights.
Catching up only with sleep-in worsens Monday grogginess.
Common questions
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How much weekend sleep-in is too much?
More than about ninety minutes later than weekday wake time often worsens Monday alertness. Keep wake steady and add a short early-afternoon nap if needed.
Related terms
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