Feeling jetlagged on Mondays even though you haven’t flown across time zones? It’s called social jetlag, where you have to literally drag your sleepy self to work after a weekend of partying or OTT binge. It’s not just your mind refusing to wake up to the grind, it’s also your body telling you it’s not ready for the rigour yet.

In this episode, host Srirupa Ray, an Assistant Editor with TOI, explores the science behind the “Monday blues” and the phenomenon of social jetlag — the shift in our internal body clock caused by late-night weekends and screen time. Joining the conversation are two experts: Dr Manvir Bhatia, a senior neurologist and sleep specialist from Delhi, and Rohini Rajeev, a senior psychotherapist from Bengaluru.

Together, they delve deep into how digital habits, blue light exposure, and doom-scrolling suppress melatonin (sleep hormone) and trigger cortisol (stress hormone), disrupting our circadian rhythm. They outline the extensive toll this takes on health, connecting social jetlag to inflammation, metabolic stress, emotional instability, and cognitive decline. Finally, the experts share practical recovery strategies, emphasising the importance of a gradual transition, digital sunsets, and anchoring a consistent morning wake-up time to realign the body’s internal rhythm.

Cherry on the cake? A nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/).

Chapters

(00:00) - Introduction to Monday Blues

(01:37) - What Exactly is Social Jet Lag?

(02:40) - Rise of Connectivity & Doomscrolling

(03:22) - Revenge Bedtime Procrastination

(04:04) - Blue Light and Melatonin Suppression

(04:55) Cognitive Bleeding: Why We Can’t Wind Down

(05:41) - ‘Executive Sunday’ & Midpoint Sleep Shifts

(07:55) - The Myth of ‘Catching Up’ on Sleep

(09:08) - How Circadian Disruption Triggers Hyper-Arousal

(10:48) - Orchestra of the Body: Light, Food, & Activity

(14:48) - Mental Health Toll & The Impulsive Brain

(17:25) - Crafting a ‘Digital Sunset’ & Cognitive Downloads

(20:25) - Rewiring the Clock: Gradual Shifts & Sleep Diaries

(28:26) - Final Pro-Tips: Anchor Your Wake-Up Time