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Delayed sleep phase syndrome (DSPS) is a specific kind of circadian rhythm sleep problem. Delayed sleep-wake phase disorder and other similar terms are also used to describe it. You cannot go to bed at a time that's considered appropriate or typical by society, and your sleep is postponed by at least two hours as a result.
Even when you're worn out, it can occur. You could wake up late as a result of the delay, which could disrupt your daily schedule for work, school and other activities. Although it can appear at any age, teens and young adults are the most commonly affected. The prevalence of DSPS in adults and adolescents is about 15%.
The condition is different from being a night owl, though. As a night owl, you make the decision to remain up late, but if you have delayed sleep phase syndrome, your body clock is off, so you stay up later.
Delayed sleep phase syndrome: Prevalence and causes
It's thought that the delayed sleep phase syndrome affects up to 10% of the general population. Teenagers prone to a minor sleep time delay may be more likely to experience it, but it can last into adulthood.
Delayed sleep phase syndrome seems to have a hereditary component. For instance, a mutation in the CRY1 gene changes the human circadian clock, causing carriers to sleep later than non-carriers by two to two and a half hours. More of these so-called clock genes that contribute to the illness are expected to be found as researchers learn more about them.
According to recent studies, 40-50% of clock genes are inherited (whether you're a morning person or a night owl). Environmental variables may reveal the illness apart from genetic predisposition. Most notably, light has a significant impact on the circadian system's timing and can also be used to treat the problem, though.
Treatment options for delayed sleep phase syndrome
Typically, therapy for delayed sleep phase syndrome uses a variety of techniques. By changing your biological clock, the treatment's goal is to normalize your sleep routine and manage the sleep disorder.
The optimal therapies will be determined by your doctor based on your symptoms and way of living. They might incorporate:
1) Set your internal clock forward
As part of the treatment, you will learn to go to bed every night around 15 minutes early.
As a result, you will also get up a little earlier. Maintaining a consistent sleep schedule will assist in resetting your circadian clock. Your body will learn to adapt to the new rhythm if you go to bed and get up at the same time every day.
Set an alarm so that you can wake up at the designated time even if you can't fall asleep at the time you'd like to.
2) Delaying the internal clock
This technique, sometimes referred to as chronotherapy, entails postponing your bedtime by 1-2.5 hours every six days and is often used in the treatment of delayed sleep phase syndrome.
The term chrono comes from the Greek word khrono, which refers to time. Hence, the goal of chronotherapy is to restore a person's dysregulated circadian rhythm (biological clock) to normal sleep/wake cycles. You keep postponing bedtime till you can sleep on a regular schedule.
3) Treatment with light
Resetting the timing of sleep with morning sunshine is crucial to managing delayed sleep phase syndrome.
The best time to use it is right after waking up. When you wake up, try to spend 15-30 minutes outside. Set an alarm to get up, get dressed, and head outside right away. Go on a stroll.
Eyes should be illuminated, but avoid staring directly at the sun. A light box may be required for phototherapy throughout the winter. It might take up to a month for the results to start showing.
4) Consistency
The ability of night owls to maintain a socially acceptable sleep schedule is well supported by research.
Consistency is needed, especially in relation to when you wake up. Wake up every day at the same hour, including on weekends. Avoid snoozing in. Even if it first necessitates delaying the ideal bedtime, go to bed feeling drowsy.
That will ease the transition into sleep more quickly, lessen the need to sleep and improve quality of your sleep. The hormone that regulates the sleep-wake cycle is melatonin, which your doctor may prescribe for you. Each person's ideal dosage and time vary, so it's crucial to adhere to your doctor's recommendations.
5) Enhancing good sleep habits
While the aforementioned tips look simple, they can also be powerful to enhance sleep.
Following a regular sleep schedule and avoiding technology before nighttime are examples of good sleep habits. Additionally, stay away from these items before bed:
- Caffeine
- Alcohol
- Tobacco
- Active exercise
If you have delayed sleep phase syndrome, you might not have any issues with it if your work/school/home life allows for a later bedtime and wake-up time. However, if it affects your ability to function daily, you should consult a sleep expert or your doctor to determine the best course of action.
They may provide a diagnosis and assist in making treatment decisions. You can control the symptoms of delayed sleep phase syndrome and change your sleep and wake hours by paying close attention to your sleep hygiene routinely and by using additional treatments.
Janvi Kapur is a counselor with a Master's degree in applied psychology with a specialization in clinical psychology.
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