Everything You Need to Know About Delayed Sleep Phase Disorder (DSPS)

It’s a sleep disorder characterized by a sleep schedule that’s significantly delayed compared to societal norms. People with DSPS typically fall asleep late at night and wake up late in the morning, making it difficult to function on a typical schedule.

Here’s a comprehensive guide on DSPS:

Symptoms:

Difficulty falling asleep before 2-3 am
Difficulty waking up before noon
Excessive sleepiness in the morning and early afternoon
Feeling alert and productive in the late evening and early night
Difficulty adhering to regular sleep and wake times
Impaired daytime functioning, such as problems with concentration, mood, and social interactions

Causes:

Genetic factors: DSPS is thought to have a genetic component, with mutations in certain genes affecting the body’s natural sleep-wake cycle.
Environmental factors: Exposure to bright light at night and irregular sleep schedules can contribute to DSPS.
Underlying medical conditions: Certain medical conditions, such as depression, anxiety, and neurological disorders, can also contribute to DSPS.

Diagnosis:

A doctor will likely ask about your sleep habits, medical history, and lifestyle.
They may also conduct a sleep study, such as a polysomnogram, to assess your sleep patterns and rule out other sleep disorders.

Treatment:

Chronotherapy: This involves gradually adjusting your sleep schedule earlier each day until you reach a desired bedtime.
Light therapy: Exposure to bright light in the morning can help to regulate your circadian rhythm.
Melatonin: Taking melatonin supplements before bedtime can help to advance your sleep schedule.
Cognitive-behavioral therapy for insomnia (CBT-I): This therapy can help to identify and address any underlying sleep-related thoughts and behaviors that may be contributing to DSPS.

Coping tips:

Maintain a regular sleep schedule as much as possible, even on weekends.
Expose yourself to bright light in the morning and avoid bright light at night.
Create a relaxing bedtime routine.
Avoid caffeine and alcohol before bed.
Make sure your bedroom is dark, quiet, and cool.
See a doctor if your DSPS is causing significant problems in your life.

Additional resources:

National Sleep Foundation: https://my.clevelandclinic.org/health/diseases/14295-delayed-sleep-phase-syndrome-dsps
Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/delayed-sleep-phase/symptoms-causes/syc-20353340
American Academy of Sleep Medicine: https://aasm.org/

Remember, DSPS is a treatable condition. If you think you may have it, don’t hesitate to talk to your doctor. With proper treatment and lifestyle changes, you can get your sleep schedule back on track and improve your overall well-being.