What Is Delayed Sleep Phase Syndrome and How Can You Cope?
Ever find yourself wide awake when everyone else is winding down and struggle to wake up in the morning? You might be dealing with delayed sleep phase syndrome (DSPS). This is a sleep disorder where your body’s internal clock is shifted later than usual, making it tough to fall asleep at traditional times and nearly impossible to wake up early.
DSPS isn’t just being a night owl by choice. Your circadian rhythm—the natural process that tells your body when to sleep and wake—is delayed. So even if you want to hit the sack at 10 PM, your brain might only start feeling sleepy closer to midnight or even later. The result? You often get less sleep, feel groggy during the day, and it can mess with work, school, or social plans.
Signs You Might Have Delayed Sleep Phase Syndrome
Typical symptoms include trouble falling asleep until late at night, difficulty waking up in the morning, and feeling really sleepy during the day. This pattern tends to persist for weeks or months. If you’re constantly struggling to fit into a daytime schedule and no amount of bedtime routines seem to help, DSPS could be the culprit.
It’s important to recognize that this disorder isn’t about laziness or bad habits. Your body clock is just out of sync with society’s usual schedule. Many people with DSPS feel more awake and alert late at night and barely functional early mornings.
Simple Tips to Manage Delayed Sleep Phase Syndrome
Though DSPS can be frustrating, you can take steps to help reset your internal clock. Try to get bright light exposure first thing in the morning—natural sunlight works wonders. Avoid screens and bright lights late at night, since they trick your brain into staying awake. Keeping a consistent sleep-wake time every day, even on weekends, helps your body get into a rhythm.
Some people find melatonin supplements useful when taken at the right time to shift their sleep schedule earlier. But it’s best to talk to a healthcare provider before starting any supplements.
If your DSPS majorly disrupts your life, consider seeking professional help. Sleep specialists can guide you with tailored therapies like chronotherapy or light therapy. Remember, understanding your body’s timing is key to living better with delayed sleep phase syndrome.
