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Understanding Delayed Sleep Phase Syndrome (DSPS)
You often find it difficult to get to sleep until very late at night when you suffer from the delayed sleep phase syndrome (DSPS). Up to 4 am is not unusual. You will likely want to sleep in longer in the morning, perhaps until early afternoon. In the morning, you will feel groggy if you rise earlier than this, but as the day goes on, you will gain more energy. Regardless of whether you wake up early, your body will still want to sleep late in the evening. Many people with DSPS sleep in even later into the afternoon on weekends.
What causes delayed sleep phase syndrome?
An internal body clock indicates when you should wake up and go to bed. Researchers believe that if you have DSPS, this clock will not work properly. They believe Melatonin is responsible for this. Your lifestyle may also play a role. Young adults are often not very sleepy at night, so they stay up too late, which affects their body clocks.
Melatonin: What is it?
In order to maintain a normal body clock, your body produces this hormone. The wrong amount of Melatonin at the wrong time can affect your sleep. At night, Melatonin levels rise and you feel sleepy. Blue light from computer screens can inhibit your body’s production of melatonin, so you’ll feel less sleepy at night. This is why it’s advised to avoid devices before bedtime.
Is DSPS common?
Teenagers are most likely to suffer from DSPS. This condition affects about 7 per cent of teenagers. Other ages can also be affected, but it is less common.
What effect does it have on people?
Insomnia and depression are more likely to occur if you have DSPS. Additionally, many people have to get up early in the morning for work or school. When DSPS is present, this can be problematic.
How is DSPS managed or treated?
In some cases, DSPS will disappear on its own. In other cases, a sleep specialist can help. The specialist will suggest changing your sleep routine to regularise your sleeping hours. A physician may recommend bright light therapy, either from morning sunlight or from a lightbox designed for this purpose. A typical session lasts between an hour and an hour and a half. You may also be advised to take Melatonin just before bedtime by your specialist. Chronotherapy is another treatment for DSPS.
How does chronotherapy work?
To do this, you need to go to bed at a bit later time each night. You will also wake up a bit later every day. You will continue to do this until you are going to sleep in the evening and waking up early in the morning. Imagine that you go to bed at 5 AM each night and wake up at 1 PM. During the first day of chronotherapy, you might stay up until 8 AM, waking up at 4 PM. You would stay up until 11 AM on the second day, waking up at 7 PM. On the third day, you would stay up until 2 PM, waking up at 10 PM. Each day, you would stay up 3 hours later, until after a week, you were going to bed in the evening and waking up early in the morning. Depending on the person, they might stay at the same bedtime for more than one night to help them adjust.
With mild symptoms, it may be possible to gradually move sleep hours to an earlier time of night so that chronotherapy need not be used.
Can DSPS be prevented from recurring?
Keeping your wake-up time constant is very important once you reach the right bedtime and wake-up time. The same applies to weekends as well. It is also important to have plenty of good light in the mornings. The light lowers your melatonin levels. Open the curtains and enjoy your breakfast by the window. Don’t use your computer within an hour of your planned bedtime.
DSPS: What can help you cope?
Some people have difficulty overcoming their DSPS. A change of lifestyle may be helpful. It won’t stop DSPS, but it will make your life easier. Try working in the evenings or at night. DSPS will be less of a problem if your work hours are flexible. Naps can be helpful for people with DSPS, but they should be short. Avoid driving if you feel sleepy during the day. Avoid operating dangerous machinery as well.
What else might cause similar symptoms?
DSPS patients sometimes think they have insomnia. This occurs because they are unable to fall asleep at the expected time. When you are allowed to choose your own sleeping and waking times, DSPS is more likely to be diagnosed.
At what stage should you seek professional help?
Sleepiness in the mornings, including while driving, is a major problem. You should seek help if the timing of your sleep is affecting your quality of life or your safety.
It might be worth asking your doctor for support in changing your sleep and wake times by taking Melatonin at night or by exposing yourself to light in the morning. If this doesn’t work, they can refer you to a Sleep Specialist. You will need to keep a sleep diary to get an accurate diagnosis. It is here that you record every detail of your sleep. If you’ve got any questions about DSPS our sleep professionals are on hand to help and can be contacted on 1800 717 566.
