Delayed Sleep Phase Syndrome: A Closer Look
Delayed Sleep Phase Syndrome (DSPS) is a sleep disorder characterized by a misalignment of the biologically predetermined sleep-wake cycle. People with DSPS may have difficulty falling asleep before 2am and difficulty waking up in the morning. Despite the difficulty in meeting the demands of a normal daytime schedule, those with DSPS generally still need 7-9 hours of sleep at night.
DSPS is caused by variations in the 24-hour internal body clock, known as the circadian rhythm. This disruption in the normal rhythm causes the body to delay the onset of sleep. DSPS is more commonly seen in teens and adolescents, however it can occur at any age. It affects both genders equally, and experts believe genetics play a role in the disorder, but environmental factors, such as artificial light exposure, can make DSPS symptoms worse.
Those who suffer from DSPS often experience high levels of stress, anxiety, and fatigue. This can lead to decreased academic and job performance, weight gain, isolation, depression, and other mental and physical health problems. Having trouble regulating your sleep schedule? You could be suffering from DSPS.
Diagnosis of DSPS
To diagnose DSPS, your physician will take a detailed medical history and may request you track your routine over a period of several days. This includes sleep-wake times, meal times, exposure to light (including screens) and exercise habits. Your doctor may also order a sleep study called an overnight polysomnography, which measures the activity in your brain, eyes, and other organs during sleep.
Symptoms can also be assessed by a Circadian Rhythm Disorder Sleep Test. This test requires the patient to stay in a dark room for at least 8 hours, each night. The patient is then required to take a wake-promoting hormone like cortisol, in the morning. If the results of the test show a disruption in the body’s circadian rhythm, a diagnosis of DSPS can be made.
Treatment of DSPS
The primary goal in treating DSPS is to reset the body’s internal clock. Lifestyle changes such as gradually shifting to an earlier sleep/wake pattern or increasing exposure to bright light can be effective in managing symptoms. Melatonin, a natural hormone made by the body, can also be used to promote feeling of sleepiness. Medication such as Prozac and wake-promoting agents like Ritalin can also be prescribed.
In extreme cases, chronotherapy is a treatment option. It involves gradually delaying bedtime in two-hour increments until your sleep-wake cycles shift. Lifestyle changes such as scheduled naps, avoiding caffeine, exercising regularly, and dieting can also help in improving DSPS.
The use of Cognitive Behavioral Therapy (CBT) can assist in improving sleep patterns as well. CBT is a form of psychotherapy that helps to change unhelpful patterns of thought and behaviors that relate to DSPS.
Managing DSPS
- Stick to a consistent sleep/wake schedule
- Avoid the use of technology before bed
- Expose yourself to bright light in the morning
- Meditate or practice relaxing exercises
- Ensure your sleeping space is comfortable and calming
- Avoid napping or taking long sleeps during the day
- Limit caffeinated drinks
Conclusion
If you’re having difficulty regulating your sleep schedule, you may be suffering from DSPS. A medical professional can help you determine if this is the case, and discuss various treatment options available. With the right lifestyle changes, medications, and therapies, managing DSPS is possible.