Do you struggle with going to bed at a reasonable time? Are your late nights often until the wee hours of the morning, even though you try your best to get rest? If you struggle with late nights that go beyond what other so-called night owls in your life experience, you might have delayed sleep phase syndrome (DSPS). This sleep disorder is known to be a cause of severe insomnia and is typically noticeable in those who have a late bedtime and wake up later than usual.
If you’re curious about delayed sleep phase syndrome, keep reading. We will discuss what delayed sleep phase syndrome is, its prevalence, symptoms, and even its causes. We’ll even explore how it impacts your daily life and the steps that you can take to manage this if you struggle with this disorder. Let’s get into what delayed sleep phase syndrome is first so you understand what makes this sleep disorder unique compared to others.
Defining Delayed Sleep Phase Syndrome: What Is It?
Delayed sleep phase syndrome is a circadian rhythm disorder that causes people to be stuck in a later-than-normal phase, going to bed much later and waking up later, too (Source: Sleep). For most people, this issue will emerge during their adolescence and can continue for several years, sometimes without any resolution or recovery. However, those who struggle with DSPS experience daytime fatigue and poor performance.
This sleep disorder is not as common as you might think, as only 5% to 10% of the population has been diagnosed with it. For those who do have this disorder, the main symptom is their unusually late bedtime and wake time. Still, they may also exhibit more technology use, screen activity, and excessive exposure to artificial light and caffeine.
Some of them may even take lots of naps due to the impaired performance and exhaustion they feel due to their lack of sleep. Those diagnosed with the condition even suffer from depression and social withdrawal due to their misalignment with their circadian rhythm.
To be diagnosed with this, patients usually have to present consistent late bedtimes and some of the more pronounced daytime fatigue. Depending on the medical professional they visit, people may present sleep diaries or complete other tests to show that they have DSPS.
What Are the Causes and Risk Factors of DSPS?
Unfortunately, not as much research is available to determine conclusive causes of delayed sleep phase disorder. Some have thought that there could be an irregularity in the sleep homeostatic system or even a disruption to one’s normal circadian rhythm. Regardless, people have deciphered that something must cause the disruption of the circadian rhythm and the inability to get to bed at a decent hour (Source: Sleep).
However, others have also talked about other factors, like excessive screen use, jet lag, or even insomnia, as a cause of delayed sleep phase disorder. As far as risk factors, adolescents are among the most likely individuals to experience delayed sleep phase disorder, as are those who are shift workers or are exposed to blue light, especially before bed.
What is also fascinating is that researchers in Japan have identified that there may be two genes associated with delayed sleep phase disorder: arylalkylamine N-acetyltransferase and HLA-DR1. Both can impact one’s circadian rhythm (Source: PubMed). So, there is a chance that if your family member has this disorder, you might have it, too. Next, let’s explore how delayed sleep phase disorder can impact your life and mental performance.
How DSPS Impacts Your Daily Life
With any sleep disorder, you can expect to experience impaired mental performance and even some fatigue. Yet, delayed sleep phase disorder can impact your daily life more than you think. For many teens with DSPS, they experience poor academic performance and even behavioral problems, aside from their excessive sleepiness throughout the day. This is also the same for adults, as losing sleep or going to bed later than usual can lead to challenges with your energy and cognition.
Over the long term, this can lead to significant issues regarding your quality of life. With more days where you wake up late and struggle to get through the day, the worse your health will be. This can lead to several concerns, including chronic health problems, cardiovascular problems, and even poor energy levels consistently, limiting your ability to be productive. It can even limit your socially and physically in terms of exercise.
Even despite these issues of chronic sleep deprivation and poor cognition, there are ways to handle this sleep disorder to make your life a little bit easier and to get you back on track with your sleep cycle.
Tips for Managing Delayed Sleep Phase Disorder
If you struggle with delayed sleep phase disorder, there are many things you can do to encourage better rest and alleviate your symptoms. As with any sleep disorder, the first step you can take is to improve your sleep environment and create a relaxing bedtime routine. This may help you wind down and get ready for bed with ease.
You can also focus on exposing yourself to more light throughout the day to help you regulate your circadian rhythm. Patients in Korea who used light therapy to help them with their delayed sleep phase disorder actually adjusted their sleep and wake times over the course of several months with success (Source: Journal of Sleep Medicine). This can be an effective treatment to help you manage your symptoms and reverse your circadian rhythm challenges!
Of course, seeking professional help is another excellent idea to help you overcome your sleep disorder. Speaking to a sleep expert or seeking cognitive behavioral therapy might help you overcome delayed sleep phase disorder and reduce your associated depressive and anxiety symptoms that are also related to this condition.
Take Steps to Realign Your Circadian Rhythm
Even with a condition like delayed sleep phase disorder, you can take steps to help encourage your circadian rhythm to once again realign. Whether you developed this disorder during your teens or later as an adult, you can enjoy restful, ordinary sleep schedules once again. For more information about how to enjoy restful nights and improve the quality of your sleep, visit our website for more articles from our experts.
