How Do You Know If You Have Delayed Sleep Phase Syndrome?

12 Sep How Do You Know If You Have Delayed Sleep Phase Syndrome?

Are you unable to sleep at the right time? Or do you struggle to get up early in the morning?

If so, you may suffer from a condition known as Delayed Sleep Phase Syndrome (DSPS), which shifts the body’s internal clock, making it very difficult to follow a normal sleep schedule.

Often, this condition is misunderstood as merely being a “night owl” or even insomnia, though it is a circadian rhythm sleep disorder that can disrupt a person’s entire daily life.

In this blog, we will explore the effects and causes of DSPS, its signs and symptoms, as well as how to fix delayed sleep phase syndrome.

What is Delayed Sleep Phase Syndrome?

Delayed Sleep Phase Syndrome is a disorder in which the biological clock is delayed by two or more hours, causing difficulty in falling asleep and waking at socially acceptable times.

Despite social pressures to stay awake, unlike typical rare late-night activity, the condition persists, causing disruption in the sleep-wake cycle.

This leads to fatigue, difficulty carrying out daily pursuits, and challenges with social life or work.

Example of Delayed Sleep Phase Syndrome: Say, a teen always falls asleep at 2:00 a.m. and naturally awakens at 10:00 a.m. They feel well rested on weekends with this pattern. On weekends they go to bed at midnight after playing for two hours and wake up at 11 a.m. with no problem. But on weekdays, because their body wasn’t ready to sleep yet, they have tired eyes and can’t get up for school at 7 a.m., even though they’ve gone to bed four to five hours earlier.

Distinction Between DSPS and Other Sleep Disorders

Delayed Sleep Phase Syndrome, or DSPS, is often confused with other sleep disorders.

However, its symptoms are characteristic of a distinct condition.

Here are some differences between DSPS and other sleep disorders:

Delayed Sleep Phase Syndrome vs Insomnia

Anxiety, stress, or medical disorders can lead to insomnia, causing difficulty falling asleep, staying asleep, or waking too early.

Insomniacs may be extremely fatigued, yet sleep is simply impossible.

DSPS, on the other hand, is not about difficulty sleeping but a disturbance in the biological clock.

Individuals with DSPS sleep very late, around 2–3 AM or even later, wake up in the afternoon, and experience restorative deep sleep when they do sleep.

DSPS vs. Sleep Apnea

Sleep apnea disrupts breathing during sleep, affecting sleep quality, causing snoring, and resulting in daytime sleepiness due to obstructive or central issues.

Delayed Sleep Phase Syndrome is not related to interrupted breathing; it is a circadian rhythm disorder that causes sleep to be out of sync with normal sleep times.

DSPS patients do not wake frequently due to breathing problems; rather, they struggle to sleep at appropriate times.

DSPS vs. Night Owl Behavior

Many people think DSPS is just an extreme case of being a “night owl,” but that’s a misconception.

While DSPS and night owl behavior share the characteristic of staying up late, they differ in the following ways: Night owls typically prefer a prolonged existence at night, yet they have the ability to adjust their schedule and sleep earlier, even if it takes days of mental adjustment.

If forced into earlier work or school schedules, night owls can gradually condition themselves to sleep earlier.

Individuals with DSPS, on the other hand, find it nearly impossible to change their sleep schedule.

Their body clock is firmly set in a delayed sleep-wake cycle, even when they try to adjust to conventional schedules.

Unlike night owls, people with DSPS experience severe distress, fatigue, daytime sleepiness, and headaches, and they face major problems fulfilling their responsibilities.

This shows that DSPS is a serious disorder that regularly interferes with their ability to meet daytime obligations.

Common Misconceptions About DSPS

Delayed Sleep Phase Syndrome is subject to several myths and misconceptions that can prevent those affected from seeking help for their condition.

Some of these include:

Myth 1: DSPS Is Just Bad Habits

The Fact: DSPS is an actual sleep disorder, not merely a bad habit or preference to stay up late. It has biological and genetic factors, making it very difficult for people to fall asleep early and function in daily life.

The only supposed method of fixing DSPS is by lying down earlier to sleep.

Myth 2: They Should Just Sleep Earlier

The Fact: The common thought process for many is that people with DSPS can force themselves to sleep earlier.

They will struggle because, as one must realize, this problem has to do with the internal body clock—one that does not easily shift.

There may be some days when the idea of going to bed early sounds appealing to avoid disturbing others.

However, given an internal body clock set to go to bed after midnight, settling into a temporary early sleep will not result in restful sleep, as one can be awake for hours, mentally tracking time and wanting to sleep.

Myth 3: DSPS Is Laziness

The Fact: DSPS is often mistaken for laziness.

Affected individuals unable to wake for early classes or work may seem apathetic or unmotivated.

However, DSPS is a biological delay in one’s sleep cycle.

The truth is, many individuals with DSPS are industrious and work well when permitted to follow their biological rhythm.

Effects of Delayed Sleep Phase Syndrome

Here are the key effects of Delayed Sleep Phase Syndrome:

2: Inability to Maintain Work or School Schedules

• With DSPS, waking up for morning commitments becomes very challenging, and tardiness or absences become the norm.
• For many, sleep deprivation impedes academic or job performance.

3: Increased Risk for Mental Health Issues

DSPS is linked to increased anxiety and depression, worsening sleep issues for those with mood disorders and amplifying stress.

4: Memory Problems and Reduced Cognitive Skills

• Sleep is one of the physiological triggers for memory consolidation and cognitive functioning.
• People with DSPS do not sleep well, feeling mentally foggy, unable to concentrate, and experiencing slow, ponderous thoughts due to sleep deprivation.

5: Possible Development of Other Sleep Disorders

• With the stressful presence of DSPS, conditions like insomnia and hypersomnia (excessive sleep) are likely to occur as comorbidities.
• Some attempt to “manage” their sleep with peer pressure, caffeine, sleep medications, or other drugs, which leads only to dependence or other health problems.

Delayed Sleep Phase Syndrome Causes

The cause of DSPS remains somewhat uncertain, but several factors may be involved in its onset:

Genetics

Some studies suggest a strong genetic predisposition for DSPS.

Certain studies implicate mutations in proteins involved in regulating the body’s internal clock, such as PER3 and CRY1, as causes of this disorder.

Children of one or both parents with DSPS are considered at risk of developing the disorder themselves.

Hormonal Changes

Adolescence is a significant period for changes in circadian rhythms.

During puberty, melatonin (the hormone regulating sleep) secretion is naturally released later in the evening, causing a delay in the sleep-wake cycle.

Continuation of such a shift into adulthood may further contribute to the development of DSPS.

Environmental Effects

Artificial light, particularly blue light from screens, suppresses melatonin production and delays sleep onset.

Inadequate sunlight exposure during the daytime disrupts one’s circadian rhythm.

Night shifts, irregular schedules, and nighttime activities all cumulatively reinforce a delayed sleep pattern.

Behavior and Lifestyle-Related Factors

The body’s sleep-wake cycles may be thrown into disarray when sleep hours are not consistent, i.e., sleeping and waking up at different times each day.

Individuals who stay up late due to work, social events, or personal habits may eventually develop a delayed sleep phase.

Daytime napping also shifts sleep patterns, making it hard for many patients to fall asleep at night.

Delayed Sleep Phase Syndrome Symptoms

People suffering from DSPS experience symptoms that differentiate it from insomnia and poor sleep hygiene.

Difficulty Falling Asleep at Conventional Hours

• For most people suffering from DSPS, their body seems to rhythmically dictate a period of the night for sleep, typically between 2 and 6 in the morning.
• Even when attempting to go to bed before this time, they often remain awake for hours, feeling restless.

Difficulty Waking Up Early

• People with DSPS find it very difficult to get up during socially acceptable hours, such as for school or work.
• They often wake up feeling groggy, disoriented, and fatigued for most of the day when forced to wake early.

Normal Sleep Duration for Their Timetable

• Unlike insomnia, a person with DSPS can sleep for an adequate number of hours when following their natural sleep-wake cycle.
• When sleeping at their preferred time, sleep quality is usually quite good, without frequent awakenings.

Daytime Sleepiness and Cognitive Impairment

• Due to the misalignment of sleep hours with those of society, daytime sleepiness increases for people with DSPS as they go through a day of work, study, or socialization.

Diagnosis of Delayed Sleep Phase Syndrome

A complete evaluation by a sleep specialist is necessary for the proper diagnosis of DSPS.

Common methods include:

Sleep History and Sleep Diary

Patients are usually asked to maintain a sleep diary for at least one to two weeks.

They record their sleep onset, wake-up times, and any disturbances to their normal sleep patterns.

Actigraphy (Wearable Sleep Monitoring Device)

An actigraph is a small gadget worn around the wrist to monitor motion and study sleep-wake cycles.

Such devices can monitor patterns over a long duration to provide objective data on sleep delay.

Polysomnography (Overnight Sleep Study)

A sleep study may help rule out other potential sleep disorders, such as obstructive sleep apnea or narcolepsy.

In the test, brain waves, oxygen levels, heart rate, and eye movements during sleep are measured.

Clinical Interviews and Questionnaires

A sleep specialist may conduct interviews to assess medical history, lifestyle, and mental health factors.

DSPS may be verified using standardized sleep assessment questionnaires.

Delayed Sleep Phase Syndrome Treatment

Possible treatments for becoming more synchronized with one’s body clock and improving sleep hygiene involve strategies to manage DSPS.

Below are steps on how do you treat delayed sleep phase syndrome:

1: Bright Light Exposure in the Morning (Light Therapy)

• Exposure to bright light in the morning can help shift the sleep-wake cycle forward.
• Special light therapy boxes emit 10,000 lux of light.
• Spending time in natural sunlight after waking up also helps reinforce a proper circadian rhythm.

2: Melatonin Supplements

• Melatonin is a sleep-regulating hormone, so using it in the early evening hours signals the body to prepare for sleep.
• Dosage and timing are best determined by a healthcare provider, considering dependency and side effects.

3: Chronotherapy: Gradual Sleep Phase Adjustment

• Chronotherapy consists of gradually shifting sleep and wake times in increments of 15–30 minutes closer to the desired time each day.
• This gradual approach resets the internal body clock without sudden shocks.
• It requires committed discipline for the most success over the long term.

4: Cognitive Behavioral Therapy for Insomnia (CBT-I)

• CBT-I addresses negative thinking and behavior patterns that hinder sleep.
• Relaxation methods, stimulus control, and sleep restriction are core techniques.
• It is most effective for those who associate anxiety and resentment with their sleep time.

5: Lifestyle Changes for Better Sleepa)

• Create a Regular Bedtime Routine: Going to bed and waking up at the same time every day, including weekends, reinforces a stable sleep-wake cycle.
• Diminish Evening Light Exposure: Limiting immediate screen time (phones, tablets, and computers) at least one to two hours before sleep minimizes unnecessary exposure to blue light.
• Formulate a Relaxing Evening Routine: Ending the day with a favorite calming activity, such as reading, listening to soft music, or meditating, prepares the body for winding down.
• Morning Activities: Activities such as exercising, going outdoors, or getting natural light right after waking up help reinforce the timeframe for waking early.

6: Medical and Professional Advice

• Some patients may be candidates for more structured treatment proposed by a sleep specialist in severe cases.
• If DSPS significantly disrupts life, behavioral therapy or medication may also be involved.

When to Seek Professional Help?

While some people may manage DSPS with lifestyle changes, it may be necessary to see a professional if the condition severely disrupts your daily life.

This includes making work, school, or social responsibilities difficult.

You should also consult a doctor if you experience persistent daytime sleepiness and fatigue with concentration problems, even after getting enough sleep.

You should also seek help if your attempts to change your sleep schedule repeatedly fail.

Sleep specialists like Dr. Vivek Pratap Singh, a top neuropsychiatrist in patna can suggest personalized treatments.

These can include advanced circadian rhythm therapies or medication adjustments.

How To Deal With Delayed Sleep Phase Syndrome?

People living with DSPS often need to take proactive measures to ensure the condition does not interfere with their responsibilities.

Here are some practical coping mechanisms:

• A Consistent Sleep Schedule: Bedtime and wake time should be as consistent as possible within the same timeframe each day, even on weekends, to help the body adapt to a routine.
• Morning Sunlight Exposure: Get at least 30 minutes of natural sunlight exposure outdoors during waking hours.
• Avoid Stimulants in the Evening: Eliminate caffeine, nicotine, and other stimulants in the hours before bedtime to promote sleepiness.
• Create a Dark and Quiet Sleep Environment: Blackout curtains can be used if someone needs to stay up late, as they block out morning light. White noise machines or earplugs can also be used to reduce noise during sleep.
• Arrange a Flexible Schedule at Work or School: Some people may find it beneficial to work or attend school later in the day when they function at their best. Such adjustments may accommodate employees or students with DSPS through flexible scheduling or remote working.

Conclusion

Delayed Sleep Phase Syndrome is a serious sleep disorder that can disrupt normal daily life, often resulting in fatigue, mood disturbances, and difficulties following a regular schedule.

It is important for both affected individuals and their families to increase their understanding of the factors causing DSPS and its accompanying symptoms.

With proper diagnosis, treatment, and management, including therapies like light therapy, melatonin supplementation, and scheduling adjustments, individuals with DSPS can improve their sleep and lead productive lives.

For those who fail to improve with sleep disturbances, consultations with a sleep specialist should be pursued.

FAQs

1: Can Delayed Sleep Phase Syndrome Be Cured?

Delayed Sleep Phase Syndrome (DSPS) cannot be fully “cured,” as it is a chronic circadian rhythm disorder often influenced by genetic and biological factors.

However, it can be effectively managed through treatments like light therapy, melatonin supplements, and consistent sleep schedules.

Consulting a sleep specialist can help tailor strategies to improve sleep patterns and daily functioning.

2: How Do You Know If You Have Delayed Sleep Phase Syndrome?

You could flashps DSPS if you can’t fall drycalk for hhe delyn 2–6am, sleep late (into the afternoob, and feel ok when you sleep at those ridiculous years.

Other symptoms are trouble waking up early for work or school and suffering from daytime fatigue or cognitive dysfunction even after sleeping enough.

3: Is Delayed Sleep Phase Syndrome A Part Of ADHD?

DSPS is separate from ADHD but can be co-morbid​, since both disorders are associated with delayed circadian rhythms or sleep problems.

Studies indicate that people with ADHD may be at a greater risk for DSPS because they share some common neurological roots, but the two are different disorders.

If suspected, both condition may be assessed and treated by a sleep specialist or psychiatrist.