Delayed sleep-wake phase disorder (DSP) is a circadian rhythm disorder characterized by an internal sleep clock (circadian rhythm) that has been shifted later in the evening and morning than is socially accepted. The resulting pattern of sleep can disrupt one's daily life, as it can conflict with work or social requirements. Despite this irregularity, the quality of sleep itself is usually normal.
If you have DSP, odds are you would rather go to bed later and wake up later. Naturally, when given the liberty to determine your own schedule, you can still get a sufficient quantity and quality of sleep, though at a delayed hour.
Signs of DSP may include difficulty falling asleep until late at night, a hard time getting out of bed in the morning and impaired alertness and performance during the day. It is similar to insomnia in that it can cause excessive sleepiness and fatigue.
What are the indications of delayed sleep-wake phase disorder?
DSP presents a number of symptoms, such as dizziness, vertigo, abnormal eye movements, and motion sickness. Furthermore, it can result in nausea and imbalance. Additionally, people with this condition may experience trouble focusing or confusion.
can lead to poor sleep quality, fatigue and dissatisfaction with life.
can lead to broken, fragmented sleep and
can cause fatigue during the day.
Many people find it difficult to wake up in the morning. It can be a real problem finding themselves unable to rouse and feeling exhausted throughout the day.
The amount and quality of sleep when no set sleeping or waking time is required is typically normal.
can drastically improve your well-being. Establishing and
maintaining a regular bedtime and wake up time is essential for
driving positive health outcomes.
It is also essential to identify any underlying factors that may be hindering your ability to sleep. Typical culprits include:
is Narcolepsy, which is
characterized by excessive daytime sleepiness and
the tendency to suddenly fall asleep. People
with this condition experience frequent sleep attacks during the day, even when in stimulating situations. They may also experience sudden muscle weakness triggered by strong emotions such as laughter or surprise.
A medical affliction can be difficult for the individual and their family. It can cause physical discomfort, emotional distress and financial strain.
Medication is commonly used to treat a variety of conditions, from serious illnesses to minor irritations. Drug use is a common form of treatment for many people, both for short-term and long-term needs.
can have a profound effect on
a person’s life. It can affect the way they think, feel and act. It can also disrupt the way they interact with other people and go about their daily activities.
is a serious issue, and it is important that we all work towards a solution. Substance abuse must be tackled, and it is necessary for us to come up with a plan.
What could potentially contribute to being diagnosed with delayed sleep-wake phase disorder?
The prevalence of DSP is uncertain, though it generally appears to be higher in teens and young adults. Estimates range from 7%-16%. It could also affect 10% of those with a complaint of insomnia. Additionally, "evening types" and "night owls" also presumably have a greater likelihood of developing the sleep disorder.
In about 40% of cases, DSP occurs in families, suggesting a genetic link. Additionally, environmental influences may be relevant; for example, too little morning sunlight and an abundance of bright light at night can make symptoms worse.
Figuring out if you have delayed sleep-wake phase disorder (DSWPD) can be done through self-reflection or a sleep analysis. To diagnose the disorder, it's important to consider sleeping patterns, along with any difficulties experienced in terms of adapting to regular schedules. Symptoms like trouble falling asleep during traditional bedtime hours and consistently sleeping late, should also be considered.
It can be tricky to distinguish DSP from regular forms of insomnia and other sleep issues. Consulting with a sleep doctor would be your best option for getting an accurate diagnosis and devising a plan for resolving these difficulties.
Your doctor will perform a comprehensive physical examination and ask about the history of your sleeping issues. For added benefit, you should keep a sleep diary leading up to the appointment - recording when you went to bed, how long it took you to fall asleep, and the time you wake up in the morning. This way of tracking your sleep patterns may prove beneficial if you have DSP; it'll likely indicate a regular pattern of being unable to drift off, few or no stirrings while asleep, and shorter slumber during the weekdays with longer rest on weekends.
A sleep study, which is known as polysomnography, may be necessary for a person with DSP, depending on your doctor's decision. This test records brain activity, heart rate and respiration throughout the night, and also monitors arm and leg movements. The results of this assessment can assist in determining if an objective sleeping disorder is causing problems with sleep.
Dealing with delayed sleep-wake phase disorder can be difficult. However, there are steps that can be taken to address the condition. Treating this type of disorder requires lifestyle changes, such as going to bed and waking up at regular times and avoiding naps during the day. Additionally, exposure to sunlight and participation in physical exercise may also help. Ultimately, it is important to find a routine that helps bring your body in sync with the natural light-dark cycle.
The strategic use of low-dose melatonin has been demonstrated to be helpful in adolescents, and may also have a beneficial outcome in adults. This hormone, which is found in abundance as a supplement, is naturally made within the body and serves as an important regulator for our sleep-wake cycles. It signals to us when it's time for bedtime.
It is recommended to consult with a sleep specialist to determine an optimal melatonin dosage and schedule for maximum effectiveness.
Light therapy is another method for altering one's circadian rhythms, and though yet to be substantiated for DSP, it is thought that exposure to bright light directly after rising in the morning and avoiding bright lights in the evening could be beneficial. Furthermore, for children and adolescents this technique can be used with behavioral therapy as a remedy.
Cognitive behavioral therapy assists you to modify behaviors or ideas that keep you from getting the restful slumber you need. It also helps you cultivate practices that help foster a healthy sleep cycle.