Delayed sleep phase syndrome (DSPS)

If you struggle with unplanned late nights or regularly feel groggy in the morning after waking up, you might be dealing with something known as delayed sleep phase syndrome (DSPS). This disorder throws your sleep-wake cycle off balance.

Advocate Health Care’s Sleep Centers in Chicago are here to help you overcome delayed sleep phase syndrome and help you get. Our sleep specialists have access to the latest technology and sleep studies to help you end your sleepless nights and turn them into restful ones.

Contact us to schedule a consultation.

What is delayed sleep phase syndrome?

Delayed sleep phase syndrome disrupts your natural sleep-wake cycle. If you have delayed sleep phase syndrome, your body’s internal clock is delayed by several hours, causing you to fall asleep and wake up later than usual.

This isn’t just a preference for staying up late; it’s a chronic sleep disorder that can make it difficult to maintain your daily routine.

People with delayed sleep phase syndrome often find themselves wide awake late into the night and struggle to wake up early in the morning. This misalignment with societal norms can lead to chronic sleep deprivation, affecting your physical and mental health.

What causes delayed sleep phase syndrome?

There are many causes of delayed sleep phase disorder, which are not entirely understood. Delayed sleep phase syndrome often runs in families. Environmental factors, such as late-night exposure to light, can also disrupt your circadian rhythm.

Irregular sleep patterns and inconsistent bedtimes can further contribute to the disorder. Additionally, underlying medical conditions, such as depression or anxiety, can be associated with delayed sleep phase syndrome.

Research indicates that individuals with delayed sleep phase syndrome may have a longer circadian rhythm cycle, making it hard for them to adapt to a 24-hour day. This extended cycle, coupled with modern lifestyle factors such as late-night screen use, can perpetuate the delay in sleeping and waking times.

Is delayed sleep phase syndrome a part of ADHD?

There’s a strong correlation between delayed sleep phase syndrome and attention deficit hyperactivity disorder (ADHD). Many people with ADHD experience circadian rhythm disorders, including delayed sleep phase syndrome.

This connection may be due to overlapping regulatory systems that control attention, behavior and sleep. Accurate diagnosis and tailored treatment are essential for managing both conditions effectively.

Individuals with ADHD often exhibit symptoms of delayed sleep phase syndrome, such as difficulty falling asleep at conventional bedtimes and excessive daytime sleepiness.

What are signs of delayed sleep phase syndrome?

Identifying the signs of delayed sleep phase syndrome can help you seek timely treatment. Common symptoms include:

• Inability to fall asleep at a conventional bedtime
• Staying up late and sleeping in
• Difficulty waking up in the morning
• Daytime drowsiness and fatigue
• Increased alertness in the evening

These symptoms can lead to significant disruptions in your daily life, affecting work, school, and social interactions. If you notice these signs, it’s important to consult with a healthcare provider for proper diagnosis and management.

Additional signs may include difficulty concentrating, mood swings, and feeling out of sync with your environment. Chronic sleep deprivation resulting from delayed sleep phase syndrome an also contribute to more serious health issues, such as cardiovascular disease. Early detection and treatment are crucial for preventing these risks.

Delayed sleep phase syndrome diagnosis

Diagnosing delayed sleep phase disorder involves a detailed assessment of your sleep history and habits. Your sleep doctor may recommend one of the following methods or a combination of them:

• Keeping a sleep diary: This tracks your sleep and wake times over several weeks and can provide valuable insights into your sleep behavior for your doctor.
• Polysomnography: This overnight sleep study may be used to rule out other sleep disorders.
• At-home sleep testing: Tests such as actigraphy can be done in the comfort of your own home. This test involves wearing a device on your wrist that monitors activity levels, which can also help evaluate your circadian rhythm.

Your doctor may also ask about your daily routines, lifestyle habits and any symptoms of other medical or psychological conditions.

How do you treat irregular sleep-wake disorder?

Treatment for delayed sleep phase syndrome aims to shift your sleep-wake cycle to more conventional times. A sleep specialist will help you come up with effective strategies to improve your sleep pattern. Some strategies may include:

• Light therapy: Exposure to bright light in the morning can help reset your circadian cycle. Light therapy involves using a lightbox that emits intense light like natural sunlight, helping advance your sleep phase and improve sleep onset and wake times. It’s also important to limit light exposure in the evening, particularly light from electronic devices.
• Chronotherapy: Gradually adjusting your sleep and wake times to be earlier can help realign your internal clock.
• Melatonin: Taking melatonin supplements in the evening can help you fall asleep and regulate your sleep-wake phase disorder. Melatonin helps signal your body that it’s time to sleep, supporting a more regular sleep pattern.
• Behavioral interventions: Developing a consistent bedtime routine, avoiding caffeine and stimulants six hours before bedtime, and creating a comfortable sleep environment can improve sleep patterns.
• Cognitive-behavioral therapy for insomnia (CBT-I): This therapy focuses on changing behaviors and thought patterns that negatively affect sleep. CBT-I can help you develop healthier sleep habits by managing any anxiety or negative thoughts associated with delayed sleep phase disorder.

In some instances, a sleep doctor may prescribe medication to alleviate symptoms. Your Advocate Health Care sleep specialist will provide you with a personalized treatment plans and support.

Find an Advocate Sleep Center near you.