Delayed sleep phase syndrome (DSPS)
Find a doctorStruggling to fall asleep until the early morning hours and finding it hard to wake up for your daily commitments can make it difficult to keep your daily routine. If you are constantly staying up late without trying, or feel extremely tired in the morning, you might be experiencing delayed sleep phase syndrome (DSPS) which disrupts your natural sleep-wake cycle.
Aurora Sleep Medicine Centers can help you identify underlying conditions through sleep disorders testing. If a sleep disorder is found, our team of sleep medicine experts can provide an array of treatment options.
What is delayed sleep phase syndrome?
Delayed sleep phase syndrome affects your body's natural sleep-wake cycle. If you have delayed sleep phase syndrome, your natural sleep pattern is delayed by two or more hours compared to conventional sleep times.
Delayed sleep phase syndrome is also known as:
- Delayed sleep-wake phase disorder
- Circadian rhythm disorder
Delayed sleep phase disorder causes you to fall asleep late at night and wake up later in the morning without trying. It’s more than just being a night owl; it’s a chronic condition that can impact your daily life and make it difficult to maintain your regular schedule.
Understanding the circadian rhythm
Your circadian rhythm is your body's natural 24-hour clock, influencing sleep-wake cycles, hormone release, eating habits and other vital functions. This internal clock, the brain's hypothalamus (the lower back part) responds to environmental cues such as light and temperature, helping you feel awake during the day and sleepy at night.
It works like this: When the sun goes down, or you’re exposed to darkness, your brain sends a signal to stimulate the pineal gland to increase melatonin production. Melatonin is a hormone that signals your body it is time for rest.
When the sun rises, your brain signals to the pineal gland to stop releasing melatonin. This is what causes you to wake up from sleeping.
How the circadian rhythm works
The circadian rhythm operates through the synchronization of various processes:
- Light exposure: Natural light impacts your circadian rhythm. In the morning, light exposure signals your brain to reduce melatonin (sleep hormone) production, making you feel alert. As it gets darker, melatonin production increases, preparing your body for sleep.
- Core body temperature: Your body temperature fluctuates throughout the day, dropping one or two degrees while you sleep. It’s at its highest in the afternoon and reaches its lowest point in the early morning hours.
- Hormonal changes: Cortisol (the stress hormone) follows a daily pattern that peaks in the morning, contributing to wakefulness and energy levels.
Maintaining a stable circadian rhythm is essential for overall health and well-being. Disruptions of the circadian rhythm can lead to various issues, including:
- Sleep disorders: Conditions like insomnia, delayed sleep phase syndrome and shift work sleep disorder are often linked to circadian rhythm disturbances.
- Mental health: Irregular circadian rhythms can increase symptoms of anxiety, depression, and other mental health conditions.
- Physical health: A misaligned circadian rhythm can increase the risk of chronic conditions such as obesity, diabetes, cardiovascular disease and certain cancers.
What causes delayed sleep phase syndrome?
The exact cause of delayed sleep phase disorder is not entirely understood, but several factors may contribute to its development. Genetics can play a significant role, as delayed sleep phase syndrome often runs in families.
Environmental factors, such as exposure to light at night, can also impact your circadian rhythm. Lifestyle habits such as irregular sleep patterns and inconsistent bedtimes can make the condition worse. In some cases, underlying medical or psychiatric conditions may be linked to delayed sleep phase syndrome.
Is delayed sleep phase syndrome a part of ADHD?
There’s a notable association between delayed sleep phase syndrome and attention deficit hyperactivity disorder (ADHD). Many individuals with ADHD experience sleep disorders, including delayed sleep phase syndrome.
The link is believed to be due to the overlap in the regulatory systems that manage attention, behavior and sleep. Proper diagnosis and treatment are crucial for managing both conditions effectively.
What are signs of delayed sleep phase syndrome?
Recognizing the signs of delayed sleep phase syndrome can help you seek appropriate treatment. Common symptoms include:
- Difficulty falling asleep at a conventional bedtime
- Staying up later than usual or sleeping in
- Trouble waking up in the morning
- Daytime sleepiness or fatigue
- Improved alertness and energy in the evening
These symptoms often lead to behavior problems in school, on the job or in social situations. If you suspect you have delayed sleep phase syndrome, it’s important to consult with your doctor.
Delayed sleep phase syndrome diagnosis
Diagnosing delayed sleep phase syndrome typically involves a comprehensive evaluation of your sleep history and patterns. Your sleep specialist may recommend one or a combination of the following methods to diagnose delayed sleep phase disorder:
- Keeping a sleep diary, where you record your sleep and wake times over several weeks, can be helpful for your doctor to diagnose delayed sleep phase syndrome or other sleep disorders.
- An overnight sleep study at one of Aurora’s Sleep Medicine Centers may be recommended to rule out other types of sleep disorders.
- Another test known as actigraphy, a noninvasive method that tracks your movement and activity levels, can also provide insights into your circadian rhythm.
How do you treat irregular sleep-wake disorder?
Treatment for circadian rhythm disorder focuses on realigning your circadian rhythm to a more conventional schedule. Treatments may include:
- Light therapy: Exposure to bright light in the morning can help shift your circadian cycle earlier. Avoiding light exposure in the evening, especially from screens, is also crucial.
- Chronotherapy: Gradually adjusting your bedtime and wake time can help reset your internal clock.
- Melatonin: Taking melatonin supplements in the evening can promote sleep onset and regulate your sleep-wake phase disorder.
- Behavioral interventions: Establishing a consistent sleep routine, avoiding stimulants and creating a comfortable sleeping environment can support better sleep patterns.
In some cases, medication may be prescribed to help manage symptoms. Your sleep specialist will provide you with personalized recommendations and ensure effective treatment.
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