Understanding Delayed Sleep Phase Disorder

Have you found yourself in a situation where you were awake because those 3 AM thoughts won't leave you alone and you struggle to get out of bed the next morning? If this sounds like you then you might be experiencing Delayed Sleep Phase Disorder (DSPD). 

Delayed sleep phase disorder (DSPD) is not to be confused with being a 'night owl’. It's an actual medical condition affecting your sleep cycle, significantly impacting your daily life. So, let's delve into the symptoms, causes, and treatments for DSPD, as well as some tips on handling it. 

What is Delayed Sleep Phase Disorder?

According to ICD 10, delayed sleep phase disorder is one of the circadian rhythm sleep disorders characterised by a consistent pattern of late sleep onset and late awakening, a result of an endogenous sleep-wake cycle that shifts towards delay beyond the societal norm. 

This means it is a sleep disorder in which your body's natural sleep cycle, or circadian rhythm, is delayed. This makes you feel sleepy much later than usual, leading you to wake up late in the morning at a conventional time. 

Therefore, it will terribly disturb your schedule, especially when you must keep track of either your school or working routine. 

How Common is Delayed Sleep Phase Disorder? 

Delayed sleep phase disorder is the most common during adolescence and young adulthood. One study undertaken in Norway, Australia, and Sweden estimated that up to 16% of youths aged between 16-26 years suffer from delayed sleep phase disorder. 

Although very common, delayed sleep phase disorder is often misunderstood and diagnosed as simple insomnia or lifestyle-related sleep deprivation. 

What are the Symptoms of Delayed Sleep Phase Disorder? 

Late sleep phase syndrome can appear in several ways, so it is quite a tricky diagnosis at first. Some common symptoms include: 

Difficulty waking up early 

Perhaps the most common symptom of delayed sleep phase disorder is waking up too late even after having a whole night's sleep. That is because your body has internalised a wrong clock; thus, waking too early creates a subjective "grogginess." 

Difficulty falling asleep at bedtime 

While the rest of the world is in absolute slumber by evening, those with this disorder remain alert and even find it very difficult to fall asleep hours past their desired bedtime. Due to this setback in falling asleep, frustration may arise, leading to a vicious cycle of sleep deprivation. 

Excessive daytime sleepiness 

With delayed sleep phase disorder, individuals do not attain enough sleep at night, which results in too much daytime sleepiness. Oversleepiness influences concentration, mood, and productivity in the performance of day-to-day tasks. 

Depression and behavioural problems 

Delays in the sleep phase can cause chronic sleep deprivation, affecting a person mentally. Chronic sleep deprivation may lead to depression, anxiety, and behavioural issues. 

The constant state of struggle in synchronisation with the schedules of the society causes significant frustration and isolation, causing increased mental health problems. 

What are the Causes of Delayed Sleep Phase Disorder? 

Delayed sleep phase disorder can be due to a number of causes ranging from biological to environmental influences. Understanding the causes helps provide insight into a better management of the condition. 

Understanding the Circadian Rhythm 

The main cause of delayed sleep phase disorder is a disrupted circadian rhythm. The internal "body clock" regulates your feelings based on a 24-hour cycle. However, the rhythm can be delayed for people with delayed sleep phase disorder, making it harder to fall asleep and wake up at conventional times. 

Genetic and Environmental Influences 

According to the Cleveland Clinic’s article 'Delayed Sleep Phase Syndrome’, various studies suggest that genetics may play a role in delayed sleep phase disorder, which tends to run in families. 

Environmental factors, such as an irregular sleep pattern or exposure to bright lights in the evening from phones, computers, or TVs, can be predisposing factors to delay the circadian rhythm. 

Hormonal Imbalance 

Hormonal imbalances make it hard to reset the body's sleeping cycle. The hormone that controls sleep is melatonin. 

This plays a key role in delayed sleep phase disorder in that people with this disorder experience a delayed release of melatonin, which results in a delay in sleepiness. 

Puberty 

Another cause is adolescence, particularly during teenage. At this stage of adolescence, the cycles of sleeping and waking can be altered by hormonal changes. Therefore, teenagers become active at night and feel sleepy in the morning. Some of them might experience such changes even after they leave their teenage years and become the basis for the problem of delayed sleep phase disorder. 

How can I be Diagnosed with Delayed Sleep Phase Disorder? 

Diagnosing delayed sleep phase disorder involves some professional evaluation as well as self-assessment. Some of the steps that can be used to help determine if you have delayed sleep phase disorder, which is causing your sleep problem, are: 

Professional Diagnosis 

A doctor, often a sleep specialist, will evaluate your history and determine that your symptoms fit the delayed sleep phase disorder pattern. Diagnosis may involve a complete sleep study, questionnaires about your sleep, and observation of your sleep patterns over weeks. 

Self-Assessment and Tracking 

If you suspect you might have DSPD, self-diagnosis can be an excellent first step. Keeping a sleep diary that tracks your times of sleep and wake can also help you gain valuable insight. Sleep tracking apps can also help you track your circadian rhythm and look for patterns that may suggest the presence of DSPD. 

When should I Consult a doctor? 

If your sleep pattern substantially affects your daily life, for instance, causing difficulty maintaining work or school schedules, chronic fatigue, or mental health concerns, the time has come to seek a doctor's visit. Early diagnosis and treatment are essential for the effective management of delayed sleep phase disorder without such long-term health complications. 

Treatment Options for DSPD 

Many treatments are available to reset one's circadian rhythm, which in turn helps reduce the symptoms of DSPD. Most of the treatments can be adapted to fit the needs of patients with varying levels of severity and individual lifestyle requirements. 

Lifestyle Modifications 

Subtle lifestyle changes daily can help individuals with delayed sleep phase disorder. Perhaps it might be something like having an ordinary sleep schedule, abstaining from napping during the day, or something more ideal, like having a bedtime routine that will put your body into a regular sleep cycle. 

Light Therapy 

One of the most potent treatments for DSPD is light therapy. This type of treatment involves exposure to bright light in the morning to help reset your circadian rhythm. Generally, light boxes are used for this purpose and can signal to your brain that it is time to wake up. 

Medication and Supplements 

Doctors prescribe some medications or recommend supplementing with melatonin in other cases to help adjust the sleep cycle. A supplement such as melatonin may be administered several hours before the proposed sleep time to induce an earlier onset of sleepiness and thrust the circadian rhythm into a more regular pattern.
 

What are Some Tips for Managing DSPD? 

The management of DSPD is largely the responsibility of lifestyles, therapies, and self-care. Some practical tips on how to manage the condition are as follows: 

• Even during weekends, one must have a sleep pattern.  

• Establish a calming pre-slumber routine so that your body senses it is time to sleep. 

• Reduce screen time before bed, as blue light from electronic devices can interfere with melatonin production.  

• Get lots of natural daylight exposure, especially in the morning.  

• Try to avoid caffeine and other stimulants in the afternoon and evening.  

• Use sleep aids such as a white noise machine or blackout curtain to create the best conditions for sleep. 

Embracing MindTalk Strategies for Overcoming DSPD 

MindTalk strategies combine cognitive-behavioural approaches with mindfulness techniques, which can be very helpful in managing DSPD. These strategies focus on modifying negative thoughts and behaviour related to sleep, in addition to inducing relaxation and reducing stress levels.

Addressing the psychological factors leading to DSPD will enable a person to implement healthier sleep habits and improve overall well-being. Mindfulness techniques, including meditation and breathing exercises, can also help reduce anxiety and stress and improve sleep.  

Cognitive-behavioural therapy (CBT) is also helpful in identifying and changing negative thought patterns or associations with sleep, thereby resetting the internal body clock.

If you're seeking solutions for emotional and mental well-being, MindTalk’s Delayed Sleep Phase Disorder experts are here to help. Our platform offers comprehensive mental health services, including counselling, therapy, and psychiatric care, provided by specialised experts. With a focus on evidence-based and holistic approaches, we support your path to personal growth and healing. Reach out to us today to book a therapy session, or call us at +91 73534 00999.

FAQ 

What causes delayed sleep phase disorder? 

Delayed sleep phase disorder involves a shift in one's body chemistry. Therefore, you sleep much later than many people and have trouble waking up early. These are triggered by factors such as genetics, changes occurring during puberty, or environmental factors like exposure to light during late hours. 

How do I fix sleep phase delay? 

Possible solutions that you can use is to maintain a regular sleep schedule, use morning light therapy, maintain distance from screen brightness at night and supplement with melatonin if the doctor has advised you to.

What happens if I delay my sleep? 

Delayed sleep can lead to difficulty waking up, excessive daytime sleepiness, or low energy levels. Delays for more extended periods may even sway your mood, mental health, and productivity.  

Is delayed sleep phase disorder a disability?  

While delayed sleep phase disorder does hamper daily life profoundly, it is not classed as a disability for the most part. However, it might call for special treatment if it severely impacts work or education.