There are a variety of sleeping disorders that can alter your sleep schedule and cause problems. One of them is delayed sleep phase syndrome. If you don’t know what it is and when to visit a sleep clinic Urbana, then read this guide as it will tell you everything about this type of sleep disorder.
Delayed Sleep Phase Syndrome
Our bodies have a biological clock, that wills us to sleep and wake up at a certain time. This biological clock is known as the circadian rhythm. It is essential for our bodies as we need a decent amount of sleep at night time and wake up at a certain time every single day.
However, sometimes, the circadian rhythm can get messed up and this allows the body to fall asleep and wake up at weird parts of the day. Most commonly, you will sleep late and wake up late too, and even have difficulty in falling asleep. This condition is known as delayed sleep phase syndrome.
Delayed sleep phase syndrome is a very common sleeping disorder and it can occur in children and adults alike. It can cause depression, irritability, and overall, a bad mood because you’re not getting enough sleep and are having to wake up every single day at a weird time.
It can also cause loss of energy and focus and that’s bad for you because if your body doesn’t have any energy, then you just can’t function properly throughout the day.
Most people classify this problem as insomnia, but it’s not. They’re two completely different things. In delayed sleep phase syndrome, you are unable to fall asleep at a time when you normally do and in insomnia, you’re unable to fall asleep altogether. So, they are two completely different scenarios.
It’s also different from other conditions where you’re awake at night. Unlike staying awake by choice, it’s your body’s clock and it’s not tired yet, so it won’t feel tired, until that certain time hits. When it does, you will automatically start to feel sleepy and you’ll be able to fall asleep.
Causes Of Delayed Sleep Phase Syndrome
There can be many causes of delayed sleep phase syndrome. Some of them are as follows:
No Set Sleep Schedule
If you’re someone who doesn’t have a set sleeping schedule, then you’ll likely suffer from delayed sleep wake phase syndrome at one point.
Frequent Travel To Different Time Zones
If you travel to different time zones frequently and can’t find the perfect time to fall asleep, you likely have altered your biological clock and that’s going to affect your sleeping schedule.
Use Of Gadgets At Night
If you use a lot of electronics at night, this can lead to delayed sleep phase syndrome. The blue light from your phone and even your laptop can will your brain to stay awake, therefore delaying your circadian rhythm and that’s not what you want if you don’t want to have a haphazard sleeping schedule.
Anxiety
If you suffer from anxiety a lot and have a lot of stressful thoughts before going to bed, it’s going to prevent you from falling asleep and that can ultimately cause delayed sleep phase syndrome. Chronic pain can also cause sleep problems.
Genetics
It can also be a part of your genetic makeup. Some people naturally sleep late and wake up at a certain time, so it can be familial. If someone in your family has delayed sleep phase syndrome, then chances are that you will develop it too, later down the line.
Symptoms Of Delayed Sleep Phase Syndrome
Now that you know what delayed sleep wake phase syndrome is, here are some signs and symptoms of this sleeping disorder so that you know when to visit a sleep center Chevy Chase.
- You will fall asleep at very late hours. It’s completely normal and you won’t feel sleepy at all. It’s not like you’re staying awake because you have to. You’re simply not tired and when that specific time rolls around, you will fall asleep as you normally do.
- The same is true with waking up. You will wake up at later hours of the day. That’s because you slept late and not because you’re tired and need those few hours of extra sleep. This is quite normal for people suffering from delayed sleep phase syndrome. They will sleep and wake up late.
- You will not have a sleeping schedule. It will be messed up, but you will sleep at very late hours.
- You might also experience daytime sleepiness. Even though you just slept for longer periods, that doesn’t mean that your body isn’t tired. It will try to force itself back into its habit and you’ll find yourself snoozing off in the middle of the day, even though you’re technically well-rested.
- Usually, if you have delayed sleep phase syndrome, then you won’t have any other sleep-related issues, like sleep apnea or insomnia. Delayed sleep phase syndrome is not associated with other sleeping disorders and this is why you will go back to your sleeping routine, but it will take you a lot of time.
- Delayed sleep phase syndrome can also cause irritability and mood swings and you’ll have a hard time focusing on school or work because your brain will be tired and foggy.
Management Of Delayed Sleep Phase Syndrome
Here are some things that you can try to manage delayed sleep wake phase syndrome. Since it is not a disorder that you can just grow out of, like other sleeping disorders, you must try to manage it and treat it from the get-go.
Try Bright Light Therapy
Bright light therapy is a technique in which, as soon as you wake up, you look at bright light. This is going to stimulate your circadian rhythm and it’s going to allow you to fall asleep faster in the night. You can opt for any light you want. It can be a light box and it can either be the sun or the sky.
You just need to make sure that it’s bright enough so that it can alter your delayed circadian rhythm.
Set Your Circadian Rhythm
The next thing you can try is to bring your circadian rhythm back to normal. This involves trying to go to sleep 15 minutes early every single day. This might take some time, but you will eventually get there.
Once the 15 minutes are down, you can bump up the time by 30 minutes and even an hour. The trick is to do it slowly so that your body can get used to it.
Avoid Stimulants Before Going To Bed
You want to avoid stimulants as much as possible. Caffeine, alcohol, and even bright blue light exposure before bed can mess with your internal clock and it can cause delayed sleep phase syndrome in the long run.
So, always try to avoid stimulants before you go to bed and try not to take any caffeine or alcohol at least 5 hours before you plan on going to bed. If you have to use your electronics for work, then try dimming the screen light.
Conclusion
Delayed sleep phase syndrome is really common to occur in people and it can also be quite frustrating. With this guide, you know why it happens and how you can try to manage it. For advice and treatment, see a sleep specialist Frederick.
