Delayed Sleep Phase
Delayed Sleep Phase Syndrome (DSPS) is when your body clock is out of sync with normal daily schedules.
This means you fall asleep much later than most people—often two or more hours after a typical bedtime—and struggle to wake up in the morning.
The main problem is trying to sleep or wake at times that don’t match your body clock.
People with DSPS often find it hard to fall asleep early, and difficult to wake up in the morning. This can lead to not getting enough sleep and feeling very tired during the day, especially if they need to get up for work or school.
It is common in teenagers. During the teenage years, natural sleep patterns shift, making it harder to fall asleep at night and wake up early. School schedules can make this worse.
Many teenagers struggle to sleep during the week, then stay up late and sleep in at weekends, which can further disrupt their sleep routine.
Symptoms of Delayed Sleep Phase Syndrome
- Find it hard to fall asleep at a 'normal' bedtime
- Difficulty waking up in the morning
- Feeling sleepy during the day
- Struggling to stay awake
- Mood and behaviour issues
- Sleeping much later on weekends or days off
People with DSPS usually sleep well and for a normal length of time when they are allowed to follow their natural sleep schedule.
Treatment of Delayed Sleep Phase Syndrome
There is no quick fix, but it can be managed with the right habits and support.
Common approaches include:
- Bright light therapy, shortly after awakening, may help to reset the body clock
- Reduce exposure to light in the evening and in particular avoid screen time an hour or longer before bed
- Shifting the bedtime schedule – there are two ways to do it 1) move bedtime forward gradually or 2) move bedtime later, usually by about three hours (this only works if you have a period time where you can implement this as it involves going to bed and waking up at inappropriate times)
- Improving sleep hygiene, keeping regular hours and only using the bedroom for sleeping can help to strengthen the body clock
- Melatonin or other natural sleep-inducing drugs are an option but should be used under guidance of a sleep specialist.
With the right approach, many people can shift their sleep pattern and feel more alert during the day.