Getting to bed on time can be challenging, often leading to difficulties waking up and getting out of bed on schedule. If this pattern sounds familiar, your sleep troubles may be related to a disturbance in your internal clock called Delayed Sleep Phase Syndrome (DSPS). Here to explain this condition is sleep expert and CBT-I therapist Amanda Jewson, who highlights its impact and potential solutions.
Amanda explains that DSPS is rooted in the circadian rhythm, which functions as the body’s internal clock. This system signals when to wake, sleep, eat, and even use the bathroom. For individuals with DSPS, their circadian rhythm fires at off-times. While most people aim to sleep between 10 and 11 p.m., those with DSPS struggle to fall asleep before 1 or 2 a.m. Although they might sleep the recommended seven to nine hours, they often cannot align their wake-up time with a traditional schedule, leading to a phenomenon called “social jet lag.” Unlike travel-related jet lag, social jet lag occurs when daily routines force individuals to wake up earlier than their body naturally wants, causing a persistent feeling of fatigue.
This condition often begins in adolescence, likely due to hormonal changes. Individuals with DSPS find it extremely difficult to fall asleep earlier, even with effort, and waking up on time becomes equally challenging. Amanda emphasizes that DSPS is a physiological condition where the body’s natural rhythm does not align with societal expectations.
If you suspect you have DSPS, there are ways to manage it. Amanda suggests starting with a consistent sleep schedule, going to bed, and waking up at the same times daily—even if initially later than desired. Gradually adjusting bedtime and wake time by 15 to 20 minutes every few days can help retrain the circadian rhythm. Light therapy is another effective approach; exposure to bright white or blue light in the morning can signal the body to adjust its wake-up time. Melatonin, when taken under medical supervision, can also assist in resetting the internal clock.
For those who still struggle despite these efforts, seeking professional help is crucial. Amanda highlights the importance of consulting a healthcare provider to rule out other sleep disorders, such as insomnia. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a standard treatment for addressing sleep-related challenges and has proven highly effective.
Amanda concludes by emphasizing that DSPS is manageable with the right strategies and support. The information she shared sheds light on a condition that many may unknowingly experience, offering hope to those who struggle with their sleep schedule.
Contact Rest My Best today for sleep solutions to help with your insomnia!