Have you ever heard of Delayed Sleep Phase Disorder (DSPD)? It’s a sleep disorder that affects the circadian rhythm and causes people to have difficulty falling asleep at conventional hours.

For people with DSPD, their internal body clock is shifted later than the typical 24-hour cycle, making it difficult for them to fall asleep until very late at night or early in the morning. This can have a significant impact on their daily lives, causing them to struggle with waking up early, feeling fatigued during the day and experiencing difficulty in carrying out daily activities.

The Cause of Delayed Sleep Phase Disorder

While the exact cause of DSPD is not known, researchers believe that it might be related to a combination of genetic, environmental and behavioural factors.

In some cases, it may be related to a lack of exposure to natural light during the day, or excessive exposure to artificial light at night-time, leading to a disruption of circadian rhythms which controls the sleep and wake cycle.

Diagnosing Delayed Sleep Phase Disorder

DSPD is often misdiagnosed or goes undiagnosed for many years, because of its unique nature, presenting symptoms, and a lack of awareness around the disorder.

Those with DSPD can suffer from symptoms such as excessive sleepiness, difficulty concentrating and feeling tired during the day without actually realizing they’re dealing with a medical condition. Thankfully, there are medical professionals such as sleep specialists that are trained to diagnose DSPD, and may suggest lifestyle changes, medication or behavioural therapy to help regulate sleep-wake patterns.

Trouble Sleeping like an Insomniac?

For many with DSPD, insomnia can be a common occurrence. However, simply taking sleep medication can have a negative impact on circadian rhythms, further exacerbating the issue.

As such, it is important to consider alternative solutions such as cognitive-behavioural therapy (CBT) which can help to address the root cause of the problem.

CBT promotes good sleep hygiene habits such as practicing relaxation techniques, winding down before bed and avoiding stimulating activities that can interfere with sleep, programme behavioural habits, practiced over time, which can help to regulate sleep-wake cycles for a more restful night’s sleep.

Sleep Consistency is Key

While a good night’s sleep is important, regularity is also essential for regulating and maintaining a healthy sleep pattern.

Establishing a regular sleep schedule is important for people with DSPD, and sticking to it can be crucial in improving their overall sleep health. This means consistently going to bed at the same time each night and waking up at the same time every morning.

For those with DSPD, it is important to create an effective sleep schedule that works for their sleep needs, rather than trying to force themselves to conform to a regular schedule which might not support their body’s natural rhythms.

The Night-Time Cure for DSPD

There is no one ‘cure’ for DSPD, as it varies from person to person.

However, making certain lifestyle changes, such as establishing a healthy sleep routine, avoiding caffeine, alcohol and tobacco four hours before bedtime, and creating a sleep-conducive environment, can help to improve sleep quality over time. What’s more, exploring options that promote natural sleep aids like therapeutic sleep sounds, scents, and nighttime relaxation techniques can also lead to better overall sleep patterns that work with a person’s natural rhythm.

Conclusion

There’s no doubt that dealing with DSPD can be challenging, but creating a consistent healthy sleep routine while working with a sleep specialist, can help promote more restful and consistent sleep patterns over time.

Working with a qualified professional can help create a customized strategy to manage DSPD, which can include behavioural therapy, sleep hygiene habits, and the use of natural sleep aids that can all work together to promote a healthier sleep pattern.