Delayed Sleep Phase

Some people have trouble falling asleep and waking up at a normal time. This is called delayed sleep phase syndrome, or a delayed sleep-wake schedule. It's a problem with the body's natural sleep-wake cycle, often called the circadian rhythm. Essentially, their internal clock is running later than usual. Instead of getting tired and falling asleep around a typical time, people with delayed sleep phase syndrome feel sleepy much later into the night and wake up much later the next day. This delay can be two hours or more. This can make it tough to get to work or school on time.

To help manage this, a doctor might recommend changes to sleep habits, such as a regular sleep schedule. Taking a melatonin supplement, a hormone that helps regulate sleep, can sometimes be helpful. Light therapy, which involves exposure to bright light at specific times of the day, can also be a part of a treatment plan. These strategies can help adjust the body's internal clock to a more normal sleep-wake cycle.

People with delayed sleep phase syndrome have trouble sleeping and waking at the times they ideally would. Their natural sleep-wake cycle is shifted later than most people's. This means they go to bed much later than the usual bedtime and wake up much later than usual. The delay can be as little as two hours later, or as much as three to six hours. For example, someone with this might typically fall asleep around 3:00 AM and wake up at 10:00 AM.

This isn't a temporary problem; it's a persistent issue, lasting at least three months, and sometimes for years. The symptoms are consistent and can include:

• Difficulty falling asleep at a regular bedtime (insomnia). This is because their body clock is telling them it's still daytime when others are trying to sleep.

• Trouble waking up on time for work or school. This can cause significant problems with daily routines.

• Feeling very sleepy during the day. This can impact concentration and overall well-being.

• Having trouble staying focused and alert during the day. This can affect performance at work or school, and make daily tasks harder.

If you or your child are experiencing these persistent symptoms, it's important to see a healthcare professional. Don't wait. A doctor can properly diagnose the condition and recommend the best course of action, which might include lifestyle changes or other treatments. If you or your child regularly have trouble waking up or experience excessive daytime sleepiness, make an appointment to discuss it.

If you or your child are consistently having trouble sleeping at a normal time and waking up later than usual, it's important to talk to a doctor. This is sometimes called delayed sleep-wake phase disorder. If these problems aren't getting better, a visit with a healthcare provider is a good idea.

Similarly, if you or your child frequently have difficulty getting up in the morning or feel very sleepy during the day, it's worth scheduling a check-up with a doctor. These symptoms could be related to a sleep problem, and a doctor can help determine the cause and recommend appropriate solutions.

Your body has an internal clock, called a circadian rhythm, that tells you when to sleep and wake up. This clock runs on a 24-hour cycle. Things in your environment, like light, dark, meals, and exercise, help to keep this clock on track. When your internal clock is out of sync with the world around you, it can lead to problems like delayed sleep phase.

Delayed sleep phase means your body clock is telling you to go to sleep later than most people. It's like your internal clock is running behind schedule. We don't know exactly why this happens, but it's a common issue for teenagers. There are biological reasons why teenagers' internal clocks tend to be shifted later. Staying up late for schoolwork, entertainment, or using electronics can make the problem worse. This is because those activities can further disrupt the natural sleep-wake cycle.

People of all ages, from children to adults, can experience delayed sleep phase. This means their body clock is shifted, making it harder to fall asleep and wake up at typical times. While anyone can have this issue, it's more often seen in teenagers and young adults.

To figure out if you have delayed sleep phase disorder, a doctor will look at your family health history and your medical records. They might also do a physical exam. Sometimes, more tests are needed to confirm the diagnosis and rule out other possible sleep problems.

These tests might include:

• Actigraphy: This involves wearing a small device on your wrist for several days. The device records your movements and activity levels, and sometimes also tracks your exposure to light. This helps to understand your sleep-wake cycle over time.

• Sleep Diary: You'll keep a record of when you go to bed and wake up for a week or more. This provides a detailed picture of your typical sleep schedule and helps your doctor see patterns.

• Sleep Study (Polysomnography): If there's a possibility of other sleep disorders, a sleep study might be necessary. This test involves spending a night in a sleep center. During the study, sensors monitor your brain waves, heart rate, breathing, oxygen levels, and eye movements while you sleep. This gives a detailed look at your body's sleep processes.

Mayo Clinic doctors and staff can help you understand and manage your delayed sleep phase disorder.