Help for Delayed Sleep Phase Syndrome

Delayed Sleep Phase Syndrome is often seen in teenagers but can and does affect many adults. Delayed Sleep Phase Syndrome is when a person has trouble falling asleep at night and difficulty waking up in the morning. In most cases, people with Delayed Sleep Phase Syndrome do not fall asleep until the early morning hours, thus the reason for difficulty waking up. Everyone more than likely has changed their internal clock at some time in their life and has had a time getting it back on schedule. Individuals with this syndrome have problems sleeping during the times that are considered traditional.

What causes Delayed Sleep Phase Syndrome?

The main cause of Delayed Sleep Phase Syndrome is an abnormality in body rhythms, which affects the internal clock or knocks it out of sync with regular sleep-wake cycles.

The average time a person with Delayed Sleep Phase Syndrome falls asleep is around 2am and will be the same exact time each and every night. The hardest part of all is for individuals suffering from this syndrome to receive 7 to 8 hours of sleep due to falling asleep so late and needing to wake up for the next days activities.

The symptoms of Delayed Sleep Phase Syndrome are most often seen in teenage boys and usually disappear in adulthood. Symptoms include daytime sleepiness, insomnia, depression, restlessness during the night, and irritability. In the majority of cases, the symptoms due affect the person’s performance during the day.

Treating Delayed Sleep Phase Syndrome

•One of the best ways in which to get the internal clock back in sync is by creating a sleep environment.

•Create a schedule for going to bed and waking up. Stay on this schedule every day of the week. Your body needs to be on a routine.

•Create a bedtime routine – soak in a warm bath, read, or listen to a tabletop water fountain such as the Stone Water Fountain

•Create a bedroom for sleeping – the bedroom should be dark, quiet, comfortable, and cool. Invest in a white noise machine and aromatherapy products. A white noise machine or sound conditioner will ensure that all noises that might be waking you up at night are absorbed and you will be able to sleep all night long without any interruptions. A few of the most popular white noise machines include the New Marpac Marsona 1288A Sound Conditioner, Marsona TSC-330, and the Sound Oasis Deluxe Sound Conditioner.

•Light therapy often helps individuals with Delayed Sleep Phase Syndrome. In essence, all this does is simulate the sunset and sunrise using light to help the internal clock realize the time of day. This can be done easily with Sunrise Alarm Clock at half the fraction of the cost of what you will hear from doctors. This will allow you to set the time for sunset and for sunrise. The clock will begin to simulate the sun coming up 30 minutes before time to rise to allow the body to wake up naturally.

•Only use the bedroom for sleeping – Take the television out of the bedroom, the computer, and any other distractions including video games.

• Eat at least two to three hours before your bedtime.



For more information on white noise machines, check out http://www.sleepwellbaby.com where you can purchase sound conditioners and other products for sleep, rest and relaxation.