Can't Sleep Until 2 a.m.? You May Have DSPS
Do you lie in bed for hours at night unable to sleep — no matter how early you try to go to bed? You may have something called "delayed sleep phase syndrome," or DSPS.
DSPS is a problem with your circadian rhythm, which is your body's natural 24-hour cycle, and an important part of your body clock.
People with DSPS sleep much later than they would like. Even if they try to go to bed early, they often have trouble falling asleep until between 2 a.m. and 6 a.m., and also have trouble waking up in the morning. To other people, those with DSPS may seem lazy and unmotivated.
This might continue for months, or even for decades, and it is especially common among adolescents.
Many people with DSPS report that it started after a period of late-night studying or partying, or after doing evening or night shifts at work, after which they were never able to get back to a normal sleep schedule.
In 2013, a Norwegian study of about 10,000 adolescents between the ages of 16 and 18 found that 3.3% had DSPS — and that it was more common among girls.
DSPS has also been found to be common among people with attention-deficit/hyperactivity disorder, better known as ADHD.
Most treatments for DSPS are behavioral — things like trying to keep a regular sleep schedule and trying to sleep and wake up just a little earlier each day.
Doctors might also recommend sitting under bright light right after waking up to try to gradually shift your sleep schedule.
One more possible treatment is taking melatonin, a hormone that helps maintain our circadian rhythm. It's believed that melatonin imbalance may be a cause of DSPS, although there may be a genetic element as well.
Some people with DSPS may also have longer circadian periods, meaning they don't feel the need to fall asleep at the same time as most other people.
