Friday, 21 December 2012

Delayed Sleep-Phase Disorder

I thought I would take a moment today to tell you all about another (yes, another!) condition I am living with: Delayed Sleep-Phase Disorder.

Essentially, your body clock runs between two to six hours behind everyone else, evidenced by its timing of sleep.  It sounds innocent at first, but bear with me!
Delayed Sleep-Phase Disorder (DSPD) belongs to a group of sleep disorders known as circadian rhythm sleep disorders - where individuals experience chronic sleep disturbance due to misalignment in their body's circadian timing.
For example, an individual whose circadian rhythm, or "body clock", is delayed may find that their ideal time for sleep is 4am with a rise time of 12noon. 
This schedule does not match the typical sleep window of most adults; and thus the main problems of those with DSPD relate to attempting to fall asleep (before their body clock is ready to) and attempting to wake up in the morning (before their body clock is ready to).
Now, I know what you're thinking, and trust me - people with DSPD are used to it!

"Just get out of bed you lazy bugger!"
"You're such a night owl!"
"Why don't you just go to sleep earlier!"
We spend our whole lives hearing this, because DSPD is a life-long condition.  Since I was a baby my parents would struggle every night trying to get me to bed.  Every.  Single.  Night. 

Sleep disorders are hugely under-diagnosed, because people often assume the problem is just a personal or behavioural trait.

Other than being life-long, the main diagnostic criteria for DSPD include:
  • No other problems with length or quality of sleep once asleep,
  • Not to be confused with insomnia,  
  • If allowed to go to sleep when ready and rise when ready, can enjoy a normal balance of sleep,
  • Sleep delay not caused by substances or other medications,
  • Can be proven with testing of body temperature and polysomnographic monitoring, for example at a "sleep clinic".
Right now, it's 11:21pm, and I can feel my body shifting up a gear.  This is my prime time for creativity, productivity and energy.  Convenient, huh?
My body will not fall asleep naturally until after 3am.  That's when it thinks the sun goes down.  And, obviously, I won't get up any earlier than 12noon.

This of course has negative effects on, well, everything.  I'm known for running late.  People ask if we're meeting at our agreed time, or at "Jess time", which allows an extra 30 minutes.

It has caused me significant, repeated problems in attending school and work.

And the treatment for DSPD is - not a lot!  There's nothing that works in the long term, or that "fixes" the problem.  Melatonin and "bright light therapy" only work as long as you're actively using them; once you stop, your body goes back to its ways.  
Of course, you need to keep up good sleep hygiene (e.g. avoiding caffeine, regular bed times) but this won't alter the body clock of someone with a sleep disorder.
Luckily (sort of!) for me, my current psychological conditions mean I am on several medications, one of which puts me to sleep.  So for now, I can artificially control my bed time. 
I just have to aim to have a job that fits into an afternoon or night shift fixture when the day comes that I'm not on medication.  If that day comes!


  1. Oh my god! Thank you for this. I have this, I knew it was a thing but could never find anyone or anything to support it.

    1. Glad to help :) I must admit, I teared up a little when I read the pamphlet - FINALLY an explanation! Wishing you good sleeps xox

  2. How horrible!! You're too pretty to have so many problems!!! (That's a valid reason to make your body behave, right?) I'd never heard of this. It's very interesting. I have terrible insomnia (and am on multiple sleeping meds), but it's nothing compared to what you deal with. *pats bunny head*

    1. Poor Mel-turtle! I didn't know you suffered insomnia :( Am sorry to hear you have to wrestle with sleep meds, they can be a pain! I think you would have more trouble with that, this disorder at least allows sleep, just delayed. Also I loved the bit about patting my head :) bunnies like this! And compliments *blushes, wiggles ears* :) xoxox

  3. Monash University Melbourne are currently running a clinical trial to investigate melatonin as a treatment for delayed sleep phase disorder. If you are interested in finding out more information, email

  4. 3:18 AM Eastern
    Hey there - fellow sufferer here! DSPS-N24 even.

    Happy Mental Health Awareness Month, btw. ("Since 1949, May has been designated Mental Health Awareness Month - led by Mental Health America" - which will be at the top of my Home/New page all month)

    I just back-linked this article to my own first person (Living with JetLag), and included it among my l-o-n-g list of sleep-links (Related Content: Sleep Struggles and Disorders) on my ADD-focused WordPress Blog ( -- all part of one of the many ongoing Series I write & publish there (like you, hoping to contribute to a more understanding and aware community).

    I found you looking for a graphic for a subpoint in the next article in the Sleep series (Sleep Basics). Yours is perfect, so I hope you'll be willing to share (with attribution, linked here, of course).

    Either way, this article will be among the Related Articles list at the bottom. It's in draft, due to post ASAP. (I'll ping you when it goes live - and will find another graphic if you object to my using yours.

    Madelyn Griffith-Haynie, CMC, SCAC, MCC
    - ADD Coach Training Field founder; ADD Coaching co-founder -
    (blogs: ADDandSoMuchMore, ADDerWorld & ethosconsultancynz - dot com)
    "It takes a village to transform a world!"

  5. You can also buy sleep tea if you suffering from sleep disorder.

  6. Monash University Sleep and Circadian Laboratory is conducting a study examining the effects of light on the timing of sleep in participants with Delayed Sleep Phase Disorder. If you are interested in finding out more information please email

  7. It was a very good post indeed. I thoroughly enjoyed reading it in my lunch time. Will surely come and visit this blog more often. Thanks for sharing. custom T-shirts