Delayed Sleep Phase Disorder: Night Owl Circadian Issue
Understand delayed sleep phase disorder (DSPD), a circadian rhythm disorder common in teens and young adults, and treatment options.
Key Points
- DSPD shifts circadian rhythm 2-4 hours later than normalDifficulty falling asleep before 2-4 AM, hard to wake before 10 AM-noonCommon in adolescents and young adults (genetic component)Treatment: morning bright light therapy, evening melatonin, consistent scheduleOften misdiagnosed as insomnia or ADHD
More Than Just Being a Night Owl
DSPD is a circadian rhythm disorder where your internal clock is permanently shifted later. It's not laziness or poor habits—it's biology. People with DSPD are biologically driven to fall asleep around 2-4 AM and wake around 10 AM-noon. When forced to wake early for school/work, they experience chronic sleep deprivation.
Treatment: Phase Advance Strategies
Morning light therapy: 10,000 lux for 30 min within 1 hour of waking (advances circadian phase)
Evening melatonin: 0.5-3mg taken 5-6 hours before desired bedtime
Consistent schedule: Same wake time daily, even weekends
Evening light restriction: Dim lights, blue blockers after 8 PM
Consider career/schedule that fits your chronotype if treatment is insufficient.
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.