Materiały źródłowe

• #1 Circadian Rhythm Disorders: Symptoms, Treatment & Types

  https://my.clevelandclinic.org/health/diseases/12115-circadian-rhythm-disorders

  Many circadian rhythm disorders happen unpredictably or for reasons you cant control. You may be able to reduce your risk of developing some of them. One circadian rhythm disorder, jet lag, is considered a normal consequence of traveling across time zones by airplane. […] But some causes of circadian rhythm disorders are impossible to prevent. This is especially true when these disorders happen due to damage or disruptions in your brain or because of your genetics or inherited traits from your parents.

• #2 Treatments – Circadian Sleep Disorders Network

  https://www.circadiansleepdisorders.org/treatments.php

  There is no permanent cure for Delayed Sleep-Phase Syndrome or Non-24-hour Sleep-Wake Disorder. The suggested treatments only provide ways to try to manage the condition. […] The prerequisite step in any case is to follow good „sleep hygiene”, although for people with DSPS or Non-24 this is generally not sufficient to normalize their schedule. […] The most successful method of shifting one’s sleep schedule seems to be exposure to bright light first thing in the morning. […] Current research strongly suggests that light therapy should be combined with dark therapy for it to be effective. […] Melatonin has typically been recommended by doctors to assist in advancing (making earlier) people’s sleep times. […] The commonly prescribed timing is to take it from 2 hours before the desired sleep time. But research indicates that to be most effective in advancing one’s circadian rhythm one should take it much earlier, and in doses small enough not to feel sleepy right away.

• #3 Delayed sleep phase – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/delayed-sleep-phase/diagnosis-treatment/drc-20353341

  A health care professional works with you to create a treatment plan that can help adjust your sleep and wake times. […] Your plan may include: […] Improving sleep habits. Making lifestyle changes can improve your sleep habits. This is known as sleep hygiene. To practice good sleep hygiene, go to bed and wake on a regular schedule, including on the weekends. It’s best not to take naps during the day. Don’t drink caffeine or alcohol near bedtime. And don’t use tobacco products. […] Melatonin supplements. Melatonin is a hormone that plays a role in the sleep-wake cycle. You may be prescribed a melatonin supplement to take in the early evening. This can help adjust your circadian rhythm to go to sleep earlier. […] Light therapy. Light exposure using a light box in the morning may adjust your circadian rhythm. […] Chronotherapy. For some people, health care professionals prescribe a sleep schedule that delays bedtime by 1 to 2.5 hours every six days. This is done until the desired bedtime is reached. You need to maintain your sleep schedule once it is established.

• #4 Delayed Sleep-Wake Phase Disorder (DSWPD) | 5-Minute Clinical Consult

  https://www.unboundmedicine.com/5minute/view/5-Minute-Clinical-Consult/1688638/all/Delayed_Sleep_Wake_Phase_Disorder__DSWPD_?q=Weakness

  In DSWPD (and all CRSDs), careful attention to sleep hygiene is necessary to establish and maintain a desired sleep schedule. The most important behavioral practices to prevent an undesirably late fall-asleep time are: […] Maintain a regular sleep/wake schedule 7 days/week. […] Avoid daytime napping. […] Minimize caffeine and stimulants. […] Avoid stimulating activities in the late evening, such as computer, TV, and social interactions. A 30-minute wind-down time prior to bedtime in which homework, socializing, and electronic devices are off-limits is helpful. […] Attempt to arise at a similar time on weekends as on school/work morningsadolescents who sleep ad lib on the weekends (sometimes into the afternoon) often find that they have especially great difficulty initiating sleep on Sunday night and, thus, get the week off to a bad start.

• #5 Delayed Sleep-Wake Phase Disorder (DSWPD) | 5-Minute Clinical Consult

  https://www.unboundmedicine.com/5minute/view/5-Minute-Clinical-Consult/1688638/all/Delayed_Sleep_Wake_Phase_Disorder__DSWPD_?q=Retinopathy

  In DSWPD (and all CRSDs), careful attention to sleep hygiene is necessary to establish and maintain a desired sleep schedule. The most important behavioral practices to prevent an undesirably late fall-asleep time are: […] Maintain a regular sleep/wake schedule 7 days/week. […] Avoid daytime napping. […] Minimize caffeine and stimulants. […] Avoid stimulating activities in the late evening, such as computer, TV, and social interactions. A 30-minute wind-down time prior to bedtime in which homework, socializing, and electronic devices are off-limits is helpful. […] If computer screens are to be used in the evening, consider apps that filter out blue and green wavelengths because these frequencies are especially potent at further delaying the onset of sleep. […] Attempt to arise at a similar time on weekends as on school/work morningsadolescents who sleep ad lib on the weekends (sometimes into the afternoon) often find that they have especially great difficulty initiating sleep on Sunday night and, thus, get the week off to a bad start.

• #6

  https://www.painscale.com/article/at-home-treatments-for-delayed-sleep-phase-syndrome

  Although some conventional medical treatments for delayed sleep phase syndrome are available, much of the treatment for DSPS consists of at-home treatments and changes in habitual behaviors. Maintaining good sleep hygiene is a crucial component in the treatment of DSPS. Good sleep hygiene habits include the following: […] Refraining from using electronics, such as televisions, computers, or cell phones for an hour before bedtime […] Keeping the sleeping area dark by closing the blinds, using blackout curtains, or wearing an eye mask […] Keeping the bedroom cool and comfortable by running a fan or using light blankets in the summer […] Relaxing before bedtime with activities such as a warm bath or light reading […] Avoiding naps during the day or napping earlier in the day if necessary […] Maintaining a regular sleep schedule even during weekends […] Avoiding caffeine, alcohol, and nicotine in the evening […] Avoiding vigorous physical activity for a few hours before bed.

• #7 Delayed sleep-wake phase disorder | MedLink Neurology

  https://www.medlink.com/articles/delayed-sleep-wake-phase-disorder

  Avoidance of light emitting devices and maintaining the same sleep-wake schedule can help prevent delaying the inherent sleep phase. […] The incidence of the delayed sleep-wake phase disorder and its severity of symptoms may be modified by better education of parents, students, and health care workers. Emphasis on good sleep hygiene, with a particular focus on maintaining the same sleep schedule on weekends and weekdays, is important. Elimination of late night light exposure, such as computers and cell phone, may also help preclude delayed sleep-wake phase disorder. Individuals with delayed sleep phase had less light in the early portion of their day, thus not advancing their body clock. […] Similarly, using a light emitting tablet compared to reading printed material in the evening, the tablet delayed bedtime by a half hour and delayed the melatonin secretion onset by 50 minutes. Light in the evening also has an effect in children. Children appear to be sensitive to evening light in suppressing their melatonin secretion and causing delay in the sleep phase. Therefore, evening light exposure should be limited for this age group to prevent the development of delayed sleep phase.

• #8 Delayed Sleep-Wake Phase Disorder (DSWPD) | 5-Minute Clinical Consult

  https://www.unboundmedicine.com/5minute/view/5-Minute-Clinical-Consult/1688638/all/Delayed_Sleep_Wake_Phase_Disorder__DSWPD_?q=Retinopathy

  In DSWPD (and all CRSDs), careful attention to sleep hygiene is necessary to establish and maintain a desired sleep schedule. The most important behavioral practices to prevent an undesirably late fall-asleep time are: […] Maintain a regular sleep/wake schedule 7 days/week. […] Avoid daytime napping. […] Minimize caffeine and stimulants. […] Avoid stimulating activities in the late evening, such as computer, TV, and social interactions. A 30-minute wind-down time prior to bedtime in which homework, socializing, and electronic devices are off-limits is helpful. […] If computer screens are to be used in the evening, consider apps that filter out blue and green wavelengths because these frequencies are especially potent at further delaying the onset of sleep. […] Attempt to arise at a similar time on weekends as on school/work morningsadolescents who sleep ad lib on the weekends (sometimes into the afternoon) often find that they have especially great difficulty initiating sleep on Sunday night and, thus, get the week off to a bad start.

• #9 Treatments – Circadian Sleep Disorders Network

  https://www.circadiansleepdisorders.org/treatments.php

  Experience has shown that it is often not possible for a person with DSPS to shift his sleep time earlier, at least not as much earlier as desired, even with bright light and melatonin. […] Some doctors prescribe hypnotics („sleeping pills”) to help patients fall asleep at their desired time. […] Some have suggested large doses of vitamin B12. […] Current research strongly suggests that light therapy should be combined with dark therapy for it to be effective. […] A lot of people are helped by the treatments above. But treatment does not work for everyone.

• #10 Delayed sleep-wake phase disorder | MedLink Neurology

  https://www.medlink.com/articles/delayed-sleep-wake-phase-disorder

  Avoidance of light emitting devices and maintaining the same sleep-wake schedule can help prevent delaying the inherent sleep phase. […] The incidence of the delayed sleep-wake phase disorder and its severity of symptoms may be modified by better education of parents, students, and health care workers. Emphasis on good sleep hygiene, with a particular focus on maintaining the same sleep schedule on weekends and weekdays, is important. Elimination of late night light exposure, such as computers and cell phone, may also help preclude delayed sleep-wake phase disorder. Individuals with delayed sleep phase had less light in the early portion of their day, thus not advancing their body clock. […] Similarly, using a light emitting tablet compared to reading printed material in the evening, the tablet delayed bedtime by a half hour and delayed the melatonin secretion onset by 50 minutes. Light in the evening also has an effect in children. Children appear to be sensitive to evening light in suppressing their melatonin secretion and causing delay in the sleep phase. Therefore, evening light exposure should be limited for this age group to prevent the development of delayed sleep phase.

• #11 Delayed sleep-wake phase disorder | MedLink Neurology

  https://www.medlink.com/articles/delayed-sleep-wake-phase-disorder

  Avoidance of light emitting devices and maintaining the same sleep-wake schedule can help prevent delaying the inherent sleep phase. […] The incidence of the delayed sleep-wake phase disorder and its severity of symptoms may be modified by better education of parents, students, and health care workers. Emphasis on good sleep hygiene, with a particular focus on maintaining the same sleep schedule on weekends and weekdays, is important. Elimination of late night light exposure, such as computers and cell phone, may also help preclude delayed sleep-wake phase disorder. Individuals with delayed sleep phase had less light in the early portion of their day, thus not advancing their body clock. […] Similarly, using a light emitting tablet compared to reading printed material in the evening, the tablet delayed bedtime by a half hour and delayed the melatonin secretion onset by 50 minutes. Light in the evening also has an effect in children. Children appear to be sensitive to evening light in suppressing their melatonin secretion and causing delay in the sleep phase. Therefore, evening light exposure should be limited for this age group to prevent the development of delayed sleep phase.

• #12 Delayed Sleep Phase Syndrome: Symptoms, Causes, and Treatment

  https://www.verywellmind.com/delayed-sleep-phase-syndrome-symptoms-causes-and-treatment-7110083

  Practicing healthy sleep hygiene habits can help promote better sleep timing and quality. Maintain a cool, dark, and quiet sleeping environment and stick to a consistent sleep-wake routine. Try to avoid electronic screens before bed and steer clear of caffeine in the evening. […] If youre experiencing any cognitive, emotional, or behavioral symptoms due to the condition or lack of sleep, it may be helpful to visit a mental healthcare provider. They can also help you cope with other negative consequences linked to the condition, such as poor academic/work performance and strained family relationships. […] Taking steps to treat the condition and reset your body clock can help improve your health, your performance at work/school, and your social and family life.

• #13

  https://www.painscale.com/article/at-home-treatments-for-delayed-sleep-phase-syndrome

  Although some conventional medical treatments for delayed sleep phase syndrome are available, much of the treatment for DSPS consists of at-home treatments and changes in habitual behaviors. Maintaining good sleep hygiene is a crucial component in the treatment of DSPS. Good sleep hygiene habits include the following: […] Refraining from using electronics, such as televisions, computers, or cell phones for an hour before bedtime […] Keeping the sleeping area dark by closing the blinds, using blackout curtains, or wearing an eye mask […] Keeping the bedroom cool and comfortable by running a fan or using light blankets in the summer […] Relaxing before bedtime with activities such as a warm bath or light reading […] Avoiding naps during the day or napping earlier in the day if necessary […] Maintaining a regular sleep schedule even during weekends […] Avoiding caffeine, alcohol, and nicotine in the evening […] Avoiding vigorous physical activity for a few hours before bed.

• #14 Delayed Sleep-Wake Phase Disorder (DSWPD) | 5-Minute Clinical Consult

  https://www.unboundmedicine.com/5minute/view/5-Minute-Clinical-Consult/1688638/all/Delayed_Sleep_Wake_Phase_Disorder__DSWPD_?q=Retinopathy

  In DSWPD (and all CRSDs), careful attention to sleep hygiene is necessary to establish and maintain a desired sleep schedule. The most important behavioral practices to prevent an undesirably late fall-asleep time are: […] Maintain a regular sleep/wake schedule 7 days/week. […] Avoid daytime napping. […] Minimize caffeine and stimulants. […] Avoid stimulating activities in the late evening, such as computer, TV, and social interactions. A 30-minute wind-down time prior to bedtime in which homework, socializing, and electronic devices are off-limits is helpful. […] If computer screens are to be used in the evening, consider apps that filter out blue and green wavelengths because these frequencies are especially potent at further delaying the onset of sleep. […] Attempt to arise at a similar time on weekends as on school/work morningsadolescents who sleep ad lib on the weekends (sometimes into the afternoon) often find that they have especially great difficulty initiating sleep on Sunday night and, thus, get the week off to a bad start.

• #15

  https://link.springer.com/article/10.1111/sbr.12010

  Homeostatic and circadian changes that occur during adolescence can result in chronic sleep reduction. […] This study assessed the influence of melatonin treatment on chronic sleep reduction in adolescents with DSPD and examined whether adolescents with DSPD suffer from more chronic sleep reduction than adolescents from the general population before and after melatonin treatment. […] At baseline adolescents with DSPD reported significantly more symptoms of chronic sleep reduction than adolescents from the general population, whereas after treatment they reported significantly less symptoms. […] The improvement of chronic sleep reduction after treatment is an important finding, considering the negative consequences of chronic sleep reduction for adolescents daytime functioning.

• #16 What Is Delayed Sleep Phase Syndrome?

  https://www.verywellhealth.com/delayed-sleep-phase-syndrome-overview-4585048

  CBTI is an effective treatment that helps to improve the patterns of sleep and a person’s relationship to it. […] Rarely, it may be necessary to adjust the timing of sleep incrementally in a structured environment with chronotherapy. […] Education may help parents to appreciate what their teenager is experiencing, in order to realize that laziness or defiance isn’t the issue. High schools should accommodate this natural timing among their students by shifting the school day.

• #17 DSPD Q&A – Circadian Sleep Disorders Network

  https://www.circadiansleepdisorders.org/docs/DSPS-QandA.php

  For those for whom treatment is ineffective, DSPD can make it impossible to maintain a 9 am to 5 pm work schedule. […] Scheduling work hours later in the day. An hour or two can make a big difference for some. Allowing workers to work from home, at the times they can. […] It is important to identify children with DSPD at the earliest possible age to prevent a pattern of failure from developing, thus fostering low self-esteem.

• #18

  https://link.springer.com/article/10.1111/sbr.12010

  Homeostatic and circadian changes that occur during adolescence can result in chronic sleep reduction. […] This study assessed the influence of melatonin treatment on chronic sleep reduction in adolescents with DSPD and examined whether adolescents with DSPD suffer from more chronic sleep reduction than adolescents from the general population before and after melatonin treatment. […] At baseline adolescents with DSPD reported significantly more symptoms of chronic sleep reduction than adolescents from the general population, whereas after treatment they reported significantly less symptoms. […] The improvement of chronic sleep reduction after treatment is an important finding, considering the negative consequences of chronic sleep reduction for adolescents daytime functioning.

• #19 Sleeplessness and Circadian Rhythm Disorder Treatment & Management: Approach Considerations, Bright Light Therapy, Behavioral Therapy

  https://emedicine.medscape.com/article/1188944-treatment

  Therapy for circadian rhythm disturbances is largely behavioral. […] Strategies to prevent circadian rhythm disorders include the following: Encourage good sleep hygiene. […] Control of the sleep environment with regulation of light/dark exposure has been helpful to shift workers in maintaining sleep. […] For patients anticipating jet lag, advise that they change their schedule to the time of the new location prior to departure; this can modify the effects of jet lag. […] For shift workers, advise shifting the schedule in a clockwise direction; this is often better tolerated.

• #20 Sleeplessness and Circadian Rhythm Disorder Treatment & Management: Approach Considerations, Bright Light Therapy, Behavioral Therapy

  https://emedicine.medscape.com/article/1188944-treatment

  Therapy for circadian rhythm disturbances is largely behavioral. […] Strategies to prevent circadian rhythm disorders include the following: Encourage good sleep hygiene. […] Control of the sleep environment with regulation of light/dark exposure has been helpful to shift workers in maintaining sleep. […] For patients anticipating jet lag, advise that they change their schedule to the time of the new location prior to departure; this can modify the effects of jet lag. […] For shift workers, advise shifting the schedule in a clockwise direction; this is often better tolerated.

• #21 Sleeplessness and Circadian Rhythm Disorder Treatment & Management: Approach Considerations, Bright Light Therapy, Behavioral Therapy

  https://emedicine.medscape.com/article/1188944-treatment

  Therapy for circadian rhythm disturbances is largely behavioral. […] Strategies to prevent circadian rhythm disorders include the following: Encourage good sleep hygiene. […] Control of the sleep environment with regulation of light/dark exposure has been helpful to shift workers in maintaining sleep. […] For patients anticipating jet lag, advise that they change their schedule to the time of the new location prior to departure; this can modify the effects of jet lag. […] For shift workers, advise shifting the schedule in a clockwise direction; this is often better tolerated.

• #22 Sleeplessness and Circadian Rhythm Disorder Treatment & Management: Approach Considerations, Bright Light Therapy, Behavioral Therapy

  https://emedicine.medscape.com/article/1188944-treatment

  Therapy for circadian rhythm disturbances is largely behavioral. […] Strategies to prevent circadian rhythm disorders include the following: Encourage good sleep hygiene. […] Control of the sleep environment with regulation of light/dark exposure has been helpful to shift workers in maintaining sleep. […] For patients anticipating jet lag, advise that they change their schedule to the time of the new location prior to departure; this can modify the effects of jet lag. […] For shift workers, advise shifting the schedule in a clockwise direction; this is often better tolerated.

• #23 Delayed sleep phase – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/delayed-sleep-phase/diagnosis-treatment/drc-20353341

  A health care professional works with you to create a treatment plan that can help adjust your sleep and wake times. […] Your plan may include: […] Improving sleep habits. Making lifestyle changes can improve your sleep habits. This is known as sleep hygiene. To practice good sleep hygiene, go to bed and wake on a regular schedule, including on the weekends. It’s best not to take naps during the day. Don’t drink caffeine or alcohol near bedtime. And don’t use tobacco products. […] Melatonin supplements. Melatonin is a hormone that plays a role in the sleep-wake cycle. You may be prescribed a melatonin supplement to take in the early evening. This can help adjust your circadian rhythm to go to sleep earlier. […] Light therapy. Light exposure using a light box in the morning may adjust your circadian rhythm. […] Chronotherapy. For some people, health care professionals prescribe a sleep schedule that delays bedtime by 1 to 2.5 hours every six days. This is done until the desired bedtime is reached. You need to maintain your sleep schedule once it is established.

• #24 Common Sleep Disorders in Adults: Diagnosis and Management | AAFP

  https://www.aafp.org/pubs/afp/issues/2022/0400/p397.html

  A sleep-wake schedule and melatonin or a bright-light therapy regimen is recommended for treatment of delayed sleep phase syndrome. […] Treatment of delayed sleep-wake phase disorder that includes melatonin (0.3 mg to 5 mg) administered before the desired bedtime may be effective in the setting of circadian misalignment; however, there are concerns about differences in product formulation. […] Melatonin should be combined with behavior changes in sleep-wake scheduling. […] Bright-light therapy at awakening is only recommended for children and adolescents, but it has shown improvement in shifting the circadian rhythm in adults.

• #25 Delayed Sleep Phase Disorder (DSPD) • Saugatuck Pediatrics • Dr. Jenn Gruen • Dr. Sarah Siegel • Dr. Robin Abramowicz

  https://saugatuckpeds.com/resource/delayed-sleep-phase-disorder-dspd/

  Delayed Sleep Phase Disorder (DSPD) is commonly found in teenagers and young adults. […] In the treatment of DSPD, melatonin should be given 4 hours before the current sleep onset time and move it back 1 hour every week until you have reached the desired sleep onset time. […] Bright light therapy works well as an adjunct to melatonin for DSPD. […] Limit use of technology in the bedroom, particularly in the hour before desired sleep time. […] Establish regular sleep patterns. […] Avoid caffeine and energy-dense foods before desired sleep time. […] Avoid exercise too close to sleep time. […] Patients with significant sleep phase shifts (falling asleep more than 3 hours later than desired bedtime) may need more detailed treatment plans managed by a sleep therapist/physician.

• #26 Treating delayed sleep–wake phase disorder in young adults

  https://pmc.ncbi.nlm.nih.gov/articles/PMC5573579/

  The patient was treated with low doses of melatonin (0.5 mg), taken 5 hours before bedtime in order to advance his circadian system and minimize its soporific effects in the evening. […] The 2015 American Academy of Sleep Medicine (AASM) practice guidelines for the treatment of circadian rhythm sleepwake disorders recommend strategically timed melatonin for the treatment of DSWPD in adults, children and adolescents with or without psychiatric comorbidities, although the available evidence is weak (owing to the low number of high-quality studies). […] The 2015 AASM practice guidelines found insufficient evidence to recommend bright light exposure, light avoidance strategies, or chronotherapy for the treatment of DSWPD. […] In an open trial study, combined melatonin and bright light appeared important to maintain therapeutic gains after 3 months and to avoid relapse into the delayed sleep schedule. […] Effort should be made to enhance treatment compliance and reduce sleep time variability from one day to the next.

• #27 Azthena logo with the word Azthena

  https://www.news-medical.net/health/Delayed-Sleep-Phase-Disorder-(DSPD)-Management.aspx

  If possible, the bedtime of the individual can gradually be shifted earlier to normalize the sleep cycle. This simply involves going to bed slightly earlier each successive night so that the body can slowly adjust to the new time and begins to feel tired earlier. […] Advancing the sleep-wake cycle can be assisted by light or dark therapy. This works on the principle that the circadian rhythm relies on light cues to determine the appropriate time to sleep and adjusts accordingly. […] Chronotherapy is a technique used to reset the clock by delaying the sleep-wake cycle significantly, such that becomes aligned with the normal sleep time. […] Finally, there are some pharmacological options that may help to aid sleep in patients with severe symptoms. […] Melatonin is naturally present in higher concentrations in the body at approximate bedtime when feelings of tiredness peak. For this reason, it can be used to aid sleep when taken shortly before bedtime. […] Modafinil is a stimulant that can be used to improve performance during the day for individuals affected by DSPD-related sleep deprivation.

• #28 Ramelteon for Delayed Sleep-wake Phase Disorder: A Case Report

  https://www.cpn.or.kr/journal/view.html?doi=10.9758/cpn.2020.18.1.167

  Recently developed melatonin receptor agonists are expected to be effective for delayed sleep-wake phase disorder (DSWPD). […] According to the current literature, melatonin is the preferred drug treatment for DSWPD. […] However, reports on the effectiveness of melatonin for DSWPD have been inconsistent. […] Therefore, ramelteon is expected to be effective for DSWPD. […] To date, however, no study has described the effect of melatonin receptor agonists on DSWPD. […] Thus, combined use of ramelteon and bright light therapy under hospitalization may enhance the therapeutic effect for DSWPD. […] The phase advance effect of hypnotics, such as zolpidem, on DSWPD has not been well investigated. […] Thus, the clinical practice guideline does not recommend the use of hypnotics for the treatment of DSWPD.

• #29 Treatments – Circadian Sleep Disorders Network

  https://www.circadiansleepdisorders.org/treatments.php

  Experience has shown that it is often not possible for a person with DSPS to shift his sleep time earlier, at least not as much earlier as desired, even with bright light and melatonin. […] Some doctors prescribe hypnotics („sleeping pills”) to help patients fall asleep at their desired time. […] Some have suggested large doses of vitamin B12. […] Current research strongly suggests that light therapy should be combined with dark therapy for it to be effective. […] A lot of people are helped by the treatments above. But treatment does not work for everyone.

• #30 Ramelteon for Delayed Sleep-wake Phase Disorder: A Case Report

  https://www.cpn.or.kr/journal/view.html?doi=10.9758/cpn.2020.18.1.167

  Recently developed melatonin receptor agonists are expected to be effective for delayed sleep-wake phase disorder (DSWPD). […] According to the current literature, melatonin is the preferred drug treatment for DSWPD. […] However, reports on the effectiveness of melatonin for DSWPD have been inconsistent. […] Therefore, ramelteon is expected to be effective for DSWPD. […] To date, however, no study has described the effect of melatonin receptor agonists on DSWPD. […] Thus, combined use of ramelteon and bright light therapy under hospitalization may enhance the therapeutic effect for DSWPD. […] The phase advance effect of hypnotics, such as zolpidem, on DSWPD has not been well investigated. […] Thus, the clinical practice guideline does not recommend the use of hypnotics for the treatment of DSWPD.

• #31 How to treat Delayed Sleep Phase Syndrome — Sleep Cycle

  https://sleepcycle.com/sleep-talk/identifying-and-treating-delayed-sleep-phase-disorder

  Research shows theres a one in three chance that you likely suffer from some kind of sleeping disorder that may stop you from getting the right amount of rest you need and has a significant impact on your quality of life. One of the most common of these is Delayed Sleep Phase Syndrome, or DSPS. But what is it and why should we address it? And finally how can we treat it? […] If you think you may have DSPS, we recommend contacting a healthcare professional. After an initial examination and confirmed diagnosis, your doctor may recommend a treatment plan. This generally focuses on 3 main areas: […] Bright light therapy is a simple but effective method of resetting the bodys circadian rhythm. […] Melatonin supplements can be used to help regulate the sleep-wake cycle and shift the bodys natural sleep pattern.

• #32 What Treatment for Delayed Sleep Phase Disorder?

  https://www.patientcareonline.com/view/what-treatment-delayed-sleep-phase-disorder

  This is a typical history for delayed sleep phase disorder (DSPD). Hallmark symptoms include complaints of evening insomnia and morning sleepiness, and, typically, uninterrupted sleep despite a delay in both the time to fall asleep and the time to wake up the next day. […] The first therapy described for this condition was chronotherapy, which involves a daily 3-hour progressive delay in both bedtime and morning rise time for approximately 1 week until the desired sleep/wake times are achieved. […] Another well-described treatment for this disorder is the gradual advancement of sleep/wake times, by increments of 15 minutes per day, with morning bright light therapy (option C), for 1 to 2 hours, typically at 2000 to 10 000 LUX, and melatonin, 1 to 3 mg, prior to bedtime. […] During the course of bright light therapy, patients are instructed to avoid napping, to adhere to sleep hygiene principles, and to avoid exposure to bright light sources such as television and computer monitors prior to bedtime.

• #33 Delayed Sleep Phase Syndrome: Symptoms, Causes, and Treatment

  https://www.verywellmind.com/delayed-sleep-phase-syndrome-symptoms-causes-and-treatment-7110083

  Chronotherapy is a behavioral technique that involves gradually shifting your sleep time and wake-time by making your sleep time slightly earlier each day, until you achieve a more traditional sleep-wake schedule. […] Medications like sleeping pills and supplements like melatonin can help you fall asleep at your desired sleep time. Your healthcare provider will tell you what time you should take them and for how long. […] Light therapy: The body clock is synced to the availability of light because we are biologically programmed to be active during the day when its light outside and sleep at night when its dark. Exposing yourself to bright light in the morning (via natural sunlight, a light box, or a light therapy lamp) can help reset your internal clock, so it’s more in sync with your external environment.

• #34 Azthena logo with the word Azthena

  https://www.news-medical.net/health/Delayed-Sleep-Phase-Disorder-(DSPD)-Management.aspx

  If possible, the bedtime of the individual can gradually be shifted earlier to normalize the sleep cycle. This simply involves going to bed slightly earlier each successive night so that the body can slowly adjust to the new time and begins to feel tired earlier. […] Advancing the sleep-wake cycle can be assisted by light or dark therapy. This works on the principle that the circadian rhythm relies on light cues to determine the appropriate time to sleep and adjusts accordingly. […] Chronotherapy is a technique used to reset the clock by delaying the sleep-wake cycle significantly, such that becomes aligned with the normal sleep time. […] Finally, there are some pharmacological options that may help to aid sleep in patients with severe symptoms. […] Melatonin is naturally present in higher concentrations in the body at approximate bedtime when feelings of tiredness peak. For this reason, it can be used to aid sleep when taken shortly before bedtime. […] Modafinil is a stimulant that can be used to improve performance during the day for individuals affected by DSPD-related sleep deprivation.

• #35 Chronotherapy (sleep phase) – Wikipedia

  https://en.wikipedia.org/wiki/Chronotherapy_(sleep_phase)

  Chronotherapy is a behavioural treatment that attempts to move bedtime and rising time later and later each day, around the clock, until a person is sleeping on a normal schedule. This treatment can be used by people with delayed sleep phase disorder (DSPD), who generally cannot reset their circadian rhythm by moving their bedtime and rising time earlier. […] The American Academy of Sleep Medicine has recommended chronotherapy for the treatment of circadian rhythm and sleep disorders. […] While this technique can provide respite from sleep deprivation for people who must wake early for school or work, the new sleep and wake times can only be maintained by following a strictly disciplined timetable for sleeping and rising. […] A modified chronotherapy is called controlled sleep deprivation with phase advance, SDPA. One stays awake one whole night and day, then goes to bed 90 minutes earlier than usual and maintains the new bedtime for a week. This process is repeated weekly until the desired bedtime is reached.

• #36 Chronotherapy (sleep phase) – Wikipedia

  https://en.wikipedia.org/wiki/Chronotherapy_(sleep_phase)

  Chronotherapy is a behavioural treatment that attempts to move bedtime and rising time later and later each day, around the clock, until a person is sleeping on a normal schedule. This treatment can be used by people with delayed sleep phase disorder (DSPD), who generally cannot reset their circadian rhythm by moving their bedtime and rising time earlier. […] The American Academy of Sleep Medicine has recommended chronotherapy for the treatment of circadian rhythm and sleep disorders. […] While this technique can provide respite from sleep deprivation for people who must wake early for school or work, the new sleep and wake times can only be maintained by following a strictly disciplined timetable for sleeping and rising. […] A modified chronotherapy is called controlled sleep deprivation with phase advance, SDPA. One stays awake one whole night and day, then goes to bed 90 minutes earlier than usual and maintains the new bedtime for a week. This process is repeated weekly until the desired bedtime is reached.

• #37

  https://www.painscale.com/article/conventional-medical-treatments-for-delayed-sleep-phase-syndrome

  The most common treatment for delayed sleep phase syndrome involves adjusting sleep hygiene habits; however, some conventional medical treatments are available. […] Modafinil, a stimulant medication, can be prescribed if sleep deprivation is a factor. This medication is taken in the morning to help with daytime functioning. […] Chronotherapy involves shifting the sleep cycle to several hours later each night until the desired wake time is achieved. […] This treatment method involves shifting the sleep schedule to an earlier time (typically 15 minutes earlier) each night. This is done every day until the desired sleep and wake times are reached. […] Exposure to morning light from the sun or a light box (designed for light therapy) can help reset the body’s internal clock. […] Cognitive behavioral therapy, or CBT, is an effective treatment for insomnia and circadian rhythm sleep disorders, such as DSPS. It can be tailored to help with sleep cycles and disturbances.

• #38 Chronotherapy (sleep phase) – Wikipedia

  https://en.wikipedia.org/wiki/Chronotherapy_(sleep_phase)

  Chronotherapy is a behavioural treatment that attempts to move bedtime and rising time later and later each day, around the clock, until a person is sleeping on a normal schedule. This treatment can be used by people with delayed sleep phase disorder (DSPD), who generally cannot reset their circadian rhythm by moving their bedtime and rising time earlier. […] The American Academy of Sleep Medicine has recommended chronotherapy for the treatment of circadian rhythm and sleep disorders. […] While this technique can provide respite from sleep deprivation for people who must wake early for school or work, the new sleep and wake times can only be maintained by following a strictly disciplined timetable for sleeping and rising. […] A modified chronotherapy is called controlled sleep deprivation with phase advance, SDPA. One stays awake one whole night and day, then goes to bed 90 minutes earlier than usual and maintains the new bedtime for a week. This process is repeated weekly until the desired bedtime is reached.

• #39 Chronotherapy (sleep phase) – Wikipedia

  https://en.wikipedia.org/wiki/Chronotherapy_(sleep_phase)

  The safety of chronotherapy is not fully known. While chronotherapy has been successful for some, it is necessary to rigidly maintain the desired sleep/wake cycle thenceforth. Any deviation in schedule tends to allow the body clock to shift later again. […] Chronotherapy has been known to cause non-24-hour sleepwake disorder in at least three recorded cases, as reported in the New England Journal of Medicine in 1992.

• #40 Treating delayed sleep–wake phase disorder in young adults

  https://pmc.ncbi.nlm.nih.gov/articles/PMC5573579/

  The patient was treated with low doses of melatonin (0.5 mg), taken 5 hours before bedtime in order to advance his circadian system and minimize its soporific effects in the evening. […] The 2015 American Academy of Sleep Medicine (AASM) practice guidelines for the treatment of circadian rhythm sleepwake disorders recommend strategically timed melatonin for the treatment of DSWPD in adults, children and adolescents with or without psychiatric comorbidities, although the available evidence is weak (owing to the low number of high-quality studies). […] The 2015 AASM practice guidelines found insufficient evidence to recommend bright light exposure, light avoidance strategies, or chronotherapy for the treatment of DSWPD. […] In an open trial study, combined melatonin and bright light appeared important to maintain therapeutic gains after 3 months and to avoid relapse into the delayed sleep schedule. […] Effort should be made to enhance treatment compliance and reduce sleep time variability from one day to the next.

• #41 Bergen Open Research Archive: Delayed Sleep Phase Disorder. Prevalence, sleep, circadian rhythm and treatment

  https://bora.uib.no/bora-xmlui/handle/1956/6956

  Adolescence is often characterized by delayed and irregular sleep patterns, with potential negative consequences in terms of school performance and daytime functioning. […] DSPD is assumed to be common amongst adolescents and young adults, but little is known about its prevalence and aetiology, and no guidelines exist with respect to treatment. […] The aims were addressed using two different study designs. […] In the clinical trial, the DSPD patients were randomized to receive treatment for two weeks in one of 4 treatment conditions: dim light and placebo capsules, bright light and placebo capsules, dim light and melatonin capsules and bright light and melatonin capsules. […] Short-term treatment of patients with DSPD involving bright light and melatonin alongside gradual advancement of rise time produced a phase advance irrespective of treatment condition. […] Long-term treatment with bright light and melatonin alongside gradual advancement of rise time allowed maintenance of the sleep rhythm whereas termination of treatment caused relapse into delayed sleep times.

• #42 The Truth About Delayed Sleep Phase Disorder

  https://www.alluremedical.com/truth-delayed-sleep-phase-disorder/

  Delayed sleep phase disorder (DSPD) is a chronic condition in which your circadian rhythm is significantly delayed compared to the average persons sleep-wake cycle. […] This delayed sleep schedule makes it very difficult to maintain a normal work or school routine. It can severely impact your productivity, health, social life, and overall wellbeing. […] The most effective treatment approach includes both implementing good sleep habits and undergoing circadian rhythm therapy. Key steps include: Maintaining a fixed sleep schedule 7 days a week, Avoiding long daytime naps, Waking up at the same early time every day, Getting regular bright light exposure in the mornings, Taking melatonin several hours before your desired bedtime, Using blackout curtains to keep your bedroom completely dark, Doing vigorous exercise early in the day, Avoiding bright lights and screens before bedtime.

• #43 Delayed Sleep Phase Syndrome: Symptoms, Causes, and More

  https://www.health.com/delayed-sleep-phase-syndrome-8575662

  Sticking with activities and habits that maintain a typical circadian rhythm can help prevent sleep disorders like DSPS. Consider the following strategies: […] Exercising during the day […] Limiting afternoon naps […] Going out in the sun, especially earlier in the day […] Having a consistent bedtime routine […] Avoiding screens (e.g., phones, computers, TVs) before going to sleep.

• #44 The Truth About Delayed Sleep Phase Disorder

  https://www.alluremedical.com/truth-delayed-sleep-phase-disorder/

  Delayed sleep phase disorder (DSPD) is a chronic condition in which your circadian rhythm is significantly delayed compared to the average persons sleep-wake cycle. […] This delayed sleep schedule makes it very difficult to maintain a normal work or school routine. It can severely impact your productivity, health, social life, and overall wellbeing. […] The most effective treatment approach includes both implementing good sleep habits and undergoing circadian rhythm therapy. Key steps include: Maintaining a fixed sleep schedule 7 days a week, Avoiding long daytime naps, Waking up at the same early time every day, Getting regular bright light exposure in the mornings, Taking melatonin several hours before your desired bedtime, Using blackout curtains to keep your bedroom completely dark, Doing vigorous exercise early in the day, Avoiding bright lights and screens before bedtime.

• #45

  https://www.advocatehealth.com/health-services/sleep-medicine/delayed-sleep-phase-syndrome

  Delayed sleep phase syndrome disrupts your natural sleep-wake cycle. […] Treatment for delayed sleep phase syndrome aims to shift your sleep-wake cycle to more conventional times. […] Light therapy involves using a lightbox that emits intense light like natural sunlight, helping advance your sleep phase and improve sleep onset and wake times. […] Taking melatonin supplements in the evening can help you fall asleep and regulate your sleep-wake phase disorder. […] Developing a consistent bedtime routine, avoiding caffeine and stimulants six hours before bedtime, and creating a comfortable sleep environment can improve sleep patterns. […] Cognitive-behavioral therapy for insomnia (CBT-I) can help you develop healthier sleep habits by managing any anxiety or negative thoughts associated with delayed sleep phase disorder.

• #46 Delayed Sleep-Wake Phase – Sleep Education by the AASM

  https://sleepeducation.org/sleep-disorders/delayed-sleep-wake-phase/

  Bright light therapy is another proven technique for changing your internal circadian rhythms, but its specific use for DSP has not been well validated. In theory, exposure to bright light should occur shortly after waking up at the desired time in the morning. Then bright light in the evening hours should be avoided. Light therapy combined with behavioral therapy for children and adolescents may be a treatment option. […] Cognitive behavioral therapy helps you change actions or thoughts that keep you awake. It helps you develop habits that promote a healthy pattern of sleep.

• #47 Delayed Sleep-Wake Phase – Sleep Education by the AASM

  https://sleepeducation.org/sleep-disorders/delayed-sleep-wake-phase/

  Bright light therapy is another proven technique for changing your internal circadian rhythms, but its specific use for DSP has not been well validated. In theory, exposure to bright light should occur shortly after waking up at the desired time in the morning. Then bright light in the evening hours should be avoided. Light therapy combined with behavioral therapy for children and adolescents may be a treatment option. […] Cognitive behavioral therapy helps you change actions or thoughts that keep you awake. It helps you develop habits that promote a healthy pattern of sleep.

• #48 Delayed sleep-wake phase disorder

  https://researchfeatures.com/delayed-sleep-wake-phase-disorder/

  Delayed sleep-wake phase disorder (DSWPD) is characterised by an inability to fall asleep at a socially acceptable time (night owl preference), usually for more than two hours, and an inability to wake up at conventional early times for traditional social, school or employment schedules. […] Successful treatment requires personal motivation and discipline to adhere to strict schedules. […] Successful treatment depends on personal motivation to endure sleep deprivation initially and maintain a rigid schedule continuously. […] A combination light therapy has also been suggested as a potential treatment option for DSWPD patients. […] Therefore, the success of therapy requires personal motivation to maintain a rigid schedule. […] Both therapies require patients to fix their daily schedule, which would cause initial anxiety. Thus, successful treatment depends on personal motivation to endure sleep deprivation initially and maintain a rigid schedule continuously.

• #49 Delayed sleep-wake phase disorder

  https://researchfeatures.com/delayed-sleep-wake-phase-disorder/

  Delayed sleep-wake phase disorder (DSWPD) is characterised by an inability to fall asleep at a socially acceptable time (night owl preference), usually for more than two hours, and an inability to wake up at conventional early times for traditional social, school or employment schedules. […] Successful treatment requires personal motivation and discipline to adhere to strict schedules. […] Successful treatment depends on personal motivation to endure sleep deprivation initially and maintain a rigid schedule continuously. […] A combination light therapy has also been suggested as a potential treatment option for DSWPD patients. […] Therefore, the success of therapy requires personal motivation to maintain a rigid schedule. […] Both therapies require patients to fix their daily schedule, which would cause initial anxiety. Thus, successful treatment depends on personal motivation to endure sleep deprivation initially and maintain a rigid schedule continuously.

• #50 Delayed sleep-wake phase disorder

  https://researchfeatures.com/delayed-sleep-wake-phase-disorder/

  Delayed sleep-wake phase disorder (DSWPD) is characterised by an inability to fall asleep at a socially acceptable time (night owl preference), usually for more than two hours, and an inability to wake up at conventional early times for traditional social, school or employment schedules. […] Successful treatment requires personal motivation and discipline to adhere to strict schedules. […] Successful treatment depends on personal motivation to endure sleep deprivation initially and maintain a rigid schedule continuously. […] A combination light therapy has also been suggested as a potential treatment option for DSWPD patients. […] Therefore, the success of therapy requires personal motivation to maintain a rigid schedule. […] Both therapies require patients to fix their daily schedule, which would cause initial anxiety. Thus, successful treatment depends on personal motivation to endure sleep deprivation initially and maintain a rigid schedule continuously.

• #51 Delayed sleep phase – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/delayed-sleep-phase/symptoms-causes/syc-20353340

  A treatment plan might include making changes to sleep habits, taking melatonin supplements and using light therapy. […] See a health care professional if you have persistent symptoms of delayed sleep-wake phase disorder. […] Also make an appointment if you or your child regularly has trouble waking in the morning or has excessive daytime drowsiness.

• #52 Delayed sleep phase – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/delayed-sleep-phase/symptoms-causes/syc-20353340

  A treatment plan might include making changes to sleep habits, taking melatonin supplements and using light therapy. […] See a health care professional if you have persistent symptoms of delayed sleep-wake phase disorder. […] Also make an appointment if you or your child regularly has trouble waking in the morning or has excessive daytime drowsiness.

• #53 How to Identify and Treat Delayed Sleep Phase Syndrome – eachnight

  https://eachnight.com/sleep/delayed-sleep-phase-syndrome/

  A doctor may also recommend bright light therapy as a treatment method for Delayed Sleep Phase Syndrome. Light therapy is exposure to light that is brighter than your average indoor light. […] Chronotherapy intentionally delays a persons sleep schedule by hours on successive days. […] The best thing to do is to seek treatment for Delayed Sleep Phase Syndrome. […] A flexible work schedule that focuses on accomplishing projects rather than hourly work is a good place to start. […] You should also avoid filling mornings with important activities if possible. […] Its important that you seek out medical help in order to get your sleep problems addressed.

• #54 How to treat Delayed Sleep Phase Syndrome — Sleep Cycle

  https://sleepcycle.com/sleep-talk/identifying-and-treating-delayed-sleep-phase-disorder

  Research shows theres a one in three chance that you likely suffer from some kind of sleeping disorder that may stop you from getting the right amount of rest you need and has a significant impact on your quality of life. One of the most common of these is Delayed Sleep Phase Syndrome, or DSPS. But what is it and why should we address it? And finally how can we treat it? […] If you think you may have DSPS, we recommend contacting a healthcare professional. After an initial examination and confirmed diagnosis, your doctor may recommend a treatment plan. This generally focuses on 3 main areas: […] Bright light therapy is a simple but effective method of resetting the bodys circadian rhythm. […] Melatonin supplements can be used to help regulate the sleep-wake cycle and shift the bodys natural sleep pattern.

• #55 How to treat Delayed Sleep Phase Syndrome — Sleep Cycle

  https://sleepcycle.com/sleep-talk/identifying-and-treating-delayed-sleep-phase-disorder

  Chronotherapy is a time-based therapy that involves gradually applying a new sleep schedule. […] While there are various helpful tips for achieving quality sleep, it is essential to take DSPS and any sleep disorder seriously. We advise seeking professional medical assistance if sleep-related problems are causing health issues or significant disruption to your life.

• #56 Delayed Sleep-Wake Phase Disorder | Boston Children’s Hospital

  https://www.childrenshospital.org/conditions/delayed-sleep-wake-phase-disorder

  If your child or adolescent has been diagnosed with DSWPD, there are several treatment options, depending on the severity of the problem, your child’s general health, and other factors. It requires significant effort and commitment on the part of the child or adolescent. The goal of treatment is to “reset” the internal clock to a more normal schedule that is more compatible with the demands of school or work. Because DSWPD can be complex, treatment should usually be handled by a sleep medicine specialist. […] Treatment of DSWPD may involve some or all of the following: […] Adjustment of sleep schedules. If your child’s sleep is delayed by less than three hours, shifting bed and wake times to earlier in the day may solve the problem. If the child is falling asleep more than three hours later than the desired bedtime, shifting bedtime and wake times two to three hours later each day may be the best option until your child reaches a target bedtime/wake time schedule.

• #57 Delayed Sleep Phase Disorder Treatment | The Better Sleep Clinic

  https://thebettersleepclinic.com/services/delayed-sleep-phase-disorder-treatment

  Up to 10% of adolescents and adults will suffer from DSPD. […] We provide a multi-faceted treatment approach, based on current guidelines and our experience working with others with this delayed sleep phase disorder, to give you the skills to understand and manage your body clock. […] Delayed Sleep Phase Disorder is a circadian rhythm disorder and a real condition that can require lifelong management. […] At The Better Sleep Clinic we offer specialized DSPD treatment to help you realign your sleep schedule and improve your overall quality of life. […] At The Better Sleep Clinic we take a comprehensive, patient-centered approach to DSPD treatment that follows international guidelines on effective, evidence-based treatment. […] Our sleep specialists work closely with you to develop a personalised treatment plan that addresses your unique circadian rhythm challenges, co-occurring mental health or physical health conditions, and lifestyle needs.

• #58 Delayed Sleep Phase Disorder Treatment | The Better Sleep Clinic

  https://thebettersleepclinic.com/services/delayed-sleep-phase-disorder-treatment

  Delayed sleep phase treatment has some common components that we will typically tailor to the individual and their situation. […] We use strategically timed light exposure to help reset your circadian rhythm and advance your sleep phase. […] Precisely timed melatonin administration, of the right type and at the right dosage, can help to regulate the body clock and influence sleep-wake cycle. […] Specialized therapy to address sleep-related behaviours that interfere with sleep and thought patterns that promote sleep anxiety and may worsen your DSPD. […] Not a commonly used approach, but for some individuals this can be a preferred approach to carefully structure sleep schedule adjustment and gradually shift sleep timing to a more conventional pattern. […] Ongoing support and follow-up care as required. […] Evidence-based treatments with proven results.

• #59 Delayed Sleep-Wake Phase Disorder | Boston Children’s Hospital

  https://www.childrenshospital.org/conditions/delayed-sleep-wake-phase-disorder

  If your child or adolescent has been diagnosed with DSWPD, there are several treatment options, depending on the severity of the problem, your child’s general health, and other factors. It requires significant effort and commitment on the part of the child or adolescent. The goal of treatment is to “reset” the internal clock to a more normal schedule that is more compatible with the demands of school or work. Because DSWPD can be complex, treatment should usually be handled by a sleep medicine specialist. […] Treatment of DSWPD may involve some or all of the following: […] Adjustment of sleep schedules. If your child’s sleep is delayed by less than three hours, shifting bed and wake times to earlier in the day may solve the problem. If the child is falling asleep more than three hours later than the desired bedtime, shifting bedtime and wake times two to three hours later each day may be the best option until your child reaches a target bedtime/wake time schedule.

• #60 Delayed Sleep Phase Disorder Treatment | The Better Sleep Clinic

  https://thebettersleepclinic.com/services/delayed-sleep-phase-disorder-treatment

  Up to 10% of adolescents and adults will suffer from DSPD. […] We provide a multi-faceted treatment approach, based on current guidelines and our experience working with others with this delayed sleep phase disorder, to give you the skills to understand and manage your body clock. […] Delayed Sleep Phase Disorder is a circadian rhythm disorder and a real condition that can require lifelong management. […] At The Better Sleep Clinic we offer specialized DSPD treatment to help you realign your sleep schedule and improve your overall quality of life. […] At The Better Sleep Clinic we take a comprehensive, patient-centered approach to DSPD treatment that follows international guidelines on effective, evidence-based treatment. […] Our sleep specialists work closely with you to develop a personalised treatment plan that addresses your unique circadian rhythm challenges, co-occurring mental health or physical health conditions, and lifestyle needs.

• #61 Delayed Sleep Phase Syndrome (DSPS): Causes, Symptoms, and Treatments  – Amerisleep

  https://amerisleep.com/blog/delayed-sleep-phase-syndrome/

  In some rare situations, DSPS can go away by itself, though that isn’t the case for everyone. Find what treatment option works best and then maintain a consistent sleep schedule. […] Treatments for delayed sleep phase syndrome include chronotherapy, bright light therapy for sleep, melatonin supplements, and improved sleep hygiene. […] People with DSPS should remain vigilant about their sleep schedule once they’ve achieved their ideal sleep-wake times. If they begin to slack on their good sleep habits, they may slide back and find themselves falling asleep too late.

• #62 Delayed sleep phase disorder | Healthify

  https://healthify.nz/health-a-z/d/delayed-sleep-phase-disorder

  Delayed sleep phase disorder is a sleep problem where your body’s internal clock (the 24 hour circadian rhythm) is shifted by up to 2 hours or more, causing problems with falling asleep and waking up at a socially normal time. […] Treatment mainly involves improving sleep hygiene and changing your lifestyle and bedtime environment to get better quality sleep. […] The goal of treatment for DSPD is to gradually shift your sleep-schedule to an earlier time over a number of weeks and then keep to it. You should try to reset your sleep routine. The use of a diary may help during this process. […] Research shows that bright light exposure in the first 1 or 2 hours of the morning helps to re-set your circadian rhythm. […] Sleep hygiene refers to your lifestyle routines and bedtime environment that make it easier or harder to get better quality sleep. Changes you can make to improve your sleep hygiene include: Avoiding TV, computer screens and mobile phones for an hour or two before bed, as the artificial blue light suppresses the production of melatonin and interferes with your natural cues to sleep. […] Melatonin supplements may be used to readjust your body clock to the desired time by taking it in the hours before your bedtime.

• #63 Delayed Sleep Phase Syndrome (DSPS): Causes, Symptoms, and Treatments  – Amerisleep

  https://amerisleep.com/blog/delayed-sleep-phase-syndrome/

  In some rare situations, DSPS can go away by itself, though that isn’t the case for everyone. Find what treatment option works best and then maintain a consistent sleep schedule. […] Treatments for delayed sleep phase syndrome include chronotherapy, bright light therapy for sleep, melatonin supplements, and improved sleep hygiene. […] People with DSPS should remain vigilant about their sleep schedule once they’ve achieved their ideal sleep-wake times. If they begin to slack on their good sleep habits, they may slide back and find themselves falling asleep too late.

• #64 Delayed Sleep Phase Disorder Part 2: Treatment | Psychology Today

  https://www.psychologytoday.com/us/blog/sleepless-in-america/200909/delayed-sleep-phase-disorder-part-2-treatment

  Chronotherapy and phototherapy are used to treat delayed sleep phase. […] Other techniques such as phototherapy, oral melatonin and chronotherapy should be used under the direction of a sleep specialist or a physician familiar with these techniques. […] Morning Phototherapy involves exposure to bright light upon awakening. It helps to increase morning alertness and advances the sleep phase in the evening. […] Evening light avoidance involves greatly reducing room lighting and light exposure in the evening. This is necessary to prevent worsening of delayed sleep onset. […] Ingestion of oral melatonin later in the day has the effect of advancing the onset of sleep. […] Chronotherapy can be used if there is a flexible enough daytime schedule. […] Cognitive behavior therapy is useful to help people improve their sleep hygiene such as keeping a better sleep schedule, decreasing excessive caffeine use and adhering to evening light avoidance. […] Maintenance is extremely important. Keeping a regular bedtime and morning rise time as well as continuing to have morning light exposure and avoiding evening light are critical to maintaining the hard won gains of therapy.

• #65 Delayed sleep phase disorder | Healthify

  https://healthify.nz/health-a-z/d/delayed-sleep-phase-disorder

  Delayed sleep phase disorder is a sleep problem where your body’s internal clock (the 24 hour circadian rhythm) is shifted by up to 2 hours or more, causing problems with falling asleep and waking up at a socially normal time. […] Treatment mainly involves improving sleep hygiene and changing your lifestyle and bedtime environment to get better quality sleep. […] The goal of treatment for DSPD is to gradually shift your sleep-schedule to an earlier time over a number of weeks and then keep to it. You should try to reset your sleep routine. The use of a diary may help during this process. […] Research shows that bright light exposure in the first 1 or 2 hours of the morning helps to re-set your circadian rhythm. […] Sleep hygiene refers to your lifestyle routines and bedtime environment that make it easier or harder to get better quality sleep. Changes you can make to improve your sleep hygiene include: Avoiding TV, computer screens and mobile phones for an hour or two before bed, as the artificial blue light suppresses the production of melatonin and interferes with your natural cues to sleep. […] Melatonin supplements may be used to readjust your body clock to the desired time by taking it in the hours before your bedtime.

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