Overview
Diagnosis
To diagnose delayed sleep phase, also called delayed sleep-wake phase disorder, a healthcare professional reviews your medical and family history. A physical exam may also be performed to rule out other causes of sleep problems.
Tests that may be used include:
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Actigraphy – You wear a small device on your wrist for several days that tracks movement and light exposure to monitor sleep and wake times.
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Sleep diary – You record your sleep and wake times for one or more weeks to help identify patterns in your sleep schedule.
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Sleep study (Polysomnography) – If another sleep disorder is suspected, an overnight test at a sleep center is performed to measure brain activity, heart rate, oxygen levels, breathing, and eye movements while you sleep.
Treatment
Treatment for delayed sleep phase focuses on helping you adjust your sleep and wake schedule to a more typical pattern. A healthcare professional will develop a personalized plan that may include several approaches.
Improving sleep habits
Developing good sleep hygiene is one of the most effective ways to improve sleep. These habits include:
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Going to bed and waking up at the same time every day, including weekends
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Avoiding daytime naps
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Limiting caffeine, alcohol, and tobacco close to bedtime
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Avoiding stimulating activities, screens, or bright lights before bed
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Exercising during the day, but finishing at least two hours before bedtime
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Using the bedroom only for sleep and sexual activity
Melatonin supplements
Taking melatonin in the early evening may help shift your internal clock earlier. Melatonin helps regulate the sleep-wake cycle and can be prescribed in specific doses and timing by your healthcare provider.
Light therapy
Morning exposure to bright light from a light box can help reset your circadian rhythm. The light simulates natural sunlight and signals your body to wake up earlier.
Chronotherapy
This treatment involves gradually delaying your bedtime by 1 to 2.5 hours every six days until you reach your desired sleep time. Once achieved, maintaining the new schedule is essential to prevent reverting to a delayed sleep phase.
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