Any doctors out there??

Question

How often have you heard of or seen the sleeping disorder, Delayed sleep phase syndrome(DSPS) ?

Sleeping is ruining my life. I'm constantly stressed because I can't wake up on time, and I get fewer than 5 hours of sleep a night.

Answer 1

Have you been evaluated by a professional sleep study?

Here is what I suggest:
1-same sleep time every night.
2-no eating or drinking for about 3-4 hours before bed
3-if you can't fall asleep right away, get up, read a while, then go back to bed.
4-do not nap during the day
5-exercise regularly, get sunlight or a lamp that has real sun spectrum light in the morning when you get up
6-try melatonin

I would particularly stress the light therapy in the morning. Then the melatonin at night. You need to reset your sleep wake cycle

Answer 2

The main difficulty for patients with DSPS is functioning early in the morning for school or work. A person with DSPS often fails courses in school or loses jobs, affecting them socially and compromising their health. Patients with DSPS may initially refer to their symptoms as insomnia. As soon as people deviate from a normal sleep pattern, they tend to assume that they are not capable of sleep at all, but this is not true. Patients with DSPS are able to get plentiful sleep; it just differs from traditional sleep-wake patterns. DSPS makes it hard to wake up in the morning when simultaneously indulging in a late night sleep routine. Delayed sleep phase disorder is a difficult disorder to treat and requires significant effort on the part of the child or adolescent. Thus, for treatment to be successful, the child or adolescent has to be very motivated. The goal of treatment is to re-train the internal clock to a more regular schedule. Making the initial shift in the sleep-wake cycle is easier, however, than maintaining that change. Treatment can involve Sleep hygiene - Good sleep habits are especially important for children and adolescents with delayed sleep phase disorder. These habits should include a regular sleep schedule that includes going to bed and waking up at the same time every day; avoidance of caffeine, smoking, and other drugs; a bedroom environment that is cool, quiet, and comfortable; a bedtime routine that is calm and sleep-inducing; and avoidance of all stimulating activities before bed, such as computer games and television. Shifting the internal clock - Treatment for delayed sleep phase disorder involves systematically advancing or delaying bedtime on successive nights. Bright light therapy - Sometimes bright light therapy is recommended which involves exposure to bright light in the morning for approximately 20-30 minutes, and avoidance of bright light in the evening. Bright light in the morning will help reset the body’s internal clock. Special light boxes need to be purchased for this treatment. Melatonin - Melatonin is a hormone (“Biochemical Messenger”) produced in the body that helps to regulate sleep patterns. Individuals with delayed sleep phase disorder release melatonin at a later time compared to other people. Sometimes taking a small dose (1/2 mg.) of synthetic melatonin 5-7 hours before bedtime (late afternoon) can help shift the sleep cycle to an earlier time.
I add a link with some details of this subject

http://www.psychnet-uk.com/
dsm_iv/delayed_sleep_phase_
syndrome.htm

Hope this helps
matador 89

Answer 3

there are several ideas about sleep hygene that can help you

reduce eating before bedtime
reduce computer/tv use before bedtime they do interfere with sleep...

be careful with melatonin if you start taking it your body may think it doesn't need to make any more...


we were made to work outside where it is light during the day and dark at night - but our modern culture isnt like that anymore we are inside too much. so it messes with your sleep.

exercise more.. our bodies were made to be USED...

sleepytime tea helps a little.

smelling lavender petals (do not eat) calms animals and people and it calms me so I can sleep. That's the truth it does help. just a small whiff, not big.. just enough to smell the fragrant aroma.. or you can get lavender candles - oil burners, etc.

Answer 4

I dont have that, but I've always had sleeping problems and after years of experimenting with different meds and such that are nonperscription I have finally found the solution. 50mg of diphenhydramine (Benadryl, Unisom, TylenolPM has it) and 3mg of Melatonin (can be found in herbal medecine aisles)...it knocks me out like a lightbulb and I dont wake up nearly as often as I used to in the middle of the night and I wake up feelign great.