Delayed sleep phase disorder facts for kids

Delayed sleep phase disorder (DSPD) is a special kind of sleep disorder. It affects your body's natural circadian rhythm, which is like your internal clock. This clock tells your body when to sleep, when to wake up, and when to be most active.

If you have DSPD, your body clock is set later than most people's. This means you naturally feel sleepy much later at night, often after midnight. Because you fall asleep late, you also find it very hard to wake up early in the morning. Even though you sleep at different times, you still need the same amount of sleep as everyone else. This condition often starts when people are children or teenagers. DSPD is usually a lifelong condition.

What is Delayed Sleep Phase Disorder?

DSPD is a common sleep problem. It is not just about staying up late because you want to. It is about your body's natural timing. Your body has a "master clock" in your brain. This clock controls many daily rhythms. These include when you feel sleepy, when you are most alert, and even your body temperature.

How Your Body Clock Works

Your body clock usually follows a 24-hour cycle. It helps you feel sleepy when it gets dark. It also helps you wake up when it gets light. For most people, this means feeling sleepy around 9 PM to 11 PM. They then wake up around 6 AM to 8 AM.

If you have DSPD, your body clock runs on a longer cycle. Or it might be set to a later time. This means your natural sleep time is pushed back. You might not feel sleepy until 2 AM or 3 AM. Then, you would naturally wake up around 10 AM or 11 AM.

Who Gets DSPD?

DSPD often starts during childhood or adolescence. It is more common in teenagers. This is because a teenager's body clock naturally shifts later. For some, this shift becomes a lasting condition. It can affect about 7% to 16% of teenagers.

How Does DSPD Affect Daily Life?

Living with DSPD can be challenging. It can make it hard to fit into a normal school or work schedule.

School and Work Challenges

Imagine needing to wake up for school at 7 AM. But your body does not feel ready to wake up until 10 AM. This can lead to many problems:

• You might be very tired in the mornings.
• It can be hard to concentrate in early classes.
• You might often be late for school or work.
• You could miss important activities.

This can make you feel sleepy during the day. It can also make it hard to do well in school.

Social Life and Mood

DSPD can also affect your social life. If your friends are active in the mornings, you might miss out. You might feel more awake at night when others are sleeping. This can sometimes lead to feelings of loneliness or sadness. It can also affect your mood and energy levels.

What Causes DSPD?

The exact cause of DSPD is not always clear. But scientists believe it is a mix of different factors.

Genes and Family History

Sometimes, DSPD runs in families. This means that if a parent has DSPD, their child might be more likely to have it too. This suggests that certain genes can play a role. These genes might affect how your body clock works.

Light Exposure

Light is a very strong signal for your body clock.

• Morning light helps to set your clock earlier.
• Evening light can push your clock later.

People with DSPD might be more sensitive to evening light. Or they might not get enough bright morning light. Using electronic devices like phones or tablets late at night can also make DSPD worse. These devices give off blue light. Blue light can trick your brain into thinking it is daytime. This makes it even harder to fall asleep.

Brain Chemistry

Chemicals in your brain also play a role in sleep. One important chemical is melatonin. Melatonin is a hormone that helps you feel sleepy. Your body usually starts making melatonin when it gets dark. In people with DSPD, melatonin release might be delayed. This means they do not feel sleepy until much later.

How is DSPD Managed?

While DSPD is often a lifelong condition, there are ways to manage it. The goal is to shift your sleep schedule to an earlier time. This can help you fit better into daily routines.

Light Therapy

One common treatment is light therapy. This involves using a special light box. You sit in front of it for a short time each morning. The bright light helps to reset your body clock. It tells your brain that it is morning, even if you do not feel like it. This can help you feel more awake earlier. It can also help you fall asleep earlier at night.

Melatonin Supplements

Sometimes, doctors might suggest taking small doses of melatonin supplements. This is usually taken a few hours before your desired bedtime. The melatonin helps to signal to your brain that it is time to get sleepy. It can help to shift your body clock earlier. Always talk to a doctor before taking any supplements.

Sleep Hygiene

Good sleep habits, called sleep hygiene, are very important.

• Keep a regular sleep schedule: Try to go to bed and wake up at the same time every day. This includes weekends.
• Create a relaxing bedtime routine: This could be reading a book or taking a warm bath.
• Avoid bright screens before bed: Turn off phones, tablets, and computers at least an hour before sleep.
• Make your bedroom dark and quiet: A cool, dark room helps you sleep better.
• Avoid caffeine and heavy meals before bed: These can make it harder to fall asleep.

Chronotherapy

In some cases, a doctor might suggest chronotherapy. This is a special method to gradually shift your sleep time. You slowly move your bedtime later and later each day. You keep going until you circle around to your desired earlier bedtime. This needs careful planning and supervision by a doctor.

Living with DSPD

Living with DSPD means understanding your body's unique clock. It is not about being lazy or not trying hard enough. It is a real medical condition. With the right strategies and support, you can manage DSPD. You can lead a healthy and active life. Talking to your parents, teachers, or a doctor can help you find the best ways to cope.

Images for kids

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  Phase response curves for light and for melatonin administration.

See also

In Spanish: Síndrome de la fase del sueño retrasada para niños