anyone here treated for delayed sleep phase syndrome?

Knabino wrote:I have this problem, and my sleep doctor suggested going outdoors around 11 a.m. to get lots of exposure to sunlight.

Has anyone heard of recommended light so late? My understanding is that light should happen immediately upon waking, early in the morning. It seems to me that you'd be delaying your phase further by exposing yourself to light later in the day, but what do I know.

He said something about circadian entrainment. Maybe the idea is that since 11 or noon is my body's preferred wake-up time, he wants to build up an association between light exposure and wake-up time first. Then once that link is made, to shift the light exposure time ahead slowly until it hits 7 a.m. or something. But who knows; I'm not a doctor.

Knabino wrote:He said something about circadian entrainment. Maybe the idea is that since 11 or noon is my body's preferred wake-up time, he wants to build up an association between light exposure and wake-up time first. Then once that link is made, to shift the light exposure time ahead slowly until it hits 7 a.m. or something. But who knows; I'm not a doctor.

Well, when you see him again, ask and then let us know so we can copy you. I think I need to go back to my light box.

I wonder if I can get an amber clip for my regular prescription glasses.

Knabino wrote:I wonder if I can get an amber clip for my regular prescription glasses.

I think you can wear those special glasses over your glasses, but not sure. I've thought about those. I have too much exposure to the computer at night, and realistically, that's not going to change drastically.

I read somewhere, either in one of the journal articles or the Philips blue light website, that the light works best (including sunlight) within two hours of waking up. It has to do with the phase of the circadian rhythm (falling or rising part), if you really really want I will dig it up.

I too would like the sunglasses that filter the evening and computer light. I have been trying to avoid night time computer use, and it helps. But what has really helped me even more is getting more exercise. And it hasn't even been crazy cardio stuff or whatever, just getting in more movement during the day makes me tired earlier. I guess that's obvious

I have this problem too. I'm starting to wonder if I'm like the young guy mentioned in this topic whose bio-clock goes for more than 24 hours. Because I tend to sleep 10-12 hours a night, and every night, my schedule gets pushed back by a an hour or so.....until eventually I "reset" it myself by one day a month (or more frequently) deciding to just stay up all night and not go to bed until like 8 PM (so basically, the sleep deprivation therapy, without doing it in 3 hour increments).

Here is my main problem: When I do reset my schedule, I try to stick with it......but then in the mornings, I don't wake up when my alarm goes off. So then I'll get up at like 11 or 12, and then I won't be tired that night until later. And I'm wondering if that could be from OSA. Who knows.

I have often felt that if there was a human being here to literally drag me out of bed, I'd be okay and able to stick with the schedule. It's just that my body loves staying in bed.....aka, hypersomnia.

This whole topic is just a very sore subject for me. Right now I'm on a schedule where I'm getting up between 4-5 PM for the day, and not going to sleep until about 5 AM. Very messed up. So it's finally gotten to the point where I'm about to "reset" it again by staying up all night.

The funny thing is, (and I'm sure this is the case for all of us here, or we wouldn't be addressing this as a problem), is that I am a very motivated person...not lazy. It's not like I LIKE to sleep. My body just does it, and there's nothing I can do about it. I HATE it. I just want to be on a normal schedule, like normal people.

I do have a light box. I even tried buying a lightbox alarm clock (they do exist), but even that would not get me out of bed. I turn off the alarm subconsciously, and go back to bed.

Echo,

My son used to be like that. Stayed up til the wee hours on the computer and then slept til noon. It drove me crazy. He had a rough time away in college, couldn't take any morning classes.

After college he moved to Europe. Problem solved. His schedule fits in perfectly with Spanish time. I can't believe it's the same kid getting up at 6 am and off to work.

I know that doesn't help you, but maybe you are just living in the wrong time zone.

Bev

Hi All

A strong desire not to go to bed can be due to Post Traumatic Stress Disorder in some people.

If a traumatic event (usually in childhood) has occurred whilst in bed (sleeping or otherwise), this can manifest itself in a mental barrier to going to bed, until one is absolutely tired out.

The traumatic event, or events, need not be in conscious memory.

The ways to deal with this can include seeing a Sleep Psychologist, or an experienced hypnotherapist, or an experiential therapist with knowledge of PTSD, or a massage therapist used to dealing with blocked emotions.

If it is PTSD I doubt that the usual sleep hygiene methods will work.

Mars

How early do you take melatonin? This website suggests taking only a very tiny dose 7 hours before bedtime: http://dspsinfo.tripod.com/