People with sleep phase delay syndrome are unable to adapt to socially established sleep and wakefulness schedules and, due to a lack of information and understanding of this disorder, the people around them often refer to them as lazy.
The sleep-wake pattern follows a circadian rhythm, i. e. fluctuates regularly every 24 hours, this oscillation is determined by an internal biological clock that has the help of external synchronizers.
- Social elements.
- Such as work and mealtimes.
- Are used to more accurately adjust periods of sleep and wakefulness; However.
- The most powerful external synchronizer is the light-dark cycle.
The problem occurs when there is a gap between the body’s circadian system and environmental requirements. In the case of sleep phase delay syndrome, the person’s usual nighttime sleep period is delayed compared to conventional time.
People with this syndrome feel the need to lie down and get up (chronically) at least two hours later than other people. This is most common during adolescence; however, the prevalence among adults is significant.
When daily obligations require a person to follow a regular schedule, the person will suffer a chronic sleep deprivation, not being able to sleep at the desired time, all of which results in drowsiness and fatigue during the day, affecting the academic and professional performance of those with this disorder.
During holidays or vacation periods, when people can freely choose their sleep schedule, it becomes suitable in both quantity and quality, insomnia and difficulty getting up disappear and the person rests.
Some of the most common features of sleep delay syndrome are
The first step includes some interventions in the usual behavior of the individual, should seek to maintain the best possible sleep hygiene, take care of the environment in which he sleeps, avoid the use of stimulants and evaluate the activities he performs before bedtime.
In this sense, it is especially important that the person has fixed hours to lie down and wake up, it is essential to follow them every day, even on holidays and holidays, in addition, this habit must be maintained even when the person has achieved his goal, to avoid a relapse.
Reducing light exposure at dusk and increasing it in the morning can contribute to the advancement of the biological clock, for this it is important to use a dim light during the last hours of the day, as well as avoid the use of screens.
On the other hand, it is convenient to sleep with the blinds raised to favor greater exposure to the sun within a few minutes of waking up.
Administration of melatonin (1-5 mg) a few hours before bedtime helps advance the sleep-wake cycle, association with light therapy increases its effectiveness.
This procedure involves gradually delaying bedtime and waking up. The person goes to bed a little earlier each day until they can adjust to the desired sleep schedule. From there, the challenge is to keep it.
The main difficulty is that it takes several days to change the sleep schedule to reach the schedule, which can interfere with professional or academic responsibilities.
In any case, sleep delay phase syndrome is an alteration in which we have strategies to prevent it from becoming an invalidating limitation in our daily lives.