Table of ContentsView AllTable of ContentsWhat Is DSPD?SymptomsCausesHow to Sleep Better
Table of ContentsView All
View All
Table of Contents
What Is DSPD?
Symptoms
Causes
How to Sleep Better
Night owls may simply be in the habit of staying up late. Others may have a condition calleddelayed sleep phase disorder (DSPD)that places them at increased risk of adverse health consequences and a diminished quality of life.
Verywell / Brianna Gilmartin
To better understand DSPD, also known as delayed sleep-wake phase disorder, it helps to understand a process that contributes to normal sleep, called thecircadian rhythm.
The circadian rhythm synchronizes processes within the body—including the propensity for sleep and wakefulness.Being a chronic night owl is considered a circadian rhythm disorder insofar as there is a delay in the timing of sleep compared to when darkness occurs.
By definition, DSPD occurs when a person falls asleep two to three hours (or more) later than the average person.This often means falling asleep after midnight and sometimes closer to 1:00 a.m. to 2:00 a.m. In some cases, it can be delayed even further.
Besides falling asleep later, people with DSPD will typically get a “second wind” of productivity late in the evening and have difficulty getting up in the morning.
Thesleep needsof a night owl are no different than anyone else, and they will often developsleep deprivationif they don’t get the 7 to 8 hours of sleep recommended for most adults and the 7 to 9 hours recommended for teens.
To compensate, some night owls may sleep well into the early afternoon. Even so, the risk of sleep deprivation is high as lost hours of sleep accumulate and lead to asleep debt(also known as a sleep deficit). This is when the symptoms of DSPD become most apparent.
Symptoms of sleep deprivation owing to DSPD is identical to any other cause of sleep deprivation and include:
In extreme cases, increased pain sensitivity and hallucinations may occur.
Complications
People with chronic sleep deprivation also have a higher incidence of other health problems, including:
There are also social consequences to DSPD. Someone with a night owl tendency may be accused of being “lazy” or “lacking initiative.” This is especially common among teenagers who are chronically sleep-deprived.
Difficulty waking up on time may lead to being chronically tardy to school or work. There may be increased absenteeism. When trying to be productive during the early morning hours, problems with concentration, attention, and focus may undermine efforts.
Does Insomnia Ever Go Away on Its Own?
DSPD is thought to affect up to 9% of the population. It often starts in theteen yearsand may persist throughout a person’s life.
Early studies suggest that families with DPSD carry a mutation of the CRY1 gene that helps regulate the circadian rhythm.
Others believe that DPSD is a combination of genetic, lifestyle, and psychological factors. Anxiety and depression, for example, can promote insomnia, while the sleep behavior of parents are often passed down to the kids.
Do All Night Owls Have DSPD?Not everyone who is a night owl consider DSPD a disorder. Many night owls, either due to adaptation to their habits or a decreased need for sleep, can function normally despite the abnormal sleep schedule.
Do All Night Owls Have DSPD?
Not everyone who is a night owl consider DSPD a disorder. Many night owls, either due to adaptation to their habits or a decreased need for sleep, can function normally despite the abnormal sleep schedule.
What Is Fatal Familial Insomnia?
In order to resolve insomnia and avoid the effects of sleep deprivation, some simple behavioral modifications may be needed. To get started, consider participating in acognitive behavioral therapy for insomnia (CBTI)program available through a psychologist, online course, or even certain apps.
2:13How to Get a Better Night of Sleep
2:13
How to Get a Better Night of Sleep
To help overcome DSPD and chronic sleep deprivation, consider these simple suggestions:
The key goal to overcoming DSPD is improving yoursleep hygiene. This includes avoiding stimulation before bedtime and keeping to a fixed sleep-wake schedule that provides you no less than 7 hours of uninterrupted sleep every night.
In general,sleeping pillsand alcohol should be avoided. These are often ineffective and may lead to dependence. Moreover, they may end disrupting your sleep patterns as they become less and less effective.
Sleep Chronotypes: Which One Am I?
A Word From Verywell
If sleep has become seriously destabilized, you may benefit from a consultation with a board-certified sleep physician. Your primary care provider should be able to provide you with a reference.
How to Find the Best Sleep Doctor
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Reis C, Paiva T.Delayed sleep-wake phase disorder in a clinical population: gender and sub-population differences.Sleep Science. 2019;12(3). doi:10.5935/1984-0063.20190086Arendt J.Biological rhythms during residence in polar regions.Chronobiol Int.2012 May;29(4):379-94. doi:10.3109/07420528.2012.668997Kripke DF, Klimecki WT, Nievergelt CM, et al.Circadian polymorphisms in night owls, in bipolars, and in non-24-hour sleep cycles.Psychiatry Investig. 2014;11(4):345. doi:10.4306/pi.2014.11.4.345Gjermunds N, Brechan I, Johnsen SÅK, Watten RG.Musicians: larks, owls or hummingbirds?J Circadian Rhythm. 2019;17(1):4. doi:10.5334/jcr.173Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep.2017;9:151-61. doi:10.2147/NSS.S134864Nesbitt AD.Delayed sleep-wake phase disorder.J Thorac Dis. 2018 Jan; 10(Suppl 1): S103-11. doi:10.21037/jtd.2018.01.11Reutrakul S, Knutson KL.Consequences of circadian disruption on cardiometabolic health.Sleep Med Clin. 2015;10:455-68. 2015. doi:10.1016/j.jsmc.2015.07.005StatPearls.Sleep deprivation.Tarokh L, Saletin JM, Carskadon MA.Sleep in adolescence: physiology, cognition and mental health.Neurosci Biobehav Rev. 2016;70:182-8. doi:10.1016/j.neubiorev.2016.08.008Jones CR, Huang AL, Ptáček LJ, Fu Y-H.Genetic basis of human circadian rhythm disorders.Exper Neurol. 2013;243:28-33. doi:10.1016/j.expneurol.2012.07.012Patke A, Murphy PJ, Onat OE, et al.Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder.Cell. 2017;169(2):203-215.e13. doi:10.1016/j.cell.2017.03.027Gradisar M, Crowley SJ.Delayed sleep phase disorder in youth.Curr Opinion Psychiat. 2013;26(6):580-5. doi:10.1097/YCO.0b013e328365a1d4Mitchell MD, Gehrman P, Perlis M, Umscheid CA.Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review.BMC Fam Pract. 2012;13:40. doi:10.1186/1471-2296-13-40American Academy of Sleep Medicine.Healthy sleep habits.Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL.Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2017;13(2):307-49. doi:10.5664/jcsm.6470
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Reis C, Paiva T.Delayed sleep-wake phase disorder in a clinical population: gender and sub-population differences.Sleep Science. 2019;12(3). doi:10.5935/1984-0063.20190086Arendt J.Biological rhythms during residence in polar regions.Chronobiol Int.2012 May;29(4):379-94. doi:10.3109/07420528.2012.668997Kripke DF, Klimecki WT, Nievergelt CM, et al.Circadian polymorphisms in night owls, in bipolars, and in non-24-hour sleep cycles.Psychiatry Investig. 2014;11(4):345. doi:10.4306/pi.2014.11.4.345Gjermunds N, Brechan I, Johnsen SÅK, Watten RG.Musicians: larks, owls or hummingbirds?J Circadian Rhythm. 2019;17(1):4. doi:10.5334/jcr.173Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep.2017;9:151-61. doi:10.2147/NSS.S134864Nesbitt AD.Delayed sleep-wake phase disorder.J Thorac Dis. 2018 Jan; 10(Suppl 1): S103-11. doi:10.21037/jtd.2018.01.11Reutrakul S, Knutson KL.Consequences of circadian disruption on cardiometabolic health.Sleep Med Clin. 2015;10:455-68. 2015. doi:10.1016/j.jsmc.2015.07.005StatPearls.Sleep deprivation.Tarokh L, Saletin JM, Carskadon MA.Sleep in adolescence: physiology, cognition and mental health.Neurosci Biobehav Rev. 2016;70:182-8. doi:10.1016/j.neubiorev.2016.08.008Jones CR, Huang AL, Ptáček LJ, Fu Y-H.Genetic basis of human circadian rhythm disorders.Exper Neurol. 2013;243:28-33. doi:10.1016/j.expneurol.2012.07.012Patke A, Murphy PJ, Onat OE, et al.Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder.Cell. 2017;169(2):203-215.e13. doi:10.1016/j.cell.2017.03.027Gradisar M, Crowley SJ.Delayed sleep phase disorder in youth.Curr Opinion Psychiat. 2013;26(6):580-5. doi:10.1097/YCO.0b013e328365a1d4Mitchell MD, Gehrman P, Perlis M, Umscheid CA.Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review.BMC Fam Pract. 2012;13:40. doi:10.1186/1471-2296-13-40American Academy of Sleep Medicine.Healthy sleep habits.Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL.Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2017;13(2):307-49. doi:10.5664/jcsm.6470
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Reis C, Paiva T.Delayed sleep-wake phase disorder in a clinical population: gender and sub-population differences.Sleep Science. 2019;12(3). doi:10.5935/1984-0063.20190086Arendt J.Biological rhythms during residence in polar regions.Chronobiol Int.2012 May;29(4):379-94. doi:10.3109/07420528.2012.668997Kripke DF, Klimecki WT, Nievergelt CM, et al.Circadian polymorphisms in night owls, in bipolars, and in non-24-hour sleep cycles.Psychiatry Investig. 2014;11(4):345. doi:10.4306/pi.2014.11.4.345Gjermunds N, Brechan I, Johnsen SÅK, Watten RG.Musicians: larks, owls or hummingbirds?J Circadian Rhythm. 2019;17(1):4. doi:10.5334/jcr.173Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep.2017;9:151-61. doi:10.2147/NSS.S134864Nesbitt AD.Delayed sleep-wake phase disorder.J Thorac Dis. 2018 Jan; 10(Suppl 1): S103-11. doi:10.21037/jtd.2018.01.11Reutrakul S, Knutson KL.Consequences of circadian disruption on cardiometabolic health.Sleep Med Clin. 2015;10:455-68. 2015. doi:10.1016/j.jsmc.2015.07.005StatPearls.Sleep deprivation.Tarokh L, Saletin JM, Carskadon MA.Sleep in adolescence: physiology, cognition and mental health.Neurosci Biobehav Rev. 2016;70:182-8. doi:10.1016/j.neubiorev.2016.08.008Jones CR, Huang AL, Ptáček LJ, Fu Y-H.Genetic basis of human circadian rhythm disorders.Exper Neurol. 2013;243:28-33. doi:10.1016/j.expneurol.2012.07.012Patke A, Murphy PJ, Onat OE, et al.Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder.Cell. 2017;169(2):203-215.e13. doi:10.1016/j.cell.2017.03.027Gradisar M, Crowley SJ.Delayed sleep phase disorder in youth.Curr Opinion Psychiat. 2013;26(6):580-5. doi:10.1097/YCO.0b013e328365a1d4Mitchell MD, Gehrman P, Perlis M, Umscheid CA.Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review.BMC Fam Pract. 2012;13:40. doi:10.1186/1471-2296-13-40American Academy of Sleep Medicine.Healthy sleep habits.Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL.Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2017;13(2):307-49. doi:10.5664/jcsm.6470
Reis C, Paiva T.Delayed sleep-wake phase disorder in a clinical population: gender and sub-population differences.Sleep Science. 2019;12(3). doi:10.5935/1984-0063.20190086
Arendt J.Biological rhythms during residence in polar regions.Chronobiol Int.2012 May;29(4):379-94. doi:10.3109/07420528.2012.668997
Kripke DF, Klimecki WT, Nievergelt CM, et al.Circadian polymorphisms in night owls, in bipolars, and in non-24-hour sleep cycles.Psychiatry Investig. 2014;11(4):345. doi:10.4306/pi.2014.11.4.345
Gjermunds N, Brechan I, Johnsen SÅK, Watten RG.Musicians: larks, owls or hummingbirds?J Circadian Rhythm. 2019;17(1):4. doi:10.5334/jcr.173
Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep.2017;9:151-61. doi:10.2147/NSS.S134864
Nesbitt AD.Delayed sleep-wake phase disorder.J Thorac Dis. 2018 Jan; 10(Suppl 1): S103-11. doi:10.21037/jtd.2018.01.11
Reutrakul S, Knutson KL.Consequences of circadian disruption on cardiometabolic health.Sleep Med Clin. 2015;10:455-68. 2015. doi:10.1016/j.jsmc.2015.07.005
StatPearls.Sleep deprivation.
Tarokh L, Saletin JM, Carskadon MA.Sleep in adolescence: physiology, cognition and mental health.Neurosci Biobehav Rev. 2016;70:182-8. doi:10.1016/j.neubiorev.2016.08.008
Jones CR, Huang AL, Ptáček LJ, Fu Y-H.Genetic basis of human circadian rhythm disorders.Exper Neurol. 2013;243:28-33. doi:10.1016/j.expneurol.2012.07.012
Patke A, Murphy PJ, Onat OE, et al.Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder.Cell. 2017;169(2):203-215.e13. doi:10.1016/j.cell.2017.03.027
Gradisar M, Crowley SJ.Delayed sleep phase disorder in youth.Curr Opinion Psychiat. 2013;26(6):580-5. doi:10.1097/YCO.0b013e328365a1d4
Mitchell MD, Gehrman P, Perlis M, Umscheid CA.Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review.BMC Fam Pract. 2012;13:40. doi:10.1186/1471-2296-13-40
American Academy of Sleep Medicine.Healthy sleep habits.
Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL.Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2017;13(2):307-49. doi:10.5664/jcsm.6470
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