Delayed sleep phase disorder

I am interested to know if any of you suffer from DSPD. I am at my perkiest in the early hours of the morning and my deepest sleep is at about 7 a.m. onwards. I have tried staying awake right throught till the next night but still, I don't sleep till 2-3 a.m.
What are your thoughts?
Cheers!

Posted 23 Feb 2012 at 3:20 PM
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  • Sleepio Member

    • 5 comments
    • 3 helped
    in reply to Sleepio Member
    Graduate

    In the US, I can just buy Melatonin over the counter. Personally, I think it's pretty worthless. I've tried 2mg, 5mg, and 10mg. Sometimes I took 20mg.

    It sort of works, but it's not like diphenhydramine or anything that's super noticeable. (it's in sleeping pills over there, in the US it's in our benadryl!)

    If I take it for an extended period of time, (and I've had this happen twice with Melatonin) I start waking up after 5 or 6 hours of sleep. It's bizarre, I wonder if my body stops producing the hormone because of the abundance I'm taking in…like homeostasis sort of thing.

  • Sleepio Member

    • 14 comments
    • 0 helped
    Graduate

    This is my worst problem. Have ME and just can't get into a 'normal' time of going to bed and getting up at a civilised hour. Hate it. Worse in Winter too.

  • Sleepio Member

    • 1 comments
    • 2 helped
    Session 3

    Hi…. I'm karajaal and signed up a few days ago. I know this is an old thread but is seems relevant. I just read this whole thread and felt some relief that there are many things I can relate to. I first had insomnia about 20 years ago when I has ME. The insomnia recently returned.

    About 11pm I start to wake up and then virtually nothing will get me to sleep. Round about 7am I will drift off into the deepest sleep and I will sleep through most alarms and if I do wake I will get out of bed and reset the alarm. On the other hand if I stay awake and don't sleep at all I will stay alert and go to work.

    I've tried hypnosis, self hypnosis, acupuncture, guided visual relaxation, meditation and the instruction sheet on “Sleep Hygiene” my GP gave me. I'm hoping sleepio will work. Oh yes also tried bright light. All to no avail.

    Anyway I do feel like I'm with people here who understand whats happening

    KJ

  • Sleepio Member

    • 4 comments
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    Graduate

    Yes this sounds just like me. My sleep specialist said that its likely i have this disorder. He refers to me as having self-imposed insomnia. Years and years of finding it difficult to go to bed before midnight. Over the past few years it has gotten worse and I commonly don't go to bed until after two and then I have to force myself to… or I fall asleep at my chair. It is 3.10am as I speak and I have to be up at 6am. On these days when i have to be up early my fatigue and concentration is not good, and I risk falling asleep while driving and quite often I will fall asleep as soon as i stop my car. This is worse after I have done this two days running which regularly happens with my schedule. I heard about this program from a colleague and hope that i can stick with it. I have just signed up tonight.

  • Sleepio Member

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    Session 2

    I just found an article about that very subject and the description fits me all the way around! I took it with me last week to my neurologist, and he told me he worked with the Doctor who wrote the article. I've spent my whole life going to bed late or trying to go earlier, only to wake up after an hour or two and then be awake for two or three hours till the sun comes up. I have no trouble sleeping till noon or after. One day last week I slept till 2:00 pm! After seven or eight hours I still feel sleepy and physically exhausted. Guess I'm not getting quality sleep. I take a med for Restless Legs Syndrome (which just began a few months ago}, a pill for sleep (I've tried numerous others which either didn't work or caused hallucinations}, but this one seems to help. And I take one Hydrocodone Actametaphin 10-325 before bed to help calm me down and keep me from waking with the pain of osteo arthritis and previous surgeries. I can't go to sleep earlier, but I can sleep around the time the sun comes up. I'm having a CPAP machine delivered to my home tomorrow. I've been told I have only mild sleep apnea (stop breathing around 8 times every hour}, but my oxygen level drops to 83, so hopefully the extra oxygen will help my sleep. The bad news is, my doctor confirmed that there isn't much that can be done about my delayed sleep disorder. Once a night owl, always a night owl. I just have to accept and adapt. Thankfully, I am finally retired, so sleeping during the day isn't as bad as when I was working on only a few hours sleep and taking naps at lunch time in my car. If I have to be up early to go someplace or do something special, I do it on just a few hours sleep or no sleep and then take a nap later in the afternoon or early evening. I'm hoping this Sleepio study will help with sleep quality. It's my last resort!

  • Sleepio Member

    • 1 comments
    • 1 helped
    Graduate

    Hello, I'm new on this group – I've been following the Sleepio programme for less than a week – filling in the diary basically. I have a problem with delayed sleep like all of you on this thread I think – I usually go to bed at 12 or 12.30 and get to sleep at 1 if I'm lucky, 2 or 3 or even later on a bad day (sometimes dawn). I take 1 mg Melatonin (which is available without prescription in France where I go often) and also passionflower, a herbal remedy which is useful for anxiety, especially at night. I've always been a night owl but a lifechanging event (I lost my partner suddenly a few years back) has given me bad anxiety. It's better now but I still get anxiety late at night when trying to get to sleep – melatonin, benydryl, oxazepam…all tried and all help or have helped to some extent, but my quality of sleep is still not good and I often feel sleepiest at dawn or when day breaks! I'm also concerned about long-term use of melatonin, anti-histamines etc. though my doctor says it should be fine.

  • Sleepio Member

    • 1 comments
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    in reply to Sleepio Member
    Graduate

    I have the same problem exactly just don't see how sleepio will help with adjusting the times I go to bed.

  • Sleepio Member

    • 2 comments
    • 1 helped
    Graduate

    Hi, Also just starting sleepio and discovering the name of my problem …“delayed sleep phase disorder” : if I go to bed late (1 am -2 am), I sleep well, but usually not enough. If I try to go to bed earlier, I'll probably wake a few hours later… and it's even worse the next day !

    I'm also wondering how sleepio will help me with that problem

  • Sleepio Member

    • 3 comments
    • 1 helped
    Graduate

    I have similar problem, l also learnt the name/term just being here. I see the messages ranged from 2013-2020, Did anyone benefit from sleepio in this regard? I just joined and like others wondering if sleepio helps.

  • Sleepio Member

    • 121 comments
    • 42 helped
    in reply to Sleepio Member
    Graduate

    I would suggest you ask the Wednesday sleep expert, giving as much detail as possible about your sleep experience. Looking at this thread, I do note that the commenters almost all completed sleepio so would be worth doing likewise and seeing what in it you find most helpful.

  • Sleepio Member

    • 4 comments
    • 1 helped
    Session 2

    Just reading these makes me realise I’m not the only one. Didn’t realise this type of sleep had a name. No matter what time I go to bed I don’t go into a good sleep until 4/5/6 am and then get 2-4 hours which is better than nothing (which can also happen). I can sleep well if I take sleeping meds (zopiclon) but try not to. I get ill a lot which is the main downside. Dr doesn’t know what to do with me but did point me to Sleepio. I’m filling in my sleep diary and I’d love this to work but after 20 plus years don’t want to get my hopes up. Any advice welcome!

  • Sleepio Member

    • 4 comments
    • 1 helped
    Session 2

    Just reading these makes me realise I’m not the only one. Didn’t realise this type of sleep had a name. No matter what time I go to bed I don’t go into a good sleep until 4/5/6 am and then get 2-4 hours which is better than nothing (which can also happen). I can sleep well if I take sleeping meds (zopiclon) but try not to. I get ill a lot which is the main downside. Dr doesn’t know what to do with me but did point me to Sleepio. I’m filling in my sleep diary and I’d love this to work but after 20 plus years don’t want to get my hopes up. Any advice welcome!

  • Sleepio Member

    • 4 comments
    • 1 helped
    Session 2

    Just reading these makes me realise I’m not the only one. Didn’t realise this type of sleep had a name. No matter what time I go to bed I don’t go into a good sleep until 4/5/6 am and then get 2-4 hours which is better than nothing (which can also happen). I can sleep well if I take sleeping meds (zopiclon) but try not to. I get ill a lot which is the main downside. Dr doesn’t know what to do with me but did point me to Sleepio. I’m filling in my sleep diary and I’d love this to work but after 20 plus years don’t want to get my hopes up. Any advice welcome!

  • Sleepio Member

    • 453 comments
    • 173 helped
    in reply to Sleepio Member
    Graduate

    Hi Louise,
    Humble apologies as I’m not sure I can offer any advice, but the sleepio programme does help a lot of us…we’re all here with differing sleep problems and bad habits!

    I’ve left you a message on your profile page too, suggesting you click on the community page and scroll down below the rolling banner and you’ll see the Live
    Session with Dr. Jen Kenady. It’s on this evening (BST) around 7.30 pm. I think.

    She might be able to help you with some more suggestions.

    My suggestions would be to keep filling in your Sleep Diary. Try not to clock watch. Keep calm.
    When you get to Session 3 with the prof, he will use the Sleep Diary data and give you your Sleep Restriction time = the time you are allowed to be in bed asleep. This should be set according to how you have been naturally sleeping at the moment.

    The other thing to try is mindfulness. Being aware of where you are now, your breathing and 'watching'.
    You can do this in the day or evening to practise and then do it in bed to help you relax and fall asleep.

    Sit or lie down. You may close your eyes but you don’t have to. Just breathe. Don’t change your breathing specifically, just let the breath in and out. If your eyes are open, look at your chest or stomach rise and fall, rise and fall. If your eyes are closed, place your hand on and feel your stomach or chest rising and falling, feel the bed you are lying on, how is your skin against the material? Breathe.

    If a thought comes into your head, acknowledge it. It’s there, welcome it and say thank you for being there, then let it go and come back to your breathing; watch the rise and fall, hear the 'in and out' of your gentle breathing.
    Keep doing this and repeating the thanks to any thoughts that come into your head. If you feel anxious and your heart is racing, just thank the thought for telling you your heart is racing, and come back to your breathing. If you panic and concentrate on the rushing heart, your brain will release more cortisol which then makes the heart beat faster = fight or flight!! So simply breathe.
    It sounds completely crackers to say thank you to something that is annoying you, but if you fight the thoughts and fight the sleep it only makes it all ten times worse and you won’t sleep anyway.

    Do try 80)

    Best wishes,
    Kurly :)

  • Sleepio Member

    • 1 comments
    • 0 helped
    Session 2

    Good to know it's not just me. I feel like sleep programmes are usually tailored towards people who get into bed and can't fall asleep, but I find I get hyperactive (and yet still exhausted???) at night and often can't even get ready for bed until 7 or 8am in the morning. If I have a class at 10 that can mean I end up getting 1 hour of sleep and then have to take naps at weird times later, so I don't get work done during the day, and then don't do it at night because I'm thinking about how I should be going to sleep. I've even passed out a couple of times from exhaustion. Does anyone have any recommendations for this that aren't contained in the sleepio course?

  • Sleepio Member

    • 1 comments
    • 0 helped
    in reply to Sleepio Member
    Session 2

    I am in the exact same boat, lockdown didn't help me either. With not having to wake up for a specific event I am usually sleeping from around 4-5am till around 3-4pm. I am tired often during the day no matter how much sleep I get and then as soon as it hits around 8pm I start to wake up. It feels like my body clock is about 8 hours out of wack and I'm hoping sleepio will finally be able to sort this. My doctor referred me thinking I might have insomnia and hoped this would work but seeing all of the comments I have realised that this may be me. I'm a psychology student so now spend my evenings researching DSPD and hope when I next update my doctor I can point to this. Hopefully sleepio can finally help with this

  • Sleepio Member

    • 3 comments
    • 0 helped
    Session 5

    This describes me to a tee. Am curious to see if the course will help with this.

  • Sleepio Member

    • 3 comments
    • 0 helped
    Session 5

    Hi
    Could someone please direct me to a US website to buy melatonin – also what dose and which brand is good please?
    Many thanks

  • Sleepio Member

    • 40 comments
    • 13 helped
    in reply to Sleepio Member
    Graduate

    Life Extension makes melatonin in many different doses. You can buy directly, or from other websites such as iherb. It would be best to ask a doctor if melatonin would be appropriate for you and at what dose. I would start low and see how it goes.

  • Sleepio Member

    • 4 comments
    • 5 helped
    Graduate

    I have the exact same problem can't get to sleep for 3-4 hours. The restricted sleep window is making me anxious because I know that as soon as I go to bed I will have to get up again because of the QHR.

    I am taking Ahswanga for week and Magnesium Glyscinate for a month but have not seen any improvement yet.

    I didn't know either that there was a name for this sleep disorder and there are so many people in the same boat. Wishing you all well. J

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