Delayed sleep phase syndrome (DSPS) is not easy to treat. Here are some tips that might help alleviate the disorder.
Difficulty: Hard
Time Required: Varies
Here's How:
- Use Light therapy. This is the use of a light box early in the morning. Avoid light as much as possible in the evening.
- Try Chronotherapy. This is a behavioral technique whereby sleep is delayed by three-hour increments each day until the desired bedtime is reached.
- Ask your doctor or sleep specialist about trying the hormone Melatonin.
- Some people have had success using Vitamin B12. Talk to your doctor about trying this therapy.
- Ask your doctor about other medications that might prove useful.
- Avoid alcoholic beverages, coffee and smoking for at least three hours prior to bedtime.
- Keep the bedroom free of noisy distractions like TVs and telephones.
- Avoid daytime napping.
- Do a little light exercise earlier in the day.
- Try relaxation, meditation or self-hypnosis tapes.
Tips:
- Don't become discouraged. DSPS is not a problem that can be overcome overnight!
- Practice the rules of good sleep hygiene. These rules are helpful to everyone.
- If all else fails, it may be necessary to learn to live with the syndrome. If this is true for you, try to make the best of the situation.
