Attention all you night owls, did you realise that constant late nights can play havoc with your body clock. It is recommended that the average adult should have 8 hours of sleep per night.
This for many is not realistic, with busy lifestyles many of us can be found still doing household jobs, checking emails and on interacting facebook into the small hours of the next morning. Like many I am often found emptying the dishwasher, loading the washing machine, writing blog posts and answering my emails at one, two, even three am. I sometimes have even stayed up so late that on occasions I have decided not to go to bed at all, with the worries that I would not wake up to get my youngest child to school on time. I have noticed so many other people especially bloggers still awake and posting on social media in the middle of the night, so I am not alone with these night time patterns. It is also extremely common condition among teenagers and young adults, especially students.
To some the behaviour may sound unusual,but there is an increasing number of people that struggle to get to sleep at a reasonable hour. Many people unaware that they could be suffering from DSPS delayed sleep phase syndrome. As an M.E sufferer I have always put my odd night time behaviour down to the bizarre symptoms that M.E gives you, but now I am rethinking this altogether.
What is Delayed sleep Phase syndrome
Delayed sleep phase Syndrome is a disorder affecting the circadian rhythm or in simple terms our body clocks. It is an extreme version of what we use for the term night owl. Sufferers find that when there natural sleep patterns are pushed back they do not feel tired until the early hours of the morning.
DSPS should not be mistaken for someone who has insomnia as sufferers of DSPS once asleep can sleep and very well, this is something I can definitely relate to. When I eventually do drift off to sleep I am an absolute nightmare to wake up.
What causes Delayed sleep Phase syndrome
As time goes on the more late nights we have our body starts to become used to this pattern and begins to have problems getting to sleep at a normal hour, which can lead you to becoming sleep deprived and have an effect on your mental and physical health. It can also be genetic or even behaviour you have learnt from your parents growing up.
A whopping 96,000 Britons suffer from this disorder, yet this is rapidly increasing due to the increased use of technology, light emitted devices such as iPads, computers and mobiles which all confuse our body clocks making it believe it’s day time. Stressful work culture and busy lifestyles can also play a major part.
Lack of sleep can have a huge effect on your health. I caught a simple virus in November and have never felt so poorly and run down, it took me nearly a month to recover.
Long term sleep deprivation is associated with increased heart rate, blood pressure and high levels of chemicals which can put an extra strain on your heart.Missing out on deep sleep can lead to type 2 diabetes by changes in the way your body processes glucose.
It can make people gain weight as lack of sleep affects your appetite hormones and with only a few hours sleep per night we have not been able to charge our batteries, our brains have not fully charged which leads to poor judgment. he repair and renewal process that takes place through the night does not stand a chance and many who suffer with DSPS look pale with dark heavy looking eyes.
Signs you may have Delayed sleep Phase syndrome
- You may feel tired at the wrong times. Instead of feeling tired like most people late on an evening you will find yourself starting to get tired in the early hours of the morning.
- You will sleep really well once you are a sleep, finding it difficult to wake up on a morning at the right time.
- You will feel sleepy through the daytime rather than on an evening.
- You struggle with your feelings, mood swings, exhaustion and you will find it hard to concentrate.
How to avoid developing Delayed sleep Phase syndrome
Dr Neil Stanley a sleep expert advises avoiding technology and bright lights for at least an hour before bedtime. Just like we teach our children but doing it ourselves feels like an alien concept.
6 Small Steps to Combat DSPS
- Try going to sleep 15 minutes early each night. Taking baby steps to train your brain and yourself to eventually sleep at a normal hour.
- Try calming exercise like yoga or meditation to calm the body and mind.
- Avoid using a computer close to bedtime as this can make DSPS worse.
- Eating well keeps the blood sugar levels stable which helps our bodies to produce Melatonin the sleep hormone.
- Treat yourself to a relaxing bubble bath with a few drops of Lavender oil which can aid relaxation by helping to lower your heart rate and blood pressure.
- Try a cup of warm milk which contains tryptophan which helps produce the sleep hormone Melatonin.
Don’t fancy the natural approach, they are also plenty of gadgets out there to aid sleep.
- MP3 Player – Yes, believe it or not music aids sleep! not rock music “Well, at least I don’t think that would help” but music that is soothing and calming can make your eyes close tight for the entire night.
- Lumie Bodyclock Active 250 – Experts recommend the Lumie clock produces a dimming light that may help you relax and drift off to sleep. Cost £99.95 @lumie.com
- The Alpha Stim Aid – A very small device and portable device that uses micro currents through an ear clip electrodes which stimulate sleep according to the manufacturers. £449 @alpha-stim.o.uk
- Marsona DSI-600A – This device emits a white noise and also includes other sounds like rain and crickets. This should help shut out the other noises which can stop you from getting a good nights rest! £94.99 @whitenoisemachine.co.uk
Have you ever suffered with Delayed Sleep Phase Syndrome? do you have any tips that can help others get a good nights sleep at the right times!
Please leave a comment below and let us know exactly what you think!