[Waynefb2002]

Greetings folks. Sorry about the length of this post – basically, I’m trying to find out which (if any) solutions there are to ‘cure’ Delayed Sleep Phase Syndrome (DSPS).
I really need some help with this as my DSPS seems to be getting worse – I’ve tried several things and am now completely out of ideas and willing to try just about anything.
Sleep time is now 6 – 8am so you can imagine, this is making life very difficult indeed.
I have trawled the internet looking for answers and I’m just wondering if anyone has ever been ‘cured’ of this, and if so, how?
There are lots of descriptions of symptoms out there by fellow-sufferers (which are almost a carbon copy likeness of my symptoms…which is reassuring) but very few actual answers or effective solutions!
I was diagnosed by a specialist sleep clinic, but unfortunately they are being…..well, politeness stops me from finishing that sentence.
They have put me on melatonin which I’ve been taking for about a year and have prescribed funky yellow sunglasses which cut out blue light. I have tried staying awake all night, I’ve tried setting punishing alarms to wake me up, Ive tried using a light box, but none of these things helped at all.
I am taking medication for sleep (and other things), chiefly zopiclone, which helps, but doesn’t knock me out – the stubbornness of the resistance to going to bed always wins.
I’m thinking that some sort of schedule plus all the above, plus self-discipline might hold a solution somehow but I can’t work it out. (Honestly, I’m not that good at self-discipline but am getting desperate.) The only other approach I’ve read about is just to give in to it & lead a nocturnal existence. I don’t want to give up on this though, as it’s seriously curtailing my opportunities for a fulfilling life.
I have several co-morbid conditions, the worst of which being Chronic Fatigue Syndrome (M.E), sleep apnoea (now well-controlled by CPAP) and Emotionally Unstable (Borderline) Personality Disorder, which manifests itself as anxiety and depression. I have been on anti-depressants for years and my GP is being very helpful re meds at the moment and we are trying other meds to try to control anxiety & mood swings. (The Community Mental Health Team are useless.)
I have finally found a good, long-term counsellor/therapist who I see every week & she really is brilliant. I think I have achieved more recovery in the 9 months I’ve been seeing her than I have for years, so I have hope there.
Anyway – please forgive the length of this post but I wanted to give as much relevant background info as possible.
I am prepared to do pretty much anything to sort this but I’m really not sure how to proceed. Any ideas,?
Thank you for reading this and many thanks in advance for any help you can give. If you know of other active forums that could help I’d be grateful if you could let me know.
Thanks & best wishes
Wayne.

[Martin Reed]

Hello Wayne. Unfortunately, DSPS isn’t our specialty here.

The American Academy of Sleep Medicine suggests that bright light of at least 2,500 lux for two to three hours in the morning can help shift the sleep schedule to a more ‘socially acceptable’ schedule. Evening use of melatonin can also help — and some studies show that regular exercise and increased social interaction can help shift the circadian rhythm to the desired time (but the evidence is not as strong compared to that of bright light therapy and melatonin).

Unfortunately, I suspect this is nothing you haven’t already heard before.

—

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[Waynefb2002]

Hi Martin,

Thank you for your reply. You’re right, I have used/,am using those methods but it’s good to know that there is strong evidence for light therapy in this regard.

I think I will subject myself to a Höllenwoche ,(hell week) – clear a week in my diary & make a nice punishing schedule of enforced getting into bed, lights and alarms to wake me at an acceptable time, coffee,  plus I already take melatonin at night & drowsy meds etc etc. Hopefully it will be enough to break the habit & re-establish a good circadian cycle.

Wish me luck!

Cheers,

• Wayne.

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