Does anyone have or know about DPSD, (delayed phase sleep disorder?

[MoiveMarcus]

Hello, Does anyone have or know about DPSD, (delayed phase sleep disorder? i have recently looked into it and identify with it completely and i wanted to see how i can help myself as never wanting to wake up in the morning has made a big part of my day miserable for as long as i can remember.

[Metabobbly]

I don't know, but this might be something where taking melatonin before the time you wish to sleep may help. My concern with doing this is that it can reduce endogenous melatonin, but it is argued that it helps with jet lag, for example.

It also depends upon what you are doing about things like bright lights and particular mobile phones.

[MoiveMarcus in reply to Metabobbly]

yeah i have dimmed all my screen to yellow light settings but I've since learnt that orange or even better red light helps the most, i really hate the idea of resorting to drugs to deal with my issues but i never know if i dont try...

[Metabobbly in reply to MoiveMarcus]

I use some yellow light glasses.smile.amazon.co.uk/gp/produ...

I find these enable me to read my phone or a computer more effectively whilst cutting down the blue light that stops melatonin.

You could start by wearing them say from 7pm.

The problem with the settings for stopping blue is that they can make things really difficult to read.

[kaliska0]

My husband has it. The most useful thing for him is taking modafinil in the morning to force his brain to wake up and maintain a normal schedule. Since he's awake sooner and stays alert all morning he falls asleep easier at the right time. Despite it actually being a recognized treatment getting a doctor to properly diagnose dsps and prescribe an alerting drug for it can be difficult. Adrafinil is an otc precursor (it gets turned into modafinil in the body) but it can take 1-2hours to work unless you can stand the horrid taste of dissolving it under your tongue so it may not wake you up fast enough to help maintain your circadian rhythm.

Light is particularly important for circadian rhythm disorders. Light therapy devices or sunlight in the morning. Sunrise alarm clocks can help. Occasionally people just put a really bright light on a timer as their alarm. Keep the room well lit until afternoon.

Then you want it as dim as possible in the evening when the sun starts to set. Limit electronics and avoid watching tv before bed. You can apply blue screen filters if your device comes with one or through apps or buy blue light blocking glasses to be able to use some electronics in the evening without exposure to the more alerting light wavelengths. Some people have started experimenting with infrared light usage as their evening lighting. Red light increases melatonin and causes people to report reduced wakefulness in studies.

Melatonin supplements in the evening may help in this type of situation but it can be tricky to dose and too much will reduce sleep quality. You may fall asleep sooner and still fail to be able to wake up. Keep the dose very small. It is prescription in some countries. Although not hard to get some since it's so commonly used without a doctor required in other countries.

Glycine has been shown to potentially improve problems like dsps and maintain your sense of day to night more accurately. You can take a plain glycine supplement at night or use magnesium glycinate. Magnesium has sleep inducing and regulating benefits itself. Some people take as much as 5-10grams of magnesium glycinate but the typical dosage is closer to 1-2g.

Phosphatidylserine can lower cortisol levels in the evening. The rise and fall of cortisol is one of those things that helps maintains your sleep/wake cycle. It has a huge impact on some people but doesn't have much effect on others.

Make certain to avoid stimulating activities or food/drink (caffeine, lots of sugar, etc...) starting in late afternoon and be as active as possible as early in the day as you can to help your body stay on schedule. Breakfast is actually a major trigger to the body that the day has started. Certain hormones will drop or rise sharply in response to a morning meal and a majority of those changes help you to wake up.

[MoiveMarcus in reply to kaliska0]

thanks alot for your time and detailed description, itll take me a while to use all this info but ive begun doing research, thank you!

[Callipygian]

I do indeed know all about DSPD. I was diagnosed with DSPD about 7 years ago, and am getting treatment for it from a specialist neurologist. It got to the point where I couldn't get to sleep before 6 or 7a.m. and slept until 2 or 3 p.m. These days I get to sleep around 1.a.m. and wake between 8a.m. and 9a.m. I have had DSPD all my life, and actually it was an M.E. consultant I went see who told my G.P. I should be referred to his colleague (the neurologist). He is the first doctor who actually listened to what I said, rather than assuming I had insomnia (which is utterly different). There are just a few specialist neurologists in the U.K. who treat circadian sleep disorders. Whereabouts in the country are you? I went to Newcastle, but there are consultants in Middlesborough, Oxford and London.

[MoiveMarcus in reply to Callipygian]

Thanks alot, im in kent so London is most likely best? do you know the instiute/name of doctor etc? i just need a lead so i can try to contact him/her

[Callipygian]

Hi again. Here's a list of doctors in the UK (just scroll down the page.). This is an American site (Niteowl), which I used to post on quite a bit, but it's gone very quiet during lockdown. This page is a list of specialists around the world. I guess Adrian Williams at St Thomas' hospital is your nearest specialist. I would either email, or phone his secretary, then ask your G.P. for a referral to him. Does your G.P. know anything about circadian sleep disorders? If not, I'd print some medical stuff off for him to read. Here's the link:

circadiansleepdisorders.org...

Good luck!