Diagnosis
To diagnose delayed sleep phase, also known as delayed sleep-wake phase disorder, a health care professional reviews your family and medical history. You also may have a physical exam.
You may need several tests to diagnose delayed sleep phase or any related conditions, such as:
- Actigraphy. This test tracks your sleep and wake times over several days. During the test, you wear a small device on your wrist that detects your motions. The device also may monitor light exposure.
- Sleep diary. You may need to keep a sleep diary for a week or longer. Log your daily sleep and wake times to understand your sleep pattern.
- Sleep study, also known as polysomnography. If it's suspected that you might have an additional sleep disorder, you may need a sleep study. In this test, you stay in a sleep center overnight. Polysomnography monitors your brain activity, heart rate, oxygen levels, eye movements and breathing function as you sleep.
Treatment
A health care professional works with you to create a treatment plan that can help adjust your sleep and wake times.
Your plan may include:
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Improving sleep habits. Making lifestyle changes can improve your sleep habits. This is known as sleep hygiene. To practice good sleep hygiene, go to bed and wake on a regular schedule, including on the weekends. It's best not to take naps during the day. Don't drink caffeine or alcohol near bedtime. And don't use tobacco products.
Exercising during the day also helps improve sleep, but schedule exercise to finish at least two hours before bedtime. It's also helpful not to engage in stimulating activities near bedtime. Use your bedroom only for sleeping and sex.
- Melatonin supplements. Melatonin is a hormone that plays a role in the sleep-wake cycle. You may be prescribed a melatonin supplement to take in the early evening. This can help adjust your circadian rhythm to go to sleep earlier.
- Light therapy. Light exposure using a light box in the morning may adjust your circadian rhythm.
- Chronotherapy. For some people, health care professionals prescribe a sleep schedule that delays bedtime by 1 to 2.5 hours every six days. This is done until the desired bedtime is reached. You need to maintain your sleep schedule once it is established.