Delayed Sleep Phase Syndrome: What It Is and How to Fix Your Clock

If you constantly feel sleepy late at night but can’t get up in the morning, you might be dealing with delayed sleep phase syndrome (DSPS). It’s a real circadian rhythm disorder, not just “being a night owl.” People with DSPS have an internal clock that runs later than society’s 9‑to‑5 schedule, so falling asleep before 2 a.m. feels impossible.

Why does this happen? Genetics play a big role—some families inherit a longer natural sleep period. Light exposure also matters; bright screens or city lights push the clock further back. Stress and irregular habits can make it worse, creating a cycle where you stay up late, miss morning commitments, and feel exhausted.

Spotting the Signs

The first clue is a consistent pattern: you can’t fall asleep before 2‑3 a.m., even if you try to go to bed earlier. You wake up feeling groggy because you’re forced out of sleep at an unrealistic hour—often before 9 a.m. Other symptoms include daytime fatigue, difficulty concentrating, and mood swings. If this sounds familiar, keep a simple sleep diary for two weeks: note when you get into bed, when you actually fall asleep, and when you wake up.

Doctors can confirm DSPS with a questionnaire or a short actigraphy test—basically a wearable that tracks movement to estimate sleep periods. It’s important to rule out other issues like insomnia, depression, or sleep apnea before focusing on DSPS treatment.

Practical Ways to Reset Your Clock

The goal is to shift your internal rhythm earlier. Here are steps you can start today:

• Morning Light Therapy: Spend 20‑30 minutes outside within an hour of waking, or use a bright light box set at 10,000 lux. Light tells your brain it’s daytime and pushes the clock forward.
• Evening Light Reduction: Dim lights after sunset, use blue‑light filters on devices, and avoid screens for at least an hour before bedtime.
• Consistent Schedule: Go to bed and rise at the same time every day, even on weekends. Your body thrives on predictability.
• Melatonin Supplementation: A low dose (0.5‑3 mg) taken 2‑4 hours before your desired bedtime can signal night to your brain. Talk to a doctor first.
• Cognitive Behavioral Therapy for DSPS (CBT‑DSPS): A therapist helps you address habits and thoughts that keep you up late, often with success.

Patience is key—shifting a sleep phase can take weeks. Track progress in your diary and adjust light exposure or melatonin timing as needed.

If work or school forces an early start, consider requesting a flexible schedule while you reset. Many employers are open to remote options that let you align better with your natural rhythm.

Remember, DSPS isn’t a permanent sentence. With the right mix of light, routine, and maybe a bit of melatonin, you can train your body clock back to a more conventional schedule and finally feel rested when the alarm rings.