Do you fall asleep very late and still sleep fine — but can’t wake up for work or school? That pattern is a hallmark of delayed sleep phase syndrome (DSPD). Your internal clock is shifted later than what society expects, so nights drag on and mornings feel impossible. This isn’t laziness — it’s a circadian rhythm issue that messes with energy, mood, and daily routines.
DSPD often starts in adolescence but can affect adults too. For some people, genes play a part. For others, long-term irregular sleep, shift work, or too much evening light can push the clock later. Certain health problems, like depression or thyroid issues, can also nudge sleep timing off course. Screens, evening caffeine, and inconsistent wake times are common everyday contributors.
Look for a steady late sleep onset — falling asleep at 2–4 AM or later — and trouble waking at a normal time, even after enough sleep. You might feel alert late at night, sleep deeply once asleep, then struggle with daytime tiredness or naps. If you only feel rested on weekends or days off, your body is following a delayed rhythm whenever you can.
First, fix light exposure. Morning bright light helps move your clock earlier. Aim for 20–30 minutes outside within an hour of waking; if you can’t, a 10,000-lux light box for about 20 minutes works well. In the evening, dim lights and cut screens at least an hour before your target bedtime. Blue-light filters on devices help a bit, but they don’t replace reducing screen time.
Second, choose a strict wake-up time and keep it every day, even weekends. Regular wake times anchor your rhythm better than forcing an early bedtime. Shift your schedule gradually — 15–30 minutes earlier every few days — instead of a sudden giant change. Combine this with good sleep habits: no caffeine after midday, a cool dark bedroom, and using bed only for sleep and sex.
Third, consider short-term melatonin under medical guidance. Low doses (often 0.3–1 mg) taken a few hours before your desired sleep time can nudge the clock earlier. Timing matters: poorly timed melatonin can make things worse, so check with a doctor. Cognitive behavioral therapy for insomnia (CBT-I) adapted for DSPD can also help reset habits and reduce bedtime anxiety.
If your schedule causes major problems at work, school, or relationships, see a sleep specialist. They can rule out other sleep disorders, run tests if needed, and set up a plan that may include timed light therapy, properly scheduled melatonin, or other interventions. Changing your internal clock takes patience, but steady, targeted steps make a real difference.
