night owl optimization

If you’re a night owl, you may find that you struggle to wake up early for school or work on a regular basis.

Circadian rhythm optimization is a holistic treatment approach for night owls with the goal of shifting or retraining your internal body clock to a more regular or desired sleep schedule.

delayed sleep phase syndrome

Delayed Sleep Phase Syndrome (DSPS) occurs when your body’s internal clock is “delayed” by several hours later than what is considered a “normal” sleep schedule (e.g., 4am bedtime and 12pm rise time).

think you have dsps?

DSPS may involve one or more of the following:

• Inability to fall asleep at your desired bedtime

• Once asleep, you can sleep through the night

• Inability to wake up at your desired rise time

• Needing to set multiple alarms to wake up

• Daytime sleepiness (taking naps or dozing off during the day)

• Delayed eating schedule (e.g., “breakfast” is “normal” lunch time)

• You can sleep a normal amount of hours, just at a later time or when you have the opportunity to sleep in your natural window

Circadian rhythm optimization for night owls may include the following components:

• Bright light therapy: Timed morning light exposure (natural and/or artificial light)

• Dark therapy: Restricting blue light exposure several hours before bedtime

• Chronotherapy: Intentionally delaying going to sleep by several hours later on successive days until you can fall asleep at your desired bedtime or desired sleep schedule is reached

• Microdose melatonin for phase shifting: Advancing your sleep-wake circadian phase to a more desirable sleep schedule

• Cognitive Behavior Therapy for insomnia (CBT-I) if insomnia symptoms are also present

• Sleep hygiene: Address behaviors that interfere with quality sleep, and establish healthy sleep habits

Still have questions? Connect with Dr. Sarah (a fellow night owl) here.