How to Cope with Advanced Sleep Phase Disorder

Going to bed early and waking up early is generally regarded as a sign of being a healthy and productive person. However, when it goes to extremes, this sleep pattern can have devastating effects on your social and family life. If you regularly wake up much earlier than you need to and find it difficult to stay awake in the evening, you may have Advanced Sleep Phase Disorder, also known as ASPD.

What is ASPD?

ASPD is a sleep disorder that involves feeling very sleepy in the early evening and being awake and alert early in the morning, sometimes as early as 3am. It's a disorder that mostly affects older people. Although it doesn't interfere with standard working hours, people who have ASPD often find that their social lives suffer because they can't stay awake in the evening to spend time with friends or family. Forcing themselves to stay up late often results in people with ASPD not getting enough sleep, as they wake up at their usual time no matter how late they went to bed.

Do You Have ASPD?

If you think you have a sleep disorder, keep a sleep diary for at least a week and then see your doctor. Record the times you go to sleep and wake up, as well as the times when you feel most alert or sleepy, so your doctor can diagnose your problem and give advice about treatment.

What Can You Do About ASPD?

Here are some things you can try to shift your body clock to a more convenient schedule:

• Avoid bright light in the morning. Purchase custom made curtains that are completely opaque and cover every inch of your windows to keep out early morning sunlight. Wear sunglasses if you go outside in the morning to limit your exposure to light.

• Use a light box in the evening. Exposing yourself to bright light in the evening can help you feel more awake and alert, allowing you to stay up later. Use a light box for an hour or two before bed to delay sleep.

• Gradually shift your bed time. Attempting to suddenly shift your sleep schedule is unlikely to work. Instead, delay it by 20 minutes each day until you manage to stay up as late as you want.

• Take melatonin. Taking a slow-release melatonin tablet immediately before you go to bed may help you stay asleep throughout the night. Ask your doctor for advice about using melatonin safely.

How to Stick to Your New Sleep Schedule?

You'll probably need to keep up the bright light therapy in the evenings to maintain your new sleep schedule. Remember to keep your curtains fully closed to prevent the dawn light from coaxing your body back onto an advanced sleep schedule.