Miya Pearson
Delayed Sleep Phase Syndrome (DSPS) is a circadian rhythm sleep disorder characterised by abnormally late sleep and wake times. Those with DSPS may benefit from melatonin supplements, which can help advance sleep and circadian phase. Melatonin is a neurohormone that regulates the timing of the central circadian pacemaker located in the Suprachiasmatic Nuclei (SCN). While the exact dosage and time of administration are still being studied, it is recommended that melatonin be taken in the evening, around two hours before bedtime, to allow it to effectively induce sleepiness.
| Characteristics | Values |
|---|---|
| Dosage | 1 to 3 milligrams |
| Time of administration | 2 hours before bedtime |
| Administration period | 4 weeks |
| Effect | Advances sleep and circadian phase |
| Circadian rhythm sleep disorder | Insomnia |
| Comorbidity | Depression |
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What You'll Learn
Take 1-3mg two hours before bedtime
If you are experiencing insomnia or have delayed sleep phase syndrome (DSPS), taking a melatonin supplement may help you fall asleep faster. DSPS is a circadian rhythm sleep disorder characterised by abnormally late sleep and wake times. Melatonin, when taken in the evening, advances sleep and the circadian phase in patients with DSPS.
To harness melatonin's sleep-inducing effects, it is recommended to take 1-3mg two hours before bedtime. This is because melatonin levels rise about two hours before sleep, so taking a supplement at this time can help create optimal conditions for sleep. Taking melatonin at this time may also be helpful for those who need to adjust their sleep schedule, such as when dealing with jet lag or needing to get to bed earlier for work or school.
It is important to note that everyone's melatonin levels are different, and most people's bodies produce enough melatonin for sleep on their own. However, there are steps you can take to maximise your natural melatonin production. For example, getting exposure to daylight during the morning and afternoon can help program your body to produce melatonin for sleep at the right time of day. Additionally, keeping the lights low in the evening and reducing exposure to blue and green light from electronic devices can help your mind and body prepare for sleep.
While melatonin supplements may be beneficial for some, it is always a good idea to consult a healthcare professional before starting any new supplement or treatment. Additionally, while research has shown that melatonin can be effective in treating DSPS, little is known about the most effective dose or time of administration. As such, it is important to be mindful of the potential side effects and interactions of melatonin supplements.
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Avoid blue light before bed
Blue light is a portion of the visible light spectrum that can influence alertness, hormone production, and sleep cycles. Exposure to blue light in the hours leading up to bedtime can hinder sleep. Blue light suppresses the body's release of melatonin, a hormone that makes us feel drowsy. While this promotes wakefulness during the day, it becomes unhelpful at night when we are trying to sleep. Being exposed to blue light in the evening can trick our brain into thinking it is still daytime, disrupting circadian rhythms and leaving us feeling alert instead of tired.
The screens of electronic devices such as smartphones, computers, tablets, and televisions can emit blue light that disrupts our natural sleep cycles. Research shows that a majority of Americans use electronic devices within an hour of going to bed, which can lead to unsatisfactory sleep. Decreasing exposure to light in the evening, and blue light in particular, is an important way to help your body naturally prepare for sleep and get quality rest.
To avoid blue light before bed, you can turn off electronic devices like cell phones, televisions, or video game consoles an hour before bedtime. If it is not feasible to turn off sources of blue light, there are other ways to reduce blue light exposure. You can set an alarm to remind yourself to turn off electronics two to three hours before bedtime. If you enjoy reading in bed, try using a lamp that emits red or orange light instead of blue. You can also dim the brightness of your electronic screens or use the "night mode" feature found on some devices.
Specialty glasses may also be helpful in reducing exposure to blue light. While they may not work for everyone, blue light-blocking or amber glasses can reduce the melatonin-suppressing effects of bright light.
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Get exposure to daylight during the morning and afternoon
Delayed sleep phase syndrome (DSPS) is a circadian rhythm sleep disorder that affects sleep-wake times. People with DSPS experience delayed sleep by two hours or more beyond conventional bedtime. This makes it difficult for them to wake up at the desired time. DSPS is often associated with ADHD and can emerge or worsen during adolescence.
DSPS is treated with light therapy and melatonin supplementation, which aim to regulate the internal body clock. Bright light therapy involves increasing exposure to bright light, ideally unfiltered daylight, within two hours of natural waking time. Morning walks are ideal for strengthening and calibrating the circadian rhythm.
Light therapy for DSPS includes:
- Increasing exposure to bright light after waking up.
- Reducing light exposure before bed.
- Gradually shifting sleep-wake times to regulate the internal clock.
- Using light exposure devices, like wearable LED light visors, if natural light is insufficient.
In addition to light therapy, melatonin taken in the evening advances sleep and the circadian phase in patients with DSPS. However, the most effective dose and time of administration are still being studied.
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Melatonin may help with associated depression
Delayed Sleep Phase Syndrome (DSPS) is a circadian rhythm sleep disorder characterised by abnormally late sleep and wake times. While melatonin is a commonly used supplement for improving sleep and treating sleep-related issues, its efficacy in treating depression is still uncertain.
Depression is one of the most prevalent neuropsychiatric disorders, with sleep disorders and melatonin secretion disorders being the main characteristics of the condition. Abnormal endogenous melatonin alterations can contribute to the occurrence and development of depression. However, there is no evidence that melatonin causes depression.
Depressive states, including mood disorders, are associated with imbalances in hormones and neurochemicals, such as serotonin and dopamine. Decreased serotonin levels in people with depression may affect pineal melatonin production, causing further changes in mood. Melatonin controls dopamine signalling in certain areas of the brain, and abnormal melatonin levels may affect dopamine signalling, resulting in mood and behavioural changes.
While melatonin may not directly address depression, it can help establish a regular sleep schedule, which may help improve certain symptoms. A 2017 review of eight clinical trials found that melatonin improved symptoms of depression more than a placebo, although not significantly. Another small 2014 study suggests that melatonin could reduce the risk of depression for three months following breast cancer surgery. However, larger studies are needed to confirm whether melatonin helps with depression symptoms.
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DSPS patients may show nervousness and lack of control of emotional expression
Delayed sleep phase syndrome (DSPS) is a circadian rhythm sleep disorder characterised by abnormally late sleep and wake times. DSPS patients may show nervousness and a lack of control of emotional expression. They may also experience psychopathological features similar to neurosis, hypochondriasis, depression, hysteria, and psychopathic deviation.
DSPS patients have been found to exhibit specific personality traits, including introspection, defensiveness, aspiration for intellectual attainment with compulsivity, overly abstract thinking, unawareness of impulsivity to immediate gratification, perseverance, and reduced cognitive ability. These traits may contribute to the emotional challenges faced by individuals with DSPS.
The excessive defence mechanism observed in DSPS patients can increase nervousness and lead to neurosis. Additionally, their high level of intellectual aspiration with compulsivity can result in feelings of self-defeat, powerlessness, and disappointment. This internalisation of emotions can contribute to the lack of control in emotional expression.
The emotional challenges faced by DSPS patients can have social implications. Their characteristics may worsen social withdrawal, causing a loss of social cues in synchronising their circadian rhythm. This can further exacerbate the circadian problems associated with DSPS, creating a vicious cycle.
Treatment for DSPS often involves the use of melatonin, a neurohormone that regulates the timing of the central circadian pacemaker. While melatonin can help advance sleep and circadian phase, the most effective dose and time of administration are still subjects of ongoing research.
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Frequently asked questions
Delayed sleep phase syndrome (DSPS) is a condition that affects your ability to fall asleep and wake up. Sleep onset is usually well past midnight, and sleep-offset time is typically past noon. Those with DSPS experience a delay in sleep of more than two hours past their bedtime.
Melatonin is a neurohormone that regulates the timing of the central circadian pacemaker located in the Suprachiasmatic Nuclei (SCN). Taken in the evening, melatonin advances sleep and circadian phase in patients with DSPS.
Melatonin levels typically rise about two hours before bedtime. It is recommended to take 1 to 3 milligrams of melatonin at this time to harness its sleep-inducing effects.
DSPS is an ongoing condition with no cure. Treatment is effective at improving sleep to reduce symptoms. It may take several weeks to months for you to reschedule your sleep-wake cycle. You will need to stay consistent with your treatment plan. If melatonin is ineffective after a week or two, stop using it.
Melatonin is widely available over the counter. Look for brands with highly reliable amounts and low fillers. Your healthcare provider can help you choose the right one and provide instructions for taking this medication safely.
