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What usually begins as a toddler sleep disorder could turn into an adult chronic sleep disorder called DSPS (Delayed Sleep Phase Syndrome). Many active adults will claim, "I'm just not a morning person," but what they don't realize is that there is actually a medical condition that is keeping them from going to sleep by interrupting their body's "circadian rhythm." The condition usually starts as a toddler sleep disorder and ends as the child matures; however, in many instances, DSPS continues into adulthood and becomes a lifelong struggle for a good night's sleep.

DSPS occurs when your internal biological clock and your external environment are not in sync with each other. For some people with DSPS, including toddlers, adjusting their internal clock to run consistent with what is considered "normal sleep time" may actually interfere with their schedule or productivity. In fact, recent research has shown that some people can easily adjust their sleep times to meet their social demands, while others cannot.

Did you know that there are actually two peak times of day when we are most susceptible to falling asleep? They are inconvenient times for most adults 3:00 a.m. to 5:00 a.m. and 3:00 p.m. to 5:00 p.m. but it explains why children sleep at those times, or adults get sleepy and want to take a nap after eating lunch, or why more auto accidents occur between 3:00 a.m. and 5:00 a.m. when there aren't many cars on the road.

The ultimate goal in treating DSPS is to get your sleep patterns and your lifestyle (i.e., work, school, etc.) in sync through sleep therapy. There are short-term remedies, such as sleeping pills, Vitamin B-12, or melatonin for adults who have occasional problems, such as jet lag; but their efficacy and adverse effects are not known at this time for treatment of adults with DSPS. However, sleep patterns can be regulated by combining the two therapies listed below (and modifying the Bright Light Therapy for toddlers):

1. Bright Light Therapy - Exposing yourself to bright light in the early morning hours to advance sleep at night. Sitting in front of a Light Box (5,000 to 10,000 lux) for 30 minutes to an hour in the morning (between 6-8 a.m.) or wearing a Light Visor will influence circadian rhythm and advance sleep by 1-3 hours at night, and

2. Chronotherapy - Manipulating your sleep-wake cycle to change the circadian rhythm. Set up a schedule over a one-week period where you progressively go to bed and wake up 3 hours later than the previous night. The schedule should be set up so that your seventh day will be the sleep/wake time you ultimately want.

There are easy things adults can do each day to fall asleep easier, such as:
- avoiding caffeine at least six hours before you retire;
- avoiding alcohol and smoking;
- exercising in the morning instead of the evening;
- sleeping in a dark room with no lights or television; and
- making slight adjustments in your sleep and wake-up times.

Even though many people outgrow DSPS naturally anywhere from a few months to a few years modifying your lifestyle and forming better sleep habits may help you and your child get a better night's sleep.

Learn more about this author, Sharon Lea Hill.
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