![]() ![]() It might be worth a try, but more research is necessary. Light exposureĪ 2016 review of studies suggests that getting a glimpse of the sunrise might help you speed up the process of feeling fully alert after waking.Įxposure to dawn light - even artificial dawn light with a light box - may help you feel more alert and better prepared to perform certain tasks. And if you do shift work, you may need to also consider the time of day and your prior sleep situation. Researchers caution that this kind of short nap is really only effective if you’re not already sleep deprived. But the timing of the nap is very important, according to a 2017 analysis.Ī short nap, ideally between 10 to 20 minutes in the afternoon, can help counteract your sleepiness. Strategic nappingĪ nap may be just the ticket to help you avoid sleep inertia. The study had only 5 participants, though, and the gum took 15 to 25 minutes to take effect. You could consider popping in a stick of caffeinated gum.Ī 2018 study found that caffeinated gum helped night shift workers combat the effects of sleep inertia after a nap. Researchers suggest that consuming caffeine can be more useful at certain times than others, because it can disrupt your ability to sleep during your regular sleep time. If you’ve ever blearily reached for a cup of coffee upon waking, you may be on the right track.Ĭaffeine can help you shake off some of the effects of sleep inertia. Here are a few strategies that may help: Caffeine But you still have to cope with the effects when you’re awake. The disadvantage is that it disrupts your normal schedule of activity during the shift, when day and night are reversed.For most people, sleep inertia might not be problematic enough to see a doctor. We use this strategy less frequently than the light therapy method. Chronotherapy: This technique aims to reset your circadian clock by slowly delaying your bedtime (and your sleep period) by about two hours every few days.Bright light therapy: We use light to gradually shift your sleeping pattern to a more conventional schedule. ![]() Our sleep specialists use two treatment methods to treat DSPS: If you have been unsuccessful in changing your sleeping pattern on your own, it may be time to seek the help of sleep disorder specialists. Learn more about circadian sleep disorders. ![]() For those, sleep schedules normalize in early adulthood. Some adolescents delay their sleep schedules for social reasons and may not have underlying abnormalities in their circadian rhythm (the internal body clock). The prevalence of DSPS among adolescents and young adults is approximately seven to 16 percent.ĭSPS may develop in early childhood but most commonly it emerges or worsens during adolescence. You may have DSPS if the sleep disorder is also causing impairment in social, occupational or other areas of your life. How do I know if I have delayed sleep phase syndrome? The problem is that the delay makes it difficult to wake up in time for a typical school or work day. Unless you have other sleep disorders, such a sleep apnea or insomnia, you may actually sleep well with DSPS, in terms of duration and quality of sleep. Waking up at a "normal" time in the morning, because their internal clock is not yet producing strong alerting signals.Falling asleep, unless they go to bed very late (usually some hours after midnight) because their internal clock is sending alerting signals until late into the night.People with delayed sleep phase syndrome generally have difficulty: and then will have difficulty getting up in the morning for school or work. The delayed sleep then causes difficulty in being able to wake up at the desired time.įor example, a person with DSPS may fall asleep after midnight instead of at 10 p.m. ![]() Delayed sleep phase syndrome (DSPS) is a disorder in which a person’s sleep is delayed by two hours or more beyond what is considered an acceptable or conventional bedtime. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |