Delayed sleep phase syndrome: what it is and how to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Do you feel like your internal clock is out of sync with the world? Delayed sleep phase syndrome may be to blame. Learn more about the condition and how to cope.
If you always find yourself wide awake at 3am—or unable to wake up early in the morning—you might just assume you’re a night owl. And while that may be true, it’s also possible that you have a condition called delayed sleep phase syndrome (DSPS): a circadian rhythm disorder that throws your internal clock wildly out of sync with the rest of the world.
People who have DSPS are biologically wired to sleep and wake at times that clash with daily obligations such as school and work. It can feel isolating and exhausting, especially when the people in your life are less than understanding.
If you think you may have DSPS, there are ways to get better rest and feel more confident. Here’s how.
What is delayed sleep phase syndrome (DSPS)?
Delayed sleep phase syndrome is a condition marked by the disruption of your body’s internal clock. This shifts your natural sleep-wake cycle much later than what’s considered typical.
For people with DSPS, falling asleep before midnight can feel like trying to force a nap in the middle of the afternoon. Often, even if you’re really tired, your body will still resist falling asleep.
When you have DSPS, you don’t start releasing melatonin—the hormone that signals it’s time to sleep—until much later than the average person. This can make waking up in the morning feel like a constant battle because your body might not have let you fall asleep until the middle of the night.
5 signs and symptoms of DSPS
If this sounds familiar, you might be living with delayed sleep phase syndrome. Here are five of the most common signs of DSPS:
You regularly can’t fall asleep until very late: No matter how tired you are or how many wind-down rituals you try, you lie in bed awake for hours.
Mornings feel physically and mentally impossible: Waking up before 9 or 10am feels like dragging yourself out of anesthesia. You might snooze endlessly or feel groggy for hours after waking up.
You function best in the late evening: Your energy, focus, and creativity seem to bloom just when everyone else is winding down. Late-night clarity is your internal rhythm showing up.
You feel sleep-deprived during the week and catch up on weekends: You might find yourself crashing hard on weekends and sleeping until noon or beyond. This pattern of early wake-ups on weekdays and late sleep-ins on days off is classic DSPS.
You’ve tried (and failed) to fix your sleep schedule: You’ve gone to bed early, tried melatonin, and forced yourself awake with caffeine, but nothing sticks.
What causes DSPS to happen?
DSPS is a biological disorder where your body’s natural sleep timing doesn’t align with external demands. Unlike other sleep issues, it's not necessarily caused by environmental factors, chronic stress, or irregular routines, though they can make it tougher to get restful sleep.
Here are a few factors that impact the likelihood of DSPS:
Genetics can play a role: DSPS tends to run in families. Some people are just genetically predisposed to a later internal clock.
Age and life stage: Teenagers and young adults are especially prone to delayed sleep cycles because of developmental shifts in their circadian rhythms. DSPS could lessen with age, but for some, it sticks around well into adulthood.
Neurodivergence and coexisting conditions: This disorder tends to be more common in people with ADHD, autism spectrum disorders, anxiety, and depression. These conditions can affect how the brain processes sensory input, stress, and routine — all of which tend to be closely tied to sleep patterns.
How to cope with DSPS: 7 tips to help you sleep better
Unfortunately, there is no easy, quick fix for DSPS, and this can make the condition deeply frustrating for anyone struggling with it. It’s a complex situation that can’t be remedied with just one tactic. Instead, doctors take a multimodal approach to treating the symptoms of this condition.
While the process can take time, small, consistent changes often lead to meaningful improvements. The key is to find a routine that supports your body’s natural rhythms and makes daily life more manageable.
From light therapy to gentle shifts in daily habits, here are seven strategies that, when used together, may offer hope for better sleep and brighter mornings.
1. Shift your sleep schedule gradually
Take small steps to improve your bedtime, moving it back 15–30 minutes for a few nights. Just don’t try to do too much too soon, as it can backfire, leaving you wired and frustrated. Also, pair each shift with consistent wake-up times to nudge your rhythm forward.
2. Anchor your mornings with bright light
Morning light is the strongest signal to your brain that it’s time to start the day. It helps suppress melatonin and reset your internal clock.
Open your curtains in the morning and step outside for a short walk. You could also drink your coffee near a window to soak in as much natural light as you can.
3. Dial down stimulation at night
Give yourself a better shot at falling asleep earlier by doing at least an hour of wind-down time before bed. Dim the lights, put your phone away, and opt for low-key activities like reading, stretching, or taking a warm shower.
You could also replace late-night scrolling with a ritual like lighting a candle or sipping herbal tea.
Read more: Wind-down time: how and why to add it to your daily routine
4. Create a consistent wake-up routine
It’s tempting to catch up on sleep during your days off, but this can confuse your internal clock. Try to wake up within the same one-hour window every day, no matter when you fall asleep. (These eight tips can help you start—and actually stick to—a wake-up routine.)
💙 Rise and greet the day by listening to our Gentle Wake Up playlist.
5. Be mindful about your evening activities
It’s okay to do creative work, journaling, or passion projects in the evening, but try to avoid stimulating activities like stressful emails or intense workouts too close to bedtime. This might make it tougher for you to fall asleep.
Here are 13 ways to relax and de-stress at night.
6. Talk to your employer or school if possible
If you have the ability to work remotely or adjust your hours, consider asking for a workplace accommodation. Flexible schedules can make a significant difference in both your energy and mental health.
DSPS is a medical condition and not a preference. Resist the temptation to think that you are lazy or broken — you are not!
💙 Get yourself in the right mindset before talking to your boss by listening to Preparing to Speak Up with Prof. Megan Reitz.
7. Build routines that go easy on your body
Instead of beating yourself up for having a different sleep schedule, try building rituals that feel nourishing. You might try to enjoy slow mornings, tech-free nights, and gentle movement during the day.
Also, remind yourself that you don’t have to be cured to feel better. Small adjustments can lead to big relief, and practicing self-compassion can too.
Read more: 20+ self-care practices to help you prioritize your wellbeing
Delayed sleep phase syndrome FAQs
What is delayed sleep phase syndrome?
Delayed sleep phase syndrome (DSPS) is a circadian rhythm disorder where your internal body clock is significantly delayed compared to societal norms. That means your brain doesn’t start preparing for sleep until very late at night, usually past midnight. As a result, you naturally wake up much later, too.
Many people think this is a choice, but it’s actually a biological pattern. People with DSPS often find it nearly impossible to fall asleep early and struggle to wake up at conventional times. This disorder can be pretty disruptive to your everyday life, but it’s also manageable with the right awareness, routines, and support.
Can delayed sleep phase syndrome be cured?
There isn’t a magic cure for DSPS, but many people notice meaningful improvement with a mix of strategies.
Some people find that light therapy, carefully timed melatonin, consistent routines, and behavioral changes really help. For others, the goal is more about finding ways to live in sync with their natural rhythm through flexible schedules or accommodations.
In some cases, especially for teenagers, DSPS may ease with age. But for many, it’s a long-term condition that requires ongoing care and adjustments.
What are the most common symptoms of delayed sleep phase syndrome?
The most common symptom of DSPS is a consistent inability to fall asleep and wake up at socially acceptable times, even when someone tries to stick to a conventional schedule.
Two other common symptoms include severe difficulty waking up in the morning and feeling groggy and nonfunctional until well past typical waking hours. Many people with DSPS also feel their best and most alert during the evening and experience significant sleep-wake shifts on weekends.
What causes delayed sleep phase syndrome to happen?
DSPS is caused by a misalignment in the circadian system, which is the body’s internal clock. This delay is primarily influenced by genetics, but neurodevelopmental factors and environmental cues like screen time and inconsistent routines may also contribute. Puberty can also naturally push sleep cycles later, which is why teens are particularly vulnerable to DSPS.
Ultimately, it’s important to note that this is a neurological timing issue and not a motivation or discipline problem.
How can I fix delayed sleep phase syndrome naturally?
While DSPS isn’t always fixable in the traditional sense, there are natural strategies that may be able to help you shift your rhythm.
Most often, the best approach is a multi-pronged strategy rather than trying just one tactic. These can include gradually adjusting your bedtime in small increments and getting bright light exposure in the morning. You could also minimize light at night and limit screen time before bed.
These steps may gently guide your body toward a rhythm that feels more manageable and less punishing.
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