If you feel energetic at night and instead of lying down, you spend a long time scrolling through social media, watching soap operas, or finishing your work tasks. Still, in the daytime, you feel exhausted. The reason may be Delayed Sleep Phase Syndrome. This is a chronic disorder of the circadian rhythm, through which people get up late and stay awake while not being able to fall asleep earlier.
Together with a neurologist, a writer from WowEssays Premium explains why the syndrome occurs, what kind of harm the body can cause and how to treat it.
What is Delayed sleep phase syndrome?
Sleep consists of four phases: rest, surface sleep, moderate depth sleep, and deep sleep. Normal physiological sleep begins when the body enters the deep phase. Deep and REM sleep are two main phases that occur 5-6 times per night and last approximately 1.5 years.
During the phase of deep sleep, the brain is fully active and active. During this period, the mind does not work, and we rest. This phase requires a large amount of energy because hormones and biologically active substances are synthesized.
Memory and concentration of attention become impaired, and people become drained, depressed, and passive.
During Delayed sleep phase syndrome, the patient cannot fall asleep and does not fall into a deep sleep phase. Properly timed biological rhythms are disrupted, and energy deficit occurs. When people do not regularly enter the first phase of deep sleep, they do not have enough energy to fall asleep. As a result, she does not feel restful after sleep and handles tired during the day. Memory and concentration of attention are impaired, people become drained, depressed, and passive.
What are the causes of the syndrome?
Proper biorhythm was formed in us over the years of evolution: people go to sleep when dark outside, and when it is light, it is engaged inactivity. Delayed sleep phase syndrome is caused by the fact that people cannot fall asleep at night. This is very characteristic of modern people who lie down too late through a large number of tasks. Or for children who are constantly on the phone before going to bed. Often the reason is in the beginners.
It also depends on genetics and hereditary traits. If genes responsible for sleep work efficiently, people can disrupt the sleep regime from hour to hour and usually sleep. Those in whom this system is “weak” suffer from sleep problems.
Depression and anxiety disorders can also cause sleep problems. Chronic headaches, back pain, joint pain, dysfunction of sex hormones, and thyroid diseases prevent sleep.
Why is delayed sleep phase syndrome dangerous?
Hormones and biologically active substances are synthesized during the deep sleep phase: adenosine triphosphoric acid is synthesized from glucose, fatty acids, and acid, which supplies our body with energy. And disrupted biorhythm negatively affects its production.
It also disrupts the release of hormones, primarily cortisol, an energy hormone that ensures people’s activity and adaptation to the environment. About 6:00-7:00 a.m., he has the highest indicators. After 10:00 a.m., it remains in an intermediate state. Before 04:00 p.m., it increases again, and till 10:00 p.m., its synthesis is practically stopped. It should not be present at night, but it begins to form in those who cannot sleep for long. As a result, cortisol is not synthesized during the day.
This is an important hormone that regulates the arterial pulse, heart rate, carbohydrate metabolism, blood flow and maintains muscle tone. However, due to non-instantaneous vision, all these functions are not performed efficiently in people with Delayed sleep phase syndrome.
Moreover, the immune system also functions incorrectly. During the day, the immune system that responds to the drugs should be active, but all immune cells are synthesized at night. If the required number of cells is not formed at night, then the immune system will be weaker during the day, and the organism will be more challenging to resist diseases.
Underdosing makes any system of the body function ineffectively: cardiovascular, pain, emotional, and circulatory. There is also dysfunction of the nervous system, which can cause neurogenic urine leakage when a person is constantly going to the bathroom.
A person who suffers from Delayed sleep phase syndrome has higher blood pressure and is susceptible to thrombosis. This occurs because the body does not have enough energy to organize the output from the stress appropriately.
How to fight the syndrome
It is essential to understand that when people’s energy functions are already impaired, they cannot control the syndrome. In physiological processes, intelligence controls only breathing function. Everything else is controlled by the emotional sphere, which, together with the autonomic nervous system, organizes life activity, ensures sound sleep, the instinct of reproduction, hunger, and insecurity. That is why people with the syndrome do not just go to bed earlier and sleep right away. But you can work with it.
First, you should prepare for sleep and go to bed at approximately the same time to fall asleep by midnight. New habits develop from 30 to 90 days. That is why a person needs three months of sleep in good time.
Watching films at night is also not a good idea. Mirror neurons reflect everything that happens in the meantime. And if you watch a very active movie before going to bed, your brain will work too energetically at night and disturb your sleep. It is better to read or listen to a book before you contribute. Rituals before going to bed are also a good idea because they are not energy-consuming.
In the second half of the day, you should drink less tea, not drink water, give up chocolate and alcohol.
Fresh air and cool temperature are indispensable components that help you fall asleep. The bedroom should have a temperature of 19-20 degrees.
Moderate physical activity before the eighth day of the evening will be critical for revival. Active physical activity ensures the proper work of the daytime and nighttime vegetative systems.
Many people like to make music, but sooner or later, their anxiety disappears because the noise disturbs the brain and does not allow it to rest. In general, noise, light pollution, and severe air pollution are three serious factors that impair the lives of city dwellers. Even if you follow all the rules, people who live in the megapolis will always feel the background level of noise in the city and the excess of light devices. So it is worth reducing these units, at least in your room.
Another good idea is to reduce your intake of caffeine during the day. In the second half of the day, you should drink less tea, not consume water, give up chocolate and alcohol. These are stimulants and stimulants, which as a result, spoil your vitality.