DSPS — Delayed Sleep Phase Syndrome
When your body says “bedtime at 2 a.m.” and society says “meeting at 8.”
Delayed Sleep Phase Syndrome (DSPS) is a circadian rhythm disorder where your natural sleep window is shifted much later than conventional schedules. You might not feel sleepy until 1–3 a.m., and if left to your own devices you’d wake mid‑morning to late morning feeling fine. The problem isn’t the quality of sleep itself — it’s the clash with early school, work, or social obligations.
DSPS tends to show up in adolescence and young adulthood, when the circadian system naturally drifts later. Genetics, light exposure patterns, and behaviour (late screens, irregular bedtimes) can all reinforce the shift. People with DSPS are often mislabeled “lazy” or “undisciplined,” when in reality their Process C is simply set to a later time zone.
Treatment usually focuses on moving the clock gradually earlier: timed morning light, dimmer evenings, consistent wake times (even on weekends), and carefully timed melatonin. The key is slow, predictable nudges — jumping suddenly from 2 a.m. to 10 p.m. bedtimes just creates misery and rebound.
For some, the most sustainable “treatment” is structural: flexible work, remote schedules, or careers that respect a later chronotype. Biology doesn’t care what time the office opens; it cares what time the sun, screens, and alarm clocks do their thing.
Why It Matters
Recognising DSPS turns “I’m bad at mornings” into “my clock runs late” — a difference that invites compassion, planning, and targeted tweaks instead of shame.
Closing Line
Your body isn’t wrong for wanting to sleep at 2 a.m.; it’s just out of sync with a world that still romanticises the 5 a.m. club.