Does your teenager stay up too late at night? Is it so hard to wake him up in the morning? Sometimes, this happens during adolescence. However, if this continues for more than three months, and he is unable to complete his daily tasks properly, then your child may have a condition called Delayed Sleep-Wake Phase Disorder (DSWPD) . This is a common sleep problem among teenagers. This can lead to sleep deprivation, difficulty concentrating, irritability, and fatigue.
Why does this situation called (DSWPD) occur? What are the reasons for this?
It's really hard to say exactly what the single reason is for this. But there are several factors that could be contributing to this. Let's see what they are.
1. A change in the body's natural clock!
Simply put, we all have a natural clock inside our bodies. We also call this our circadian rhythm . This is what controls our sleep and wake-up times. When we reach adolescence, this body clock changes slightly. That is, our brain produces a hormone called melatonin, which helps us sleep, a little later. A teenager falls asleep later than a child or an adult. That is why they like to stay awake until late at night. However, in a child with DSWPD, this difference is a little more. As a result, they do not fall asleep at the right time, and it is very difficult to wake up in the morning.
2. Maybe this is a hereditary thing.
Yes, if someone in the family has had this condition (DSWPD), there is a possibility that the child will also get it. That means there may be a genetic influence. If either the mother or the father had this problem, the child is more likely to have this condition.
3. The desire to get together with friends
Teenage years are a time when friends are very important. They want to talk to their friends and be together. But after schoolwork and extracurricular activities, the only time they have to chat and talk with their friends is at night. So when asked whether to sleep or talk to their friends, many children choose to stay up late with their friends. This is also one of the reasons why they sleep late.
4. The light coming from the phone, the tab!
Using your phone or tablet before bed has become a habit for many children. But the bright light from these devices, especially blue light, affects our body clock. Specifically, it reduces the production of melatonin, a hormone that helps you sleep. Exposure to this kind of light even after sunset can delay sleep. Similarly, if the sun doesn't hit your body properly in the morning, it can also affect the functioning of your body clock.
Just think, for our body clock to function properly, it needs darkness at night and light in the morning. When our phone lights up at night, our body clock thinks it's still daytime!
In addition to these, things like working night shifts, frequently traveling across time zones, and drinking too much caffeine, such as coffee, can also contribute to the development of this condition (DSWPD).
How do you know if you have (DSWPD)? What are the symptoms?
The main characteristic of this condition is the inability to fall asleep at the right time for school or other activities and the inability to wake up in the morning. Specifically, the child prefers to stay awake late at night and wake up late in the morning. As a result, during the day:
- I feel very tired and sleepy all the time.
- It's hard to focus on schoolwork or anything else.
- You may not feel happy, you may just feel angry and agitated.
- This can also affect learning activities.
It is normal to see these symptoms occasionally in teenagers. This is because high school classes often start very early in the morning. At that time, many teenagers' body clocks are not ready to wake up. However, if these symptoms persist for more than three months and they significantly affect the child's daily activities, it may be (DSWPD). If they sleep in too much on weekends or holidays and wake up late, that is another reason to think about this condition.
How do doctors diagnose this condition (DSWPD)?
There is no specific medical test for this. However, your doctor may ask your child to keep a sleep journal . This means that you should write down the time they go to bed, the time they wake up, and how tired they feel in the morning and evening (whether they are sleepy or awake) every day for at least a week. It is also important to note their sleep patterns on weekends and holidays, as they can sleep in more or stay up later on those days.
Sometimes, your doctor will ask your child to wear a small device (called an actigraph ) that records when the body is at rest and when it is active. This can help confirm what you wrote in your sleep diary.
How is the condition (DSWPD) treated?
Your child's doctor will suggest several ways to help with this condition.
1. Establish good sleep hygiene habits
This is the first and most important step you can take in treating the condition (DSWPD). That is:
- Get into the habit of going to bed and waking up at the same time every day (try to maintain this as much as possible on weekends).
- Keep your bedroom cool, dark, and quiet .
- Avoid consuming caffeine- containing foods like coffee, tea, and chocolate an hour or two before bed.
- Don't eat heavy meals before bed.
- Avoid using your phone, tablet, or TV before bed. Instead, you can do something relaxing like reading a book or listening to music.
- Exercising during the day can help you sleep better, but avoid strenuous exercise close to bedtime.
2. Getting your body clock used to working a little earlier
(DSWPD) This method can help if the symptoms are not too severe. What you do is move your child's bedtime 15-30 minutes earlier each day . After a week or two, your child should be able to go to bed at the correct time. This requires a little patience.
3. Taking melatonin supplements
Using these may help your child fall asleep a little earlier in the evening. However, do not give these to your child without talking to your doctor. Ask your doctor if they are appropriate for your child and how much to give them. Melatonin supplements are not a regulated drug. Therefore, it is a good idea to ask your doctor about trusted brands.
4. Light therapy
Exposure to bright light in the morning can suppress melatonin production and wake up the brain. This means that it is best to stand near a window when you wake up in the morning and go outside for a while. Also, avoid exposure to bright lights in the evening and at night, especially the blue light from electronic devices.
5. Chronotherapy
This is a method used in more severe cases. What you do in this case is to delay the child's bedtime by 2-3 hours every day. After a week or two, the child can go to the desired bedtime. However, to do this, the child must be able to sleep during the day for a week or two. Therefore, it is best to do this during long school holidays. This method should definitely be done on medical advice.
How can I help my child with (DSWPD)?
As a parent, you can help your child manage this situation.
- Talk to your child about good sleep hygiene . Teach them the importance of keeping their bedroom cool, dark, and quiet. Instead of trying to make big changes all at once, start with one or two small changes that your child can make. Praise your child when those small changes are successful.
- Talk to your child's teachers or a school guidance counselor to see if your child can skip morning classes.
- If possible, see if you can start your child's afternoon activities earlier . When there is more free time in the afternoon and evening, your child won't have to stay up late doing homework or talking to friends.
Remember, this is not the child's fault. It's not something they do out of boredom. It's a condition caused by changes in their body. So, treat the child with understanding, patience, and love.
What else should you know?
Although there is no cure for DSWPD, many teenagers outgrow the condition as they grow older. As they enter young adulthood, their sleep-wake patterns often begin to shift a little earlier.
Until then, you can help your child follow these tips and make sure to take your child for regular medical checkups. It's important to talk to your doctor regularly and provide your child with the support they need.
Take-Home Message
- If your teenager continues to stay up late at night and has difficulty waking up in the morning, it could be Delayed Sleep-Wake Phase Disorder (DSWPD) .
- There are several reasons for this, the main one being the changes in the body clock that occur during adolescence.
- Things like good sleep habits, light therapy, and, if necessary, melatonin supplements (under medical advice) can help control this condition.
- Patience, understanding, and medical support are very important during this journey. Most children outgrow this condition as they grow older.
If you think your child has a problem like this, it's best not to panic and see a doctor for advice.
Sleep, adolescence, DSWPD, Delayed Sleep-Wake Phase Disorder, melatonin, sleep problems, body clock
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