Introduction
Advanced sleep phase syndrome is a sleep-related disorder. It occurs due to the alteration in the circadian rhythm. The body's internal clock assessing 24 hours is referred to as circadian rhythm. It is responsible for the sleep-wake cycle. The individual with advanced sleep phase syndrome falls asleep earlier before night. The timings of advanced sleep phase syndrome are usually about 6 p.m. to 9 p.m. The individual wakes up even before sunrise, around 2 a.m. to 5 a.m. It is most commonly seen in middle-aged individuals as well as older people.
What Are the Causes of Advanced Sleep Phase Syndrome?
-
Advanced sleep phase syndrome can be acquired through familial inheritance. The individual might have a family history of advanced sleep phase syndrome.
-
Malfunction of circadian rhythm or sleep-wake cycle due to work shifts, studies, and other systemic conditions.
-
External factors like a noisy environment and social activities may also affect the duration of sleep.
-
Nervous disorders like head injury, stroke, and physical disabilities can affect the brain and result in advanced sleep phase syndrome.
-
The individual affected by dementia has impaired brain functions which eventually leads to advanced sleep phase syndrome.
-
Certain medications taken during the treatment of nervous disorders interfere with the circadian rhythm and alter the sleep cycle.
-
Elderly people usually fall asleep earlier and face difficulty getting back to sleep early in the morning due to age factors.
What Are the Symptoms of Advanced Sleep Phase Syndrome?
-
The individual usually complains of losing sleep early in the morning.
-
The individual gets the urge to sleep during the afternoon or evening.
-
The individual faces difficulty falling asleep after waking up between 2 a.m. to 5 a.m.
-
It affects the normal lifestyle, and the individual fails to be productive due to laziness.
-
Since the person falls asleep in the late evening, there is a change in appetite. Because the person might fail to eat dinner and have food cravings in the early morning, it disturbs gastrointestinal function.
-
The individual might feel discomfort due to the mood swings resulting in depression.
-
The individual will not be able to handle relationships and will have a poor sex life.
-
The individual with advanced sleep phase syndrome fails to meet social commitments in the late evenings.
-
Middle-aged individuals do not concentrate on studies due to the advanced sleep phase syndrome, which impacts academic performance.
How Is Advanced Sleep Phase Syndrome Diagnosed?
-
The sleep specialist will collect data regarding the work history and the sleep schedule.
-
Polysomnography - This sleep study is used to observe the sleep cycle of the individual in four stages. The electrodes are attached to the chest and head to record the various activities. The activity of the brain waves, movements of the eyes, respiratory rate, and electrical activity of the heart are monitored during sleep. Any variation in these signs must be treated carefully.
-
Actigraph - It is a device that looks like a wristwatch. The individual must record the sleep and wake-up activity using the sleep diary as well as the actigraph. The process must be repeated every day for a few weeks.
-
Multiple Sleep Latency Test - This study is used to record sleep time in the late evenings. It consists of five nap trials. Each trial is performed after two hours of gap. It is performed along with polysomnography to record the sleep timings.
-
Maintenance of Wakefulness Test - This test is used to determine the capacity of the individual to control sleep during late evenings and remain awake. The patient is asked to sit in the dark for about 40 to 45 minutes. It is repeated every two hours during the daytime and late evenings.
How Is the Advanced Sleep Phase Syndrome Treated?
The treatment depends on the frequency and duration of the advanced sleep phase. This is known as a personalized treatment plan. It includes;
-
Behavior Therapy - In behavior therapy, the sleep specialist will incorporate a few changes to improve sleeping habits. It helps to develop good habits like a regular sleep-wake cycle even during the holidays and avoiding sleep in late evenings. This therapy is not suitable for workers who have shift timings at work. The individual must follow a routine to exercise daily because it boosts the energy level and makes both the mind and body healthier. Do not indulge in heavy workouts one hour before bed as it interferes with the hormonal sleep level. Avoid smoking and drinking coffee and alcohol in the early morning between 2 a.m. to 5 a.m. because it stimulates the brain, and the individual finds it difficult to fall asleep again.
-
Bright Light Therapy - It is used to delay sleep in individuals with advanced sleep phase syndrome. It can only be performed under the guidance of a sleep specialist because a high-intensity light is used to synchronize the sleep-wake cycle with the natural sunlight. So the patient is exposed to very bright light in the late evening to prevent him from falling asleep.
-
Chronotherapy - It is a combination therapy along with medications. In this therapy, the patient and their sleep partner should commit to accomplishing the sleep-wake schedule. Melatonin combination drugs are available to encourage sleep if the person wakes up earlier.
How Can One Manage Living With Advanced Sleep Phase Syndrome?
-
Maintain a Consistent Sleep Routine: Regular schedules, which include consistent exposure to light and darkness, help reinforce healthy circadian rhythms. To enhance energy levels and improve sleep quality, aim to adhere to a consistent sleep schedule daily, including weekends.
-
Refrain From Consuming Alcohol, Caffeine, and Other Substances: Individuals with advanced sleep phase syndrome might resort to alcohol, caffeine, and other drugs to increase alertness in the late afternoon or aid in falling asleep. Yet these drugs and substances only exacerbate sleep disruption.
-
Refrain From Exposure to Bright Light in the Morning: Excessive morning light exposure can solidify an earlier sleep pattern. Upon awakening in the morning, maintain dim lighting. Physicians might also suggest wearing light-blocking goggles in the morning.
Conclusion
The disrupted sleep cycle can be corrected if the individual takes the necessary steps and cooperates with the treatment given by the sleep specialist. Some individuals occasionally have advanced sleep phase syndrome, while others are continuously affected by this sleep pattern. The earlier treatment is necessary because it affects the quality of life. Consult the sleep specialist about the changes in the sleep pattern. The sleep specialist will provide solutions or treatments for the advanced sleep phase syndrome. Never ignore the serious symptoms of advanced sleep phase syndrome, as it affects the mental health of the individual. The individual affected by advanced sleep phase disorder recovers much faster than the other sleep disorders. So it has a better prognosis.
