I have difficulty sleeping and my cicadian cycle has shifted. Please help me.

Question

Hello doctor,

My circadian cycle has been shifted for a very long time. I never sleep before midnight, and I have difficulty waking up mid-morning. Right now, it is so bad that I sleep early in the morning and wake up at noon.

Please advise.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

This is known as delayed sleep phase syndrome. It can be treated by realigning your body clock with daytime.

I suggest the following:

1) Sit in the sunlight whenever you wake up for 45 minutes.

2) No screen-time use (phone, computer, laptop, and tablet) after sunset.

3) Avoid stimulants like tea, coffee, or cola after evening.

4) No daytime naps.

5) Maintain perfect darkness in your bedroom at night.

These measures will help you get your circadian rhythm back in tune with the daytime. Remember that light (sunlight and blue light from electronic devices) tunes your body clock. Stay away from light in the evening and take adequate sunlight in the morning.

I hope this helps.

Thank you.