What is Delayed Sleep Phase Syndrome (DSPS) and How Can CBT-I Help?
Delayed Sleep Phase Syndrome (DSPS) is a chronic sleep disorder where your body’s internal clock (circadian rhythm) is misaligned. This makes it difficult to fall asleep at a conventional bedtime and wake up early in the morning. For individuals with DSPS, late nights and late mornings become the norm—often disrupting work, school, and daily life.
But there’s hope. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven, research-backed treatment that can reset your internal clock and improve sleep quality.
What Does the Research Say About CBT-I for DSPS?
CBT-I is recognized as the gold standard for treating insomnia, and research supports its effectiveness for circadian rhythm disorders like DSPS.
A 2020 study in the Journal of Clinical Sleep Medicine found that CBT-I significantly improved sleep quality, reduced the time it takes to fall asleep, and helped individuals shift their sleep-wake schedules earlier.
A 2018 study in Sleep Medicine Reviews highlighted CBT-I’s behavioral techniques—such as sleep schedule adjustments and stimulus control—as powerful tools for re-establishing healthier sleep patterns in people with DSPS.
By addressing both cognitive and behavioral factors, CBT-I offers a comprehensive solution for managing DSPS and enhancing overall quality of life.
Example: How Jenna Overcame DSPS with CBT-I
Let’s take a closer look at how CBT-I transformed the life of Jenna, a 26-year-old graduate student struggling with DSPS.
Jenna’s Struggles with DSPS
Jenna regularly fell asleep around 3:00 a.m. On weekends, she slept until noon, but on workdays, she had to wake up at 7:00 a.m. This misalignment caused significant challenges:
Academic Performance: Sleep deprivation affected her focus, memory, and class attendance.
Career Growth: Supervisors noted her seeming inattentiveness and lack of engagement.
Social Life: Friends grew frustrated with canceled plans due to her constant need for catch-up sleep.
Mental Health: Sleep irregularity exacerbated anxiety and low motivation, creating a cycle of poor sleep and emotional distress.
How CBT-I Helped Jenna Realign Her Sleep Schedule
Chronotherapy: Gradual adjustments to her bedtime and wake time helped realign her circadian rhythm.
Stimulus Control: Jenna eliminated non-sleep activities in bed, retraining her brain to associate the bed only with rest.
Light Therapy: A bright light box in the morning reset her internal clock, while avoiding evening blue light created a sleep-conducive environment.
Cognitive Restructuring: Jenna replaced fears about underperforming and worries about falling asleep with constructive, actionable thoughts.
Psychoeducation: Understanding DSPS gave Jenna confidence to stick with her behavioral strategies, even on difficult days.
The Results: A Transformed Life
After 12 weeks of CBT-I, Jenna experienced remarkable improvements:
Aligned Sleep Schedule: She now falls asleep at 11:00 p.m. and wakes up at 7:00 a.m.
Improved Academic Performance: Her focus returned, and she graduated on time.
Career Success: Jenna secured a full-time job with regular hours.
Enhanced Social Life: She reconnected with friends and enjoyed activities without sleep deprivation.
Better Mental Health: Jenna’s mood, energy, and motivation soared, giving her a sense of control over her life.
Could You Have DSPS?
Use this simple checklist to determine if CBT-I might help you:
Do you consistently fall asleep 2 or more hours later than desired?
Do you struggle to wake up at socially acceptable times for work, school, or other obligations?
Do you sleep significantly later on weekends or days off?
Have you experienced issues like sleep deprivation, mood changes, or difficulty focusing due to your sleep schedule?
Have you tried adjusting your sleep schedule without success?
If you answered “yes” to 2 or more of these questions, CBT-I could be a powerful tool to help improve your sleep.
How CBT-I Can Help You
CBT-I is an evidence-based therapy designed to address behavioral changes, light exposure, and cognitive strategies to realign your sleep patterns. Our psychologists are also trained in EMDR and IFS, which can help individuals who struggle to identify or challenge maladaptive thoughts in traditional CBT. Having a range of tools ensures a personalized approach tailored to your needs.
With the right strategies, you can overcome DSPS and enhance your quality of life.
Contact Us
Ready to take control of your sleep and feel better? Schedule a consultation today to learn how CBT-I can work for you!
