What to do when the sleep clock is out of time?
There are people who live in Vietnam but live according to American time. It's not because they're lazy or happy and then go to bed late, but it's possible that they themselves have a hard time controlling their sleep circadian rhythms. The reason is because there is a disorder call is Delayed Sleep Disorder (write) DSPD for short) is directly affecting the lives of many people, but not everyone is aware of it.
What is this disorder?
Delayed sleep disorder is a disorder that causes their biological clocks to be different from those of most people. Usually, a person will start a day around 6-7am and end around 10pm. However, for people with DSPD, they have a later circadian rhythm, their circadian clock may "start a new day" at 12 noon, and go to bed at 4 am, and when they wake up. apple especially around the middle of the night.
It can be said that, for people with DSPD, their circadian clock is usually at least 2 hours behind most people for all activities related to sleep and wakefulness. span><3 day. Especially for those who work in the morning (from 8 or 9 am for example), their problem will be more serious because they are always falling asleep and tired. p>
Common symptoms in DSPD
People with DSPD often have the following symptoms:
- Not feeling sleepy at night, or feeling tired but unable to sleep until early morning.
- When forced to wake up in the morning, the body is tired and lacks sleep.
- People may confuse DSPD with insomnia. However, people with DSPD have no trouble falling asleep, just letting them sleep according to their biological clock.
According to the Sleep Health Foundation, the fact that the biological clock works so differently could be due to the influence of a hormone called melatonin (hormones that control the biological clock). Not only that, a person's lifestyle can also somewhat affect the biological clock (for example, people who work at night, or have to fly long flights).
So how to get out of this situation?
Treatment of a delayed sleep disorder will involve a variety of lifestyle changes, as well as a combination of your doctor's advice. You can increase attention to your bedroom hygiene routine, limit caffeine before bed, plan a clear bedtime, and use the bedroom only for sleep (eg, don't work in bed).< /span>
In addition, light therapy can also help you "reset" your biological clock, for example turning on bright lights when you just wake up so that your body can get used to morning activities early. and wake up faster.
The most important thing is that you need to stick to your plan, make sure you go to bed at the same time every night, and when the alarm clock goes off in the morning, you will leave the car. mattress now instead of trying to lie down more. And to avoid spending weekends to make up for sleep, you can refer to the article: "How to pay off sleep debt?" coming soon.
After such a period of compliance, your body will gradually get used to the new lifestyle and your biological clock will gradually be "reset" to be more suitable for general life.< /span>