Circadian Rhythm Disorders Treatment

Tips for Delayed Sleep Phase Syndrome

 

  • Maintain a strict sleep-wake schedule even on weekends or days off from work or school, and, most importantly, maintain a strict wake-up time.
  • Minimize bright light in the evening.
  • Maximize bright light in the morning and consider having a bright light on a timer to automatically turn on in the bedroom at the same time each morning.
  • Arrange for an “unplugged” one hour prior to bedtime. Turn off all electronic devices and try reading with indirect light instead.
  • Avoid exercise approximately 3-5 hours prior to bedtime, but instead try exercising in the morning upon awakening.
  • Your physician may recommend starting melatonin 1-3 mg approximately 3 hours prior to bedtime. Melatonin can “phase advance” the brain’s circadian clock to an earlier bedtime.

Tips To Minimize Jet lag

 

  • If you plan to travel across 5 or more time zones, leave early enough to arrive at your destination several days before any important meeting or performance.
  • Go to bed earlier if traveling eastward or later if traveling westward several days prior to traveling.
  • Physical activity during the new circadian day is recommended as well as making a concerted effort to integrate within the new time zone.
  • Melatonin is available over the counter and, if given at the appropriate time, can shift the timing of the circadian clock to adapt more quickly to a new time zone. However, melatonin given at the wrong times can make the situation worse.
  • Sedative hypnotics, such as Ambien, may be used to promote sleep, whereas stimulants to promote wakefulness may also be considered in some circumstances, particularly when traveling across many time zones. You should always discuss the appropriateness and timing of such medications with your provider.