Specific Goal: To inform the audience of a common sleep disorder.
Thesis Statement: To inform the audience of the symptoms, the causes, & treatments related to Delayed Sleep Phase Syndrome.
Wake up, America! Most of you are not getting enough sleep. According to a recent survey by the National Sleep Foundation, 40 percent of adults are so sleepy during the day it interferes with their daily activities; 62 percent reported feeling drowsy while driving; and 27 percent dozed off while driving during the past year.
And it\'s not just the big people who aren\'t meeting their nightly sleep requirements: Sixty percent of children under the age of 18 complained of daytime tiredness last year, and 15 percent reported falling asleep at school.
Today I am going to inform you on a very common sleep disorder that many people have called “Delayed Sleep Phase Syndrome” or DSPS.
I. What is Delayed Sleep Phase Syndrome?
a. Delayed Sleep Phase Syndrome is a fairly common disorder of sleep timing. You probably have heard of a biological clock that controls growth, reproductive cycles, and aging. There are also bodily rhythms, known as circadian rhythms, which work on a daily time scale. You might have already noticed, in yourself or in others, that sleepiness doesn’t just keep increasing as the night goes on. Rather, the drive for sleep follows a cycle, & the body is ready for sleep & wakefulness at different times of the day. Delay Sleep Phase is a physiological syndrome that affects the circadian rhythms of sleep, making the person’s body start the sleep phase later than “normal”.
II. What are some symptoms & characteristic/behavioral features of DSPS?
a. You can not sleep until early morning hours, like 4 a.m. or even 8 a.m., despite the reasonable time you go to bed
b. You fall asleep at the same time every night; it’s just really late at night/early in the morning.
c. When you do fall asleep, you sleep a peaceful, un-disturbed sleep, and can even sleep for more than 10 hours at a time.
d. You find it very difficult to wake up in the morning if you have slept for only a few hours.
e. You’ve tried failed tactics to get to sleep earlier, including, relaxation techniques, aroma therapy, commercial sleep aids, early bedtimes, hypnosis, alcohol, sleeping pills, dull reading, and herbal folk remedies.
f. When you are allowed to sleep at your desired times, you wake up spontaneously & do not feel sleepy again until the next time to sleep.
g. You often have family members or roommates wake you up in the morning in order to make it on time for regular work or school.
h. You need to set a number of alarm clocks, or hit the ‘snooze’ button too many times.
i. You are more creative, aware, alert, active, and function best in the evening hours, rather than during the day.
j. You sleep in on weekends, and take excessively long naps during the day (e.g. – 4 hours in the afternoon)
k. You need at least 30 minutes to fall asleep, regardless of what time you go to bed, unless it is nearer your desired sleep time (e.g.- your desire sleep time is 3 am, the difference: it’s easier to sleep at 2am than 11pm)
l. Your desired sleep time gradually gets later and later if DSPS is not treated. (e.g.-first it was 1am, then it was 3am, then it was 6 am, and now you find it common to stay up all night and take a nap in the afternoon)
m. You have had these symptoms for over a month. Symptoms often start in adolescence, childhood, or even infancy, and can come on suddenly or gradually.
III. What are some treatment methods for DSPS?
a. There is no permanent cure for DSPS
b. ChronoTherapy - Stabilize your sleep/wake schedule for a week at your desired sleep time, and slowly begin to go to bed earlier a few minutes each night. Or stay up passed the desired sleep time every night for a long period of time, adding 3 hours each night until you reach a better suited bedtime.
c. Light Therapy – Exposure to bright light (strong sunlight, Light Therapy equipment) will raise the level of Melatonin in your body.
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