Delayed Sleep Phase Syndrome

[Justelle]

Please, I need help/suggestions - just recently discovered I have DSPS. Have battled my whole life though, so I relate to all your postings.

I have a light box, my question is how do I start this without setting myself up for failure. I am currently getting up at about 10 or 11 am and I want to change this to 7ish. Do I start at 10 and work my way back? If so, how long ( a week?) and for what duration (30 min?)?

Also, I purchased Melatonin (5g), when should I take this? An hour before sleep time? Have read I may not need 5g, so I could always cut back on that later.

I have done quite a bit of research online, but would like suggestions. Also, I am not able to see a sleep specialist ($$).

Thanks so much!

[patrose]

I just found out about DSPS and it fits me to a tee. After years and years of dealing with going to bed at 3:00am and trying to get up at 7:00AM. Going to a sleep specialist on 12-12-08. Anything specific you want me to ask about????

[mgovoni]

I tried light therapy, but it only worked a little, and there's a catch: you have to actually get up earlier in order to sit in front of the light for a half hour. And if you get off of your schedule (you have to get up at the same time every day) then you have to start all over. The site I used to set my schedule no longer exists, so I can't tell you how to do it. Melatonin has helped with my insomnia a bit, but I still have a lot of trouble getting up in the morning. But it sounds like the stuff you're using is going to be ineffective. The only Melatonin I've found that works is a 3mg tablet that is time released. The only brand I've found this in is GNC. Hope that helps.

[Justelle]

mgovoni - why do you believe my 5 mg melatonin to be ineffective? you mentioned you use time release melatonin but I don't think I need that - once I'm asleep, I stay asleep.

[mgovoni]

I usually stay asleep as well, but when I took regular melatonin I would fall asleep, but then I would wake up about once an hour through the entire night. But if it works for you that's great.