1. Try Bright Light Therapy
While not fully proven, some doctors do prescribe bright light therapy for treating delayed sleep phase syndrome. Bright light therapy involves having bright lights, such as halogens or even flood lights, turn on at a specific time in the morning to ensure that the patient will rise. The drawback of bright light therapy is that, since you are trying to adjust your sleep cycle backwards, you can end up with less sleep for several nights in a row until you finally fall asleep at a reasonable hour.
2. Use Behavioral Therapy
Behavioral modification is also popular in treating delayed sleep phase syndrome. Behavioral therapy involves creating new habits that calm and relax you before your prescribed bedtime. Meditation, stretching, a warm bath or any activity that would relax you and increase your receptiveness to sleep would be explored. Avoiding stimuli at least 30 minutes before bed can also help increase your likelihood of growing tired. Turn off the TV, put down the book and just settle into bed. Soothing music or nature sounds can increase drowsiness, as well. Most importantly, do not drink caffeinated beverages at least eight hours prior to attempting to fall asleep. Avoid alcohol and nicotine, as well. A sleep specialist can help you find activities that bring about a change in your delayed sleep phase syndrome. Behavioral therapy is often coupled with bright light therapy.
3. Medicate With Melatonin
Melatonin is an over-the-counter hormone which can be taken to help jump-start your sleep cycle. This hormone is responsible for causing feelings of tiredness during dark hours. A single pill is all it takes, and it typically starts working in a few minutes. Melatonin, however, should not be taken by those who have immune system complications, nor should it be taken without consulting a doctor first--especially if you're already on other medications that may lead to dangerous drug interactions.
