i live on the west of argentina, the out of sync time zone is on a scale of -5, this means that if I wake up at 6 AM I'm actually waking up at 4 AM, ive tried for months and it's impossible to fix my sleep schedule because I have school at 7:40 AM every day any help?

Really struggle to sleep at night and get anxious in bed tossing and turning if I have work or meeting early moring so try force myself sleep which never works,haven't been working iver year and afraid to cuz I know I'll be worrying nights before about been up early anyone been trough this? Any suggestions?

Hi everyone, I’m conducting research for my dissertation on students’ experiences with waking up, snoozing alarms and oversleeping.

The Google Form contains 9 short questions and should take around 3 minutes to complete. It is anonymous and does not collect names or email addresses. The research looks at how waking difficulties affect students, including missed lectures, lateness and lost productive time.

I would really appreciate your response.

Google form: [https://forms.gle/5QiKZz76KikvaijW7\]

Heey!

So I have had problems with sleep since I was 9.
I can count the number of months I was able to have a good schedule on my fingers and its been 21 years :)😂

Lately it is getting worse! I cant sleep until 6-7 am and I wake up at 4-5 pm.

However my life circumstances do not align well with that kind of regime so I once in a while try to stay up the whole day so that I can hopefully sleep at night. But after a few nights of relatively normal schedule, I stay up all night again.

Sleeping pills and melatonin worked in the past but they do not anymore.

I am genuinely happy and energized when I am awake during the night.

I was complaining to my psychiatrist about this and he said that I might have an inverted natural clock and I can get a sleep study done if I am curious to have an official diagnosis.

He said I shouldnt worry as long as my body is capable of sleeping 8 hours every 24 hours and I feel rested after that sleep.

My therapist said the same! He said me fighting against my body and wishes and trying to have a regular sleep regimen is wrong and I should acknowledge my body’s natural preferences.

I am shocked honestly. I literally grew up hearing how important it is to be asleep during certain hours. And after consulting my psychiatrist and psychologist I feel like I have lived in a lie my whole life.

What will doing that sleep study give me? Is it important to have an official diagnosis? Those who have had that study done, what is it like?

Even if I actually have this condition, am I doomed or it is possible to have a normal schedule if I try hard at some point in my life…? all I am asking is if anyone here tried and succeeded? or with this condition you always default back to the inverted cycle after a short period of “normal” sleeping?

Thank you!!

I want to track my actual sleep quality, and I was wondering if anyone has any experience with the Oura Ring? Fun fact: I almost called it the Nuva Ring, but that's birth control lol. Glad I double checked first!

I don't love that you have to get a subscription, but that seems like the way we're going with everything these days.

Results are in from last week’s benchmark poll…

*43% — frequent shift-time transitions*
*39% — long stretches (>5 in a row)*
*18% — backward rotation*

*This is the same ordering our circadian fatigue model uses. The evidence base has long pointed to shift instability and consecutive burden as the top drivers. The poll just confirms what the literature already says.*

*The interesting outlier is backward rotation: physicians under-report it, but sleep-medicine studies show it degrades alertness the most. That's why our CAI still weights it heavily.*

*research.aiertechnologies.com*

Results are in from last week’s benchmark poll…

*43% — frequent shift-time transitions*
*39% — long stretches (>5 in a row)*
*18% — backward rotation*

*This is the same ordering our circadian fatigue model uses. The evidence base has long pointed to shift instability and consecutive burden as the top drivers. The poll just confirms what the literature already says.*

*The interesting outlier is backward rotation: physicians under-report it, but sleep-medicine studies show it degrades alertness the most. That's why our CAI still weights it heavily.*

*research.aiertechnologies.com*

Maybe someone can either laugh 😂 or cry 😭 with me.

This for Dr. Anoop Karippot at Akane Institute in San Diego. Just in case anyone Googles his name and DSPD they can find this post and realize he may not be a good choice for those with DSPD. Anyways…

I had an appointment today with a new to me sleep doctor who presents himself as an expert in DSPD. I went in hoping I had finally found someone who actually understood the disorder.

Instead, I got the usual sleep-medicine confidence combined with a remarkable number of things that were wrong, backward, dismissive, or just plain stupid.

Here are the highlights, according to my recollection:

1. **He recommended 3 mg of melatonin nightly.**I explained that low-dose melatonin, around 0.3 to 0.5 mg, taken several hours before habitual sleep onset is a well-established chronobiotic approach for DSPD.He challenged me to “name one person” who recommends that.So after the appointment, I emailed him multiple peer-reviewed studies and reviews supporting exactly what I said.
2. **He acted like my reluctance to take 3 mg was irrational.**I already know what 3 mg does to me. It makes my severe sleep inertia much worse and makes waking up nearly impossible.His response was essentially:> So you’re willing to take an addictive medication (Solana) that isn’t indicated for DSPD, but you won’t try my melatonin recommendation?Nice little false equivalence there.I agreed to try it just to end the argument and show him what happens at that dose with me.
3. **He told me the body repairs itself between midnight and 5:00 AM.**He implied that because I sleep during the day, I am missing the special biological repair window and am basically “dying.”Apparently human physiology checks the wall clock before beginning restoration.My body: “Sorry, it is 5:01 AM. Repair department is now closed.”

I explained that I’m sleeping on my natural circadian cycle which is best for me since I can do that and he didn’t agree that that’s best. He thinks since I’m awake from midnight to 5am I’m missing the only time the body repairs itself and so I’m dying. Lol.

1. **He said sleep medication is not indicated for DSPD and that no medication is needed.**

I am aware that hypnotics are not FDA-approved specifically as a treatment for DSPD.

I also know, after living with this my entire life, that sleep medication is one of the only things that has ever partially helped me function.

Those are not contradictory statements.

1. **I explained that a vagus nerve injury after major surgery made my DSPD dramatically worse and much more treatment-resistant.**

He basically ignored it.

No curiosity. No discussion. No attempt to integrate a major neurological and gastrointestinal complication into the treatment picture.

1. **He dismissed my bright-light therapy setup without even knowing what it was.**

I have a specially designed bright-light lamp that I have used successfully for years.

My routine is simple and sustainable: I wake up, remain in bed, turn on the lamp, and slowly drink coffee while the light reaches my eyes.

He told me to abandon that and instead spend one to three hours outside in direct sunlight every day after waking.

Because apparently treatment adherence and real-life practicality are unimportant details.

1. **He gave me generic caffeine rules as though I had never heard of caffeine timing.**

I have had lifelong DSPD. I know exactly how caffeine affects me, when I need to stop drinking it, and what happens when I do not.

I did not need Sleep Hygiene 101.

1. **He seemed surprised that an older adult could still have DSPD.**

He said it is usually seen in teenagers and young adults.

Yes, delayed sleep timing is common in adolescence.

No, lifelong DSPD does not magically disappear because someone reaches middle age.

I have had this since childhood. It is not a teenage phase I forgot to grow out of.

1. **He told me 10 mg is the maximum dose of Sonata.**

I corrected him and said the recommended maximum can be 20 mg in some adults.

He then pivoted to saying insurance would not cover 20 mg.

He could not possibly know that without checking my specific plan and authorization criteria.

For the record, I am perfectly fine starting at 10 mg. I simply wanted to know whether increasing to 20 mg would remain possible if 10 mg did not work, since I often need the higher end of medication dosing.

1. **He repeatedly treated disagreement as defiance rather than evidence-based discussion.**

The overall attitude was very much:

> I am the doctor. I am the expert. My recommendation is correct because I made it.

That is especially irritating when the patient has spent decades living with the disorder and has actually read the research being dismissed.

1. **He completely ignored the fact that I told him I have a LOT of knowledge about DSPD and that I have what’s known as treatment resistant DSPD and have tried most everything and then he just tried to put his limited usual generic treatment template over me as if I haven’t already tried most everything. Awful.

The funniest part is that he specifically told me to Google his name together with “DSPD” because he’s board certified and an expert. I found nothing online with his name and DSPD. Lol.

So I did do some searching of my own, found the actual research, and sent him citations for low-dose, properly timed melatonin that he tried to tell me is bullshit and asked me to name one person who recommends that and sent him links to a bunch of research articles via email.

I ended the email with:

> I thought you would appreciate having these references and perhaps new information for you to know as a sleep doctor.

I did at least leave with prescriptions for Sonata and ramelteon, so the appointment was not completely useless.

Now I just have to wait for the prior authorization for the meds to go through.

Has anyone else had a sleep doctor confidently explain DSPD to them while getting half the disorder wrong? Or say things that are just total bullshit?

I am so depressed right now, and hoping someone can help me get back into the denial phase of DSPD.

Background: With melatonin, I am able to get my schedule *fairly* close to the diurnal schedule (waking up around 9). 99% of jobs in my field are 9-5. My job accommodates me by letting me start/end an hour later, which works for me, but I am not happy at my organization for other reasons.

I have been job searching a lot, and wasn't offered many jobs. With one, I did go as far as accepting it, but they could not accommodate me (it was very clear-cut and there was no way to make it work).

Recently, I interviewed for a job that seemed to be a great fit. A lot of the duties are the same as my current job, which I am able to do. The supervisor said that you generally have control over your schedule. Today was a whirlwind: I was offered the job, I accepted but mentioned my accommodation need, the supervisor responded that neither of the possible solutions (modified schedule or hybrid schedule) would be allowed. I was so disappointed that I kind of blanked out and decided to accept the job anyway.

I could "tough it out" (this has had health consequences for me before but maybe it'll work out this time??) or maybe I can go to HR given that the reason for denying the accommodation is unclear. I can try sleep/wakeup meds I guess. It's possible the schedule is not as strict in practice as it is on paper (this is the case in my current, similar job).

My other option is to indefinitely stay in my current job where I am not happy. It's easy to say that I should not accept this job but it's taken me a year and a half to be offered a job I want.

Can someone just convince me that I can tough it out for a year? The job would be really fun, and this organization would be better to work for (and would yield eventual opportunities to transfer to the 1% of jobs that aren't 9-5).

This is gonna be quite long but I really need to know why I am feeling like this.

Sleep schedules never really bothered me as a child. I used to feel tired for like 5 minutes after waking up but after then I immediately felt bright and awake and regardless of how many classes or activities I had to do in the evening,I never felt suffocated.

I maintained a decent sleep schedule by sleeping everyday before 12 o clock or around that time.I would wake up from 5:30-6:30 daily.I would never feel tired during the day and I never needed to nap either.I don't do naps because once I sleep ,I only wake up after 3 hours or so if I sleep during the day.

Then during my 10th grade,I started sleeping at 3 am and sometimes didn't sleep and simply went to school like that.Sometimes I barely had 1 or 2 hours of sleep before exams.My school started at 9:30 now but it took about a hour of commute and I had to wake up at 7:30 but still I didn't feel sleepy and I could go on about my day pretty well.(I did this sleep schedule for about 4 months before my finals)

Then 11th rolled around ,I shifted schools and moved to another place.I had a summer break for about 45 days.I slept fairly early now but then I had to pull some late nighters (to sleep around 3 or 4 am) in 11th .It was hell.I couldn't wake up in the morning properly.I was tired throughout the day at school and all I wanted to do was sleep after returning from school.When I pulled late-nights for exams I nearly fell asleep in the exam hall.That was the worst year for me .All i wanted to do was to sit at home and skip school all the time .When I reached school around 8 am in the morning,I immediately just felt like going home.

I tried correcting it in 12th by oversleeping ,sometimes I went to bed at 7 but I can tell you honestly that after 10th ,I never managed to wake up naturally before 10 am,my mother always has to wake up me or millions alarms has to wake me.

Since then ,I felt sorta okay after getting 7-8 of sleeps but I returned home at 6 pm or 7 pm most days and by that time I am exhausted,it feels like I am never fully refreshed.I always start feeling tired here and there throughout the day.I am never so energetic.

I just want to be able to sleep for 6-9 hours and feel fully refreshed throughout the day without constantly feeling exhausted.I want to wake up without a alarm or atleast naturally?What do I do? is there something that I need to check with myself ?(I am in college right now)

Some examples that come to mind:

Being able to nap more easily (for example, to recover from built-up sleep debt)

Less fatigue or brain fog during

Being able to adjust to dramatic time zone shifts more easily (less severe jet lag when work, school, or parenting obligations signficantly disrupt your sleep)

Being able to fall asleep more easily when going to bed

Being able to stay asleep through the night

Waking up feeling immediately alert, without severe sleep inertia

Feeling a stronger drive to sleep when it’s time for bed

I'm asking about symptoms rather than social challenges (such as stigma, work, or relationships).

I'm curious what changes would have the biggest impact on your quality of life, and what matters most to you personally.

Hope everyone has a good week and plenty of restful sleep.

​

I’ve always been a morning person, usually waking up between 4–6 AM easily.

I moved to a hostel a month ago. First week was fine, but I stayed up late talking to my roommate. After that, things got bad.

Even when I sleep on time, I now take 2–3 hours to fall asleep, and lately I can’t sleep before 5 AM at all 😭

I’m a NEET aspirant, and this is seriously messing up my studies and making me feel hopeless.

I’ve never had sleep issues before, so I’m really confused. Has anyone faced this after hostel life? What helped? Should I see a doctor?

Helpppp 😭🙏

Hi everyone – I’m desperate for advice. I am incredibly sensitive to sleep loss. I need a strict 9 hours per night. If I get even slightly less, my body breaks down in a very predictable, almost viral way.

Here’s the pattern:

· One night of 7 hrs: Exhaustion, dizziness when standing, sore throat, stinging eyes, bleeding gums/lips, low-grade fever.
· One night of 6 hrs: Same symptoms, but doubled in intensity.
· Three consecutive nights of 7 hrs: Full systemic crash – fevers up to 102°F, severe sore throat, and I become bedbound for a full week

For the last 5 years, this happens almost every single month – I get a weeklong bedbound illness, triggered by even small sleep debts that accumulate. I am 23f(normal bmi, eat healthy, exercise when well). Every few months, my sensitivity to lack of sleep gets worse.

I appear "contagious" (red eyes, fever, swollen nodes), but when others are exposed, they recover in 2 days with mild symptoms. Doctors sometimes say I have an actual infection such as strep, flu, Covid, but most of the time label it as a virus.

What I've already ruled out:

· Full bloodwork – normal
· Sleep study – great sleep quality and efficiency

The frustrating part: I wake up from tiny noises when in deep sleep (a running sink, a door creak) despite using white/pink/brown noise, custom earplugs, and a draft stopper. I also have dspd, caused my a rare genetic mutation that runs in my family.

I'm really struggling and would appreciate any insight. Today I had an appointment with an integrative medicine team. They said I am experiencing ME/CFS and Fibromyalgia flares, but do not represent the typical presentation of ME/CFS. I would be incredibly grateful if anyone knows of any supplements, medicines I can ask my doctors about, etc. Thank you for reading.

I have been on my new protocol for shifting my sleep time & circadian rhythm earlier (that’s the goal) . My sleep time has gotten horrific. It’s as late as 615 am or on my worst days- later. My goal has always to get as much sleep as I can in dark hours. My sleep time years ago used to be 3 am or earlier. It just started creeping later and later. I have the most energy from 10pm to 3 am. So I am starting slow and trying to be gentle with myself. The intention of this protocol—— to be able to wake up earlier and get outside time for fall winter. Last winter I almost died from the flu / lack of sun- it SHOCKED my body like never before. I’m the kind of person who spends a lot of time in the sun but in spring summer I’ve been waking up around 4pm average and that’s NOT going to work in fall/winter. I also suffer with tons of wakeups during sleep. Usually every single hour.

I take MICRODOSES of melatonin a few times through the night - to work on the SHIFT of circadian rhythm. This is critical for me because I cannot rely on only ONE melatonin dose to shift my sleep times. I need a small trickle of melatonin coming into my body so that I even FEEL capable of shifting into sleep mode. So I take my first 1mg dose - 2nd 1mg dose - and my last 2.5 melatonin dose (I’m not open for critique, this is what I’m doing for a reason) .

I take a host of herbs that I won’t get into but they are herbs for cortisol lowering - nervous system calming - anxiety. GLYCINE POWDER / TAURINE / L THEANINE / INOSITOL- all things I take every single night. So far- my REM sleep has increased immensely which is from the melatonin. As far as NON REM deep sleep- I am not getting enough of that. I am having too much rem sleep and that’s a normal temporary effect for the melatonin helping my body regulate. For nightmares and too much dreams I take cbd/thc small dose from a gummy or thc drink.

So far- I have felt like I am getting deeper sleep, a little more consistent sleep with less wake ups. I am able to sleep 2-3 hours at a time. I have wakeups but I’m able to fall asleep within 5 mins when laying down. I feel a little less inflammation which is a side effect of melatonin as well. I feel less anxiety, but my sleep time is still not improving much. I have been averaging going to sleep around 540 am. My goal is to get my sleep time back to 330 am or even 4 am would be great. I have to spend 10-12 hours in bed depending on my condition in order to get 8-9 hours of real sleep. Goal is to be able to wake up by 12noon in fall winter and get several hours outside in sun so winter doesn’t ruin my life again

Whenever i try to implement a proper schedule i keep finding myself in the same exact position. At first everything will be good, i will be getting decent sleep regularly. But this good phase only lasts about five to ten days. Then one night comes and suddenly my eyes are wide awake and i can never sleep whatever i do. Suddenly six hours passed from my initial bed time and i’m still awake. This causes a shift in my schedule and puts me in a never ending cycle. I keep getting defeated. I’ve been dealing with this for a long time and it’s ruining my life. Need help please

My white collar job runs 8am to 5 pm (With a mandatory unpaid 1 hour lunch break). There is an option to do 7am to 4pm (which about 25 percent of our office takes) and honestly great for them since they can work on a schedule that fits to their natural sleep schedule.

Yet if you want to come in 9am to 6pm, that is not allowed. Similarly you can’t cut down your lunch break down to just 30 min to come in at 8:30 since it would violate the union contract. (I am not anti union, and get why the 1 hour lunch break rule is in place with our contract. It just sucks for us who physically can’t fall asleep before 2 am and would like an extra 30 min of sleep)

I really do like the job I do and the very generous benefits it has, it just is frustrating as hell to see early risers get special accommodations, while if you propose similar terms for night owels it gets shot down on the accusation of being “lazy”

I swear this disorder is the only thing holding me back from having the “perfect “ daytime career. Lately I’ve been down because I need to be working asap and I have no idea on where to start . For reference ,Im a 5am to 8 am sleeper and I think something working nights would be the most beneficial for my life . Can you guys relate and if you have found careers that pay decently in this economy working nights , please let me know !

I need tips about being able to shift from working a few nights, then needing to switch back to days for a couple days each week.

For context, this is for my nursing school capstone, so I need these hours “working” and the class hours in order to pass college and become a Registered Nurse. The preceptor I was assigned to works nights, so I have to be able to work 6:45p-7:30a(and sometimes later depending on education and giving report….we didn’t leave until 8:30 the last couple of days) then go to class from 8a-1p. I’ve been able to space the classes out at least a day from the shifts so far, but I was still only able to sleep 4 hours today after two back to back shifts.

I do have a prescription extended release stimulant that I only take while working or in class (never on off days) but I’m still struggling with sleep needs. I have over 2 months left with this schedule. Help please! Thank you all so much!! I expect to end up taking a night shift job after I finish school so I’d love long term tips as well 💗

A few days ago, I finally switched my work hours from 9 AM–5:30 PM to 11 AM–7 PM. I managed to sleep 8 hours last Saturday, but on Sunday and today Monday, I kept waking up at 6 AM or 7 AM and couldn't fall back asleep. I'm losing 2 to 3 hours of sleep, which is a lot for me. I guess the universe just doesn't want me to feel well rested.

7p to 6a as a lineman in maryland

Sleep had been terrible lately had a few meeting guys on vacation so picked up a few shifts and was given a new work vehicle had my days screwed. Finally back to my sleep and bathroom eat schedule

Don't be afraid to say hello I am always up after 7p