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Not Your Average Journey - Journey to Beating Delayed Sleep Phase Syndrome

Discussion in 'BlackHat Lounge' started by xxf8xx, Nov 5, 2012.

  1. xxf8xx

    xxf8xx Supreme Member

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    Hi everyone. It is currently 5:42PM EST, and I just woke up 20 minutes ago. I have not been diagnosed with DSPS but I strongly believe I have it and don't feel like dealing with doctors who will only tell me I have insomnia or something I know I don't have. For those who don't know, DSPS is a disorder which causes the internal clock (circadian rhythm) to be pushed back by a couple to hours, or by a LOT of hours. For me it's the latter. I usually don't fall asleep until 5am, sometimes earlier, but usually later than that. This is, and will, cause problems in my everyday life. I'm graduating from college soon and will need to be ready to beat this thing and get up at a normal time.

    So what are my plans/goals?

    For starters, I want to go to bed and wake up at the same time everyday. I want to wake up when my alarm goes off, and no matter what, never use the snooze button and instead, immediately get up and go about my day, even if I didn't get any sleep at all. I also want to try to use my bed for the essential 2 things beds are made for, sleep and sexy time.

    I also have a bottle of 5mg Serotonin tablets. These release the chemical that tells your body it's bed time. They didn't really work for me in the past, but I will be using them again. I will also be using flux religiously, instead of turning it off and not using it at all.

    Day 1 plans: Tonight is going to be an all nighter. There's no way in hell I'm going to be able to go to bed in 6 hours of being awake. If I can't make it all day tomorrow I'm going to take a maximum 1 hour nap and get right back to it. I'm going to spend my night/morning catching up on homework and projects, maybe a little IM stuff.

    If anyone wants to chat I'll be hanging out in the BHW IRC channel all night.

    Finally, I understand this community is not really meant for this kind of thing and maybe I should make my journal on a sleep forum, but I am attached to this forum and the members here and prefer to do it here. If anyone else has any sleep troubles and wish to chime in, feel free to do so.

    Here's to a new life!

    Cheers,
    xxf8xx
     
  2. Dagreyon

    Dagreyon Jr. VIP Jr. VIP

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    Here's what I would do:
    1. Be as active as possible during the day.
    2. Don't take naps.
    3. Stay on a steady sleeping routine.
    4. Set an alarm clock for the same time every morning.

    After a while your body will hopefully get used to this routine where you won't have to wake up to an alarm every morning. Just my two cents, but either way, I wish you luck!
     
  3. Sephirot_90

    Sephirot_90 Registered Member

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    Not eating for 12-16 hours can help people quickly reset their sleep-wake cycle, according to a new study from the Harvard Medical School. This discovery can drastically improve a person's ability to cope with jet lag or adjust to working late shifts.


    Scientists have long known that our circadian rhythm is regulated by our exposure to light. Now they have found a second "food clock" that takes over when we are hungry. This mechanism probably evolved to make sure starving mammals don't go to sleep when they should be foraging for food.


    The lead researcher Clifford Saper explains:


    The neat thing about this second clock is that it can override the main clock ... and you should just flip into that new time zone in one day.
    It usually takes people a week to fully adjust to a new time zone or sleeping schedule. To think that this new "food clock" hack can help you change your internal clock in one day is mind boggling.


    How does it work?


    Simply stop eating during the 12-16 hour period before you want to be awake. Once you start eating again, your internal clock will be reset as though it is the start of a new day. Your body will consider the time you break your fast as your new "morning."


    For example, if you want to start waking up at 2:00 am, you should start fasting between 10:00 am or 2:00 pm the previous day, and don't break your fast until you wake up at 2:00 am. Make sure you eat a nice healthy meal to jumpstart your system.


    Another example: If you are travelling from Los Angeles to Tokyo, figure out when breakfast is served in Tokyo, and don't eat for the 12-16 hours before Tokyo's breakfast time.


    Why does this work?


    Like everything else in our evolutionary history, it has to do with survival:


    "For a small mammal, finding food on a daily basis is a critical mission. Even a few days of starvation, a common threat in natural environments, may result in death," the study said.

    "Hence, it is adaptive for animals to have a secondary "master clock" that can allow the animal to switch its behavioral patterns rapidly after a period of starvation to maximize the opportunity of finding food sources at the same time on following days."

    The shift is a survival mechanism in small mammals that forces them to change their sleeping patterns, Fuller suggests. One starvation cycle is enough to override the traditional light-based circadian clock, the study suggests.

    "This new timepiece enables animals to switch their sleep and wake schedules in order to maximize their opportunity of finding food."

    Hope this helps
     
  4. xxf8xx

    xxf8xx Supreme Member

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    That's pretty interesting, however, one thing I forgot to mention is that I usually sleep a full 12 hours every night. Sometimes as high as 15 hours, so, I don't think fasting will help. I do however want to start eating a nice healthy balanced diet.
     
  5. r4ys--

    r4ys-- Junior Member

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    I know how you feel bro. I once suffer the same problem.
    Can't sleep at night, and start feeling sleepy at 7 in the morning.
    I'm active in sport (represent my uni in rugby i.e. heavy training in the evening, tournament almost every weekends)
    IMO eat a healthy diet and being active in sport sometime doesn't really contribute to a proper sleep.

    I get over it by getting motivated (depression somehow affect sleep pattern)
    I stop using computer/play games etc 1-2 hour before sleep to slow down my brain activities
    Drink only plain water 4-5 hours before sleep
    Get onto bed early and call a friend/gf to "calm down" before sleep
    (talking and sharing with someone that want to talk to you somehow makes people relax thus sleep better)
    Manage to get over my sleeping disorder without using any medication, within a few months after suffering for almost 2 years.

    Anyway OP,
    good luck in getting over DSPS :)
     
    • Thanks Thanks x 1
  6. xxf8xx

    xxf8xx Supreme Member

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    That was a very thoughtful comment. Just wanted to thank you for that. I've been dealing with this ever since gr 8 or gr 9. So like 8 years now. Wow. Hopefully I will get through it as soon as possible though.

    Cheers,
    xxf8xx
     
  7. orzyman

    orzyman Senior Member

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    am surely going to try this out and see
     
  8. Corydoras007

    Corydoras007 Regular Member

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    Quite common among IMers. I'd suggest spending some time out in the sun (without shades) after an all-nighter and doing something active that will keep you awake throughout the day . I usually set a schedule to follow so I don't end up going home and sleeping at ridiculous hours. E.g. 0800-1200 for surfing, 1230-1330 for lunch with the gf, 1400-1600 check out some friends, 1630- 1800 walk around town... You get the point.

    The sun exposure helps regulate your sleep patterns by producing melatonin that helps with sleep! Most IMers work indoors so the lack of sunlight messes up our sleep patterns. Another great tip is take a nice hot bath before dinner and drink a lot of water before you sleep. Having sex with the gf always helps too. When all that is done, I'm usually down for the count within seconds when closing my eyes and wake up in the morning feeling great!
     
  9. xxf8xx

    xxf8xx Supreme Member

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    Well, it's 8am. Was feeling a little tired but I'm actually not that bad now. Going to make a coffee and get the day going :)
     
  10. xxf8xx

    xxf8xx Supreme Member

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    Ok so, this whole experiment was a huge failure. Woke up at 5pm again today. I'm going to seriously consider getting my ass in gear and going to get a referral for the sleep clinic. For now, I'm just going to start taking my multi-vitamin and fish oil consistently again and see if that has any effect.

    I was also looking into sleep disorders today and found that I may have Hypersomnia. Going to look into it more later.

    Going to spend my time tonight coding a bot :)
     
    Last edited: Nov 13, 2012
  11. dariobl

    dariobl BANNED BANNED

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    Mate if you are sleeping for 12 - 15 hours a day that means you are not active at all, you need to start doing some sport, or at last buy yourself a stepper or a room bike and do some exercise, or just go outside and take a good and long walk for like 5 or more kilometers. That will help you for sure.

    I usually sleep for 3 or 4 hours per day and that's in most cases enough for me, only if i am doing a lot of work then i take an hour or hour and half nap. And i usually go to sleep at 4 - 5 -6 AM and wake up at 8 - 9 AM.And i don't feel like i have an issue i just does not feel like i need to sleep :), ok sometimes when i have busy nights i do feel sleepy but a coffee and redbull fix the thing :D.

    All in all mate you must become more active.
     
  12. mbreezy

    mbreezy Regular Member

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    Kind of a random though but: were you ever tested for mono?

    Getting a good work out in the morning always helped with my sleep.
     
  13. xxf8xx

    xxf8xx Supreme Member

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    I go to the gym on a regular basis. Being active does not help. I have tried diet/exercise changes and they do not have any effect on my sleep cycle. I can tell you it is for sure a sleeping disorder. Those who do not experience what I experience will just consider people like me "lazy" but in fact, it is nothing like that. It's not that I'm lazy or that I'm not active, it's that sometimes I am in such a zombified state in the morning that I don't even remember turning off my alarm. I have missed exams because I have subconsciously woken up and turned my alarm off.

    This has been going on for my whole life since about grade 8 now. So it is not mono. I have never had mono and hope to never get it though haha. Had strep 6 times in 2 years though and every time I was scared it would be mono. Good thing it wasn't!

    As for working out, like mentioned above I do work out on a regular basis, and it does not help. Also, it's not really falling asleep that's the problem. Well, I mean it is since I don't sleep until an odd hour, but it's more waking up that's the problem. My brain runs on zombie autopilot and just turns off the alarm that's in another room in my house, and walks me back to bed.

    I kind of want to look into a prescription for Aderall. I heard you can wake up and take one, go back to bed, and then you'll be awake in about an hour. It's used to treat ADHD and stuff. Going to have to see what the doc says.
     
  14. dariobl

    dariobl BANNED BANNED

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    Have you tried taking some natural herbal pills for sleeping disorder ? For example pills of Melissa ? You can read more about it here http://melissasleepaid.com/ and you can buy them in almost any drug store or on ebay / amazon.
     
  15. xxf8xx

    xxf8xx Supreme Member

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    Yet again another wake up at 5pm. Didn't get to bed until 7am. Tomorrow I'm going to try my damn best to wake up at 10am no matter what happens. I really need to force myself to get up. Sounds easy for a lot of people but when you're brain controls you it's very difficult. 10am tomorrow. No excuses.
     
  16. tomsko

    tomsko Regular Member

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    I have DSPS too, but I actually enjoy it. The best thing about IM is that you can work whenever you want. Usually I go to bed 4-5am and wake up at 2-3pm, its not that bad.

    Anyways, good luck with your journey :)
    Id recommend you doing something physical before you try to fall asleep like 7 hours before your norm.
     
  17. xxf8xx

    xxf8xx Supreme Member

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    Seems like my brain is pretty much set to wake up immediately at 5pm now everyday. It's getting a little depressing because I am barely seeing any daylight, if any at al, anymore. I'm going to try pulling another all nighter. I don't think it will help much but it's the only way to make myself go to sleep at a decent time.

    This is proving to be a much more challenging journey than I had anticipated.