Advanced Sleep Phase Disorder: When Early to Bed Becomes a Challenge

Advanced Sleep Phase Disorder (ASPD) is a circadian rhythm sleep disorder that affects the timing of an individual’s sleep-wake cycle. People with ASPD experience an overwhelming urge to fall asleep and wake up very early, often hours before the typical schedule, making it challenging to stay awake in the evening and participate in nighttime activities. In this guide, we will delve into ASPD, its causes, symptoms, diagnosis, and management strategies.

Understanding Advanced Sleep Phase Disorder

1. Altered Circadian Rhythm:

  • In individuals with ASPD, the body’s internal clock is shifted earlier than the usual 24-hour cycle. This results in a premature desire to sleep and wake up.

2. Early Sleep Onset:

  • People with ASPD typically fall asleep much earlier than desired, often between 6:00 PM and 8:00 PM.

3. Early Wake-Up Time:

  • They also wake up very early, often between 2:00 AM and 5:00 AM, regardless of their sleep duration.

Causes and Risk Factors

1. Genetics:

  • There is evidence to suggest that genetics may play a role in the development of ASPD, as it tends to run in families.

2. Aging:

  • ASPD may become more prevalent with age, with some individuals experiencing a natural shift in their sleep-wake patterns.

Symptoms of Advanced Sleep Phase Disorder

1. Early Evening Sleepiness:

  • Individuals with ASPD often experience overwhelming sleepiness in the early evening, making it challenging to stay awake.

2. Early Morning Awakening:

  • They consistently wake up very early, often well before the desired wake-up time.

3. Decreased Evening Alertness:

  • As a result of the early sleep schedule, people with ASPD tend to feel less alert and productive in the evening.

Diagnosis and Assessment

1. Clinical Evaluation:

  • A healthcare provider or sleep specialist will conduct a thorough evaluation, including a review of the individual’s sleep history and daily routines.

2. Actigraphy:

  • Actigraphy, a monitoring method that tracks sleep patterns, may be used to assess the timing of sleep onset and wake-up times over an extended period.

Management and Treatment

1. Light Therapy:

  • Light therapy, which involves exposure to bright light in the evening, can help shift the circadian rhythm to a later time. This may be done under the guidance of a healthcare professional.

2. Gradual Schedule Adjustments:

  • Gradually adjusting bedtime and wake-up times by 15-30 minutes later each day can help individuals with ASPD align their sleep schedule more closely with societal norms.

3. Sleep Hygiene Practices:

  • Maintaining good sleep hygiene, such as maintaining a comfortable sleep environment and following a regular sleep schedule, can help improve sleep quality.

4. Cognitive Behavioral Therapy:

  • Cognitive-behavioral therapy for insomnia (CBT-I) can be effective in addressing behaviors and thought patterns that contribute to ASPD.

5. Medications:

  • In some cases, healthcare providers may prescribe medications to help individuals stay awake in the evening and delay sleep onset.


Advanced Sleep Phase Disorder can significantly impact an individual’s daily life, making it challenging to engage in evening social activities or work commitments. Recognizing the symptoms and seeking professional evaluation is crucial for effective management. With the right strategies, individuals with ASPD can gradually adjust their sleep-wake schedule and improve their overall quality of life by aligning with societal norms. Consulting with a healthcare provider or sleep specialist is recommended to determine the most appropriate treatment approach for each individual.

1 thoughts on “Advanced Sleep Phase Disorder: When Early to Bed Becomes a Challenge

  1. Lion January 18, 2024 at 7:15 am

    The ‘Thought Detective’ activity has been a real eye-opener for me. I didn’t realize how much my thoughts were affecting my sleep. Thanks for this insightful tool

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