ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Free and Easy Solutions for Sleep Problems (Delayed Phase Sleep Disorder and Non-24 Hour Wake-Sleep Disorder)

Updated on March 26, 2013

For more than 15 years, I have suffered from DSPS (Delayed Phase Sleep Disorder). I wasn't able to sleep until the morning. It was creating lots of difficulties for my daily life. Unless I isolated myself from the world and followed my irregular sleep patterns, I have been deprived of sleep. The catch 22 of a person with DSPS: sleep deprivation if you try to adjust yourself to other people's sleep routine or irregular sleep hours that isolate you from the world. If you stick to 9-5 job, you feel like a ghost around people with early sleep rhythms, you always feel deprived of sleep if you try to adapt (To understand the person with a DSPS trying to work during the day, wake yourself at midnight and work).

Except light therapy, I tried almost everything to have regular sleep hours: sleeping pills, alcohol, herbal sleep supplements, melatonin supplements, no coffee-tea-coke, waking myself in the morning after few hours and not allowing myself to sleep till night. Nothing worked. Even waking myself up at 8:00 a.m for 5 years didn't work. Sleep supplements and melatonin actually helped me to sleep at night, but they didn't change my irregular circadian rhythm, so I was also sleeping during the day (With these supplements, I was sleeping all day long).

My last and desperate attempt to fix my problem was chronotherapy. For a person with DSPS, while it's almost impossible to sleep early it's very easy to delay the time of sleep. So, I delayed my sleep hours around the clock, I was sleeping an hour or two hours each day and after few weeks I was finally able to sleep around 9:00-10 pm. At first I was excited to finally have regular sleep hours, but it didn't last long. After weeks I was sleeping late again, and what was worse, my sleep hours was changing every day, although I wasn't trying to delay my sleep any longer. So for the last 6 months, my DSPS had turned into even worse sleep disorder: the non-24 hour sleep disorder which is caused by chronotherapy. With DSPS, although my sleep time was late, it was fixed; but with Non-24 it was changing around the clock every day, it was horrible.

Since my last attempt had made my situation even worse, I have stopped looking for a cure for my sleep disorders until the last week when I stumbled into a blog about the non-24. I don't know who the person is, but his or her blog was very helpful for me.The person managed to sustain regular sleep hours by applying several measures to block the white light, like using yellow glasses to filter the blue light emitted from the computer screens and white bulbs. Thanks to this blog, I understood the ROOT CAUSE of the sleep problems: WHITE LIGHT (CONTAINING BLUE LIGHT). But I didn't want to use yellow glasses or pay for additional devices, so I tried free-natural solutions to eliminate the root cause of the problem:

SOLUTIONS:

***SET COMPUTER BRIGHTNESS TO ZERO.

***NO WHITE OR BLUE LIGHTS AFTER IT GETS DARK (I ONLY USE A SMALL NIGHT LAMP WITH A YELLOW BULB)

Combined with my daily meditation and no-coke-coffee-tea (only one cup of coffee in the morning) policy, THESE SIMPLE SOLUTIONS WORKED FOR ME! For the first time in my life, I was able to sleep relatively early (1 a.m, I normally used to sleep at 6 a.m. when I had DSPS, and when I tried these methods I was also in 6.00 a.m-14:00 pm sleep-wake schedule). Before trying these solutions, I was never able to sleep earlier, no matter what time I went to bed; but for the last week I was finally able to sustain my early and regular sleep hours! I still sleep early and can't believe that the solution was that simple.

Most people believe that circadian rhythm sleep disorders like DSPS and non-24 are caused by insensitivity to the environmental cues. I'm not a physician or a medical doctor (though I have a PhD), but I think otherwise. My hypothesis is that people suffering from sleep disorders are extremely sensitive to the unnatural lights, to an extent that these unnatural lights disturb their circadian rhythms and suppress melatonin productions. Hence eliminating blue-white light can be the real solution for people like me.

Unfortunately most people even doctors don't understand the gravity of this situation and label us as if we're lazy bums. They think that if we have regular lives, we could have regular sleep schedule. But it's exactly the opposite; our irregular sleep rhythms make our lives irregular. Unfortunately, this condition forces us to take only freelance or research jobs, since day-time jobs turn us into zombie-likes. Sorry, English is not my native language, but I suffered from sleep disorders so long and so much that I wanted to share my experience & solutions to help people like me. Feel free to share my article as you like.



Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)