Revenge Bedtime Procrastination vs. Delayed Sleep Phase Syndrome: Which One Is Keeping You Up?
I’ve always had issues with sleep. As a entrepreneur who was diagnosed with ADHD later in life, I can confidently tell you that my sleep patterns have always been unconventional, to say the least. Problems like difficulty falling asleep, staying asleep, and waking up refreshed are as familiar to me as the back of my hand. These issues, while not being part of the official diagnostic criteria for ADHD, have one of the most disruptive impacts on all arenas of my life, from my work performance to my intimate relationships.
One sleep issue I discovered that's particularly linked to ADHD is Delayed Phase Sleep Syndrome (DSPS). It's an extreme “night owl” tendency where the person with DSPS literally can’t fall asleep until the wee hours of the morning, and then waking up at anything resembling a conventional time feels like an uphill battle. According to the American Academy of Sleep Medicine, those with DSPS can fall asleep and wake up just as easily as everyone else but their internal clock is shifted two or more hours later than most people.
This condition leaves those who have it feeling most alert and energized during the hours when everyone else is fast asleep, becoming an unwilling participant in solitary late-night activities. This late-night stimulation further pushes circadian rhythm out of sync, often making sleep feel elusive until the early morning hours.Trying to force yourself to conform to a socially conventional sleep schedule feels like an exercise in futility.
Sadly, many clinicians misdiagnose this with anxiety or insomnia, prescribing medications that don’t really address the root cause. Delayed sleep phase syndrome is closely related to ADHD, and more people, especially women, are getting correctly diagnosed only after years of struggling with treatments for misdiagnosed sleep disturbances.
The concept of revenge bedtime procrastination also comes up frequently in the ADHD community, particularly on social media platforms like TikTok. However, it's essential to distinguish between this and DSPS. Revenge bedtime procrastination is not a clinical diagnosis and involves deliberately staying awake to enjoy personal activities like scrolling through social media or streaming shows, driven by a desire to reclaim some “me time” after spending the entire day on obligations.
On nights when my brain is screaming for stimulation or relaxation before giving in to sleep, I might find myself indulging in this revenge bedtime procrastination. Realizing that DSPS is an actual clinical condition listed under circadian rhythm sleep-wake disorders means we can seek out treatment and strategies that actually work. Many techniques touted for better sleep won’t work for this specific condition and willpower alone will not solve the problem.
When trying to differentiate between revenge bedtime procrastination, general disorganization, and DSPS, practicing radical self-acceptance and mindful awareness has been invaluable. If you’ve tried blackout curtains, white noise machines, earplugs, and a sleep mask, your sleep difficulties may be due to DSPS rather than procrastination or poor time management, and it’s worth looking into more deeply.
Female entrepreneurs already face numerous challenges, and having DSPS can feel like an additional barrier to success. Many of us might find ourselves forced to work late into the night or start our days groggy and irritable, impacting everything from mood to executive functioning. Some might unknowingly become self-employed because they simply can't adhere to traditional office hours.
To cope better, there are two primary treatments: melatonin supplements and light therapy. Light therapy, which involves increasing exposure to bright light shortly after waking and reducing it before bed, helps those with DSPS recalibrate their sleep cycle gradually. Even on overcast days, natural daylight works better than any indoor light. Combining this with small, incremental shifts in bedtime and wake-up times (about 15 minutes earlier every few days) makes a noticeable difference.
Melatonin supplements are also very helpful for many with this condition. It can take some trial and error to find the right dosage and timing, taking about 3 milligrams of melatonin in the evening until a more optimal sleep cycle is established and gradually reducing it to 1-2 milligrams for maintenance is the most frequently recommended approach.
We need to prioritize self-acceptance and remain open to learning about our unique needs to enhance both quality of life and productivity. If you suspect you or someone you care about might be dealing with DSPS, I encourage you to research further, consult with a sleep specialist, and explore the suggested treatments. Regaining control over our sleep can significantly impact our overall well-being and success.
Remember, you’re not alone in this journey, and understanding your sleep pattern is a vital step toward thriving both personally and professionally.
Feel free to DM me on LinkedIn or Instagram @coachdiannwingert or send me an email at diann@diannwingertcoaching.com. I'd love to hear your thoughts! If you'd like to hear the full episode on the ADHD-ish Podcast, you can do that here.