Teenagers are often known for staying up late and struggling to wake up early. While this behavior is sometimes dismissed as laziness or poor time management, there is growing recognition that it may reflect a real biological condition known as Delayed Sleep Phase Syndrome (DSPS) or Delayed Sleep-Wake Phase Disorder (DSWPD). Teenagers with this condition are often referred to as “night owls,” not simply because of preference, but due to a genuine shift in their circadian rhythms. Understanding DSPS is essential for parents, educators, and healthcare providers to support teens who struggle to sleep and function on conventional schedules.

What Is Delayed Sleep Phase Syndrome?

Delayed Sleep Phase Syndrome is a circadian rhythm sleep disorder where a person’s internal body clock is significantly delayed compared to what is considered normal. In other words, individuals with DSPS naturally feel sleepy much later at night—often between 2 a.m. and 6 a.m.—and prefer to wake up correspondingly later, such as between 10 a.m. and noon.

In teenagers, this delay often becomes noticeable during puberty. Their biological clocks begin to shift, making it harder to fall asleep early even when they are physically tired. This change is part of a natural developmental phase, but for some teens, it becomes extreme enough to interfere with daily functioning, especially when school requires early wake-up times. As a result, teens with DSPS frequently experience chronic sleep deprivation, poor academic performance, and emotional challenges due to their misaligned sleep schedule.

Causes of DSPS in Teenagers

The exact cause of DSPS is not fully understood, but several contributing factors are known. Biological changes during adolescence play a significant role. During puberty, melatonin—the hormone that regulates sleep—begins to be released later in the evening. This delays the body’s natural cue to prepare for sleep. For most teens, this delay is mild and manageable, but for others, it becomes more severe, leading to DSPS.

Lifestyle factors can also exacerbate the condition. The widespread use of smartphones, computers, and other screens late into the evening exposes teens to blue light, which suppresses melatonin production and further delays sleep onset. Inconsistent sleep schedules, especially sleeping in late on weekends, can also disrupt the body’s natural rhythm and worsen the problem over time.

There may also be a genetic predisposition to DSPS. Studies have found that circadian rhythm disorders can run in families, suggesting a hereditary component. Furthermore, individuals with other mental health conditions, such as ADHD, anxiety, or depression, are more likely to experience DSPS, either due to shared biological mechanisms or behavioral factors.

Symptoms and Impact

The most obvious symptom of DSPS is the inability to fall asleep at a socially acceptable bedtime. Teens with DSPS often lie awake in bed for hours, unable to sleep until the early morning hours. Consequently, waking up early for school or other responsibilities becomes extremely difficult, and they often feel tired, irritable, or mentally foggy during the day.

Despite these struggles, teens with DSPS often sleep normally—sometimes even longer than average—when allowed to follow their natural schedule. For example, during vacations or weekends, they may go to sleep at 3 a.m. and wake up at 11 a.m. feeling fully rested. This can confuse parents and teachers, who may mistake the pattern for laziness or poor discipline, rather than a biological issue.

DSPS can negatively affect academic performance, social life, and mental health. Chronic sleep deprivation is linked to mood disorders, poor concentration, and increased risk of accidents. Over time, a teen with untreated DSPS may begin to feel isolated or depressed, especially if they are frequently scolded or misunderstood for their sleep habits.

Diagnosis

Diagnosis of DSPS typically involves a thorough sleep history, often recorded in a sleep diary over one to two weeks. Some doctors may recommend actigraphy, where a wearable device tracks sleep-wake cycles. A diagnosis is made when a consistent pattern of delayed sleep onset and difficulty waking aligns with the symptoms of DSPS, and other medical or psychological conditions have been ruled out.

It’s important to distinguish DSPS from insomnia. While both conditions involve difficulty sleeping, insomnia sufferers typically want to sleep but can’t, regardless of timing. In contrast, individuals with DSPS sleep well when their schedule matches their body’s internal clock—they just sleep at non-traditional times. Someone with DSPS may not necessarily experience insomnia.

Treatment and Management

Treating DSPS involves gradually shifting the sleep schedule earlier—a process known as chronotherapy. This is done by setting a consistent bedtime and wake time and adjusting them slowly, usually in 15- to 30-minute increments every few days. Over time, this can help reset the circadian clock.

Light therapy is another effective tool. Exposure to bright light (especially blue-enriched light) in the morning shortly after waking can help shift the body’s rhythm earlier. This technique may use a light box that mimics natural sunlight and suppresses melatonin production, encouraging earlier wakefulness.

Melatonin supplements may also be used, typically taken a few hours before the desired bedtime. When used correctly under the guidance of a healthcare provider, melatonin can help teens fall asleep earlier by signaling the body to begin its nighttime routine.

Maintaining strict sleep hygiene is crucial. This includes avoiding screens in the evening, limiting naps, creating a dark and quiet sleep environment, and using the bed only for sleep. Consistency is key; even on weekends, wake-up and bedtimes should not vary significantly, as this can undo progress.

In some cases, if DSPS significantly impairs daily functioning and does not respond to behavioral changes, professional help from a sleep specialist may be necessary. Cognitive behavioral therapy for insomnia (CBT-I), modified for circadian rhythm disorders, can also be beneficial.

Supporting Teens with DSPS

Parents, teachers, and caregivers play a vital role in helping teenagers manage DSPS. Understanding that the problem is biological—not behavioral—can reduce blame and conflict. Advocating for school policies like later start times and providing a supportive environment can make a significant difference.

It’s also important to involve teens in their treatment plan. Encouraging self-awareness and responsibility over their sleep habits empowers them to take control of their health. With the right combination of strategies and support, most teenagers with DSPS can shift their sleep schedules and experience better rest and daytime functioning.

Conclusion

Delayed Sleep Phase Syndrome in teenagers is a real and often misunderstood condition. It goes beyond simple night owl behavior and represents a significant misalignment between a teen’s internal clock and societal expectations. With the right diagnosis and a combination of behavioral strategies, light therapy, and consistent routines, teens can manage DSPS effectively. Recognizing and addressing this condition not only improves sleep but also enhances academic performance, mood, and overall well-being.

This article was created using OpenAI’s ChatGPT on May 16, 2025 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

By Brandon Peters, MD

It can be downright painful to drag yourself out of bed at an hour earlier than you are used to waking. Sometimes it is simply necessary to wake and get up early, however. What are the best ways to wake and get up early? Discover how to accomplish this with simple changes—such as alarm clocks, morning sunlight, and caffeine—that you can implement immediately that may have lasting benefits.

Changing Your Wake Time May Depend on the Purpose

Consider whether you need to wake up early once, such as to catch an early flight, or if you are adapting to a new schedule that shall persist. This will help determine what solutions or techniques should be considered to help you get up early. It may also be helpful to reflect on what your relationship to your alarm clock says about your personality. Difficulty waking may suggest underlying problems with the amount or quality of sleep.

Making Long-Term Changes to the Timing of Sleep

If possible, especially if this is a long-term adjustment to your sleep schedule, try to make changes gradually. For children or adolescents getting ready to resume school as the summer draws to a close, it is much easier to plan ahead and start waking earlier in the week or two before the first day back.

Begin by setting an alarm in the morning that is close to your current, natural wake time. Then, day by day, move the wake time earlier by 15 minutes. This could be adjusted as quickly as necessary or as slowly as comfortable. As a general rule, it takes 1 day to adjust to every 1-hour change in the timing of sleep (such as with jet lag). The wake time may be comfortably moved earlier every few days, for example.

Try to keep a regular bedtime and go to bed when feeling sleepy to avoid insomnia. It will not be helpful to crawl into bed early without feeling sleepy: it will just take longer to fall asleep. This desire for sleep will gradually shift earlier in increments, too. Listen to your body, spend time relaxing in the hour before your bedtime, and go to bed when you naturally feel sleepy. These incremental adjustments may help you to wake up more easily.

To optimize your sleep, maintain a regular sleep schedule (with consistent bedtimes and wake times) even on weekends or days off. To reinforce the wake time, get 15 to 30 minutes of morning sunlight upon awakening. If possible, roll out of bed, throw on clothes, and immediately go outside. Do not wear sunglasses or a hat; let the light hit you in the face (especially your eyes). The fresh air will wake you and the light will help to align your circadian rhythm and sleep pattern. If necessary due to where you live, consider the use of a specialized light box. Getting morning light exposure can be especially helpful for night owls with delayed sleep phase syndrome.

Reinforcing the Wake Time with Solutions and Determination

Beyond making gradual adjustments and reinforcing the circadian rhythm with light exposure, there can be other solutions that may prove helpful to wake and get up early. Consider these potential options and solutions:

Set a loud, obnoxious alarm that is disruptive to your sleep.
Put the alarm clock across the room so that you physically have to get up to turn it off. Don’t go back to bed once you are up.
Consider setting multiple alarms on different devices (alarm clock, phone, etc.).
Set the alarm as late as possible so that you don’t have an option to hit snooze, but have to get up immediately—or be late.
Recruit others to help you wake up, such as members of the household who may already be awake or someone who can call you until you are up.
Once out of bed, immediately go to the shower.
Morning exercise or getting outside may also help to keep you awake.
Consuming caffeine may clear morning sleepiness until you naturally start to wake.
Avoid the use of sleeping pills as these may cause morning hangover effects.

Once you are awake and out of bed, you may still have a desire to return to sleep due to sleep inertia. This may be profound if you are waking significantly earlier than your usual wake time. It may feel like the middle of the night, and you may just want to crawl right back into bed. If this persists, you may consider reasons that your sleep is not as restful as it should be.

Make certain that you get enough hours of sleep to feel rested. Sleep needs vary, but most adults need 7 to 9 hours of sleep. As we get older, beyond the age of 65, the average sleep need may decrease slightly to 7 to 8 hours. If you don’t get enough sleep at night, it will be more difficult to wake up.

Treating sleep disorders may also be necessary to make it possible to wake and get up early feeling rested. Insomnia may insidiously undermine sleep, reducing the total amount and compromising the quality. Restless legs syndrome (RLS) may make it hard to fall asleep. Obstructive sleep apnea may also fragment sleep, leading to excessive daytime sleepiness and other symptoms. If one of these conditions is present, testing and treatment may be necessary to resolve the difficult waking.

In some cases, morning sleepiness may require further treatment. When it is due to a sleep disorder (sleep apnea, narcolepsy, or shift work sleep disorder) and interferes with daytime function, prescription stimulant medications may be used. These medicines may include modafinil (Provigil), armodafanil (Nugivil), or others such as methyphyenidate (Ritalin). Speak with a board-certified sleep medicine physician if you feel like you are struggling more than you should be.

As you adopt these changes to wake and get up early, initially have a fallback plan. Don’t just start by setting one alarm 2 hours before you naturally wake up and expect to jump out of bed refreshed; it may not go well. Consider ways to adjust gradually and use the recommendations above to help reinforce this change. Get help from others, including a sleep doctor if needed, to keep you on the right path. It can also be helpful to acknowledge that with determination and grit you can do it. Don’t allow yourself to go back to bed. The first few days will be the most difficult, but it will get easier.

Brandon Peters, MD, is the author of Sleep Through Insomnia, a neurology-trained sleep medicine specialist at Virginia Mason Medical Center in Seattle, and former adjunct lecturer at the Stanford Center for Sleep Sciences and Medicine.

Night Owls or Delayed Sleep Phase Syndrome in Teenagers