Circadian Health Glossary

Advanced Sleep Phase Syndrome (ASPS)

ASPS is a circadian rhythm sleep disorder characterized by an individual's tendency to fall asleep and wake up much earlier than the societal norm. People with ASPS may find themselves growing sleepy in the early evening, sometimes as early as 6 to 8 PM, and waking up before dawn, around 4 to 5 AM, without the ability to fall back asleep.

Symptoms of ASPS

ASPS is characterized as an altered sleep pattern, but it comes with a mix of symptoms that can affect an individual’s daily life:

  • Early evening sleepiness

  • Difficulty staying awake in the evening

  • Early morning awakening

  • Difficulty falling back asleep

  • Daytime sleepiness

Causes Behind ASPS

The root cause of ASPS is unknown, though several factors are believed to contribute to its development:

  • Genetic predisposition: ASPS can run in families, indicating a possible genetic link.

  • Changes in the circadian rhythm due to aging: Older adults are more likely to develop ASPS, potentially due to shifts in their internal biological clocks.

  • Medical conditions: Certain neurologic disorders and other medical conditions can influence sleep patterns.

  • Disrupted sleep patterns: Environmental factors, such as jet lag or shift work.

Diagnosing ASPS

Diagnosing ASPS requires a thorough evaluation by a healthcare professional, who will review the individual’s sleep history and symptoms. In some cases, a sleep study (polysomnography) might be recommended to rule out other sleep disorders and confirm the diagnosis of ASPS.

Treating Advanced Sleep Phase Syndrome

While there’s no one-size-fits-all solution, treatment typically focuses on adjusting the individual’s circadian rhythm. Some of the most effective strategies include:

  • Light therapy: Exposing oneself to bright light in the morning can help delay the body’s melatonin production, gradually shifting the sleep phase to a later time. Check our detailed blog post about light therapy.

  • Chronotherapy: This involves systematically delaying the individual’s bedtime and wake time in small increments until the desired sleep schedule is achieved.

  • Sleep hygiene: Adopting a routine that promotes good sleep can enhance sleep quality and duration. This includes maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding caffeine and electronics before bed.

  • Melatonin supplementation: Taking melatonin in the evening, under a healthcare provider’s guidance, may help recalibrate the body’s internal clock.

Related Definitions

CIRCADIAN HEALTH Circadian Rhythm Melatonin Chronotherapy Sleep Hygiene Sleep