Comorbid Conditions Symptom Tests

[Self-Test] Could You Have Delayed Sleep Phase Disorder?

Are you an extreme night owl? Is falling asleep at a “normal” hour seemingly impossible for you? Do you feel awful when you’re forced to wake up at a socially conventional time? These signs could point to delayed sleep phase syndrome, a type of sleep disorder.

By ADDitude Editors Verified Updated on January 27, 2025
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Delayed sleep phase syndrome (DSPS), also known as delayed sleep phase disorder or delayed sleep-wake phase disorder, is a circadian rhythm sleep-wake disorder characterized by an inability to fall asleep and wake up at socially acceptable times. Individuals with DSPS, because of differences in their internal clock, naturally sleep and wake more than two hours later than most people.

DSPS is often mistaken for insomnia and poor sleep hygiene. But initiating and staying asleep actually comes easily for those with DSPS, as does waking up, so long as it lines up with their body’s natural sleep-wake times. Those with DSPS may also have poor sleep hygiene, but challenges falling asleep at socially conventional times may still occur even with healthier habits because of underlying circadian rhythm differences.

DSPS is linked to other conditions, including depression and attention deficit hyperactivity disorder (ADHD).1 2

Clinicians use sleep diaries, sleep tests, and actigraphy devices (usually a wrist device that monitors sleep) to diagnose DSPS and rule out other sleep disorders. Treatment for DSPS comprises light exposure therapy, melatonin supplements, and sleep-wake time adjustments.

Answer the questions below to see if you may be showing signs of delayed sleep phase syndrome. Share your results with your doctor.

This self-test, drafted by ADDitude editors, is informed by criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This self-test is designed to screen for the possibility of delayed sleep phase syndrome, and it is intended for personal use only. This self-test is not intended as a diagnostic tool.

Sleepiness sets in much later (usually more than two hours later) for me than the time most would consider normal.

I struggle to fall asleep at an earlier hour, even under the right conditions (a dark and quiet room, comfortable temperature, no screen use, etc.)

Once sleepiness sets in, I am able to fall asleep easily.

Once I fall asleep, I have no problem staying asleep.

When I am able to sleep and wake up on my own time, I wake up feeling refreshed.

Getting up at a “normal” hour is extremely difficult for me. It’s like my body isn’t made for it.

When I wake up at a “normal” or conventional time, I feel excessively sleepy during the day.

I experience morning confusion when I wake up at a “normal” time.

I have problems at work, school, and/or in my social life because of my sleep schedule.

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Delayed Sleep Phase Disorder: Next Steps

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1 Murray, J. M., Sletten, T. L., Magee, M., Gordon, C., Lovato, N., Bartlett, D. J., Kennaway, D. J., Lack, L. C., Grunstein, R. R., Lockley, S. W., Rajaratnam, S. M., & Delayed Sleep on Melatonin (DelSoM) Study Group (2017). Prevalence of Circadian Misalignment and Its Association With Depressive Symptoms in Delayed Sleep Phase Disorder. Sleep, 40(1), 10.1093/sleep/zsw002. https://doi.org/10.1093/sleep/zsw002

2 Bijlenga, D., van der Heijden, K. B., Breuk, M., van Someren, E. J., Lie, M. E., Boonstra, A. M., Swaab, H. J., & Kooij, J. J. (2013). Associations between sleep characteristics, seasonal depressive symptoms, lifestyle, and ADHD symptoms in adults. Journal of attention disorders, 17(3), 261–275. https://doi.org/10.1177/1087054711428965