# Dealing with Delayed Sleep Phase Disorder

**URL:** <https://community.sleepfoundation.org/t/dealing-with-delayed-sleep-phase-disorder/129>\
**Category:** Sleep Disorders\
**Created:** [December 8, 2024, 5:00am UTC](https://community.sleepfoundation.org/t/dealing-with-delayed-sleep-phase-disorder/129 "2024-12-08T05:00:00Z")\
**Posts on this page:** 4\
**Page:** 1

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**Author:** ![RamonM\_88](https://yyz1.discourse-cdn.com/flex011/user_avatar/community.sleepfoundation.org/ramonm_88/32/15_2.png) [@RamonM\_88](https://community.sleepfoundation.org/u/RamonM_88)\
**Post date:** [December 8, 2024, 5:00am UTC](https://community.sleepfoundation.org/t/dealing-with-delayed-sleep-phase-disorder/129/1 "2024-12-08T05:00:00Z")

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I work a 9-5 but just can’t seem to get my sleep schedule on track. I feel like my body naturally just wants to fall asleep at like 3am and wake up at 11am. This seems to be called delayed sleep phase disorder. How can I change my sleep schedule? Every time I try waking up early I just feel like shit and then still stay up late that night. Any advice is appreciated.

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**Author:** ![FarmerInTheDell](https://avatars.discourse-cdn.com/v4/letter/f/da6949/32.png) [@FarmerInTheDell](https://community.sleepfoundation.org/u/FarmerInTheDell)\
**Post date:** [December 9, 2024, 7:05pm UTC](https://community.sleepfoundation.org/t/dealing-with-delayed-sleep-phase-disorder/129/2 "2024-12-09T19:05:34Z")

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I’ve learned recently that some people are actually genetically predisposed to have certain sleep schedules. Not really sure if that’s a disorder or not.

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**Author:** ![sleepykels](https://avatars.discourse-cdn.com/v4/letter/s/53a042/32.png) [@sleepykels](https://community.sleepfoundation.org/u/sleepykels)\
**Post date:** [December 9, 2024, 7:05pm UTC](https://community.sleepfoundation.org/t/dealing-with-delayed-sleep-phase-disorder/129/3 "2024-12-09T19:05:34Z")

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I struggle with this as well. I found the best thing you can do is set a consistent bed and wake time and follow that rigorously. It’s hard at first, you’ll wake up exhausted and have some bad days, and then you’ll struggle to fall asleep that night. But I found that after a few weeks your body starts to adjust. It’s all about self-discipline, you got this!

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**Author:** ![PoppieRoach](https://avatars.discourse-cdn.com/v4/letter/p/4da419/32.png) [@PoppieRoach](https://community.sleepfoundation.org/u/PoppieRoach)\
**Post date:** [December 9, 2024, 7:05pm UTC](https://community.sleepfoundation.org/t/dealing-with-delayed-sleep-phase-disorder/129/4 "2024-12-09T19:05:34Z")

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This might seem like an odd suggestion, but I used to struggle with this and then I went on a week long camping trip. My body started getting used to falling asleep when it gets dark and waking up when the sun comes up, it’s like a reset. I think a big reason people struggle with this is that our lifestyles are different from what how our brains have evolved to live (phones, tv, office jobs etc.)