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Overcoming Chronic Insomnia: My Journey with Delayed Sleep Phase Disorder

Chronic insomnia transformed my life, pushing me into a delayed sleep phase where I naturally fell asleep around 5 AM and woke at 2 PM. Working a 9 to 5 job felt unbearable as I battled fatigue for over 230 nights since April 2012. I meticulously tracked my sleep patterns, caffeine intake, exercise, and even tried melatonin and Modafinil. My findings show that just an extra hour of sleep can significantly affect how quickly I fall asleep. This journey details my struggles and solutions for a better night's rest.

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Overcoming Chronic Insomnia: My Journey with Delayed Sleep Phase Disorder

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  1. My Year of Sleep Kathryn Snow

  2. “Chronic insomnia” – delayed sleep phase • Natural sleep time: ~5am • Natural wake time: ~2pm • Working 9 to 5: hell on wheels Background

  3. Started in April 2012 • ~230 nights • Previous nights’ sleep • Caffeine (yes or no, early or late) • Exercise • Vitamin D supplements • Alcohol • Melatonin • Modafinil Data

  4. Bed Times

  5. Amount of Sleep

  6. Wake Times

  7. Hours Sleep vs Bed Time 1 extra hour’s sleep = fall asleep ~10min later (95% CI: 2.4min,17min. p<0.01)

  8. Woke Up vs. Bed Time Wake up 1hr later = fall asleep ~15min later (95% CI: 9min, 21min. P<0.001)

  9. Caffeine vs. Bed Time

  10. Caffeine (none, early, late)

  11. Melatonin vs Bed Time

  12. Melatonin (none, 2mg, 5mg)

  13. Multivariable Analysis

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