睡眠时相延迟

诊断

睡眠相位后移，也称为睡眠 - 清醒时相延迟障碍，诊断该疾病时，医疗护理专业人员会综合考虑您的家庭和病史。还可能需要进行体格检查。

您可能需要接受多项检查来诊断睡眠相位后移或任何相关疾病，例如：

• 体动记录仪。该检查将跟踪您在几天内的入睡和醒来时间。检查过程中，您需要在手腕上佩戴一个小设备来检测您的动作。该设备还可以监控光照。
• 睡眠日记。您可能需要记录一周或更长时间的睡眠日记，包括您每日的入睡和醒来时间，以了解您的睡眠模式。
• 睡眠研究，也称为多导睡眠图。如果您怀疑自己可能患有额外的睡眠障碍，可能需要进行睡眠研究。在这项检查中，您需要在睡眠中心过夜。多导睡眠图会监测您睡觉时的脑活动、心率、含氧量、眼球运动和呼吸功能。

治疗

医疗护理专业人员会与您一起制定一份治疗计划，以帮助调整睡眠和醒来时间。

您的计划可能包括：

• 改善睡眠习惯。改变生活方式可以改善睡眠习惯。这称为睡眠卫生。为了养成良好的睡眠卫生习惯，就寝和醒来都要遵循有规律的安排，周末也是如此。白天最好不要小睡。睡前不要喝咖啡因或酒精。且不要使用烟草制品。

  白天锻炼也有助于改善睡眠，但要将运动安排在睡前至少两个小时完成。临睡前避免刺激性活动也有所帮助。卧室只用于睡眠和性生活。

• 褪黑素补充剂。褪黑激素是一种在睡眠-清醒周期中发挥作用的激素。医生可能会开褪黑素补充剂，让您在傍晚时分服用。这可以帮助调整昼夜节律，以便更早入睡。
• 光照治疗。早上使用光照治疗箱进行光照可调整您的昼夜节律。
• 时间疗法。对于一些人，医疗护理专业人员会规定一份睡眠时间表，这份时间表每六天推迟就寝时间 1 至 2.5 小时。这将持续至实现想要的就寝时间为止。确定睡眠时间表后，您应该努力保持。

妥善处理与支持

Sleep conditions such as delayed sleep phase can affect how well you perform at work and school, and they may lead to depression and anxiety. These tips may help:

• Ask your family for support. It may be easier to stick to a sleep routine if your family practices sleep hygiene along with you. Ask family members to support your earlier bedtime by lowering the lights, making the house quiet and turning off electronics two hours before bed.
• Treat your mental health. Let your healthcare team know if you're experiencing symptoms of depression or anxiety. Getting treatment can help you cope as you work on adjusting your sleep-wake cycle.

准备您的预约

See your healthcare professional if you have sleep symptoms that concern you. Your healthcare professional might refer you to a sleep specialist.

What you can do

Ask if there's anything you need to do in advance of your appointment, such as keep a sleep diary.

Make a list of:

• Your symptoms, including any that may seem unrelated to the reason for which you scheduled the appointment. Include when your symptoms began.
• Family history, including any relatives who have a sleep condition.
• All medicines, vitamins and supplements that you take, including the doses.
• Questions to ask your healthcare professional.

Consider asking a family member or friend to come along, if possible, to help you remember the information you're given.

For delayed sleep phase, questions to ask your healthcare professional may include:

• What tests do I need? How do I prepare for the tests?
• Is my condition likely short-term or long lasting?
• What treatments are available? Which treatments are best for me?
• I have other health conditions. How can I best manage these conditions together?
• Should I see a specialist?
• Are there brochures or printed material about my condition that I can take? What websites do you recommend?

Don't hesitate to ask other questions.

What to expect from your doctor

Your healthcare professional is likely to ask you several questions, such as:

• When did your symptoms begin?
• Have your symptoms been constant or on and off?
• How bad are your symptoms?
• What, if anything, seems to improve your symptoms?
• What, if anything, seems to worsen your symptoms?
• How is your sleep when you follow your preferred sleep schedule?