Is it advisable to do exercise when affected by Delayed Sleep Phase Disorder (DSPD)? Which activities would you suggest and how intense should they be?

Is it advisable to do exercise when affected by Delayed Sleep Phase Disorder (DSPD)?

Delayed Sleep Phase Disorder (DSPD) is a sleep disorder characterized by a delayed timing of the sleep-wake cycle. People with DSPD often have difficulty falling asleep and waking up at conventional times, which can significantly impact their daily routine and overall well-being. While exercise is generally beneficial for promoting good sleep, individuals with DSPD may need to approach exercise differently to optimize its effects.

Benefits of Exercise for DSPD:

Engaging in regular exercise can have numerous benefits for individuals with DSPD:

• Improved Sleep Quality: Exercise has been shown to improve sleep quality and duration, regardless of the time of day it is performed. It can help regulate circadian rhythms and promote a more consistent sleep-wake cycle.


• Enhanced Mood: Exercise releases endorphins, which can improve mood and reduce symptoms of depression or anxiety often associated with sleep disorders.


• Increased Energy Levels: Regular physical activity can boost energy levels during the day, making it easier to stay awake and alert until an appropriate bedtime.

Recommended Exercise Activities:

When it comes to exercise for individuals with DSPD, it is important to consider the timing and intensity of the activities:

• Aerobic Exercise: Engaging in moderate-intensity aerobic exercises such as brisk walking, jogging, cycling, or swimming can be beneficial. Aim for at least 150 minutes of aerobic exercise per week, spread across several days.


• Strength Training: Incorporating strength training exercises using weights or resistance bands can help improve overall fitness and sleep quality. Focus on all major muscle groups and aim for two or more sessions per week.


• Yoga or Stretching: Practicing yoga or engaging in stretching exercises can promote relaxation and reduce muscle tension, which can aid in falling asleep more easily.

Exercise Intensity:

The intensity of exercise should be tailored to individual preferences and capabilities. It is generally recommended to aim for moderate-intensity exercise, where you can still carry on a conversation while being active. However, some individuals may prefer higher-intensity workouts, which can also be effective.

Timing of Exercise:

For individuals with DSPD, it is crucial to consider the timing of exercise to avoid further disrupting the sleep-wake cycle:

• Morning or Afternoon: Exercising in the morning or early afternoon can help shift the circadian rhythm earlier, making it easier to fall asleep at night. However, it may not be feasible for everyone due to work or other commitments.


• Avoid Late Evening: It is generally recommended to avoid exercising close to bedtime, as it can increase alertness and make it harder to fall asleep. Finish exercising at least a few hours before your desired bedtime.

Conclusion:

Exercise can be beneficial for individuals with Delayed Sleep Phase Disorder (DSPD) by improving sleep quality, enhancing mood, and increasing energy levels. Engaging in moderate-intensity aerobic exercises, strength training, and relaxation activities like yoga or stretching can be particularly helpful. However, it is important to consider the timing of exercise and avoid late evening workouts to prevent further disruption of the sleep-wake cycle. Consulting with a healthcare professional or sleep specialist can provide personalized recommendations based on individual circumstances.