Early bedtimes and dawn wake-ups may signal sleep phase disorder
Advanced sleep phase disorder causes people to fall asleep unusually early and wake up before dawn. This disrupts evening activities and can make socialising difficult. The condition affects around 1% of middle-aged adults and becomes more common with age.
The disorder often stems from genetic factors, with research linking it to mutations in genes like PERIOD2, PERIOD3, and CLOCK. Studies between 2021 and 2026 confirmed these genes regulate circadian rhythms and show strong inheritance patterns. Environmental changes, such as moving to areas with shorter daylight hours, can also trigger the condition.
Doctors diagnose it by first ruling out other causes of early sleep, including depression, alcohol use, or sleep apnoea. While sufferers may still get enough rest, their sleep schedule clashes with normal routines. This can create long mornings but very short evenings, sometimes making driving risky due to daytime drowsiness. The main treatment is light therapy, involving exposure to a bright light box for 30 to 60 minutes in the early evening. However, those with retinal disorders should consult an ophthalmologist before starting. Caution is also advised for people with seizure disorders or bipolar disorder.
Anyone suspecting they have an irregular sleep pattern should speak to a doctor. A proper diagnosis can identify the cause and suitable treatments. Light therapy remains the most effective option for adjusting sleep timing in affected individuals.
