Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
A circadian rhythm sleep disorder can leave you tired at all the wrong times. Learn the symptoms, what disrupts your rhythm, and 6 ways to treat a CRSD.
You’re tired when you should be awake, or wired when you should be asleep. Whether it’s 2am and you’re staring at the ceiling, your body still hasn’t recovered from that red-eye flight, or the night shift is taking its toll, the struggle is the same: your internal clock and your life are pulling in opposite directions.
These are circadian rhythm sleep disorders (CRSDs), and they happen when your body's sleep-wake cycle doesn't match your daily schedule. And they're more common than you'd think — often mistaken for stress or brushed off as one more thing to deal with once life slows down.
The good news is that CRSDs are medically recognized and treatable. Below, we’ll cover the different types, why they happen, and how to get your sleep back on track.
What is a circadian rhythm sleep disorder?
Your body has an internal clock—the circadian rhythm—that regulates when you feel sleepy and when you feel alert. It runs on roughly a 24-hour cycle, shaped by external cues like light, temperature, and meal timing.
A circadian rhythm sleep disorder (CRSD) occurs when your internal clock consistently falls out of sync with your environment, social schedule, or desired sleep times.
There are several distinct types of circadian rhythm sleep disorders:
Delayed sleep phase disorder (DSPD): Sleep comes much later than usual (often in the early hours of the morning) followed by a struggle to wake up on time.
Advanced sleep phase disorder (ASPD): Sleep arrives early in the evening, and waking happens in the early hours of the morning — the reverse of DSPD.
Non-24-hour sleep-wake disorder: Sleep and wake times drift later or earlier each day instead of settling into a 24-hour rhythm. This pattern is most common in people who are blind.
Irregular sleep-wake rhythm disorder: Sleep is broken into several short stretches across the day and night, without a clear pattern.
Shift work disorder: Night or rotating shift schedules conflict with the body's natural sleep timing.
Jet lag disorder: A temporary misalignment between the body’s internal clock and local time after crossing time zones.
What are the symptoms of a circadian rhythm sleep disorder?
Symptoms vary based on the type of CRSD, but the core issue is the same: sleep happens at the wrong time.
You might experience:
Why do circadian rhythm sleep disorders happen?
Circadian rhythm sleep disorders often stem from multiple factors at once, ranging from lifestyle and environment to biology.
Light exposure: Light entering your eyes is the strongest external cue for your internal clock to stay in sync with the outside world. Too much bright light at night, like from screens, or too little natural light in the morning can push your clock in the wrong direction.
Genetics: Your genes can set your natural sleep timing earlier or later than average. Certain gene variants have been linked to differences in circadian timing, which may explain a lifelong tendency toward being a night owl or an early riser.
Age: Your sleep timing usually changes with age. Teenagers drift toward later sleep and wake times, while older adults often feel tired earlier in the evening and wake earlier as a result.
Shift work and irregular schedules: Night or rotating shifts keep you awake when your body expects to be asleep. Irregular eating and exercise can add to that disruption.
Neurological conditions: Conditions such as Alzheimer's disease, Parkinson's disease, or a history of traumatic brain injury are tied to a higher risk of circadian disruption, including fragmented or irregular sleep. Researchers are still working out whether disrupted rhythms are a cause, an early sign, or both.
Blindness: Without light entering the eyes, the brain's clock loses its main external cue for staying aligned with a 24-hour day.
How to treat circadian rhythm sleep disorders: 6 tips for better sleep
No matter which type of CRSD you're dealing with, you can get your internal clock back on track. Here's what works, and how to find the right approach for you.
1. Use light to reset your internal clock
In the morning: Bright daylight early in the day helps advance your clock, which is especially useful for delayed sleep phase disorder. During darker months, using a bright light therapy box (10,000 lux) for 20–30 minutes after waking can substitute for sunlight. If you have any eye conditions, it's a good idea to check with a doctor before starting.
In the evening: Reduce bright light 2–3 hours before bed to ease your body into sleep mode. Screens and overhead lighting can suppress melatonin production, while dimmer, warmer light helps your body settle down.
Traveling across time zones? The strategy for beating jet lag with light depends on which direction you're flying. Seek bright light in the new morning and avoid it in the new evening when flying east. Do the reverse when flying west. A day or two of light timing can speed up your adjustment.
💙 Pair your morning light with a Morning Meditation from the Daily Calm.
2. Keep consistent sleep and wake times
One of the most effective ways to steady your circadian rhythm is to maintain a regular sleep schedule. Wake up at the same time every day—even on weekends—to give your body a consistent cue to work with. It may feel hard at first, but with consistency, your body naturally adjusts to the rhythm.
Working nights or rotating shifts? "Consistent" doesn't have to mean conventional. Try anchoring your sleep to the same block of hours on workdays, and limiting how far you drift on days off.
💙 Build a sleep routine with Making Progress from the 7 Days of Sleep series on Calm.
3. Reset your schedule gradually with chronotherapy
Chronotherapy involves slowly adjusting your sleep and wake times in one direction, a little each day, until you reach your target schedule.
Dealing with delayed sleep phase disorder? This might mean going to bed a few hours later each day (moving all the way around the clock) until you land on your desired bedtime. It's a demanding process, and there's some risk of your schedule drifting further off track, so it's best done under a sleep specialist's guidance rather than on your own.
A sleep specialist can help tailor chronotherapy to your specific pattern.
4. Wind down with a mindfulness practice
Sleep difficulties often come with anxiety about sleep itself, which can make it harder to fall asleep. Mindfulness practices can help calm your racing mind and relieve that anxiety. Even a few minutes of mindful breathing or a short guided meditation can quiet your mind enough to help you drift off.
💙 Try this Wind Down (for Sleep) meditation on Calm.
5. Time your melatonin carefully
Melatonin is a hormone your brain produces, and its levels naturally rise in the evening — signaling to your body that sleep time is approaching. Think of a melatonin supplement as a timing tool rather than a sedative that will help you fall asleep on the spot.
Dealing with delayed sleep phase disorder? Take a low dose (around 0.5–3 mg) three hours before your desired bedtime to help adjust your clock gradually. A doctor or sleep specialist can advise on the right amount for your situation.
Traveling across time zones? Melatonin taken around your target bedtime (about an hour before) in the new time zone is a well-supported way to adjust to jet lag faster.
💙 Discover the best time to take melatonin for restful sleep.
6. Talk to a doctor or sleep specialist
For persistent or severe circadian rhythm sleep disorders, professional support can make a real difference. A sleep specialist may recommend a formal evaluation, actigraphy (a wrist sensor that tracks sleep-wake patterns over time), or a combination of treatments.
Struggling with non-24-hour or irregular sleep-wake rhythm disorder? These patterns respond less predictably to light and schedule changes on their own. A sleep specialist can build a plan around your specific pattern.
Cognitive behavioral therapy for insomnia (CBT-I) is also sometimes paired with circadian-focused treatments. It’s a structured therapy that targets the thoughts and habits keeping you awake.
Circadian rhythm disorder FAQs
What disrupts our circadian rhythm?
Several everyday habits can throw off your circadian rhythm, including irregular sleep schedules, shift work, jet lag, too much screen use at night, and inconsistent light exposure. Stress, alcohol, caffeine, and some medications can also throw off your body's timing.
Can a circadian rhythm disorder go away on its own?
Some circadian rhythm sleep disorders can go away on their own, but it depends on the type you're dealing with. Jet lag usually clears up within a few days as your body adjusts to a new time zone. But most chronic circadian rhythm sleep disorders don't resolve without changes to your sleep schedule, light exposure, or daily habits. The sooner you start addressing it, the more manageable the shift becomes.
Is circadian rhythm disorder the same as insomnia?
Not quite, though circadian rhythm sleep disorder and insomnia can feel similar. Insomnia is trouble falling or staying asleep, no matter the time of day. A circadian rhythm sleep disorder is sleep happening at the wrong time. Someone with delayed sleep phase disorder, for example, might sleep just fine from 3am to 11am, instead of a more typical schedule.
How long does it take to reset my circadian rhythm?
The time it takes to reset your circadian rhythm depends on how far your body clock has shifted. Jet lag typically settles within a few days, but a significantly delayed or advanced sleep schedule can take several weeks of consistent habit changes to correct. Light therapy and melatonin can speed the process along, but there's no quick fix.
Does melatonin help circadian rhythm sleep disorders?
Melatonin can help with circadian rhythm sleep disorders, but the timing matters. For delayed sleep phase disorder, a low dose taken several hours before your target bedtime can help shift your clock gradually. For jet lag, taking it closer to your target bedtime tends to work better. A doctor or sleep specialist can help you figure out the right dose and timing for your situation.
When should I see a doctor about my sleep schedule?
If your sleep schedule has been getting in the way of work, relationships, or daily life—and adjusting your habits hasn’t helped—it's worth reaching out to a doctor or sleep specialist. They can assess whether you have a circadian rhythm sleep disorder and recommend a treatment plan.
💙 Learn more about the 7 most common sleep disorders.
Can I fix my circadian rhythm naturally?
In many cases, you can fix your circadian rhythm naturally. Focus on getting bright light in the morning and keeping consistent sleep and wake times. For milder patterns, these changes alone can make a noticeable difference, though more serious cases may need extra support.
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