{"id":2750,"date":"2025-06-26T18:15:00","date_gmt":"2025-06-26T18:15:00","guid":{"rendered":"https:\/\/healthscience.institute\/?p=2750"},"modified":"2025-11-25T08:02:22","modified_gmt":"2025-11-25T08:02:22","slug":"coping-with-delayed-sleep-phase-syndrome-effective-strategies","status":"publish","type":"post","link":"https:\/\/scienceinhealth.com\/es\/2025\/06\/26\/coping-with-delayed-sleep-phase-syndrome-effective-strategies\/","title":{"rendered":"Estrategias eficaces para hacer frente al s\u00edndrome de la fase de sue\u00f1o retrasada"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>Puntos clave<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El DSPS (trastorno de la fase de sue\u00f1o-despertar retardado) causa que el sue\u00f1o comience dos o m\u00e1s horas despu\u00e9s de lo habitual, lo que lleva a dificultades para despertarse por la ma\u00f1ana.<\/li>\n\n\n\n<li>Los factores gen\u00e9ticos (por ejemplo, CRY1, PER3) y los patrones de exposici\u00f3n a la luz contribuyen al ritmo circadiano alterado.<\/li>\n\n\n\n<li>El diagn\u00f3stico se basa en la historia, los diarios del sue\u00f1o, la actigraf\u00eda y los criterios definidos por ICSD-3 \/ AASM.<\/li>\n\n\n\n<li>Las estrategias basadas en la evidencia incluyen terapia de luz intensa, melatonina cronometrada, t\u00e9cnicas conductuales, cronoterapia y ajustes del estilo de vida.<\/li>\n\n\n\n<li>La consistencia y la adherencia diaria son esenciales; las reca\u00eddas son comunes sin seguimiento.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">La dif\u00edcil situaci\u00f3n de la lechuza nocturna<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Imag\u00ednese que se queda dormido alrededor de las 2 a.m. o m\u00e1s tarde, y despertarse a las 7 a.m. para ir al trabajo o a la escuela es como escalar el Everest. Recibes las ocho horas requeridas, pero de 4 a.m. a mediod\u00eda. Ese conflicto entre el reloj interno y los horarios diarios puede llevar a un cansancio cr\u00f3nico, aislamiento social y oportunidades perdidas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Por qu\u00e9 es importante<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El DSPS no es solo un sue\u00f1o tard\u00edo-es una incompatibilidad cient\u00edfica entre tu reloj biol\u00f3gico y el tiempo social. La Academia Americana de Medicina del Sue\u00f1o se\u00f1ala que el DSPS no tratado puede estar relacionado con trastornos del estado de \u00e1nimo, un menor rendimiento acad\u00e9mico o laboral y un mayor riesgo de cansancio cr\u00f3nico con el tiempo. Los estudios estiman que hasta un 3-5% de adolescentes y adultos j\u00f3venes cumplen con los criterios diagn\u00f3sticos, con una prevalencia que aumenta al 7-16% en adolescentes dependiendo del m\u00e9todo de detecci\u00f3n (American Academy of Sleep Medicine, 2023; Sleep Foundation, 2022).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Se\u00f1ales e Impacto Diario<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Las personas con DSPS a menudo describen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quedarse dormido de dos a seis horas m\u00e1s tarde que la hora convencional de acostarse, con poca variabilidad.<\/li>\n\n\n\n<li>Se sienten renovados si se les permite dormir en su horario preferido, pero luchan cuando se ven obligados a levantarse temprano.<\/li>\n\n\n\n<li>Experimentar lo que los investigadores llaman \"jet lag social\": un desajuste cr\u00f3nico entre el tiempo biol\u00f3gico y las obligaciones sociales (Roenneberg et al., 2019).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Suele comenzar en la adolescencia y puede persistir hasta la edad adulta, a veces siendo diagnosticado err\u00f3neamente como un problema primario del sue\u00f1o o problemas relacionados con el estado de \u00e1nimo debido a quejas superpuestas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La ciencia detr\u00e1s del retraso<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En el n\u00facleo del cerebro se encuentra el n\u00facleo suprachiasm\u00e1tico (SCN) -el reloj maestro que regula los ritmos circadianos- junto con genes como CRY1 y PER3 que fijan el ritmo del reloj. Se ha demostrado que una mutaci\u00f3n en CRY1 ralentiza el reloj interno, retrasando el inicio del sue\u00f1o por horas (Patke et al., 2017). Las variaciones en PER3 est\u00e1n asociadas con cronotipos nocturnos y tendencias de DSPS (Zhang et al., 2016).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En el DSPS, la liberaci\u00f3n de melatonina -la hormona que indica que es hora de dormir- se retrasa. Los ensayos cl\u00ednicos han demostrado que la administraci\u00f3n de melatonina en peque\u00f1as dosis (0,3-3 mg) unas pocas horas antes del inicio natural puede acelerar el sue\u00f1o, especialmente cuando se combina con una exposici\u00f3n a la luz brillante de la ma\u00f1ana (Mundey et al., 2005). El momento correcto es crucial: si se toma demasiado tarde, la melatonina puede tener poco efecto o incluso retrasar m\u00e1s el reloj.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hacer el diagn\u00f3stico correcto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Los criterios diagn\u00f3sticos de la Clasificaci\u00f3n Internacional de los Trastornos del Sue\u00f1o, tercera edici\u00f3n (ICSD-3) requieren:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El inicio habitual del sue\u00f1o se retrasa por lo menos dos horas en comparaci\u00f3n con los tiempos deseados, y persiste durante tres meses o m\u00e1s.<\/li>\n\n\n\n<li>Dificultad constante para despertarse en momentos socialmente aceptables.<\/li>\n\n\n\n<li>Confirmaci\u00f3n objetiva mediante diarios de sue\u00f1o o actigraf\u00eda durante al menos dos semanas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">La polisomnograf\u00eda se utiliza principalmente para descartar otros trastornos del sue\u00f1o (AASM, 2023).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Estrategias pr\u00e1cticas que ayudan<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ma\u00f1ana <strong>Terapia de luz brillante<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">La exposici\u00f3n a 10.000 lux de luz intensa dentro de los 30 minutos despu\u00e9s del despertar -durante 30 a 60 minutos- ayuda a restablecer el reloj circadiano antes. La luz solar al aire libre es ideal, pero las cajas de luz cl\u00ednicamente validadas tambi\u00e9n son efectivas. Los estudios muestran que la luz matutina mejora el ritmo circadiano, mientras que la luz vespertina lo retrasa, haciendo crucial la gesti\u00f3n del tiempo de pantalla (Shirani &amp; Louis, 2009).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Suplementaci\u00f3n con melatonina a tiempo<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Se ha demostrado que la melatonina de baja dosis (0,3-3 mg), tomada entre 1,5 y 6 horas antes del inicio natural del sue\u00f1o, mejora el ritmo circadiano en DSPS (Mundey et al., 2005). Las dosis m\u00e1s bajas suelen funcionar tan bien -o mejor- que las dosis m\u00e1s altas, con menos efectos secundarios.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. <strong>Cronoterapia<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Este m\u00e9todo estructurado desplaza progresivamente la hora de acostarse m\u00e1s tarde en una o tres horas cada d\u00eda, recorriendo el reloj de 24 horas hasta que se alcance la hora deseada para dormir. Si bien es eficaz, requiere una adherencia estricta y se realiza mejor bajo supervisi\u00f3n cl\u00ednica (Czeisler et al., 1981).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong>Higiene del sue\u00f1o y apoyo conductual<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantener un horario de vigilia constante, incluso los fines de semana.<\/li>\n\n\n\n<li>Limite la exposici\u00f3n a la luz despu\u00e9s del atardecer; use iluminaci\u00f3n tenue o \u00e1mbar por la noche.<\/li>\n\n\n\n<li>Evitar la cafe\u00edna por la tarde y por la noche.<\/li>\n\n\n\n<li>Incorporar t\u00e9cnicas de relajaci\u00f3n o estrategias conductuales al estilo CBT-I para reducir la excitaci\u00f3n condicionada (Bootzin &amp; Epstein, 2011).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Research Spotlight<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00faltiples ensayos controlados han demostrado que combinar la terapia de luz brillante por la ma\u00f1ana con melatonina a primera hora de la noche produce mayores avances en fase que cualquiera de los dos m\u00e9todos por s\u00ed solo. En un ensayo aleatorio publicado en <em>Sue\u00f1o<\/em>, los participantes que usaron ambas intervenciones retrasaron su inicio del sue\u00f1o entre 1,5 y 2 horas antes en un plazo de cuatro semanas, reportando una mejor alerta matutina y menos cansancio diurno en comparaci\u00f3n con los controles (Mundey et al., 2005). Investigaciones adicionales confirman que mantener tiempos de vigilia consistentes y restringir la luz vespertina mejora significativamente la estabilidad a largo plazo de estos beneficios (Shirahama et al., 2020). Estos hallazgos refuerzan que las estrategias multimodales, basadas tanto en ajustes biol\u00f3gicos como conductuales, son m\u00e1s efectivas para DSPS.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Por qu\u00e9 el \u00e9xito a largo plazo puede ser un desaf\u00edo<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Incluso con una terapia efectiva, la reca\u00edda es com\u00fan. En un estudio de seguimiento, casi el 90% de los participantes retornaron a su horario original retrasado dentro de un a\u00f1o despu\u00e9s de dejar la melatonina, con un 29% retornando dentro de una semana (Shirahama et al., 2020). Esto resalta la importancia de una continua adherencia a la exposici\u00f3n a la luz, el cronograma de melatonina y rutinas consistentes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cu\u00e1ndo buscar asesoramiento profesional<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si el retraso en el horario de sue\u00f1o interrumpe el trabajo, la escuela o el estado de \u00e1nimo, vale la pena consultar a un especialista en sue\u00f1o certificado por una junta directiva. Pueden ordenar pruebas objetivas como mediciones de inicio de melatonina en luz tenue (DLMO), actigraf\u00eda o planes conductuales personalizados.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pr\u00f3ximos Pasos y Recursos<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iniciar un diario de sue\u00f1o durante dos semanas.<\/li>\n\n\n\n<li>A\u00f1ade luz brillante por la ma\u00f1ana y reducci\u00f3n de la luz por la tarde a tu rutina.<\/li>\n\n\n\n<li>Discuta la melatonina cronometrada con su profesional de salud.<\/li>\n\n\n\n<li>Considerar la cronoterapia bajo la gu\u00eda de un experto si es necesario.<\/li>\n\n\n\n<li>Usar el apoyo conductual para mantener los beneficios.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Pensamiento Final<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vivir con DSPS puede dar la sensaci\u00f3n de que tu cuerpo est\u00e1 encerrado en otra zona horaria. Pero con estrategias cient\u00edficamente respaldadas -luz, melatonina, estructura conductual- puedes impulsar tu reloj biol\u00f3gico hacia una mejor alineaci\u00f3n. El cambio requiere disciplina, pero la recompensa en energ\u00eda, estado de \u00e1nimo y funcionamiento diario puede ser profunda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>El art\u00edculo no constituye en modo alguno un consejo m\u00e9dico. Consulte con un profesional m\u00e9dico autorizado antes de iniciar cualquier tratamiento. Este sitio web puede recibir comisiones por los enlaces o productos mencionados en este art\u00edculo.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"http:\/\/scienceinhealth.com\/es\/newsletter\/\">Suscr\u00edbase gratis para obtener art\u00edculos de salud m\u00e1s perspicaces adaptados a sus necesidades.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Reference<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/aasm.org\/clinical-resources\/international-classification-of-sleep-disorders\/\">American Academy of Sleep Medicine. <em>International Classification of Sleep Disorders, Third Edition (ICSD\u20113)<\/em>. 2023.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.sleepfoundation.org\/circadian-rhythm-sleep-disorders\/delayed-sleep-wake-phase-disorder\">Sleep Foundation. \u201cDelayed Sleep-Wake Phase Disorder.\u201d 2022.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.cell.2017.03.027\">Patke A, et\u202fal. Mutation of the human circadian clock gene CRY1 in DSPS. <em>Cell<\/em>. 2017.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.3109\/07420528.2015.1120410\">Zhang L, et\u202fal. PER3 polymorphisms and evening chronotype. <em>Chronobiology International<\/em>. 2016.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1093\/sleep\/28.10.1271\">Mundey K, et\u202fal. Phase\u2011dependent melatonin effects in DSPS. <em>Sue\u00f1o<\/em>. 2005.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.cub.2019.05.053\">Roenneberg T, et\u202fal. Social jetlag and circadian misalignment. <em>Current Biology<\/em>. 2019.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1002\/14651858.CD003046.pub3\">Shirani A, Louis E. Light therapy for circadian rhythm sleep disorders. <em>Base de datos Cochrane de revisiones sistem\u00e1ticas<\/em>. 2009.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1093\/sleep\/4.1.1\">Czeisler CA, et\u202fal. Chronotherapy for DSPS. <em>Sue\u00f1o<\/em>. 1981.<\/a><\/li>\n\n\n\n<li><a class=\"\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/B9781437703245000715\">Bootzin RR, Epstein D. Stimulus control therapy for insomnia. In: <em>Principles and Practice of Sleep Medicine<\/em>. 2011.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.sleep.2020.02.022\">Shirahama S, et\u202fal. Long-term follow\u2011up of DSPS after melatonin cessation. <em>Sleep Medicine<\/em>. 2020.<\/a><\/li>\n\n\n\n<li>Bootzin, R. R., &amp; Epstein, D. R. (2011). Understanding and treating insomnia. Annual Review of Clinical Psychology, 7, 435\u2013458. <a href=\"https:\/\/doi.org\/10.1146\/annurev.clinpsy.3.022806.091516\">https:\/\/doi.org\/10.1146\/annurev.clinpsy.3.022806.091516\u00a0<\/a><\/li>\n\n\n\n<li>Chang, A.-M., Aeschbach, D., Duffy, J. F., &amp; Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232\u20131237. <a href=\"https:\/\/doi.org\/10.1073\/pnas.1418490112\">https:\/\/doi.org\/10.1073\/pnas.1418490112\u00a0<\/a><\/li>\n\n\n\n<li>Cheng, D. C. Y., Ganner, J. L., Gordon, C. J., Phillips, C. L., Grunstein, R. R., &amp; Comas, M. (2021). The efficacy of combined bright light and melatonin therapies on sleep and circadian outcomes: A systematic review. Sleep Medicine Reviews, 58, 101491. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2021.101491\">https:\/\/doi.org\/10.1016\/j.smrv.2021.101491<\/a>\u00a0<\/li>\n\n\n\n<li>Mundey, K., Benloucif, S., Harsanyi, K., Dubocovich, M. L., &amp; Zee, P. C. (2005). Phase-dependent treatment of delayed sleep phase syndrome with melatonin. Sleep, 28(10), 1271\u20131278.<a href=\"https:\/\/doi.org\/10.1093\/sleep\/28.10.1271\"> https:\/\/doi.org\/10.1093\/sleep\/28.10.1271\u00a0<\/a><\/li>\n\n\n\n<li>Patke, A., Murphy, P. J., Onat, O. E., Krieger, A. C., \u00d6z\u00e7elik, T., Campbell, S. S., &amp; Young, M. W. (2017). Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder. Cell, 169(2), 203\u2013215. <a href=\"https:\/\/doi.org\/10.1016\/j.cell.2017.03.027\">https:\/\/doi.org\/10.1016\/j.cell.2017.03.027\u00a0<\/a><\/li>\n\n\n\n<li>Saxvig, I. W., Wilhelmsen\u2010Langeland, A., Pallesen, S., Vedaa, \u00d8., Nordhus, I. H., &amp; Bjorvatn, B. (2014). A randomized controlled trial with bright light and melatonin for delayed sleep phase disorder: Effects on subjective and objective sleep. Chronobiology International, 31(1), 72\u201386.<a href=\"https:\/\/doi.org\/10.3109\/07420528.2013.823200\"> https:\/\/doi.org\/10.3109\/07420528.2013.823200\u00a0<\/a><\/li>\n\n\n\n<li>Sivertsen, B., Omvik, S., Havik, O. E., Pallesen, S., Bjorvatn, B., Nielsen, G. H., Nordhus, I. H., &amp; Krokstad, S. (2013). Delayed sleep phase syndrome in adolescents: Prevalence and correlates. BMC Public Health, 13, 1163. <a href=\"https:\/\/doi.org\/10.1186\/1471-2458-13-1163\">https:\/\/doi.org\/10.1186\/1471-2458-13-1163\u00a0<\/a><\/li>\n\n\n\n<li>Smieszek, S. P., Brzezynski, J. L., Kaden, A. R., et al. (2021). An observational study investigating the CRY1\u039411 variant associated with delayed sleep\u2013wake patterns and circadian metabolic output. Scientific Reports, 11, 20103. <a href=\"https:\/\/doi.org\/10.1038\/s41598-021-99418-2\">https:\/\/doi.org\/10.1038\/s41598-021-99418-2\u00a0<\/a><\/li>\n\n\n\n<li>Terman, J. S., Terman, M., Lo, E. S. C., &amp; Cooper, T. B. (2001). Circadian time of morning light administration and therapeutic response in winter depression. Archives of General Psychiatry, 58(1), 69\u201375. <a href=\"https:\/\/doi.org\/10.1001\/archpsyc.58.1.69\">https:\/\/doi.org\/10.1001\/archpsyc.58.1.69<\/a> (cited by Shirani &amp; St. Louis, 2009)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Key Points A Night Owl\u2019s Plight Imagine you consistently fall asleep around 2\u202fa.m. or later, and waking at 7\u202fa.m.&hellip;<\/p>","protected":false},"author":13,"featured_media":2757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12,17],"tags":[206,204,207,209,210,205,211],"class_list":["post-2750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-sleep","tag-circadian-rhythm","tag-delayed-sleep-phase-syndrome","tag-dsps-treatment","tag-light-therapy-for-sleep","tag-melatonin-timing","tag-sleep-disorders","tag-sleep-hygiene"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Coping with Delayed Sleep Phase Syndrome<\/title>\n<meta name=\"description\" content=\"Struggling with a delayed sleep cycle? 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