sleepdelay

Sleepdelay, sometimes written as sleep delay, refers to the time required to transition from wakefulness to sleep. In sleep medicine this is most commonly described as sleep onset latency (SOL), the interval from when a person intends to sleep (lights out or bedtime) to the first signs of sleep. It can be measured objectively in sleep studies or estimated from self-reported sleep diaries and wearable devices.

SOL is typically discussed in minutes. In adults, a SOL around 10 to 20 minutes is common, while a SOL extending beyond about 30 minutes is often considered prolonged and may indicate insomnia symptoms or other sleep-related issues. Shorter SOL can occur in circumstances of high sleep pressure or in younger individuals, but consistently long delays warrant evaluation.

Causes and contributing factors include cognitive arousal and worry at bedtime, stress, anxiety, pain, medical or psychiatric conditions, excessive use of caffeine or stimulants, irregular or late bedtimes, and environmental factors such as light, noise, or an uncomfortable sleep environment. Individual differences in chronotype and sleep debt can also influence SOL.

Sleep delay can be a feature of insomnia and may occur with other sleep disorders, including delayed sleep phase disorder (DSPD), which involves a persistent shift of the entire sleep-wake schedule rather than merely a single-night delay. DSPD leads to difficulty waking up at conventional times and misalignment with social schedules.

Management focuses on reducing SOL and strengthening the bed-sleep association. Evidence supports cognitive behavioral therapy for insomnia (CBT-I), sleep hygiene, stimulus control, sleep restriction, and relaxation techniques. Medication is considered only under professional guidance and typically for short-term use.