Sleep disturbance is very common in bipolar patients, even when stable.
Falling and staying asleep can be a challenge. Depression can rob you of sleep, (insomnia) or make you sleep too much (hypersomnia) We also have a decreased need for sleep when manic or hypomanic.
However sleep is one of the most important parts of bipolar management.
Too little sleep can also be a trigger for mania and hypomania, as well as making depression harder to manage. One of, if not the, most important thing in my toolkit is sleep. I cannot function well without it; I struggle to manage my temper, anxiety and stress levels when I’ve not had enough. On the other hand, I feel a lot worse if I sleep too much when depressed.
What is Sleep Hygiene?
Sleep hygiene is a term for healthy sleep habits. These are ways you can improve your sleep:
- Routine – try to keep your sleep schedule consistent, go to bed at the same time every day
- Bedtime – keep to the same routine for the last 30 – 60 minutes before bed. This could include anything relaxing, such as taking a bath or shower, stretching, meditating, breathing exercises
- Electronic devices – avoid using screens an hour or so before bed.
The blue backlight wakes us up by reducing our melatonin levels. Also have your phone on silent overnight, if you can, so it is not disturbing your sleep. I have a sleep mode on my phone, at a set time the screen turns black and white and the phone stays on Do Not Disturb all night. - Light – limit light exposure in the house. Use warm soft and low lighting.
- Avoid consuming food, alcohol and caffeine before bed
It is recommended to avoid caffeine in the evenings completely, as it can affect you for up to 7 hours - Daily exercise – this can help with sleep. But it is best to avoid exercising for the last 2 hours before bed
- Sleep environment – make your bedroom work for you. A calming place with a comfy bed and a good room temperature (16 – 20 C is recommended ) Keep it a scared space for sleep or sex only, remove televisions etc.
- Some people do like using a fan to keep cool or a phone/speakers to play white noise or other helpful sleep aids Relaxing White Noise Relaxing Brown Noise with Rain & Thunder
If there is too much noise or light use earplugs and an eye mask
This is my favourite sleep mask, it really did change the sleep game for me! Weighted sleep mask
Some people also find a weighted blanket helpful
- If you do not feel tired enough to fall asleep and find yourself tossing and turning it can be best to get up, instead of getting frustrated.
Do something to relax. Wait until you feel tired and able to sleep before going back to bed.
If you still have problems with sleep, and it continues to affect your mental health, it is best to speak to your doctor or care team. Sometimes we may need medication to help us because poor sleep can make us ill.
Sleep Apps
Useful Links:
WebMD Bipolar Disorder & Sleep Problems
Do you struggle with sleep? What are your sleeping tips?
Let me know in the comments below or on social media
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