Getting the right amount of sleep is one of the biggest challenges that people with bipolar disorder(躁郁症，亦称双相情感障碍、情绪两极症，早期称为躁狂抑郁疾病）may face. Persons experiencing the manic or hypomanic phase of the illness can go on little or no sleep for lengthy periods. People experiencing bipolar depression might have trouble getting either too much sleep or none at all.
Unfortunately, poor quality sleep just makes it harder to cope with the symptoms of bipolar disorder, and in some cases can trigger an episode. Even more unfortunately, the continuation of these sleep problems increases the severity and frequency of symptoms during both manic and depressive episodes, especially for women with bipolar disorder.
Good, regular sleep is essential to living a manageable life with bipolar disorder. Follow these 10 tips to enjoy quality sleep, avoid triggering a manic episode, and better manage your bipolar symptoms.
1. Use a weighted blanket to promote your sleep.
Invest in a weighted blanket and bedding that supports and relaxes you. Weighted Blanket uses the concept of Deep Pressure Therapy. The heavy weight helps to "ground" the patients and induce a calmer state.
Weighted Blankets are designed to provide calming pressure across your body, which can aid in coping with bipolar disorder. The blanket is made to be comfy and cool, while the evenly distributed weight of the blankets acts a form of sensory therapy similar to being hugged or held. This pressure has been shown to increase serotonin and melatonin levels relaxing your body and muscles.
While weighted blankets are of course not a cure or replacement for any treatment of bipolar disorder, they have been shown have benefits in calming the body and mind that can allow a restful night’s sleep and alleviate some of the tension that can go along with bipolar.
2. Create a schedule.
Organize your day and set aside time at night for you to get at least 7 hours of sleep. Go to sleep and wake up at the same time every day.
3. Determine the source of your sleep issues.
Although bipolar is notorious for causing sleep problems, not all sleep issues are bipolar created. If possible, get an overnight sleep study and see if you have a physical cause for sleep issues. Being overweight and physical pain can all cause significant changes in sleep.
4. Establish a bedtime routine.
Following the same set of activities in the same order each night, whether it’s brushing your teeth, turning off your electronics, practicing meditation or aromatherapy, helps train your mind to view that 30 to 60 minute routine as preparation for sleep.
5. Avoid all shift work, night work, and work that has a changing schedule.
Most people have to make a living, and you can’t always be in control of your schedule, but please know that studies on sleep and bipolar often come to the same conclusion: shift work, working at night, and sleeping during the day and/or a changing schedule is not healthy for people with bipolar.
6. Adjust your diet and exercise.
Avoid alcohol and caffeine use before bedtime, as well as eating large meals. It’s also a good idea to keep a few hours between exercise and bedtime. A workout can make it easier to sleep, but it also has energizing effects that can make it hard to fall asleep.
7. Journal in a sleep diary.
Writing your racing thoughts down in a journal can help you sort them out during mania, and writing out your worries can help calm you during depression. This way you can keep track of when you’re going to bed and waking up, ensuring you stick to the sleep schedule you set. It can also serve as a helpful diagnostic tool for your doctor if you’re worried you’re developing a comorbid sleep disorder.
8. Use light strategically.
Light therapy uses special lightboxes, available for purchase online, that artificially mimic the strength of sunlight. You sit in front of the box in the morning for 30 minutes or so (or have it sit nearby on your desk) to give you an alertness boost in the morning. 15 to 30 minutes of light therapy in the morning proved effective for women experiencing hypersomnia from bipolar disorder.
9. Practice relaxation.
Relaxation gives your mind something to focus on, whether you’re feeling manic or depressed. For manic episodes, it can calm you down into a feeling of tiredness. During depression, it forces your brain to think about something other than your worries. Try practicing meditation, visualization, deep breathing exercises or progressive muscle relaxation techniques.
10. Talk to your doctor.
Speaking of your doctor, if you’re worried about your sleep patterns, share your sleep diary with them. Let them know how much sleep you’re getting each night, whether it’s interrupted by nighttime awakenings or vivid nightmares, and how long it takes you to fall asleep on average.
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