Expert-Backed Recommendations for Better Sleep
Research has shown a link between bipolar disorder and sleep, such as the fact that bipolar disorder can have a significant impact on how much and how well you sleep, and lack of sleep can increase your risk of manic or depressive episodes. Given that, it’s clear addressing sleep issues is an important part of managing bipolar disorder.
Here are some strategies from experts on how to get the sleep you need.
1. Seek Professional Help
As with all mood disorders, treatment by a mental health professional can improve your symptoms, including sleep issues, says Dr. Martin.
Also consider scheduling an appointment with a doctor at an accredited sleep disorders center near you. “There are many board-certified sleep medicine physicians who are neurologists and psychiatrists, who may be especially well suited to help,” she says. Organizations such as the AASM have search tools to help you find a sleep center near you.
“In addition, if people with bipolar disorder struggle with insomnia even when their mood symptoms are stable, they can still benefit from direct treatment of insomnia by a behavioral sleep medicine specialist like a clinical sleep psychologist,” says Martin. Cognitive behavioral therapy, which focuses on replacing unhelpful thinking and behavior patterns with healthier ones, is commonly used to treat insomnia and can be safely adapted for people with bipolar disorder, she says.
2. Ask Your Doctor for Sleep-Friendly Tweaks to Your Bipolar Medications
Medications used to treat bipolar disorder may cause sleep issues as a side effect, Martin says. They may also interact with other medications or supplements you’re using and cause sleep problems.
Ask your doctor if you should take your medications at specific times of day to minimize their impact on your sleep. For instance, Martin says, if a medication makes you feel drowsy, take it at night rather than during the day.
Sometimes, adjustments to the types or doses of medication can help. But always talk to your doctor before making any changes to your medication regimen, to avoid worsening your bipolar symptoms.
3. Set a Bedtime Schedule and Make It Nonnegotiable
Going to bed at the same time each night and waking up at the same time each morning as consistently as possible will help you maintain your circadian rhythm, the internal clock that regulates your sleep-wake cycle. This, in turn, will improve your shot at a good night’s rest and reduce your risk of mood episodes down the road, says Martin.
“People with bipolar disorder should be particularly careful to avoid periods of sleep deprivation, as this is one factor that can contribute to mania,” she says.
4. Keep a Sleep Diary
Keep track of your sleep habits and symptoms over time, so you and your doctor can detect patterns that may be preventing you from getting a good night’s sleep. Hafeez suggests using a sleep diary each morning to jot down:
- How long it took you to fall asleep the previous night
- How many times you woke up during the night
- How long you stayed asleep
- Any medications you took to help you sleep
- Whether you had caffeine or alcohol prior to bedtime
- Whether you exercised during the day, including what time you exercised and for how long
5. Steer Clear of Stimulating Activities and Substances Near Bedtime
Use the last hour or two before bed to prepare your body for sleep. This means avoiding bright lights, cell phones, and stimulating activities, says Hafeez. And before you turn in for the night, “Place your cell phone face down, so the light is not emitted from it,” she says.
And although regular exercise is helpful for managing bipolar symptoms, exercising too close to bedtime can be stimulating and make it difficult to fall asleep, she adds. To avoid this, exercise earlier in the day.
To prepare your body for bedtime, Hafeez suggests that you:
- Avoid caffeine and alcohol late in the day.
- Keep your bedroom as quiet and dark as possible.
- Maintain a room temperature that’s not too cold or hot. A bedroom temperature of 60 to 67 degrees F can deepen sleep.
- Use blackout shades, earplugs, and a sleep mask to block excessive light and noise.
- Play calming background music as you drift off. (To find free tracks, type “calming music for sleep” in Google or another search engine.)
- Nicotine is a stimulant, so if you smoke cigarettes, avoid doing so for the last two hours before you sleep.
6. Try Bright Light Therapy in the Morning
To get the most out of bright light therapy, experts at Stanford suggest using the device as soon as possible after you wake up in the morning. There are many bright light therapy devices available to purchase. Ask your doctor to recommend the best one for you.
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