A core symptom of bipolar disorder is sleep problems. The emotional state you’re in determines which sleep problem happens. When you have bipolar disorder how do you overcome sleep problems?
If you’re manic or hypomanic you may feel like you need less sleep. Overtime you may develop insomnia.
What Is Insomnia?
Insomnia is the inability to fall asleep and also to remain asleep long enough to feel rested.
Manic episodes can cause you to experience symptoms such as:
- Elevated Mood
- Inflated Self-Esteem
- Racing Thoughts
- Increase In Goal-Driven Activity
- Trouble Focusing
All these symptoms can contribute to insomnia. Sometimes mania can cause you to stay awake for more than 24 hours or only sleep 3 hours a night.
Insomnia not only leads to worsening anxiety, daytime fatigue and trouble concentrating, it’s also an indicator of a coming depressive episode.
Insomnia Makes Depression Worse
If you don’t get the recommended 7 to 9 hours of sleep it can take a toll on your mental health. As a result it can heavily influence your outlook on life, energy level, motivation and emotions.
If you have bipolar disorder insomnia brought on by mania can lead to depressive episodes that make you feel so low that you won’t want to get out of bed and end up sleeping too much.
How To Manage Mania So You Can Sleep Better?
The key to managing bipolar mania is to practice good sleep hygiene.
By practicing good sleep hygiene it will help you overcome sleep problems.
Good Sleep Hygiene Tips Include:
- Create a Schedule: It’s important to have a regular sleep schedule. Establish a regular time to go to sleep at night and wake up in the morning. Having a regular sleep schedule is one of the easiest ways to practice good sleep hygiene.
- Optimize Your Bedroom: Try to make your bedroom as comfortable as possible. This includes having a bed that’s right for you along with a pillow that’s right for you. It’s also important if you eliminate light, noise and other distractions.
- Limit Other Activities: Make sure your bedroom is for sleeping only. Try to limit activities such as watching TV, texting on your smart phone or working on your laptop in your bedroom. It’s interesting to note that electronics emit blue light trick your brain that the sun is still out and this makes it hard to fall asleep.
- Adjust Your Diet And Exercise: There are many things you should avoid before bed including alcohol and coffee as well as a big meal. Also, you should keep a few hours between exercise and bed. Exercise can make it easier to sleep, but it can also energize you as well. If you want to learn more about diet’s role in bipolar disorder, please read “B Vitamins For A Better Mind”!
- Take Time To Relax: It’s important to read to take time to relax before bedtime. Try reading a book or try meditating before turning off the lights.
Have You Ever Had Trouble Falling Asleep or Staying Asleep?
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