Bipolar disorder is a mental illness that can cause extreme shifts in mood, energy, and activity levels. People with bipolar disorder can have episodes of intense mania or hypomania, followed by periods of deep depression. They often have trouble sleeping, and this is often the first trigger of a manic or hypomanic episode.

 

Sleep is essential for good physical and mental health. It helps the body heal and repair itself and gives the brain a chance to rest and rejuvenate. Hence getting enough restful sleep is crucial for managing bipolar disorder, and there are steps you can do to increase your chances of doing so.

Bipolar Disorder And Sleep

It's well known that people with bipolar disorder often have difficulty sleeping. This can be a symptom of the illness or a side effect of medications. Either way, it can make managing bipolar disorder more difficult.

For people with bipolar disorder, sleep is crucial [1]. With some effort, finding ways to improve your sleep if you have bipolar disorder is possible. Getting enough rest is vital for managing your illness and avoiding potential triggers for episodes.

The Importance of Good Sleep

Sleep is essential for everyone but crucial for people with bipolar disorder. Good sleep can:

●      Help stabilize moods

●      Prevent extreme changes in behavior

●      Improve concentration and productivity

●      Help you maintain a lower weight

●      Strengthen your heart

Ways To Maintain Good Sleep In Bipolar Disorder

Sleep can help stabilize moods, improve concentration and focus, and prevent further episodes of mania or depression. There are a few things you can do to help get good sleep:

Taking Melatonin

It is essential to maintain good sleep hygiene to prevent bipolar disorder. There are several ways to do this, including taking melatonin. The hormone melatonin helps in sleep induction [2] and maintaining a proper sleep cycle. has a role in controlling when we sleep and when we wake up. Taking a melatonin supplement can help people with bipolar disorder sleep better.

Regular Exercise

Exercise can also help improve sleep quality. Getting regular exercise during the day can help promote better sleep at night.

Regular Sleep Schedule

Stick to a regular sleep schedule as much as possible. Making a proper sleep schedule is also vital for maintaining good sleep hygiene. It is essential to go to bed and wake up simultaneously each day. The body's normal sleep-wake cycle will be supported therefore. People with bipolar disorder should also avoid caffeine and alcohol before bedtime, as these substances can interfere with sleep.

Relaxing Bedtime Routine

Create a relaxing bedtime routine for yourself and stick to it as much as possible. Examples of this may be:

●      Relaxing in a hot tub

●      Reading a good book

●      Doing something relaxing, like putting on some music

Keep your mind as free of distractions (e.g., watching television) as possible in the hours before bedtime. These activities can stimulate the brain and make it more difficult to wind down at night.

Avoid Caffeine

Avoid caffeine and alcohol before bed. Both of these substances can interfere with sleep. If you do drink caffeine, do so earlier in the day rather than close to bedtime.

Bedroom Theme

Keep your bedroom calm, dark, and quiet. These conditions are ideal for sleeping. Make sure your bedroom is dark, quiet, and cool—conditions that are conducive to sleep. Use earplugs or a noise machine if necessary to block out any disruptive sounds.

If you still have trouble sleeping, talk to your doctor about other options, such as sleep medication.

Medical Conditions That Interfere With Sleep

Various health problems and the therapies used to address these diseases may cause sleep disruptions. Insomnia and afternoon sleepiness are two symptoms that may be brought on by the stress of a chronic disease.

Mental Health Disorders:

Mental health disorders that can lead to insomnia or restlessness at night include:

●      Phobias and panic attacks

●      General anxiety

●      Schizophrenia

●      Depression

Neurological Disorders

Specific brain and nerve disorders can contribute to sleeplessness:

●      Epilepsy

●      Headaches

●      Dementia

●      Strokes

●      Parkinson’s disease

Other Chronic Illnesses

The following are some of the most often encountered causes of insomnia:

●      Diabetes

●      Respiratory diseases

●      Cardiovascular disease

●      Musculoskeletal disorders

●      Heartburn

●      Kidney disease

Note: Sleep quality may also be negatively impacted by using some drugs to treat the conditions, as mentioned earlier.

Conclusion

It is essential to maintain good sleep in bipolar disorders to keep the symptoms under control. If you are experiencing difficulties falling or staying asleep, speak to your primary care physician about additional treatment options, such as medication or counseling.

 

References

 

Gold, A. K., & Sylvia, L. G. (2016, June 29). The role of sleep in bipolar  . Nature and science of sleep. Retrieved September 9, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935164/

 

Fourtillan, J. B. (2002, December). Role of melatonin in the induction and maintenance of sleep. Dialogues in clinical neuroscience. Retrieved September 9, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181707/