Welcome to the Bipolar Babes Club blog! You’re awesome, and we appreciate you stopping by today! If you’re someone living with bipolar disorder, then you’re probably aware that sleep with bipolar disorder is such a complex relationship. Too little sleep can trigger mania and hypomania episodes, while too much sleep can worsen depressive ones. Finding the balance can be really hard, but there are some things you can do that can help you sleep with bipolar disorder. Lucky for you, that’s the tea we’re spilling today! Get ready to transform your sleep with bipolar disorder because our tips will help you so much! But, before we get too far into it, we just want to remind you of a few things:
- You’re awesome, beautiful, wonderful and so important.
- Read our other blog posts! They might have some helpful information in them!
- If you want to read something in particular, just shoot us a message about it! [email protected]
Past Blog Posts Worth Reading
- 5 Dangers of Self-Diagnosing Bipolar Disorder
- Bipolar Disorder & Addictions
- What It’s Like To Be In A Mental Hospital
- Mental Health & Fashion
What Exactly Is Sleep?
Sleep is absolutely essential. It’s not just something we do but something that we require. It’s a natural and essential biological process that allows the body and mind to rest, recover and function properly. Sleep puts you in a state of altered consciousness and slows brain activity down, allows your muscles to relax, and relaxes all of you. It’s crucial for mental health, cognitive function, immune strength and overall wellbeing. It’s not something to be taken lightly. Sleep is just as integral as eating, drinking water and moving our bodies. It’s really, really important. But, sometimes, sleep with bipolar disorder just doesn’t go as planned. That’s why we’re here today.
Sleep With Bipolar Disorder
Sleep with bipolar disorder is a tricky dance to tango. Too much or too little can have disastrous effects. Sleep patterns can trigger and worsen mood episodes. People with bipolar disorder often struggle with insomnia, hypersomnia and irregular sleep cycles. During mania or hypomania, people often find that they have excessive energy and don’t require sleep, whereas during a depressive episode, you might feel fatigued and exhausted and struggle with waking up, longing for more sleep. It’s really, really tough. So, what can you do? Take all necessary steps to ensure you’re doing everything you can do to prioritize your sleep. You need it. We all do. It’s super important.
Tips For Getting A Good Sleep With Bipolar Disorder
1. Manage Stress and Anxiety
Easier said than done, believe me, we know. We know all about anxiety. We’re always anxious. But there are some things you can do to help, even just a little bit. And every little bit does add up to make a difference, so don’t underestimate the small stuff!
Read things that help you understand anxiety, where it comes from, and what is triggering it in you. Here are some recommendations:
2. Exercise
We know you might not feel like exercising, but even just a gentle walk can be really helpful when it comes to sleep with bipolar disorder.
How Exercise Impacts Sleep
Exercise has a significant impact on sleep in several ways:
- Helps You Fall Asleep Faster – Physical activity can reduce the time it takes to fall asleep by promoting relaxation and reducing stress.
- Improves Sleep Quality – Regular exercise can increase deep sleep (slow-wave sleep), which is the most restorative sleep stage.
- Regulates Circadian Rhythm – Daytime exercise helps reinforce the body’s natural sleep-wake cycle, making it easier to sleep at night.
- Reduces Insomnia Symptoms – Engaging in physical activity, especially aerobic exercise, can decrease insomnia and improve overall sleep patterns.
- Decreases Stress and Anxiety – Exercise releases endorphins and lowers cortisol levels, reducing stress and anxiety that may interfere with sleep.
- Boosts Daytime Energy and Alertness – A good workout can help reduce daytime fatigue, leading to a more natural sleep cycle.
- Lowers Restless Leg Syndrome Symptoms – Regular movement can help ease discomfort in the legs, making it easier to fall and stay asleep.
- Helps With Sleep Apnea – Exercise can aid weight management and reduce symptoms of obstructive sleep apnea, leading to better breathing during sleep.
- Reduces Nighttime Awakenings – People who exercise regularly tend to experience fewer interruptions in their sleep cycles.
- Supports Melatonin Production – Being active outdoors, especially in natural sunlight, helps regulate melatonin, the hormone that promotes sleep.
Helpful Tools For Good Sleep with Bipolar Disorder
3. Make Your Bedroom For Sleep Only
Refrain from using your bedroom for anything but sleep. Let it be the place that you can go to relax, unwind and rest.
- Why You Should Make Your Bedroom For Sleep Only
- Strengthens the Sleep Association – When your brain associates the bedroom with sleep, it becomes easier to fall asleep quickly and maintain a consistent sleep routine.
- Reduces Insomnia Symptoms – Avoiding activities like watching TV or working in bed helps prevent overstimulation and racing thoughts at bedtime.
- Promotes Relaxation – A clutter-free, sleep-focused bedroom creates a peaceful and calming environment that encourages restful sleep.
- Improves Sleep Quality – Limiting distractions and stimuli in the bedroom minimizes disruptions, leading to deeper and more restorative sleep.
- Enhances Melatonin Production – Keeping screens, bright lights, and work-related stress out of the bedroom supports the natural release of melatonin, the sleep hormone.
- Reduces Stress and Anxiety – When the bedroom is used only for sleep, it feels like a sanctuary rather than a space for work or entertainment, lowering stress levels.
- Prevents Sleep Disruptions – Avoiding non-sleep activities in bed reduces the risk of waking up frequently due to overstimulation or an irregular sleep-wake cycle.
- Supports a Healthy Sleep Routine – Establishing a sleep-only zone encourages consistency in bedtime habits, making it easier to fall asleep and wake up at regular times.
- Enhances Relationship With Sleep – A dedicated sleep space trains your mind to view sleep as a priority rather than an afterthought.
- Improves Overall Sleep Hygiene – Keeping your bedroom as a sleep sanctuary aligns with good sleep hygiene practices, leading to long-term sleep health benefits.
4. Limit Coffee and Sugars Before Bed For Good Sleep with Bipolar Disorder
Caffeine Disrupts Sleep Patterns – Coffee contains caffeine, a stimulant that blocks adenosine, the brain chemical responsible for making you feel sleepy. Even hours after consumption, caffeine can remain in your system, making it harder to fall asleep and reducing deep sleep quality.
Delays Melatonin Production – Caffeine can suppress melatonin, the hormone that regulates sleep-wake cycles, making it difficult for your body to recognize that it’s time to wind down.
Increases Restlessness and Insomnia – Coffee stimulates the nervous system, increasing alertness and making it difficult to relax. This can lead to tossing and turning throughout the night.
Sugar Causes Energy Spikes – Consuming sugary foods or drinks before bed can lead to blood sugar spikes, giving you a burst of energy at the wrong time. This can make it harder to feel relaxed and ready for sleep.
Blood Sugar Crashes Disrupt Sleep – After a sugar high, your body experiences a drop in blood sugar, which can trigger the release of stress hormones like cortisol and adrenaline, leading to nighttime wake-ups.
Can Cause Nighttime Bathroom Trips – Both coffee and sugar can increase urination, making you more likely to wake up in the middle of the night to use the bathroom, further disrupting sleep.
Final Thoughts
Making sure you get good quality sleep with bipolar disorder is absolutely essential. I know personally, I am not okay if my sleep is compromised. Sleep is a MUST. And good sleep at that. It’s essential. It’s not something you need to “deserve” or “earn”. It’s something you absolutely require.
Want to read more about the importance of sleep with bipolar disorder?
Bipolar Disorder and Sleep Problems
The Role of Sleep In Bipolar Disorder