If you have bipolar disorder , sleep can be a real struggle at times. Some days you can't sleep for hours, and other days you're so sleepy you can't even get out of bed. This isn't just your problem. There's a strong connection between bipolar disorder and our sleep. So today, let's talk about what the connection is, and what we can do to get better sleep.
How does bipolar disorder affect sleep?
Bipolar disorder can affect our sleep in many ways. Sometimes, if you have sleep problems that last more than two weeks, it could be a sign of an underlying medical condition. Here are some of the main sleep problems associated with bipolar disorder.
| Sleep problem | Simply put... |
|---|---|
| Insomnia | I can't fall asleep at night, and I can't sleep properly. That's why I feel very tired and exhausted the next day. |
| Excessive sleep (Hypersomnia) | This is often seen in cases of depression that come with bipolar disorder. No matter how much sleep you get, you feel like you're not getting enough, and you feel sleepy all day. |
| Decreased need for sleep | This is a characteristic of mania. Even after a few hours of sleep, you have the energy to work all day without any fatigue. |
| Changes in sleep patterns (Delayed Sleep Phase Syndrome) | Changes in the body's biological clock (circadian rhythm) can lead to insomnia at night and excessive sleepiness during the day. |
| REM sleep abnormalities | Dreams seen during REM sleep can be very vivid, sometimes strange, and frightening. |
| Sleep apnea | This condition affects about a third of people with bipolar disorder. Breathing stops for a moment during sleep, leading to excessive daytime sleepiness and fatigue. |
The important thing is that for three out of four people with bipolar, sleep problems are the first sign that a mania episode is coming.
Sometimes, lack of sleep due to things like overwork and jet lag can lead to mania or hypomania .
Why is sleep deprivation dangerous?
When someone with bipolar disorder loses sleep, they may not feel as tired as others. However, that little sleep can be very harmful to you. When you lose sleep, things like this can happen:
- Mood swings
- Physical illness, fatigue , depressed feelings, or excessive anxiety
- Difficulty concentrating or making decisions
- Increased risk of accidents
Even during the highs and lows of bipolar disorder, sleep can be affected. You may experience things like:
- Excessive anxiety for no reason.
- Worrying about sleep, wondering "Will I even sleep tonight?"
- A slow, sluggish feeling during the day.
- Having wrong attitudes about sleep .
What can we do to get better sleep?
Sleep disturbances can worsen your mood. So, the first and most important thing you can do is talk to your doctor about it openly. Keeping a 'sleep diary' can be a great help in identifying all the factors that are affecting your sleep.
Things to note in a sleep diary
When you show this diary to your doctor, he or she can get a better understanding of your condition.
| Things to note | Why is that important? |
|---|---|
| Time to go to sleep | You can understand the seriousness of insomnia. |
| Number of times you wake up at night | Helps measure sleep quality. |
| Sleeping all night long | You can find out if you are getting enough sleep. |
| Times to take medicine, coffee, alcohol, and tobacco | Because these things directly affect sleep, it is possible to identify patterns. |
| When and how long to exercise | Although exercise is good for sleep, exercising too close to bedtime can disrupt sleep. |
Some bipolar medications you take can also cause sleep disturbances as a side effect. Therefore, never stop taking your medication or change the dosage on your own. Always talk to your doctor and seek his advice. He may decide to change your medication. Also, if you have other medical conditions, such as arthritis or migraines, don't forget to tell your doctor about them.
Sometimes, through treatments such as Cognitive Behavioral Therapy (CBT) , restructuring your daily routine and sleep patterns can be a great help in controlling your mood.
Other simple habits that help with sleep
- Avoid drinking coffee, tea, and alcohol in the afternoon and evening.
- Keep your bedroom as dark and quiet as possible. Maintain a comfortable temperature that is neither too hot nor too cold. Use a fan and earplugs if necessary.
- If things like your partner's snoring are disrupting your sleep, talk about it and find a solution.
- Exercise, but not too close to bedtime. Exercising during the day or in the evening can help you sleep better.
- Practice relaxation techniques.
- Stop watching TV, laptops, and phones at least an hour before bed. Their blue light disrupts sleep.
- Some people find that just hearing white noise in the background helps them sleep.
Take-Home Message
- There is a strong link between bipolar disorder and sleep, and sleep problems are part of the illness itself.
- Sudden changes in your sleep patterns (especially sleep loss) can be a sign of an upcoming mania, so be aware of this.
- Always talk openly with your doctor about sleep problems and the medications you take. Don't make decisions alone.
- Establishing healthy sleep habits (sleep hygiene) is also a great help in managing bipolar disorder.
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