When living with bipolar disorder, have you ever felt so tired or exhausted that you can't even get out of bed? This isn't just sleepiness. It's a feeling of being so exhausted that you can't even get through the day. It's a really difficult experience. But don't worry, today we're going to talk about some things that can help you manage this condition and live a more vibrant life.
Why do you feel so tired?
Simply put, bipolar disorder is a condition where your mood swings are extreme. There are two main stages.
1. Mania: During this time, you may feel extremely happy and energetic. Your mind may be racing with thoughts, and you may feel like you don't need sleep. You may even feel so energetic that you can work for days without sleeping or eating or drinking.
2. Depression : This is the opposite. You feel extremely sad, hopeless, and uninterested in anything, along with a feeling of helplessness.
Many people think that fatigue only occurs during depression. It is common to feel tired during that time because of low energy and sleep problems. But the truth is, this extreme fatigue can occur during and after mania. Imagine, what happens when you go without sleep for days because your mind is racing? After that mania period is over, both your body and mind are completely exhausted. It is like running a marathon for days. So it is not surprising that when it takes a long time to recover from that state, you feel extremely tired.
Manage your condition properly
The best way to cope with this fatigue is to keep your bipolar condition stable. If you can reduce the frequency of episodes of mania and depression, you can live a better life.
It is essential to work closely with your doctor for this. Follow the instructions and medications he or she gives you exactly.
Some medications for bipolar disorder can make you drowsy. So don't take more than the prescribed dose. Also, if you are taking medication to help you sleep, use it only for as long as you need it. If you notice any changes in your mood due to the medication, talk to your doctor right away.
Shall we get used to a good night's sleep?
A good night's sleep is the best rest for both body and mind. Practice these things every day to get a good night's sleep.
- Go to bed and wake up at the same time every day. Try to stick to this routine, even on weekends.
- Keep your bedroom reserved for sleep and sex only. Avoid doing things like working, watching TV, or eating while sitting in bed.
- Limit looking at screens like phones, computers, and TVs before bed. The blue light they emit can disrupt sleep.
- Keep the bedroom at a cool, comfortable temperature .
Exercise is the secret to strength.
"Where are you going to exercise with all this fatigue?" you might be thinking. That's true. But the amazing thing is, once you start exercising, your energy levels increase.
Start small. Even walking for 10 minutes a day is enough. Gradually increase the time and pace. If you suddenly start exercising, you will only make it harder. If you haven't exercised in a while, ask your doctor for advice on how to start.
Also, remember not to do strenuous exercise close to bedtime. It can make it difficult to fall asleep.
Let's also take care of food and drink.
The foods and drinks we consume directly affect our energy levels, so it's important to pay attention to this as well.
Limit caffeine use.
It's normal to reach for a cup of coffee, tea, or something sweet when you're feeling tired. While it may give you a little energy at the time, it can be a nightmare when you go to bed at night. So try to limit your intake of caffeinated beverages, especially later in the day and in the evening.
Sunlight is a natural medicine.
Get some sunlight exposure every day if possible. Light, especially sunlight, helps regulate our body's biological clock, or circadian rhythms . Simply put, this clock tells our body "it's time to go to bed" and "it's time to wake up."
Balanced diet and vitamin B12
You can get a clearer understanding of this from the table below.
| Required feature | Things to do and food sources |
|---|---|
| A balanced diet | Eat a balanced diet that includes fresh vegetables, fruits, and lean proteins. Nutritional deficiencies can also cause fatigue and weakness. |
| Vitamin B12 | Vitamin B12 deficiency in particular can be a major cause of fatigue. Vitamin B12 is abundant in red meat, milk and dairy products, and fish such as salmon and tuna. |
| Body water level (Hydration) | Drink enough clean water throughout the day. When your body is dehydrated, nutrients are transported throughout the body, making you feel weak and tired. Foods high in water, such as fruits, vegetables, and soups, can also help with this. |
Take-Home Message
- The fatigue that comes with bipolar disorder is not your fault. It's part of the illness. And it's something that can be managed.
- Talk openly with your doctor about your feelings and concerns. He or she will provide you with the best solution.
- Getting enough sleep, light exercise, a balanced diet, and drinking enough water are the best ways to rebuild your energy.
- You are not alone. There are family, friends, and doctors who can help you on this journey. So never be afraid to ask for help.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න