Without restorative sleep, life is tough for anyone. Managing sleep is the absolute number-one priority in the ongoing maintenance of bipolar disorder.
Most of us find stability in the predictable patterns of our daily lives. We begin our work, our studies, or our household tasks according to a routine: the children want breakfast, the dog needs to be walked, it’s time to leave for / return from our job or school, make dinner, etc. A major—and I am talking major—part of the daily routine is sleep.
Why is sleep important?
Without sleep, life is tough. Concentration is poor, attention is compromised, and our ability for logical judgment is off. While we are asleep, our body restores depleted energy. Similarly, our brain rejuvenates. Glycogen, a complex sugar and energy reserve, is built up. Our overall metabolism is reduced, allowing for the removal of metabolic by-products from cells. Certain hormones are preferentially released during sleep, especially those that promote growth, repair, and replacement of cellular elements. Growth hormone is released. A healthy immune system appears to be dependent, at least in part, on sleep.
There is incredible science around sleep: its phases, timing, and quality. It is universally accepted that poor sleep is not good—at every level of both physical and mental health.
Is sleep a bigger deal for people with bipolar?
with bipolar disorder are particularly susceptible to sleep issues. A very
common first sign of mania is decreased or even total loss of sleep and the
perception that one does not need sleep.
An amazing feeling of energy and brilliance in the context of little sleep is
deceptively intoxicating and exhilarating; ideas spark throughout the night and
the brain does not seem to be able to slow down, let alone sleep.
Depression, on the other hand, often presents as overwhelming fatigue and a need for excessive sleep. Restorative sleep seems to disappear, and an affected individual may feel totally unrested after sleeping, or there may be broken and disrupted sleep.
Because sleep is such a major issue in bipolar disorder, a healthy sleep pattern is one of the hallmarks of successful wellness management.
How can I get the good night’s sleep that my body and mind need?
first order of business is routine, routine, routine. It is very difficult to
sustain a healthy sleep pattern in chaos. Set a schedule and stick to it.
Consult with your treatment team. Keep a sleep diary: Every morning, record the approximate number of hours you slept. Show it to your health-care provider to get a perspective on your sleep patterns. If warranted, ask for a referral to a sleep specialist. Are there health-related issues that come into play, such as snoring or sleep apnea? What about diet and caffeine, alcohol, or stimulants? Is your activity level in the evening appropriate? Do you have a routine to wind down and prepare the body and brain for resting mode? What about a mindfulness approach to sleep (relaxation techniques)? Do you need a medication that helps with sleep? How much computer / cell phone screen time are you subjecting yourself to before bed (or worse, in the middle of the night)? The nature of light coming from electronic screens, much of which is in the “blue” range, appears to have stimulatory effects, and there has been a lot of buzz lately about the ability of blue-filter glasses to augment the treatment of bipolar mania. As can be deduced from this series of questions, there are many approaches that can be used to address and begin to manage sleep issues.
I believe that the management of sleep is the absolute number-one priority in the ongoing maintenance of bipolar disorder. With awareness and discipline, you can improve your sleep hygiene for better overall health in both body and mind.
Printed as “Sleep––More Than Just a Body at Rest,” Summer 2019
As difficult as getting a good night’s sleep is for most people, those who have bipolar disorder know all too well the significant health costs of poor sleep. So James B. Maas, PhD, a leading sleep researcher, shares his golden rules for getting good sleep. #1 Know what you need Determine your need for sleep...
Sleeping less than seven hours may not be the best because you miss out on hitting your ‘power sleep’ stride––where a restorative type of sleep called rapid eye movement thrives. Sleep involves several distinct stages with special functions at work. Slow wave sleep (meaning our brain waves are slow) is a time for tissue growth...
Jack Register, a clinical social worker and executive director of NAMI North Carolina, offers these tips for dealing with insomnia from his professional and personal experience: #1 Fact-finding mission Start with a sleep journal, he advises. “Rate what your sleep is like. What you did before you got in bed. Did you wake up during...
With patience and discipline, it’s possible to adjust your sleep schedule to meet the demands of the workaday world. Some advice from sleep experts: #1 Be consistent It’s extremely important to wake up and go to bed at the same time, even on the weekend. If you’re naturally a night owl, try moving your bedtime...