Why You Need Good Sleep and How to Get It

As noted, research has shown a link between bipolar disorder and sleep, such as the fact that bipolar disorder can have a significant impact on how much and how well you sleep, and lack of sleep can increase your risk of manic or depressive episodes. Given that, it’s clear that addressing sleep issues is an important part of managing bipolar disorder.

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Here are some strategies from experts on how to get the sleep you need.

1. Seek Professional Help

As with all mood disorders, treatment by a mental health professional can improve your symptoms, including sleep issues, says Dr. Martin.

Also consider scheduling an appointment with a doctor at an accredited sleep disorders center near you. “There are many board-certified sleep medicine physicians who are neurologists and psychiatrists, who may be especially well suited to help,” she says. Organizations such as the AASM have search tools to help you find a sleep center near you.

“In addition, if people with bipolar disorder struggle with insomnia even when their mood symptoms are stable, they can still benefit from direct treatment of insomnia by a behavioral sleep medicine specialist like a clinical sleep psychologist,” says Martin. Cognitive behavioral therapy, which focuses on replacing unhelpful thinking and behavior patterns with healthier ones, is commonly used to treat insomnia and can be safely adapted for people with bipolar disorder, she says. There is even a form of cognitive behavioral therapy specifically designed to treat insomnia, often referred to as CBT-I.

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2. Ask Your Doctor for Sleep-Friendly Tweaks to Your Bipolar Medications

Medications used to treat bipolar disorder may cause sleep issues as a side effect, Martin says. They may also interact with other medications or supplements you’re using and cause sleep problems.

Ask your doctor if you should take your medications at specific times of day to minimize their impact on your sleep. For instance, Martin says, if a medication makes you feel drowsy, ask if you can take it at night rather than during the day.

Sometimes, adjustments to the types or doses of medication can help. But always talk to your doctor before making any changes to your medication regimen, to avoid worsening your bipolar symptoms.

3. Set a Bedtime Schedule and Make It Nonnegotiable

Going to bed at the same time each night and waking up at the same time each morning as consistently as possible will help you maintain your circadian rhythm, the internal clock that regulates your sleep-wake cycle. This, in turn, will improve your shot at a good night’s rest and reduce your risk of mood episodes down the road, says Martin.

“People with bipolar disorder should be particularly careful to avoid periods of sleep deprivation, as this is one factor that can contribute to mania,” she says.

4. Keep a Sleep Diary

Keep track of your sleep habits and symptoms over time, so you and your doctor can detect patterns that may be preventing you from getting a good night’s sleep. Hafeez suggests using a sleep diary each morning to jot down:

How long it took you to fall asleep the previous night
How many times you woke up during the night
How long you stayed asleep
Any medications you took to help you sleep
Whether you had caffeine or alcohol prior to bedtime
Whether you exercised during the day, including what time you exercised and for how long

5. Steer Clear of Stimulating Activities and Substances Near Bedtime

Use the last hour or two before bed to prepare your body for sleep. This means avoiding bright lights, cell phones, and stimulating activities, says Hafeez. And before you turn in for the night, “Place your cell phone facedown, so the light is not emitted from it,” she says.

And although regular exercise is helpful for managing bipolar symptoms, exercising too close to bedtime can be stimulating and make it difficult to fall asleep, she says. To avoid this, exercise earlier in the day.

To prepare your body for bedtime, Hafeez suggests that you:

Avoid caffeine and alcohol late in the day.
Keep your bedroom as quiet and dark as possible.
Maintain a room temperature that’s not too cold or hot. A bedroom temperature of 60 to 67 degrees F can deepen sleep.
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Use blackout shades, earplugs, and a sleep mask to block excessive light and noise.
Play calming background music as you drift off.
Nicotine is a stimulant, so if you smoke or vape, avoid doing so in the two hours before you sleep.

6. Try Bright Light Therapy in the Morning

Bright light therapy is often used to manage circadian rhythm disorders like delayed sleep phase syndrome and can gradually normalize your sleep patterns.

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Studies on bright light therapy in bipolar disorder have led to conflicting results, according to a research review. One study found that sleep quality improved significantly in people with bipolar disorder who tried bright light therapy, while the participants in another study did not see much improvement in sleep, compared with a control group who didn’t receive the treatment. The review’s authors suggested that people doing bright light therapy might see a larger improvement in sleep by also reducing their light exposure at night, however.

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To get the most out of bright light therapy, it’s recommended that you use the device as soon as possible after you wake up in the morning. There are many bright light therapy devices available to purchase. Ask your doctor to recommend the best one for you.

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