Manic Depression And Good Sleep Habits
It's a well established fact that manic depression - also known as bipolar disorder- is intimately connected with a person's circadian clock. This is the biological mechanism that tells your body when to sleep. For many individuals with manic depression, something as simple as a disruption in sleep patterns can trigger an episode.
Here are just a few tips on ensuring you receive all the rest you need.
Have you ever heard of white noise? This is background sounds that are not meant to provide a soothing atmosphere to relax your body so it's easier to fall asleep. Many individuals with manic depression use white noise to help them fall asleep. For many people it's the comforting ticking of a favorite clock. But the digital age fully upon us, ticking clocks are harder to find.
Many people manic depression prefer to listen to a relaxing CD as they fall asleep, one that has the soothing sounds of nature on it. You can find these at any store that sells CDs and in many larger department stores as well. A variety of choices exist from the sounds of the forest to the gentle lapping waves of the ocean.
The next piece of advice comes straight from your mom - but it's oh so true! Don't snack immediately before your bedtime. And if you must, at least avoid the grains and sugars. These two categories of food will make it more difficult for you to sleep. Foods of these kinds raise your blood sugar quickly and then it'll plummet quickly as well. When your blood sugar drops, you may wake up (not really knowing why!) only to discover you can't fall asleep again.
If you do choose to eat before bedtime, then select high protein foods. And eat these several hours prior to your bedtime. The L-tryptophan in these foods produce the melatonin and serotonin required for a good night's sleep. You may also want to add a small piece of fruit to this as well. This helps the tryptophan to cross the blood barrier making it easier for your body to manufacture the necessary chemicals for a good night's sleep.
Sleep in complete darkness. This will do wonders for your sleeping habits. If you happen to live in an urban area that light comes from windows, then don't be afraid to wear a night mask that covers your eyes. Sleep is a crucial health component for an individual with manic depression.
Try to avoid watching television immediately before you jump into bed. This may be one of the toughest suggestions to follow. Many people fall asleep with the television on and sleep all night long while the TV plays. If you have to, just remove the television from the bedroom.
Replace the TV habit with a reading habit. That's right! Read something before you go to bed. Many with manic depression find this a relaxing way and vital portion of their bedtime ritual. But don't read indiscriminately. Choose something spiritual or religious in nature. Choose a magazine or book you personally find comforting.
Getting a good night's sleep is probably the most important habit an individual with manic depression can cultivate. It may take some time to settle into a bedtime routine, but it's necessary to make healthy sleep habits a ritual.
