Seven Sleep Secrets For Those With Bipolar Disorder
It can't be emphasize enough. Even the healthiest of people need regular sleep habits in order to stay healthy. For people suffering from bipolar disorder though, it's even more crucial. In many instances a deviation in sleep patterns may trigger an episode of mania or depression.
Researchers believe that episodes of bipolar disorder may be intimately connected to a person's natural circadian rhythm - your internal biological clock that regulates your sleep patterns. Everyone-whether he has bipolar disorder or not - has an occasional sleepless night. Here, though, are seven secrets to getting a good night's sleep.
1) Create a comfortable, inviting sleep environment.
As a person who has bipolar disorder, this is critical. Creating a comfortable environment doesn't mean redecorating, either. Just ensuring that your room isn't too cold or too warm is a great start. It's tough to sleep when you're uncomfortable warm. And while you may love to curl up with that comforter at night, if your room is too cold, you may find yourself waking up several times throughout the night. Of course, you'll want to make sure that your room is as free of any noises as possible.
2) Exercise!
You've heard it before in very many ways, but exercise is not only vital to your overall health, it helps you sleep better at night as well. Exercise can do double - event triple duty - when you have bipolar disorder, too! It's a great way to help manage depression as well a s that weight gain that inevitably seems to accompany many bipolar disorder medications. Just make sure you don't exercise too late in the day. You'll only stimulate your system and defeat your whole purpose.
3) Create a bedtime ritual
Remember when you were a child? Your mother made sure you had a bedtime routine. She probably made sure you had a warm bath, maybe even a warm cup of milk or hot chocolate and then you listened to a bedtime story.
A relaxing bedtime ritual is equally as important for you if you have bipolar disorder. Pattern your adult ritual after your mother's. Take a relaxing bath, listen to some soft music, turn off the television set. Read until you are sleepy. Taking just these simple steps alone may help you manage your bipolar disorder better.
4) Keep a gratitude journal
It's hard enough for most of us to take time to be thankful for what we have. When you have bipolar disorder it gets even tougher some days to find events and accomplishments for which you can be thankful. That's why it's important that you develop the habit of pausing and reviewing the day, keeping track of things for which you can express thanks. This will especially help you - and help you sleep more peacefully - on those days when nothing seemed to go right.
5) Replace your mattress.
If you've owned your mattress for a while, consider buying a new one. Despite what you may think, you don't want it to be too soft. Then again, you don't want a mattress that is so firm that your hips and shoulders are put under undue stress.
6) Just say no to naps!
Naps and sleeping late can wreak havoc on the circadian rhythm of a person with bipolar disorder. As much as possible, try to go to bed at the same time every night, get up at the same time every morning and resist that urge to nap. With bipolar disorder, you really can't afford to disrupt your internal clock.
7) When you can't get to sleep, leave the bedroom.
Don't struggle with it. Don't lie there and worry about it. On those nights you find it difficult to fall asleep, get out of bed and go to another room. Read or listen to some soothing music. Be sure not to turn on the television set or work on the computer. Those two activities will only stimulate your system.
When you suffer from bipolar disorder you need to take every measure possible to ensure you get a good night's sleep. If you follow these secrets to sleep, you'll be more refreshed and energetic throughout the day. But more than importantly, you'll discover that your bipolar disorder is easier to manage as well.
