The Importance of a Sleep Routine In Managing Bipolar Disorder Sleep. Experts say that it's essential that we all get enough sleep at night. But if you have bipolar disorder its even more important that you get a good night's rest. It's also very important, if you have bipolar disorder, that you find a sleep routine that works for you and that you maintain it. Because bipolar disorder is so closely associated with your circadian clock, you may find that a manic episode of your bipolar disorder may be triggered simply by not receiving enough sleep. In contrast, you may find that if you receive too much sleep in one night, the symptoms of your bipolar disorder worsen. That's why it's vital that if you have bipolar disorder that you create a sleep schedule and stick with it. You'll be tempted to sleep in on weekends or on your days off from work. But don't. You'll just be inviting an episode of your bipolar disorder. If you find it difficult to get a good night's sleep, try to make sure that during the day, you keep your intake of caffeine and alcohol to a minimum. Very often, people who aren't even battling bipolar disorder discover that these two ingredients create a sleepless night. You'll also sleep better throughout the night if you don't nap during the day. This is good advice for all, but is especially important if you suffer with bipolar disorder. Sleep experts say that napping can disrupt your internal body clock. Your bipolar disorder already makes your body clock vulnerable to undue disruptions. Napping could make it even more fragile. If you feel as if you have absolutely have no choice but to close your eyes for some extra rest, then sleep for less than 30 minutes. This will be less disruptive to your body's internal clock and not throw you into a possible episode of your bipolar disorder. To ensure that you stay awake when you first rise in the morning, expose yourself to bright light or direct sunlight. This also helps to set and regulate your internal clock. In a similar manner, it's important as a person with bipolar disorder that you maintain a bedroom that is as dark as possible while you're sleeping. This way light won't interfere with your rest. You can help ensure that you're tired by the time it's bedtime by exercising sometime during the day. It's best to perform your exercise routine in the morning; otherwise you may discover that exercise that's scheduled too close to your bedtime may keep you awake. If you diligently practice these sleep tips, you may find that episodes associated with your bipolar disorder are under control.