Sleep is a basic human need, but that doesn’t mean we always get enough of it, or maybe we overindulge in it sometimes. Even though sleeping is meant to give your mind and body time to reset and recharge, it’s not always easy to get the seven to nine hours of sleep that’s recommended for adults by the National Sleep Foundation. 

The quality and quantity of sleep you get can affect many aspects of your everyday functioning, from alertness to making decisions about lunch. If you have bipolar disorder, your sleep is a considerable factor in the severity of your symptoms and their impact on your overall quality of life.

3 impacts of sleep on bipolar disorder

By learning about the effects of sleep on your bipolar disorder, you can gain a deeper understanding of how the condition impacts your body and know when there’s an out-of-the-ordinary issue. Here are three instances that are common:

• Sleep disturbances impact mood regulation.

Bipolar manic/hypomanic and depressive episodes can both cause sleep disturbances. If you’re experiencing a manic/hypomanic episode, you may feel a decreased need for sleep. Depressive episodes can lead to insomnia or hypersomnia (excessive sleep). But any kind of sleep disturbance can hinder your brain’s ability to regulate your mood, resulting in overwhelming emotions that affect your daily life and relationships.

• Sleep deprivation triggers or worsens episodes.

If you’ve been diagnosed with bipolar disorder, it’s possible for sleep to play a factor in when you experience an episode, or how severe the symptoms are. If you’re not getting enough sleep, that may disrupt brain networks involved in mood regulation, leading to an onset of an episode. 

If you’re currently going through an episode, lack of sleep can affect your body’s ability to even out your mood-regulating hormones, potentially worsening your symptoms.

• Lack of sleep contributes to cognitive challenges.

Getting enough quality sleep plays a crucial role in maintaining cognitive functioning throughout the following day. However, during a bipolar episode, your cognitive abilities — such as problem-solving, decision-making and focusing — are often impaired. If you’re experiencing a manic/hypomanic episode, the reduced need for sleep can interfere with your ability to handle daily tasks.

How to improve a sleep routine that’s impacted by bipolar disorder

Effective treatment of bipolar disorder means taking steps to manage symptoms and reduce the severity of episodes, which includes keeping a sleep routine. If you’re trying to improve your sleep hygiene, here are some approaches worth trying:

• Set alarms for going to sleep and waking up.

Keeping a regular sleep schedule during a bipolar episode isn’t always easy if you end up staying on your phone or you don’t have a specific responsibility to wake up for. Try setting an alarm for when you should head to bed, as well as when you should wake up seven to nine hours later, and you’ll start to regulate your internal clock.

• Create the right environment.

For most people, falling asleep is a process that takes time as the body and mind unwind. If a bipolar episode is interfering with your ability to completely relax, there are ways that you can nudge yourself along in the right direction of a good night’s sleep.

You can create a sleep-friendly environment in your room by:

• Hanging blackout curtains
• Setting up a white-noise machine
• Keeping your room cool (65-68 degrees Fahrenheit)

• Keep a sleep diary.

Monitoring your sleep can help you recognize potential signs of an upcoming bipolar episode and patterns that you can break to improve the quality of your sleep. Keep a sleep diary that includes:

• How long you slept
• Rating your quality of sleep
• Vivid dreams or nightmares (possible during bipolar episodes)

Your provider may adjust your treatment plan, which could include optimizing mood stabilizers or adjusting other medications if appropriate.

Sleep on its own can play a pivotal role in your overall quality of life. And when sleep affects your bipolar disorder symptoms, you may find it difficult to reduce overwhelming emotions, communicate effectively and stay alert during your routines. 

Talk to your provider about potential solutions that can improve your sleep routine. If you need higher levels of support for your bipolar disorder beyond appointments with your general practitioner or therapist, Lightfully’s four levels of care may help:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.