Our members recently shared their top tips and hacks for sleeping well.
We had a couple of great member-led group discussions around experiences of sleep - tips that help us with sleep and what creates problems. It's a topic that's high on everyone's list since good sleep is especially important when living with bipolar.
These discussions were practical complements to the fascinating talk we enjoyed last year from the University of Edinburgh on the science behind sleep and circadian rhythms in bipolar.
Here's a compilation of everyone's best bipolar sleep no-no's and tips that work for them:
Problems that can disrupt your sleep pattern
Stress e.g. stress at work causing worrying thoughts, which can make it challenging to get to sleep.
Sleeping too much (e.g. taking naps) and then not being able to sleep the next night.
Watching TV late at night, especially if the content is violent or suspenseful.
Difficulties getting the timing of medications right can make you drowsy the following day.
Sometimes, a lower dose can have a more sedative effect than higher doses.
A change in your routine e.g. going on holiday, not sleeping in your bed.
Being physically unwell e.g. toothache, the flu or an infection.
Taking caffeine after a specific time of day, but it depends on your sensitivity to it.
Travelling, particularly long-distance, when you cross time zones, which can cause jet lag.
Waking up after having a nightmare and feeling scared or unsettled.
Working night shift is not recommended.
Going to bed later than usual for two or three nights.
Mood being out of kilter can cause rumination.
Being fully focused on new hobbies and forgetting about the time.
Distractions from other members of the household who may be noisy or need your attention.
Being exposed to too much blue light from mobile or PC screens before bedtime.
Temperature fluctuations – room or body temperature - being too hot or cold.
Drinking alcohol or taking recreational drugs.
Insomnia: unable to fall asleep and remain asleep.
Hypersomnia: oversleeping, which is common in depression.
Sleep Apnoea.
Delayed Sleep Phase Syndrome: a circadian rhythm disorder causing insomnia & daytime sleepiness.
Tips that can help promote better sleep with bipolar.
Have a wind-down routine e.g. warm shower, hot milk, cold bedroom – temperature drop helps sleep.
Keep your phone out of arm's reach; use an alarm clock.
Have a healthy morning routine which helps with motivation.
Exercise produces serotonin and endorphins which regulate sleep and improve the quality.
Dawn simulator alarm clock mimics natural sunrise and wakes you up gently.
Self-compassion practice might help.
Write any worries down before bed and make a note to deal with them later.
Comfortable bedroom specifically for sleeping with no blue light devices.
Blackout blinds.
Adhering to a healthy sleep routine – going to bed /getting up at the same time every day.
Recording your mood on paper, in a diary or on a mobile App e.g. Bipolar UK, and using a sleep-aid app e.g. Sleepio, Calm, Insight Timer,
Establish a curfew for switching off your mobile/PC.
Comfortable bed, tidy bedroom.
Moisture-wicking pillowcases help the body to regulate its temperature and keep cool and dry.
Prescription sleep medication e.g. Zopiclone, Temazepam – take a short course as they are addictive.
Over-the-counter sleep medication e.g. Sleepeze (contains Melatonin), Kalms (contains Valerian root)
Heat: hot water bottle, electric blanket or duvet (one half can have a higher/lower TOG for partners)
5-HTP supplement: raises serotonin levels and has a positive effect on sleep, mood, anxiety and pain.
Eye mask/ear plugs.
Eating food containing Tryptophan helps aid sleep e.g. milk, turkey, salmon, eggs, nuts, and spinach.
Limit your caffeine and alcohol in the evening.
White noise e.g. air-conditioning fan, listen to the Shipping Forecast.
Ooooo App for binaural sounds.
Lavender sleep spray or candle.
Camomile tea.
Relaxation exercises e.g. body scan or breathing exercises.
Switch off the colour on your mobile screen and change to black & white to reduce sensory overload.
Essential oils.
Magnesium spray on the back of your neck, palms and soles of your feet.
Weighted blanket.
Listening to relaxing music.
Temple Grandin’s hug machine can improve social interaction and communication for people with autism spectrum disorder (ASD).
Thanks to everyone who contributed for sharing these and sweet dreams tonight!
We also include notes from 2020's presentation by sleep consultant Donna Fairley:
Donna spoke about sleep and the huge impact it can have on our mental health and wellbeing. Sleep is vital to keep our immune system healthy and is also responsible for regulating our mood.
During sleep, the body moves through four different stages of both REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. Over the course of the night, the body will go through this four-stage cycle four to six times, spending an average of 90 minutes in each stage.
Stage 1: light NREM sleep when our mind is drifting back and forward, and we can nod off if we feel safe and relaxed.
Stage 2: the longest part of the cycle but is still light so we can often wake up. There is a drop in body temperature, the heartbeat slows down and our muscles are relaxed.
Stage 3: we fall into a deep sleep and all our vital signs are at their lowest. This is the shortest part of the cycle and it’s extremely difficult to wake someone at this stage (REM). Eyes move around under the eyelids and we’re most likely to dream at this stage Our arm and legs become temporarily paralysed to stop us from physically acting out our dreams. If we don’t get enough deep sleep we become sleep deprived. The quality of sleep is as important to health as food and water and without enough sleep we may suffer from the following side effects: High blood pressure, memory problems, mood changes, weakened immune system, low sex drive, poor balance and early ageing.
Stage 4: this is the healing stage where tissue growth takes place and hormones are released to sweep up toxins from the brain. Without this last stage we might feel groggy and off colour. A good night's sleep is often the best way to help cope with stress, solve problems and also aids recover from illness.
Donna finished her talk with tips for sleeping well including having a regular evening and bedtime routine, exercise and in some cases CBT-I.
Worrying and overthinking before bed can cause sleep problems and Donna gave us a copy of the ‘Worry Tree’ she uses when she’s working with people on their sleep problems:
Donna kindly shared some of the slides from her presentation: