Sleep disorders are one of the biggest scourges for people with bipolar disorder, which are often triggered by hypomania (a sudden increase in energy and mood) or even mania. If you're having an episode of hypomania or mania, getting a good night's sleep is almost impossible. But don't worry, by establishing good sleep habits and seeking external help, you will undoubtedly be helped to sleep better.
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Method 1 of 3: Calming the Mind
Step 1. Lie down and breathe deeply
Place your palms on your chest and stomach, then feel the sensation of your breath. Inhale deeply through your nose and let the air fill your lungs. If you do it correctly, your chest should not move and your stomach should expand (also known as diaphragmatic breathing). Slowly, exhale through your mouth and feel your stomach contract as the air is expelled. Do at least 4-6 breaths per minute, and repeat the process for 10 times or more.
- There's no need to change your bedtime routine; simply add the breathing exercises above to make your body and mind better prepared for sleep. You can also do this exercise while sitting in a chair.
- Deep breathing is effective in calming the negative thoughts and anxiety that accompanies manic episodes in people with bipolar disorder. Other people won't even notice you're doing it.
Step 2. Learn to meditate
Meditation is the perfect method to calm the body and clear the mind of negativity. Sit cross-legged with your back straight in a quiet, distraction-free room. Close your eyes and breathe normally; remember, focus on your inhalation and exhalation. If you start to lose focus, refocus on your breathing pattern. Do this process for a few minutes. Once you get used to it, you can gradually increase the duration.
Step 3. If you're still having trouble calming down, do progressive muscle relaxation therapy
The internet even has provided dozens of videos that can guide you to do it. Sit in a comfortable position in a chair, take deep breaths, and exhale any tension you feel. Slowly, tense a group of muscles (starting from the leg muscles to the head muscles in turn) and hold for a few seconds. Relax your muscles again and feel the effect. Do the same process for other muscle groups in your body.
Step 4. Use guided imagery techniques (techniques that use imagination and visualization to help reduce stress) which are packaged in video form
Through this technique, you are asked to imagine a calming activity and atmosphere (such as walking in the middle of the meadow or wading through the ocean). Don't worry, YouTube already provides dozens of videos that you can access for free.
Step 5. Exercise regularly
Exercising is a great way to relieve anxiety or improve your mood when a manic episode strikes. To prevent these activities from further disrupting your sleep, try exercising in the morning or at least a few hours before bed.
- Try doing light to moderate exercise like yoga, Pilates, or taking a walk in the park. You can also practice higher-intensity exercise such as running.
- Exercising – no matter how light the intensity – is still more beneficial than not exercising at all. Regular exercise has been shown to improve mood, reduce the risk of illness, and help overcome depressive episodes that people with bipolar disorder often experience.
Method 2 of 3: Establishing Good Sleep Habits
Step 1. Create a positive nighttime routine
Who says manic episodes can't be prevented? One of the preventive steps you can take is to build good sleep habits (sleep hygiene); This method is very effective in helping people with bipolar disorder get enough and quality sleep – even if they are experiencing a manic episode. Try adopting a positive bedtime routine to better prepare your body and mind for a good night's sleep afterward.
Positive bedtime routines include a light warm-up, cleaning the house, preparing clothes to wear the next day, taking a warm bath, and reading a pleasant book. As much as possible, avoid activities that involve technology or very bright light; both will send signals to your brain to stay awake. Do relaxing activities; send signals to your body and brain that this is a good time to sleep
Step 2. Limit the activities you do in the bedroom
The bedroom should only be used for sleeping. If you're used to working or watching TV while lying in bed, try changing those habits. Do activities that are not related to sleeping in another room.
Step 3. Create the right sleeping environment
Trust me, it will be easier for you to fall asleep in a clean, tidy, and comfortable environment. Therefore, try buying soft and comfortable mattresses, blankets, pillows, and bolsters to better support your sleep. In addition, as much as possible use thick curtains and are able to ward off light from outside as much as possible. Also lower the room temperature so you don't wake up or have trouble sleeping because of the heat.
Step 4. Cut down on alcohol and caffeine before bed
Regardless of the medication you are taking, it is likely that you have been asked to limit (or stop) alcohol and caffeine consumption by your doctor. But if it turns out that you are not prohibited (or have been allowed to) consume it, make sure you don't consume alcohol and caffeine a few hours before bed.
- The ban on drinking alcohol before bed may surprise you; especially since most people will feel intense drowsiness after drinking alcohol. In fact, although alcohol can trigger drowsiness in consumers, the evil content in it will actually disrupt the quality of your sleep; You'll wake up easily a few hours later and won't be able to go back to sleep.
- Caffeine is a stimulant. If you have the potential for a manic episode, taking stimulants is the biggest ban. Reduce (or stop) caffeine consumption in the afternoon and evening so you can sleep better afterwards.
Method 3 of 3: Seek External Help
Step 1. Find a doctor or psychiatrist with experience with bipolar disorder
An experienced doctor can help determine effective treatment methods to control your bipolar symptoms. Make sure you always take the prescribed medication, especially since neglecting to take medication has a high potential for triggering a manic episode. Don't forget to tell your doctor if you experience prolonged sleep disturbances. Prolonged sleep deprivation can worsen bipolar symptoms, affect your quality of life, and even lead to substance abuse.
Antidepressant drugs have a high potential to disrupt your sleep. If you are currently taking antidepressants, talk to your doctor about the possibility of taking other medicines (or additional medicines) that can improve the quality of your sleep
Step 2. Try Interpersonal and Social Rhythms Therapy (IPSRT)
This type of psychotherapy is based on the hypothesis that bipolar disorder is caused (or exacerbated) by disruption of the sufferer's circadian rhythm. In other words, manic episodes are not only triggered – they are also triggered – by poor quality sleep. The goal of this therapy is to reduce the number of manic episodes experienced by people with bipolar disorder. IPSRT can be done in the form of individual therapy or group therapy. The focus of this therapy is to help people with mood disorders improve their quality of life; some of the strategies are to improve the quality of their sleep, also increasing their ability to manage stress.
Step 3. Discuss the possibility of taking melatonin with your doctor
Melatonin is a hormone that is naturally produced by the body; These hormones help balance the body's circadian rhythm and act as a natural sleep clock. At night, the body produces large amounts of melatonin; on the other hand, melatonin production decreases in the morning and afternoon. Talk to your doctor about whether melatonin supplements can help improve your overall quality of sleep.
Your doctor may also recommend over-the-counter, non-addictive sleeping pills such as diphenhydramine
Warning
- Adopting healthy sleep habits should help control the quality of your sleep, as well as control the excess euphoria that accompanies episodes of mania. Try not to sleep too long or too little; both have the potential to significantly affect the mood of people with bipolar disorder.
- Before taking over-the-counter drugs or trying new sports, make sure you always consult with your doctor for side effects. Even the slightest change risks making your mood worse, so make sure you always get your doctor's approval before doing it.
