The other night I went to be ok. I woke up at midnight in a downswing. It’s ridiculous. What on earth is going on with my brain! This illness is hard.
I talked myself out of it. “It’s an illness Julie. This isn’t real Julie. Life isn’t that bad. It’s depression.”
And I woke up ok.
Julie
Sleep is the Key
A friend of mine who writes books on bipolar said, “The main way to manage bipolar disorder is to manage your …. sleep.”
He’s totally right. I talk about this in my book Take Charge of Bipolar Disorder. It’s a huge component of a successful management plan.
Sleep is also an excellent mood indicator.
I know that I’m doing pretty well right now as I can sleep at night without Ativan. When I get sick, I have to use small amounts of Ativan to fall asleep. I monitor it carefully so that it doesn’t build up in my system and make me tired during the day.
Three questions:
It’s Thursday- how was your sleep on M T and W? What does it tell you about your moods?”
Are your meds affecting your sleep? If so, what needs to change?
How many hours do you realistically need a night to wake up refreshed? What does it take to get those hours?
Julie
Everyone I know with bipolar disorder has some sort of sleep problem- it’s normal. It’s a bother.
Sleep Tips
- Sleep in a cool room- this can make a huge difference. If you get too hot, you will wake up more.
- Turn off lights one hour before bed and listen to a book on tape by a really low watt light- not a daylight bulb! I actually turned off the light last night and listened to a show on my IPOD.
- Have a noise machine such as a humidifier to block out sounds from outside.
- Keep your TV in the living room and definitely don’t watch TV right before going to bed. Not only is it overstimulating, it also emits a bright (blue spectrum) light that is stimulating.
Sometimes when I write these lists I think, this is just all so ridiculous. Why can’t I just be like my friends!
They can go out until 1AM and just sleep a few more hours the next day to make up for it.
Well, I can’t. So I make these lists and do things the best I can.
My friend Dr. Jay Carter- an expert on bipolar disorder treatment says- regulated sleep is the best and least expensive way to naturally reduce mood swings.
Julie
I want to send out some encouragement today. If it’s tough for you right now, you’re not alone. It’s tough for many of us with bipolar disorder because it’s an illness. I always try to think of it as though I had serious diabetes. I would have to make a lot of changes in order to stay well. One day of cake and ice cream at a party could really make me ill if I had trouble regulating my insulin.
I then think, one night of partying or staying up too late can make me ill in the same way. It’s physical. When it’s brighter outside, I do feel an increase in energy as well as a desire to go out more and have more fun – my friends often stay out past midnight and then have no trouble sleeping. I just can’t keep up that schedule for very long.
If I stay up having fun at a karaoke bar or a dinner party, I will go home with a racing brain and will have to take some kind of sleep aid. This can then cause memory loss and tiredness the next day, so I often go home early. Another disappointment from bipolar disorder. I have made a decision that staying out really late is not worth it to me- nor is over drinking when I do go out. It’s a choice.
Are you in a similar situation?
Julie
1. Keep away from upsetting people. Sometimes this is easier than you think.
2. THINK of how something will affect your sleep way before you do it. If I stay at karaoke until midnight. I will have trouble sleeping. Period. It’s a trade off.
3. Know what always gives you sleep trouble and try to limit the act.
4. Take a sleep aid only when really needed. Benedryl, Vicodin, Klonopin, Ativan, Valium, etc. etc all have their place- but if you have to take one of these every night- you have a problem and need to talk to your doctor. When I had trouble with my meds in the fall ? I simply could not sleep- this was a sign my meds were not right. When I got that fixed- I started to sleep normally again. I tend to need my Ativan a few nights a month. When it gets to three or more times a week, I have to look at sleep triggers.
5. Turn off the tv and listen to a book on tape. Meditate. Turn off the lights in the house and use candles. This can really, really calm down the mind. The more light you have at night- the more stimulated you will be.
6. Drink decaf. I got used to the taste and like it a lot now. A regular coffee has 250mg of caffeine as compared to 5 mg for decaf. That is a huge difference!
Just a few suggestions. They are all common sense- but so hard. I struggle with them constantly, but I won’t stop. I want to sleep normally.
Julie
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