Hello Australia! Bipolar Disorder and Light Exposure. Four Keys to Successfully Manage the Illness on Sunny Days

Bipolar disorder mood swings in the sunny, Australian winter. It’s not easy to figure out how sunlight and darkness affect bipolar disorder. It’s often as much to do with WHEN you are exposed to light and darkness as how much.  Learning about your circadian rhythm is essential.  Read Geralyn’s question below and think of how you would answer.  I’m interested to then know how you feel about my answer as it might be different than you expect!

I just received a Facebook question from Geralyn  in Australia.

“Hi Julie, did you know that in the part of Australia where I live the worst time for bipolar swings is Summer not Winter because you have to keep heat out by shutting curtains etc. which means less light. I’m having hypomania, I’m taking my medication – any other tips you could offer to stop it getting worse?”

Hello Geralyn, I didn’t know this about Australia. It makes sense though. I remember being in Thaliand where it was so hot I would just go back to my room- shut all the curtains, turn on the fan and just I didn’t melt.  It WAS dark in that room!  Here is my answer to your interesting and thought provoking question:

Hypomania and depression require different plans: Since you’re having hypomania, what you do light wise is different than what you would do when depressed. Believe it or not, being in the room in the dark is good for hypomania- the problem is the balance of light when it’s so bright outside for so many hours of the day. I would suggest that being in a dark room isn’t the problem- it’s actually what you need to do if the hypomania is persistent.  If you were having severe depression, it could be about the darkness. You may be experiences a lot of depression as well,  but for now let’s talk about what everyone with bipolar needs to do regarding light and mood swings when they are having hypomania.

We talk so much about light exposure and depression and it is a problem, but the interaction between light and our mania is just as important.

Here are four keys to managing mania when it’s sunny outside…..

The main goal is to create a circadian rhythm plan that makes sure you get light at the right times. The interaction between melatonin and serotonin holds the key to light exposure and mood swings. If it’s sunny all day- the constant light into the retina affects the brain chemicals that control the balance between  melatonin and serotonin to the point that many people with bipolar one will have severe mood swings in the summer simply from the extra light.  My coauthor Dr. John Preston has been my teacher on the topic of light, sleep and bipolar disorder for ten years now- I recently attended a full day seminar he put on here in Portland, Oregon where we have the exact opposite of what you are going through. Six months at least of darkness and rain is the norm here. I learned so much from talking with him. Here’s the latest information:

1. It’s about when you get light if you have bipolar disorder- not always how much. When it’s bright outside, we need to end light exposure starting in the early evening so that our natural production of melatonin can kick in and start to make us tired. This melatonin stops the production of the highly active serotonin that wakes us up in the morning.  To make this happen during the bright days,  Dr. John suggests .5 mg of melatonin four hours before bed.  Yes, it’s a super small dose but the latest research shows that too much melatonin is detrimental to those of us with bipolar.

Tip: No matter what’s happening with your sleep schedule and no matter how much light there is outside-   .5 mg of melatonin will help get your circadian rhythm on track.  This helps build a sleep foundation that promotes stability.

2.  During sunny times- the amount of light that goes into your EYES is the problem. It’s not about light getting into the skin- that’s more of a vitamin D situation and is more related to depression. Light stimulates the brain chemicals that create the energetic serotonin. This is why mania peaks in the sunlight. We do need light in the morning to stop our melatonin, but it has to be limited and targeted due to the fact that light in the eyes can create mania.  During the sunny days, it’s essential to get light into our eyes in the morning for a few minutes- this will stimulate our circadian rhythm to wake us up- but then super bright light in the eyes needs to STOP until the next morning.  Thus, waking up and going outside and looking at the sun for a few minutes in the morning only is the key.  You will then need to use strong sunglasses, visors, hats etc. to reduce ALL bright sunlight into the eyes for the rest of the day. This is why being in a dark room isn’t a bad idea if you’re having hypomania.  It’s probably the daily contrast of the light in the morning, being in a dark room, going back into the light and then trying to sleep at night that’s the problem. I know it seems like the dark room is causing the mood swing, but it’s probably more about not getting the circadian rhythm process on track do to the constant change in light that’s the culprit.

Tip: During sunny times, wake up and get sunlight into your retina in the morning for a few minutes (20 at most)  and then spend the rest of the day limiting the sunlight into your eyes.  This is especially true if you go to the beach or are out in the open sun .  You want sunglasses that are so dark it feels a bit abnormal. Your brain will thank you.

3.  Darkness is associated with depression even if it’s not actually making us more depressed.  When you have bipolar disorder, darkness can feel oppressive, dangerous, sad and hopeless. It’s hard to explain to others who don’t have such a visceral response to their environment, but for anyone with bipolar we know that how we feel in an environment profoundly affects our moods.  Once you have stimulated your circadian rhythm, you can then start modifying the darkness in your room with a smart use of light and other elements.  Fish tanks with bright colors, plants with big bright leaves and other positive images can make a huge difference.  It’s also fine to have full spectrum light in the room as long as it’s not too bright and you don’t look directly into the light. (Yes, the bipolar brain really is this sensitive.) What you do in the room is also important. Is it a happy place- do you enjoy being in your home, or do you feel crowded and unloved in the environment?  It really does make a difference. Having a pet or loved ones around  you will brighten any room. You didn’t mention air conditioners-  if you are cool enough, one thing you can do is find blinds that let you completely control the amount of light which means you can let some in as needed.  You are more in control of the dark room than you think.  If the dark room is something you can’t change, then changing what’s in the room is the key. I still believe that if it’s hypomania and not serious depression that you’re experiencing, the dark room is not the main problem. I’m interested to hear more about how often you cycle into depression.  Our environments completely affect our moods- and it’s not always about light. If you feel out of place where you are- this can lead to mood swings as well. Especially if your hypomania is dysphoric where you feel uncomfortable everywhere and home isn’t a sanctuary.

Tip: If the dark room is a necessity heat wise, modify the room to make it a cheerful and light place using lighting, mirrors, candles, animals and possibly new blinds.  When you’re in a place you love, it helps counteract the darkness.  If the bipolar makes you uncomfortable everywhere- then it’s more about the illness than the darkness!

4.  Electronic devices increase light into the eyes. The blue light that comes off these devises is no different than a light box. If you’re watching TV or on a computer, phone or tablet in a dark room, you will have a similar brain reaction to being outside. Amber glasses that block this blue light can make a difference, though they can make the dark room more gloomy.  Knowing that this blue light- especially from a big television at night- can completely upset circadian rhythms will help you make better electronic decisions. Darkening your devices- making sure you aren’t using them right up until you sleep and possibly using glasses that block the blue light is an essential step in managing your moods.  The contrast between the dark room and the blue light is a big problem when you’re trying to get stable.

Tip: Become more aware of how much blue light you get and try to keep it limited to the day and turn it off at least a few hours before you want to sleep. It doesn’t have to be like this always, but it’s essential to test it out and see if it helps.

These are just a few ways you can change your situation to create a plan to help manage the bipolar disorder. It’s easy to blame the darkness for the mood swings- when it actually could be the balance between when you experience the darkness and the light.  We are learning more and more about circadian rhythms and bipolar disorder. Every single person with bipolar disorder must regulate when light hits the eyes. This is a free way to manage the illness more successfully. It changed my life and it can help you as well!

Thank you for your question Geralyn and hello to everyone in Australia and the Southern Hemisphere.

Julie

Here is a great resource to learn more about light and bipolar disorder. Dr. Jim Phelps pioneered the research in amber glasses and light exposure. His website PsychEducation.org offers research on the topic.  If you aren’t aware of how light affects bipolar disorder, his site will certainly open your eyes. 😉