How to Sleep Better With Bipolar Disorder
Some lifestyle changes may help prevent sleep issues and improve the quality of sleep in people with bipolar disorder. These include:
– Getting sunlight in the early morning for around 30 minutes would help kick-start the sleep and wake cycle in the body. This may also reset the circadian disturbance caused by the disease.
– Reducing alcohol consumption: Alcohol consumption may reduce sleep quality and worsen sleep issues in people with bipolar disorder.
– Reducing caffeine consumption: Caffeinated drinks, such as coffee and tea, may make it difficult to fall asleep. Therefore, avoid these beverages before the sleeping time.
– Waking up at the fixed time every day: The most important thing to have a good sleep schedule in people with bipolar disorder is to try to sleep and wake up at the same time on a daily basis. This may improve sleep habits and quality over time.
– Taking melatonin supplements: Melatonin is a hormone that the body naturally produces to make people sleep easily. You can take these supplements a few hours before sleep time to aid in sleeping. However, make sure to consult your doctor before taking them to avoid possible interactions with bipolar disorder medications.
– Avoid smoking near bedtime because the nicotine in tobacco products is a stimulant that would cause sleep issues.
– Maintain a healthy body weight: Weight gain is a possible side effect of some bipolar disorder medications. Thus, try to have a balanced diet and exercise regularly to stay in shape. [6]
