In the past, I would often stay up late, usually with a drink or a joint, reading, working, watching something, and sometimes even reorganizing my stuff. I would avoid sleep and typically survive on 6 hours of sleep. I’d always loved waking up early to catch a couple of hours of peace and serenity before diving into my day. I’d go to bed around midnight and be up again at 6.
Unsurprisingly, this came in phases. When I’d be depressed, I’d have trouble waking up and would usually go to bed earlier and have a bit of insomnia in the middle of the night. Overall, my sleep patterns were erratic and unhealthy. It wasn’t until I was diagnosed in 2018 that I learned these habits might be linked to bipolar illness. After my diagnosis, I was pumped up on so many meds that I used to sleep like a baby. I’d get an excellent 9-hour sleep and wake up refreshed. I was also still smoking hashish regularly. Once I decided to quit, I was afraid it would disrupt my sleep patterns, so I consulted my psychiatrist, who prescribed Seroquel. It used to knock me out completely, but I was happy as I was getting my 8-9 hours of sleep, and I wasn’t craving hash. 6 months later, I returned to my psychiatrist and complained of weight gain, a well-known side effect of Seroquel. So he switched me to a natural alternative, an herbal supplement called Deep Sleep. This allowed me to have restful nights without worrying about any side effects. It was perfect. About a year later, I wanted to know if my body had started regulating itself and could fall asleep naturally. I was due to travel to Seychelles with my girlfriends, and I decided to travel without my sleep supplement. And guess what… it worked! I was able to sleep properly, and even now, 3 months later, I can fall asleep like a baby at around 10 and wake up super refreshed between 6 and 7 am, without an alarm or any sign of grumpiness. It’s a blessing, and I’m grateful to be able to sleep soundly. I get bouts of insomnia about once a month, I compensate by napping during the day, and I’m usually grumpy during the day. But overall, I have a healthy sleep pattern and want to tell you what worked for me based on scientific studies. Sleep disturbances are widespread in people with bipolar disorder and appear to play an essential role in the cycling of the condition (Source). People with bipolar disorder seem to have more delicate internal clock mechanisms. If you're suffering from insomnia, good sleep hygiene is critical. Here are some expert recommendations: #1 Go to bed and get up at the same time every day. You can organize your day and set aside time at night to get at least 7 hours of sleep. Always wake up at the same time, regardless of when you go to sleep. It’s also helpful to create an evening routine. Following the same set of activities in the same order each night, whether it’s brushing your teeth, turning off your electronics, practicing meditation, or journaling, helps train your mind to view that 30 to 60-minute routine as preparation for sleep. Avoid naps, especially naps in the late afternoon. If you must nap, limit your rest to around one hour. If you’re excessively tired, allow yourself one short, 30-minute or less power nap in the early afternoon. Nap any later or for any longer, and you’re likely to fall into a deep sleep, from which you’ll wake up feeling even groggier than before. A quick nap will refresh you for an afternoon energy boost without making it challenging to fall asleep at night. #2 Use your bedroom for sleep and sex only. A bedroom that is cool and dark is a bedroom that promotes sleep. Set your bedroom thermostat to somewhere in the mid-15 degrees Celsius. Keep it as dark as possible at night, using blackout curtains or an eye mask if necessary. Invest in a comfortable mattress and bedding that supports and relaxes you. #3 Avoid heavy meals and exciting substances a few hours before retiring. Legal and illegal substances alike disrupt sleep. Caffeine and other stimulants wake up your mind, keeping you alert and preventing sleep. Others, like alcohol or marijuana, may help you fall asleep, but they’ll wake you up earlier than expected and disturb the sleep you do get. Avoid all of the above for a calmer mind and more restful sleep. #4 Mitigate risks If you can't sleep after a certain amount of time (for example, 15 minutes), get out of bed and do something. It's still important to get up at your regular time the following day, even if you have less than seven hours of sleep. Turn off the cell phone ringer. I use mine for alarms, but I keep it silent for calls and all other notifications. Focusing on getting enough sleep at the same time every night can be life-changing when you have bipolar. In fact, for many people with bipolar disorder, the emergence of sleep issues can be a warning sign that an episode is coming on. My Sleeping Routine I value my sleep and won’t compromise on it because I know that lack of sleep can trigger an episode. I’m pretty inflexible when it comes to my evening routine. I’ll share it in the hopes that it can help you create your own and find your groove when it comes to sleeping patterns:
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AuthorI was born in 1986 in Lebanon. I'm still trying to find my passion in life and in the meantime I'm learning to navigate my bipolarity and redefining stability. Archives
February 2024
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