5 Tips For Sleep During Mania

Koala sleeping

Living with bipolar disorder can be difficult, especially during mania episodes.

An elevated state of mind, energy, and behavior which is known as mania can last for several days or weeks.

Mania can initially feel exhilarating, but it can quickly lead to exhaustion and disrupt sleep.

In turn, lack of sleep can exacerbate manic symptoms, creating a vicious cycle.

That's why it's essential to have support for bipolar disorder and develop effective tips for sleep during mania.

Developing a winding-down technique is one of the useful tips for sleep during mania.

A winding-down technique tells your body that it's time to relax and prepare for sleep.

Keeping your bedroom clutter-free is another example of tips for sleep during mania.

A cluttered room can make you feel stressed and anxious, which can negatively impact your ability to fall asleep and stay asleep.

More often than not, there are factors that can affect the sleep patterns of bipolar people during mania.

Determining the source of your sleep issues can help you learn what is causing the problem, and then you can figure out a solution.

Learn more details on tips for sleep during mania below.

Bipolar Disorder Therapists in Colorado

Laura Hunt, LPC

Laura Hunt, LPC

Colorado
(719) 452-4374
Randal Thomas, SWC

Randal Thomas, SWC

Colorado Springs, Colorado
(719) 602-1342
Joseph Anders, LPCC

Joseph Anders, LPCC

Colorado Springs, Colorado
(719) 481-3518
Seth Boughton, SWC

Seth Boughton, SWC

Colorado
(720) 449-4121
Jenifer Seas, LCSW

Jenifer Seas, LCSW

Colorado Springs, Colorado
(719) 452-4374
Andreea Felea, LPC

Andreea Felea, LPC

Colorado
(719) 602-1342
Mackenzie Batson, LPCC

Mackenzie Batson, LPCC

Aurora, Colorado
(719) 345-2424
Shannon Matlock, LPC, NCC

Shannon Matlock, LPC, NCC

Colorado Springs, Colorado
(719) 203-7021
Margot Bean, LCSW

Margot Bean, LCSW

Colorado Springs, Colorado
(719) 345-2424
Leigh Harlan, LPC

Leigh Harlan, LPC

Colorado Springs, Colorado
(719) 602-1342

Develop a Winding-Down Routine

To keep their mood stable and avoid manic or depressive episodes, people with bipolar disorder must get enough sleep.

In order to help your body unwind and get ready for sleep, it is recommended that you establish a winding-down routine.

This routine should include turning down the lights at home, taking a long, hot shower or bath, or reading a book in a quiet room to help you relax and unwind.

By engaging in these activities, you are telling your body that it is time to relax and get ready for bed.

The key is to establish a nightly routine that you can stick to.

It will be simpler to get to sleep and stay sleeping throughout the night if your body and mind are trained to associate these activities with sleep.

If you find it difficult to drift off to sleep at a reasonable hour, you might benefit from developing a winding-down routine.

Keep Your Bedroom Clutter-Free

If you have bipolar disorder, you already know how crucial it is to get enough sleep in order to control your symptoms.

Did you know, though, that the state of your bedroom can have an impact on how well you sleep?

It can be challenging to unwind and get to sleep in a bedroom that is disorganized and chaotic.

However, if your bedroom is neat and organized, you may find that you have an easier time drifting off to sleep.

Reduce the number of items in your bedroom and keep surfaces neat and tidy to avoid clutter.

This could entail clearing out clutter, arranging your clothing neatly in drawers and closets, and making your bed every morning.

You might also want to think about purchasing some storage solutions, such as under-bed boxes or wall-mounted racks.

Limit Exposure to Blue Light

Many people today spend a significant portion of their day staring at their phones or computers.

Did you know, though, that the blue light from these devices can disrupt your sleep?

In studies, exposure to blue light reduced levels of the sleep-promoting hormone melatonin.

This means that it may be more difficult to fall asleep and stay asleep if blue light exposure occurs in the hours leading up to bedtime.

So, how do you reduce how much blue light you take in?

To begin, put away the electronic devices at least one hour before bedtime.

The absence of blue light can help you relax and get ready for bed.

Additionally, glasses or a screen filter can also be used to mitigate the effects of blue light from digital devices.

These aids lessen exposure to blue light, allowing your eyes to relax and your body to produce more melatonin, both of which contribute to a more restful night's sleep.

Reducing your blue light intake will help you get a better, more rejuvenating night's sleep.

Bipolar Disorder Therapists in Colorado

Bipolar Disorder Therapists in Colorado

Laura Hunt, LPC

Laura Hunt, LPC

Colorado
(719) 452-4374
Randal Thomas, SWC

Randal Thomas, SWC

Colorado Springs, Colorado
(719) 602-1342
Joseph Anders, LPCC

Joseph Anders, LPCC

Colorado Springs, Colorado
(719) 481-3518
Seth Boughton, SWC

Seth Boughton, SWC

Colorado
(720) 449-4121
Jenifer Seas, LCSW

Jenifer Seas, LCSW

Colorado Springs, Colorado
(719) 452-4374
Andreea Felea, LPC

Andreea Felea, LPC

Colorado
(719) 602-1342
Mackenzie Batson, LPCC

Mackenzie Batson, LPCC

Aurora, Colorado
(719) 345-2424
Shannon Matlock, LPC, NCC

Shannon Matlock, LPC, NCC

Colorado Springs, Colorado
(719) 203-7021
Margot Bean, LCSW

Margot Bean, LCSW

Colorado Springs, Colorado
(719) 345-2424
Leigh Harlan, LPC

Leigh Harlan, LPC

Colorado Springs, Colorado
(719) 602-1342

Determine the Source of Your Sleep Issues

If you suffer from bipolar disorder, you know how exhausting it can be to have trouble falling or staying asleep.

While bipolar disorder can contribute to sleep problems, it is not the sole cause.

If you're having trouble nodding off, it's vital that you zero in on the precise reason why.

An overnight sleep study is one method for determining whether or not external factors are disrupting your slumber.

Obesity, for instance, has been linked to sleep apnea.

It is a disorder in which breathing stops and repeatedly starts throughout the night, leading to restless nights and daytime fatigue.

Menopause-related hormonal shifts, too, have been shown to disturb sleep in women while declining testosterone levels in men have been shown to do the same.

Also, it can be tough to get comfortable and sleep when you're in pain from arthritis or an injury.

Your sleep problems can be resolved and the quality of your sleep enhanced if you can determine what is preventing you from getting to sleep.

Possible solutions include adjusting one's lifestyle or consulting one's doctor to find an effective treatment.

Limiting Activities in the Bedroom

One strategy for improving sleep quality is to restrict bedroom use to sleep-related activities only.

Even though it's tempting to watch TV or work on a laptop before bed, doing so can actually keep your brain active and make it more difficult to fall asleep.

Make an effort to keep your bedroom dedicated to sleep only.

An atmosphere of peace and tranquility can aid in getting to sleep and staying asleep.

But this isn't always simple, especially if you're in the midst of a manic episode.

However, by making an effort to restrict bedroom activities, you can make the room more conducive to sleep and thus better for your mental health.

Conclusion

Maintaining a regular sleep schedule that allows for sufficient quality sleep is essential to overall health.

With the right support for bipolar and consistency, you can begin to sleep better and get enough rest.

Here are tips for sleep during mania: develop a winding-down routine, keep your bedroom clutter-free, limit exposure to blue light, determine the source of your sleep issues, and limit bedroom activities. 

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July 17th, 2024

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