Remember that this isn’t your fault. Manic bipolar episodes are uncomfortable and upsetting, but you didn’t do anything to cause this. If you’ve experienced a manic episode before, you know that you will get through this. As difficult as it may be to sleep right now, you will fall asleep eventually.
You could literally picture yourself as a statue or pretend you’re a robot. Some people with bipolar find this kind of visualization helpful.
If you’re sleeping alone, you can try humming or singing quietly. That might have a calming effect and help you get into the right headspace to fall asleep.
Any ideas or thoughts that occupy your mind and keep you from hyper-fixating on whatever is keeping you awake should help.
Many people with bipolar enjoy listening to binaural beats. These are meditative songs that only rely on 2-3 tones, which supposedly helps your brain relax. There isn’t a ton of science on it, but people seem to think they work, so it’s worth giving a shot![6] X Research source You can find these songs by searching online. They’re also on Spotify and YouTube.
Get ready for bed as you normally would but perform this exercise to help calm your mind and make getting to sleep easier. You may also perform this exercise while sitting in a chair. Deep breathing can be helpful for calming the rapid thoughts and anxiety that may accompany mania during any time of the day or night. No one has to know you’re even doing the exercise.
After 15-20 minutes of lying awake, you’re super likely to start focusing on how you can’t fall asleep. In a manic episode, that can spiral out of control fast. Do not look at the clock! If you keep focusing on how little sleep you’re going to get, you’ll just fixate on that thought which can keep you up even longer. Try reading a book, which will engage another sense (sight), so that you don’t feel trapped in your mind while you lie there in the dark. [9] X Expert Source Noel Hunter, Psy. DClinical Psychologist Expert Interview. 18 December 2020. If you’re hypomanic, it’s possible that you’ll get super invested in what you’re reading and stay up even later. If that happens, it’s okay. You’re better off reading than lying in bed tossing and turning.
Only take medications as directed by your psychiatrist or doctor. Do not take more than directed, even if you’re really struggling to sleep. If you have not been prescribed any sleep medication, you can try taking 2 mg of melatonin with a doctor’s permission. This is a hormone that is naturally secreted by the body when it’s dark out and basically tells your body to go to sleep. [11] X Expert Source Noel Hunter, Psy. DClinical Psychologist Expert Interview. 18 December 2020.
A nightly routine may consist of doing light stretching, tidying up your home, preparing your clothing for the following day, taking a hot bath, and reading a book. Try to do things that do not involve bright lights or technology since these things do not signal to your brain that it is sleep time. [13] X Research source Get ready for bed at the same time every night, and turn off all of your electronics at least an hour before that time. [14] X Expert Source Noel Hunter, Psy. DClinical Psychologist Expert Interview. 18 December 2020.
If you have roommates or you live with your family and they make noise at night, put earplugs in. Get an eye cover if you can’t practically keep light from bleeding into your room.
You may be surprised at the advice about not drinking alcohol before bed. Most people will feel drowsy after one or two drinks. Even though alcohol may help you fall asleep, it does not promote good quality sleep and alcohol is a common trigger for manic episodes. Caffeine is a stimulant, so the last thing you want to do in the hours before bed is stimulate yourself even more than you already may be with manic symptoms. Cut caffeine intake in the afternoon to sleep better at night.
If you don’t like soaking, a warm shower should have the same effect.
Do this for a few minutes until you build up to longer periods. Even just 13 minutes of daily meditation is scientifically proven to improve your memory, mood, and attention. [21] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you find it difficult to meditate alone, look online for a guided meditation video.
Roughly 20 minutes of deep muscle relaxation can dramatically improve your mood and sense of calm. [24] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Your exercise regimen can include moderate activities like yoga, Pilates, or a walk through the park. You can also engage in more vigorous forms of exercise such as running or high-intensity interval training. No matter what type of exercise you choose, the benefits outweigh those of not doing any at all. Regular exercise can improve mood, lower risk of disease, and even help with the depressive episodes you experience with bipolar. [27] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
You can find plenty of these videos online on sites like YouTube.
Common triggers include stress, conflict with others, or difficult work. Some triggers are unavoidable, like seasonal changes. Just try to be cognizant of these periods and prepare for them ahead of time by keeping your schedule as open as possible and preparing to relax.
Many of the common antidepressants prescribed for bipolar disorder may actually improve your sleep schedule. [31] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source If you are taking medications and you feel like they’re interfering with your sleep, talk to your doctor to see if you can change your meds or add additional meds to your current regimen.
Seroquel is an antipsychotic that is non-habit forming. It works by blocking the serotonin receptors in your brain that keep your imagination active, which makes it super easy to sleep. [34] X Research source Trazadone is an antidepressant that works similarly to Seroquel. It has the added benefit of soothing the impulse to move, which is a big barrier for many bipolar folks with insomnia. [35] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Benzodiazepines can be intimidating because they’re habit-forming with long-term use. However, they are a great solution for occasional bipolar insomnia since they’re so calming. [36] X Research source Your psychiatrist may also suggest non-addictive sleep aids that can be purchased over-the-counter, like diphenhydramine (Benadryl). [37] X Research source
These therapies also often cover strategies to improve and stabilize your energy levels, as well. This can be deeply helpful during periods of hypersomnia, which is the opposite of hypermania. You can find a therapist who specializes in IPSRT by looking online. This isn’t a particularly uncommon school of therapy, so you can always ask if a therapist is familiar with it before choosing them. [40] X Research source
