It's no secret that sleep and bipolar mood stability go hand in hand. Here's what experts recommend to balance your body clock.
On average we slept 8 hours per night in 1970 around the world, which represents 1/3 of our lives.
In 2020 this figure increased to 6.5 hours per night and this is not enough to produce enough melatonin, also known as the sleep hormone, in order to stay healthy.
In France, 1/3 of the population has sleep disorders, hypersomnia (too much sleep) or not enough sleep (insomnia).
As bipolar people we need quality sleep on a regular basis.
People with bipolarity often have difficulty regulating their sleep.
They may have insomnia, circadian rhythm disorders, or irregular sleep rhythms.
When these sleep disturbances occur, they can trigger or worsen manic or depressive episodes.
Here are some tips to respect one of the foundations for staying stable.
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If you are looking for ways to improve your sleep, you should start by understanding your sleep patterns and your sensitivity to sleep disturbances.
According to Mary Fristad, a renowned clinical psychologist, the best way to do this is to keep a close eye on your nighttime sleep and your corresponding mood states.
To do this, you can use a sleep tracking app or, if you prefer more traditional methods, a good old-fashioned notebook.
By keeping track of your sleep, you can discover which habits work best for you and take concrete steps to improve your sleep significantly.
If you are looking to improve the quality of your sleep, it is crucial to avoid screens before going to sleep.
According to Helen Burgess, doctor of philosophy and co-director of the Sleep and Circadian Diseases Research Laboratory at the University of Michigan, “It's like wearing a mini-sun at night.”
The blue light emitted by your phone or tablet can upset your internal clock and suppress melatonin production, which can make it harder for your body to prepare for sleep.
To help regulate the brightness on your computer or laptop, Dr. Burgess recommends using applications like f.lux that automatically adjust the brightness according to the time of day.
Plus, you can also switch your cell phone to black and white mode starting at a certain time to help you pick up the phone.
HopeStage supports you with practical resources and exclusive offers that will help you better manage your sleep and more.
Don't let screens get in the way of a good night's sleep.
If you're having trouble adjusting to the time change or the effects of jet lag, it may be helpful to start adjusting your sleep schedule about two weeks before the event.
According to experts, an effective method is to bring your sleep time forward or backward by 15 minutes a day.
This way, your body can adapt to the change gradually, rather than experiencing a sudden shock at the time of the time change or jet lag.
This technique is especially useful for frequent travelers who often have to change clocks and adapt quickly to a new time zone.
It is also beneficial for people who suffer from a sleep disorder or other health conditions that may affect their circadian rhythm.
In addition to gradually adjusting your sleep schedule, there are other effective ways to improve the quality of your sleep.
Practices such as meditation, yoga, regular exercise, avoiding screens before bed, and a comfortable sleep environment can also contribute to more restful sleep.
If you are having difficulty adapting to changing time zones or improving the quality of your sleep, do not hesitate to consult a sleep specialist for personalized advice.
Exposing your body to natural daylight is essential to maintaining a stable body clock.
Going out early in the morning, preferably before 10 am, is a great way to sync your body clock and adjust your sleep cycle.
This is especially important if you live in an area that tends to be cloudy or if you have seasonal depression, a form of depression that typically occurs during the winter months when daylight is reduced.
Phototherapy, which involves exposing yourself to special artificial light to treat seasonal depression, may be helpful for some people.
However, it is important to talk to your therapist before beginning any form of phototherapy, as excessive light exposure can trigger manic or hypomanic episodes in some people with bipolar disorders.
Your therapist can help you determine the right dose and duration of exposure for avoid these unwanted episodes.
In short, regulating your biological clock is essential for quality sleep and optimal mental health.
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By going out early in the morning and talking to your therapist about treatment options, you can improve your sleep quality and overall well-being.
To improve the quality of your sleep and effectively manage bipolar disorder, it is crucial to follow a regular sleep routine.
That means you should go to bed and wake up at the same time every day, even on weekends.
By having a regular sleep routine, you can train your body to fall asleep and wake up more easily, which can help you feel more rested and less tired during the day.
Disruptions in your sleep cycle can trigger manic or depressive episodes in people with bipolar disorder.
By following a regular sleep routine, you can avoid these unwanted episodes.
To maintain a regular sleep routine, it can be helpful to set and stick to a bedtime and wake up time each day.
It's also important to limit naps during the day, as this can interfere with your nighttime sleep.
In short, establishing a regular sleep routine is a simple but effective way to improve the quality of your sleep and manage bipolar disorder.
By adhering to a fixed sleep routine, you can train your body into a regular sleep cycle and improve your overall well-being.
To improve the quality of your sleep, it is essential to reserve your bed for sleep and intimacy activities.
Avoid using your bed as a place to work, watch TV, or use your cell phone.
By reserving your bed only for sleeping and intimate activities, you'll be strengthening the association between bed and sleep, which can help improve the quality of your sleep.
If you're having trouble falling asleep or waking up in the middle of the night, it's important not to lie in bed ruminating.
Indeed, it may reinforce the negative association between bed time and insomnia, which may cause additional difficulties in falling asleep in the future.
Instead, it's recommended to get up and do a quiet activity like reading or listening to soft music.
This can help you relax and reduce stress, which can make it easier to go back to sleep when you get back in bed.
It's important not to use electronic devices or do stimulating activities, as this can interfere with your sleep even more.
In short, by reserving your bed for sleep and intimacy activities and by avoiding lying down when you have insomnia, you can reinforce the positive association between bed and sleep, which can help improve the quality of your sleep.
If you have trouble sleeping at night, your caffeine intake could be an aggravating factor.
Even a single cup of coffee can interfere with your sleep, especially if consumed in the afternoon or evening.
This is because caffeine can stay in your system for several hours, increasing difficulty falling asleep and staying asleep.
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Additionally, caffeine can increase the need to urinate during the night, which can also interfere with your sleep.
It is therefore important to limit your consumption of caffeine and other stimulants, such as tea or energy drinks.
In addition, drinking alcohol can also have a negative impact on the quality of your sleep.
While it may seem like alcohol makes it easier to fall asleep, it can actually alter the sleep cycle and disrupt sleep quality in general.
Alcohol can also increase the need to urinate, which can interfere with sleep.
If you have insomnia problems, it is therefore important to limit your consumption of caffeine and alcohol, or even to avoid them altogether.
Regular physical activity is highly recommended to improve the quality of your sleep.
The benefits of exercise aren't just limited to physical health, but they also have a positive impact on mental and emotional well-being.
According to a study published in the Journal of Clinical Sleep Medicine, regular exercise may help reduce insomnia symptoms in people with bipolar disorder.
It's important to note that you shouldn't do strenuous exercise before bedtime, as this can actually make it harder to fall asleep.
It's best to exercise early in the day to avoid stimulating your body before bed.
Find an activity that you enjoy, such as walking, running, or swimming, and do it regularly to improve the quality of your sleep.
It is important to be careful not to disturb your natural sleep rhythm by taking extended naps.
Indeed, this can have the effect of preventing you from falling asleep easily at night, which can have consequences on the quality of your sleep.
So, if you need to nap, it's best to limit it to around 20 minutes to avoid disrupting your sleep cycle too much.
It's also important to know that tobacco can have negative effects on your sleep.
Indeed, the nicotine in cigarettes can act as a stimulant and make it more difficult to fall asleep.
It is therefore recommended to stop smoking or to limit your tobacco consumption to improve the quality of your sleep.
Creating a quiet, dark, and cool sleep environment can make a big difference in the quality of your sleep.
This may involve removing electronic devices from the bedroom and minimizing clutter.
Lowering your heating temperature before going to sleep can also be beneficial.
Additionally, using a natural silk sleep mask can be an inexpensive solution to improve your sleep environment.
Finally, while it may be tempting to use sleeping pills, it is best to avoid them as much as possible.
Sleeping pills alter the quality of deep sleep and can be addictive.
If you must take prescription sleeping pills, use them as a last resort and only for short periods of time.
Here are some bonus tips:
To go further on the road to recovery, HopeStage accompanies you hand in hand during all stages of bipolar disorder : from understanding the disease to long-term stability.
Sleep is crucial to our health and well-being, affecting everything from breathing and the immune system to stress hormones and cardiovascular health.
According to neuroscientist Matthew Walker, sleep improves virtually every process in the body, while lack of sleep can alter them.
For people with bipolar disorders, sleep is even more important because it can serve as a key indicator of the current state of mind.
Changes in sleep patterns can signal manic or depressive episodes.
Unfortunately, the central nervous system cells that regulate homeostasis in people with bipolar disorders can weaken and lose brain regions that are specific to bipolarity.
Fortunately, a regular sleep routine can help recharge the brain, build muscle, repair tissue, and synthesize hormones that are essential for optimal functioning.
It's also important not to overlook sleep problems, as they can be a harbinger of an ongoing episode.
The loved ones can also be affected by sleep disorders, so it's important to communicate with them to find solutions.
And you, what are your tips for improving your sleep?
