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Getting solid sleep when you’re living with bipolar I is really important, as you might know firsthand: Research shows spotty rest can potentially cause you to have longer, more intense manic episodes (think: racing thoughts, irritability, and impulsive behavior).1 And when you’re already feeling wired, quality sleep can be especially hard to come by: Some studies show that people who are experiencing a manic episode have trouble dozing off, wake up too early, and get out of bed frequently throughout the night.2
Here’s a simple and effective tip that Nicole Flynn, ASW, a psychotherapist based in Los Angeles, shares with her bipolar I patients who have trouble winding down: Go to bed at the same time each night in a pitch-black room, and get as much sleep as you can. In some studies, this basic technique helped reduce manic episodes from occurring in people diagnosed with bipolar disorder.2 That’s because your circadian rhythms, or internal “clock” of sorts, play a big role in the condition (and this is true of both bipolar I and II); research shows that irregular circadian rhythms—which generally means your body isn’t quite sure when it’s time to sleep or wake up—might make certain mood episodes more frequent and intense.3
To get yourself into a sleepy zone, think about your environment first. Blackout shades or blackout cling-ons that stick to your window and block out light can help darken your room. You should turn off any night-lights in your space, along with your TV and smartphone—even small amounts of light can mess with your sleep quality.4
You can also try deep breathing exercises or mindfulness meditation before bed. (Apps like Headspace or InsightTimer offer tons of calming ways to get you feeling drowsy.) Flynn also recommends keeping a mood journal and sleep log so you can track how your daily routines might affect your rest.
When you settle down in bed, you may not start snoozing right away, and that’s okay. Flynn says that simply lying in darkness and stillness can help you adjust to a regular sleep routine.
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