-Sleep and Mood Disorders

November 11, 2007 at 4:01 am · Filed under lifestyle adjustments ·Tagged bipolar disorder, lifestyle adjustments, sleep

Sleep

My Personal Lifestyle:

As a person with bipolar disorder, I have found that sleep is one of the most effective predictors or symptoms of my many moods. Sometimes I get so wound up that I can’t sleep because I am working on a new project and I just don’t want to stop. Sometimes I am worrying about so many things it is hard to fall asleep. In my case, being more “down” of the time, I like to sleep as much as I can. At times I’m laying in bed all day, falling in and out of sleep and still sleeping at least 10 hours at night as well. This is not healthy for me because I have the opportunity to think and worry about problems instead of actively pursuing a solution. It is a vicious cycle where I get more and more tired while I am actually awake.

As I write this, I have been stable on my medications for about 5 days and have slept an average of 6 hours each night following taking them, waking up without an alarm clock around 10am. When I am feeling more “normal,” this is usually the case. The sleep cycle is a vicious one because the more or less I sleep, the worse or better my mood becomes. I soon spiral into either a somewhat manic state but more than likely it is a quite depressed one. It is important to have a stable sleep cycle to prevent relapses of mood. This has been a difficult change to implement in my hectic life because I often go to parties that will last all night and then will sleep all day. Well, that just starts the cycle again. I often stay up late anyway, just because I consider myself a “night owl.”

I have always had a hard time falling asleep at night and waking up completely in the morning. I have heard that people with ADD/ADHD have similar problems. A simple solution for me was to start taking Strattera, a non-stimulant medication. I sleep much better now. Also, I used to take Clonazepam or Ativan, benzodiazapenes for anxiety, to help me fall asleep faster but they just make me feel groggy in the morning, my original problem. I also felt like I didn’t sleep the same way, maybe not dreaming either. I refuse to take either before bedtime but am considering them for anxiety during the day until I start Cognitive-Behavioral Therapy (CBT) which I have read is the most effective way to treat anxiety. Many medications can have side effects concerning sleep. I would encourage you to do your own research on what medications you take by asking your physician or prescribing psychiatrist. It is a good idea to track the amount of sleep you get every night on a chart which I will provide in the Mood Monitoring section. It will give you clues to how you are feeling and how your sleep effects your moods as well.

So, the long and short of it, distress a little before bed, go to bed at a decent time every night, wake up at a decent time every day. Also, keeping active during the day fends off sleepiness, negative thoughts, and will help you sleep better every night.

My Research

Tips for a good night’s sleep:

1. establish a regular bedtime and stick to it as much as possible
2. if you use caffeine, limit usage to earlier in the day
3. let yourself unwind an hour or so before bedtime
4. save the bedroom for sleeping and sex
5. don’t try to force yourself to sleep
6. adjust your sleep in advance when traveling to a different time zone
7. block out annoying distractions

• if you have insomnia, avoid taking naps
• some doctors recommend up to 10 hours of sleep for those with bipolar disorder
• ask your doctor for advice on jet lag
• pay attention to your sleep patterns – when are you most alert? how does 30 minutes affect your mood during the day?
• biorhythms affect blood sugar levels and bowel functions – some people with bipolar show symptoms of hypoglycemia, constipation, or diarrhea
• some doctors use EEG’s (electroencephalagrams) to monitor the brain’s electric signals and force intentional sleep deprivation because it so affects our moods and that can give more scientific information
• roughly 15% of manic patients lost their lives to physical exhaustion due to sleep deprivation

There are other cycles that affect our moods and sleep:

• those with Seasonal Affective Disorder (SAD) may need different amounts of sleep during the year (more in winter, less in late summer) and may use special lamps to promote healthier moods at these times
• artificial light extends our sleep cycles to unhealthy limits according to some doctors
• women with PMS sometimes find themselves bottoming out before their periods

-Katy-

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