Sleep challenges and bipolar disorder often happen together. Treating your sleep problems can be a helpful first step in managing your bipolar disorder symptoms.

Besides a nutritious diet and regular exercise, quality sleep is considered one of the three major physical necessities of overall good health. Living with a mental health condition, such as bipolar disorder, makes good overall health especially important.

Getting the right amount of sleep is one of the biggest challenges that people with bipolar disorder can face. For instance, people experiencing mania or hypomania in bipolar disorder can go on little or no sleep for lengthy periods.

People experiencing bipolar disorder depression might have trouble getting either too much sleep or none at all. They may experience insomnia, excessive daytime sleepiness, low quality sleep, and nightmares.

Going without good sleep — either intentionally or accidentally — can even increase the risk of having a manic or hypomanic episode. Figuring out how to get the right amount of sleep can be a big part of managing bipolar disorder.

There are several ways a person with bipolar disorder can attempt to get regular sleep without medication. These tips are all part of sleep hygiene.

Creating a schedule

Establishing a consistent time to go to sleep and to wake up can be helpful. Creating this routine can be beneficial for everyone, but it can also help if you experience mood changes in bipolar disorder.

Optimizing your bedroom

Sleep hygiene also involves making your bedroom as comfortable as possible. This might include:

Limiting activities

Your bedroom should be reserved for sleeping, if possible. Try to limit other activities in the bedroom, such as eating, watching TV, or working.

Diet and exercise

Avoiding alcohol and caffeine before bedtime, eating a substantial dinner so that you’re not hungry at bedtime, and prioritizing a nutritious diet can help improve sleep.

It’s also a good idea to exercise — but not right before bed. A workout can make it easier to sleep, but it can also energize you, making it harder to fall asleep.

Taking time to relax

If you can, wind down before bedtime. Consider a warm bath, some pleasure reading, journaling, or meditation before turning off the lights.

Some sleep medications can be used for a short time to help people with bipolar disorder go to sleep. These are used for only a short period of time to minimize the risk of addiction.

If you’re considering any sleep aids, it’s important to talk with a doctor first.

If you’re prescribed a sleep aid, a doctor may recommend:

There are also some natural sleep aids you can try, such as melatonin supplements and valerian root. You might also consider cognitive behavioral therapy for insomnia (CBT-I) to help improve your sleep quality.

Side effects of sleep aids

Drugs used as sleep aids are available over the counter or as prescription medications.

If sleep aids are necessary, there are some risks involved:

  • They have the potential for addiction. Working with a healthcare professional is important.
  • They can have an adverse effect on coordination and cause sleepiness and even amnesia.
  • In some cases, these drugs can also cause hostile and aggressive behavior.
  • Sleep aids should not be combined with alcohol or other substances that inhibit the central nervous system.

Proper sleep on a regular basis is a cornerstone of good health. But getting enough sleep can be a challenge for people with bipolar disorder.

Keeping to a bedtime schedule and having a bedroom optimized for sleeping can be helpful. Work with a healthcare professional if you need help getting better sleep.