I have written and rewritten this post more times than I can count. I’m likely struggling with it so much because it’s the Mindset Key I grapple with the most.
Sleep. It can be restorative, or something that eludes us. I’ve experienced both and can tell you I much prefer the restorative type of sleep that helps keep me well. In order to maximize my chances of achieving restorative sleep on a regular basis, I do my best to keep a consistent healthy sleep pattern. Or else I’m susceptible to the most dangerous symptom of oncoming mania - the perception that I don’t need sleep.
I didn’t realize the incredible importance sleep has on overall wellness until I experienced my first manic episode in 2005. The mania and psychosis quickly made it clear to me how the extreme lack of sleep that week contributed to my mind to going haywire, but I didn’t learn about sleep hygiene until much later in my recovery journey.
Sleep hygiene is the method of protecting your sleep by creating a healthy environment and regular evening routine that helps ensure quality rest. Basic rules of sleep hygiene include going to bed at the same time each night and waking at the same time each day, making sure your bedroom is dark and cool, and removing electronics from the bedroom.
I try my best to do these things, but life happens and there are times when you’re not able to go to bed and wake at the same time. Luckily, I’ve found that as long as I stick to my routine 80% of the time, I’m able to keep my moods stable.
I’ve learned, through my nineteen years of dealing with bipolar disorder, that my body requires seven hours of sleep a night at a bare minimum. When I get less than that for several days in a row, it has the potential to lead to mania. So I aim for eight hours a night and give myself a buffer so that it’s okay if I end up with seven.
Living with bipolar disorder means I have to constantly be monitoring my sleep. I do this by using this mood chart which includes a space to track your sleep. Whenever I notice a dip in my sleep time, I make sure to do what I need to do to get back on track. What’s really tough for me right now is my daughter’s swim schedule. She’s currently swimming 5am-7am Monday-Friday (plus Sunday, but not as early), and even though she usually only swims four out of six days during the week, my husband wakes me up at 4:15am when he gets up to get her out of bed and ready to leave for practice. I’m not able to get back to sleep, so I’ve been using the time to work on my manuscript while the house is completely quiet.
Earlier this year I was having a very tough time getting quality sleep. A friend recommended I look into a magnesium supplement, as it’s shown to have a positive effect on sleep. I did my research and started taking 500mg of Magnesium Glycinate daily and soon after noticed a significant improvement in my sleep.
(Above: I laid down on the couch after dinner and dishes last night. Ben snapped this picture as Gracie came up and snuggled down right next to me. It was a good little rest.)
Historically, my main triggers when it comes to my bipolar disorder episodes are 1) stress and 2) lack of quality sleep. Thankfully, I’ve been able to manage my stress level lately, which is good for my mental health. And sleep is something I feel I have a decent amount of control over thanks to a regular routine and my Magnesium supplement. I’m in a good place (knock on wood) and hope to keep it that way for the foreseeable future, yet I also know how life can be unpredictable. Which is why I’m so grateful for my support system which I’ll write about for Mindset Key #5.