Ugh, this was a week! Freezing temps, snow, ice, a sick colleague, and my very first tax return submitted to the IRS was rejected. Not a great start to tax season.

It’s Saturday as I write this. It thrilled me this morning to wake up to snow on the ground because it meant I didn’t have to go anywhere. (Where I live, a little snow closes everything.)

I’m so tired, and that scares me a little too, but I spent the morning painting. The time in my art corner makes me feel mentally refreshed, even if still physically exhausted. I haven’t finished the canvas I’m working on, but here’s a piece I completed last week. Don’t look too closely or you’ll see all the mistakes.

This week, we’re talking about sleep: why it’s important and how to protect your sleep routines. The first part is below.

Reader, with all the intense cold and high winds, I hope all of you are safe and warm. May this week treat you well and bring sunshine your way.

Until next time, keep fighting.

Scott Ninneman

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Bipolar and the Importance of Sleep as Medicine

Today is the full moon, which for me, means I haven’t slept in three days. I used to think I was imagining it, the frustrating insomnia that shows up a few days before a full moon, but then, I found scientific proof.

Turns out, most people sleep a little less in the 3-5 days prior to the night of a full moon. You don’t even have to see the full moon for it to affect you. So, while I was laying awake the past few nights, I thought this would be a perfect week to discuss the value of sleep.

If you were wheeled into a doctor's office with a broken leg, you wouldn’t expect anyone to tell you to just "walk it off." A medical care team would give you a cast, a way to manage pain, and strict instructions to rest. No one doubts the power of sleep for physical healing.

Yet, when it comes to bipolar disorder (a slightly broken brain), you might treat sleep like a luxury. You may not think twice about exchanging rest for work productivity, social outings, or scrolling through your phone.

“I only need three hours of sleep,” you may say, knowing that it’s an unhealthy amount for anyone. Then, you keep yourself going with coffee and energy drinks, only to pay a heavy price when your body says, “No more!”

Here’s the most important truth you will learn this week: For people with bipolar disorder, sleep is medicine. It’s often the most important brick in the foundation of your stability.

A lack of sleep is the number one trigger for mania. When you skip resting, you are essentially revving your brain's engine while cutting the brake lines. You might feel fine or even energetic, but you’re on a dangerous road to either a manic or hypomanic episode. You’re careening down a mountain with no way to stop.

Of course, sleeping too much (staying in bed for 12 or 14 hours) causes its own problems. This “I can’t get up” feeling is often the first sign (and a trigger) for an episode of depression.

Viewing sleep as an optional activity is playing a dangerous game with your brain chemistry. But how do you convince yourself to sleep when your mind says you don’t need to?

The first step is to reframe your sleep definition from “luxury” to “medicine.” Accept that rest is as essential as medication and talk therapy, and you’ll find it easier to force yourself to bed.

Think of it this way: if you were a diabetic, you wouldn’t skip your insulin just to watch one more episode of Bridgerton. You would stick to your treatment plan because you know the dangers of out of control blood sugar.

Sleep is the insulin of bipolar disorder. It’s the medicine that helps your mind hold on to stability.

This concept is called Sleep Hygiene, but I don't love that term because it sounds like one more item on my to-do list, like flossing or ironing my shirt for work. I prefer to think of sleep like locking the front door at night. A locked door doesn’t guarantee no one can break in, but it gives you some peace of mind.

Protecting your sleep routine requires boundaries, and sometimes, those boundaries can feel uncomfortable. It may mean being the guest who leaves the wedding reception at 10:00 PM because you know that staying until midnight will cost you three days of stability. It may mean saying "no" to late-night work or skipping last call with friends.

You may feel like you’re missing out in the moment, but you’re prioritizing your mental health. A stable mind means you’ll have more good days where you can work or spend time with friends. Your boundaries are protecting your future with only a minimal cost to today.

This week, we are going to dive deep into how to build a sleep routine that works for you. We’ll discuss ways to increase your sleep consistency and protect your stability.

Sleep is an essential tool in your mental health toolbox, so it’s time to make sure you are using it in the best way possible.

Journal Prompt

On a scale of 1-10, how would you rate your current sleep quality? Do you see a pattern between your bad-sleep days and your symptoms?

Additional Reading:

• ​5 Tips for Getting Unstuck When You Have Bipolar Disorder​
• ​Balancing Hearts With the Ups and Downs of Bipolar Love​
• ​Mental Illness Is a Weight You Can Never Put Down​
• ​Archive Newsletters​