Bipolar disorder and sleep issues often go hand in hand. Whether you’re sleeping excessively or not enough, addressing it is key to managing your moods.
Getting a good night’s sleep can be tough for anyone, but if you live with bipolar disorder, you know that disrupted sleep isn’t just frustrating — it can seriously impact your mood and stability. Poor sleep can worsen symptoms, contribute to triggering mood episodes, and make it even harder to maintain balance.
Mania and hypomania are often associated with insomnia, and depression usually is accompanied by its opposite — hypersomnia, or excessive sleeping. To deal with these difficulties in achieving quality and consistent sleep, many people rely on a variety of strategies to improve their sleep and protect their stability.
We wanted to hear directly from people who understand these challenges firsthand. So, we asked our bpHope community to share their personal experiences — what’s helped them improve their sleep, what hasn’t, and how they manage the ups and downs of bipolar-related sleep struggles. Here’s what they had to say.
Editor’s note: Comments have been edited for length and clarity.
Use Self-Care Tools to Relax Before Bed, Then Sleep Better
I’ve struggled with sleep for as long as I’ve had bipolar disorder. I know medication plays a role — if I’m not taking the right combination or at the right time, it affects my rest. One thing that consistently helps me sleep is a weighted blanket.
— M.M., Texas
What used to keep me from getting a good night’s sleep was not knowing how to relax before bedtime. Now, I follow a routine that gives me time to unwind: I start by journaling to clear my mind, use a breathing technique to relax, and listen to Celtic music. Aromatherapy helps, too. Finally, a hot shower or bubble bath signals to my body that it’s time to sleep.
— T.L.H.B., Nebraska
For me, the key to a good night’s sleep is a cool room, total quiet or soft music, and a comfortable bed. Meditation or hypnosis CDs also help. If I still can’t fall asleep, I remind myself that the best thing I can do is rest — and somehow, that helps me drift off, knowing how important sleep is for my health. — K.B., Texas
Get on the Right Bipolar, Anxiety, or Sleep Medication
Sleeping? What is that? I’m newly diagnosed with bipolar disorder and have not had a good night’s sleep in years — even with medication. My mind always raced, and I could not sleep. Now that I understand it’s part of bipolar disorder, I’ve started treatment, and for the first time, I’m sleeping like a baby. I hope this lasts forever. If you’re struggling with sleep, talk to your doctor — they can help.
— G.D., New Jersey
I have bipolar 2 and have always had trouble sleeping. I think it goes hand-in-hand with the disorder. What has helped me sleep is a combination of an antipsychotic and a sleep medication. Without these medications, I do not believe I would be sleeping a full eight hours like I am now. I also don’t read or do anything else in my bed — I make it just a place to sleep.
— M.C., Georgia
Amino Acid Sleep Aid Eases My Teen’s Bipolar and Anxiety
My teenage daughter often struggles with sleep. Her bipolar disorder means her insomnia stems from either mania or anxiety. Her psychiatrist prescribed a sleep aid based on an amino acid, and it’s been a game-changer — it helps with both sleep and anxiety. When the body breaks down amino acids, it produces serotonin, which not only eases anxiety but also promotes drowsiness. It’s the same reason people feel sleepy after Thanksgiving dinner! Unlike an SSRI, which can trigger mania for her, this approach is milder but still effective.
— K.P., Ontario
Still Searching for a Lasting Sleep Solution for Bipolar Disorder
I moved to California to open a gift shop, but when I had to close and return to New Jersey, I developed severe insomnia. The following April, I was hospitalized in a short-term psychiatric facility. I’ve tried numerous medications, but none have fully helped with either my insomnia or bipolar disorder. Now, I can sleep — but only with the help of sleep medications. I’m still searching for a lasting solution. I’ve read countless books and articles, trying to find a way to cope.
— J.L.W., New Jersey
Adjusting Medications Helped My Bipolar-Related Insomnia
I recently struggled with chronic insomnia, and nothing I tried on my own seemed to help. But when my doctor switched my antidepressant to the morning, I started sleeping well again. I’ve also learned that skipping my antipsychotic medication triggers insomnia. For me, sleep issues are directly tied to my bipolar disorder.
— B.M., Virginia
Do Some Deep Breathing Right Before Bed
Oh man, do I ever have trouble sleeping! It’s clearly tied to my bipolar and probably fuels the cycle — when I can’t sleep, I get more manic, and when I can’t get out of a sleep coma, I sink further into depression. I still don’t know what truly helps, but lately, I’ve found that lying down before I actually intend to sleep, focusing on my lower abdomen with my eyes closed, listening to soothing music, and deep breathing help me drift off. It doesn’t always keep me asleep, though—on my more “up” nights, I repeat the music all night, deep breathing until I get frustrated and give up. But at least this method gives my mind something to focus on, helping me rest a little more.
— L.P., Oregon
Sing Along With Soft Music Before Bed
When sleep doesn’t come, my mind starts playing “movies in my head ”— imagining things that could happen, reexamining everything I did (or didn’t) do that day, and letting endless “what-ifs” play on repeat. Even when I convince myself the doors are locked, and there’s no one lurking around, my thoughts keep spinning. The best trick I’ve found to outsmart myself is the radio — singing along to soft music helps distract my mind just enough. Ironically, sleep is crucial for managing my symptoms, yet my symptoms keep me from sleeping. Go figure.
— D.S., Florida
Careful Timing of Medication Helps Me Sleep
Sleep deprivation is one of my biggest bipolar symptoms. I struggle to sleep at night and then can’t wake up at a “normal” time. The other day, my child said, “Daddy was sleeping in,” but I had only fallen asleep at 6 a.m.
As soon as I lie down, my mind snaps to attention — like it’s ready to play. The confusion and lack of memory that plague me all day are gone, replaced by the spinning fantasies that vanish with the light. What helps is taking a sleep medication, preceded by an anti-anxiety prescription, each an hour apart. Timing it right helps me fall asleep, though I sometimes wake up groggy. A good breakfast usually helps shake that off.
— R.J.S., New York
My Go-To Sleep Routine for Bipolar Insomnia
Taking an anti-anxiety medication helps me, but I’ve also found that small routines make a big difference. In winter, I turn on both a fan and a space heater. I make sure I’m in a comfortable position before slipping under the covers — wrapping myself up like a hot dog helps me fall right asleep. Journaling before bed also helps, though sometimes I have to get up to jot down more thoughts as I drift off. I used to struggle to fall asleep before 2 or 3 a.m., but now I’m sleeping better than ever. Either I’m really lucky, or I’ve finally figured something out.
— A.S., Pennsylvania
Avoiding Late-Night Eating and Using a CPAP
I have terrible trouble sleeping at night! But I’ve recently discovered that avoiding food before bed helps prevent nightmares. Using my CPAP machine for sleep apnea also makes a big difference — it ensures I get enough oxygen, which helps keep my mood stable throughout the day.
— E.M., Montana
Helping My son With Pediatric Bipolar Manage Insomnia
My son has struggled with insomnia since he was two and was diagnosed with pediatric bipolar at three. We tried everything — walking, reading, playing with the dog — but nothing worked. His psychiatrist prescribed medication, which helped for about two years alongside those activities. Eventually, we added more medication, physical exercise, and calm TV time. Despite all our efforts, sleep still depends on whether he allows himself to relax. On nights he fights it, nothing seems to work.
— L.U.H., Ohio
A Lifetime of Sleep Struggles With Bipolar Disorder
I’ve struggled with sleep since childhood — falling asleep only to wake up with racing thoughts. As an adult, my doctor prescribed an antipsychotic, but it made me sleep too much — sometimes 12 to 15 hours a day. I know bipolar disorder plays a big role, but I still haven’t found a way to get consistent rest. Instead, I nap at odd times, stay awake until 5 or 6 a.m., and repeat the cycle. The exhaustion makes it hard to find the confidence to look for a job.
— M. L., Illinois
How Racing Thoughts and Caffeine Disrupt My Sleep
When my thoughts are racing, I struggle to fall into deep sleep, often waking every few hours to bizarre dreams. If I have iced tea with caffeine in the evening, I’m wide awake at 3 a.m., and even when I doze off again, the rest of the night feels restless. By morning, I’m exhausted, and the fatigue only worsens my bipolar symptoms.
— M.L., Pennsylvania
UPDATED: Originally posted May 8, 2006