Sleep is essential for consistent mood, focus, and energy levels. This is particularly important for people with bipolar disorder, anxiety, depression, and ADHD. Unfortunately, those conditions can make it harder to get quality sleep.Fortunately, with a few sleep tips and a little effort, you can improve your sleep significantly.

Robin’s Top Sleep Tips

  • Establish a Regular Sleep Schedule

    • Routine creates more benefits.

    • Have it line up with the sun; no extreme hours, i.e. 10 p.m. – 6 p.m. or 11 p.m. – 7 a.m.

    • Early rising time helps with falling asleep and insomnia.

  • Get 30 mins of Light Within 90 mins of Waking Up

    • Helps hormones that control sleep optimize.

    • Improves mood.

    • Increases ability to sleep that evening.

    • Get light outdoors.

      • Don’t wear sunglasses.
      • Doesn’t work through glass.

    • If you can’t get outside, consider a light box for 30 mins.

  • Optimize Your Sleep Environment

    • Get the darkest shades possible.

    • Eliminate lights from alarm clock, t.v., etc.

    • Temperature in the 66- 69°F degree range is ideal.

    • Consider sound machine or earplugs if the environment is loud.

    • Improve air quality with plants or ionizer.

    • Consider a purchasing high quality mattress.

    • Keep your feet warm; wear socks!

  • Supplements and Medication for Sleep

    • Magnesium; topical spray or oral. (Ease is an excellent brand of topical spray.)

    • If needed, use Benadryl 25-75 mg, or Unisom.

    • Consider prescription sleep aid from you psychiatrist, such as Trazadone. Poor sleep is a serious health problem!But avoid long term use of sedative hypnotics, i.e. Ambien.

  • Eliminate Electronics

    • Don’t have a T.V. in your bedroom!

    • No screen time 1 hr before bed; phones, tablets, computers. Blue light tells the brain it’s noon and time to be awake!

    • Use screen filter apps on phones, like Nightshift on Iphone.

    • Download f.lux software screen filter for laptops, desktops; PC or Mac. Free.

  • Avoid Alcohol and Caffeine.

    • Even one drink disrupts the sleep cycle.

    • End caffeine use by 4 p.m. or earlier.

  • Create a Sleep Sanctuary

    • Don’t read, surf your phone, eat, or anything else in bed. You want your mind to associate getting in bed with falling asleep.

    • Use your bed for two things only:

      • Sleep

      • I’ll let you think about that. (It’s also very, very good for sleep!)

  • Consider Mindfulness Practice or Reading Before Bed

  • Avoid Sugary Foods Before Bed

    • If you have to eat, go for high protein, low carbs. Cottage cheese, yogurt, nuts. 

If you’d like more tips to improve your mood, contact me to learn more about the treatment options I provide, including treatment for bipolar disorder.