Disclaimer: This article is based on research and insights from credible medical professionals, publications, and institutions. It is intended for educational purposes only and is not a substitute for professional diagnosis or treatment. If you believe you may be experiencing symptoms of bipolar disorder, please consult a qualified healthcare provider.

There isn’t a single human being on this earth who can function well without quality sleep. Lack of rest impacts your mood, productivity—and yes, even your weight. For those of us living with bipolar disorder, sleep isn’t just important—it’s essential.

Sleep disturbances are a common struggle in the bipolar experience. We may have difficulty falling asleep, staying asleep, or waking up at a reasonable hour. As someone with bipolar II, I often struggle to get out of bed in the morning and find myself wanting to sleep throughout the day. This is known as hypersomnia, a symptom frequently associated with bipolar depression that contributes to fatigue and a lack of motivation.

During manic or hypomanic episodes, sleep disruption becomes more intense. Many of us stay up all night scrolling through social media, binge-watching TV, or engaging in high-stimulation activities. I’ll admit—I’ve been guilty of this, and it has definitely thrown off my sleep cycle and made it harder to stay on top of daily tasks.

Throughout these articles, I often reference The Bipolar Handbook: Real-Life Questions with Up-to-Date Answers by Dr. Wes Burgess. While I rely on clinical research, I also find immense value in accessible literature like this book—it’s been a helpful guide on my journey.

Dr. Burgess recommends that people with bipolar disorder go to bed at the same time each night, ideally between 10 and 11 p.m., and maintain a consistent wake-up time. He also emphasizes making your bedroom as restful as possible. According to sleep clinic guidance he cites, your bedroom should be reserved for sleep—not for watching TV or reading—so your brain associates the space with rest. 

Personally, I find that having some background noise helps me fall asleep. Although watching TV in bed isn’t ideal, I’ll sometimes play a long, slow-moving documentary on my laptop—something I don’t care to follow. The soft sound helps because I find silence unsettling when trying to sleep. Burgess even notes that using a fan can be soothing for some.

Another tip: try lying in bed with the lights off, eyes closed, and focus on clearing your mind for 30 minutes. Racing thoughts can keep you awake, so gentle meditation or breathing exercises can be helpful in calming the mind.

Avoid turning to alcohol as a sleep aid—it may knock you out temporarily, but it disrupts the natural sleep cycle and can worsen insomnia. And never mix alcohol with sleep medication or mood stabilizers. Dr. Burgess warns that the effects of prescription sleep aids can wear off over time for bipolar individuals, leading to dependence and more severe insomnia.

That said, he does mention that occasional use of Benadryl can help with sleep without destabilizing mood, as long as it’s not habit-forming(Burgess, 2006). I’ve used it sparingly, as recommended, and it has worked for me—but I make sure to take it an hour or two before bed since it can leave me groggy the next morning.

When I want to sleep naturally, I reach for All A Dream, a calming tea blend made by Brooklyn Tea founders Jamila McGill and Alfonso “Ali” Wright. The tea includes passionflower, red clover, alfalfa, ashwagandha, kava, lavender, lemon balm, nettle, and valerian root. Fun fact: I used to work at Brooklyn Tea after nearly a decade in journalism. As a trained “tearista,” I learned about each tea’s benefits. While All A Dream HASN’T been clinically tested for bipolar disorder NOR IS IT ADVERTISED AS SUCH, I’ve consistently experienced better rest thanks to its relaxing herbal ingredients.

As always, continue with your prescribed medications, attend therapy, and build healthy daily habits like balanced nutrition and movement to support your well-being.

Here’s to quiet nights, deep rest, and mornings that feel possible. Your peace matters—especially when you’re healing. Sleep well, friend.

Reference: 

Burgess, W. (2006). The Bipolar Handbook: Real-Life Questions with Up-to-Date Answers. Penguin.