9 Steps for a Better Sleep Tonight

Sleep affects each of us every moment of our lives. With bipolar, disrupted sleep is a significant source of stress that can trigger a mood episode. Here’s expert advice for a better night’s sleep.

Successful Sleep Strategies

Sleeping less than seven hours may not be the best, because you miss out on hitting your “power sleep” stride—where a restorative type of sleep called rapid eye movement thrives.

Sleep involves several distinct stages with special functions at work. Slow-wave sleep (meaning our brain waves are slow) is a time for tissue growth and repair. Key immune-system chemicals (such as interleukin) increase during slow-wave sleep. Losing this restorative sleep hampers immune functioning.

REM (rapid eye movement) sleep helps us to keep our bearings physically and mentally. During REM sleep, our memory circuits undergo special strengthening processes. This occurs through the stimulation of neurons. Sleep consultant James B. Maas, PhD, compares this stimulation to the effect of weightlifting on muscles.

Neurotransmitters act as the brain’s chemical messengers. They’re in limited supply and they decrease during the day. During REM sleep, those neurotransmitter stores build up again. This provides us with the mental juice we need to learn, remember, and function physically at our highest possible levels.

Here’s the kicker: We enter a REM phase after 90 minutes of sleep and then again every 90 minutes that we stay asleep. But the length of the REM phases doubles each time. It grows from nine minutes the first time to 18 the second, 36 the third, and—if we sleep long enough—to 72 minutes in the wee hours of the morning. Meaning: We get most of this vital REM sleep after we’ve been asleep for about six and one-half hours. The person who tries to do more by sleeping less than seven hours misses the richest time for “power sleep.”

Expert Sleep Tips from James B. Maas, PhD

#1 Find positive ways to cope with stress

Focus on what really matters. Try meditation or yoga. Laugh. Socialize. Research has now found that having a positive emotional response to everyday stressors can actually lower the level of inflammatory markers, which in turn helps your body and brain. Less stress means less disrupted sleep.

#2 Seek mental exercise

Boredom can interfere with sleep. Look for projects, connections, or volunteer opportunities that make you feel authentically fulfilled. Many find the creative outlets of music and the arts to be therapeutic and engaging. Keeping your mind active during the day can help promote more restful sleep at night.

#3 Quit smoking

A strong stimulant, nicotine affects both sleep and mood. Smoking has been shown to change the body’s natural waking cycle. This can lead to restless sleep or even insomnia. Keep in mind, smoking is one of the most changeable determinants to overall health.

#4 Maintain a regular sleep/wake schedule

Go to bed at the same time every night and get up at the same time in the morning—seven days a week. Start winding down 30 to 60 minutes before bedtime: Dim the lights, listen to relaxing music, take a bath, and put away the phone, tablet, or laptop. Keeping to a routine for good sleep sets the day off right and can help maintain mood stability in the long term.

#5 Follow a balanced diet

Healthy people sleep better. Try cutting down or eliminating processed foods and instead eat a variety of fruits, vegetables, and foods high in omega-3 fatty acids, such as salmon and enriched eggs. Stay away from acidic and spicy foods that may cause heartburn, which is made worse by lying down. It is best to finish eating 2–3 hours before bedtime.

#6 Reduce caffeine prior to bedtime

While coffee beans are an excellent source of antioxidants, there can be downsides to consuming coffee. Caffeine—found not only in coffee but also in other beverages and snacks—is a stimulant. It can cause anxiety, rapid heartbeat, and sleep disturbances. Studies have shown it may be best to avoid caffeine consumption during the six hours before your desired bedtime.

#7 Avoid nightcaps

While it may seem like having a nightcap would be a relaxing way to end the day, in fact, the sedation effects of alcohol rebound, resulting in poorer sleep quality. Avoid alcohol within three hours of bedtime; and, because fatigue greatly magnifies the effects of alcohol, don’t drink at all when sleep-deprived.

#8 Don’t try too hard to sleep

If you’re having difficulty falling asleep, don’t watch the clock—that will only make you anxious. If you can’t sleep after about 30 minutes, get out of bed, go to a dim room, and do something that is physically and mentally unstimulating, like reading a boring book.

#9 Seek help if you’re really struggling

If you are experiencing a sleep problem that is reducing your ability to perform your activities of daily living, it may be useful to find professional help. Sleep-disorder centers are staffed by medical professionals and physicians with specific training in sleep medicine. (Prior to your appointment, try to track your sleep patterns in a journal or smart device so that you can share the data with the sleep-disorder specialists.)

Learn more:
Bipolar & Sleep: Problems and Solutions

Printed as “The Quest for Sleep,” Spring 2006