I have vivid nightmares. In the latest one, I was attacked by a giant lemon meringue pie. And I hate lemon meringue pie. Its gooey core slimed my entire body and I couldn’t move.
Sleep is restorative. But so many of us with bipolar disorder have sleep disturbances. There’s insomnia — the inability to fall asleep in a timely manner. And there’s narcolepsy – sleeping too much, which often happens in our depressed phases. And of course there are nightmares. Also, according to scientific studies, impaired sleep can lead to manic episodes.
Here are four ways to ensure sound sleep and avoid nightmares.
1. Go to bed at night at the same time and also wake up at the same time.
Your body has a clock. When you’ve been awake for too long, circadian rhythms kick in and tell your bod to go to bed. Cues like darkness also play a role. Staying in step with those circadian rhythms improves sleep. When sleep-wake cycles are off key, you’re more likely to have nightmares.
2. Avoid caffeine in the afternoon.
According to the National Sleep Foundation, it takes six hours for one half of a caffeinated drink to make its way through your system. If you go to bed at 10PM, don’t drink coffee or caffeinated soda past 11AM. Caffeine can also cause nightmares.
3. Drink herbal tea.
Turn off the lights and don’t look at your smartphone or TV before bed. Instead, drink a nice chamomile or jasmine, light a candle, and listen to some quiet music. Classical perhaps. I do this frequently and it works for a better night’s sleep.
4. Keep a sleep diary.
When did you go to bed? When did you wake up? How was your sleep? Any nightmares or vivid dreams? If you keep a diary, you might be able to pinpoint your sleep disturbances and consult a doctor on how to remedy them.
I want to hear from you. Recount one of your worst nightmares in the comments below. And don’t forget to add your sleep tips.
