Sleep problems affect about 7 out of 10 people with bipolar disorder — even those who stick to their prescribed treatment plans. For people with bipolar 1 disorder, manic episodes can last seven days or longer. These episodes often happen when someone has too much energy and can’t slow down. Winding down and getting a good night’s sleep can feel nearly impossible. Sleep issues can also occur during depressive episodes, including sleeping too much or feeling tired throughout the day.

In addition, related conditions, like attention-deficit/hyperactivity disorder (ADHD) and anxiety disorders, are also common in people with bipolar 1 disorder. Having these conditions can make it even harder to sleep well at night.

“When I don’t sleep, everything seems so much harder,” a MyDepressionTeam member said.

There isn’t always one simple solution to sleep troubles. However, combining lifestyle changes with medical help may improve sleep and quality of life. If you’re sick and tired of not getting enough sleep, here are seven tips to help you achieve a more restful sleep.

1. Make Exercise a Daily Habit

Healthy routines are essential, especially when you have bipolar disorder. Adding consistent exercise to your schedule (preferably at the same time every day) can help you sleep better and boost your physical and mental health. “I’ve been working out or trying to work out three times weekly. At the end of the workout, the endorphins kick in, and I feel energetic and alive,” a MyDepressionTeam member said.

If you’re not used to exercise, don’t worry. It’s OK to start slow. You can benefit from increasing your activity even if you’re not doing a long or intense workout.

“I’ve been working out or trying to work out three times weekly. At the end of the workout, the endorphins kick in, and I feel energetic and alive.”
— A MyDepressionTeam member

Sometimes, the biggest battle is scheduling time for exercise on your calendar and finding the motivation to take the first few steps. Accountability to a friend who wants to join you or a personal trainer can be a game changer when committing to an exercise routine.

2. Use Medication That’s Approved for You

Treatment for bipolar disorder includes psychotherapy and medication. If you have bipolar disorder and can’t sleep at night, you may wonder how bipolar insomnia treatment fits in. Fortunately, in many cases, medications to help with sleep issues can be added to a treatment plan for bipolar disorder.

“I have long-cycling bipolar 1. I have found trazodone to be helpful. I fall asleep in about 15 minutes and wake up feeling refreshed. It is an antidepressant and a sleep aid in one,” explained a MyDepressionTeam member.

Note that trazodone is not specifically approved by the U.S. Food and Drug Administration (FDA) for insomnia, but it is sometimes prescribed “off-label” for sleep issues. Off-label means the medication is being used for something other than its official FDA-approved purpose.

Because you may need more than one medication to treat bipolar disorder, it’s important to follow your prescribed plan. Some drugs can interact with others and cause dangerous side effects, including sleep disturbances. In some cases, certain medications need to be taken together to be effective. If you see more than one healthcare provider, make sure each one knows about your full treatment plan and medical history. Sleep aids may help, but they can also be dangerous when combined with other prescriptions.

3. Try Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a form of mental health treatment that studies show can be effective for people with bipolar disorder and insomnia. It often focuses on improving sleep hygiene, or the daily habits that support restful sleep. By calming racing thoughts and helping you change habits that interfere with rest, CBT can make it easier to fall and stay asleep.

The main benefit of CBT is that it won’t interfere with other treatments. You can add CBT to your routine, even if your current medication is already helping. A qualified mental health or psychiatry provider who specializes in CBT can show you strategies that you can use for the rest of your life. CBT can help you calm down, whether it’s for better sleep or other stressful situations.

4. Tuck Into a Bedtime Story

The benefits of a bedtime story don’t have to end in adulthood. Many people find that reading or listening to a story before bed helps them fall asleep. “When I’m having trouble sleeping, I listen to a sleep story when lying in bed. I mostly fall asleep before the story ends,” shared a MyDepressionTeam member.

There’s even some research that supports this — a 2021 study found that reading a book before bed improved a person’s overall sleep quality. The people in the study who read before bed also experienced less disturbances to their sleep, so they were able to get a good night’s rest with few interruptions.

“When I’m having trouble sleeping, I listen to a sleep story when lying in bed. I mostly fall asleep before the story ends.”
— A MyDepressionTeam member

To listen to relaxing stories, you can download an app or get an audiobook either online or from your local library. If you prefer to read on your own, avoid doing so on your phone or computer. The bright light from electronic devices can make it harder to sleep well, so traditional print books are a better bet.

5. Treat Sleep Apnea

Sleep apnea is a breathing issue and sleep disorder that causes sleep disturbances. It happens when a person’s breathing stops and starts repeatedly during sleep. Studies show that people with bipolar disorder and mood disorders have a higher rate of sleep apnea than the general population. Weight gain is a common side effect of psychiatric medications, and this can also contribute to sleep apnea.

“About four months ago, I got off all antidepressants and other medications related to depression. The hardest part of the transition was the insomnia I experienced,” explained a MyDepressionTeam member. “That was compounded by my sleep apnea. I am currently fighting with the CPAP machine, which I had tried several years ago but could never adjust to.”

Discussing your sleep problems with your doctor can help uncover other underlying issues that could be putting your health and safety at risk. A sleep study can determine if you’re having breathing problems at night and if you might need treatment for sleep apnea.

6. Take Naps With Caution

If you don’t get enough sleep at night, you might feel sleepy during the day. “I feel tired all the time but can’t sleep at night!” reported a MyDepressionTeam member. It can be tempting to take long naps when you’re tired, but that can make the problem worse.

Napping for too long or too late in the afternoon can cause daytime sleepiness and throw off your ability to fall asleep at night.

If you decide to take a nap, try to limit yourself to just 20 to 30 minutes. Doing things during the day to promote wakefulness, like spending time in bright light outdoors, can help regulate your circadian rhythm or internal sleep-wake cycles.

If you decide to take a nap, try to limit yourself to just 20 to 30 minutes.

Consistency is key for better sleep habits. Try your best to maintain the same sleep schedule — going to bed and waking at the same time each day.

7. Reconsider Caffeine

People who consume caffeine may underestimate how much it affects their sleep. Although you may feel like caffeine has little effect on your sleep quality, research suggests that the stimulant reduces sleep quantity, or how much sleep you get. Getting enough hours of shut-eye each night is essential for feeling your best. Even if you sleep deeply, going to bed late or waking up too early can mean you’re not as rested as you would be after a full night’s sleep.

Avoid delaying sleep by cutting back on caffeine and setting a reminder to get to bed on time. If you’re a fan of coffee or other caffeinated drinks, try cutting back. Although you may feel more tired in the short term, you’ll be more likely to get the sleep you need the following night.

The Bottom Line on Bipolar Disorder and Sleep

Good sleep habits are key to managing bipolar 1 disorder. While there’s no one-size-fits-all solution, combining healthy sleep routines with medical care and mental health support can make a big difference. Talk with your doctor about your sleep concerns and try incorporating small changes to build better sleep over time.

Find Your Team

On MyDepressionTeam, the social network for people with bipolar disorder and other mental health conditions, more than 150,000 members come together to ask questions, give advice, and share their stories with others who understand what it’s like to live with mental health conditions.

Do you have any tips for getting quality sleep? If you have bipolar 1 disorder, have you noticed that you need less sleep or that your sleep patterns change during manic or mood episodes? Share your experience in the comments below, or start a conversation by posting on your Activities page.