CREST.BD Sleep & Bipolar Disorder Slides

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CREST.BDBipolar Wellness Center Webinars Connect. Learn. Engage.

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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD

Sleep

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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD CREST.BD

Featuring: Dr. Greg MurrayCREST.BD Network Deputy and Research Professor, Swinburne University of Technology, Australia

Sleep

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Why sleep is important to your QoLHow you can take actionTools and resources

Webinar focus

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Why is sleep important to QoL?Inadequate sleep

increases negative affect, decreases positive affect and motivationdecreases concentration, attention, memory, planning1

1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.

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Why is sleep important to QoL?Changes in sleep can be a marker of episode onset

altered sleep and depressiondecreased sleep need and mania2

Changes in sleep can cause relapse in BD3

2Eidelman, P., et al. (2010). Sleep, illness course, and concurrent symptoms in inter-episode BD. Journal of Behavior Therapy and Experimental Psychiatry, 2: 145-149.Pilar, S., et al. (2007). Prodromal symptoms to relapse in BD. Australian and New Zealand Journal of Psychiatry 41, 5: 385-391.3Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.

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Support your biological clock • Regularise wake time and bed time across 7 days of the week• Sunlight close to waking • Regularise meals, exercise• Activity in the day supports rest at night and vice versaStrengthen sleep drive• No napping• Avoid caffeine, nicotine and other stimulants • Regular rise time irrespective of sleep duration

How you can take action

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In the evening • Avoid bright light and social stimulation• Wind down before bed, train sleepiness

Decrease arousal at bedtime

Actively manage anxiety • Problem solve well before bed time• Employ active relaxation, mindfulnessCondition bed as cue for rest and relaxation• Cool, quiet, dark, uncontactable• Bed only for sex and sleep• Go to bed only when sleepy• Get out of bed during nighttime wakings

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Tools and Resources

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Resources

Sleep diary http://www.cci.health.wa.gov.au/docs/ACF1946.pdf

Get familiar with your sleep habits:

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Resources

Sleep Cycle for iPhone http://www.sleepcycle.com/

SleepBot for Androidhttp://appcrawlr.com/android/sleepbot-tracker-sleep-suite

Smartphone:

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Resources

Sleep Hygiene This document was produced by the Centre for Clinical Interventions and provides 15 tips for improving sleeping patterns and behaviourshttp://www.cci.health.wa.gov.au/docs/Info-sleep%20hygiene.pdf

Improving sleep:

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Resources

The Benefits of a Good Night’s Sleep, Insomnia Slideshow: 20 Tips for Better SleepSlideshow providing tools and techniques to achieve a better nights sleephttp://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips

Improving sleep:

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ResourcesWhen might you need professional assistance to improve your sleep?

Sleep Quizhttp://www.nps.org.au/conditions/mental-health-conditions/sleep-problems/insomnia/for-individuals/resources-to-help-you-sleep-right/sleep_quiz

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For more information and resources, visit our Bipolar Wellness Center at:

http://www.bdwellness.com/

To assess your quality of life, visit our QoL tool at:

http://www.bdqol.com/

http://www.bdwellness.com/

http://www.bdqol.com/

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Acknowledgements

CREST.BD Sleep & Bipolar Disorder Slides

Education

Transcript of CREST.BD Sleep & Bipolar Disorder Slides