Any abnormalities in your sleeping patterns are usually a red flag that you are about to go through a change in your mood cycle. Typically, and in my experience, less sleep is associated with mania while oversleeping is associated with depression. In a way it is a blessing that we have this as an early warning sign because we can take action in a number of ways to combat the coming changes.
When I notice that I am sleeping 2-3 hours less per night I will start off by trying to increase the melatonin in my system. This can be done by taking it as a supplement or simply by spending more time in the dark. Light-rays contain blue light which tells your body it’s day time so you need to stay awake. Shutting off the lights, TV’s, computers and cell phones will usually help you fall asleep. This is difficult for some so I recommend using BLUE LIGHT BLOCKERS which will allow you to use technology while at the same time decreasing the amount of blue light absorbed by your eyes, resulting in an increase of melatonin in your system and a feeling sleepiness.
When I find that I am over sleeping and taking naps at every opportunity I find it’s best to double down on my routine. Making it a point to wake up and do my MORNING RITUAL no matter how tired I feel often gives me an energy boost and helps me start off on the right foot and redirect any negative feelings.
Special glasses block the blue light rays that signal to your brain that it’s day time. This results in a flood of melatonin to the brain, making you sleepyI highly recommend using a sleep tracker like the FitBit or the Jawbone Up. These are fairly accurate at tracking how long you sleep and how well you sleep. This data is invaluable because it can be compared with other data that you should be tracking, including how much you exercise, your calorie intake, and your mood throughout the day.
If you notice that you’re sleeping much more when you eat more, you can use that data when looking at your mood. This is the best way to determine how much to eat and sleep. Find the sweet spot by recording, tracking, and analyzing data. For me the sweet spot is about 7 hours of sleep/night, 2500 calories/day and 45 minutes of exercise/day.
If you take medications sharing your sleeping data with your doctor is beneficial because it sometimes requires a medication adjustment. This is a pretty quick way to handle the situation because some medications make you super sleepy while others give you a boost of energy. I’m usually able to address my sleeping issues with natural means but there have been times where I’ve had to turn to the doctor and it was effective.
The important thing is to avoid any extreme episodes. If we can cut them off in their tracks, before they result in any negative life consequences then we will be all the better. The tricky thing is the manic episodes because they often come with a feeling of euphoria and we feel that we don’t need any extra sleep. The need for sleep is still there and it does catch up with you. Sleep deprivation can cause some serious problems including hallucinations and hearing voices. It’s fine to be a little crazy, but we don’t want to go full blown maniac especially when it is totally avoidable.