First off, try to calm down. Worrying so much will not help matters. I know its hard to stop worrying so much, but I find it helps, more so when I don't let failure to stop worrying be a cause to worry.

As to physical things that can be done, I have found Darkness Therapy to be very helpful. Studies have demonstrated it can reduce the length of a manic episode, abrogate rapid cycling, and in general do more for stability than medications, especially for BP II. So, go to bed at about 7 or 8 in complete darkness. This means lying in bed with nothing to do but think, which can be boring, but that is the price which must be paid. Fortunately, boredom is the only side effect. I suggest meditation to help pass the time and try to sleep. If you wake up to use the bathroom use an amber/red source of light.

As to other methods, I believe reducing oxidative stress is helpful in mitigating the length of episodes. Anti-oxidants can be found in oranges, apples, berries, and vegatables, while other helpful nutrients which, when part of a regular diet, can further mitigate the ravages of stress are almonds, walnuts, cashews in sea salt, peanuts, edamame (boiled/steamed soybeans in their pods) with seasalt, fresh fish such as salmon, lean red meat, and skim milk.

A short-term solution directly related to aiding sleep is instant dissolve and time released melatonin. I would recommend 5-10mg instant with 1-3mg time released during, preceding, and after an episode. An MD might tell you more than 3mg is unnecessary, which is true for normal people, but research indicates higher dosages have therapeutic relevance for people with conditions which produce higher than normal levels of oxidative stress. The reason for this is, that while melatonin has some hypnotic sleep-inducing qualities it also serves many other regulatory and maintainance roles in the body, one of which is being a very potent scavenger of free-radicals, which are a primary source of the cellular damage initiated by oxidative stress. One thing you may notice, and should not be concerned by, is that your hands, feet, and head may feel hot after taking it. One of the things melatonin does to prepare the body for sleep is to adjust body temperature by dumping heat through those areas if the body. It is advisable to limit use of melatonin to times of need, as opposed to ta king it regularly.

In the long term, after you have stabilized or if you go into an episode, I would recommend quiting caffeine if you're this sensitive to sleep disturbances as it's antagonism of adenosine receptors complicates efforts to maintain regular sleep. However, if you feel you really need caffeine I suggest switching to green tea leaves (not bags) and steeping them for three minutes. Green tea has less caffeine, but more importantly it has l-theanine (studies indicate theanine has anti-depressant qualities against stress) and potent anti-oxidants. In fact, I would submit that one of the reasons the Japanese have such a low rate of mood disorders like bipolar is not due merely to a diet high in fresh fish but is also significantly impacted by their prodigious consumption of green tea and theanine (they add free-form l-theanine to many foods and beverages).

What medications are you on? Have you recently discontinued or begun getting off of any of them?

As long as this is I believe I have overlooked some things.