My sleep cycle is totally messed up

I am so frustrated by my crazy sleep cycle. It's been out of control since February.

Basically I'm sleeping around the clock. I'll go to sleep at say 10 pm, wake up at 10 am, then the next night it will 12 am wake up at 12 pm, then it gradually advances around the clock until I am going to sleep at noon and waking up at midnight!

I've tried to get it under control, but I can't seem to find a "stopping point."

Two things I've realized: I'm probably sleeping too much (12 hours) and I probably need to stop bringing my phone to bed with me and listening to story podcasts. Also I'm trying to exercise more.

I'd like to buy some melatonin, but right now I'm sleeping all day so I'm not awake when the stores are open.

I think I will try going outside in the morning, since that is something that's supposed to regulate your melatonin to a more normal pattern.

If anyone has any other suggestions, I'd love to hear them.

I know it's not always easy keeping a sleep cycle when you are bipolar I or II, but I don't think that this is really related to mania or depression.

Regulating your sleep cycle is so important to bipolar and it can be hard to manage at first.

You are right 12 hours is too much, the more you sleep, the more you want to sleep and it can trigger depression. Exercise is also important so your body is actually tired out.

Melatonin helped me tremendously as my sleep cycle was reverse for quite a while. I also do make sure I go outside - rain, hail or shine for at least 10 minutes in the morning. It can be helpful to have a bedtime and wake time, and even if you dont sleep, you go to bed and stay in bed for that time and get out of bed on time. Having breakfast in the morning can also help you wake up and prepare for the day. Routine is drummed into us for good reason, it really does help.

Goodluck!

I went out to the 24-hour drugstore and got some melatonin. I also managed to stay awake long enough this morning to get out in the sun. So there's some progress

I hear ya, my sleep cycle has always been screwy also. I used to work 3rds which although not suggested for bipolarites served me well. Now that I'm not working I go to sleep around 3-4 am and up by 7-8, ugh. I find working your body hard during waking hours does help, the only roadblock is forcing yourself up and at em when you just want to curl up.

Yeah...what helped me was valerian root extract about and hour or half hour before bed and melatonin just before laying down to read before sleeping...as the melatonin kicked in I got progressive more tired...

The valerian is good for anxiety...but shouldn't be used as an all the time, every day...maybe 3-4 days and then a break for a few days...etc.

Helped me get back on track...if I could just not stay up on Friday's and Saturdays I'd be even better off, but my weekends I can sleep in a little.\

I've been having the exact same problem with a four to six hour sleep cycle. It's like I have to be awake for 24-36 hours before I get tired, which results in rolling around the clock like you're saying. Very frustrating! Sorry you're dealing with it.

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My sleep is really messed up right now myself, I might go to bed at 10 or 11 at night and get up a 1 or 2 hours later wide awake, Does that melatonin really work, I am going to have to try that, I also heard bubble baths at night with essential oils like lavender help with sleep, I have not tryied it yet myself but I want to see if it works for me or have lavender in your bed room, Make sure it is a pure essential oil, Good luck to you

The melatonin is helping a lot. It is a natural hormone produced by your body that tells your internal clock to sleep, but it only gets made if you are exposed to the sun during the day. So I'm taking melatonin at night, and going outside in the morning for 30 minutes to get the sun.

Taking baths helps relax, but don't take a bath too close to your bedtime or your body temp will be too high to sleep.

Exercise is another good way to get worn out enough to relax at the end of the day.

I can't use valerian, it knocked me right out when I tried it a few years ago.

I have a whole "sleep protocol" around here somewhere. A couple of others points: avoid caffeine or limit its use 6 hours before bedtime; use your bed only for sleeping or sex; make your bed and bedroom a comfortable environment.

For some of us, either our meds or our illness are going to affect our sleep. We can only do the best we can. But it's good to talk to your doctor about it.

I had a couple of sleep studies done, at one point I was diagnosed with sleep apnea and put on CPAP. But recently I had another study done, and they found that my breathing was normal at night.

I'm getting up in the mornings now. I hope I can stay on this cycle.

I am so pleased to hear you are having success Well done for getting outside every morning. Keep up the good work.

I'm glad to see that you're doing better, too, Supanova

Sleep issues are SO common in bipolar people. Mine always gets reversed with me being up all night. Do u think it could be your meds causing the fatigue? You might ask your doc about that. Mine gave me Nuvigil to help me wake up. Melatonin was like Ambien to me and made me even moe groggy all day. You could try doing something with your hands to help you stay awake. That's how I got in to embroidery.

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Melatonin didn't do much for me. I wish it worked.

I used lavender oil baths when I was pregnant w/ insomnia and nausea &when I took care of my grandmother who had severe sundowners. I also have used aromatherapy while taking care of some anxious Alzheimer's patients.I'm a believer!

I feel bad complaining about sleep issues since I know how common it is for folks with depression and bipolar! But I also feel that it helps with stability to have at least a baseline routine.

I'm still taking the Melatonin at night and going outside in the morning for 30 minutes. It's pretty pleasant to have my breakfast out there, although this morning I got out a bit late (9:00 am) and it was already 85 degrees!

I woke up in the middle of the night and couldn't get back to sleep. So I got up and made myself a cup of decaf green tea, and sat in the dark sipping it, petting my cat, and listening to the clock tick. Fell asleep again shortly after.

Its very challenging to follow through, but over the years I have found it helpful to WRITE DOWN my desired sleeping schedule, then try to stick to it like you are in the military!

For my example, I like to sleep about 9 hours/night normally (less when hypomanic of course), and I like to get up around 7am if possible. so I set by bedtime at 10 pm, and my wakeup alarm at 7am.... and I try to stick to it...

it is difficult though, like lately I'm a bit manic, so I stayed up past 10 pm a few times this week, and this weekend I slept in past my 7 am wake up!

But I keep trying.

Dont feel bad asking about sleep cycles, thats what this forum is for! Imagine how many people you can help by showing them the success of your treatment.

You are doing super well, but be aware that one day its a 9am wake up... then a little longer, then a little longer. You need to be really strict with yourself so that it doesnt get out of control again. The weeks after the sleep change are just as important as the initial change, you need to stay in a good routine for best results.

Great techniques for getting yourself back off to sleep. Well done!

my recent/current manic cycle has screwed my sleeping pattern too. I am having trouble going to bed early, and trouble getting out of bed early. I'm supposed to go to bed in 20 minutes, but wide awake.

One year, I was self-employed, with no controls and I let things go, and I was waking up at around 11 am, and going to bed at 2-3 am!!!

I think being on disability and having nowhere that I have to be has definitely screwed me up. Still getting to bed ok and getting up ok. Really enjoying my mornings on the deck next to the pool.

Hang in there, pawn78. Do you have anything that you take for sleep?

well, no, but I should be fine. I have to get up for work this morning, so that will force me to go back to better habits. I think part of it for me is psychological. I don;t like mornings because they remind me of work, responsibility, stress, etc. I like evenings, because it reminds me of free time, relaxing, and doing whatever I want.