[tentoedsloth]

Has anybody tried this? I love the theory behind it, that bipolar disorder is mainly a problem with circadian rhythm--the daily body clock. Makes sense. My problems got really activated when I stayed up late several nights on the computer desperately researching things I was worried about.

And now I have a really weird sleep pattern (without medication): I sleep well one night, and then not a moment the next night--usually not even sleepy. The next sleepy time is the next afternoon. I start falling asleep even when I'm sitting reading something. I'd love to reset this to the normal fall-asleep-every-night scenario.

So anyway, I read all about it and what you do for this kind of therapy is to do the same things at the same times every day. Most important is when you first get up--and you have to actually really get out of bed at that time; when you eat your meals; when you socialize; and when you do work or similar effortful, productive things, especially the first time of the day.

So I'm trying to stick closely to my schedule, more so than ever before, especially concerning the things in the previous paragraph.

The results so far: I'm tired. It's very hard to keep up with doing all those things at the same time. It's awkward working out how to get people to be with you only at specific times, although this may be carrying it too far--but I want to REALLY do it and see if it works, then relax about some of the events. And I didn't schedule any naps. I've slept some every night, though, which is promising, since the medication I take isn't doing much for sleep. It's only the third day I've been doing this with this much dedication, although I made a schedule before--I just didn't really go for it like this.

If anyone asks, I'll post a link to a long article about this therapy, on one of my once or twice weekly visits to this site. Of course the therapy may be ineffective for me and for a lot of people, and the whole idea may even be a crock although there are research results mentioned, but it's cheap and harmless and I like to be trying something.

I also intend to return to this thread and post the results.

[Nammu]

This is interesting. I’ll be very interested in hearing how it works.

[*Beth*]

I haven't heard of Social Rhythm Therapy. I do know that a key to stable mental health is regular, good sleep - especially important for those with bipolar disorder. I'm usually a schedule type person. In fact, I sometimes have to discipline myself not to be rigid about sticking to a schedule. Although with Sidney, my diabetic cat, we have to adhere to a very precise schedule.

6 weeks or so ago I became fed up with not being able to fall asleep for 1 to 2 hours after getting into bed. So I started staying up 2 hours later than I have in many years. Doing that has not done well for me. Yet, with the time change I feel like it's only after 9 p.m. that I can kick back and watch something enjoyable. At the present time I'm feeling stuck.

Anyway. Please do post the link.

[Soupe du jour]

I have heard of Social Rhythm Therapy, and that it's particularly focused on those with bipolar disorder. A proper "rhythm" is crucial to my wellness and even happiness. I don't usually respond well to major changes in my routine, or at least ones that bring with it a stress. This said, I am by nature a schedule and routine person, which helps.

A major trigger for derailment of my rhythm is travel, especially to places with big time differences. It's hard to count how many vacations I started to get manic or mixed manic. Even during my wedding vacation I started to get manic. Definitely the stress of the events exacerbated that, another rhythm changer. Even a trip as simple as going to Prague from my current Czech city upset my equilibrium. Very often during vacations I try to excuse myself for "alone time" to wind down. A heavy itinerary/project load or too many different than normal things affects me negatively.

Compared to many (perhaps most) sleep issues were almost never a symptom that plagued me. I rarely struggle to fall sleep, or when I don't fall asleep (insomnia) it's usually a situation I don't mind. When manic, I don't even want to sleep. Doing so seems a punishment. But again, that fuels the beast. When significantly depressed, I lean towards hypersomnia. Sleeping during depression is an unhealthy escape that makes me more and more tired. Catch 22. Sometimes forcing myself into a sort of routine when depressed aids in lifting it for me.

SRT alone wouldn't be sufficient for my mental wellness. I think many also have other struggles that affect bipolar disorder. For example, anxiety can trigger my episodes. Stress. Even positive excitement. I used to declare a "pursuit of pleasure" that would turn out little different than if I took a stimulant. Drinking alcohol was a poor way I tried to self-medicate growing mania or even depression. Such things are like making a deal with the devil. Initial "relief" but inevitable destruction.

[Fuzzybear]

Thanks for posting! This is interesting!

[tentoedsloth]

It's been about ten days now, and

*** THE LAST 8 DAYS I'VE HAD AT LEAST 6 HOURS OF SLEEP ! ***

This could be because of other things--just a normal phase that will pass, or medication finally working--but I have hopes.

It didn't do anything for about the first 2 days but I stayed with it and then this period of actually sleeping came over me. If I have trouble thoughts when I go to bed, it takes longer, maybe an hour, to fall asleep, but it happens without having to do anything else.

I'm not posting a link, sorry, until it's been a little longer, because it may be temporary. Most of the websites about it say to do it along with your therapist--I think most of you who post a lot have one. It's called, again, Social Rhythm Therapy, but social activities are only one part of it. I don't socialize much but it still works--that's why I'm on here now. I do an online chat at 9 am, a forum or forums at 1 pm, in-person or at least on the phone around 4 pm, and more forums at 8 pm. That's more than I used to do so maybe that IS an important part of it.

So as to not act like an expert I think I'll stop there. I'll be back in another week or two if I keep sleeping. Best wishes to all of you! I still care about you, my fellow challenge-fighters.

BTW I think it helps the bipolar too but so far it hasn't made me calmly happy aka "normal" all the time. More of the time, though.

[tentoedsloth]

Hi Folks,

This is still working for me and I haven't missed even one night of sleep since a few days before I started this thread, not even when I went to bed with a worry on my mind.

I think it's getting even better, since lately I haven't even had time to worry about how long it'll take to fall asleep--I just automatically conk out very soon after getting into bed.

So, especially if you have trouble getting enough sleep, I hope you'll try it. If you have a therapist, of course it would be better to ask them about it--or tell them--but I haven't heard of it doing anyone any harm. I think the main risk is of disappointment if it doesn't work, but I think we have to risk that sometimes, if we want anything to change.

I still get down moods but they don't last long, maybe an hour or two.

What exactly it is...I have a book called THE DEPRESSION AND BIPOLAR WORKBOOK that has it in there (with a lot of other stuff that I'm not motivated to try since this works so well) but since you probably don't want to buy a book, I'll let Jane Pauley tell you.

WebMD Video Interpersonal Social Rhythm Therapy

All that I've done is to make a schedule for getting up, all meals, outside time, exercise, social activity (kind of hard to schedule people, but I try, and I've told a few what I'm doing and they're supportive), and the more physically demanding day's work. At first it was a schedule for *everything* but I'm easing up on some of that and so far it's still working.
Some sites recommend having the most intense work in the morning and winding down in the evening. You're not supposed to worry about when you get to sleep; it's the consistent getting up at the same time, and that means getting out of the bed and doing things, that helps. I haven't scheduled myself any naps and that may help too. Sometimes I nearly fall asleep sitting on the sofa reading in the evening, but I get up and do things, splash water on my face, etc.
I also wear blue light blocker glasses for 2 hours before bedtime. I actually start to feel calmer now just putting them on. I hear some of them are ripoffs that do no good so if you want to try this you might want to look for recommendations, or message me and I'll tell you which ones I use.

Good luck! I feel that I've been handed a big chunk of good luck in finding this.