Bipolar Insomnia: My Nightly Battle With Sleep
Updated: 10/19/2025
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TL: DR
Insomnia is a major issue for people with bipolar disorder. People with bipolar disorder often struggle with insomnia outside of mood episodes.
It’s not just a symptom, but a trigger that can destabilize mood and cause new episodes.
Things that can help: consistent sleep schedule, turning sleep into a routine (not a free-floating choice), cutting caffeine early, tracking sleep data, and using tools like a wind-down alarm or meditation. The key message: Sleep isn’t a luxury when you have bipolar, it’s a vital part of maintaining stability.
Does this resonate: “I stayed up all night because my brain wouldn’t stop being an a**hole”? Yeah. That one might be true if you have bipolar disorder. Actually, for a long time, that was my nightly reality. I’ve had many nights where I couldn’t sleep because my thoughts are electric, bouncing between my latest business idea and what color I will paint my bathroom. And I’ve had mornings where I wake up feeling like I never actually slept, like my body is made of bricks, even though I had slept 8 hours.
Sleep isn’t just about beauty rest when you live with bipolar disorder. For us, sleep is survival. Sleep is tightly interconnected with mood stability. It’s one of the most fragile things we try to protect—and often fail to. If you have trouble falling asleep at night, you are not alone.
Sleep and Bipolar: It’s a Messy Relationship
Okay, here are the facts: Up to 70% of people with bipolar disorder report insomnia symptoms, even when they’re in a stable mood state. And those sleep problems? They’re not just annoying. They increase the risk of recurrence for both depressive and manic episodes.
Sleep isn’t a side note—it’s a predictor. A trigger.
What Finally Helped Me Sleep Again
I told my psychiatrist about my problems sleeping, and he prescribed me a medication that has helped a lot. Other than that, here are some things that have actually helped:
1. No Caffeine After 3 p.m. (Don’t Hate Me)
I absolutely love coffee. It took forever to admit that it was hurting my sleep. I still love it. I just treat it like it’s a drug. Because… it is. I watch how much I drink in a day. I switch to decaf tea after 3.
2. Sleep = Sacred
Sleep is sacred. Whenever I get off my sleep schedule, I feel it emotionally. It affects my mood stability. This is why I schedule it like a medication. Same bedtime. Same wake time. Even on weekends. No exceptions. I use the sleep schedule feature on my iPhone to remind myself when to wind down. It’s become a ritual that I look forward to.
3. Wind Down Meditations
Let’s be honest, a lot of meditations are annoying, either too clinical or not helpful. But the ones on my Hatch alarm clock are perfect. They are gently hypnotic and somehow exactly what my brain needs to start quieting down. I put one on, let the voice do its thing, and feel my thoughts start to un-knot themselves.
4. I Track Sleep Like a Scientist
I use eMoods, but you can even use a simple notes app. When I see my sleep decreasing for several nights in a row? I act. Early. I make an appointment with my psychiatrist before things spiral.
Sleep Hygiene Isn’t a Cure, But It Definitely Helps
Many blogs tout sleep hygiene like it’s a magic wand. It’s not. It won’t cure bipolar disorder. Dimming the lights and sipping chamomile tea won’t fix everything.
But—and this is important—it does help.
Sleep hygiene is about giving your body and brain the best possible chance to wind down. A good sleep routine triggers the release of melatonin, a hormone that regulates your sleep cycle. So even though it’s not a cure, sleep hygiene can make a huge difference in how easily you fall asleep—and whether you stay there.
And for people who still struggle despite good sleep habits? You just might need more support—and that’s where CBT-I comes in.
CBT-I (Cognitive Behavioral Therapy for Insomnia) is a research-backed approach that helps with insomnia and other sleep disturbances. It works by breaking the vicious cycle of anxiety around sleep. Studies show CBT-I is effective in people with bipolar disorder, especially when adapted for mood sensitivity. It’s worth asking your psychiatrist or therapist about if insomnia’s taking over your life.
Connect with an online therapist who can help you navigate sleep and mood changes.
Related: 5 Lifestyle Changes To Help You Thrive With Bipolar
Final Thoughts
If you live with bipolar, you’ve probably had someone tell you to “just get more sleep” like you can just do that. It’s not that easy. Sleep isn’t always a choice. But you can take steps to improve it and protect your sleep.
Frequently Asked Questions (FAQs)
Why is it so hard to sleep with bipolar?
Bipolar disorder is linked to circadian rhythm disruptions that affect the body's internal clock (and sleep). Additionally, during manic and depressive episodes, sleep can be disrupted.
How many hours of sleep do bipolar people need?
Most adults with bipolar disorder need between 7–9 hours of sleep per night, just like everyone else. Too much sleep is associated with poor functioning in bipolar.
Sources
Aiken, C. (2022, February 24). New directions for insomnia and bipolar disorder. Psychiatric Times, 39(2). https://www.psychiatrictimes.com/view/new-directions-for-insomnia-and-bipolar-disorder
Steinan, M. K., Krane-Gartiser, K., Langsrud, K., Sand, T., Kallestad, H., & Morken, G. (2014). Cognitive behavioral therapy for insomnia in euthymic bipolar disorder: study protocol for a randomized controlled trial. Trials, 15, 24. https://doi.org/10.1186/1745-6215-15-24
Gruber, J., Miklowitz, D. J., Harvey, A. G., Frank, E., Kupfer, D. J., Thase, M. E., Sachs, G. S., & Ketter, T. (2011). Sleep matters: Sleep functioning and course of illness in bipolar disorder. Journal of Affective Disorders, 134(1–3), 416–420. https://doi.org/10.1016/j.jad.2011.05.016
