How to Develop a Routine for Bipolar Disorder

According to a study published in the American Journal of Psychiatry in 2006, developing a routine is imperative for managing bipolar disorder. Research shows a link between disruptions in routine and the occurrence of symptoms and episodes. Research also found that taking measures to ensure that daily habits are regulated helps people with bipolar disorder go from overwhelmed to focused. The creation of a daily routine that includes regular sleeping habits is especially important and significantly decreases the incidence of adverse symptoms associated with bipolar disorder.

Things You'll Need

• Paper
• Pen
• Alarm clock

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Instructions

How to Develop a Routine for Bipolar Disorder

• 1

  Determine how much sleep is needed each night. In order to regulate sleep patterns and establish a routine for bipolar disorder, the precise number of hours is required. According to the National Sleep Foundation, seven to nine hours of sleep per night are necessary for adults. Bipolar people that sleep more or less than the recommended seven to nine hours per night causes disruptions to the body's natural rhythm.

• 2

  Create a sleep schedule. Establish how many hours of sleep need to be added or subtracted to achieve the goal of seven to nine hours. Make changes to both the bedtime and rising hours rather than on just one aspect of the schedule. For example, a person that typically goes to sleep at midnight and rises at 5 a.m. improves his sleep schedule by going to bed at 10 p.m. and waking up at 6 a.m. Write the schedule out and keep it consistent to develop the routine for bipolar disorder.

• 3

  Start by adding or reducing one hour at a time to the existing sleep pattern. Use an alarm clock to adjust the sleep schedule as planned. Getting to sleep or waking up earlier is often difficult at first. Sticking with the plan and making small steady changes is crucial to success. If a full hour creates restlessness or discomfort, start off slower by making changes in 30-minute intervals.

• 4

  Stick with the plan every night. It can be tempting to stay up late and sleep in on the weekends; however this behavior is extremely disruptive for someone with bipolar disorder. Stress caused by incorrect sleeping habits aggravates symptoms of mania or depression. Maintain the body's circadian rhythm using a consistent sleep pattern each and every night to reduce symptoms.