Hello my fellow Insomniacs!
Let’s welcome Rissa (who also happens to my head/lead Admin for the My Bipolar Mind Facebook Group) back to the My Bipolar Mind blog as she shares helpful information about Insomnia. She even included a FREE printable sleep log that was given to her by her own sleep doctor.
If you are interested in checking out some of Rissa’s other Guest Posts right here on MBM just click on one of the links below to be redirected to her other posts:
- Guest Post by Rissa: Borderline Personality Disorder vs. Bipolar Disorder | Learn The Difference (Plus Info on BPD)
- Guest Post by Rissa: Struggling With The Loss of My Nana
- Guest Post by Rissa: Cognitive Behavioral Therapy – Insomnia (CBT-I)
Let’s show Rissa some love as she talks about insomnia and some of the things that can contribute to poor sleep hygiene. (Plus, don’t forget to check out and download the FREE printable sleep log!)
You may have insomnia if you have difficulty sleeping most nights. This regular lack of sleep may make you feel drowsy and unable to concentrate during the day. Insomnia is usually a pattern of learned unhelpful sleep habits that gets worse over time. Sometimes it can be caused by conditions or medications. You are not alone in the struggle with sleep issues, and just because you got sleep issues doesn’t mean you are any less desirable or loved.
How Is YOUR Sleep, Anyway?
Look at this list of common sleep concerns and make a note of which ones you experience
- Hard to fall asleep
- Waking up too often during the night
- Waking up too early in the morning
- Feeling drowsy, tired or sleepy when awake
- Not feeling rested or refreshed after starting your day
Insomnia often causes distress. It can get in the way of focusing and fully engaging in your daily life. Insomnia is made up of a cycle of behaviors, thoughts and feelings that act together to make sleep problems worse. If no action is taken to break the cycle, INSOMNIA WILL CONTINUE!!!!
The Cycle of Insomnia
- Falling asleep
- Staying asleep
- Waking too early
Think about the sleep problems you have. Difficulty falling asleep, staying asleep, and waking too early in the morning are common sleeping problems.
- Feeling tired during the day
- Feeling irritable
Problems sleeping at night may leave you feeling tired or irritable during the day. You may find it difficult to concentrate or stay awake at work or home.
- More caffeine
- Daytime napping
- Less physical activity
When you are feeling tired during the day you may use more caffeine, take a nap and not have enough motivation to be physically active. These daytime habits often lead to more difficulty sleeping at night. The cycle of Insomnia continues until habits are changed to promote better sleep.
Your sleep habits may be contributing to your sleep problems. There are habits that can make it difficult to get and stay asleep. Changing some of these habits is the first step toward getting better sleep that you deserve.
Common habits that make it more difficult to get a good night’s sleep are:
- Doing wakeful activities close to bedtime (screen time, exercise, etc…)
- Caffeine or other stimulants used during the day
- Inconsistent bedtime and wake up time
- Worries or stressful activities and conversations before bed
- Not having a relaxing bedtime routine
- Spending non-sleeping time in bed
- Trying to sleep for more hours then your body needs
- Difficulty relaxing your body
Make a note of the common habits that you know are making it difficult to sleep.
Keeping a Sleep Log (Plus, FREE Printable Sleep Log)
Tracking your sleep each night allows you to see your sleep patterns and habits. This log will let you see the things that may be contributing to your sleep problems. Plus, you can show this log to your own doctors to review your sleep needs, habits, and any progress that you make!
[Note: You can download your own FREE printable copy of the above sleep log by clicking the “Download” button below. Don’t have access to a printer? That’s okay! You can fill in the sleep log right from your computer by saving it and then opening it using an app that allows editing or drawing over an image such as Microsoft Paint! Just remember to save your data daily! Problem solved!]
About the Author:
Hello everyone my name is Rissa. I am head of the MBM Facebook group, I enjoy helping others as well as starting my own small business. Life is crazy for everyone right now but taking time to help others is much better than not having someone to talk to.
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While you’re already here, before you leave, feel free to check out some more of our most recent posts below:
- My Anxiety is High Today & I’m Stuck at Work
- Insomnia Really Sucks When You Have to Be Up in a Few Short Hours
- Debunking 5 Common Mental Health Myths
- Still Feeling Like I’m in an Okay Place in Life…
- 4 Ways to Sneak Healthy Habits Into Your Post-Rehab Journey: Guest Post by Ryan Rosen