Author: Melissa Howard

 

As daylight savings time (DST) has arrived, the time shift plays a significant role for those of us who live with bipolar disorder (BD). For me, a solid and consistent routine, combined with positive lifestyle management, has contributed to my euthymic (stable) state.

Even a minor change to my sleep cycle can trigger a mood disturbance, leading to symptoms of an episode. Bipolar disorder thrives on inconsistency. While the one-hour change may seem insignificant to those without the disorder, it can disrupt the circadian rhythm of individuals with BD.

Because BD often affects our body’s circadian rhythms—defined as a person’s internal ability to regulate sleep-wake cycles, hormone release, and other bodily functions within a 24-hour period—any imbalance leaves us at risk for a mood episode.

For people living with BD, sleep disturbances are often a core feature of the disorder and can also be viewed as a circadian rhythm dysfunction. During a depressive episode, one may experience insomnia or hypersomnia, while mania is often characterized by a decreased need for sleep.

Reflecting on my experiences, childhood sleep difficulties evolved into pronounced disturbances during adolescence. Depressive episodes left me exhausted, struggling to perform basic self-care, attend school, or work—yet I was unable to sleep at night. I would lie awake, pleading for even one hour of sleep to find relief from the mind-numbing depression. Conversely, manic episodes were characterized by minimal sleep and hyper-focused activities, often leading to exhaustive projects driven by compulsive energy.

Mania is depression’s antithesis. I could function on just three hours of sleep. I use the term “function” loosely—my perception of productivity looked very different to me than it did to my loved ones. I would hyper-fixate on tasks or begin projects without doing any research of how to execute my visions. If I began tidying my home, I couldn’t stop until every corner was cleaned and every closet was neatly organized, including the storage space and garage. What started as a modest task would quickly escalate into a full-scale home organization overhaul. I would allow myself to rest only after completing the task to my own impossible standards. But when I finally tried to sleep, racing thoughts made rest impossible.

My thinking process during episodes was absolute and rigid. This compromised my cognition, leading to impulsive and illogical decisions during mania and debilitating indecisiveness during depression. These periods were marked by hormonal fluctuations, irregular eating patterns, disrupted daily routines, and a distorted sense of time—creating an internal chaos that my mind struggled to regulate.

After being diagnosed in my late teens, I began to understand the importance of a consistent routine in managing BD. Beyond medication adherence and professional support, I developed a sustainable lifestyle that prioritized stability. Over time, I observed that DST transitions, particularly the “spring forward” shift, often triggered manic symptoms, while the “fall back” shift led to depressive tendencies.

Recognizing how sleep disruptions affected my circadian rhythm, I became more vigilant about potential triggers. The time change impacted me more than I had realized. When the clocks spring forward, I have to monitor my mood closely. In the past, losing an hour of sleep and gaining extra daylight has triggered manic episodes. If not caught and managed in time, the shift can rapidly escalate symptoms. Management often requires an adjustment to my medication.

The “fall back” shift is just as its name suggests—when we gain an hour of sleep but lose daylight, my body and mind sense the change, as if instinctively preparing for the long, dreary days ahead. I feel overwhelmed, and daily tasks become more challenging.

Accepting this pattern as my reality meant that I had to be especially vigilant during these two pivotal time changes each year, as well as when traveling internationally. I implemented a self-care plan that was simple, realistic, and adaptable. This routine has evolved over time—from when my children were young to now, as a half-empty nester.

I created this plan ten years ago, and it has allowed me to thrive while living with BD. Acknowledging my patterns, I developed a flexible self-care approach that has remained effective for over a decade.

Key aspects include:

• Maintaining consistent sleep and wake times, ensuring 7-8 hours of uninterrupted sleep.
• Adhering to prescribed medication schedules.
• Engaging in daily physical activity to elevate my heart rate or challenge my muscles.
• Structuring balanced, nutrient-dense meals around workouts, with regular meal schedules.
• Managing daily commitments to avoid overextension, limiting myself to one significant outing or activity per day.
• Prioritizing family responsibilities and adapting as circumstances evolve.
• Engaging in part-time work and volunteer activities that support BD advocacy and education

This structured yet flexible approach has allowed me to thrive while living with BD.

 

The content of the International Bipolar Foundation blogs is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician and never disregard professional medical advice because of something you have read in any IBPF content.