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CREST.BDBipolar Wellness Center Webinars
Connect. Learn. Engage.
2
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Sleep
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BDCREST.BD
Featuring: Dr. Greg Murray
CREST.BD Network Dep...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why sleep is important to your QoL
How you can take act...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Inadequate sleep
increas...
6
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Inadequate sleep
increas...
7
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Inadequate sleep
increas...
8
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Changes in sleep can be ...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Changes in sleep can be ...
10
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Changes in sleep can be...
11
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Why is sleep important to QoL?
Changes in sleep can be...
12
Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Support your biological clock
•	 Regularise wake time ...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
In the evening
•	 Avoid bright light and social stimul...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Tools and Resources
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Resources
Sleep diary
http://www.cci.health.wa.gov.au/...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Resources
Sleep Cycle for iPhone		
http://www.sleepcyc...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Resources
Sleep Hygiene	
This document was produced by...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Resources
The Benefits of a Good Night’s Sleep,
Insomn...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Resources
When might you need professional assistance ...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
For more information and resources,
visit our Bipolar ...
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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Acknowledgements
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CREST.BD Sleep & Bipolar Disorder Slides

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A warm welcome to CREST.BD’s Bipolar Wellness Centre webinar series! These webinar slides provide a summary of current research evidence on the relationship between sleep, bipolar disorder (BD) and quality of life (QoL), as well as pointing you to some tools and resources to help you optimally manage your sleep.

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CREST.BD Sleep & Bipolar Disorder Slides

  1. 1. 1 CREST.BDBipolar Wellness Center Webinars Connect. Learn. Engage.
  2. 2. 2 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Sleep
  3. 3. 3 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BDCREST.BD Featuring: Dr. Greg Murray CREST.BD Network Deputy and Research Professor, Swinburne University of Technology, Australia Sleep
  4. 4. 4 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why sleep is important to your QoL How you can take action Tools and resources Webinar focus
  5. 5. 5 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Inadequate sleep increases negative affect, decreases positive affect and motivation decreases concentration, attention, memory, planning1 1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.
  6. 6. 6 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Inadequate sleep increases negative affect, decreases positive affect and motivation decreases concentration, attention, memory, planning1 1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.
  7. 7. 7 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Inadequate sleep increases negative affect, decreases positive affect and motivation decreases concentration, attention, memory, planning1 1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.
  8. 8. 8 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Changes in sleep can be a marker of episode onset altered sleep and depression decreased sleep need and mania2 Changes in sleep can cause relapse in BD3 2 Eidelman, P., et al. (2010). Sleep, illness course, and concurrent symptoms in inter-episode BD. Journal of Behavior Therapy and Experimental Psychiatry, 2: 145-149. Pilar, S., et al. (2007). Prodromal symptoms to relapse in BD. Australian and New Zealand Journal of Psychiatry 41, 5: 385-391. 3 Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
  9. 9. 9 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Changes in sleep can be a marker of episode onset altered sleep and depression decreased sleep need and mania2 Changes in sleep can cause relapse in BD3 2 Eidelman, P., et al. (2010). Sleep, illness course, and concurrent symptoms in inter-episode BD. Journal of Behavior Therapy and Experimental Psychiatry, 2: 145-149. Pilar, S., et al. (2007). Prodromal symptoms to relapse in BD. Australian and New Zealand Journal of Psychiatry 41, 5: 385-391. 3 Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
  10. 10. 10 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Changes in sleep can be a marker of episode onset altered sleep and depression decreased sleep need and mania2 Changes in sleep can cause relapse in BD3 2 Eidelman, P., et al. (2010). Sleep, illness course, and concurrent symptoms in inter-episode BD. Journal of Behavior Therapy and Experimental Psychiatry, 2: 145-149. Pilar, S., et al. (2007). Prodromal symptoms to relapse in BD. Australian and New Zealand Journal of Psychiatry 41, 5: 385-391. 3 Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
  11. 11. 11 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Why is sleep important to QoL? Changes in sleep can be a marker of episode onset altered sleep and depression decreased sleep need and mania2 Changes in sleep can cause relapse in BD3 2 Eidelman, P., et al. (2010). Sleep, illness course, and concurrent symptoms in inter-episode BD. Journal of Behavior Therapy and Experimental Psychiatry, 2: 145-149. Pilar, S., et al. (2007). Prodromal symptoms to relapse in BD. Australian and New Zealand Journal of Psychiatry 41, 5: 385-391. 3 Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
  12. 12. 12 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD
  13. 13. 13 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Support your biological clock • Regularise wake time and bed time across 7 days of the week • Sunlight close to waking • Regularise meals, exercise • Activity in the day supports rest at night and vice versa Strengthen sleep drive • No napping • Avoid caffeine, nicotine and other stimulants • Regular rise time irrespective of sleep duration How you can take action
  14. 14. 14 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD In the evening • Avoid bright light and social stimulation • Wind down before bed, train sleepiness Decrease arousal at bedtime Actively manage anxiety • Problem solve well before bed time • Employ active relaxation, mindfulness Condition bed as cue for rest and relaxation • Cool, quiet, dark, uncontactable • Bed only for sex and sleep • Go to bed only when sleepy • Get out of bed during nighttime wakings
  15. 15. 15 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Tools and Resources
  16. 16. 16 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Resources Sleep diary http://www.cci.health.wa.gov.au/docs/ACF1946.pdf Get familiar with your sleep habits:
  17. 17. 17 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Resources Sleep Cycle for iPhone http://www.sleepcycle.com/ SleepBot for Android http://appcrawlr.com/ android/sleepbot- tracker-sleep-suite Smartphone:
  18. 18. 18 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Resources Sleep Hygiene This document was produced by the Centre for Clinical Interventions and provides 15 tips for improving sleeping patterns and behaviours http://www.cci.health.wa.gov.au/docs/Info-sleep%20hygiene.pdf Improving sleep:
  19. 19. 19 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Resources The Benefits of a Good Night’s Sleep, Insomnia Slideshow: 20 Tips for Better Sleep Slideshow providing tools and techniques to achieve a better nights sleep http://www.webmd.com/sleep-disorders/ sleep-benefits-10/slideshow-sleep-tips Improving sleep:
  20. 20. 20 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Resources When might you need professional assistance to improve your sleep? Sleep Quiz http://www.nps.org.au/conditions/mental- health-conditions/sleep-problems/insomnia/ for-individuals/resources-to-help-you-sleep- right/sleep_quiz
  21. 21. 21 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD For more information and resources, visit our Bipolar Wellness Center at: http://www.bdwellness.com/ To assess your quality of life, visit our QoL tool at: http://www.bdqol.com/
  22. 22. 22 Bipolar Wellness Center Webinars Connect. Learn. Engage.CREST.BD Acknowledgements

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