No ZZZ's?
Recognizing Why You Can't Sleep

Recognizing why you can't sleep is important to your mental health. So it is important to learn and recognize sleep disruption may be one of the most predominant warning signals or symptoms of an impending bipolar manic or depressive episode.

Tossing and Turning?

The first step in redirecting a bipolar depressive episode out of your life is to recognize the possible warning signs BEFORE a full fledged depression or mania episode strikes.

Few recognize the importance of adequate rest and the role it plays in our mental health. Sleep is not merely a "time out" of our busy routines. Sound sleep is essential for good health, mental and emotional functioning and your safety. For instance researchers have found that people with chronic insomnia are more likely than others to develop several kinds of psychiatric problems (including bipolar disorder).

If you are staying up all hours of the night or find yourself sleeping 12 or 14 hours at a time, you may be pleased to know that by changing the way you sleep might significantly improve your depression or bipolar disorder.

What may also surprise you is that reduced sleep isn't just a symptom of mania - a short night can actually precipitate manic and hypo manic episodes. Studies have found that 25-65 percent of bipolar patients who have a manic episode had experienced a "social rhythm disruption" prior to the episode.

"Social rhythm disruption" is some disturbance in routine affecting the sleep/wake cycle: it can be as simple as staying up extra late to watch a movie or getting wrapped up in an interesting online chat session, or as serious as being unable to sleep due to a family member's serious illness or recent death.

Whether a person has bipolar disorder or not, insufficient sleep can be extremely dangerous, leading to serious or even fatal accidents.

Disturbed Sleep = A Disturbed Mind

The National Highway Traffic Safety Administration has estimated more than 100,000 auto crashes annually are fatigue related. These drowsy driving crashes cause more than 1,500 deaths and tens of thousands of injuries and lasting disabilities.

Virtually everyone suffers at least an occasional night of poor sleep. However, if your sleep problems persist for longer than a week and are bothersome, or if sleepiness interferes with the way you feel or function during the day, a doctor's help may be needed. But before you run off to the doctor check out the most common "sleep robbers" below.

As the term "sleep robbers" implies, certain individuals may be particularly vulnerable to these robbers. These include students, shift workers, travelers, and persons suffering from acute stress, depression, or chronic pain.

Employees working long hours or multiple jobs may find their sleep less refreshing. Many young adults keep relatively irregular hours and as a group they report higher rates of dissatisfaction with the sleep they are getting.

Sleeplessness is one of the primary symptoms that should indicate, to you, some changes are needing to take place in your body and daily routine. Your body is sending you a very important message just like the flashing oil light on the dashboard of your car sends you a very important message. If not dealt with in the proper manner it can lead further to major problems including a bipolar manic or depressive episode.

Sleeplessness is when you find yourself unable to sleep a "normal" six - eight hours in the evenings. If you're not sleeping, it's time to heed the wake up call and ask yourself, "what do I believe is the cause of my sleeplessness?" Amazingly your body will tell you if you will listen.

Sleep Robbers

Is one or more of the following robbing you of your sleep? Without realizing it, you may be doing things during the day or night that can work against you getting a good night's sleep. These include:

1. watching too much TV, and endless computer times and video games
2. too much stress at work
3. inability to disconnect from your responsibilities at work
4. mentally intense activities right before or after getting into bed.
5. too much caffeine too close to bedtime
6. too much worry about money matters
7. too much worry about anything else
8. ill feelings toward the neighbor, family member or a close friend
9. too much alcohol consumed
10. too much rich food in your diet especially before bed time
11. irregular morning and nighttime schedules
12. a sick child or a new baby calling for all those 2 a.m feedings or
13. side effects from a prescription drug?

No matter why you're not sleeping, millions of chronically sleep-deprived people like you are putting their health, quality of life and even length of life in jeopardy. "The link between sleep and health, and bad sleep and disease, is becoming clearer and clearer," says Lawrence Epstein, MD, author of the Harvard Medical School Guide to a Good Night's Sleep.

Sleeping helps you to feel better. During sleep your blood pressure and heart rate are typically at their lowest levels. "When people are sleep-deprived, there are higher levels of stress hormones in their bodies and an increase in inflammation, both of which can decrease immune function," says Phyllis Zee, MD, associate director of the Center of Sleep and Circadian Biology at Northwestern University in Chicago.

These toxins not only affect your body but your brain as well causing neurotransmitters to misfire. "People who don't sleep get depressed, and depression causes insomnia, so it's a vicious cycle, "says Dr. Oz, "and we know the inverse is true: that the more and better sleep can make you feel happier." That's because during periods of rest especially during sleep is the time the body rejuvenates itself.

That may be why one of the Universal laws is to rest on the sabbath day so we can catch up on some of the sleep "debt" we didn't get during the week. The Bible records in Exodus 20:8-11,

"Remember the Sabbath day, to keep it holy. Six days shalt thou labor, and do all thy work: But the seventh day is the sabbath of the LORD thy God: in it thou shalt NOT do any work, thou, nor thy son, nor thy daughter, thy manservant, nor thy maidservant, nor thy cattle, nor thy stranger that is within thy gates; For six days the LORD made heaven and earth, the sea, and all that is them is, and rested the seventh day; wherefore the LORD blessed the sabbath day, and hallowed it."

Note Sabbath day rest (just one of the cost-free natural treatments for bipolar disorder) refers to a sanctified full 24-25 hour period of rest, rejuvenation, and rejoicing not just a few hours spent in church then off doing your own thing: buying, selling, shopping and mowing lawns or what the Bible call surfeiting (Luke 21:34).

By the way if you don't believe this information, remember you are the one looking for answers to bipolar and sleep problems and I am the one who has overcome bipolar disorder symptoms, for over 17 years, so be sure to utilize this powerful universal law that is one of the cost-free natural treatments for bipolar disorder I recommend.

So if you are not resting enough to allow your body to rejuvenate why not make some changes right now to do so. Then slowly but surely reduce the "sleep robbers" a bit each day till you have much greater control over your daily activities including getting enough z's every evening.

So please read and inform yourself of the very simple steps yet natural way of redirecting bipolar disorder today. Remember this is a journey not a quick fix. "A journey of a thousand miles begins with the first step," is an Old Chinese Proverb. If you keep taking each small step then mile by mile, you will eventually get to your desired destination:WELLNESS with no more bipolar disorder symptoms.

#1. "How To" Tip

Reduce TV, Computer and Video Activity
Reducing personal time in front of the TV, computer and video games is known to decrease depression. In the British Journal of Psychiatry an article was written concerning children and depression. The study indicated children who were sent outside to play and exercise regularly showed less symptoms of depression than children who spent more than 3 hours a day in front of the screen. Do you need to watch less TV or spend less time with the computer and need a "how to" tip?

I recommend setting a timer for an agreed amount of time in front of the TV or computer screen. Or schedule desired shows or game times (don't forget to set the timer). When the show or game time is over turn the TV off! and busy yourself with another activity.

#2. "How To" Tip

Watch what you watch
Another one of the cost-free natural treatments of bipolar disorder would be to careful what it is you watch on the TV or computer screen. Do you look at beautiful inspirational shows or things that would promote a sense of wellness, happiness and joy or do you watch movies that scare you, that are murder mysteries or crime fighters?

Do you know that one of the super natural laws of the universe is what we watch is what we become? So what it is we watch we tend to imitate. Since our minds can not make out the difference between the virtual screen and what is actually happening we store it all in our memories for later use.

You have heard of "using the imagination" haven't you? Well in your mind's eye you imagine you are at the beach. You breath, slowly, smell the salt in the air, hear the waves, feel the sunshine and the sand between your toes.

Scientific studies tell us by such activity we actually reduce blood pressure, cortisone in our blood, pulse rate etc. If this calming scene works in the imagination why wouldn't the same be true of TV soaps, TV murders and monster movies, and TV lying and cheating series that we actually watch with our eyes and input into the brain?

These violate and vile scenes easily add stress to our lives. You want another one of the real easy natural treatments for bipolar?

#3. "How To" Tip

Be choosy about what you put before your eyes.
Peace, tranquility, wholeness and beautiful scenes bring rest, peace and tranquility in your life. The choice is yours: sleep and beauty or beastly monsters and nightmares, sleepless nights,(provoking "social rhythm disruption") which could lead to mania or depressive episode.

The universal laws of natural treatments for bipolar disorder are effective for everyone not just bipolar patients.

Job in the Bible says he would put no evil before his eyes (Job 1:1). And he was blessed by God mightily after his testing.

Paul also reminds us in his epistle, "Finally brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things," Philippians 4:8.

Remember, I told you these natural treatments for bipolar would be a bit old fashioned, but they are cost-free, and they do work at helping anyone, you, me, and our families to keep balanced minds, bodies and souls.

#4. "How To" Tip

Stop Drinking Caffeinated Beverages
Are you drinking too much caffeine; coffee, colas and other caffeinated drinks including many so called "power" drinks? Guess what you need to do? Yes, that's right. You need to begin cutting down on your toxic beverages.

Slowly but surely you will make it. I'd suggest beginning with no coffee or other caffeinated drinks after 3:00 p.m. Instead substitute soothing herbal teas such as chamomile or peppermint tea and you'll soon find yourself sleeping like a baby.

If your worries or anxieties are super tough you may want to try a dropper full of valarian tincture. This is a more powerful relaxant herb. I suggest putting a dropper full in 8oz. of grape juice and taking around 5:00 p.m. If necessary another dropper full may be helpful right at bedtime. You'll find yourself more relaxed and hopefully quite refreshed by morning.

Why stop caffeine? Caffeine consumed in large quantities adversely affect your brain's neurotransmitters causing irregular firing of information. Thus coffee is considered an "excitotoxin."

An excitotoxin is"A substance added to foods and beverages that literally stimulates neurons to death, causing brain damage of varying degrees. Excitotoxins can be found in such ingredients as mono sodium glutamate, aspartame (NutraSweet), cystein, hydrolyzed protein, and aspartic acid." From the back cover of Excitotoxins: The Taste That Kills by Russel Blaylock, MD.

Too much coffee means too much stimulation for your brain as well as your heart (as evidenced by increased heart palpitations).

So here again is one of the big cost-free natural treatments for bipolar - knock off the caffeine early and get yourself some much needed rest. Add to this the universal law of natural treatments for bipolar disorder this life -giving principle: "Know ye not that ye are the temple of the God, and that the Spirit of God dwelleth in you?

If any man defile the temple of God, him shall God destroy; (this does not mean God is a villain and seeking revenge on people but rather it means through disregard for the Universal laws which he instilled there are built in consequences thus "God destroys us") when man defiles the temple of God) for the temple of God is holy, which temple are ye," 1 Corinthians 3:16-17.

And if you think yourself more wise than God you deceive yourself. "It would be better that you become a fool (for you to do those simple natural treatments for bipolar), that ye may be wise," reference verse 18. So there you have it, another one of the simple super effective cost-free natural treatments for bipolar disorder treat your body as if you believed it is the temple of God.

#5. "How To" Tip

Worry Not
Worry not is one of the principle cost-free natural treatments for bipolar. Are you worried about money all the time? Is there seemingly never enough? This is a common practice in today's world. Worry, worry, worry. Worry is a very deadly practice. Worry contributes poisons to the body's system. When enough "worry poison" is in your body it also begins to effect your brain's chemistry causing those old neurotransmitters to misfire and neurons to die. Remember that "T" in NEW START?

#6. "How To" Tip

Trust in a higher power.
"Therefore, I say unto you, Take no thought for your life, what ye shall eat, or what ye shall drink; nor ye of your body, what ye shall put on. Is not the life more than meat, and the body than raiment?...

...Therefore take no thought, saying, What shall ye eat? or What shall we drink? or, Wherewithal shall we be clothed? (For after all these things do the gentiles seek;) for your heavenly Father knoweth that ye have need of all these things. But seek ye first the kingdom of God, and his righteousness; and all these things shall be added unto you."

When you don't worry about where your next buck is coming from your mind can rest, rejuvenate and begin to function properly.

#7. "How To" Tip

Forgiveness
Forgiveness is another one of the cost-free natural treatments for bipolar. Do you have ill feelings toward the neighbors, friend or close family member? How can one have good feelings when they are filling their mind and thoughts with ill feelings toward anybody? What's the solution here?

"Let all bitterness, and wrath, and anger, and clamor, and evil speaking, be put away from you, with all malice: And be ye kind one to another, tenderhearted, forgiving one another, even as God for Christ's sake hath forgiven you," (Ephesians 4:31 & 32).

You may not believe in God, but I know you believe in having peace of mind. Peace of mind does not come unless we obey the Universal laws God set forth in His word, that's readily available for all his creation to see.

Just as the universal law of gravity effects everything in the universe so does this universal law of forgiveness effect you. It is too, one of the super cost-free natural treatments for bipolar disorder. Forgiveness costs you nothing but a little humbleness and rewards you with a peaceful mind, body and soul.

#8. "How To" Tip

Be not a winebibber
Eliminating alcohol from your diet is another one of the rather straight forward cost-free natural treatments for bipolar. Do you drink too much alcohol? Do you eat too much rich food before bed time? Or too much rich food at anytime?

Well again you know the answer to that one. No I'm not particularly advocating no alcohol such as wine, but I do believe we are to limit the "free spirits."

We are warned, by the wisest man in history, of the consequences of alcohol, "Be not among winebibbers; among riotous eaters of flesh; for the drunkard and the glutton shall come to poverty; and drowsiness shall clothe a man with rags," Proverbs 23:20. By reducing your alcohol content you will not only save money but in all probability your life.

#9. "How To" Tip

Enjoy your children
Believing your children are given to you as a reward from the Lord is a heart warming cost-free natural treatment for bipolar disorder. Parents, is your baby interrupting your sleep?
Baby's crying is one of the more rewarding natural reasons for lack of sleep. Bipolar and sleep is almost unheard of when you have children. But not only bipolars have to lose sleep when a baby arrives in the home. Do remember though, "this time too shall pass."

That is my favorite quote. I learned of it in the sixth grade and it has brought me through many troubled times. So in due time, baby's crying in the middle of the night will pass as your baby matures.

But what are you to do in the mean time? Some suggestions I have are; rest while baby rests during the day. If you are a working mom and your baby hasn't outgrown the need for 2:00 a.m. feedings yet, I would advise you to try to stay home with your baby till he outgrows the 2 a.m. feedings. In some cases Moms have to go to work as a necessity other times it's a matter of wanting more stuff rather than needing the basic food, shelter and clothing.

Your baby needs you now more than he needs nice clothes and fancy nursery. He needs you in top condition so if you can be a at home mom rest with your baby while he rests so your fresh for his needs.

Some moms make ends meet and meet their baby's need by becoming a at home working mom. In either case here's some good news, "Lo children are an inheritance of the Lord, and the fruit of the womb his reward," Psalm 127:3, helps keep us in the right frame of mind when we meet the needs of the Lord's reward. When you see your baby as a gift, rather than seeing yourself shackled with a baby, (or your spouse for that matter) your mind set will be at rest.

When the mind is at rest, rather than in turmoil, the body can get the needed sleep thus you become a happier person. When you are a happier person, your baby becomes a happier baby and is apt to sleep through the night sooner. You will take another step in your journey of redirecting bipolar disorder naturally out of your life by understanding this universal law: your child is your reward from the Lord. Use of that mind set helps to put your mind at rest thus enables you to sleep better.

#10. "How To" Tip

Stop poisoning your body
Stop poisoning your body seems straightforward. Check to see if your prescription drug is causing you sleepless nights. Are you on a prescription drug that is causing you to loose sleep?
It's always a good idea to know what the side effects are of any drug, or food for that matter, that you put into your mouth.

If your prescription drug is causing you sleepless nights, I suggest seeking your doctor's advice on how to find alternatives to the prescription drug so you do not suffer the damaging side effects of sleep loss. If your doctor recommends another drug on top of the drug you are taking, I would personally find another doctor.

I would look for one who was a medical doctor trained also in natural therapies. Of course you also have the choice of reducing your drug prescription and eventually getting off the drug completely yourself or under the advice of your medical practitioner.

In any case if it's a prescription drug that is causing your loss of sleep, then, until that drug is eliminated you will continue to suffer. What's the cost-free natural treatment for bipolar here? No prescription - no money out of pocket an no adverse side effects.

#11. "How To" Tip

Avoid Burnout
To burn oneself out means to exhaust oneself by too much work and worry all the time about work. Stop excessive worrying about work is one of the hot tips for cost-free natural treatments for bipolar. Are you unable to disconnect from your work responsibilities when at home? Too much stress at work? I suggest taking a more realistic view of your role at work. Sure you want to be responsible and fulfill your duties.

But do you know an effective worker gets his work finished at his work. Longer and larger projects are sliced into smaller action steps that be accomplished in shorter periods. So when you leave work you know you have progressed sufficiently for your boss. But now when away from work, you know this is your time. Your time, whether you choose to spend it for yourself personally or with your family, but it is your time not your boss'.

Remember NO ONE is so important to his boss that he need fret to death over his job. This is exactly what happened to a very dear friend of mine. He worked as the Sr. Vice President of a Fund raising Company.

It was a large firm with offices in 48 of the 50 states. My friend was responsible for nearly 50% of all the income that was generated for the company. He was THE MAN!!!

He literally "fretted" himself to death having died of a heart attack at the early age of 62, too early to reap any of the promised retirement benefits due to his hard work. No, no one is so indispensable that the company will not continue without your worrying and excessive work load. That company 15 years later is doing just fine (even though my friend is dead) and is still considered in the top 1% of all fund raising companies in the USA.

Any boss that requires you to work more hours than what allows you to get your needed rest is putting your life at risk. If your job requires you to work on the Sabbath guess what I'd say? "It's against my religion." Even if you don't have "religion," working Sabbaths is against the universal laws thus puts you at great risk of reducing your life expectancy.

#12. "How To" Tip

Recognize lack of proper sleep or rest as a warning sign.
Restless nights precipitate full fledged mania or depression so deal with it NOW, please for your own sake.

Remember the "R" and "T" in the acronym NEW START? "R" for rest and "T" for Trust in a higher power. He will take care of you if you obey his commandments and universal laws. What's that? One of the cost-free natural treatments for bipolar disorder is what?

#13. "How To" Tip

Prayer
"Be careful for nothing; but in everything by prayer and supplication with thanksgiving let your requests be madeknown unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus (Christ meaning "his anointed" and Jesus meaning "Yah's salvation."

That's you He cares about. You are anointed with his salvation (spirit) thus He watches over you. This caring is a fact just as rain is a fact. The rain falls on the just and the unjust just as his salvation falls on the just and the unjust. Those that utilize the rain benefit just as those who take His gift of salvation and tender mercies benefit. May you remember these wonderful universal laws, get in alignment with it and reduce all your nighttime tossing and turning.

Warning: occasionally sleep lost is due to much deeper psychological issues or physical disabilities than listed above, in which case seek a qualified licensed pastoral counselor (LPC) or other professional who maybe be able to help you.

Your LPC may also advise and refer you to a psychiatrist or mental health clinic who uses cognitive behavioral therapy (CBT).

CBT is a counseling program that focuses on changing the very specific thoughts, behaviors, and beliefs that stand between you and a good night's rest, says a team of North Carolina searchers.

"This kind of approach is known as cognitive-behavioral therapy (CBT), and it is widely used to treat depression and anxiety disorders. For those with chronic insomnia, CBT helps through a combination of education and practice exercises --similar to homework assignments--designed to assist patients in identifying and avoiding the problematic beliefs and behaviors that keep them up all night, says author Jack Edinger, PhD, a senior psychologist at the Durham (N.C>) VA Medical Center."

Dr. Cares™ still advises that you look closely at the Can't Sleep "How To" Tips above which are cost-free natural treatments. When you do these Can't Sleep How To" Tips you will eventually reduce your precipitation toward depression or mania and sleepless nights.

If you want a good night's sleep sooner than eventually, you may want to look at this dream of an idea.

Soon you will find you are on your first step of the journey - a good night's sleep - that will allow you to redirect bipolar disorder symptoms out of your life.
Bon Voyage,

Dr. Cares™

Catherine Sinclair, PhD., uses the trade name Dr. Cares™. She is a licensed pastoral counselor. The information contained in this website is not to be taken as a substitute for professional advice from your qualified medical "practitioner."

The author of this website is not an M.D. and therefore must post this required FDA disclaimer. None of the statements, self testing, nor recommended alternatives to overcoming bipolar symptoms have been evaluated by the FDA. Therefore, the tested and proven experiences, testimonies, supplements and alternative and natural therapies are for informational purposes only and does not purport to prescribe, diagnose or cure any mental or physical condition.

Though as a licensed counselor she does advise her clients to be informed and involved in the recovery of their physical, spiritual and mental health. The above information has transformed many lives and the same can happen for you, but you alone are responsible for the decisions you make concerning all aspects of your health.

PS. Wanna Wake Up and Feel Great? Check this out.

Then come back here to find your sleep solution.

You can get a GREAT nights sleep.

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