CREST.BD Sleep & Bipolar Disorder Slides

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CREST.BDBipolar Wellness Center Webinars
Connect. Learn. Engage.

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Bipolar Wellness Center Webinars
Connect. Learn. Engage.CREST.BD
Sleep

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Connect. Learn. Engage.CREST.BDCREST.BD
Featuring: Dr. Greg Murray
CREST.BD Network Deputy and
Research Professor,
Swinburne University of Technology,
Australia
Sleep

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Why sleep is important to your QoL
How you can take action
Tools and resources
Webinar focus

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Why is sleep important to QoL?
Inadequate sleep
increases negative affect, decreases positive
affect and motivation
decreases concentration, attention, memory,
planning1
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Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.

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Inadequate sleep
planning1
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Inadequate sleep
planning1
1

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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
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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.
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Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.

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2
385-391.
3

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2
385-391.
3

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2
385-391.
3

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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

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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

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Tools and Resources

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Resources
Sleep diary
http://www.cci.health.wa.gov.au/docs/ACF1946.pdf
Get familiar with your sleep habits:

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Resources
Sleep Cycle for iPhone
http://www.sleepcycle.com/
SleepBot for
Android
http://appcrawlr.com/
android/sleepbot-
tracker-sleep-suite
Smartphone:

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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:

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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:

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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

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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/

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Acknowledgements

CREST.BD Sleep & Bipolar Disorder Slides

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CREST.BD Sleep & Bipolar Disorder Slides