Bipolar Resources
Simple tools that help, beyond medication.
Bipolar disorder makes the body clock easier to throw off. Bright light by day, real darkness at night, and a steady routine help keep it, and your mood and sleep, steady. This approach is called Social Rhythm Therapy, and research supports it. I don’t earn anything from the product links.
Daily habits
Your body keeps a daily schedule that works quietly in the background to keep your mind and body healthy. With bipolar disorder, that schedule can slip out of sync. These habits keep it on time.
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Wake up
Same time every day
Weekends too. Stand up, then have a glass of water or a small bite. A steady wake-up time is the strongest anchor.
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Morning
Get outside
Step outside soon after you wake up, even on a cloudy day. Aim for at least two hours of daylight a day.
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Before noon
Coffee, then stop
Caffeine blocks adenosine, the chemical that builds up while you’re awake and makes you sleepy. No caffeine after noon, since it can still be in your body at bedtime.
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Daytime
Get moving
Exercise earlier in the day if you can.
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Evening
Avoid blue light
For the last two hours before bed, skip bright lights and screens, or turn on your device’s night mode. Blue-blocking glasses and amber or smart bulbs cut the blue light in your home.
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Bedtime
Cool, dark room
Around 65°F, at the same time each night. Skip naps and evening alcohol.
More light in the morning
Light in the morning tells your body to make cortisol, the hormone that wakes you up. For bipolar depression, a bright light box can lift mood and steady sleep. Use it around noon, and not after 2 pm. Start with 15 minutes and add a little each week. Used the wrong way, it can backfire, so cut back if you feel wired, restless, or sleep less. If your mood is mixed or cycling fast, ask me first.
- Light box
10,000 lux with UV filtered out. The Verilux (about $70) is smaller, so sit about 6 inches away. The Carex (about $130) lets you sit farther back.
- Dawn simulator
Brightens slowly before your alarm, like a sunrise. The Winshine (about $30) is also a night light. The JALL (about $35) is a simple clock.
Less blue light in the evening
At night your brain makes melatonin, the hormone that makes you sleepy. Blue light from screens and bright bulbs tells your body clock it’s still daytime, so melatonin stops. Cutting it in the last two hours before bed helps you sleep. Evening glasses are also sometimes used to help settle a high mood. Wear them about two hours before bed, not before 6 pm, and don’t drive in them.
- Blue-blocking glasses
Look for lenses that block at least 90% of blue light. The Infield (about $20) wraps around. The Sleep ZM (about $40) fits over your glasses. Choose the SleepAid Orange option.
- Evening bulbs
Amber bulbs give off almost no blue light. Four cost about $13. Smart bulbs can dim to a warm glow on a schedule. Two cost about $22.
- Night mode
Warms your screen after dark. It helps a little, but bulbs and glasses matter more.
Apps & websites
Free tools to track your mood and plan around travel.
- eMoods: bipolar mood tracker
A free mood diary for bipolar disorder. It tracks mood, sleep, and medications, and makes a monthly PDF for your visit.
- Jet Lag Rooster
A free planner. Enter your trip and it tells you when to get light and when to avoid it, starting before you leave. Most useful for two or more time zones.
Workbooks
Two workbooks I recommend. Both are practical, with exercises you can do on your own or with me.
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