crest.bd sleep & bipolar disorder slides
TRANSCRIPT
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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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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD CREST.BD
Featuring: Dr. Greg MurrayCREST.BD Network Deputy and Research Professor, Swinburne University of Technology, Australia
Sleep
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Why sleep is important to your QoLHow you can take actionTools and resources
Webinar focus
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Why is sleep important to QoL?Inadequate sleep
increases negative affect, decreases positive affect and motivationdecreases concentration, attention, memory, planning1
1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Why is sleep important to QoL?Inadequate sleep
increases negative affect, decreases positive affect and motivationdecreases concentration, attention, memory, planning1
1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Why is sleep important to QoL?Inadequate sleep
increases negative affect, decreases positive affect and motivationdecreases concentration, attention, memory, planning1
1 Walker, M. P. (2010). Sleep, memory and emotion. Progress in Brain Research, 185: 49-68.
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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 depressiondecreased sleep need and mania2
Changes in sleep can cause relapse in BD3
2Eidelman, 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: 385-391.3Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
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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 depressiondecreased sleep need and mania2
Changes in sleep can cause relapse in BD3
2Eidelman, 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: 385-391.3Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
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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 depressiondecreased sleep need and mania2
Changes in sleep can cause relapse in BD3
2Eidelman, 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: 385-391.3Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
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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 depressiondecreased sleep need and mania2
Changes in sleep can cause relapse in BD3
2Eidelman, 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: 385-391.3Murray, G. and Harvey, A. (2010). Circadian rhythms and sleep in BD. BD 12, 5: 459-472.
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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 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 versaStrengthen 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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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, mindfulnessCondition 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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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/docs/ACF1946.pdf
Get familiar with your sleep habits:
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Resources
Sleep Cycle for iPhone http://www.sleepcycle.com/
SleepBot for Androidhttp://appcrawlr.com/android/sleepbot-tracker-sleep-suite
Smartphone:
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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 behaviourshttp://www.cci.health.wa.gov.au/docs/Info-sleep%20hygiene.pdf
Improving sleep:
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Resources
The Benefits of a Good Night’s Sleep, Insomnia Slideshow: 20 Tips for Better SleepSlideshow providing tools and techniques to achieve a better nights sleephttp://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips
Improving sleep:
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
ResourcesWhen might you need professional assistance to improve your sleep?
Sleep Quizhttp://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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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/
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Bipolar Wellness Center Webinars Connect. Learn. Engage. CREST.BD
Acknowledgements