The time change affects everyone – from babies to pets to your ability to get to work on time. But for people with mood disorders, a shift in the amount of daylight can be a real risk to your mental health. It could even trigger a mood episode.
I live in Edmonton, Altberta. – North America’s northernmost city with a population over 1 million people. The seasons here are extreme to say the least and the swing from longest day to shortest day is enough to mess with anybody’s mood.
The shortest day of the year has around seven hours and 30 minutes of daylight. The longest day of the year has 17 hours of daylight. That means when I look out the window at midnight on June 21, I can still see twilight on the horizon.
While there is plenty of advice out there for managing the darkness, there are some extra considerations for people who live with bipolar disorder.
Consider light therapy – but be cautious
For a long time, the common wisdom was that light therapy could trigger mania or hypomania in people with bipolar disorder.
But a 2018 study put the common wisdom into question. Still, a light therapy lamp is a medical device. Everybody should check with their doctor before using it, but especially people with bipolar disorder.
Both light therapy and dark therapy have been studied as ways to manage the symptoms of bipolar disorder — mania, hypomania and depression — so don’t assume it’s off limits. Just be smart: work with your doctor and keep track of your mood. Speaking of …
Track your mood
A mood journal is a helpful tool at the best of times but it’s especially useful during times when you know your sleep cycle will be affected.
It’s difficult for people with bipolar to know when they are experiencing symptoms — tracking your moods could help you recognize a shift.
Maintain good sleep hygieneI get it – when you look out the window and you’re not sure if it’s 7 p.m. or 3 a.m, it’s not always easy to sleep.
But a regular sleep routine is key to staying healthy when you have bipolar disorder. It’s right up there with “Take your meds,” and “Avoid stress.” So it stands to reason that it’s extra important to maintain your sleep routine when external factors are conspiring to throw you off.
The shortest day of the year is not the time to stay up an extra hour scrolling through social media. Be aware of your sleep hygiene habits and do your best to stick to them.