- Getting bright light in the morning
- Minimizing screen time in the evening
- Maintaining a regular bedtime and wake time
- Eating meals at consistent times
- Getting regular physical activity during the day but avoiding intense workouts near bedtime
- Limiting caffeine and alcohol
The circadian system dictates sleep-wake cycles, but also a whole host of hormonal, metabolic, and neurological processes that follow a certain rhythm over the course of the day and night — things like melatonin secretion, cortisol rhythms, body temperature, and dopamine sensitivity, explains Laura Gonzalez, MD, MPH, a psychiatrist with Orlando Health Medical Group Behavioral Health in Kissimmee, Florida.
“Because people with bipolar disorder have underlying neurobiological differences in how their circadian systems operate, they’re more vulnerable to small changes, which end up leading to big disruptions downstream when it comes to activity levels, sleep, and mood,” she says. “That’s why IPSRT’s focus on habits that support the circadian rhythm is so important.”