Does bipolar make you tired — so tired that it’s hard to get out of bed? If so, you’re not alone. This could be a sign of fatigue — persistent exhaustion that doesn’t improve with rest — which is common among people with bipolar 1 disorder. This condition can leave you feeling drained and lacking motivation. It’s not just about feeling sleepy — when you’re living with bipolar 1 disorder, even the simplest tasks can feel overwhelming. Understanding bipolar exhaustion is important for managing your day-to-day life.

People with bipolar 1 disorder can experience severe mood swings, or mood episodes. During these mood swings, they might feel very energetic and excited (episodes of mania) or very sad and hopeless (episodes of depression). Fatigue can be a symptom of depression, mania, or hypomania (a less severe form of mania). People with mood disorders like bipolar 1 might feel more fatigue more severely than those without the condition.

Fatigue can come from physical activity, stress, poor eating habits, or not getting enough sleep. This symptom can also be caused by certain medications used to treat bipolar disorder, like antidepressants and mood stabilizers. Sometimes, fatigue can signal a more serious health issue.

Read on for five tips on how to beat bipolar fatigue.

1. Get Moving

It may seem contradictory, but physical activity can help relieve fatigue. Exercise can boost energy by raising levels of neurotransmitters such as dopamine and serotonin. These brain chemicals help promote energy and improve mood.

Getting regular exercise can also help you sleep better at night. Physical activities like jogging, walking, and dancing can improve your blood flow and boost your mood, making it easier to relax and fall asleep.

It doesn’t take a lot of exercise to help you feel better. Try adding short bursts of movement throughout your day, and aim to build up to about 30 minutes of activity most days.

Physical activity can help relieve fatigue by raising levels of neurotransmitters such as dopamine and serotonin.

Members of MyDepressionTeam have talked about their favorite ways to get regular exercise, such as taking walks or dancing at home to a favorite song.

2. Downsize Stress

Another way to relieve fatigue is by managing your stress levels. Feeling stressed can use up a lot of energy. When you’re stressed, you might feel more tired and worn out. Navigating life with a mental illness may bring unexpected stressors. Having too much work or too many daily tasks can make stress, tiredness, and fatigue worse.

One way to lower stress is to lighten your load. Try to focus on just a few important tasks or ask other people for help.

Relaxing activities can also help relieve stress and fatigue. Meditation and yoga are two good ways to relax. Meditation helps you focus on your breathing and clear your mind. Yoga helps stretch your muscles and can be meditative. Both meditation and yoga can help reduce stress and improve fatigue.

Having too much work or too many daily tasks can make stress, tiredness, and fatigue worse.

3. Eat for Sustained Energy

Eating a balanced diet can help people with bipolar 1 fatigue maintain steady, lasting energy throughout the day. It’s worth noting that some foods and drinks, such as caffeinated drinks and sugary snacks, may seem energizing at first but often lead to a crash, leaving you feeling more tired.

Side effects of certain bipolar medications can also affect blood pressure and blood sugar, which may influence your energy levels and dietary needs. Meeting with a registered dietitian can help you manage any metabolic changes related to treatment.

Choosing foods like whole grains, nuts, and vegetables, can support more stable energy levels throughout the day.

Limit Caffeine

As part of a healthy diet, it’s smart to watch your caffeine intake. Many people enjoy a cup of coffee in the morning, but having too much caffeine, especially later in the day, can make it harder to fall asleep at night. It’s best to limit your caffeine intake to avoid any negative effects on sleep.

Drink Plenty of Water

Fatigue can be a sign of dehydration — when your body doesn’t have enough fluids. Drinking enough water every day can help relieve fatigue and support your overall health and energy levels.

Mayo Clinic suggests that men aim for about 15.5 cups of fluids each day and that women get about 11.5 cups. Most of that should come from water and other drinks, and some can come from foods like fruits and vegetables.

Depending on your treatment plan, you may need to adjust your fluid consumption. For example, people taking lithium to treat bipolar disorder need to drink enough water to help avoid side effects such as lithium toxicity. You may need even more water if you are sweating a lot or have diarrhea.

4. Plan To Get Some Z’s

Sleep issues are common for people with bipolar 1 disorder. Any sleep problem, whether it’s insomnia, sleep apnea, or getting too much sleep, can contribute to fatigue. However, you can take steps to build better sleep habits that will help you feel more refreshed and energized during the day. Try to do the following:

• Go to bed and wake up around the same time every day. Sticking to regular sleep and wake times as much as possible helps your body know when it’s time to sleep.
• Aim for seven to nine hours of sleep each night. Spending too much time in bed can actually make sleep harder.
• Avoid using electronics and exercising right before going to bed. Both activities can make it difficult to fall asleep right away.
• Avoid caffeine after lunch. Caffeine is a stimulant that can stay in your system for several hours.
• If you nap during the day, try to keep it short. Limit naps to 30 minutes so they don’t interfere with your nighttime sleep.
  

  Sticking to regular sleep and wake times as much as possible helps your body know when it’s time to sleep.

5. Take Care of Your Health

By taking care of your health and well-being, you can help relieve fatigue with bipolar 1 disorder. Be sure to keep up with healthcare visits, take your medications as instructed, and make time for self-care.

Members of MyDepressionTeam have discussed the importance of taking time for themselves when experiencing fatigue. Members have reported that activities such as meditating, practicing yoga, and taking walks help them feel better when fatigue hits.

Talk With Your Doctor

If your fatigue is affecting your daily life, you should discuss this issue with a health professional. They can help figure out if your fatigue is caused by bipolar 1, medications, or another health condition.

Some psychiatric medications, such as antidepressants and mood stabilizers, may cause fatigue. These medicines may be used to treat mental health disorders such as bipolar 1. If you think your fatigue is a side effect of medication, talk to your doctor. They may decide to change the dosage or prescribe a different treatment. You should never adjust your medication without your doctor’s supervision.

Long-term treatment for bipolar 1 disorder is essential. Telling your doctor how side effects such as fatigue affect your quality of life will help them figure out the best treatment options for you.

Find Your Team

MyDepressionTeam is the social network for people with depression or related mental health conditions and their loved ones. On MyDepressionTeam, more than 150,000 members come together to ask questions, offer support and advice, and share their stories with others who understand life with depression.

How do you manage fatigue with bipolar 1 disorder? What steps do you take when you have low energy levels? Share your experience in a comment below, or start a conversation by posting on your Activities page.