Sleep Resources

Centre for Clinical Interventions Sleep Diary. Printout you can use to keep track of your sleep patterns. http://www.cci.health.wa.gov.au/docs/ACF1946.pdf

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A list of 12 tips on how to set yourself up for a good sleep. The tips were developed with volunteers who live with bipolar disorder. http://ibpf.org/article/12-tips-set-yourself-good-sleep

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In-depth tips for getting a good night’s sleep that take into account: daily routines, exposure to light, exercise, diet, and your sleep environment. http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm

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Sleep Cycle for iPhone. Put your iPhone in your bed and the app analyzes your sleep and wakes you up in the morning during your lightest sleep phase. http://www.sleepcycle.com

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SleepBot. App for Android or iPhone to wake you gently during your lightest sleep phase. www.mysleepbot.com.

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Sleep Hygiene. This document was produced by the Centre for Clinical Interventions and provides 15 tips for improving sleeping patterns and behaviours. http://www.cci.health.wa.gov.au/docs/Info-sleep%20hygiene.pdf

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The Benefits of a Good Night’s Sleep, Insomnia Slideshow: 20 Tips for Better Sleep. Slideshow providing tools and techniques to achieve a better night’s sleep. http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips

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NPS (National Prescribing Service) MedicineWise. Take the Sleep Quiz. There are effective psychological treatments for insomnia that may be worth pursuing. This questionnaire is a modified version of the reliable and valid Pittsburgh Sleep Quality Index, and can help you to determine whether or not you should think about seeking professional attention for your sleep. http://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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Depression and Bipolar Support Alliance (DBSA). Sleep Tools. Very brief sleep resource page for people with depression or bipolar disorder. Offers a free pamphlet on sleep and links to a sleep quiz that can help determine whether or not a person has a sleep disorder. Users can also sign up for a free sleep kit. www.dbsalliance.org/site/PageServer?pagename=about_sleep_tools

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National Sleep Foundation. Sleep Diary. PDF printout includes a seven-day sleep diary. Make several copies to track your sleep and look for habits and trends that are helping you sleep or that can be improved. http://www.sleepfoundation.org/sleep-diary/SleepDiaryv6.pdf

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Psychology Tools. Sleep Problems and Insomnia. This resource lists a range of downloadable PDFs that include sleep assessment tests as well as audio files of relaxation exercises, and tools like a sleep diary and sleep hygiene information. http://www.psychologytools.org/sleep-and-insomnia.html

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Murray, G. Circadian and Sleep/Wake Considerations in the Practical Management of Bipolar Disorder. In Practical Management of Bipolar Disorder. Young, A.H., Ferrier, I.N., and Michalak, E.E. (Eds). This book chapter in a larger textbook on bipolar disorder management explores the body’s 24-hour clock and sleep cycles. The chapter was written with a healthcare provider audience in mind but includes helpful information about sleep cycles. http://ebooks.cambridge.org/ebook.jsf?bid=CBO9780511776922

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