Many people with borderline personality disorder (BPD) find it hard to sleep well. You may struggle to fall asleep, wake up often, or sleep too much. Poor sleep can affect your mood, energy and ability to cope. The good news is there are steps you can take to improve your sleep.
This article covers practical ways to sleep better, including creating a routine, managing stress, and knowing when to get help.
Table of Contents:
Create a sleep routine
A regular sleep routine helps your body know when it is time to sleep and when it is time to wake up.
Try to:
- go to bed and wake up at the same time every day, even on weekends
- wind down for an hour before bed with calming activities like reading or listening to music
- avoid screens (phones, tablets, TV) during this time as they can keep your brain alert
- keep your bedroom dark, quiet and cool
- use your bed only for sleep and rest, not for work or scrolling on your phone
Avoid things that affect your sleep
Some things can make it harder to fall asleep or stay asleep. Being aware of them can help.
Try to avoid:
- caffeine in the afternoon or evening (found in coffee, tea, energy drinks and chocolate)
- alcohol before bed – it can make you feel sleepy but affects your sleep quality
- eating large meals late at night
- naps during the day, especially in the afternoon
Manage thoughts and emotions
Living with BPD can mean intense thoughts and feelings, which often become worse at night. This can make it hard to relax.
To calm your mind before bed:
- write down your thoughts in a notebook
- try breathing exercises or guided meditation
- use a simple mindfulness app
- speak kindly to yourself – remind yourself that it’s okay to rest
- avoid difficult conversations or upsetting content before bed
Be active during the day
Physical activity helps your body feel tired in a healthy way. It also helps reduce stress.
You don’t need to do intense exercise. Small changes can help, such as:
- going for a short walk every day
- doing gentle stretches or yoga
- moving your body to music you enjoy
Try to get some natural daylight, especially in the morning. This helps your body clock stay on track.
Ask for support
If sleep problems are affecting your daily life, it is okay to ask for help.
You can:
- speak to your GP – they can check for other issues and suggest treatment
- talk to your therapist or mental health worker
- ask about sleep-focused support, such as cognitive behavioural therapy for insomnia (CBT-I)
- speak to someone you trust about how you are feeling
Sleep medication can help in the short term, but it is not a long-term solution. Always follow medical advice.
Summary: How to improve your sleep
Improving your sleep takes time, but small steps can make a big difference. Try to keep a regular routine, avoid things that disturb sleep, and find ways to manage stress. Moving during the day and asking for support can also help.
If these things don’t help, reach out for professional support from your GP, a therapist or mental health worker. You can also find support through someone you trust.
