CALM Program @ UC Berkeley

CALM Program is a research laboratory stationed in the Psychology Department at UC Berkeley.

[calmprogram]

Do you have trouble sleeping and/or bipolar disorder?

Sleep issues + bipolar disorder

Sleep issues + no bipolar disorder

Great sleep quality/amount + bipolar disorder

Great sleep quality/amount + no bipolar disorder

Not applicable / Show results.

Voting ended onJul 10, 2025

To be clear our definition of sleep issues includes hypersomnia.

Adults with sleep issues and bipolar disorder are eligible for an online paid study run by a UC Berkeley laboratory. If you're interested, you can learn more here.

[calmprogram]

Your brain has an internal "conductor" that keeps all the different brain chemicals and body systems ("musicians") playing in harmony. When you have depression or bipolar disorder, it's like this conductor sometimes loses the beat, and everything gets out of sync. Thankfully, there are things you can do to help it get back in sync. For instance, your eating can impact this...

Mediterranean-style eating (lots of vegetables, fish, olive oil, regular meal times) may help because:

It keeps your blood sugar steady (no mood crashes from sugar spikes).

It reduces inflammation in your brain.

Regular mealtimes help keep your body clock on track.

Time-restricted eating (eating within a specific window each day, like 8am-6pm) may help because:

It gives your body a clear daily signal about timing.

It helps synchronize all your body's internal clocks.

It can actually strengthen that "conductor" mentioned earlier.

You can sign up for research that guides participants through starting one of these eating plans (and including free coaching) here.

A detailed video breakdown of the research behind this post can be found under the cut:

[calmprogram]

🌟 Studies of over 1 million people show those with bipolar disorder often excel in creative outlets, leadership, and entrepreneurship.

The CALM program is advancing bipolar research.

[calmprogram]

My sleep issues usually show up as:

Can't fall asleep despite being tired.

Sleeping ≥ 2 hours less than usual, but feeling great.

Waking up in the middle of the night.

My sleep schedule is completely irregular.

More than one of these options.

I have no sleep issues. / Show results.

Voting ended onOct 10, 2025

Our team is currently doing research on sleep issues, including in individuals with bipolar disorder. Get involved here.

[calmprogram]

😴 Protecting your sleep schedule isn't just self-care. It's symptom prevention!

Our Healthy Lifestyles study is exploring how eating changes can improve sleep in individuals with bipolar diagnoses.

[calmprogram]

🤝 Bipolar disorder affects 0.6-2.5% of people, but research participation rates are often low. Your story and experience could be the key to better treatments for future generations.

Want to make a difference? Explore our studies here.

[calmprogram]

🧠 Did you know? Early intervention can stop or reduce the severity of a manic episode before it impacts your relationships, work, or health. Learning your personal warning signs is key to taking back control.

Our research at the CALM program @ UC Berkeley is studying how biological rhythms impact health outcomes. Join our Rhythms & Rewards study.

[calmprogram]

Which sign of (hypo)mania do people notice in you FIRST?

Increased confidence / "I can do anything" feeling

Talking more to everyone (including strangers)

Taking on multiple new projects

Feeling rested on very little sleep

I don't experience (hypo)mania. | See results.

Voting ended onOct 6, 2025

Help advance bipolar research!

[calmprogram]

"Several studies suggest that life events that are exciting – such as graduations, weddings and major accomplishments – can be destabilising for people at risk of manic episodes. This is tricky, as life is often at its best when these types of events happen.

By all means, we want people to experience and enjoy these events. But it can be helpful to keep an eye on mood, and make sure that you have social support at hand, as well as any prescribed medication, if symptoms emerge. Achieving goals that are fulfilling and meaningful is important – but, as you do so, test the brakes and ensure you’re able to pause for a good night of sleep. If you find that you are not able to pause or sleep, calling a doctor proactively is wise.

Other social triggers can include events that are overly stimulating or agitating. Family conflict, for example, can be particularly agitating for someone with bipolar disorder. Given this, some family therapy for bipolar disorder focuses on helping everyone in the family learn effective ways to communicate and resolve conflicts."

— An excerpt from this article written by researchers at CALM.

[calmprogram]

"Mania and hypomania are features of several types of bipolar disorder, in which they commonly alternate with depressive states:

Bipolar I disorder applies to people who have experienced an episode of mania. A majority of people with this diagnosis (though not all) experience an episode of depression at some point as well. Bipolar I is estimated to affect about 0.6 to 1 percent of people during their lifetime.

Bipolar II disorder includes people who have experienced an episode of hypomania as well as an episode of depression. Bipolar II affects about 0.4 to 1 percent of the population.

Cyclothymic disorder is a less severe form of bipolar disorder. It involves frequent fluctuations between manic and depressive symptoms, but they are more sustained and less severe than a manic, hypomanic or depressive episode. Although the symptoms are less intense, the chronic nature of the disorder takes its toll. This disorder is believed to affect up to 2.5 percent of people.

— Excerpt from this Psyche article written by CALM researchers.

[calmprogram]

Create a ‘fire drill’ plan with others

Just as important as self-monitoring is seeking guidance from a loved one and/or a health professional if you do spot early warning signs. Even if you’re seeing a doctor regularly for bipolar disorder, there are many situations in which it is beneficial to have another set of ‘eyes on the ground’ in your life.

If you’re experiencing manic symptoms, there’s a risk that you won’t want to call your doctor, or you might be so caught up in activity that you forget about a check-in appointment. An approach to ensuring your safety in these instances is to pre-plan with loved ones how you would like them to support you if they notice early signs or symptoms. In their book Bipolar Disorder (2010), the clinicians David J Miklowitz and Ellen Frank liken this to a ‘fire drill’.

Having a fire drill plan in place can take away some of the uncertainty about how the people who matter to you most will react when you’re in a crisis. We would advise you to identify at least one specific person now – perhaps a parent, a sibling, a friend, or a partner – who might act as your primary support person in these instances. Then, consider the following things together:

When should your loved ones worry? Some families need help understanding what the critically important signs are (eg, not sleeping, taking major risks). It could be helpful to share your checklist and discuss specific situations in which a loved one should be concerned. If they were present for previous episodes, they may have even noticed changes that they didn’t realise were symptoms of mania.

How would you like your loved ones to phrase concerns if they arise? People might want to help but feel unsure how to say something without coming across as patronising or overbearing. You can prepare them for the possibility of you talking or acting differently than what they are used to. The dialogue can be difficult on both sides, and knowing what your preferred words or style would be at that moment can be a huge help for those who care about you. We often advise close others to be as concrete as they can. For example, rather than saying ‘You seem high,’ it might be better for them to say ‘You haven’t been sleeping more than a couple hours, and I notice you’re having a hard time sitting still.’

Who should they call? If things get tough, which doctor would you prefer your loved ones reach out to? You may need to fill out a Release of Information or other documentation ahead of time with your doctor to authorise them to respond to communications from loved ones in specific circumstances. Are there situations in which you’d want to be included in the conversation (eg, the early stages of an episode)? If there is an imminent threat to your safety, your loved ones should know when to seek immediate medical intervention. Do you have a preferred local hospital?

[calmprogram]

🧬 Bipolar disorder may involve diminished circadian rhythms, making sleep more easily disrupted. Understanding your body helps you protect your mental health.

Our research is exploring exactly this!

[calmprogram]

Manic warning signs aren't always obvious. Some people notice subtle changes: colors seem more vivid, sounds more intense, or they feel more connected to the universe.

What is your most tell-tale sign of oncoming (hypo)mania?

🛌 Sleep changes (less sleep, still energetic)

💭 Racing thoughts/ideas

💬 Increased talkativeness

✨ Everything seems more intense (colors, sounds, connections)

Voting ended onOct 1, 2025

Help advance bipolar research! We're studying everything from impulsivity to how eating changes impact bipolar disorder. Get involved!

[calmprogram]

Healthy Lifestyles Research

Ready to explore the role of eating in bipolar sleep? Take the screening survey

[calmprogram]

When you eat, timing signals are sent throughout your body, especially in your liver and digestive system. Regular mealtimes help keep your body synchronized with your brain, whereas irregular eating can desynchronize these systems, potentially contributing to mood instability.

In fact, ongoing research is examining how when and what you eat impacts mood stability and sleep quality for individuals with bipolar disorders (participate here).

[calmprogram]

We hope to identify targets for biological and psychological intervention as early in the course of the disorder as possible. This grant allows us to pursue work that could guide future treatments aimed at improving circadian function in people with bipolar disorder.

— Psychology and neuroscience professor, Lance Kriegsfeld, on the topic of the Healthy Lifestyles study.

[calmprogram]

Strengthening natural daily rhythms might help prevent mood episodes, not just treat them. For individuals with bipolar disorder, research suggests "rhythm regularity" (routine) can be a preventative measure for mood episodes.

Current research on these topics include projects on whether eating and sleep impact bipolar health and how day-night rhythms impact bipolar health.