Sleep hygiene after a concussion is essential for supporting brain healing and recovery. Developing good sleep habits, creating a restful environment, and maintaining consistent sleep patterns can improve the quality of your sleep. Better sleep helps reduce symptoms and supports overall wellbeing during concussion recovery.
What is sleep hygiene?
‘Sleep hygiene’ is the term used to describe good sleep habits
Good sleep is particularly important following a concussion injury as this is when your brain will heal and recover most effectively
Sleep patterns
- A regular sleep pattern is important. Try and go to sleep and get up at the same time each day
- If you need to have a nap during the day, keep this to under an hour and before 3pm so night-time sleep is not affected
Sleep rituals
You can develop your own rituals of things to remind your body that it is time to sleep – some people find it useful to do relaxing stretches or breathing exercises for 15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea
The right space
- It is very important that your bed and bedroom are quiet and comfortable for sleeping
- A cooler room with enough blankets to stay warm is best
- Make sure you have curtains or an eye mask to block out early morning light and earplugs if there is noise outside your room
- If you are struggling to get to sleep or stay asleep, get up for a while (try a quiet, non-stimulating activity), then try going back to bed again
- Avoid screens at least 2 hours before bedtime
No clock-watching
- Many people who struggle with sleep tend to watch the clock
- Frequently checking the clock during the night can wake you up (especially if you turn on the light to read the time) and reinforces negative thoughts such as “Oh no, look how late it is, I’ll never get to sleep” or “it’s so early, I have only slept for 5 hours, this is terrible”
Avoid caffeine, nicotine and alcohol
- It is best to avoid consuming any alcohol, caffeine (in coffee, tea, cola drinks, chocolate, and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed
- These substances act as stimulants and interfere with the ability to fall asleep
Exercise
- Regular exercise is a good idea to help with good sleep but try not to do strenuous exercise in the 4 hours before bedtime.
- Morning walks are a great way to start the day feeling refreshed!
What about medication?
Talk to your health professional about what is right for you, but we recommend good sleep hygiene as an important part of treating sleep difficulties, either with other strategies such as medication or cognitive therapy or alone
