There are some changes that can occur after concussion that affect the sleeping patterns of many survivors. Some may begin sleeping more than usual, or less than usual; many also report more disturbances during sleep and difficulty falling asleep. Restlessness is also a frequently reported experience for many survivors. Getting quality sleep and accessing full rest is critical for the brain's healing and the overall recovery process. Sleep allows the brain to restore itself and has been shown in many studies to be the most effective way to recover from concussion after injury. Below are some suggestions to help survivors have more good sleep and restorative rest, as well as create more consistent sleeping patterns.
If you experience unpleasant changes in your sleep cycle, you may consider some of the following:
A Dark Sleeping Environment
A dark room allows the body and the mind to more easily transition into a relaxed state to promote sleep. Darkness is also important for the body's natural production of melatonin which helps regulate your circadian rhythm and your sleeping patterns.
Get a Dark Environment
A Quiet Environment
Because loud noises can prevent the brain from accessing deeper stages of sleep, eliminating sounds can help the brain transition into a more restful state with complete sleep cycles.
Get a Quiet Environment
Full Rest
"Full rest" is often prescribed by physicians as a treatment for concussion survivors, but many people do not understand what this means. Full rest is different from sleep because it does not necessarily exclude sleep, but encourages the removal of stressful and/or over-stimulating environmental cues. The reduction and removal of loud or highly active triggers such as bright lights and rapid movement are often key in achieving a fully restful and relaxed state.
Get Full Rest
A Dark Sleeping Environment
A dark room allows the body and the mind to more easily transition into a relaxed state to promote sleep. Darkness is also important for the body's natural production of melatonin which helps regulate your circadian rhythm and your sleeping patterns.
Get a Dark Environment
- Black out drapes
- Sleep Mask
- Melatonin supplements at bedtime can aid sleep cycle regulation
A Quiet Environment
Because loud noises can prevent the brain from accessing deeper stages of sleep, eliminating sounds can help the brain transition into a more restful state with complete sleep cycles.
Get a Quiet Environment
- Sleep in a room away from noisy streets & snoring companions
- Ear plugs
- Noise cancelling headphones
Full Rest
"Full rest" is often prescribed by physicians as a treatment for concussion survivors, but many people do not understand what this means. Full rest is different from sleep because it does not necessarily exclude sleep, but encourages the removal of stressful and/or over-stimulating environmental cues. The reduction and removal of loud or highly active triggers such as bright lights and rapid movement are often key in achieving a fully restful and relaxed state.
Get Full Rest
- Reduce or eliminate use of cell phones, mobile devices & TV
- Avoid stressful triggers
- Introduce dietary changes (ex: limiting or removing caffeine)
- Listen to lower volumes of calming music
- Try meditation, mindfulness or visualization exercises
- Consider utilizing breathing techniques for relaxation
- Yoga has recently been used to encourage relaxation and sleep. Check out External Links to learn more
- Weighted blankets help some survivors reduce anxiety and restlessness when sleeping
- Some vision therapists recommend syntonic light therapy, usually with the color Upsilon Omega, to promote relaxation of the brain