Concussion and Sleep: Improving Rest During Recovery

Concussions are a form of mild traumatic brain injury (mTBI) that can disrupt various aspects of daily life, including sleep. Sleep disturbances are a common yet often overlooked symptom of concussion recovery, and they can significantly impact the healing process. Whether you’re recovering from a recent concussion or supporting someone who is, understanding the connection between concussions and sleep is essential. In this blog, we’ll explore how concussions affect sleep patterns, share tips for improving sleep quality during recovery, and discuss when it’s time to seek professional help.

How Concussions Affect Sleep Patterns

Sleep disturbances are a frequent complaint among individuals recovering from a concussion. Research shows that up to 70% of people with concussions experience some form of sleep disruption. These issues can manifest in several ways:

1. Insomnia: Difficulty falling asleep or staying asleep is common after a concussion. This can be due to changes in brain chemistry, heightened anxiety, or physical discomfort.
2. Excessive Daytime Sleepiness: Some individuals feel unusually tired during the day, even after a full night’s sleep. This is often linked to disruptions in the brain’s sleep-wake cycle.
3. Fragmented Sleep: Frequent awakenings during the night can prevent the brain from entering restorative sleep stages, prolonging recovery.
4. Delayed Sleep Phase Syndrome: A concussion can shift your internal clock, making it harder to fall asleep at a regular time.
5. Sleep Apnoea: In some cases, a concussion may exacerbate or trigger sleep apnoea, a condition where breathing repeatedly stops and starts during sleep.

These sleep disturbances can create a vicious cycle. Poor sleep quality slows down the brain’s recovery process, while ongoing symptoms like headaches, dizziness, and anxiety further disrupt sleep.

Tips for Improving Sleep Quality During Recovery

While sleep disturbances can be frustrating, there are several strategies you can implement to improve your rest during concussion recovery:

1. Establish a Consistent Sleep Schedule
• Go to bed and wake up at the same time every day, even on weekends.
• This helps regulate your body’s internal clock and promotes better sleep quality.
2. Create a Sleep-Friendly Environment
• Keep your bedroom cool, dark, and quiet. Use blackout curtains and white noise machines if necessary.
• Remove electronic devices like phones, tablets, and TVs from the bedroom to minimise blue light exposure.
3. Limit Stimulants
• Avoid caffeine and nicotine in the afternoon and evening, as they can interfere with your ability to fall asleep.
• Be cautious with alcohol, as it can disrupt your sleep cycle even if it initially makes you feel drowsy.
4. Incorporate Relaxation Techniques
• Engage in calming activities before bed, such as deep breathing, meditation, or gentle yoga.
• Progressive muscle relaxation can also help reduce tension and prepare your body for sleep.
5. Get Morning Sunlight
• Exposure to natural light in the morning helps regulate your sleep-wake cycle by boosting serotonin levels.
• Spend at least 15-30 minutes outside or near a window shortly after waking up.
6. Avoid Napping
• While it’s tempting to nap during the day, especially if you’re feeling fatigued, excessive napping can disrupt your nighttime sleep.
• If you must nap, limit it to 20-30 minutes and avoid napping late in the day.
7. Stay Active During the Day
• Light physical activity, such as walking or stretching, can help improve sleep quality.
• Avoid vigorous exercise close to bedtime, as it may leave you feeling too energised to sleep.
8. Monitor Your Diet
• Eat a balanced diet rich in nutrients that support brain health, such as omega-3 fatty acids, magnesium, and B vitamins.
• Avoid heavy meals and spicy foods close to bedtime, as they can cause discomfort and disrupt sleep.

When to Seek Professional Help for Sleep Disturbances

While many sleep issues can be managed with lifestyle changes, there are times when professional intervention is necessary. Seek help if:

1. Sleep Problems Persist: If you’ve tried improving your sleep habits but still struggle with insomnia, excessive daytime sleepiness, or fragmented sleep, it’s time to consult a healthcare professional.
2. Symptoms Worsen: If your sleep disturbances are accompanied by worsening concussion symptoms, such as severe headaches, dizziness, or memory problems, seek medical advice immediately.
3. Signs of Sleep Apnoea: Loud snoring, gasping for air during sleep, or waking up feeling unrefreshed may indicate sleep apnoea, which requires specialised treatment.
4. Mental Health Concerns: Anxiety, depression, and post-traumatic stress disorder (PTSD) are common after a concussion and can contribute to sleep problems. A psychologist or psychiatrist can provide valuable support.
5. Need for Medication: In some cases, short-term use of sleep aids or other medications may be necessary to break the cycle of poor sleep. Always consult a doctor before starting any medication.

Sleep is a cornerstone of concussion recovery, and addressing sleep disturbances can significantly improve your overall healing process. If you or a loved one is struggling with sleep issues after a concussion, don’t wait to seek help. At Sydney Concussion Centre, we are experts in personalised care to support your recovery journey.

Take the first step towards better sleep and recovery today.

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What’s all the fuss about sleep hygiene? 

Well to put it simply, sleep is an essential part of healing and restoring our body to optimal functioning. We all feel miserable after a poor night’s sleep! 

When it comes to headaches, migraine and concussion sleep is a crucial piece of the puzzle to help improve brain function and allow healing to occur.  

Most adults require about 7-9 hours of nightly sleep. Teenagers between the ages of 14 and 17 years need 8 to 10 hours sleep. Children and teenagers between 6 and 13 years need more sleep, about 9-11 hours.   

Our internal body clock is known as the circadian rhythm. It is a 24-hour cycle which, after waking in the morning, makes a feel increasingly more tired as the day progresses. This peaks in the evening when leading up to bed time. Light influences the circadian rhythm as it signals to the brain whether it is day or night. As the light starts to disappear in the evening our body releases melatonin, a hormone that induces drowsiness.  Therefore, we do not want too much artificial light at night time as we don’t want to disrupt our circadian rhythm. 

As we wake in the morning the light from the sun helps our body release cortisol that promotes energy and alertness. A walk outdoors does wonders to absorb natural light whether it is off to the train for work, to school or walking the dog. Who knew that releasing melatonin could be your new motivation to put on those walking shoes! 

TOP 10 TIPS FOR BETTER SLEEP 

1. Avoid napping during the day 
2. Avoid stimulants such as caffeine, nicotine, high sugar or heavy spicy food, vigorous exercise leading up to bed time. A light snack rich in magnesium and that promotes melatonin production may be helpful – fruit such as strawberries, bananas, cherries, nuts like almonds, oatmeal are some ideas. Herbal teas with no caffeine can be a nice way to calm the mind and relax the body ready for sleep.  
3. Keep the same bedtime and wake up time. Stick to it, even on the weekends. 
4. Wake up and enjoying sunlight in the morning can help set the melatonin released for that night’s sleep.
5. Cooler, rather than warm temperature, is more conducive to sleep. As the weather (hopefully!) warms up think about cooler sheets.
6. Consider a screen ban in the bedroom: TV’s, computers, tablets, mobile phones another electronic devices. The blue light emitted from screens trick the brain into thinking it is still daytime. Your brain then works hard to stay awake. 
7. Exercise during the day can help your body wind down and prepare for sleep by the evening. 
8. Create a bedtime routine. Our brain recognises the sequence of activities as a precursor to sleep. We probably teach our children this but forget to do it as an adult! It all helps…Keep your mind focused on relaxation, calming the sympathetic nervous system down ready for sleep. 
9. Some nice routine ideas include: cup of herbal tea, relaxing bath with essential oils like lavender, vetiver, roman chamomile, listen to calming music or ambient noise. The years of COVID has meant the calming apps out there are plentiful. How does listening to rain falling sound??  
10. Choose your favourite stretches, Yoga, deep breathing, especially nose breathing. Progressive Muscle Relaxation technique (PMR) is a wonderful way to relieve tension and be mindful of your body. We can teach you here at Sydney Headache and Migraine Centre. Meditation and Mindfulness all go along way in reducing stress, managing emotions.