Tips for a good night's sleep after a concussion.
Here are some suggestions to help you consistently sleep well. Remember, use your bed only for sleep and intimacy. It's not a place for TV, reading or work. Give these strategies at least four weeks before assessing their effectiveness.
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Establish a regular sleep routine
Set a consistent bedtime and wake-up time, even on weekends, to develop a healthy sleep-wake cycle.
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Engage in relaxing activities
Engage in calming activities 30 minutes before bedtime. Avoid stimulating movies, books, or exercise during this time. Complete any physical exercise one and a half to two hours before you go to sleep.
Relaxing activities may include:
- A warm bath, a light snack (but avoid heavy meals) or relaxation techniques such as deep breathing, meditation or visualization.
- Minimize noise, light and temperature extremes during sleep. Try to keep your bedroom at a comfortable temperature – not too hot (above 75 degrees) and not too cold (below 54 degrees).
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If you cannot fall asleep
If you can't fall asleep within 20-30 minutes of going to bed, engage in a calm activity like reading or listening to music. Return to bed when you feel sleepy. Avoid lying awake for extended periods.
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Daytime and evening practices
- Get exposure to natural light during the day.
- Limit afternoon and evening alcohol and caffeine intake.
- While extra sleep may be needed after an injury, try to avoid excessive daytime napping. If necessary, limit naps to 15-20 minutes before 3:00 p.m.