How To Sleep With A Concussion
Key Takeaways
- Prioritise Rest: Adequate sleep and rest are essential for mild traumatic brain injury recovery. Establish a calming bedtime routine and create a comfortable sleep environment to promote quality rest.
- Consult a healthcare provider: If you suspect an MTBI or experience persistent symptoms like headaches, dizziness, or difficulty sleeping, seek medical advice promptly. Healthcare professionals can provide tailored guidance for your recovery.
- Avoid Stimuli Before Bed: Minimise screen time and engage in activities before bedtime to help your brain relax. Instead, opt for soothing activities like reading or gentle stretches to prepare your body for a restful night’s sleep.
- Patience and self-care: MTBI recovery takes time. Be patient with yourself and practice self-compassion. Listen to your body, follow medical advice, and avoid unnecessary stressors to support your healing journey.
Suffering from a mild traumatic brain injury (MTBI) can be a challenging experience, impacting your waking hours and your ability to get a good night’s sleep.
Proper rest is crucial for the healing process, but finding comfort and ease can be tricky. In this blog, we’ll delve into practical and straightforward strategies to help you sleep better while recovering from an MTBI.
From creating a soothing bedtime routine to choosing the right sleep environment, we’ve got you covered.
What are MTBIs?
An MTBI is a mild traumatic brain injury caused by a sudden blow, bump, or jolt to the head or body.
This impact can shake the brain inside the skull, leading to temporary changes in brain function.
MTBIs commonly occur during sports activities, car accidents, falls, or any situation where there is a forceful impact on the head or body.
It’s essential to recognise the symptoms, such as headaches, dizziness, confusion, and memory problems, and seek medical attention if an MTBI is suspected.
Impact of MTBIs on Sleep Patterns and Quality:
MTBIs can significantly disrupt sleep patterns and quality.
The brain’s injury affects its ability to regulate sleep, leading to difficulties falling asleep, staying asleep, or experiencing restorative sleep.
Patients often report increased sensitivity to light and noise, making it challenging to create a conducive sleep environment.
These disturbances in sleep can exacerbate other MTBI symptoms, such as fatigue and difficulty concentrating, emphasising the importance of adopting sleep-friendly strategies during the recovery period.
Suggestions for Calming Activities Before Bedtime:
Here are a few ways to help you relax before bedtime:
- Reading: Engage in light reading, preferably something calming and enjoyable, which can help distract your mind from any stressors and ease you into sleep.
- Gentle Stretches: Practice gentle stretching exercises to release tension from your muscles. Focus on areas like your neck, shoulders, and back to promote relaxation.
- Deep Breathing or Meditation: Practice deep breathing exercises or short meditation sessions to calm your mind. These techniques can help reduce anxiety and prepare you for a peaceful sleep.
- Electronic Devices Before Sleep: Avoid stimulating activities and electronic devices before bedtime, as the blue light emitted can interfere with your body’s production of the sleep hormone melatonin, making it harder to fall asleep.t.
- Optimising Sleep Environment: A comfortable and quiet bedroom plays a key role in ensuring a good night’s sleep. Your bedroom should be a peaceful sanctuary, free from noise and distractions. This quiet environment helps your mind relax, making it easier to fall asleep and stay asleep throughout the night.
Tips for Creating a Dark and Cool Sleeping Environment:
Tips and tricks to make your space as comfortable as possible:
Use Curtains or Blinds: Invest in thick curtains or blinds to block out external light, creating a dark atmosphere that signals your body it’s time to sleep.
Control Temperature: Keep your bedroom cool, preferably between 60-67°F (15-20°C). Adjust your bedding and use fans or air conditioning to maintain a comfortable temperature conducive to sleep.
Eliminate Noise: Reduce noise with earplugs or use white noise machines to mask sounds from the outside. A quiet environment promotes uninterrupted sleep.
Choosing the Right Mattress and Pillows for Support:
Choosing the right mattress and pillow is essential to a good night’s rest, here are a few points to remember when making the decision:
Choose a mattress that provides adequate support for your body.
Whether it’s memory foam, innerspring, or hybrid, the right mattress should align your spine and relieve pressure points, ensuring a comfortable sleep surface.
Opt for pillows that support your head and neck alignment.
Pillows come in various shapes and materials; select one that suits your preferred sleep position (back, side, or stomach) to prevent discomfort and promote better sleep quality.
Replace your mattress and pillows as needed. Over time, mattresses lose their support, and pillows lose their shape, affecting your sleep quality.
Regularly update these sleep essentials to maintain optimal comfort and support for restful sleep.
Managing Discomfort and Pain
Here are a few ways to handle discomfort:
Practice deep breathing or gentle yoga to relax your body and alleviate tension, reducing headache and discomfort before bedtime.
Apply a warm, damp cloth to your forehead or the back of your neck.
The warmth can ease headache pain and promote relaxation. Use calming scents like lavender or chamomile, either through essential oils or a diffuser.
Aromatherapy can help soothe headaches and create a serene atmosphere for sleep.
Choose a pillow that supports the natural curve of your neck. Proper pillow support ensures your head and neck are aligned with your spine, reducing strain and discomfort.
If you have neck pain, sleeping on your back or your side with a supportive pillow between your knees can alleviate pressure on your neck and spine.
Before using any over-the-counter pain relief medication, consult a healthcare professional, especially if you have existing medical conditions or are taking other medications.
They can recommend suitable options and advise on the proper dosage to manage pain effectively.
Seeking Medical Advice
Let’s talk about when it is important to consult your local medical professional:
Consult a healthcare professional if you experience persistent symptoms such as severe headaches, dizziness, and memory problems, or if your sleep disturbances worsen.
Seek immediate medical attention if you have seizures, slurred speech, or limb weakness.
It’s crucial to follow the advice and prescriptions provided by your healthcare provider.
They can offer personalised guidance tailored to your condition, ensuring you receive appropriate treatment and support for your recovery.
If sleep disturbances persist, discuss potential sleep aids with your doctor.
They can recommend suitable options and monitor their impact, ensuring you use safe and effective methods to improve your sleep quality.
Always consult a healthcare professional before using any sleep aids or medications.
FAQs
What is a Concussion?
A concussion is a mild traumatic brain injury caused by a bump, blow, or jolt to the head or body that disrupts normal brain function.
How Does a Concussion Affect Sleep?
Concussions can disrupt sleep patterns, making it difficult to fall asleep, stay asleep, or achieve restorative sleep, leading to fatigue and slower recovery.
Can I Sleep right after a Concussion?
It's important to rest after a concussion, but you should be evaluated by a healthcare professional first. They will provide specific guidelines, which may include waking up periodically to check for worsening symptoms.
How can I Make my Bedroom Concussion-friendly?
Create a quiet, dark, and cool sleep environment. Use soft pillows and a supportive mattress, and remove any potential hazards to prevent further injury during the night.
What is the Best Sleeping Position after a Concussion?
Sleeping on your back with a supportive pillow is often recommended, as it promotes proper spinal alignment and reduces strain on the neck and head.
Should I Avoid Screen Time Before Bed?
Yes, avoid electronic devices before bedtime, as the blue light emitted can disrupt your sleep-wake cycle. Instead, engage in calming activities like reading or gentle stretching.
Can I take Pain Relievers for Headaches Before Sleeping?
Consult your healthcare provider before taking any medication. They can recommend suitable pain relievers and advise on proper dosage and timing.
When should I Seek Medical Help for my Concussion Symptoms?
Seek immediate medical attention if you experience worsening headaches, repeated vomiting, seizures, slurred speech, or weakness and numbness in limbs.
Is it Normal to feel Anxious or Depressed after a Concussion?
Yes, emotional changes are common after a concussion. Consult a healthcare provider if you're experiencing persistent anxiety or depression for appropriate support and counseling.
Can I Drink Alcohol while Recovering from a Concussion?
It's advisable to avoid alcohol during the recovery period, as it can interfere with the healing process and worsen symptoms.
Can Children and Teenagers Develop Concussions?
Yes, children and teenagers can sustain concussions, especially during sports or recreational activities. It's essential to monitor them closely and seek medical attention if they show any signs of a concussion.
How long does it take to Recover from a Concussion?
Recovery time varies based on the individual and the severity of the concussion. While some people recover within a few days or weeks, others may require several months. It's crucial to rest, follow medical advice, and be patient during the healing process.
Conclusion
Incorporating these simple techniques into your nightly routine can make a significant difference in your sleep quality while healing from a mild traumatic brain injury (MTBI).
Remember, rest is an essential part of the recovery process, allowing your body and mind to heal effectively.
By prioritising relaxation, creating a peaceful sleep environment, and seeking medical advice when needed, you can promote better sleep and, ultimately, a faster recovery.
Here’s to peaceful nights and a healthier you!
This article is for informational purposes and should not replace advice from your doctor or other medical professional.