Concussions disrupt many areas of life, but one of the most crucial factors in recovery—sleep—is often overlooked. Sleep plays a vital role in repairing brain function and emotional well-being, both of which are affected by a concussion. During sleep, your brain processes and restores the damage caused by the injury, making proper rest essential for full recovery. This is why getting the right amount and quality of sleep post-concussion is critical.
Concussions and Sleep Disruptions
Sleep problems are common after a concussion. Many people experience issues such as insomnia, difficulty falling asleep, frequent waking during the night, or excessive daytime sleepiness. Concussions can affect the body’s natural sleep-wake cycle, which is regulated by the brain. When neurons involved in this cycle are damaged, it disrupts the body’s ability to fall asleep and stay asleep.
This disruption can have serious consequences. Research shows that those who sleep poorly after a concussion are more likely to experience prolonged symptoms, such as headaches, mood swings, and difficulty concentrating. Studies of children under 18 revealed that those with poor sleep quality took an additional two weeks to recover compared to children who slept well. Proper sleep helps alleviate these symptoms and speeds up recovery.
In addition, people who experience multiple concussions may develop chronic sleep disorders, further complicating their recovery process. Addressing sleep disturbances early in concussion recovery is vital to preventing long-term issues and ensuring a quicker, smoother recovery.
Sleep and Exercise: A Powerful Recovery Duo
In addition to sleep, exercise plays a significant role in concussion recovery. Although rest is important in the first few days, light aerobic exercise can have positive effects on sleep quality as the recovery process continues. A study published in The Journal of Head Trauma Rehabilitation found that adolescents who engaged in over 150 minutes of aerobic exercise per week after a concussion experienced significantly improved sleep. The study also showed that higher volumes of exercise contributed to benefits beyond just alleviating concussion symptoms, including enhanced sleep.
Exercise helps regulate the circadian rhythm, the body’s internal clock that governs the sleep-wake cycle. It can also reduce feelings of anxiety and restlessness, which are common after concussions. As the body’s natural sleep patterns begin to restore, individuals may find it easier to fall asleep and wake feeling refreshed.
Some key exercise tips for concussion recovery include:
- Start with light activities like walking or stationary biking.
- Gradually increase the intensity based on how your body feels.
- Ensure you stay hydrated and avoid vigorous physical activities or contact sports until you are cleared by a healthcare professional.
By incorporating exercise safely and steadily, you can improve both your sleep and overall recovery.
Tips for Better Sleep After a Concussion
Getting quality sleep after a concussion can be challenging, but some strategies can help. Once your healthcare provider approves, follow these tips to improve your sleep:
- Set a consistent sleep schedule: Go to bed and wake up at the same time every day to regulate your sleep patterns.
- Create a relaxing bedtime routine: Engage in activities such as deep breathing, meditation, or gentle stretching to prepare your body for sleep.
- Avoid stimulants: Stay away from caffeine, sugar, or stimulating activities like video games or intense conversations before bed.
- Control your sleep environment: Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains or white noise machines if necessary.
- Limit screen time: Avoid using phones, tablets, or watching TV an hour before bedtime, as the blue light emitted from screens can interfere with melatonin production.
Additionally, while sleep is crucial, there may be times during the first few nights after a concussion when your doctor recommends waking up to monitor symptoms. Family members may be asked to check for signs of complications, but this should only last a few nights as your condition stabilizes.
By focusing on sleep and gradually incorporating light exercise, you can support your brain’s natural healing processes, reduce the severity of post-concussion symptoms, and promote a faster recovery. Alaska Sleep Clinic is here to help you in the recovery process with a free consultation.
