Getting a good night’s sleep following a brain injury

Following a brain injury many people find it hard to get a good night’s sleep. Many find it hard to get to sleep in the first place, then wake during the night and find it hard getting back to sleep again. Sleep seems to need extra attention and managing. Here are some ideas you might find useful.

Getting your sleep space right

If its too hot or too cold you won’t sleep. Make sure its dark and more importantly only use your bed for sleeping, don’t use it for working, eating or screen time – do that somewhere else. Also keep your bed comfortable with good bedding. Manage the hour or so before going to bed In the hour before bed.

Here are the Donts:

• Don’t eat large meals

• Don’t use phones and computer screens

• Don’t exercise

• Don’t drink caffeine or alcohol.

Here are the Dos:

• Do something relaxing and calming

• Have a bath

• Read a book

• Listen to calming music.

Start the day by letting the daylight in

It helps to tune your body to day and night patterns. Each day get some exercise. Limit daytime naps – keep them short if at all.

Worries and stress – try to leave them at the bedroom door.

Some strategies to manage stress include mindfulness, relaxation exercises, deep breathing, sleep music apps, aromatherapy, and yoga.

Develop a sleep routine

Remember how parents use sleep routines to teach babies to sleep. Often routines were strictly enforced with their fixed bedtimes, a bedtime story, and a good night hug. They were a way of teaching a child to sleep. The advice to take out of this is to try to develop your own strategies and routine that works for you and try to stick to it.