Sleep Hygiene

After a concussion, sleep patterns are often affected. Some become tired more easily, while others have difficulty falling asleep.

Helpful hints:

1. Fixed bedtime and awakening time
2. Avoid napping more than 30-45 minutes
3. Avoid alcohol, caffeine and heavy, spicy or sugary foods 4-6 hours before bedtime

Improve your sleeping environment by:

1. Comfortable bedding and temperature
2. Block out distracting noise and light
3. Reserve bed for sleep and sex

Before bed:

1. Practice relaxation techniques
2. Try a light snack
3. Establish a pre-sleep ritual
4. Do not take worries to bed
5. If you do not fall asleep within 15-30 minutes, leave the bedroom until sleepy

The goal is to rediscover how to sleep naturally.