Sleep plays a critical role in brain healing and restoration. We commonly see changes in sleep following a concussion or with post-concussion syndrome, including difficulty falling asleep, staying asleep, waking too early, or feeling unrefreshed despite a full night of sleep.
When the brain is concussed, the nervous system may remain in a heightened or dysregulated state. This can make it difficult for the brain to shift into deeper, more restorative sleep—even when someone is doing everything “right.”
The goal of sleep hygiene is not perfection, but consistency. These strategies are meant to support the brain’s natural rhythms and create an environment where healing can occur.
Maintaining a consistent bedtime and wake-up time—especially your wake-up time—helps regulate your internal sleep clock (circadian rhythm), which is often disrupted after a concussion.
Even after a poor night of sleep, waking up at your usual time can support better sleep the following night.
Light exposure directly affects melatonin production, the hormone responsible for sleep.
Dimming lights or using warm, low lighting 1–2 hours before bed can help signal to the brain that it’s time to wind down and prepare for rest.
Spending 5–15 minutes outside in the morning getting early daylight exposure, and noticing diminishing sunset light in the evening, can help regulate circadian rhythms.
This light-dark contrast supports deeper sleep cycles and is especially helpful during concussion recovery, if tolerated.
Screens emit blue light and increase cognitive stimulation, which can interfere with sleep.
Whenever possible, avoid screens for 1–2 hours before bedtime (2 hours is ideal). If screens are necessary, lower brightness and use blue-light filters.
Caffeine can remain active in the body for many hours and may disrupt deep and REM sleep—even if falling asleep feels easy.
Limiting caffeine intake to between 10:00 AM and 2:00 PM can help protect sleep quality during recovery.
Avoid eating large meals a couple of hours before bedtime when possible. However, going to bed overly hungry can also disrupt sleep.
For individuals with a fast metabolism, a small, healthy protein-based snack before bed may be helpful. Protein can help stabilize blood sugar levels overnight and reduce nighttime awakenings.
Examples may include:
A small handful of nuts
Greek yogurt
A protein shake or smoothie
Nut butter paired with a simple carbohydrate
A predictable evening routine helps signal safety and relaxation to the nervous system, which is often dysregulated after concussion.
Helpful wind-down activities may include:
Reading
Gentle stretching
Meditation or breathwork
Listening to calming music
Journaling or prayer
Consistency is more important than perfection. Choose activities that feel calming rather than stimulating.
Instead of focusing on “I have to fall asleep now,” try shifting to “I get to rest and allow my body to unwind.”
Sleep often comes more naturally when pressure is reduced. Fixating on sleep can activate stress responses that make it harder to fall asleep, especially in a sensitive nervous system.
If you have been consistent with sleep hygiene strategies and are still struggling with sleep, it often means the brain and nervous system need additional support throughout the day, not just at bedtime.
In concussion recovery, we commonly see improved sleep when individuals incorporate intentional brain breaks during the day and especially in the evening.
Helpful brain break tools may include:
Brainwave-based relaxation tools
Guided meditations
Breathwork for nervous system regulation
Gentle movement or stretching
Somatic or grounding exercises
These tools help calm the nervous system, reduce overstimulation, and support the brain’s ability to transition into rest.
Sleep is one of the Five Pillars of Health that support concussion recovery. While sleep is foundational, it does not function in isolation.
Sleep works alongside:
Nervous system regulation
Gentle, appropriate movement
Nutrition and hydration
Emotional and mental well-being
When one pillar is struggling, others are often affected. Supporting sleep while also addressing the other pillars creates a more stable foundation for healing and helps reduce setbacks during recovery.
An occasional night of poor sleep is okay. Try not to let it become a source of stress. Healing is not linear, and your brain can still recover even when sleep isn’t perfect.
When a brain is in a concussed or post-concussive state, even these steps above can be challenging. The best thing you can do is get your brain right. Give us a call to chat about your concussion and what you can do today to start on your journey to recovery.
Sincerely,
Justin Pope, MOT
Sources:
-Center for Disease Control and Prevention: Tips for better sleep https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
-Huberman Lab: Master your sleep and be more alert when awake https://www.hubermanlab.com/episode/master-your-sleep-and-be-more-alert-when-awake
-National Institute of Health: Effects of light on human circadian rhythms, sleep and mood https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
-Nature: The impact of daily caffeine intake on nighttime sleep in young adult men https://www.nature.com/articles/s41598-021-84088-x
-Sage Journals: Regular Caffeine Intake Delays REM Sleep Promotion and Attenuates Sleep Quality in Healthy Men.
https://journals.sagepub.com/doi/10.1177/07487304211013995
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