Traumatic brain injuries aren’t just a problem during the waking hours, they can also make it difficult to fall asleep and get undisturbed sleep. Why do traumatic brain injuries affect our ability to fall asleep and stay asleep, and what can you do about it? We share some tips for getting a restful night of sleep after a TBI in this blog.
Difficulty Falling Asleep After A TBI
Sleep issues after a TBI are probably more common than you think. According to a recent sleep disorder study, roughly 60 percent of people with a traumatic brain injury experience either short-term or long-term sleep problems after the injury, and those numbers are even higher in women and older adults.
So why are TBIs so likely to disrupt sleep? Sleeping is actually quite a complex process that involves a number of different areas of the brain, so if one area is malfunctioning, it can prevent the whole brain from completing the sleep process. Others can find it difficult to sleep after a TBI because the injury has led to changes in breathing patterns that affect sleep, or medications can lead to sleep disruptions.
Here’s a look at some of the common sleep problems people experience after a TBI:
- Insomnia
- Daytime sleepiness or drowsiness
- Interrupted sleep
- Inability to attain restful sleep
Improving Sleep After A TBI
If you are having any of the above sleep problems after a TBI, know that treatment is available. Your neurologist can set you up with a specific treatment plan, but here’s a look at some ways you can work to improve your sleeping patterns in the wake of a traumatic brain injury.
Avoid Napping – If you’re tired during the day, you may think you’re helping yourself by napping for 30 minutes or an hour. Napping can feel good in the short-term, but it can throw you out of sync when you’re trying to get eight hours at the end of the day. Try to avoid napping if possible.
Exercise – Exercise helps to tire our physical body, and it also releases positive endorphins in your brain. Don’t exercise right before bed, as it will lead to an increased body temperature and heart rate, which doesn’t help you fall asleep, but exercising a couple hours before bed can help you fall asleep faster.
No Screen Zone – You might think that reading on your kindle or falling asleep to Netflix can help you fall asleep when you just can’t seem to turn off your brain, but light and screens only inhibit restful sleep. Make your bedroom a place for sleeping. Ditch the screens and make the room as dark as possible to help you fall asleep faster.
Medication Management – If you are concerned that the medications you are taking for your TBI management are decreasing your sleep quality, talk to your neurosurgeon. They may be able to prescribe you something different that won’t keep you up at night, or they may be able to give you something to help you fall asleep.
Ditch Caffeine and Alcohol – Caffeine is a stimulant, so avoid it for at least a few hours before you plan to head to bed. Avoid alcohol in a similar manner, because it can decrease sleep quality and make it harder for you to get uninterrupted sleep. Swap in water for your drink choices, and falling asleep should be easier. Just don’t drink too much water, or you may need to get up to use the bathroom in the middle of the night, which interrupts sleep.
How’s Your Mattress – If your mattress is over eight years old, it may be time to find a new, more supportive option. Regardless of your TBI, an unsupportive mattress that no longer contours to your body as it should does nothing to help your sleep quality.
Go To Bed At The Same Time – We know this isn’t always possible depending on your work schedule, but try to go to bed around the same time every night. Your body inherently tries to fall into a regular sleeping routine, and if you’re going to bed at 8:00 pm one night, 10:30pm the next night and you’re varying when you wake up, your body will struggle to find a sleeping rhythm. It’s easier said than done, but try to carve out a semi-regular sleep schedule.
For more tips for achieving quality sleep after a TBI, reach out to Dr. Chang’s office today!