Traumatic Brain Injury: Healthy Sleep Tips
The following is a list of tips which can be used to improve sleep. For more information, visit the Centers for Disease Control & Prevention website.
- Keep regular bedtime and wakeup hours even on weekends.
- Do NOT take naps.
- Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
- Have a relaxing bedtime routine - warm soak in the tub or warm shower, relaxing thoughts , meditation, progressive muscle relaxation exercises, or yoga.
- Use the bed for sleeping and not for other activities, such as reading, watching TV, or listening to music.
- Go to another room if sleep does not come within 20 - 30 minutes.
- Avoid bright light exposure near bedtime.
- Avoid the following 3 hours before bedtime:
- Caffeinated food or drinks
- Heavy meals, nicotine, or alcohol
- Heavy exercise
- Stop work or viewing TV at least one hour before bed.
- Consult with a health care provider before taking any over the counter medications or supplements.