Sleep Basics After TBI
This term refers to habits and routines that improve sleep quality and help the brain know when it’s time to sleep.
What is sleep hygiene?
Sleep hygiene means the behavioral and environmental habits that promote healthy sleep.
Your bed should only be used for sleep and this type of adult connection.
What is intimacy?
Limiting bed use strengthens the brain’s association between bed and sleep.
These devices emit blue light that reduces melatonin, the hormone that helps us sleep.
What are phones, tablets, computers, or TVs?
Blue light suppresses melatonin and increases alertness.
Going to bed and waking up at the same time helps regulate this internal biological clock.
What is the circadian rhythm?
Circadian rhythm is the body’s 24-hour sleep-wake cycle.
This repetitive thinking pattern often keeps people awake at night.
What is rumination or worry?
Rumination is repetitive, negative thinking that keeps the brain activated.
After a TBI, sleep problems happen because this organ is healing and trying to regulate sleep-wake cycles.
What is the brain?
The brain controls sleep, alertness, hormones, and circadian rhythm.
If you can’t fall asleep within about 20 minutes, you should go to this place and do something calm.
What is another room?
This prevents the brain from associating the bed with wakefulness.
Screens should be stopped at least this long before bedtime.
What is one hour?
This allows melatonin levels to rise naturally.
Naps should be limited to this many minutes to avoid interfering with nighttime sleep.
What is 20 minutes?
Short naps reduce sleep pressure less than long naps.
This technique involves slow breathing to calm the nervous system.
What is deep breathing?
Deep breathing activates the parasympathetic nervous system, promoting relaxation.
Sleep improves not by accident, but with this purposeful effort to change habits.
What is intention or behavior change?
Behavior change means making consistent, structured adjustments to daily habits.
A healthy sleep environment should be dark, quiet, and at a temperature range.
What is cool?
A cool, dark, quiet room promotes melatonin production and deeper sleep.
This stimulant increases alertness and should be avoided after noon.
What is caffeine?
Caffeine blocks adenosine, a chemical that makes us feel sleepy.
Intense exercise should be avoided at this time because it increases alertness and body temperature.
What is close to bedtime?
Exercise earlier in the day improves sleep quality.
(Daily Double!)
Before starting herbal sleep remedies, you should consult a professional to prevent interactions.
Who is your doctor (neurologist or psychiatrist)?
Some herbs interact with medications and brain chemistry.