Tips for sleeping after a concussion

Do

• Establish a regular, relaxing bedtime routine. This may include a warm bath or shower, aromatherapy, reading or listening to soothing music.
• Keep the same bedtime and waketime, even on weekends.
• Create a quiet, comfortable environment for sleeping.Use their bedroom only for sleeping. Avoid watching tv, computer/tablet use, and work while in bed.
• Help them get comfortable and relaxed before getting into bed. Adjust their bedroom temperature to be between 65-75 degrees. Turn off bright lights. Consider eye masks, blackout curtains, ear plugs and/or or a sound machine.
• Understand how much sleep your child needs. Most individuals need between 7-9 hours of sleep each night.
• Ensure regular exercise finishing, a few hours prior to bedtime. Avoid exercise immediately prior to bedtime.
• Spend time outside. Exposure to natural light helps a child’s brain and body get into a rhythm that promotes sleep.

Don't

• Share beds with pets. Sleeping pets frequently results in having less sleep overall. The sleep they may get will typically be more disrupted throughout the night as well.
• Eat a meal immediately before bedtime. Finish meals 2-3 hours prior to their regular bedtime.
• Consume caffeine too close to bedtime. Avoid caffeine within 6 hours of going to sleep.
• Nap frequently throughout the day or take naps too late in the day. Naps should not last longer than 45 minutes and should not go past 3 pm. 
• Stay in bed if they cannot fall asleep. After 10-15 minutes of not being able to fall asleep, have them go to another room to read, watch tv, listen to an audiobook or meditation podcast until they are sleepy. Try to keep lights dim so your child doesn't awaken further.
• Use screens within one hour before going to bed. They can also turn on night-time mode which has a blue light filter a couple of hours before bed.