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TBI Keeping You Awake?

Getting a good night's rest can help your brain recover

A Veteran struggling to sleepFor people on the road to recovery from a traumatic brain injury or TBI, sleep is important. Veterans who've experienced a brain injury may have trouble getting the quantity and quality of sleep they need.

For people recovering from TBIs, about 30-70 percent of them report having sleep disturbances. Sleep disturbance is one of the most common symptoms following a brain injury. Not getting good, regular sleep can impact your whole world. If you're recovering from TBI, you may:

  • Have trouble falling asleep or staying asleep

  • Wake up often and easily (you're a "light sleeper")

  • Feel excessively sleepy all the time, despite getting at least 8 hours of sleep

  • Have trouble with snoring, stopping breathing, or gasping yourself awake (sleep apnea)

  • Develop narcolepsy, which is falling asleep suddenly and uncontrollably

  • Develop sleepwalking, which is walking or moving while sleeping with no awareness of the action

Sleep is needed for recovery

During sleep, your body has time to heal correctly. Getting a good night's sleep can help you feel refreshed, less stressed, and improve your health. Just like other parts of the body, the brain needs rest to recover. It's important to get enough sleep because, without it, your TBI symptoms can worsen. Symptoms of TBI related sleep problems include the following:

  • Fatigue

  • Mental confusion

  • Pain

  • Depression

  • Anxiety

  • Mood swings

  • Memory problems

Tips to sleep better

Developing better sleep habits won't happen overnight. The best way to treat TBI-related sleep problems is with good sleep hygiene. Here are a few tips to start improving your sleep. 

Sleep hygiene: what to do

  • Go to bed and get up at the same time every day, including weekends

  • Get sunshine first thing every morning to help enforce your internal clock's sleep schedule

  • Exercise every day to promote readiness to sleep

  • Keep your bedroom quiet, dark, and at a cool, comfortable temperature

  • Keep stress and work out of the bedroom

  • Avoid lying awake in bed by getting up and doing a relaxing activity for a short while

Sleep hygiene: what not to do

  • Nap for more than 20 minutes during the day

  • Have caffeine after lunch

  • Have alcohol or nicotine within 4 hours of bedtime

  • Do heavy exercise or eat heavy meals within several hours before bedtime

  • Watch TV or work on your computer while in bed

Before trying medications, practice good sleep hygiene, and use the CBT-i Coach app to help you get your beauty rest.

Learn about the CBT-i Coach app on the VA mobile app website

Follow up with your health care team

Insomnia can continue after a TBI. It may go together with depression and trouble functioning during the day. If good sleep hygiene is not solving your sleep problems, talk with your health care provider. You may need to learn relaxation techniques or try therapy to help you.

If you notice a change in sleep patterns or symptoms worsening, use Secure Messaging to contact your health care team and get the help you need.

Learn more about Secure Messaging

Remember: Every small change you make toward getting regular, quality sleep will be a step toward feeling more rested and energetic during the day.

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