Did you know that your brain uses up to 80% of its energy on vision alone — and that restful sleep is one of the most powerful tools in concussion recovery?
At Deep Physio, we believe in digging deeper to understand the why behind symptoms — not just treating the surface. This philosophy is especially important when it comes to concussions, where recovery isn’t just about rest, but about how we rest.
Sleep plays a crucial role in healing the brain, yet it’s often overlooked. If you’re struggling to bounce back from a concussion, poor sleep hygiene could be one of the reasons your recovery has plateaued. Let’s take a closer look at why sleep matters, how it impacts healing, and what you can do to optimize your rest post-concussion.
What Is Sleep Hygiene — and Why Does It Matter in Concussion Recovery?
Sleep hygiene refers to the habits and environmental factors that contribute to high-quality, restorative sleep. For those recovering from a concussion — a form of mild traumatic brain injury (mTBI) — good sleep hygiene is essential.
Research shows that concussions can disrupt normal sleep patterns, leading to insomnia, excessive daytime sleepiness, or fragmented sleep. In turn, poor sleep can prolong symptoms such as headaches, brain fog, irritability, and fatigue.At Deep Physio, our team includes SHIFT-trained concussion rehab professionals who integrate sleep-focused strategies as a key part of personalized recovery programs.
Top 3 Benefits of Good Sleep Hygiene After a Concussion
1. Promotes Brain Healing
During deep sleep, your brain clears out metabolic waste and repairs neural pathways — essential functions after a concussion. This process supports neuroplasticity, helping your brain rewire and recover more efficiently.
2. Reduces Symptom Severity
Concussion symptoms like headaches, dizziness, and cognitive impairment often worsen with sleep deprivation. Prioritizing consistent, high-quality sleep helps minimize these effects and can shorten your recovery timeline.
3. Supports Emotional & Mental Health
Anxiety and depression are common after concussions. Good sleep hygiene has been linked to better emotional regulation, mood stabilization, and lower stress levels — all of which are vital for your overall recovery and well-being.
Common Sleep Challenges After a Concussion (And How to Beat Them)
- Light Sensitivity or Screen Use at Night
Tip: Avoid screens (TV, phone, laptop) for at least 1-2 hours before bed. Use blue light filters or glasses if screen use is unavoidable. - Difficulty Falling or Staying Asleep
Tip: Try a wind-down routine with calming music, meditation, or breathing exercises. Avoid caffeine, alcohol, and heavy meals close to bedtime. - Disrupted Sleep Schedule
Tip: Go to bed and wake up at the same time every day — even on weekends. Your brain loves routine. - Concussion-Related Anxiety
Tip: Journaling or speaking to a concussion-trained therapist can help process mental fatigue and fear around symptoms.
Real-Life Recovery: How We Apply Sleep Hygiene at Deep Physio
Concussion recovery isn’t one-size-fits-all. At Deep Physio, we incorporate sleep hygiene education into our SHIFT Concussion Management framework.
For example:
A teenage soccer player struggling with concentration and headaches came to us after a fall. Alongside vestibular therapy and light aerobic exercise, we adjusted her routine to reduce evening screen time, introduced guided breathing before bed, and ensured she was getting natural daylight in the mornings. Within two weeks, her sleep quality and symptom severity dramatically improved.
At-Home Tips & Gentle Exercise Recommendations
Here are some concussion-safe activities to promote recovery and better sleep:
- Light walking (10–20 mins, 1–2x daily)
- Breathwork: Try box breathing — inhale for 4, hold for 4, exhale for 4, hold for 4
- Gentle yoga/stretching (if cleared by your therapist)
- Progressive muscle relaxation before bed
Avoid high-intensity or screen-based activity before sleep. When in doubt, contact us for individualized guidance.
👉 Before starting any new exercises, consult with your physiotherapist to ensure they’re right for you.
This blog does not replace professional medical advice. Consult a physiotherapist or healthcare provider before starting any new exercise or treatment. Any attempts to follow exercises or advice are at the reader’s own risk.
