Managing sleep and tiredness after a concussion: Tips to sleep well and get your energy back
Sleep is really important for your brain to recover after a concussion. Feeling tired, worried, or stressed can make it harder to fall asleep, and poor sleep can make it harder for your brain to heal.
Feeling really tired (sometimes called fatigue) is common after a concussion and can make it harder to concentrate, remember things, or get through your day at school, work, or home.
Making small changes to your routine can help you feel more rested, rebuild your stamina, and help you recover sooner.
Helpful sleep tips:
- Keep your phone or other devices out of your bedroom. Phones and screens can trick your brain into staying awake.
- Stick to a sleep schedule. Set an alarm to help you go to bed and get up at about the same time every day, even on weekends! Your body will gradually adjust, making it easier to fall asleep and wake up at this time.
- Go to bed when you feel sleepy. Don’t force it if you’re wide awake. This can lead to frustration.
- If you can’t sleep after 20 minutes, get up. Do something calm or boring (like sitting quietly or reading something in dim lighting) until you feel sleepy, then try again. Avoid doing anything too stimulating or interesting, as this will wake you up even more.
- Keep naps short. Less than 20 minutes is ok, but longer naps can make it harder to sleep at night.
- Reduce caffeine, alcohol, and smoking. These can interfere with your sleep quality and will slow recovery.
Other tips to get your energy back:
- Do harder tasks earlier in the day. Your brain is usually clearer in the morning, and as the day goes on, sometimes your brain might feel slower or more sensitive to light and noise.
- Take it slow. Return to your normal routine bit by bit and add more tasks when you are able.
- Track your energy. Use a diary or an app to write down what you do, when you feel most tired and what makes it better or worse.
- Ease back into exercise. Start with daily, light activity and slowly build up. It’s ok if your symptoms get a little bit worse for less than an hour after activity. This is normal and helps your body build up stamina.
- Prioritise eating well. Aim for three healthy meals each day, along with snacks. This gives your brain a steady supply of energy. Avoid too much sugar or caffeine that will only give you a quick burst of energy that doesn’t last.
Who else can help?
If you’re still feeling really tired, or having trouble sleeping well, talk to a doctor about treatment options or referral to a specialist concussion clinic. Other health professionals who can help are psychologists and occupational therapists.
If your healthcare provider isn’t familiar with managing symptoms after concussion, you can let them know about the ANZ Concussion Guidelines.
Recovering after concussion
By using simple strategies and completing your daily recovery tasks, you can help heal your brain, ease symptoms, and support a steady return to your normal activities.
If your symptoms persist after two weeks, it’s important to see a doctor who may be able to help with more specific treatment options. If the doctor you see is not familiar with managing concussion symptoms, you can tell them about the ANZ Concussion Guidelines.
Have you or someone close to you had a concussion in the last 14 days?
- If you’re not already using the free HeadCheck app, download it now to help guide your recovery
- Tap “Concussion Recovery” and join the AUS-mTBI Study to get simple, daily tips and advice to support your recovery.