A concussion is a mild traumatic brain injury resulting from a bump, blow, or jolt to the head, or a hit to the body that causes rapid head and brain movement. This can cause the brain to twist or bounce inside the skull, leading to temporary changes in brain function. Sleep disturbances, including insomnia, are common symptoms experienced after a concussion.
Understanding Post-Concussion Insomnia
Post-concussion insomnia involves difficulty falling asleep, staying asleep, or experiencing non-restorative sleep following a head injury. This can manifest as waking up prematurely or having trouble returning to sleep after waking. Around 30% of individuals report insomnia symptoms shortly after a concussion.
The brain’s healing process after an injury can disrupt normal sleep patterns. Concussions can affect areas of the brain regulating sleep-wake cycles, such as the hypothalamus, brainstem, and pineal gland. This injury can also disrupt neurotransmitter balance, causing temporary functional changes. Sleep disturbances are a common component of Post-Concussion Syndrome (PCS), where symptoms persist beyond the typical recovery period.
Duration and Influencing Factors
The duration of insomnia after a concussion can vary significantly, often ranging from a few days to several weeks. In some cases, sleep problems can persist for months or even longer.
Several factors can influence how long post-concussion insomnia lasts. The severity of the concussion plays a role, though insomnia can be prevalent even after mild injuries. Individual differences, such as age and pre-existing sleep conditions or other health issues, also affect recovery time.
The adequacy of initial rest and recovery protocols followed after the injury can impact sleep. Additionally, the presence of other co-occurring post-concussion symptoms, such as headaches, pain, anxiety, or depression, can worsen sleep problems. Adherence to medical advice and recovery guidelines is also important for promoting healthy sleep and overall recovery.
Supporting Healthy Sleep Recovery
Promoting healthy sleep is an important part of concussion recovery, as sleep aids the brain’s healing processes. Establishing a consistent sleep schedule, going to bed and waking up at the same time daily, even on weekends, can help regulate the body’s internal clock. Creating a dark, quiet, and cool sleep environment is also beneficial.
Avoiding stimulating activities before bedtime, such as limiting screen time, can improve sleep quality. It is also advisable to limit caffeine and alcohol intake, especially in the evening, as these can interfere with sleep. If naps are necessary, keeping them short and avoiding them late in the afternoon can prevent disruption to nighttime sleep.
If insomnia is persistent or severe, seeking professional medical help is advised. A doctor or sleep specialist can provide guidance, and cognitive behavioral therapy for insomnia (CBT-I) is often recommended. CBT-I incorporates sleep hygiene practices with behavioral strategies to help improve sleep patterns and address sleep-related anxiety.