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Early Concussion Education

Other ideas for good sleep

If you’ve been in bed for 20 to 30 minutes and can’t sleep, get up and do a quiet activity like reading or listening to quiet music. Go back to bed when you start to feel sleepy. If you still can’t sleep, get up and try again.
Relaxation techniques like deep breathing, meditation, progressive muscle relaxation, and visualization may help you relax and sleep better.
Melatonin is a hormone your body makes to control your sleep cycles. It also comes as a supplement that may help your sleep. Talk to your family doctor or healthcare provider before taking melatonin.

It takes time to reset your sleep patterns. Try the tips in this learning module for at least 4 weeks to know if they work for you. If these ideas don’t help you sleep better, talk to your family doctor or healthcare provider.

Write it down! Print off the“Strategies to Try” Journal and Daily Sleep Diary. Decide what you’re going to try to help you sleep better.

There are in-person and online classes across Alberta that teach you about sleep habits, sleep routines and sleep hygiene. Sign up for the Alberta Healthy Living Program in your area.

Current as of: October 7, 2024

Author: Calgary Brain Injury Program, Alberta Health Services

how to use this learning module

This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.

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