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 (e.g., deep breathing, meditation, progressive muscle relaxation, visualization) may help you relax and sleep better.
Melatonin is a hormone the body makes to control your sleep cycles. It also comes as a supplement that may help your sleep. Talk to your family doctor before taking melatonin.

It takes time to reset your sleep patterns. Try these tips 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.

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.

Sleep Learning Module.

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

What happens when your brain doesn’t sleep?

Current as of: June 1, 2020

Author: Calgary Brain Injury Program, Alberta Health Services

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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