When you’ve experienced a concussion, it’s normal to want answers about what helps your brain heal most effectively. One of the most powerful—and sometimes overlooked—tools for recovery is sleep. Far from being “just downtime,” sleep is an active process during which the brain clears toxins, repairs cells, and strengthens the networks that support memory and attention. When sleep is disrupted, these restorative processes are slowed, leaving you more vulnerable to lingering headaches, fatigue, and difficulty concentrating.
After a concussion, your brain is under stress. Sleep plays a direct role in managing that stress by regulating the nervous system and restoring balance to brain chemicals that have been thrown off by injury. Deep sleep, often called slow-wave sleep, promotes tissue repair and hormone release that support healing. REM sleep, the phase most associated with dreaming, is critical for processing emotions and restoring memory—two areas often affected by concussion. Without these stages, the brain struggles to recover efficiently.
Many people notice changes in their sleep patterns after a concussion, including insomnia, vivid dreams, or feeling unrefreshed even after a full night’s rest. While this can be frustrating, there are steps you can take to support better sleep. Establishing a regular bedtime and wake-up time, even on weekends, helps reset your internal clock. Creating a calming bedtime routine—such as dimming lights, shutting off screens, or practicing deep breathing—signals to the body that it’s time to wind down. Make your bedroom a sleep sanctuary by keeping it dark, quiet, and cool. Short naps may help during the day, but try to limit them to under 30 minutes and avoid them late in the afternoon so they don’t interfere with nighttime rest.
It may also help to think of sleep as part of your treatment plan, not just an optional comfort. Just as your doctor might prescribe medication or therapy, consider rest as medicine for your brain. Prioritizing sleep gives your body the chance to heal itself, and it can reduce the length and intensity of post-concussion symptoms. If sleep problems persist, it’s worth talking with your provider—sometimes short-term behavioral strategies or therapies can make a big difference.
References
- Grima, N. A., Rajaratnam, S. M., Mansfield, D., Sletten, T. L., Spitz, G., Ponsford, J. L., & Lockley, S. W. (2018). Sleep disturbances in patients with traumatic brain injury: A meta-analysis. Journal of Clinical Sleep Medicine, 14(2), 287–297. https://doi.org/10.5664/jcsm.6942
- Watson, N. F., et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592. https://doi.org/10.5664/jcsm.4758
