Importance of Sleep:
When you sleep, your brain is very active and working hard to prepare you to take on the cognitive tasks of the next day.
- Your brain is working as a drainage system and removing toxins that build up during the day.
- Quality sleep improves brain performance, health, mood, and mental wellbeing.
- Poor quality sleep can increase the risk of heart disease, stroke, obesity, and dementia.
Sleep Recommendations:
 Typically, 7-9 hours of sleep per night is recommended for adults, however it can vary based on personal factors.
- It’s less about the number and more about how you feel when you wake up. Identify what makes you feel refreshed and well rested.
- After a stroke, you may need more sleep than you previously did and that is normal.
Signs of Poor-Quality Sleep:
 Some common signs of poor-quality sleep are:
- Difficulty falling asleep or staying asleep
- Feeling fatigued or sleepy during the day
- Mood changes
- Cognitive changes
- Waking up gasping or choking
Some possible causes of the symptoms above are:
- Poor sleep hygiene
- Stress or anxiety
- Chronic health conditions
- Sleep apnea
- An undiagnosed sleep disorder
Sleep after a Stroke:
Sleep problems are common after a stroke, affecting up to 50% of stroke survivors. The most common sleep disorders after a stroke are:
- Insomnia: difficulty falling asleep or staying asleep
- Affects between 35-42% of stroke survivors
- Numbers are higher immediately after a stroke; however, many may experience insomnia for years after their stroke
- Sleep disordered breathing
- The most common type is sleep apnea, where the person stops breathing periodically while they are asleep
- Signs of sleep disordered breathing are loud snoring, choking, or gasping for air
- Periodic Limb Movement Disorder
- Legs or other limbs jerk or twitch on their own
Sleep Hygiene Tip #1:
The first sleep hygiene tip is to set a sleep schedule.
- Having a fixed wake up time can help with maintenance of a healthy circadian rhythm, which is the body’s internal clock that regulates the sleep-wake cycle
- If you want to wake up earlier, make gradual adjustments each week to help your body adapt better
- Make sleep a priority in your life
- Limit naps: try to keep naps between 20-90 minutes before 3 pm
Sleep Hygiene Tip #2:
The second sleep hygiene tip is to follow a nightly routine.
- Have a consistent routine and do the same things in the same order every night
- Schedule 30 minutes to wind down
- Dim your lights and put away your electronic devices before bed
- This increases your melatonin production
- Melatonin is a hormone that regulates your sleep-wake cycle
Sleep Hygiene Tip #3:
The third sleep hygiene tip is to cultivate healthy daily habits. What you do during the day affects how you sleep at night!
- Engage in regular physical activity
- No caffeine in the afternoon/evening
- No nighttime snacking
- Be exposed to sunlight during the day
Sleep Hygiene Tip #4:
The fourth sleep hygiene tip is to optimize your bedroom. You want to associate your bed as a peaceful place to sleep.
- Have a comfortable mattress and pillow
- Align body properly: support your affected extremity with pillows and use a knee pillow
- Block out light: use heavy curtains or an eye mask
- Try earplugs or a white noise machine/fan
- Try calming scent such as lavender
Don’t force it! If you can’t sleep after 20-30 minutes, go to another room and engage in low-key activities until you feel tired.
Sleep Hygiene Tip #5:
The fifth sleep hygiene tip is to practice mindfulness and engage in relaxation techniques. If you are having anxiety, racing thoughts, or are feeling restless try these tips:
- Avoid looking at the clock
- Reframe your thinking to be more positive
- Breathing techniques
- Visualization: calming guided imagery
- Progressive muscle relaxation
Talk to your doctor if you’re having sleep troubles or you think you may have a sleep disorder. They will be able to assist you on the best treatment options.
