Sleep
Good sleep is vital for everyone, but especially for those experiencing headaches, migraines, or recovering from concussion. Poor sleep can negatively affect your cognition, energy, mood, and healing. It’s not just how much you sleep, but how well you sleep that matters. For personalised sleep support, reach out to your Headache Consultant.
Evening Wind-Down Recommendations
3 hours before bed: Aim to finish eating and avoid alcohol.
2 hours before bed: Stop work and intense exercise. Light from your TV is okay but limit screens like laptops or phones.
1 hour before bed: Dim lights if able. Replace screen time with a calming activity like stretching, relaxing reading or breathing exercises.
Tips to Optimise Sleep
Sleep is closely linked to our circadian rhythm – the body’s internal 24-hour clock.
R - Routine
Our bodies like routine and run by an internal clock or circadian rhythm, which responds to daylight exposure in the morning.
Stick to regular sleep and wake times, even on weekends (within a 30-minute window).
Morning daylight exposure helps regulate your internal clock, making it easier to fall asleep at night.
E - Environment
Darkness: A dark room supports melatonin production, which is essential for sleep.
Cool Temperature: Keep your room at around 18°C. A cooler environment helps your body lower its core temperature, which promotes deeper sleep.
If the room is too warm this can prevent you from reaching deeper more restorative sleep phases.
S - Sleep Success Strategies
Morning light: Get outside for 20-30 minutes of morning daylight before midday.
Exercise: Complete high-intensity workouts earlier in the day to allow time for your body to recover.
Limit stimulants: Avoid caffeine after 12pm and alcohol in the evening.
Magnesium: Take a high quality magnesium supplement to enable your body to fall into a restful, deep sleep. Deep sleep helps the brain ‘clean’ itself and helps you to wake up feeling refreshed. We have magnesium available in our clinics.
T - Technology
Avoid keeping your phone beside your bed.
Use an alarm clock or if you need to use your phone as an alarm place it across the room on airplane mode to reduce sleep disruption.