Improving Sleep Post Stroke

Poor sleep can slow your recovery after a stroke and can lead to negative outcomes such as:

• Depression

• Increased stress levels

• Memory problems

• Night-time falls. 

Good sleep hygiene can help with : 

• Healing and repair of cells, tissues, and blood vessels

• Stronger Immune system

• Improved mood and energy

• Better brain function. Including: alertness, decisionmaking, focus, learning, memory, reasoning and problem solving

• Less risk of chronic disease

Ways to improve quality of sleep:

Set a schedule: Establish a regular sleep schedule every day. Don't sleep in more than an hour on your days off 

Don't force yourself to sleep: If you haven't fallen asleep after 20 minutes of trying, get up and engage in a calming activity. Avoid bright lights, bright screens, or anything else that would wake your body up more 

Avoid caffeine/ alcohol/ nicotine: Even if it is used earlier in the day, it can still affects your sleep at night. Try to only drink coffee in the morning 

Avoid napping: Naps that are over an hour long or later in the day are especially harmful to regular sleep patterning 

Create a consistent nighttime routine: Consistency is key! Limit screen time, use aromatherapy, cozy pajamas, calm music, meditation, tea… Anything that will help tell your body it is time to go to sleep!

Exercise and eat well: Leads to better and deeper sleep at night. Make sure to avoid strenuous exercise and big meals 2 hours prior to bed time 

Sleep in comfortable environment: Use eye mask, ear plugs, a fan, white noise machine, Black out curtains, and plenty of blankets and pillows. Only use the bed for sleeping, watch TV in living room so bed is reserved for only sleep related activities.

Positioning: have plenty of pillows available to support affected limbs to avoid secondary injuries. Use bed rail to help with bed mobility.

Sources: American Heart Association