Sleep

Sleep is essential to brain health and is particularly important following a traumatic brain injury (TBI) or other brain injury. One reason for this is that during sleep, the brain undergoes a process of cleansing and restoration through the flow of cerebrospinal fluid, which helps to remove waste and toxins. This process is crucial for brain health and improves cognitive function and memory retention.

Research has shown that sleep disturbances are common following a TBI, with up to 70% of individuals experiencing sleep-related issues. These disruptions can lead to negative outcomes, including decreased cognitive function, mood disorders, and decreased quality of life.

Dr. Andrew Huberman, a neuroscientist at Stanford University, has researched using light exposure to reset the internal clock and improve sleep quality. The podcast by the Huberman Lab, “Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing,” Dr. Huberman discusses the importance of exposure to morning light, which helps to reset the circadian clock and promote wakefulness during the day. He also explains how blue light exposure in the evening can disrupt the sleep-wake cycle and recommends using blue light-blocking glasses or software to minimize exposure to blue light before bedtime.

Other tools and techniques discussed in the podcast include:

  • Strategic use of caffeine to improve alertness during the day

  • The use of melatonin to promote sleep onset

  • The benefits of exercise for improving sleep quality and promoting wakefulness during the day

  • The importance of establishing a consistent sleep schedule

  • Techniques for managing stress and anxiety, which can interfere with sleep

Overall, Dr. Huberman emphasizes the importance of taking a holistic approach to sleep optimization, addressing not just sleep itself but also factors such as light exposure, caffeine intake, exercise, and stress management.

Implementing sleep retest

  • When you wake, go outside so your eyes and skin absorb the morning light. This will tell your body it is time to wake up.

  • Eat within 30 minutes of waking. This and the morning light will start your internal “awake” clock.

  • Drink any caffeine no later than 8:30 am. If drinking coffee, we highly suggest switching from coffee to green tea.

  • After sundown, it will be imperative to avoid blue light exposure. There are several ways to do so: go by candlelight and not , install red light lamps, or wear blue light-blocking glasses (blue light-blocking glasses MUST be colored to block the blue light). We love BonCharge.

  • Turn all electronics on airplane mode.

  • If finances allow, utilize metric monitors such as Oura Ring, which will give insight into sleep efficiency, and buy grounding matt to offset EMF exposures. Some clients have seen improved sleep if using a grounding matt before bed.

  • It will also be essential to have the spine evaluation to ensure your brain receives the cerebral fluid wash it needs to feel refreshed. If you are sleeping enough hours but not feeling refreshed, this will be an essential step. See our chiropractic neurology page.

Studies:

  1. "Effects of blue-enriched light on the human circadian system" by Cajochen et al. (2005): This study found that exposure to blue-enriched light in the evening suppressed melatonin levels and delayed the onset of sleep, while exposure to blue-enriched light in the morning advanced the circadian clock.

  2. "Circadian phase resetting in response to morning blue light exposure in subjects with symptoms of winter depression" by Terman et al. (2001): This study found that morning light exposure was effective in resetting the circadian clock and improving mood in individuals with seasonal affective disorder.

  3. "Effects of blue light blocking glasses on circadian rhythms and sleep: A randomized controlled trial" by Shechter et al. (2018): This study found that wearing blue light blocking glasses in the evening improved sleep quality and increased melatonin levels in participants.

  4. "Effects of light on human circadian rhythms, sleep and mood" by Khalsa and Jewett (2017): This review article summarizes the current research on light and its effects on the circadian clock, sleep, and mood.

PATIENT REVIEWS

I have also added mindfulness training to help me sleep at night. ( before the training I would try to go to bed at 8:30pm and wouldn't fall asleep until 4am.) So I would go to sleep tired and still wake up tired. The mindfulness training didn't fully take away my sleep issue but did help out a bit. now I'm able to lay down for bed at 8:30pm and be a sleep by 8:45pm 

Jessica Brooks

Sleep is absolutely critical to healing all parts of the body. I try to get at least 8 hours of sleep. When I was healing I needed 10-12 hours. The brain heals during sleep. If you have any kind of head injury, embrace the fact that you are going to need a whole lot of sleep. You are not lazy.    

Shawn Dollar

70% of those with TBI cannot get proper sleep. Every concussion symptom is exacerbated by a lack of sleep- just think of how groggy your mind feels when you are tired. Brains can really only heal and detox in non-REM sleep- the brain’s immune system, the glymphatic system, is 10x more active during sleep. •• Sleep Tips- •Apps like CBT-1 Coach, Sleep Genius, Calm, and Head Space can help train
better sleep. •Blue light, such as that on phone screens and computers, should not be used within 2 hours before bed. •Magnesium and Melatonin can be offered as supplements. •Use relaxing essential oils such as lavender and ylang ylang.

Kellie Pokrifka