I’m grateful that I sleep even if a freight train is going by me. I was like this since my college days. Are you having difficulty getting to sleep or staying asleep after your stroke?
Over the last two decades, there is strong evidence that sleep plays a significant role in neuroplasticity and neural network reorganization supports learning and memory. Training and learning new motor skills and knowledge can change the characteristics of sleep, which can improve your memory performance.
Sleep disorders (e.g. insomnia and sleep-related breathing disorders to say some of them) are frequent in stroke patients and associated with worse recovery outcomes. Poor sleep can slow your recovery and lead to depression, memory problems, and nighttime falls. What are common sleep concerns after stroke? These things could be interfering with you and a good night’s sleep.
Insomnia describes not being able to fall or stay asleep. Although some people get too much sleep, trouble sleeping at night followed by feeling drowsy during the day is more common. Failing to get enough sleep can delay your post-stroke recovery.
Sleep-related breathing disorders can occur after your stroke. The most common sleep disorder is a serious condition called obstructive sleep apnea. It’s caused by abnormal breathing patterns. Loud snoring, choking, and gasping sounds during sleep may mean that you have sleep apnea. Sleep apnea increases your risk of a second stroke.
Quality sleep is vital. One recommendation for excellent sleep, you need to be physically active every day regardless of your sleep status. Go for a walk, garden, or do some exercises even if you are in a wheelchair. Then you are tired when it is time to go to bed.
You need to focus on the light, sounds and noise, and the temperature of your bedroom to get quality sleep. These are three tips that you can use.
1. You need to keep your bedroom completely dark. (It’s okay to have a small night light in the bedroom or your bathroom to guide you safely out of the room.) Wear an eye mask to block out any additional light.
2. Use white noise to create a consistent, gentle sound. White noise can come from a fan, sound conditioner, white noise machine, air purifier, or other soothing sounds. Experts vary, but below 50 to 65 decibels or so is considered maximum. For reference, that’s similar to or quieter than a soft shower or normal conversation.
3. The most straightforward way to keep your room temperature at the desired level is through air conditioning or heating. Set your thermostat to an appropriate level and let it run throughout the night.
These tips are just the start of steps you can use to sleep better! Do them and you will have more quality sleep.
If you want to learn more about your sleep habit, subscribe to my blog at my website, www.success4lifetime.org. You can also watch my YouTube channel, thestrokerecoverycircle. How about joining my Facebook group called The Stroke Recovery Circle? I have plenty of resources to push you on your recovery or someone who’s close to you.
Next week, I will be leading the group training about the 4 types of exercises you need! It’s on Monday, January 31st at 5 PM ET. You can find out & sign up on my website.
Thank you! To your success!