brain detox: how sleep is pivotal in concussion recovery
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if you find your sleep isn’t improving after implementing good sleep hygiene and habits, always seek help from your healthcare provider.
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sleep is not “doing nothing.” sleep is active care for your brain. at night, your body repairs tissue. it makes hormones. it cleans waste from your brain. it files new memories. when sleep quality drops, recovery slows. after a concussion, sleep often changes. the goal is to restore rhythm and depth.1–3
a recent, ground-breaking discovery is that the brain has its own waste detoxification pathway called the “glymphatic” system.4 it is very similar to the lymphatic system that is present in the rest of your body. think of it like a night-shift cleaning crew. it helps move waste out of your brain while you sleep. this links sleep to mood, focus, and healing. if you get 7-8 hours of sleep per night, your glymphatic system functions optimally. if you skimp on sleep, the crew cannot do its job and waste elimination is impaired. sleeping on your stomach can also impair your glymphatic flow, so choose to use a side or back sleeping position.
good sleep starts in the morning. light in your eyes early in the day sets your body clock. your clock then helps your brain make melatonin at night. that helps you fall asleep and reach deep sleep. deep sleep is where much of the “repair” happens. aim for at least 30 minutes of daylight soon after waking. even on a cloudy day, outside light is better for you than indoor light.5
bedtime and waking timing matters. try to keep a steady wake time and a steady wind-down. avoid bright screens at night. keep your room cool and dark. do calm tasks before bed, like light reading or easy stretching. if naps are needed, keep them short and early. caffeine and heavy meals late in the day can disrupt your night. build a routine you can repeat every day and every night.6
food and the timing of your meals can also impact sleep. while you sleep, your gut keeps moving waste through your intestinal tract. eating late at night can cause stomach discomfort and may impair sleep. try to finish dinner by 7 pm. there are many different reasons that people have difficulty sleeping, and sometimes a sleep study and assessment are needed to determine if there are some underlying issues.
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medications also may be offered by your doctor, but always discuss the pros and cons because there may be a number of side effects and habituation that can occur. there may also be some herbal and nutrient options, such as magnesium and melatonin, that could be very safe and helpful to restore your sleep patterns. if you find your sleep isn’t improving after implementing good sleep hygiene and habits, always seek help from your healthcare provider.
dr. paul hrkal bkin nd is a naturopathic doctor, scientific advisor at aqua omega and co-founder at concussion fix.
references
- theadom a, cropley m, parmar p, barker-collo s. sleep difficulties one year following mild traumatic brain injury in adults: a meta-analysis. j clin sleep med. 2015;11(1):75-83.
- mathias jl, alvaro pk. prevalence of sleep disturbances and problems following tbi: a meta-analysis. j clin sleep med. 2015;11(5):675-685.
- ponce de león-roa j, et al. sleep disturbances after tbi: a systematic review and meta-analysis using actigraphy (2000–2023). sleep. 2025;48(7):zsaf175.
- xie l, kang h, xu q, et al. sleep drives metabolite clearance from the adult brain. science. 2013;342(6156):373-377.
- khalsa sb, jewett me, cajochen c, czeisler ca. a phase response curve to single bright light pulses in human subjects. j physiol. 2003;549(pt 3):945-952.
- ramar k, et al. clinical practice guideline for the treatment of chronic insomnia in adults. j clin sleep med. 2021;17(2):255-262.
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