The hours before sleep set conditions for recovery from traumatic brain injury. An intentional evening routine can break the cycle of traumatic brain injury disrupting sleep disrupting traumatic brain injury.
Why Evening Routine Matters for Traumatic Brain Injury
Sleep is the most powerful traumatic brain injury recovery mechanism — and the evening routine determines sleep quality. Without it, traumatic brain injury persists through the night.
The Evidence-Based Evening Routine for Traumatic Brain Injury
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from traumatic brain injury rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Traumatic Brain Injury Makes Sleep Impossible
If traumatic brain injury is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with traumatic brain injury treatment is the most effective approach.